The last three months have been an interesting time, forcing me to draw on all of my effort to remain patient. Something interesting happens when I get injured; I become the most impatient and nonsensical person I know. All of the clinical reasoning I worked so hard to develop as a physiotherapist goes out the window and I can no longer rationalize myself out of a box. Mole hills become unsurmountable mountains. 

For the first 8 weeks of rehab when ever I bent my knee past 90deg a loud clunk was audible as my IT band flicked over the head of the screw, this created a road block, drastically limiting my activity level. Finally as the scar remodelled the amount of clunking substantially reduced, I could now sit down in a chair using both legs!!! With the decrease in the clunk doors began to open. No longer was I confined to the arm bike, I could now tolerate 15 min on the elliptical and about 5 min on the bike. This was an amazing breakthrough for me...I could move!

Anyone that knows me, knows I don't sit still very well. My mood is directly related to my activity level. When I sit around grumpy Jenna makes her debut, after an endorphin rich workout I am as happy as can be. As the weeks passed my knee continued to progress. Workouts now consist of 60 min on the elliptical and 15 min on the bike, deadlifts (the only hamstring exercise that doesn't create the sharp pain), 90deg squats, mini single leg squats, mini lunges onto a bosu, and other balance work. I now actually begin to sweat while working out!!!

After chatting with a friend about my frustration with my lack of activity he convinced me to take up white water kayaking (a huge improvement over the arm bike at the gym!). Kayaking has proved to be vital through all of this. I've formed new friendships and strengthened others. It has given me an outlet for my energy and frustration. My advice for anyone going through an injury is try to be creative and find something that you can invest your energy into. We aren't meant to sit still inside. Get outside and see what there is to be seen.

With a new focus for my energy I've been able to keep a level head with regards to my knee. Each day is a new day and I do what I can. Egos and expectations are set to the side and I patiently wait for my knee to heal. In nine more months the screw will be removed and hopefully I'll be able to get back to my regular activity...but I think I might stick with white water kayaking.

The aim of foam rolling is to increase flexibility. It achieves this by targeting the tough connective tissue called fascia. Fascia surrounds all muscles, bones, organs, and other structures of the body. This means a connection exists between every muscle and the one next to it.  By rolling, range of motion is increased without decreasing ones strength; a by-product of stretching. Foam rolling also helps decrease the aches and pains (delayed onset of muscle soreness) caused by an intense workout. However, increased performance is a common myth. At this point there is no research to support this. For athletes requiring a large range of motion, foam rolling is useful as a pre-workout mobility drill. 

To increase your flexibility roll 2x1 min over the desired area with 30sec rest. Repeat 3x/week. Have more questions? Contact your physiotherapist for answers. 

Ponytail out, hair net on, and IV in I walked into a cold, tiny room…the operating room at the Banff Mineral Springs Hospital. Instructed to sit on the edge of the table I shook in fear with no familiar face in front of me. I had given consent for my 6th knee surgery. 

People gave condolences "you should be a pro at this by now" or "you'll be fine, you know exactly what to expect." To me, these statements had no depth. 

The doctor’s goal was to revise my old ACL reconstruction from 2001 and reinforce the back corner of my knee (posterolateral reconstruction). This should be my last!

2 hours after walking into that cold room I was aware of what was around me. Brain foggy with medication and still unable to move my legs, I saw a face I recognized, my mom.  She flew into town to look after me; an act that proved to be vital over the next week. 

I expected to only miss three weeks of work. Now as I sit here, 6 weeks post op, I'm just returning to work. The surgery was more aggressive than I anticipated; I required crutches for three weeks and a single crutch for two more. Unable to drive, I relied on friends to take me to appointments and get groceries. They, in combination with my mom, were invaluable. I can't thank them enough! 

My range of motion was stubborn at first, but goals were met. Swelling was an issue, requiring me to rest more and keep my leg elevated (words of advice…if taking a nap in a sun basked hammock, take your knee brace off!). Currently, the incision continues to heal leaving a thin red line on the side of my knee.

Some days I struggle to complete my rehab, lacking the motivation to get started. Seeking motivation from others, I find myself at the Talisman Center. Energy is burned off in the pool or on the arm bike, instead of the mountains. Everyday I try to do something, just to get my body moving. If I sit, it becomes unbearable. I need to try.

My range of motion continues to improve, but I have a slight complication. Every time I bend my knee my IT band is clicks over the new hardware. This leaves my activity level in question...will I be able to bike? Run? Hike? Right now I don't have an answer to these questions. I may have to go back in to have the hardware removed. Time will tell...but in the meantime things continue to improve each day. Maybe I'll take up sledge hockey???  And if all else fails...I'll be one hell of an arm cyclist!!

Walking meetings are a great idea to get your butt out of your desk chair!

Nilofer Merchant suggests a small idea that just might have a big impact on your life and health: Next time you have a one-on-one meeting, make it into a "walking meeting" — and let ideas flow while you walk and talk.

