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Health Tips Injuries and Education Our Team and Services Sports and Exercise Uncategorized

January 30, 2023

The Proper Squat Form: Learn How to Do it Right!

The Proper Squat Form: Learn How to Do it Right! By Eric Walper, Physiotherapist I’m excited that you’re ready to take your mobility and strength to the next level, and learn the do’s and don’ts of a proper squat. Often referred to as the holy grail of exercises, the squat is a time-honored functional movement …

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December 14, 2022

Physiotherapy for a Child: Is This Treatment Right for Yours?

Physiotherapy for a Child: Is This Treatment Right for Yours? By Devan Mercereau, Physiotherapist Physiotherapy for a child is more common than you think! This is often called “Paediatric Physiotherapy.” It assesses and treats children ages 0-18 years old. At Stride, our treatments for infants and children vary depending on their conditions and concerns. Your …

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November 16, 2022

Osteoarthritis Treatment Options: Things to Start Today

Osteoarthritis Treatment Options: Things to Start Today By: Julia Towers, Physiotherapist Do you have achy, swollen, or creaky joints? Are you waking up in the morning feeling like the Tin Man? If so, these symptoms may be impacting your ability to participate in the activities you love, which can be very frustrating! So let’s talk …

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Testimonials

If I could give a few sets of 5 stars I would, I've been getting treated by Jen for several years now, and it has changed my life around. Going from doctors, chiro and some massage therapists all telling me they didn't know what was going on. Saw Jen and immediately came to a solid conclusion and devised a treatment plan that has worked. Got me off of all my pain meds and now to the point of just managing my symptoms.

Vittorio C.

I had an exceptional experience at the new Stride Physiotherapy clinic! Blake and Jen are friendly and welcoming. What a beautiful space in such a great location! Blake was so helpful in getting rid of some aches and pains that have been slowing me down from doing the activities and racing that I love to do! I feel i can trust them to keep my body working in optimal condition.

Linzee K.

Professional, cozy, clean, and modern clinic! I like that the treatment rooms were more private than most other clinics I have been to. Jen and Blake are knowledgeable and motivated to give you the best treatment to meet your personal goals. Booking is so easy online, I would highly recommend this place!

Jessica C.

I’ve visited them for a few injuries/aches and pains. The appointments have helped immensely to get me moving the way I want to and continue to live an active lifestyle. They have also helped me to be proactive by recommending some maintenance to do at home to prevent the same issues from happening again. Super friendly and helpful staff!

Blair C.

Stride's new physiotherapy facility is an exciting opportunity for the community to get access to top notch health care! Adding a facility with experienced professionals is always a plus for patients, reducing wait times for treatment - not to mention the updated equipment and services offered.

Excellent Facilities

Ergonomic Assessments

Ergonomic assessments are systematic evaluations of the conditions of a work environment. The premise of these assessments is to identify and address environmental variables that may contribute to discomfort, pain and potential injury. Based on your preference, one of our trained workplace assessors can help to identify the potential problem areas of a workstation either in-person or virtually. Below are the some of the items analyzed in a Stride Ergonomic Assessment:

Workstation Setup: This involves evaluating the key features of workstations, including desk height, chair ergonomics, monitor placement, keyboard and mouse positioning, and the overall layout of the workspace.
Tools and Equipment: Ergonomic assessments consider the implements employees use in their work, such as phones, mice, computers, and hand tools.
Employment Demands: Assessors evaluate the physical demands of specific job tasks which may include lifting and carrying heavy objects, repetitive motions, and periods of stagnation such as sitting or standing.
Environmental Factors: Ergonomic assessments also consider environmental factors such as lighting and noise that can lead to irritation and reduction of performance.
Education and Exercise: One of the goals of the assessment is to have the means to detect and correct the variables that can lead to workplace malaise. Recommendations may include exercises to combat pre-existing problems or to prevent problems from beginning in the first place.
Documentation: After the assessment, a report is conducted by your assessor, outlining key themes and recommendations.

