Empowering Movement: KidSport and the MOVE430 Campaign

Empowering Movement: KidSport and the MOVE430 Campaign

Empowering Movement: KidSport and the MOVE430 Campaign

In the realm of physical activity and sports, KidSport BC & KidSport Kelowna stands tall as a beacon of inclusivity and opportunity. Since its inception, KidSport BC has been dedicated to breaking down barriers and ensuring that every child has the chance to experience the joys and benefits of organized sports. Now, with the launch of their MOVE430 campaign, the organization is taking their mission to new heights, aiming to not only inspire movement but to instill a lifelong love for physical activity in participants.

A Brief History of KidSport BC

KidSport BC traces its roots back to 1993 when it was founded with a simple yet powerful mission: to remove financial barriers that prevent children from participating in organized sports. Over the years, the organization has grown exponentially, expanding its reach and impact beyond the province of British Columbia.

Through partnerships with local communities, businesses, and volunteers, KidSport BC has been able to provide financial assistance to thousands of children, allowing them to join sports teams, attend camps, and access the resources they need to thrive. Beyond just the physical benefits, KidSport BC recognizes the invaluable life lessons and social skills that come from participation in sports, fostering resilience, teamwork, and self-confidence in young athletes. Locally, the KidSport Kelowna Chapter supported 130 children in playing sports in 2023, funding just over $30,700. 

As we look to the future, it is clear that the work of KidSport BC is more important than ever. By investing in the health and well-being of our children today, we are laying the foundation for a brighter, more active tomorrow. Together, let’s join KidSport BC in their mission to empower movement, break down barriers, and build a healthier, more inclusive world for all.

Introducing MOVE430: Inspiring Movement, Creating Change

With the launch of the MOVE430 campaign, KidSport BC, and chapters across the province, are renewing its commitment to promoting physical activity and lifelong health. The campaign, named after the recommended minimum of 430 minutes of physical activity per week for children and youth, aims to encourage participants to get moving in whatever way feels best for them.

At the heart of MOVE430 is the belief that physical activity should be accessible, enjoyable, and sustainable for everyone, regardless of age, ability, or background. Through a series of events, challenges, and initiatives, KidSport BC hopes to inspire a sense of community and camaraderie among participants, fostering a supportive environment where everyone feels empowered to embrace an active lifestyle.

Take the pledge for $30 to move your body for 30 minutes a day during the month of April. That comes to $1 a day, and can fund a KidSport chapter of your choice, including KidSport Kelowna! Sun City Physiotherapy is excited to participate this year with a team registered through move430.ca

We are inviting all our clients, friends & family to join in on this movement – all of the funds will stay local and support youth to play sports in your community!

The Importance of Being Active for Life

The benefits of physical activity extend far beyond the confines of the playing field. From improved physical health to enhanced mental well-being, regular exercise is essential for leading a happy and fulfilling life. And while the benefits of being active are clear for people of all ages, they are perhaps most profound for children. 

Early childhood is a critical period for developing healthy habits that can last a lifetime. By engaging in regular physical activity from a young age, children not only build strong muscles and bones but also develop essential motor skills, coordination, and balance. Participation in organized sports teaches valuable lessons about discipline, goal-setting, and resilience – skills that are invaluable both on and off the field.

Unfortunately, many children face barriers to participation in organized sports, with financial constraints being a significant obstacle for far too many families. When children are unable to access sports programs due to financial barriers, they miss out on the opportunity to develop these crucial skills, putting them at a disadvantage later in life.

This is where KidSport Kelowna comes in. By providing financial assistance and promoting inclusive, accessible opportunities for physical activity, KidSport Kelowna is leveling the playing field and ensuring that every child has the chance to thrive. Through Provincial initiatives like the MOVE430 campaign, the organization is not only inspiring movement but also creating lasting change, empowering children to lead healthier, happier lives. 

For more information on KidSport Kelowna, visit: https://kidsportcanada.ca/british-columbia/kelowna/

Instagram: @kidsportkelowna

#SoALLKidsCanPlay

 

Sun City Physiotherapy Locations

Downtown

1468 St. Paul Street, Kelowna, BC
Phone: 250-861-8056
downtown@suncityphysiotherapy.com
more info

Glenmore

103-437 Glenmore Road, Kelowna, BC
Phone: 250-762-6313
glenmore@suncityphysiotherapy.com
more info

Lake Country

40-9522 Main St., Lake Country, BC
Phone: 250-766-2544
winfield@suncityphysiotherapy.com
more info

Lower Mission

3970 Lakeshore Road, Kelowna, BC
Phone: 778-699-2006
lowermission@suncityphysiotherapy.com
more info
Dancers, Athletes and Joint Hypermobility

Dancers, Athletes and Joint Hypermobility

Dancers, Athletes and Joint Hypermobility

One of the main reasons dancers, gymnasts, cheerleaders, figure skaters, and all athletes for that matter, become injured is due to joint hypermobility. Hypermobility refers to a jointsability to move beyond its average range of motion. 

