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Welcome Taylor Huehn!

We are very excited to announce that starting in the New Year, chiropractic intern Taylor Huehn will be joining the team!

After her 4 year B.Kin degree from WLU, she is now 3.5 years into her 4 year Doctor of Chiropractic program at CMCC. As such, Taylor is now certified to provide direct care to patients under Dr. Delanghe’s guidance as she finishes the final 6 months of her training.

You can read more about her background and book with her online HERE.

How will she help at the clinic?

Other than a number of tasks behind the scenes including research and various learning objectives, Taylor will be helping as follows:

Same day appointments

No existing patients will be required to see her. However, if there is a day where you need to get in and Dr. Delanghe is unable to accommodate, rather than wait you will have the option to get in the day you call with Taylor.

Free initial assessments

As part of her training, Taylor will be providing free initial visits to all patients new to the clinic.

These visits will consist of a 1 hour, highly in-depth history and physical exam followed by a communication of a diagnosis, plan of management and initial treatment. In addition to this, all of these visits will be completed with consultation with Dr. Delanghe.

It is important to note that there will be no requirements for additional visits if you do not wish to pursue more treatment.

Subsequent visits

Subsequent visits will be the same price as seeing Dr. Delanghe. As such, Dr. Delanghe will be either directly or indirectly overseeing all treatments. He will also offer any help in completing procedures if needed.

Insurance coverage

Yes, your insurance will still cover it!

Observation

As part of her training, Taylor will be observing Dr. Delanghe during certain treatments at the clinic. As the patient, you are always welcome to decline having her in your treatment room with no questions asked.

That’s it for now! We also have some exciting things in the New Year planned including things for new mothers and those who suffer from osteoarthritis.

If you have any questions, feel free to let us know, and make sure to welcome Taylor if you see her around the clinic!

We’re back again for the latest in my series on strength training for endurance athletes!

I’ve written previously about how and when strength training should be used in a nuanced way- it’s not as simple as ‘strength is always good!’ Check it out: here, here, here and here.

Now, the next question: is there a downside to strength training? Time costs aside, are there risks or detrimental aspects to including strength training in your quest to be a better endurance athlete? That is what I am taking a quick look at in this article.

Muscle hypertrophy:

First and foremost, based on my previous articles, we know the goal of strength training is to improve our running economy without losing any other components of why we run well. However, it’s not as simple as ‘build power, go faster;’ it’s about how you maximize your power-to-weight ratio.

The other consideration is that if you put on muscle mass, the ratio of the density of blood vessels carrying oxygen to the muscles vs. the volume of muscles they supply goes down – once again, hurting endurance performance.

The key with this is that higher rep, lower weight exercises don’t seem to give the same boost in performance that high weight, low rep strength work does. The flip side to this is that low rep exercises are what builds mass – something we don’t necessarily need to be faster. So, what’s the balance?

CLICK HERE to read the rest in the Run Waterloo Magazine.

The quest to give a more complete view of strength training and endurance sports continues!

In my first two articles in this series, I discussed the impact of strength training on your ability to consume oxygen (no major impact) and the impact on running economy.

In the article on strength training and running economy, I explained how 8-12 weeks of 2-3 sessions/week is required to see any change.  Heavy weight, low rep exercises seem to trump plyometrics and high rep exercises.   On top of this, masters and female runners are more likely to be responders.  I also discussed how simply running more, if you are a low volume runner, should be the first step in trying to get faster (of course there are other benefits to strength training if you are thinking beyond speed). 

Now, since there are so many multisport athletes who read this column, I thought I would address how strength training impacts cycling economy specifically.   Surprisingly, the relationship isn’t quite as clear!

Intuitively, you’d think it would almost be the opposite in the minds of most- that strength training would be more helpful to cycling than to running.  It kind of makes sense to speculate that cycling requires more powerful, larger muscles to smash big gears, while running requires light legs and next-level cardio.  Therefore, lifting weights should help cyclists more, right?  Wrong!

When we look at studies like THIS ONE, we see that cycling economy isn’t something that’s nearly as difficult to develop as running economy.  As studies like this one show, runners with no cycling training tend to have pretty good cycling economy, while cyclists have horrible running economy.  Cycling economy isn’t hard to train, but running economy is!

That’s also why we see that V02max is a great predictor of longer cycling event performance, while V02max does not do a great job of predicting running performance.  

So when we look at the studies on strength work and cycling economy, we get mixed answers. 

Click HERE to read the rest on the Run Waterloo magazine.

Welcome back to my series on strength training for endurance athletes.  Last article took a look at the role (or lack there of) of strength training and our ability to consume oxygen.    

That being said, we still know that strength training does have a positive impact on performance in endurance athletes.  The caveat: it has to be the right type of athlete, with the right type of deficiency conducting it at the right time in training.

So how do we decide how and when to implement strength training?  Learning the science of how it impacts us helps to guide these decisions in the best possible way.  This series most definitely is not a clear-cut, quick-fix answer, nor is it remotely all inclusive.  The more you learn, the more you will realize there is to learn!  Heck, I went to school for 8 years after high school in human-physiology related fields followed by 10 years in working and coaching in the field- and I definitely still feel like the more I learn, the more confusing it can become at times!  