The aim of a Stride Ergonomic Assessment is to create a safer, more comfortable, and more productive work environment. [booking_btn /]

Stride practitioners offering Ergonomic Assessments

Ergonomic Assessments

Hand therapy is a form of rehabilitation aimed at restoring function, mobility, and strength to the hand, wrist, and forearm. It involves the assessment and treatment of conditions affecting these areas, including injuries, surgeries, chronic conditions, and neurological disorders. Treatment techniques in hand therapy may include therapeutic exercises, manual therapy, splinting, sensory re-education, desensitization techniques, and modalities such as ultrasound or electrical stimulation. The focus is on improving range of motion, strength, coordination, and functional abilities to help patients regain independence in activities of daily living, work, and leisure pursuits. Hand therapy is often recommended following

Traumatic injuries: This can include fractures, dislocations, lacerations, crush injuries, and amputations resulting from accidents, falls, or sports-related incidents.
Repetitive strain injuries: Conditions like carpal tunnel syndrome, tendonitis, and de Quervain's tenosynovitis often develop due to repetitive motions or overuse of the hands and wrists.
Orthopedic conditions: This can include various orthopedic conditions such as arthritis, trigger finger, Dupuytren's contracture, and ligament injuries.
Postsurgical rehabilitation: Hand therapy plays a crucial role in the recovery process following surgical procedures such as tendon repairs, joint replacements, nerve repairs, or hand reconstruction surgeries.

The ultimate goal of hand therapy is to optimize hand function, reduce pain, prevent further complications, and promote overall well-being and quality of life for individuals with hand and upper extremity issues.

Stride practitioners offering Hand Therapy

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Hand Therapy

Small Group Exercise classes (4-6 people) led by Brittany that focus on building strength and regaining function in a specific area of the body. Classes are 30 minutes long and each session will involve 6 classes. Clients will book for all 6 and if can not make a class will be emailed exercises to do at home. What to expect: 5 mins warm-up, 25 mins of strength/mobility/flexibility work What to bring: water, runners, wear workout clothes Who’s it for: Anyone that is looking to build strength back from a previous injury or that is looking to strengthen for injury prevention/ better function of daily living.

Stride practitioners offering Group Classes

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Group Classes

One-on-one exercise sessions with certified personal trainer. Each session is tailored to the individuals personal goals and abilities. Personal training is a progressive, effective and efficient way to learn proper form, experience overload and achieve strength and body composition goals.

Stride practitioners offering Personal Training

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Personal Training

All of our Kinesiology services are run and coordinated by the amazing Brittany! She boasts a Kinesiology degree from the University of Alberta with a focus on Sport Performance, currently owns a fitness business called GymClass, and works at Stride. Her service offerings include Personal Training, One-on-one Exercise Therapy, and Group Exercise Therapy classes.

Stride practitioners offering Kinesiology

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Kinesiology

AI Powered Gait Assessment

We use an AI powered motion sensor to measure your running! The sensor was developed after 10-years of research, and using AI to refine the sensor algorithm. We can measure ground impact, shock absorption, stability, and symmetry.

Stop guessing. Start assessing.

The technology we use is valid and reliable, and helps us measure components of your running that we couldn't otherwise.

Actionable Insights

Our tech captures relevant and actionable data that we can use to help you become a more efficient and resilient runner. We provide you with individualized feedback, exercises, and training recommendations to help you run better.

Integrated Assessment

We perform a standard assessment, watch you run, and measure your running. Then we piece it all together!

Gait Sensor Placement

Gait Assessment

Gait Metrics

Speed Comparison Report

Performance

Our gait analysis can provide insights into how you become a more economical runner.

Injury Prevention

Gait analysis data can be used to help prevent injuries, and provide insights into why certain injuries are occurring.

Benchmarking

After we collect the initial data, we can see how your gait changes over time and with interventions.