A recent study done with young ballet dancers between 9-19 years of age showed that joint hypermobility was the number one predictor of future injury. To a small degree, our genetics and anatomy play a role in our natural joint mobility, however, with proper cross-training, injuries can be easily prevented!

Here are some tips for dancers (and all types of athletes!) to help if you are currently dealing with hypermobile joints, or if you want to prevent injury.

  • Strengthen, strengthen, strengthen. Strengthening is one of the best ways we can prevent injury to a joint.
  • Avoid overstretching. I know those oversplits are impressive, but without proper joint reinforcements this can lead to further joint instability.
  • Cross-training. As dancers we are often caught in a cycle of the same movements. And although we are often placing ourselves into different positions, we need more variety in our training to prevent overuse of muscles, and underuse of others. It’s all about balance! 

What you can do before a practice or performance to prepare and optimize your joints.

  • Raise your heart rate. Try doing some jogging on the spot, jumping jacks, or some burpees to get your blood pumping!
  • Stretch dynamically before class and statically after class. Your muscles are made up of little links and if we over stretch these links before we begin dancing, it will make it more difficult to contract our muscles due to the links being too far apart from one another.
  • Do some heel raises! Ankles and calf muscles are pertinent for every style of dance. Waking up those muscle will help activate them and prepare them for all your big leaps and jumps.
  • Incorporate large muscle groups in your warmup. Engage the whole lower and upper body through things like squats, lunges, and planks.
  • And of course, have a positive mindset. Our mindset for dance class can make or break how we perform.

Working alongside a physiotherapist who has a vast knowledge base in dance and other athletic fields can help optimize your overall performance and prevent further injury. If you are interested in increasing your overall strength or taking your athletic training to the next level, book an appointment with Allie Bruce-Fuoco Physiotherapist and former 2023 National Highland Dance Champion.

Sun City Physiotherapy Locations

Downtown

1468 St. Paul Street, Kelowna, BC
Phone: 250-861-8056
downtown@suncityphysiotherapy.com
more info

Glenmore

103-437 Glenmore Road, Kelowna, BC
Phone: 250-762-6313
glenmore@suncityphysiotherapy.com
more info

Lake Country

40-9522 Main St., Lake Country, BC
Phone: 250-766-2544
winfield@suncityphysiotherapy.com
more info

Lower Mission

3970 Lakeshore Road, Kelowna, BC
Phone: 778-699-2006
lowermission@suncityphysiotherapy.com
more info
Golf Injuries

Golf Injuries

Golf Injuries

Each year in the Okanagan, golfers like me take to the links to whack balls left, right, and occasionally down the middle of the fairway. It’s often a humbling experience.

The sport of golf requires coordination, strength, flexibility, and most importantly, mobility. From the ankles, knees, hips and upward into the spine, rotational forces are generated to create precision and speed at the time of impact between the club face and ball. The golf swing is too complex to correct in this article (if I could fix this problem entirely, I’d probably be on my way to retirement), but I can explain some hip and spine movement mechanics that can help reduce stiffness and improve mobility – to ultimately achieve a more accurate output.

:In most cases, golfers struggle to move their bodies into the correct position at impact, possibly causing a “slice” or “hook”. These types of swings happen by either coming across the ball with an outside-in swing plane, or an inside-out swing plane. During the golf swing the hips are required to perform internal and external rotation. The hip muscles must work in conjunction with one another to properly move the leg within the hip socket. An inability of the hip joints to do this can cause an increase in arm movement, leading to inconsistency at impact. This is the same for the spine. The lower and middle back (lumbar/thoracic), are required to rotate and side-bend. Stiffness through the above regions reduces mobility and therefor minimizes the club arc, causing golfers to reduce their backswing which affects their follow-thru.

Through range-of-motion-exercises synchronized with breathing, golfers can improve their mobility of the joints, as touched on above. Once improvement is seen with mobility, it’s imperative to strengthen into the new ranges of motion. Golf is like any other sport, you need to prepare your body to perform. Below will be some attached exercises that you can implement at anytime throughout the golf season. I can’t promise more birdies, but I can help ensure your body will feel better during your round of golf!