That being said, the more information you arm yourself with, the more you will be able to start to tell the difference between pseudoscientific advice and real, efficient and effective performance-boosting advice.  Our next step toward this direction: How it impacts our exercise economy…  

CLICK HERE to read the rest on the Run Waterloo blog.

By: Sayaka Tiessen, Hons. BKin, MSc (PT)

It’s been a while! Life has been insanely busy the past couple months. You might have noticed on my social media feeds that I have moved my physiotherapy practice to join forces with Delanghe Chiropractic & Health/Health & Performance. Pumped for what this opportunity will bring!

So what’s on the agenda today? In honour of a few patients I have seen recently for a variety of running related injuries, we will be addressing the question: do injured runners run differently?

I will be drawing from an article by Christopher Bramah published in 2018 that looks at this very issue. He compared healthy runners (no reported injury in over 18 months) to injured runners to see if there were any run gait characteristics that were predictive of current injury. He specifically looked at the four most commonly cited soft tissue injuries in the running population: Patellofemoral Pain Syndrome, Iliotibial Band Syndrome, Medial Tibial Stress Syndrome, Achilles Tendinitis.

(Let’s just acknowledge the fact that I haven’t used Microsoft Paint in possibly a decade. How is it still a thing?)
(Let’s just acknowledge the fact that I haven’t used Microsoft Paint in possibly a decade. How is it still a thing?)

You might not have heard of these conditions before, but you have probably experienced them. Here is a quick breakdown of what each of these injuries involve in the simplest of terms:

Patellofemoral Pain Syndrome (PFPS): pain around the patella, aka the knee cap at the front of the knee

Iliotibial Band Syndrome (ITBS): pain at the outside of the knee

Medial Tibial Stress Syndrome (MTSS): AKA Shin Splints (the bane of my existence for many years), pain around the inner part of the bottom 1/3 of the shin.

Achilles Tendinitis (AT): pain at the Achilles tendon.

I have to say, it’s always pretty neat when the findings of a study are similar to what you experience clinically. After analyzing the running biomechanics of the injured and non-injured study participants, Bramah’s team found that the injured runners presented with:

overstride.jpg
A straighter knee and ankle dorsiflexion (toes pulled up to the shin) when landing. This is essentially what we would call overstriding/overreaching while running – your foot is way out in front of your center of mass when you first hit the ground.
forward lean.jpg
Increased forward trunk lean. This can be caused by low back and gluteus maximus weakness/fatigue. We need to strike a balance of leaning forward too much and sitting back like you’re in a La-Z-Boy. Photo is from the Bramah et al. 2018 article.
trendelenburg.jpg
A significant drop in the opposite hip to the one they are standing on, also known as a Trendelenburg. This can be a sign of weakness of the hip stabilizing muscles on the leg they are standing on because they cannot keep the pelvis level. Note that the hip drop was found to be the most accurate at predicting if the runner was injured.

These are pretty important to note because they can actually exacerbate your injury by adding stress to the already injured tissues. Talk about adding insult to injury!

I do have to acknowledge that not every runner is the same. There are some runners that are FAST, have a wicked hip drop, and are totally functional. But as a physiotherapist, it is good for me to keep in mind that these running traits are often present with an injured runner.

What are the implications?

If you are a runner dealing with any type of injury, come in and get assessed. The weather is warming up and nothing is more of a bummer than not being able to get out there and enjoy it.

I do not believe that all runners should run the same way. However, I am not opposed to tweaking your run form to help iron out some of these movements patterns. Gait assessments are a great way to get a second set of eyes on your run form and see if there is anything we can adjust with cueing.

On top of running tips, I always give some homework to help you move better. I typically assign a short list of exercises that are targeted to your concerns – all business, no filler.

Don’t let nagging injuries keep you on the couch! Let’s work together to get you back out there! Click here to book now

By: SAYAKA TIESSEN, HONS. BKIN, MSCPT

In both kinesiology and physiotherapy school, we were taught anatomy. The sheer volume of knowledge was overwhelming. Where does each muscle attach? What nerve controls which muscle? It felt like we were learning everything there was to know about the body. That was incredibly naive of me, as research has plowed on and has shown just how complex our movement systems are.

This post will take a closer look at the infraspinatus, one of your four rotator cuff (RC) muscles. Located just under the boney ridge of your shoulder blade, it is commonly injured, especially in overhead athletes (throwers, climbers, etc).

When I learned about the infraspinatus, we were told that it was a muscle that externally rotates, or turns your arm outward (see below for a picture showing that position) and that it is controlled by your suprascapular nerve. But within the last 20 years or so, researchers have found that the infraspinatus has three distinct regions, each innervated by its own mini branch of the suprascapular nerve; the superior, middle, and inferior infraspinatus subregions.

