Latest Posts
March 16, 2017
Take the Fight Out of Food – by our Dietitian Noony
Do you ever get frustrated by food and nutrition? Maybe you can’t figure out why you feel bloated after ...read more
January 19, 2017
Top 10 Reasons To See a Dietitian – by Noony Dietitian at Teamworks
1. Stop Nutrition Confusion. Your co-worker, your mom, your best friend all have advice on how to eat better. ...read more
August 11, 2015
Posture during pregnancy
By Lesley Cuddington, Vancouver Physiotherapist at Teamworks Health Clinic Pregnancy is a dynamic state – the body is changing ...read more
August 11, 2015
Pre and Post Natal Core Stability Program
By Lesley Cuddington, Vancouver Physiotherapist at Teamworks Health Clinic  What is the pelvic floor? The pelvic floor is a ...read more
April 2, 2013

Gearing up for the Grind

Now that spring has arrived it feels great to get outside and enjoy the weather.  Hiking up the Grouse Grind is a fantastic way of improving your cardiovascular system, strengthening the muscles of your lower body and training you to be mentally “tough”.  Since the primary movement of hiking the grind is climbing, the quadriceps, glutes, hip flexors and calves will be worked.  Try these five tips to help you avoid injury and stay active on the mountain this year.

 

  1. Rolling out – Use a high density foam roller to break away knots and tension build up in the muscles of the lower body.  It can be quite painful if you haven’t rolled out before so be sure to ease into it.
  2. Stretch your glutes- Lie face up on the floor, and bring your right ankle to your left quadriceps. Pull your left knee in toward your body; push your right knee away gently.
  3. Wear good footwear – Shoes that have good support through the arches and that provide adequate stability to the foot and ankle are key to avoiding injury.
  4. Breathe – Our breathing says a lot about how hard and efficient we are working when we are exercising.  Aim to have a controlled cadence to your breathing for the entire duration of the grind.
  5. Strength train – Prepare your leg muscles by performing squats, lunges and calf raises at home or at the gym.  This will stimulate your powerful leg muscles to be ready for the grind.

 
If you have any question about your musculoskeletal health, you may reach Dr. Dossa at kdossa@teamworkshealth.ca

Our collective of highly qualified and accredited healthcare practitioners share a passion for professional collaboration and comprehensive patient care. Come and meet us at the clinic.