Dr. Shaun Batte takes you through some great exercises for limbering up your mid section.
Thoracic Mobilization With Dr. Shaun Batte (Part 2)
May 8th, 2012The Hockey Stop (Part 2)
May 8th, 2012Edges
The sideways hockey stop is the proper and most efficient way to stop on while skating. As mentioned in the previous article, the snowplow stop (the beginner’s stopping technique) uses the outside edge of both skates to slow down the skater.
In contrast, the sideways hockey stop uses inside edge of the leading (front) skate blade and the outside edge of the trailing (back) skate blade. For example when stopping to the right, you’ll need to use the inside edge of your left blade and the outside edge of your right blade.
One final and important point: stopping involves scraping across the top layer (s) of the ice, not digging directly into it. Even very quick stops have a small amount of slide across the top of the ice.
Balance and Momentum
The greatest obstacle to overcome with stopping is the mental aspect. Most people are worried about falling and therefore are hesitant to turn their feet 90 degrees while stopping. However by using a low centre of gravity and shifting weight, it is possible for anyone to learn how to stop. Bending the knees and spreading the feet further apart while stopping will lower one’s centre of gravity and gives the skater more stability and balance.
It may seem very difficult to turn the skated 90 degrees while digging into the ice but this can be overcome by leaning back together with bending your knees and ankles. Use the leverage from the knee bend to help turn your skates while remembering to lean back. The momentum from the stop will bring your body back to the upright position after stopping.
Remember to always practice stopping on both sides!
Dr. Jen’s Green Zinger Smoothie
May 8th, 2012Although the weather is starting to improve, the frequent changes in temperature are challenging for your immune system. Here is a smoothie recipe to keep you in tip top shape!
Ingredients:
- 1/2 banana
- 1/2 pear
- large handful of baby spinach
- 1 inch chunk of fresh ginger root (peeled and chopped)
- 1-2 scoops of your favourite protein powder (mine is LivingProtein by
- Living Fuel)
- 2 tsp hemp oil
- 1/2 cup apple juice
- water
Instructions:
Blend all ingredients and enjoy! Add water to reach desired consistency. Use as much ginger as you can handle – it has amazing anti-viral, anti-bacterial, and warming properties to help keep you healthy.
Dr. Shaun Mid Back Streches Part 1
April 5th, 2012The Annual Alive and Well Detox Program
April 5th, 2012Spring Ahead with
The Annual Alive and Well Detox Program!!
Back by popular demand, this program is a tried, tested, and true way to safely rid your body of toxins by enhancing the body’s own natural detoxification systems. Participants from last year’s program claimed higher energy levels, better sleep, and improved digestive function.
“I decided to do the group detox program to investigate food sensitivities. Over the course of the three weeks, my stomach issues cleared up, and much to my surprise, my sleep drastically improved! I have continued with a number of the strategies we learned and continue to have great digestive function – especially with respect to my running.” HB
Keep reading the “The Annual Alive and Well Detox Program” post…
Dr. Jen’s Choconut Treats
March 5th, 2012Looking for a little sweet something after dinner but not wanting to fully indulge?
Here is your answer!
These are the perfect treats to share with your family and satisfy that sweet tooth while sticking to your healthy diet. The raw cacao powder is rich in magnesium which is great for heart health, bone health, and PMS. Coconut contains medium chain triglycerides (MCT) which help heal the gut and aid in weight loss. These are also gluten, dairy, and sugar free!
Ingredients:
- 5 dates
- ¼ cup organic, all-natural peanut butter or almond butter (no sugar, no hydrogenated oils)
- 1 tbsp + 2 tbsp unsweetened shredded coconut
- 2 tsp pure cacao powder (I love the brand Organic Traditions- purchased from a health food store)
- 1 tsp agave nectar (or honey or maple syrup)
- 1 tsp coconut oil
Instructions:
Chop dates. Mix 1 tbsp of shredded coconut with cacao powder and then add the chopped dates, nut butter, agave nectar, and coconut oil. Form mixture into 6 balls. Sprinkle the remaining 2 tbsp of coconut on a plate and roll each ball into coconut until fully covered. Put treats in the refrigerator for 10-15 minutes or until firm. Enjoy 1 or 2 and share the rest! They will keep fresh in a sealed container in the fridge for a few days.
Introducing The Urban Athlete Tennis Screen
March 5th, 2012The intent of the Tennis Screen is to identify any at-risk players before an injury happens and to educate them on rehabilitation and prevention with the goal of decreasing future time off due to injury.
The Tennis screen consists of functional movements, isometric dynamometer strength testing and goniometer range of motion testing. No screen can supplement for coaching, but a screen can aid in performance by helping to identify weakness, thereby implementing actions that help fend of fatigue and assist in form.
Here are some things to keep in mind for injury prevention:
- Having a concurrent strengthening program is paramount to the health of any athlete in any sport, and tennis is no different
- The posture you have during the day can dramatically affect the health of your upper back, neck and shoulders. It is not enough to stretch a couple times during the day. You need to stand up and break that bad, seated posture 3 or more times an hour.
- Remember that your body needs time to heal and recover. If you play for hours everyday, tissues will fatigue and will not heal properly leading to functional faults and pain
- For optimal performance, full body conditioning is important, including diet. Give your naturopath a visit, and if you don’t have one, have a 15 minute free consultation with our resident Naturopath, just for enlisting in the Screen.
- Old recurrent injuries should be assessed. If you have a pain that is recurrent or due to a specific trauma than it is time to get it checked.
There is no one thing you can do to avoid injury, and some injuries are unavoidable but going into an activity with knowledge and tools for injury prevention, you can enjoy a long and successful tennis season.
For more information or questions about the tennis screen, please contact me at drbatte @ theurbanathlete.ca (no spaces)
We’re #1….Again!
March 1st, 2012Thanks to all the voters from Get Out There magazine. We were once again chosen by Get Out There Magazine as the #1 place to go for a sports injury in Toronto!
