Romanyourphysio

01/11/2022

Reposted from

Our physiotherapist, Roman Izquierdo (), performing manual muscle testing in a patient who underwent successful rehab after a medial tibial plateau fracture.

Only a few appointments left for January

Contact as soon as possible to avoid disappointment.

Ask about:
👉 Performance Training
👉 Conditioning/Prehab
👉 Therapy/ Maintenance
👉 Rehab
👉 Training programming/Periodization

01/05/2022

Reposted from I was very proud to present twice for at , and I don't plan on stopping any time soon!

Sharing my time with bright, talented, young students with brilliant questions about the Physiotherapy career was an utmost privilege that I did not take lightly.

I have to say that hearing from these students made my year. It is nothing but a blessing to hear the words "you've inspired me"

For all of you who followed me on social media, and email please know that you can contact me at any time, stay curious!

Shoot, or you'll never score.

Your ambition will pay off ONE DAY
Luck is when preparation meets opportunity! Period.

Start with a GRAND VISION, even if it looks foggy at first, eventually you will clear the smoke and gain clarity. Even if it means changing direction towards a new horizon.

Life is about finding YOUR North Pole, not about getting there fastest. Direction is more important than speed

🙏 Many blessings.

04/08/2021

Reposted from 10 Factors to consider when creating a running plan for 2021 from ⁠
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1) Frequency: How many times a week? ⁠
2) Intensity: Pace: Min/Km? ⁠
3) Type: where will you running? Any Hills? Intervals? Tempo? Same pace/ Km.? Variable?⁠
4) Distance? How many Kms.? Pace will in turn determine Time. ⁠
5) Cadence: How many strides per minute? ⁠
6) Clothing? Shoes? Switch between 2-3 pairs, throw out old pairs (6-12 mths). ⁠
7) Goal: running program should be designed tailored to your needs/goals. ⁠
8) Baseline: Where does your fitness stand today? History? Current state of capacity⁠
9) Accountability: Social connection, log your training, gather 2 allies, reward/consequence ⁠
10) Conditioning/Fitness routine to go along with your cardiovascular training! Prevents injuries! ⁠
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💁🏾‍♀️ & ⁠
📸 for .ca

03/21/2021

03/15/2021

🏃Most Common Running Injuries: 🏃‍♀️

🤓More than 80 percent of running injuries are likely a consequence of repetitive stress, however a sudden fall/slip injury like a muscle tear or a sprained ankle could happen as well although less likely.

👉According to a 2015 Meta-analysis (a systematic review of other research studies) the knees, legs, and feet are the most common injury areas for runners. The review breaks down the location-specific incidence of running injuries as follows:

1) Knees: 
Runner’s Knee (patellofemoral Syndrome),
Bursitis, Meniscal tear

2) Lower leg:
Achilles Tendinitis, 
Anterior Compartment Syndrome,
Shin Splints, Calf Strain

3) Upper leg:
IT Band Syndrome, Hamstring injuries

4) Foot: Plantar Fasciitis, Stress Fractures, Toe-nails ingrown

5) Ankles: Sprains

6) Hips, pelvis, or groin

7) Lower back Mechanical Strains

Want to reduce your risk of developing these injuries? 

👇Follow the tips below as a guideline:

1) Always warm up.  Dynamic warm-up preferred  (5-10 mins)

2) Work with a professional to develop a tailored program (periodization). 
3) Develop a strength and conditioning routine to supplement your cardiovascular fitness.  Check-in with a local strength and conditioning specialist or physiotherapist.

4) Within your S&C routine, perform conditioning drills to address your weaknesses or nagging injuries.  Focus on improving and maintaining running technique over time.   Work with a physiotherapist to determine these areas.

5) Vary running surface.  Definitely do not run on pavement only.
(grass, rubber, sand, gravel)

6) Swimming, cycling, and other lower impact exercises can make you a better runner too.  You can cross-train with lower impact exercises and still achieve better running times.  This can be useful at different times in your training cycle.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338213/Van der Worp, M. P., Ten Haaf, D. S., van Cingel, R., de Wijer, A., Nijhuis-van der Sanden, M. W., & Staal, J. B. (2015). Injuries in runners; a systematic review on risk factors and s*x differences. PloS one, 10(2), e01149

Stay tuned for more detailed posts on each injury! ☝️

✋Tag a friend needs this

03/10/2021

Reposted from Looking to get running this spring?

