CBI Health Centre- Mississauga Queensway

10/03/2019

**Attenuating Delayed Onset Muscle Soreness**

Just began a new exercise program? Noticing pain or discomfort for 2-3 days after your workouts?

This type of soreness is referred to as Delayed Onset Muscle Soreness (DOMS) and can take as long as 8-10 days to fully subside. With untrained individuals, this pain is experienced frequently and more severely. However, there are methods to reduce this soreness.

1.) Caffeine
Caffeine has been shown to reduce DOMS after both upper body and lower body resistance exercise when taken at doses of 5mg/kg of bodyweight prior to activity. Caffeine has also been shown to lower ratings of exertion during exercise and reduce recovery time. However, caffeine consumption over prolonged periods may reduce effectiveness. In addition, most successful interventions have participants consuming their entire dose prior to exercise.

2.)Branched-Chain Amino Acids
Claims of increased muscle protein synthesis and helping prevent muscle breakdown have been associated with BCAA supplementation. Studies have shown that taking a dosage before and after exercise may have an impact on attenuating soreness. Supplementation immediately after exercise only may only result in a slight reduction in soreness. Other studies have shown similar results with a leucine and carbohydrate supplementation after exercise.

3.)Aerobic Exercise
Aerobic exercise may be the easiest option to reduce DOMS. Aerobic exercise done prior to, rather than after resistance training appears to be more beneficial. Continuous cardio exercise that lasts for 10-20 minutes is effective. Another option is a short duration of active rest with a short duration of cardiovascular exercise between each exercise set.

09/28/2019

PREHABILITATION

Prehabilitation is a form of exercise prescription designed to prevent potential further injuries from occurring. Once a preoperative measure, research has shown that conditioning the structures that will become weaker post-surgery results in a reduced recovery time once surgery is completed. Prehabilitation programs have also been shown to work on conditions such as cancer and osteoarthritis.

Outside of surgical rehab, the theory is that more serious injuries can be prevented if there is an intervention after a mild injury occurs or a neuromuscular deficiency is found. Research has shown that proper prescription of corrective exercise can assist in the prevention of injuries and a decrease of asymmetries. Prior to commencing any “prehabilitative” exercise program, it is important that an individual undergo an assessment. Movement screening tools such as the Functional Movement Screen can identify individuals with a higher risk of future injury. These assess spine mobility and function, shoulder and hip mobility and overall basic core strength.

Movement screening should be completed in conjunction with an assessment by a physiotherapist where joint dysfunctions and compensation patterns can be evaluated.
Once an assessment is completed, your Physiotherapist or Kinesiologist can assist with creating your custom prehabilitation program by assisting with placement of exercise, specificity of exercise and duration of program.

02/21/2019

Preferably looking for a female RMT to join our team and take over a busy full time caseload of private and auto clientele.

06/07/2018

Mississauga Queensway Clinic

06/07/2018

06/07/2018