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Improved recovery with Compression Garments

April 3rd, 2014

Dr. Shaun Batte

You all have seen them; compression socks, leggings and even arm sleeves.

These “Compression garments” were the focal point of a recent research article published in the British Journal of Sports Medicine.  The conclusions are a result from compression garments warn during or after intense exercise.

The Results

The research shows that most people experience:

1) Accelerated recovery of strength and Power during workouts (66% of participants)

2) Reduced amounts of muscle soreness following activity (69% of participants)

3) Reduced Muscle Damage (66% of participants)

Does this Improve Performance?

To date, compression garments have not shown a direct improvement in performance, however indirectly some assumptions can be made.  If someone is experiencing less muscle damage and soreness following a workout coupled with improved recovery times, that person is much more likely to continue an intense training schedule injury free and dodge the associated motivational fluctuations.

How Does This Compression Work?

-       It creates an external pressure gradient, thus reducing the space available for swelling

-       It Enhances blood flow

-       It improves the removal of waste products

-       It reduces damage due to vibration attenuation

-       It improves neural input

-       all the above mentioned lead to a reduced inflammatory response and accelerated restoration

Unfortunately the research is lacking in the following.  We do not yet know which fabric is best, how much compression is most effective, how long one has to wear the garments for optimized results etc.  These are big shortcomings, but given the findings about, I think it is well worth the investment in a pair.

Compression socks come in various sizes, strengths (compression) and colours.  Proper measurement of feet and calves are required to determine what pair is correct for you.  Some extended health insurance programs cover socks that are dispensed by a Chiropractor.

Let me know if you have any questions or feedback.

drshaun@theurbanathlete.ca

Dr. Shaun Batte

 

 

References:

Hill, J., et al. Compression garments and recovery from exercise-induced muscle damage: a meta- analysis. Br J Sports Med 2013:0:1-7

Valle, X., et al.  Compression garments to prevent delayed onset muscle soreness in soccer players. Muscles, ligaments and tendons journal 2013; 3(4): 295-302

Sperlich, B., et al.  Squeezing the muscles: Compression clothing and muscle metabolism during recovery from high intensity exercise.  PLoS ONE, April 2013, Vol 8 (4)

 

The 3rd Annual Alive and Well Detox Program 2014

April 2nd, 2014

With Dr. Jennifer Castle, ND and Dr. Vincenza Rotulo, ND

 

Feeling tired and sluggish after a long winter? Is your digestion system out of whack? Have some extra pounds you’d like to try and shed before summer? Do you generally just want to feel better? Well, we’ve got the program for YOU!

This year you will get the benefit of having two Naturopathic Doctors leading the group sessions! Dr. Jennifer Castle, ND will be back alongside Dr. Vincenza Rotulo, ND for this amazing program and we are ready to help get you feeling your best!

This program is a tried, tested, and true way to safely rid your body of toxins and have more energy than even before. And you can do it with your friends.

Benefit from 3 empowering group sessions at The Urban Athlete:

 

Detox Fundamentals- Wednesday May 14th 6:30-8:30pm

Detoxing in “Real” Life- Wednesday May 21st 6:30pm-8:30pm

Finding Balance Inside and Out- Wednesday  June 4th 6:30pm-8:30pm

 

Some topics we will discuss include:

-Diet changes and supplementation for safe detoxification

-The importance of managing stress

-Sleep hygiene

-Exercises to enhance detoxification

-Environmental toxins and how to keep you and your family safe

 

With each session you get 90 minutes of learning that lasts a lifetime PLUS a 30-minute Pilates-style breathing and stretching bonus session.

And stay tuned to hear about our special guests!

You will receive a detox cookbook, a comprehensive detox manual, and more special recipes.

Enroll now for $185 (plus the cost of supplements)- SAVE by enrolling with a friend

DEADLINE to enroll is May 2nd, 2014.

 

Questions? We’d love to answer them. 416-481-8880 │drvincenza@theurbanathlete.ca

Spring Has Sprung – Its Time to achieve your Workout Goals

April 2nd, 2014

Are you tired of talking about the weather? Tired or running on the treadmill because it’s too cold and icy to run on the roads?  Has this unrelenting Toronto got the best of your motivation to exercise, pursue your goals?  I can tell you, you are surely not alone.  If you are carrying around a few extra pounds, feel like your fitness has diminished like a dirty pile of snow in the mall parking lot, fear not, there is hope to get you back on track to be your best this spring and summer.

 

As an Injury Specialist who works with active and motivated individuals like you, I am beginning to see some injuries come to the clinic from “overuse” in recent training or from “underuse” from the winter.  Caution is the key when getting back to the level training and competition you are used to.  Here are 5 tips that can be used to avoid unnecessary injuries that could delay you enjoying the warm sunny days ahead:

1) Ease Back Into It

Allow 48 hours between the same activity- For example. Run every other day and do resistance training on the other days.  You want to avoid the “too much, too soon” trap. We are used to being a certain level of fitness, during this long weekend you may have lost a ‘’step” and need to ease back into our routines.