Frequently Asked Questions

What is included in a gait assessment? +

Standard physiotherapy assessment: We assess your flexibility, strength, and muscle control before we look at your running. This assessment can help us explain why you are running the way you are.
Objective gait analysis: Using the motion sensor, we can capture data such as your ground impact, side-to-side movement, symmetry, shock absorption, cadence, and ground contact time. These metrics tell us about how you are running, and where you can make improvements. Our eyes can't tell you some of the data we capture from the motion sensor. We usually test you at multiple speeds. In many cases, gait quality begins to deteriorate as speed increases.
Visual gait analysis: We still use our eyes to see how you are running. The motion sensor actually makes it easier for us to watch you run. For example, instead of counting how many footsteps you're taking per minute, we can focus on other components of your running. The sensor can also help us to objectify what we are seeing.
Intervention: We provide exercises and/or training recommendations to help you run better. Changing gait can be challenging and some components are easier to change than others. We make sure to provide you with the most actionable recommendations to improve your running.
Reports: You will receive your gait analysis report via email, after the appointment!

How does the sensor work? +

The gait sensor uses accelerometers to measure your movement in 3 dimensions. The data from the accelerometers has been validated and proven to be reliable, which means it measures what it says it is measuring, and does so consistently.

Over 10-years, the sensor has been correlated with 3D gait analysis. 3D gait analysis technology is used in gait laboratories for research purposes.
Correlated with force-plate data: The sensor tells you how hard you are hitting the ground, without using force plates. This is one of its most useful features.
Easy to setup: The sensor is easy to use! It takes very little time to setup, and does not require additional equipment. The sensor is attached to a special neoprene waistbelt that fits securely to your pelvis. The minimal equipment requirements, and easy setup/takedown, makes the gait assessments less costly for everyone.
Avoids data overload: The gait sensor focuses on important metrics. We try to avoid data overload and focus on information that is actionable and important.

How should I prepare for the gait assessment? +

Here are our recommendations:

Be recovered: Don't do any strenuous running or other activities (ie. weightlifting or hiking) at least 48-hours before the gait assessment.
By well-hydrated and nourished: Don't start a new diet before the race. Make sure you are eating a well balanced diet. Again, we just want to make sure you are feeling good for the run.
Clothing and shoes: Bring indoor running gear, and bring the shoes you would normally wear (unless they have spikes built into them that may damage the treadmill). You will be running on a treadmill. If you wear multiple pairs of shoes, you can bring the other shoes too.

My issues don't start until later in my run. Should I run before the assessment so that I'm tired? +

Don't be fatigued. Here is why:

We want to see how you are running when you are feeling good, and before the onset of any aches or pains (if possible).
Once you start hurting, your gait will change, and it may not represent what it looked like prior to the pain starting.
We need to establish a baseline: If this is the first time you're being assessed, we need to start somewhere. Having your baseline data while you're fresh is better!
It is important to test you at multiple speeds. For elite level runners, gait quality is usually well maintained at all running speeds. For everyone else, speed tends to result in a reduction of running quality. It is important to pick that up, because that could be where injuries are starting from. If you are tired, the data at higher speeds may change.

I have more than 1 type of shoe. Should I bring them all? +

We should have time to assess you in a second pair of shoes. Bring your favourite shoes, even if it is more than one make/model. We will do the initial assessment in your #1 pair. If you are thinking of buying new footwear for the test, you may want to wait. Changes in footwear poses an injury risk, depending on how different the shoes are. Changes to footwear are sometimes recommended, but only in certain circumstances.

Will I need another gait assessment after this? Do I need follow-up appointments? +

We may need to re-assess your gait for a number of reasons. We usually look at your gait again after you have performed an intervention for a period of time (ex. after you have performed your exercises for 1-month). Unless it has been over 1-year since we've looked at your gait, we don't need to do a full gait assessment appointment each time. If you are struggling with injuries, we may recommend follow-up appointments for treatment.

