Keystone Health

11/24/2025

It’s time for Part 4 of Pre-Season Injury Prevention Series!

We all love the backcountry - fresh lines, the quiet of falling snow, good friends and hard work. But when the long days start to take a toll on your body what can you do?

You can mitigate repetitive injuries with some pre-season planning:

❄Check your gear fit! Are your boots poorly fitted? Is your bag sized to your body and adjusted properly? Get this dialed in to save yourself foot pain and shoulder strains in the season.

❄Stretch and move! Before, during and after. Don’t just put your head down and slog up. Swing your arms around and do a few shoulder shrugs to help keep blood flowing.

❄Identify and strengthen weak areas before you start your season. Common weak areas include hip flexors, glutes and quads.

Keen to learn more? Join Fraser and George this Thursday for a FREE welcome week presentation “Ski & Snowboard Injury Prevention - Backcountry ski and split board injury prevention.

When: November 27, 6pm - 7pm
Where: Keystone Health (501 2nd Street W)

11/23/2025

Just one week to go — skis waxed, legs burning, and everyone watching the forecast. 🤞❄️
We’re all hoping for more snow this weekend!

This week, Austin Kruk, Physiotherapist, brings us a session focused on power, balance, and control — the perfect final prep before opening day.

Here are the three movements we’re working on:

✅ Stair Climber
✅ BOSU Ball H2V (Horizontal to Vertical) Jump
✅ Kneel Up (Surrender Squats)

Who’s planning to be on the hill opening day? 🎿👇

11/22/2025

Get ready for the season with a free 15-minute Force Plate session at Keystone!

We’ll measure how powerful and symmetrical your legs are, helping you identify strengths, imbalances and areas to work on before the hill opens.

Our force plate technology assesses your ability to generate and absorb force, so you can ride stronger, perform better and help reduce injury risk.

📅 When: November 27
📍 Where: 501 Second St West
📞 Call us to book: 250-837-0810

We are an integrated, multidisciplinary health clinic in Revelstoke, BC.

11/21/2025

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗸𝗲𝗲𝗻 𝘁𝗼 𝗵𝗶𝘁 𝘁𝗵𝗲 𝗯𝗮𝗰𝗸𝗰𝗼𝘂𝗻𝘁𝗿𝘆 𝘁𝗵𝗶𝘀 𝘄𝗶𝗻𝘁𝗲𝗿? 𝗧𝗵𝗲𝗻 𝘆𝗼𝘂 𝘄𝗼𝗻’𝘁 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗺𝗶𝘀𝘀 𝘁𝗵𝗶𝘀!

Join Keystone Health for a FREE welcome week presentation: Ski & Snowboard Injury Prevention - Backcountry ski and split board injury prevention

Learn how to prep your body, dial in your gear and keep moving the whole season.

📅 When: November 27, 6pm - 7pm
📍 Where: Keystone Health (501 Second St West)

11/20/2025

So… you’ve come to us with a shoulder injury. Now what?

We don’t just treat your shoulder, we treat the person attached to it! You may have heard us talking about the biopsychosocial model, but what does that mean?
We look at every injury through three lenses:

𝐁𝐢𝐨𝐥𝐨𝐠𝐢𝐜𝐚𝐥: What’s happening physically throughout your entire body, not just at the injury site

𝐏𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐢𝐜𝐚𝐥: How emotional wellness, stress and mindset play into your recovery.

𝐒𝐨𝐜𝐢𝐚𝐥: How your daily life, work, support system and goals will affect your healing and performance

Real recovery isn’t just about fixing what hurts, it’s about looking at the big picture. And your treatment should reflect that!

11/17/2025

It’s time for Part 3 of Pre-Season Injury Prevention Series!

Now is a great time to build up your strength and mobility, and learn to spot signs of injury before they become a setback.

Here are three spots to pay attention to before you hit the mountain:

👉Knees (especially ACL stress) - Your knees take a beating, and ACL strains make up roughly 15-21% of all ski injuries!