2) Have a Goal – Make a Plan

Design a work out routine for the week.  This is similar to the first point.  It is prudent to be specific with the time, intensity and duration of the workouts we choose.  If it includes cross training activities and weight training workouts then they should be written down to have a specific goal.  This will help with any motivation issues that may still be hanging around from you coming out of hibernation.  Your sense of accomplishment from completing those workouts will allow you to create momentum for the weeks to come.

3) Use a Training Log

The best-designed training programs can be useless if we don’t keep record of the workouts.  By writing down your workouts, you can keep track of the workloads, distances, and number or workouts completed in a week, month and eventually a year.  When I was training for my sport of canoeing, it was valuable to add some comments of the quality of the workout, how I felt in terms of energy, hours of sleep that night etc. The more information you add to your journal, the more you will know yourself as an athlete.  The best workouts you have are attached to your mindset you have going into in and during the workout.  If you are competing this year in competition, knowing what your best mindset is to achieve your best performance on the day can be achieved and not just hoped for on the day.  After all, that is always the goal, to be able to perform our best on competition day!

4) Listen to Your Body

Aches and pains are a normal side effect from training, but we want to avoid an ache or pain to progress to an injury that may sideline us from sticking to our carefully designed plan!  A pain that last for more than a week without relief is general rule of thumb that it should be looked at.  The therapists here at the Urban Athlete are all on “your team” and will work with you to get a proper diagnosis and treatment plan to get you training pain free once again and on the road to completing your goal.

5) Consistent Sustained Training Will Get You the Best Results

You have most likely heard the expression- “Plan your work, Work your plan”.  A little effort in the design of your workout schedule with your trainer, work out partner or yourself will prove to be your best strategy to meet your exercise goals this year.  Completing your workouts as they are designed, no more, no less, with your best effort will lead to you increasing your loads, speeds and distances.  You will feel a tremendous sense of accomplishment as your training log gets filled with your efforts.

Good luck this spring. We are on your team and your partners in your sporting and activity goals!

Dr. Gavin Maxwell – chiropractor

1996 Olympic Athlete,

World championship coach in dragonboat racing.

Dandelions – A Nutritious Flower

March 5th, 2014

dandelion-300x225Spring is around the corner.  Can you feel it?!

Soon (and I agree, it can’t come fast enough) the snow will melt to reveal a variety of greens and colourful flowers announcing the arrival of this long awaited Season.  Of all Spring flowers, the most pervasive and perhaps dreaded is the Dandelion.

Dandelions are seemingly ineradicable.  They can flood your lawn, survive between cracks in a sidewalk and take root in the smallest places.  We use pesticides, lawn mowers and the more labour intensive garden hoe to attempt to wipe them out.  The fact is that dandelions are as healthy as they are hardy.  Among numerous health benefits, they help improve liver function.  Pesticides on the other hand and lawn mowers (which cause more pollution than cars) are directly toxic to the liver (using a garden hoe is obviously most environmentally friendly, but poses a greater risk of muscle injury and pain!)

So if we can’t make these pesky flowers go away, how can we use them?

All parts of a dandelion can be consumed.  The root is used to treat conditions such as anemia, kidney disease, jaundice, respiratory infections and gallstones.  It is high in antioxidants and phytonutrients that help prevent tumor growth.  Half a cup of dandelion leaves contain more calcium than a serving of milk!   In fact, about half of cup (100g) of leaves contain a host of wonderful nutrients:

9.2g carbs; 2.7g protein; 3.1mg iron; 397 mg potassium; 187mg calcium; 36mg magnesium; 14,000 IUs Vitamin A; 66mg phosphorus.

The best tasting dandelions are the ones picked before they are flowered, generally in April to May (Less than 4 weeks away!).  Take caution in where you collect dandelions to avoid unwanted toxin exposure.  Choose ones that are far from the roadside, in a pesticide-free yard, field or wooded area.  Of course dandelion root and leaves can also be found at the market and is available as teas, tinctures or capsules.

So pick up a fork and enjoy these nutritious greens instead of exterminating them!

For recipe ideas and additional information on the many health benefits of dandelions, please contact

Dr. Vincenza Rotulo N.D.

Is Jaw Pain Gnawing at You Ability to Bite Into That Juicy Apple?

March 4th, 2014

We can help!

I commonly treat patients with neck pain or upper back pain who are surprised to hear that we can help their jaw.  Often times addressing the postural or neck pain issues are enough to positively affect the jaw indirectly.