Spine Health Exercises For Golf

1: Thoracic Extension with Foam Roller 

2: Thoracic Rotation with Foam Roller

3: Half Kneeling Thoracic Rotation with Foam Roller

4: Half Kneeling Oblique Thoracic Rotation with Foam Roller

Sun City Physiotherapy Locations

Downtown

1468 St. Paul Street, Kelowna, BC
Phone: 250-861-8056
downtown@suncityphysiotherapy.com
more info

Glenmore

103-437 Glenmore Road, Kelowna, BC
Phone: 250-762-6313
glenmore@suncityphysiotherapy.com
more info

Lake Country

40-9522 Main St., Lake Country, BC
Phone: 250-766-2544
winfield@suncityphysiotherapy.com
more info

Lower Mission

3970 Lakeshore Road, Kelowna, BC
Phone: 778-699-2006
lowermission@suncityphysiotherapy.com
more info

Gymnastics

Gymnastics

Gymnastics

Gymnastics is a sport that requires strength, flexibility, balance, coordination, and endurance. While its aerial and acrobatic movements can shock and awe, these movements can increase an athlete’s risk for injury. 

What are the common injuries in gymnastics?

For paediatric populations, the most common gymnastics injuries include: sprains, strains, fractures, and dislocations. It has been reported that roughly 97% of gymnastics injuries end up in emergency departments. The most common sites of injuries are the ankle, lower leg, shoulder, Achilles, trunk, and foot. 

One of the most prevalent chronic issue experienced by gymnasts is low back pain. Low back pain has been reported in up to 85% of gymnast populations. The most common low back injury is spondyolysis.

What are the risks?

Risk factors for injury in gymnastics include: a previous history of injury, competing before complete recovery, improper technique, overtraining/overuse, and environmental factors such as landing surfaces. 

How can I prevent injury?

To begin, it should be noted that 80- 97% of injuries happen in practice compared to competition. 

Some of the best ways to prevent injury are to:

  • Avoid over training.
  • Learn proper form and technique for skills in order to protect the body from repeated motions. 
  • Engage in a proper warm up.
  • Engage in specialized strength and conditioning programs that have been developed for gymnasts. 
  • Manage pain and physical issues early, before they become chronic.

Why is physiotherapy important?

Nearly 90% of elite gymnasts report sustaining one or more injuries that result in reduced training capacity. These athletes spend roughly 14% of their time training at sub-optimal levels. Physiotherapists can help to prevent and manage these injuries, which in turn increases optimal training time. 

Physiotherapists with training in gymnast populations can help to identify risk factors, diagnose and treat acute and chronic injuries, educate on proper warm up techniques, provide relevant strength and conditioning programs, and screen for proper form in the performance of gymnastics skills to prevent biomechanical errors. 

Credentials

Lindsay Wourms, PT, MScPT, Special Focus in Paediatrics
Former competitive gymnast 
Gymnastics coaching experience with both recreational and pre-competitive groups
Special education in gymnastics rehabilitation and injury prevention
Physical Therapist on site for gymnastics at the BC Winter Games 2023

References:

References Hecht, S. S., & Burton, M. S. (2009). Medical coverage of gymnastics competitions. Current Sports Medicine Reports, 8(3), 113–118. 

Heinen, T., Pizzera, A., & Cottyn, J. (2010). When is manual guidance effective for the acquisition of complex skills in Gymnastics? International Journal of Sport Psychology, 41(3), 255–276. 

Kerr, Z. Y., Hayden, R., Barr, M., Klossner, D. A., & Dompier, T. P. (2015). Epidemiology of National Collegiate Athletic Association women’s gymnastics injuries, 2009–2010 through 2013– 2014. Journal of Athletic Training, 50(8), 870–878. 

Kirialanis, P., Dallas, G., Di Cagno, A., & Fiorilli, G. (2015). Knee injuries at landing and take-off phase in gymnastics. Science of Gymnastics Journal, 7(1), 17–25. 

Kirialanis, P., Malliou, P., Beneka, A., Gourgoulis, V., Giofstidou, A., & Godolias, G. (2002). Injuries in artistic gymnastic elite adolescent male and female athletes. Journal of Back and Musculoskeletal Rehabilitation, 16(4), 145–151. 

Kolt, G. S., & Kirkby, R. J. (1995). Epidemiology of injury in Australian female gymnasts. Research in Sports Medicine: An International Journal, 6(3), 223–231. 

Kox, L. S., Kuijer, P. P. F. M., Kerkhoffs, G. M. M. J., Maas, M., & Frings-Dresen, M. H. W. (2015). Prevalence, incidence and risk factors for overuse injuries of the wrist in young athletes: a systematic review. British Journal of Sports Medicine, 49(18), 1189-96. 

Kruse, D., & Lemmen, B. (2009). Spine injuries in the sport of gymnastics. Current Sports Medicine Reports, 8(1), 20–28. 

Nemeth, R. L., Von Baeyer, C. L., & Rocha, E. M. (2005). Young gymnasts’ understanding of sport‐ related pain: a contribution to prevention of injury. Child: Care, Health and Development, 31(5), 615–625. 