Your Gait Analyst

Mike is an ultramarathon runner who became a physiotherapist while following his passion for the sport. He has been coaching runners for over 10 years and has competed in over 30 ultramarathons ranging from 50km to 160km. While Mike's favourite distance is the 100-miler, he doesn't just train ultramarathoners. Mike has helped runners training for all race distances, and wants to help more people discover running.

Lost Soul Ultra 2023 - Credit: Ralph Arnold Photography

Michael Kirby

Education

Master of Science in Physical Therapy from the University of Alberta (2016/17) Bachelor of Kinesiology (BKin) from the University of Calgary (with Distinction)

Post-Graduate Training

The Running Clinic Certified+ Professional UESCA Certified Ultrarunning Coach Loading The Injured Runner (Certificate) Certificate in Cognitive Behavioural Therapy (Level 1) Licensed to Order Diagnostic Imaging Licensed to Perform Dry Needling / IMS Licensed to Perform Spinal Manipulations

Book with Mike

Objective Gait Analysis

Using heated or cooled stones, which are carefully designed with your body’s anatomy in mind, Jade Stone Massage stands out with its skillful placement on the body or integration into the massage session. These stones, cut to different shapes and sizes, harness Jade's protective qualities to heal stressed organs and expel toxins. Jade Stone massage utilizes the tailored shapes of the stones to allow for a deep tissue therapeutic experience without the usual discomfort that comes with deep massage work. Jade's unique blend of iron, magnesium, and calcium allows it to efficiently heat or cool to the desired temperature and hold the temperature comfortably for the duration of the treatment. Benefits of Jade Stone Massage:

Increased circulation
Provide treatment similar to hydrotherapy
Balance the body
Reduce inflammation
Calm the nervous system
Flush internal organs and systems
Improve vitality
Improves sleep
Alleviate back pain
Help with Sciatica
Decrease Hypertension
Relieve Arthritic pain

The dual hot/cold therapy operates in a manner similar to a vascular flush, comparable to hydrotherapy and thermotherapy. It amplifies circulation, effectively flushing internal organs and the circulatory system, facilitating the elimination of toxins from the body.

Stride practitioners offering Jade Stone Massage

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Jade Stone Massage

Coaching for All Runners

Reduce your risk of injury, and maximize your chances of success. Receive an individualized training plan and take the guesswork out of your running journey.

Convenience & Accountability

Your program is delivered via the TrainingPeaks App. TrainingPeaks will sync directly with your running watch, so your coach can keep on top of all your activities!

Exercise Program

Receive an exercise program along with your running schedule. The exercises are unique to your needs. If you already have injuries, we can integrate your rehab program as well.

Training Plans

You will receive 4-weeks of programming at each appointment. Programs are delivered on the TrainingPeaks App, and a premium membership is included in the service. There is much more included, so please read on!

Image: TrainingPeaks Athlete Dashboard

What is included in a running schedule? +

Your training plan includes the following for 4-weeks:

All of your runs, including their duration, intensity (speed), and elevation change (if needed).
If you are using a bike, elliptical, or other form of cardio, this will also be programmed into your schedule.
An individualized exercise program is also provided, and referenced in your schedule. Your other exercises need to be timed appropriately with all of your runs, so we can't leave this out. At Stride, we use a program called Physitrack to deliver all strength and mobility exercises. Your calendar will reference these exercises, so you know when to do them.
Are you involved in other sports or activities not mentioned here (ex. a HITT class)? It is crucial that we consider all of your physical activities, so these are also referenced within your schedule. Recovery time is very important, so we need time all your activities around one another.

Appointment Types: Assessments, Follow-ups, & Virtual +

Initial Assessment: Our first appointment is always in-person. After you fill-out your intake forms, we dive into your running history and all of the information you give us to create your first schedule. At your appointment, we will go through the schedule and review your running goals. We perform an orthopaedic assessment, and develop an exercise program for you to get started with.
Follow-up Appointments (in-person): These appointments are for your next 4-weeks of training. Doing in-person follow-up appointments can be valuable, even if you're not injured. Many runners appreciate a "tune-up", to make sure their body is ready to go for the next 4-weeks. We may recommend that the appointment is in-person if we planned to progress your exercise program.
Follow-up Appointments (virtual): If everything is going 100% and you don't want to come in to the clinic, we can do a virtual appointment. The details can also be delivered with an email, and we can connect online or over the phone to go through it all.