Thinking of hitting the pavement? Trails? ⁠
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STOP! ⁠
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No, please don’t stop running, but stop to think about your short and ⁠long-term plan.

has 10 tips for how you should approach running this year⁠
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Perhaps you are not thinking long-term and are feeling motivated to make some lifestyle changes. That’s totally fine! That being said, it is important that you consider a plan of action, even for a short-term horizon. 12 weeks would be a good start! ⁠
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Periodization is the division of a training year (macrocycles) into smaller and more manageable intervals (mesocycles) with the goal of managing and coordinating all aspects of training to bring an athlete to peak performance at the most important competition or managing performance across a long in-season.⁠
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By applying periodization principles and training principles in program design we are able to create fitness programs that are tailored to an individual’s needs. Thus, it is always best to consult with a professional before starting your fitness journey to reduce your risk of injury. ⁠
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Looking to make your own running program?⁠
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10 Factors to consider: ⁠
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1) Frequency: How many times a week? ⁠
2) Intensity: Pace: Min/Km? ⁠
3) Type: where will you running? Any Hills? Intervals? Tempo? Same pace/ Km.? Variable?⁠
4) Distance? How many Kms.? Pace will in turn determine Time. ⁠
5) Cadence: How many strides per minute? ⁠
6) Clothing? Shoes? Switch between 2-3 pairs, throw out old pairs (6-12 mths). ⁠
7) Goal: running program should be designed tailored to your needs/goals. ⁠
8) Baseline: Where does your fitness stand today? History? Current state of capacity⁠
9) Accountability: Social connection, log your training, gather 2 allies, reward/consequence ⁠
10) Conditioning/Fitness routine to go along with your cardiovascular training! Prevents injuries! ⁠
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Don't forget to save this post for later!⁠
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🖋 ⁠
💁🏾‍♀️ & ⁠
📸 for .ca

03/04/2021

🏃‍♂️🏃‍♀️Looking to get running this spring? 
Thinking of hitting the pavement? Trails?

STOP!  🛑🛑

No, please don’t stop running, but stop to think about your short and
Long term plan.

Perhaps you are not thinking long term and you are feeling motivated to make some lifestyle changes.  That’s totally fine! That being said,  it is important that you consider
a plan of action, even for a short term horizon.  12 weeks would be a good start! 🗒️🗒️

🤓🤓Periodization is the division of a training year (macrocycles) into smaller and more manageable intervals (mesocycles) with the goal of managing and coordinating all aspects of training to bring an athlete to peak performance at the most important competition or managing performance across a long in-season.

By applying periodization principles and training principles in program design we are able to create fitness programs that are tailored to an individual’s needs.  Thus, it is always best to consult with a professional before starting your fitness journey to reduce your risk of injury.

Looking to make your own running program?

👉10 Factors to consider:

1)  Frequency: How many times a week? 

2)  Intensity:  Pace:   Min/Km? 

3)  Type: where will you running? Any Hills? Intervals? Tempo? Same pace/ Km.? Variable?

4)  Distance?  How many Kms?  Pace will in turn determine Time. 

5)  Cadence:  How many strides per minute?

6)  Clothing? Shoes?  Switch between 2-3 pairs, throw out old pairs (6-12 mths).

7)  Goal:  running program should be designed tailored to your needs/goals.

8)  Baseline:  Where does your fitness stand today?  History? Current state of capacity

9)  Accountability:  Social connection, log your training, gather 2 allies, reward/consequence 

10) Conditioning/Fitness routine to go along with your cardiovascular training! Prevents injuries! 

Each one of these factors, and more, are weighted against each other in designing an athlete’s training program.  Of particular importance is the timing at which an athlete or individual is looking to peak in performance.  Hence,  the individual’s goals are key to building a tailored program

👉Tag a friend that needs to see this

03/03/2021

Reposted from Lumbosacral radiculopathy is a condition in which a disease process affects the function of one or more lumbosacral nerve roots. It's a term used to describe a pain syndrome caused by compression or irritation of nerve roots in the lower back. It can be caused by lumbar disc herniation, degeneration of the spinal vertebra, and narrowing of the foramen from which the nerves exit the spinal canal. #,fitness

02/17/2021

Reposted from Why should I do the FMS?⁠
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The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone.⁠
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1 Communication. ⁠
The FMS utilizes simple language, making it easy to communicate clearly about YOUR progress and treatment.⁠
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2 Evaluation. ⁠
The screen effortlessly identifies asymmetries and limitations⁠
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3 Standardization. ⁠
The FMS creates a functional baseline to mark progress and provides a means to measure performance.!⁠
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4 Safety. ⁠
The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.⁠
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5 Corrective Strategies. ⁠
The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.⁠
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And if you book you appointment by the end of February with code FMS15 you'll receive 15% your FMS assessment!⁠
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This program is available at all 3 locations in Toronto!⁠
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click the link in the bio to book your session and get 2021 off to a healthy start⁠
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for .ca

02/15/2021

Watch until the end.

02/06/2021

Like this and tag your guilty running partners ! 🤣👇

🏃"The more I run FAST, I'll become a better runner SOONER." This is not the case. The reality is, it might seem like a good idea to run hard all the time, but I don't recommend it.
😵When running hard all the time, it can be very easy to stress the body more than it can adapt, leading to injury.
🤔Also, if you run slightly hard all the time, then you won't be able to optimally perform during your truly HARD efforts, ultimately minimizing the benefits.
☑️In general... Run easy most of the time, run really hard sometimes, and make sure you prioritize rest and listen to your body.

10/28/2020

Very relevant during tough times.
Lions come out winning during tough times.

Time to lead the pack 🦁🦁🦁