The blog below was written by my mother and couldn‘t have come at a more perfect time. Last week, I was walking in flat shoes on flat ground and somehow managed to sprain my ankle (the one I had previously broken). When joints are injured, their proprioception is negatively altered and proprioceptive training is required to properly rehabilitate the joint. I had been quite diligent lately with my training, but did not work hard enough until I realized how poor the balance of my right ankle really was. I guess I still have some catrching up to do. The words of this article are very important: absorb well! -Dr. Carla Cupido
I am writing this blog as a reminder to people of all ages that balance (proprioception) is part of our fitness. So many of us concentrate our fitness efforts solely on cardiovascular training; we forget about the value of balance in our everyday lives and for sport performance.
While on holiday I took part in a resistance band exercise class. We were standing, facing a wall of mirrors and asked to stand on one foot while performing an exercise. I witnessed once quiet arms and legs begin swinging as bodies tried to recover lost balance; I was very surprised at how challenging this was for most of the class. Balance is something we have to practice no matter how old we are. Balance is important for our posture, for walking on uneven terrain, for picking up things, for stepping up stairs, for our safety and for excellent athletic execution.
The different elements of fitness including cardiovascular fitness, strength, flexibility, agility and balance are interdependent. Imagine riding your bicycle without all of the fitness components.
Balance training is progressive. We can simply begin by standing in one place on one foot. We can progress to closing our eyes while standing on one foot and then move on to being gently pushed from different directions while trying to maintain balance on one foot with your eyes closed. Stability balls, wobble boards and Dynadiscs offer excellent balance training opportunities as they increase the level of difficulty. They can be used dynamically and sport specifically as well.
Without balance training we will be less efficient in our physical activities and prone to injury. Balance is part of our overall fitness. We need to remember the importance of balance for young or old.
As I have shared before, I have had the privilege of working with a number of professional dancers. My privilege turned fortune this past Monday as I was given a ticket by two of my wonderful patients (Caitlin Griffin and Kyle Toy) to the Vancouver 2010 Olympic Opening Ceremony Rehearsal. Both Caitlin and Kyle are performing in the opening ceremonies and I was thrilled to have the opportunity to see them perform live at such an exciting event! They are STUNNING!
I am not allowed to share rehearsal details, but I can say that I feel incredibly proud to be Canadian. I am also thrilled to finally see the Olympics from a different perspective. To me, the Olympics have always been about sport; however, this couldn’t be farther from the truth! The Olympics provide everyone with the opportunity to shine. Athletes, professional dancers and musicians, artists, government officials, community volunteers, and even locals with friendly smiles and welcoming gestures have all been given the chance stand out. It is up to us to use the Olympics as our stage to show the world our many gifts.
Take this incredible opportunity to share in the spirit of the 2010 Olympic Games. Embrace the cultural experiences, support our Canadian athletes, celebrate our beautiful country and use this event as an excuse to spend more time with your family and your friends. GO Canada GO!
*This blog was written by my inspiring mother, Lorraine Cupido… enjoy!
I was searching for a hobby. My inclination is always towards some type of physical activity and so I thought it was time to do something that was quiet and forced me to sit in one place and challenge my brain in a different way. I also wanted to do something that would improve the fine motor skills of my hands.
My brother, David Young, is an accomplished and talented musician, teacher and composer of music. I had always believed that he had inherited all of the musical genes in my family. It never occurred to me that I could learn to play a musical instrument until one day, over Christmas I asked myself why I couldn’t learn to play an instrument. I may not have the gift my brother has for music but I could still give myself the opportunity to learn and have fun.
I have since bought myself a guitar and have had four lessons. I can now read music and without looking, my fingers are beginning to find the notes with fewer mistakes.
I am thoroughly enjoying my new hobby and I look forward to practicing. I am so happy I challenged myself to go beyond my comfort zone. I know I can do this!
Neck pain and pillow issues go hand in hand for many patients. Unfortunately, little research is available on this popular topic. However, a recent study in Manual Therapy was just published, comparing the following pillow types: 1. Polyester synthetic fibre filled, 2. Foam regular shape (from high density foam), 3. Foam contour shape (high density foam), 4. Latex rubber, and 5. Feather.
The feather pillow was significantly proven as the worst pillow. The best results were found with a Dunlopillo latex rubber pillow (115mm in depth [height]). Pillow shape did not affect pain levels and contoured pillows were actually found to be more uncomforable than regularly shaped pillows.
Remember, we are all shaped differently; perhaps you are comfortable sleeping on your feather pillow? As long as you are not sleeping on a pillow that jacks your head up into flexion and you are comfortable on the pillow you currently own, keep on sleeping well.
If you are a stomach sleeper… become a back sleeper now! If you are a side sleeper, try to get on to your back too as many individuals who sleep only on one side will encounter shoulder and rib injuries over time.
Sleep tight and sweet dreams!
Gordon SJ, et al., Pillow use: the behaviour of cervical pain, sleep quality and pillow comfort in side sleepers. Manual Therapy 2009; 14: 671-678.
The new year has brought a new activity into my husband’s and my life: hip hop dancing. Yes, you read this correctly. We are LOVING it and it certainly has been a wake up call for my neuromotor skills. Being an athlete my entire life, I didn’t think that picking up on choreography was going to be as challenging as it has been. Don’t get me wrong, I certainly didn’t think it was going to be easy, but I did not expect that it would be this hard! I can perform the moves properly when slowed down, but trying to make my brain and body connect quickly has been quite the task.
I have realized how important an activity like dance is for athletes to improve motor firing patterns, for injured individuals trying to re-coordinate their neuromuscular systems, and for seniors working to improve proprioception and decrease their risk of falling.
If hip hop is not your thing, try ballroom classes with your partner or salsa with your friends! Dancing is not only a wonderful way to strengthen your neuromotor skills, but it is wildly fun, it is a great way to socialize and it is fantastic exercise! Remember, don’t take yourself too seriously; just have fun with it! Fear of failure or embarassment may keep you from finding a passion that you could otherwise miss out on!
Here is to getting your groove on in 2010!
* The video above features our dance teacher and my patient, Shauna Smith. Shauna is a professional dancer and will be leaving for London, England this week to pursue some of her career goals. We wish her the best!
The blog below was written by my mother and couldn‘t have come at a more perfect time. Last week, I was walking in flat shoes on flat ground and somehow managed to sprain my ankle (the one I had previously broken). When joints are injured, their proprioception is negatively altered and proprioceptive training is required to properly rehabilitate the joint. I had been quite diligent lately with my training, but did not work hard enough until I realized how poor the balance of my right ankle really was. I guess I still have some catrching up to do. The words of this article are very important: absorb well! -Dr. Carla Cupido