I'm new to running, is this for me? +

This is for all runners, and beginners may benefit from coaching the most! Running is an amazing form of exercise, and our training programs are inclusive to all.

Is there a commitment? +

There is no long-term commitment required; however, training is a long term process. The sooner you get started and the longer you have been doing it, the more time your body has to achieve goals you are looking for. Schedules are only produced 4-weeks at a time. To receive your next 4-weeks, you just need to book your next appointment before the end of your current schedule.

Contacting the coach +

Mike is available via email. If something comes up, you can email him at any time. Mike keeps up-to-date with what you've been doing on the TrainingPeaks app.

Something came up, can my schedule get changed? +

Stuff happens, and there are weeks when we can't complete some, or all of our training. Mike is able to make changes to your schedule if anything comes up. Just send him and email and he will figure things out with you.

Race Planning +

Race day preparation is a priority. As race day approaches, we start discussing plans for the big day!

Training Programs for Both Injured & Non-injured Runners

Training programs can significantly decrease your risk of injury, and can also be exactly what you need to over-come an injury.

Uninjured Runners

Runners have a high prevalence of injury, and many of their injuries are due to training errors. Having a professionally developed program can significantly reduce your risk of injury, and maximize your likelihood of success.

Injured Runners

Many injured runners are told to stop running altogether, and sometimes this can be a mistake. While there is a time and place to stop, many times the thing that broke it (running) is also the thing that helps to fix it!

How can I my injury improve with running? +

There is a time when we have to take a complete break from running. Some injuries require a different care plan, and running isn't the best option in the short-term. However, there are many times when some running is possible, but the parameters (ie. speed, incline, duration) need to be modified according to the injury. Running with an injury can:

Avoid Stress-shielding: Stress-shielding occurs when we get injured, so we stop doing everything to protect the injury. There is usually some protection needed, especially in the acute phase of an injury, but eventually it is important to begin loading the injured area again. Stress-shielding is when the injured tissue (ex. tendon) is so protected, that even the healthy parts begin to get weak and lose their integrity. When returning to activity after complete protection, it can be a longer road to get back to where you were.
Optimal Loading = Better Healing: Our tissues adapt to load (training) as long as it is the right amount and we give ourselves enough recovery time between workouts. Injured tissue is no different. The tissues that got injured with running are often loaded more effectively during running! While strength training can be an effective way to rehabilitate your injury, sometimes running is the best way to target the injured tissue. which can stimulate positive effects.

I've struggled for years with aches, pains and injuries. Are you still able to help me get into running? +

Many of the runners that Mike has worked with have had a history of many injuries, and persistent aches and pains. It makes it more challenging, but he has many success stories. There are a few important points to know:

It can take careful "load management" to get the best results. There is usually a certain amount of running that can be tolerated, and it is important not to cross the line. We work hard to figure out where that line is, and then build from there.
Mike has also worked with many runners who simply haven't had their issue properly addressed, and require referrals to other providers. Some injuries require more than physiotherapy. If needed, Mike can order diagnostic imaging, and/or refer you to another healthcare provider who can help.
Some injuries create a "bottleneck" in the training process, or limit only certain types of running. For example, some injuries may make it so you can train on flat terrain, but can't do as well going up hills. Mike will work with you to get through the bottleneck, while working on your strengths.

*You may require additional physiotherapy appointments if you're injured. +

Our running appointments occur once every 4-weeks. There is a lot to go through at these appointments (ie. giving you your next 4-weeks of training). To adequately address your injury, we may recommend that you are seen more often, and for time that is completely dedicated to your injury. We may recommend that you follow-up before the 4-week mark for standard physiotherapy treatments.