The muscles that open the jaw are on the front of your neck.   The openers are what enable us to “open wide”, speak properly, and yawn without pain.   To feel these muscles stretch, look to the ceiling with your teeth clenched?  Do you feel that stretch at the front of your neck?  We are usually more familiar with the “jaw closers”.  The closers include muscles like the temporalis muscle (temple massage target) and the massater muscle (the muscle Pat Quinn used to pulverize his chewing gum).

Does my posture affect my jaw?

Poor posture is often associated with a forward head position.  This often creates tension type headaches because of the shortened and over-active muscles at the base of the skull, but also creates a strain of the muscles at the front of the neck.  This occurs so that we can still keep our eyes looking forward but results in imbalance of the muscles surrounding the jaw whereby the closers contract and the openers become lengthened resulting in jaw pain

For most posturally related reasons for jaw pain manual treatments can have a significant effect.  For arthritic jaws, manual therapy is still successful at preventing progression and treating pain.

If jaw pain has been nipping at you, bite back.  Come in for some Active Release on those tired and dysfunctional jaw muscles and experience the relief you’ve been waiting for.

For more information on the details of what a typical jaw treatment consists of, or for some preventative tips, please email me at drbatte@theurbanathlete.ca.

Until next time,

Dr. Shaun Batte

Dr. Bill wins Irelands’s Toughest Race

March 4th, 2014

This past weekend, Dr. Bill Wells won Ireland’s Toughest Race.  Simply called “The Race”, Bill  endured cold temps, nasty rain, stiff winds and pounding hail for 260km in Northern Ireland. He outlasted all other competitors through grueling running, climbing, biking and kayaking sections.  As their website puts it “Those who finish the race will be those who refuse to give up”.  Congratulations to Bill, the Urban Athlete machine.  Time to have a few Guinness.
The Race WebsiteBill2Bill4Bill5

Pain Free Guitar

February 7th, 2014

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Voted The Best Place For a Sports Injury

February 7th, 2014

Voted Best place to go for a Sports Injury in Eastern Canada!

Get Out There Magazine announced the winners of its 8th annual Readers’ Choice Awards, which recognizes the people, places, events and organizations that support active living in Canada.

GOT_RCA_winner_2013-02

Bledsoe Custom Knee Bracing

November 7th, 2013

Dr. Shaun Batte

Have you been forced to cut back on your sport or activity levels because of knee pain?

Have you been diagnosed with ligament instability or knee osteoarthritis?  Have you wondered how you lose weight and strengthen when your knees are painful during exercise?

If so, knee bracing might be part of the solution.  The Urban Athlete now provides Bledsoe custom fitted knee braces.  Bledsoe knee braces are light, not bulky and are designed for a comfort fit.

axiom-ligament-306x160

 

 

 

 

 

 

Knee bracing is specifically designed to aid in 2 main areas:

1)    To provide support and stability to a knee with a ligament tear or damage (ACL, MCL, PCL).

2)    To offload the pressure in the knee to help relieve pain caused by osteoarthritis.  In osteoarthritis, the cartilage erodes eventually resulting in pain, stiffness, swelling and bone-on-bone movement.

In many cases, knee bracing can help provide support and much needed confidence to perform your activity of choice.  They can also help support pre or post surgery and potentially allow you stave off surgery all together.

 

More About Custom Knee Braces From Bledsoe

•  Detailed measurement and contour shaping which results in greater comfort and custom fit

•  Specialized dynamic strap system ensures the brace stays in place and doesn’t slide down your leg

•  Quick release buckles, ultra light materials, and numerous custom colors available to match your personality or team colors!

 

Do you need a knee brace?  Contact us for a consultation to see if you are an ideal candidate.  We then book 2 appointments for you 7-10 days apart.

1. To accurately measure you for the custom fit and

2. To teach you how to wear and get the most out of your brace.

 

Many extended health care plans cover the cost of a custom knee brace.

 

More about Bledsoe knee braces:  http://www.bledsoebrace.com

Strengthen Your Immune System the Natural Way

October 10th, 2013

How to keep you and your family healthy this cold and flu season

WEDNESDAY OCTOBER 23rd 6:30pm-7:30pm

With Dr. Jennifer Castle, ND

 

Are you tired of getting sick each and every fall?

Do you think your kids get sick more often than they should?

Please join this seminar to learn how to fight back!

Seminar topics:

  1. Boosting immunity with food (recipes included)
  2. Supplement protocols for prevention and treatment of colds and flus (What you need to have in your Naturopathic medicine cabinet)
  3. The Flu Vaccine pros and cons
  4. Stress and the immune system
  5. Immune enhancing exercises

You will walk away from this seminar with all the information you need to keep you and yours in tip top shape this fall.

Cost: $40

Please call The Urban Athlete at 416-481-8880 with any questions or to register right away. Space is limited.

 

 
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