The achilles tendon is the tendon for the calf muscles, the soleus and gastrocnemius, attaching onto the heel bone.  It is commonly inflamed in runners and athletes who increase their training load too quickly, resulting in achilles tendonitis. The new inflammation causes micro-tears in the tendon. Without rest from your sport, the tendon will start to break down, become more painful, and thicken. This is called achilles tendinosis

The healing time for Achilles tendonitis is shorter, taking several days to 6 weeks. For tendinosis, the expected healing time is more variable, taking upwards of 6 months to heal.

If you notice swelling, redness, or warmth through your achilles it is important to act right away to prevent a tendinosis. Perform hot/cold contrast, rest, and start gentle stretching exercises. If it persists don’t wait to call you physiotherapist. The longer you wait, the longer the healing time.

Ice and snow outside? Treadmills offer a convenient way to get your workouts in even when it’s dark and snowy.

Running on a treadmill is not the exact same as running outside; the belt moves under you and keeps moving even when you get tired. That being said it is better than sitting on the couch.  Here are some tips to make the most of your time on the treadmill.

Fartlek. No, this isn’t a putrid smell that escapes from your body. Vary your speed.  Running the same pace day in and day out is boring for your mind and body. Change things up throughout the week to keep your body guessing.

Mix it up. The ground is never completely flat. Neither should a treadmill. Every couple of minutes change the elevation to modify the impact on your body. Choose a range between 0.5 up to 2.5.

Spring time. If you’ve done the majority of your runs on a treadmill, gradually integrate outdoor running into your routine. Transitioning too quickly leads to injury. Outside, your calf muscles have to work harder to propel you forward; so do the smaller stabilizer muscles. A gradual progression allows the body to adapt

Technique. Use this time to work on improving your technique. Shorten your stride, increase your cadence, and decrease the amount of noise your feet make.

 
Have more questions? Don’t hesitate to ask. Enjoy your run!

The white stuff has finally arrived and I know everyone is chomping at the bit to get on the hill.  Strong legs are probably what come to mind when you think of skiing, but the body’s strength and endurance comes from its core. I don’t mean the six-pack; the core incorporates the hips, back, and the abdominals. A strong core will help you keep upright on your skis.

Professional skiers are known for having nice butts. In order to ski hard and handle rough terrain skiers need a strong posterior chain. This includes glutes, hamstrings, and lower back muscles.

A great exercise that includes the core and posterior chain is a lunge with the front foot on a bosu ball. Try this exercise to challenge yourself and get your body ready to hit the hills.

Want to charge this winter? Have a program developed to target your weaknesses. 

You’re slouching right now aren’t you? Don’t worry; we all do it…including me!


If you have had an office job you know how tough it can be to avoid the pull of gravity and the pitfalls of slouching.  However, there is hope! There are plenty of little tricks to help in your fight.  

1. Look straight ahead
Set up your workstation so that when you are looking straight ahead your eyes meet the centre of your screen. This will also help keep your ears inline with you shoulders, reducing the strain on your neck

Cooling an area of the body after an injury, also called cryotherapy, helps cut the amount of swelling by reducing blood flow.  A crucial point in cryotherapy is the duration of cooling. Ice initially causes your blood vessels to contract, for a period between 10-15 minutes, followed by a phase where the blood vessels expand. After 5 more minutes the blood vessels contract again. For this reason, the recommendation is to leave ice on for 20 minutes. Wait 10 minutes before applying cold to the tissues again.  

Total treatment time depends on the extent of the injury. In the case of a muscle injury, warming up after cooling is recommended to restore normal function of the muscle. 

In any case cryotherapy is most effective in the first 24 hours after the injury. After 24hrs it is better to switch to hot/cold contrast. Start with 5 minutes of cold, then 5 minutes of hot. Repeat this pattern until 30 minutes has passed. Switching between hot and cold causes the blood vessels to contract and then expand, acting like a pump, flushing out any remaining swelling. 

If you have an injury or more questions about ice don't hesitate to ask. We'll help you get back on the Right Trac.

The body is a biological system and adaptable; it is designed to adjust to the various stresses we place upon it. The trick is how quickly we apply the stress.

An often-overlooked stressor is our shoes. When we change our footwear, even switching from old to new of the exact same shoe, we change the forces acting on the foot. Overuse injuries can develop by rushing a transition. A safe transition needs time. To ensure you stay injury free follow this plan whenever changing your footwear.

Run 1: run 1 minute in your new shoes; complete the rest of your run in your old shoes

Run 2: run 2 minutes in your new shoes, complete your run in your old shoes, etc...

Continue adding 1 minute per run until you reach 15 minutes in your new shoes.

Speak to your physiotherapist if red flags such as increased discomfort or abnormal stiffness the next morning are experienced. These are signs that a personalized plan is needed.