Why does this matter? Well, turns out that the subdivisions serve slightly different purposes, kind of like how your municipality functions within the province. The province of Ontario has an overarching goals, but Waterloo Region will function in a different way than say the GTA. They also will take on more or less burden depending on the task at hand (regional containment of COVID19 being a prime and timely example). This goes for the subregions too – some sections might turn on more or less depending on the degree of arm elevation, your plane of movement, and resistance.


If that’s the case, then is there a way to make rehab more specific by targeting movements that bias one subregion over another?

I was hoping the answer would be yes, but the research isn’t there yet. It seems as though there are still some discrepancies in the research about which subregion does what. Furthermore, the role of the inferior infraspinatus has yet to be determined.

I have summed up 4 key takeaways below in terms of the roles of the subregions:

  1. All three subregions of infraspinatus are more active the higher your arm is in front of you (eg: they will work harder if you are reaching into a high cupboard, and will work less if reaching for something at waist height).
  2. The superior infraspinatus has a shared insertion on the top of the arm bone with your supraspinatus (another RC muscle that will have its own blog post next). It is thought that both muscles contribute to shoulder stabilization, and that redundancy allows for people to have tears and still be strong.
  3. The middle infraspinatus is more of a pure external rotator.
  4. There is minimal evidence for the role of the inferior infraspinatus.

What does this mean for rehab?

  • When you are dealing with a fresh injury, start with exercises where your arm is low and closer to your body, like farmer’s carries. Any load on your arms will turn on your rotator cuff, and this is the least provoking position to be in.
  • You can start with isometrics (exercises where you are not moving your arm through range) if you cannot even move the shoulder without pain.
  • You don’t have to rotate your shoulder to get your infraspinatus. You can just do an arm raise and it will work all three subregions. The higher your arm, the more the infraspinatus will be working.
  • Generally, strengthening external rotation follows the same principle. The movement of rotating your arm outward will be more challenging the further away your upper arm is from your body (overhead vs tucked into your side).

Check out the video below for 4 different exercises that target the infraspinatus, ranging from lower muscle activation to the most, using the principles I outlined above. Some of these exercises are based on articles published by researchers at the Digital Industrial Ergonomics and Shoulder Evaluation Laboratory at the University of Waterloo (local shout out!).

The next write up will target the supraspinatus – yet another notorious RC muscle that also has 2 subregions despite being super slender. As I eluded to above, superior infraspinatus shares an insertion with supraspinatus, and we will talk about why that is so important for shoulder stability and how you could approach rehabilitation for a torn supraspinatus. Stay tuned!

Sayaka is an evidence based physiotherapist in Waterloo. Click here

to learn more about her!

How long until we officially race again?  I would say probably at least a few weeks, wouldn’t you?  While I’m sure many of you miss toeing the line, there are some positives.  For instance, one of the best ways to take advantage of this extended offseason is to work on weaknesses that are normally tough to address.

Constantly acting in A-race mode, followed by tapering, followed by recovering can definitely result in short term spikes in performance. But often the long term, gradual development is sacrificed.

A great way to take a swing at improving your baseline ability to perform is a full strength program. However, it is not as logical to include when in close proximity to an A-race.  If you’re anything like me, you’ve thought of introducing more strength work throughout the pandemic.  If you’re not like me, you’ve actually done it- good for you, you jerk!

The questions that I get from the team on this topic are endless.  I have written about the topic in short before such as here.  However, I thought it was finally time to take a deep dive into strength training for endurance athletes.

CLICK HERE to read the rest in the Run Waterloo Magazine. 

So, apparently masks are a thing this year!  Despite how much good they can do, there still is some push-back out there.

However, when you look at the evidence, when you’re around other people, if everybody is wearing a mask, the odds of infecting each other goes down.  If you personally are unsure, take a look here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here, here…..

However, a legitimate question that I get asked is how does wearing a mask impact performance when we’re exercising?

CLICK HERE to read the rest in the Run Waterloo Magazine. 

Here is an updated, simplified version of our protocols as of July 2023.
 
  • Masks are no longer mandatory.  
    • Practitioners will either wear a mask or mirror what patients are doing.
    • All staff will wear a mask upon request.
    • Please wear a mask if you suspect you have been in close contact with a sick person. 
  • Do not enter if you have tested positive for COVID-19
  • If you are actively sick with COVID-19 or otherwise, please reach out to re-schedule. 

As always, we have virtual appointments available if needed.

Thank you!

Nowadays, most runners use some sort of social media as a part of their running lives.  Whether that be posting your runs on Strava, updates on Facebook, or post-run selfies on Instagram, the number of runners who do their thing with an absolute zero online presence seems to be dwindling (but they are out there)!

Over the last few years, I’ve been encountering discussions more and more frequently with the athletes I coach, so I figure now would be a good time to discuss this topic: Is posting on social media about your running a good, bad or neutral thing?

Before I get into some of the research, I would like to preface this article but saying that I don’t have a good answer, as I normally would, with clear science (like how many grams of carbs you should take for optimal performance). The reality is, the use of social media is highly individualized and requires real self-awareness and self-reflection to decide how it works for and against you and your unique situation.

CLICK HERE to read the rest on the Run Waterloo blog. 

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