Improve Your Performance this Spring
Whatever activity you are into, we are excited to offer you personalized performance programs to help you!
Check out some of our performance based programs below ⬇️
Spring Back into Movement with Foundation Physiotherapy and Wellness
As we head toward summer, the longer days and warmer weather make it easier to get outside and get moving again! Throughout our community, golf courses and tennis courts are filling up, and running shoes and bikes are coming out of storage.
At Foundation Physiotherapy and Wellness, we love seeing people become more physically active. But we also know that there’s a catch.
Every spring, our team sees a rise in injuries from people doing too much, too soon. After a more sedentary winter, their bodies simply aren’t ready for the sudden jump in movement.
There is good news, though: a few simple strategies can help you safely ease back into your favourite spring activities.
Why Injuries Spike in the Spring
Many people experience mild deconditioning during winter, meaning their muscles, tendons, and ligaments become less tolerant of load. When the warm weather hits, and they increase their activity too quickly, those tissues can’t keep up. As a result, they find themselves with minor sports injuries like:
- Tendinitis
- Muscle strains
- Joint irritation or swelling
It can feel frustrating, but a simple principle helps reduce risk: Slowly ramp up the intensity or duration of your activities so your body can adapt.
Smart Strategies for Popular Spring Activities
Golf
Many people think of golf as a low-impact activity, but it can place significant rotational stress on the spine, hips, and shoulders. This can lead to lower back pain, golfer’s elbow, and shoulder strain.
Try These Tips
- Start with shorter sessions. Avoid playing 18 holes right away.
- Warm up with trunk rotations and hip mobility drills
- Focus on swing mechanics instead of power early on
- Add light strength work for the core and hips
Running
Running increases load through the lower body with each step, which can lead to issues like shin splints, runner’s knee, or Achilles tendon irritation.
Try These Tips
- Follow a run-walk progression if returning after time off
- Increase weekly mileage by no more than 10%
- Prioritize proper footwear
- Include strength work for calves, glutes, and hips
Cycling
Cycling is lower impact, but repetitive motion can lead to overuse injuries such as knee pain, neck and shoulder tension, and lower back stiffness.
Try These Tips
- Ensure proper bike fit
- Gradually increase distance and intensity
- Break up long rides with posture changes
- Add mobility work for the hips and upper back
Tennis
Tennis involves quick direction changes, sprinting, and repetitive arm use. Watch out for overuse injuries like tennis elbow or calf strains as well as sudden injuries like ankle sprains, which often occur when the ligaments are weak.
Try These Tips
- Start with shorter matches or practice sessions
- Warm up with dynamic movements, such as light jogging
- Build strength in the forearms, shoulders, and lower legs
- Work on footwork to improve control and reduce strain
Discover Guided Strategies with Our Team
You also don’t have to return to spring activities on your own. The multidisciplinary team at Foundation Physiotherapy and Wellness can help prepare you for the busy warmer months with a structured, comprehensive approach. Whether you want to address lingering pain or be proactive about your health, our team will work with you to build a plan that supports long-term function.
We’ll start with a comprehensive movement analysis to identify deficits in mobility, strength, and control. We focus on identifying contributing factors, not just symptoms, and will evaluate sport-specific demands as well.
From there, we offer several approaches to address these concerns directly:
- Massage therapy can help reduce current pain and improve overall movement.
- Chiropractic adjustments can help address misalignments in the body that might cause problems down the line.
- Individualized exercise programs can help you improve strength, mobility, coordination, and control.
- Personalized load management strategies will help you set appropriate training volumes and increases in activity.
- Self-management tips help you better understand your body so you can recognize early signs of overload and maintain your progress outside of the clinic.
Your Best Season Starts With the Right Foundation
Spring is the perfect time to get back to the activities you enjoy. A gradual return, paired with targeted preparation, helps you stay active without setbacks.
To learn more about how Foundation Physiotherapy and Wellness can help you make the most of the warm weather, schedule an appointment today.
Why Choose Foundation?
We are Built by Us. For You
In a crowded healthcare market, it feels like you’re asked to make endless choices: Which clinic? Which provider? Do they have the experience for me?
We make that choice much easier for you.
Choosing Foundation means selecting a physiotherapy brand that is 100% owned and managed by healthcare practitioners. We care about clinical excellence and outcomes, FIRST.
It’s the commitment to our patients above all else.
👉 Evidence-based practice and learning are at the centre of our practices. You can be assured that, regardless of who you see, your practitioner is expertly trained and has years of experience and support guiding them.
👉 Associate tiers of our practitioners mean accessibility options for our clients, rewarding expertise within our team and sustainability of our practices.
👉 We genuinely want our clients to reach their goals and more. Outcomes are not a buzzword for us. It’s a core value.
👉 We are very selective of who we bring on our team. Every year, we turn away applicants to make sure you have the right people looking after you. We don’t just want someone who has the letters behind the name. We are seeking an individual who is willing to learn and committed to excellence.
👉 As physiotherapy leaders in the community, we understand physiotherapy throughout the lifespan. We offer a variety of approaches and care models. We can handle most conditions, so we don’t have to say no to anyone.
👉 We collect feedback from our team and our patients along every step of the way.
At Foundation, we are not just your average ‘physio clinic.’ — we set the bar VERY high for what great physiotherapy should be.
That’s why we call it More than Physio. It’s Built by Us…FOR YOU 💙
Get Fueled.
Book a discovery call today
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Tee Up for a Healthy Golf Season
Spring is here, and with it the anticipation of a brand-new golf season. It’s not just about dusting off your clubs but also about prepping your body for the game. Here are some effective tips to ensure you swing into the new season at your best physical ability.
- Dynamic Warm-Up: Replace traditional static stretching with dynamic warm-ups like leg swings, arm circles, and torso rotations to prepare your muscles and joints for the various movements in golf.
- Balance and Coordination: Golf requires a high level of balance and coordination. Our therapists can give you drills to enhance your stability, which in turn will improve your swing.
- Soft Tissue Work: Use foam rollers or a massage stick to work on your soft tissue. This helps muscle recovery and keeps you loose and limber, reducing the risk of strains or sprains.
By incorporating these cutting-edge tips into your preparation, you’re setting yourself up for a healthier, more enjoyable golf season. May your drives be long and your putts be true!🏌️♀️🏌️♂️⛳
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