Sands, W. A., McNeal, J. R., Jemni, M., & Penitente, G. (2011). Thinking sensibly about injury prevention and safety. Science of Gymnastics Journal, 3(3), 43-58. Singh, S., Smith, G. A., Fields, S. K., & McKenzie, L. B. (2008). Gymnastics-related injuries to children treated in emergency departments in the United States, 1990–2005. Pediatrics, 121(4), e954–e960

Sun City Physiotherapy Locations

Downtown

1468 St. Paul Street, Kelowna, BC
Phone: 250-861-8056
downtown@suncityphysiotherapy.com
more info

Glenmore

103-437 Glenmore Road, Kelowna, BC
Phone: 250-762-6313
glenmore@suncityphysiotherapy.com
more info

Lake Country

40-9522 Main St., Lake Country, BC
Phone: 250-766-2544
winfield@suncityphysiotherapy.com
more info

Lower Mission

3970 Lakeshore Road, Kelowna, BC
Phone: 778-699-2006
lowermission@suncityphysiotherapy.com
more info

Tips For Healthy Cycling.

Cycling orchard lined roads, touring between vineyards, cruising the Kettle valley railway, flowing down trails at Smith creek, or eagerly awaiting completion of the Okanagan rail trail – cycling offers something for everyone in the beautiful Okanagan.
After an injury or surgery, my patients commonly ask “do you think I’m ready to get back on my bike?”. More often than not, the answer is “yes”. The bicycle is such a fantastic tool for rehabilitation and exercise, producing low impact forces on the body, while promoting lower limb range of motion and strength. However, whether your goal is rehabilitation, fitness, competing in the next triathlon, or just plain enjoyment, you should be aware of some common aches and pains that can stem from time on your bike.
Necks, backs and knees are the most common areas of complaint from cyclists. Sure, cycling is low impact but it can also require long periods of time in sustained postures. When a muscle is in a prolonged contraction its blood flow is limited, its pH level drops becoming more acidic, at which time the muscle will begin to fatigue and complain. Experiencing muscle fatigue and mild pain is a normal process of getting stronger, however only when balanced with adequate recovery time! Prolonged load beyond your tissues tolerance and inadequate recovery time are the primary reasons for injuries on the bike.
If you’re new to cycling or getting back on the bike after a long hiatus, I would encourage you to adhere to the following three principles. 1) Get your bike properly fitted to you. A well fitted bike creates an efficient posture, significantly reducing unwanted loading on your neck, back and knees. Your local bike store can guide you in this process. 2) Start low and build slow. Gradually increasing the load on your bodies tissues and allowing recovery after a ride will allow your tissues to adapt, becoming more tolerant to prolonged postures on the bike. 3) Develop your core strength. The concept of ‘core strength’ is an over promoted concept but when it comes to cycling, having strong gluts and lower back muscles will help to maintain an efficient posture for producing power through the legs and minimizing strain on your back in the process. Consider consulting a physiotherapist or exercise professional for a few core strengthening exercises that can be performed off the bike two to three times a week.
The benefits of cycling far outweigh any of the potential aches and pains mentioned above. Train smartly by adhering to the above principles and continue to experience the joys of cycling in the Okanagan. Maybe I’ll see you at this years Apple triathlon?

Bike techniques to race fast and remain injury-free.

Cycling is considered a low impact activity but some cyclists do experience pain the the back, knees, feet, saddle region, neck, wrists and hands.

The Physiotherapy Association of British Columbia (PABC) recently outlined some simple steps, call the Physio-4, that cyclists can use to reduce their chances for injury, prevent pain, and cycle more effectively.

The Physio-4 for Cycling:

Select a bike that fits. An ill-fitting bike causes pain. A bike that fits – frame size, pedal alignment, handlebar position and saddle height – promotes good posture. Your physiotherapist can provide tips on correct bike fit and can correct poor mechanics before pain and injury develop.

Choose cycling if you have osteoarthritis in your hips, knees or feet. The non-impact, rhythmic motion helps reduce joint pain and stiffness and keeps your muscles strong. Your physiotherapist can prescribe a cycling program and help you choose the right bike.

The aerobic benefits of cycling help to manage high blood pressure and reduce the risk of heart disease. Cycling builds stamina. Your physiotherapist can help determine the right level of aerobic exercise and develop a program to meet your goals.

Stretch and strengthen off your bike to improve on-bike performance. Your physiotherapist can create a program to treat muscles that are prone to tightness as well as help you strengthen areas such as your core to dramatically improve your cycling efficiency.

It’s also important to remember to always wearing a helmet and fluorescent clothing by day and reflective clothing at night. After dark and in the rain, cyclists should ensure they have lights that work – white for the front and red for the back. Cyclists should also be vigilant about what’s on the road and be on the lookout for car doors being opened by motorists.