COAST Kitsilano lets us expand our goal to change the way injury rehabilitation is done by bringing our movement focused, multidisciplinary philosophy to the people of Vancouver.
At COAST, all of our practitioners believe in a hands on, exercise-based approach to treatment. Our goal is to work seamlessly as an integrated team to ensure the best possible care for our clients. That’s why our Chiropractors don’t rely exclusively on adjustments but instead apply a holistic approach to injury treatment and rehabilitation.
Our Hip Flexors play a major role in the overall function of our lower body and are essential for walking and running.
The hip flexor muscles are located at the front of the body and consist of the Psoas and Iliacus. These muscles have attachments on the lumbar spine, pelvis and the femur. As a result, weak and/or tight hip flexors can impact your lower back, pelvis, hip and knee function.
Runners, hikers and field sport athletes are very susceptible to hip flexor related injuries as these muscles are responsible for lifting the thigh up to allow you to step or run.
Here are three exercises to strengthen your hip flexors and prevent injuries.
Neck pain is a very common complaint and tense muscles are usually to blame. Unfortunately, neck pain is often a result of the activities that we perform throughout our day such as working in front of a computer or sleeping in an awkward position. Check out our latest blog post for simple yet effective stretches to help manage that pain in your neck!
Kinesiologists are movement and exercise specialists that focus on injury based reconditioning. They are a critical part of the rehabilitation team at COAST and a great compliment to many treatments that we offer, such as Physiotherapy, Chiropractic and Massage. Kinesiologists will help you rehabilitate from injury or surgery and build a stronger, more resilient body.
At COAST, we offer a variety of therapies and a collaborative work environment to help our patients get back to what they love doing faster.
Post operation ACL Rehabilitation should be approached in three phases, with Phase 1 starting immediately post surgery. Your healthcare provider will continuously assess your progress and give you clearance to move into each phase of active rehabilitation.
At some point in our lives, many of us will experience foot pain. The following exercises address muscular weaknesses in our feet and ankles to prevent injuries.
The muscles in your lower leg, such as you soleus and gastrocnemius (calf muscles) significantly impact the health of your ankles and feet. Regular stretching and strengthening exercises can help prevent chronic injuries like Achilles Tendonitis, as well as reduce the severity of acute injuries such as sprained ankles.
Shoulder exercises are not just for rehabilitation from an injury. In a society were we spend much of our day either hunched over a computer or phone, taking some time to improve shoulder strength and mobility will help prevent more serious injuries in the future.
Whether you are young or old, a weekend warrior or professional athlete, knee pain related to patellofemoral syndrome is a common injury that can affect a wide spectrum of individuals. This blog post focuses on simple at home exercises to address muscular imbalances and biomechanical issues to help treat and prevent knee pain.
Along with treatment from a health practitioner, there are exercises that you can do at home to help alleviate the discomfort associated with Sciatica. Here are our top three Sciatica exercises to help get you reduce pain and get you moving again.
The Glutes (Gluteus Maximus, Medius and Minimus) are one of the largest and most important muscle groups in the entire body. Our latest blog post focuses on three banded glute exercises that will help to prevent lower body injury and improve athletic performance.
Back pain is a common complaint expressed by a variety of patients our Kinesiologists treat at COAST. Whether you are recovering from surgery, injured from a car accident, or have back issues related to a lifetime of desk work, performing these three exercises in an active rehab program can help relieve pain by strengthening your back and core.
Many athletes spend their time strength training or honing their technical skills related to their sport. All too often, the importance of mobility when it comes to performance is overlooked. Proper mobility can help improve performance and reduce the risk of injury.
Here are 5 mobility exercises to help you perform at your peak:
90/90 Hip Stretch
This is a great stretch for increasing hip mobility. From a seated position, place the front leg in a 90 degree angle and the same with the back leg. Position your hands on either side of your front leg and then slowly bend forward towards your knee. For some, the range of motion may be very small. Stay within your comfort zone and do not force anything.
Hip Flexor Stretch
Take a kneeling position with your back knee on the ground and your front knee bent in front of you at a 90 degree angle. With a straight back, place your hands on your front knee and lean forward. To get the most out of this stretch, make sure you activate the glut muscle of the back leg. You should feel a deep stretch in the hip flexor of your back leg.
Figure 4 Stretch
For individuals with knee issues, this is a knee friendly hip stretch. Lay on your back and position your legs in a table top position. Place one foot across the thigh of the other leg. Pull the other leg towards your chest by wrapping your hands around the back of the leg. Hold for 30 - 60 seconds and then switch to the other leg.
Ankle Rocks
This stretch may be very easy for some and almost impossible for others, but everyone can benefit from it. Take a kneeling position with your back knee on the ground and your front knee at a 90 degree angle. With your front foot firmly planted on the ground, slowly rock forward while keeping your heel on the ground. Range of motion will significantly vary from person to person, so work within your limit.
Cat/Cow
Many people are familiar with the Cat/Cow stretch from yoga. This is a very accessible stretch that can benefit everyone. Begin in a table top position with your shoulders in line with your wrists and hips in line with your knees. From a neutral spine position, round your spine towards the ceiling like a cat. Then, arch your back, lifting your head and tailbone upwards. Cycle through this fluid motion 10-15 times.
The glutes are one of the largest and most important muscle groups in the entire body. They are the primary stabilizers and activists of the hip joint, and the powerhouse muscle of the lower body. Having strong glutes isn’t just for looks. They play a crucial role in one’s posture, performance, injury prevention and everyday functioning.
Athletic Therapists specialize in injury assessment, rehabilitation and full return to activity. They combine manual therapy with other treatment techniques such as exercise and movement-based rehab and traditional therapies such as ultrasound and muscle stimulation.
Runners are known for being notoriously tight and lacking flexibility and a lot of injuries in running are actually caused by a muscle(s) not functioning as it should. Chiropractic adjustments can help increase joint mobility, increase muscle function and allow you to restore proper alignment to increase overall function.
Coast Performance Rehab is proud to be one of the few clinics in Canada to offer the use of an AlterG® treadmill to its clients. The AlterG® uses exclusive, NASA-patented Differential Air Pressure to create a powerful rehabilitation tool.
Coast Performance Rehab is excited to offer two revolutionary group training classes that focus on functional reconditioning - Coast Mobility and Coast Durability!