Pre-season tip: Noticing lingering knee tightness or swelling after leg workouts? A ‘giving-way” feeling when stepping or turning? Add strength and stability exercises before the season starts!

👉Wrists (snowboarders take notice) - Wrist injuries account for around 30% of snowboarding injuries.

Pre-season tip: If you’re finding push-ups or weight-bearing movements cause tenderness or stiffness, don’t ignore it. Try light wrist mobility work (circles, stretches or forearm rolling) and consider wrist guards if you’re still finding balance on your board.

👉Shoulders - Shoulder injuries can come from falls, pole planting or just landing awkwardly.

Pre-season tip: If you’re feeling pinching, popping or weakness with overhead moves, ease up and check your form. A quick pre-season session with your physio or development of a strength plan can help support your upper body before the snow flies.

11/15/2025

14 Days to Ski Season — Let it Snow 🏔️

Two weeks to go! ⛷️

This week, Austin (our newest Physiotherapist!) introduces three exercises, focusing on explosive strength and control — the kind of power that helps you load, launch, and land with confidence on the hill.

Here are the three movements we’re working on:

✅ Bosch Clean
✅ Power Clean
✅ Jump Squat

Each of these builds fast-twitch strength and coordination — helping you drive through turns, absorb landings, and stay strong lap after lap.

It’s all about training your legs and nervous system to react quickly and move powerfully when it counts.

Where will you be making your first turns this season? 👇

Presented by Austin Kruk — Keystone Health Physiotherapist

11/14/2025

Ready to take your training further?

Our Custom Performance Program is led by our Physiotherapists and Kinesiologists to help you move efficiently, perform better, and stay injury-free.

We start with detailed history review and functional movement assessment to identify any deficits or risk factors that may keep you from reaching optimal performance. Your therapist uses this to design a comprehensive performance program that incorporates both your goals and lifestyle.

Whether you’re returning from injury or pushing your limits, this program bridges the gap between rehab and performance, with expert guidance every step of the way.

Learn more and book your first appointment 👉 keystonerevelstoke.ca/training-program/

11/12/2025

Looking to level up your training with structure and purpose?

Our Strength & Conditioning Plan is a fully personalized program designed around your body, goals, equipment and lifestyle.

Created by our Registered Kinesiologist and Certified Personal Trainer, this plan keeps you consistent, accountable, and progressing, whether you’re training for performance, strength, or want to feel your best.

Book in to get started with George, our Registered Kinesiologist and Personal Trainer 👉 https://keystonerevelstoke.janeapp.com/locations/keystone-health/book #/staff_member/31

11/10/2025

Stat Holiday Hours

Keystone Health will be open from 9am - 3pm on Tuesday, November 11.

Adult hours (19 and over) will have access from 4am - 11pm.

Regular hours will resume on Wednesday, November 12.

11/10/2025

In Part 2 of Pre-Season Injury Prevention Series, we look at sore knees going into the season.

This has happened to many of us, and we ignore it and hope it goes away. But the reality is it probably won’t. This pre-season is your chance to get ahead of it!
Start by figuring out what’s behind the soreness: is it lack of strength, flexibility issues or maybe overuse?

Acting early can save you from bigger issues mid-season. A pre-season check-in with your physio or kinesiologist can help you pinpoint weak links and build a program that supports your goals on snow.

11/08/2025

21 days to ski season

George filmed this week’s intro at the top of Rogers Pass, where ~13 cm was already on the ground as of Tuesday afternoon. 👀❄️
Winter is happening.

This week we’re focusing on strength, stability, and control — the kind that keeps you solid on variable snow, uneven landings, and leg-burning last laps.

Here are the three movements we’re working on:

✅ Bosh Step Up
✅ Offset Air Drop
✅ Front Squat

These help you react faster, ski smoother, and stay powerful longer — especially when conditions change fast in the alpine.

Where are you hoping to make your first turns this season? 👇

Presented by George Pollitt — Keystone Health’s Kinesiologist & Personal Trainer