Squats or Lunges?

Training tip: Using your squats to train both quads and glutes.

We all go to the gym with different training goals in mind. Some of you want a defined quad sweep or strong glutes for your sport. Whatever the case, take the time to make your training program reflect your goals. A typical training question we get is: do squats train my quads or glutes? Traditionally squats have been used as an exercise to strengthen your quadricep muscles. However, depending on how you shift your body and center of gravity it can also be a very effective glute exercise.

For instance, try front squats with the bar resting across your shoulders and collar bone. The placement of the bar can influence your center of gravity making you stand up a little taller, as a result front squats are more quad biased. You may notice while doing these you push through the motion with more of your forefoot.

On the other hand, when you place the bar behind your head across your traps you lean forward slightly which help switch focus to that glute-hamstring tie in area (aka “saddle bags”). You can maximize focus on the glutes with making sure you drive the motion through your heels in this position.

You can also use this logic with lunges. Again using your body and weight placement to shift the focus from quads to glutes (bar behind head – glutes, free weights in hand at side- quads).

Try both of these exercises to see if you can feel the difference and really focus on that mind-muscle connection to get the most out your training. Remember form is everything!!

Happy training:)

G.L.

Does Acupuncture Work Above 17,000′?

Does acupuncture really work?!

Quick story: while hiking up to Everest Base Camp last year, I found myself struggling with knee pain near the top… Since stretching and icing didn’t work, I reached into my huge backpack to find my medical travel kit for my acupuncture needles. Yes, at Gorak Shep, not far from Everest Base Camp, I did an acupuncture treatment on myself at over 5000 meters. Crazy? It helped!!!

You may be noticing that more and more people are talking about acupuncture treatments to help manage their injuries. In recent years, increasing numbers of healthcare practitioners (chiropractors, physiotherapists, doctors…etc) are using different forms of acupuncture, such as, dry needling, IMS, and medical acupuncture as a tool to promote natural healing and reduce pain. I have to admit, like most people, I was quite skeptical at first about the whole thing! I mean, how could inserting needles when you’re already sore help decrease pain? Well after taking the Acupuncture certification and practicing it for 7 years, I can safely say that I have seen remarkable results!

Although it has been used in Traditional Chinese Medicine for over 2500 years, the western “more medical” approach only gained popularity in the 1970’s. There have been countless studies and research using acupuncture (for those interested, visit the Acupuncture Foundation of Canada Institute website: afcinstitute.com). As a physiotherapist, I use it mainly to treat musculoskeletal problems such as sports injuries, low back pain/sciatica, whiplash, arthritis and tendinitis. Of course results vary from person to person depending on the severity/complexity of the injury, but with very few side effects, it’s definitely worth giving it a shot!!!

Stephanie Gales, B.Sc.P.T.

Does Posture Matter?

Q: Does posture really matter?
A: Is California going to fall into the Pacific… Perhaps, eventually. Indeed, posture is a big deal. Many, many, many types of pain that we see in the sports clinic can be traced back to years of poor body mechanics and posture. Shortened and tightened upper back and chest muscles are a common result of years of repetitive forward bending, typically seen with office jobs. Maintaining this poor posture for years can lead to spinal abnormalities, such as an increased thoracic (mid-back) curve, which is termed a hyperkyphosis. Left uncorrected, this can lead to inflamed discs and subsequent pain, burning sensations, and numbness. Computer users who round the lower back and sit in a slouched position are prone to this condition. At the clinic, we strongly recommend what Dr. Stu McGill calls “spinal neutral”, wherein the back is trained to be held in the most advantageous position throughout all activities. In this picture, physical therapist Gina Lengyel, uses perfect body mechanics to perform her arm and tricep routine. Notice how she has maintained a great lumbar lordosis. Well done!! Dr. S.

ASC partners with Top Gear cycling team!

We are pleased to announce that we will be partnering with Top Gear Cycling team this year. This is the second year we have sponsored the team and we are excited to see the relationship continue. Over the past few years, our clinic has developed a reputation as being the destination of choice for athletes when it comes to keeping them in the game. Elite level bike racing places incredible demands on the athlete’s bodies and we thrive on helping keep the team at the top of the Alberta Provincial level. And so it continues! Top Gear has added a few new guys to the roster, so it should be interesting to watch the domination continue. Stay tuned to the site and I will post future developments with the team. Dr. S.

Adventure in the Purcels

Risk. One definition of risk is, “.. the combination of the likelihood of an occurrence of a hazardous event or exposure(s) and the severity of injury or ill health that can be caused by the event or exposure(s)”. Yeah, that pretty much summarizes backcountry adventuring on skis or a snowmobile! This winter season has seen a high number of avalanches that have unfortunately claimed a few lives. Several of those caught have been known by myself or by others I know personally. However, risk can be both negative and positive. As a chiropractor, and as an athlete, I am well aware of the risk of either overtraining or of enjoying too much couch time, both of which present physical issues. Unfortunately, for most, it tends to be the negative side of risk that we focus on. To me, this is worse than taking a calculated risk because without standing on the edge once in a while, you never can fully appreciate the danger of doing nothing. Dr.S.