How to Get in Shape After The Holidays to Ease Added Weight and Discomfort on Joints

We all know that the holidays present the perfect opportunity to take a break from your regular fitness and diet routine to indulge in all those delicious holiday treats. But relaxing with friends, enjoying big family dinners, and attending indulgent holiday parties can all add up. Don’t let added weight from holiday extravagance cause discomfort on joints. Use this easy to follow advice on how to get in shape after the holidays, and bring your body back up to speed.

One of the best ways to get back into the groove after the decadent holiday season is to develop a diet and exercise plan that works for you. If you were fairly (or very) regimented before the holiday season began, you may find it easy to return to that which worked best for you. But if you are having trouble kick-starting that diet and exercise plan, it may be time to let someone help.

Working with a registered dietician, one with experience creating unique yet effective diet and exercise plans and weight management, will not only help get you in shape after the holidays, but also help ease discomfort on joints.

Want to know how to get in shape after the holidays? And what types of guidance a nutritionist or dietician can provide?

-          Nutrition counselling – this is a great service for those without a plan in place but wanting to get things going (especially those who really want this year’s New Year’s resolution to stick).

-          Weight management – not only will this help you drop those unwanted pounds, but it will also help you get in better shape, and ease discomfort on joints.

-          Craving change workshops - this will help you recognize cravings and allow you to understand how certain foods impact your diet and how to eliminate them from it.

Another important way to get in shape after the holidays is to develop an exercise plan that is easy to follow and works with your lifestyle. This does not have to include going to the gym, running every day, or working out for an hour each morning. Being realistic is the only way to meet your fitness and weight management goals, ultimately helping you get in shape after the holidays and easing joint discomfort.

By working with a certified fitness trainer, you will be able to create a fitness plan that meets your needs while still remaining reasonable. Let’s be honest - trying to do too much often means getting nothing done at all. A certified trainer will be able to set out exercises that best suit your goals, allowing you to workout at your own pace, either in a gym or the comfort of your own living room.

So, to get in shape after the holidays and to ease discomfort on joints, maintaining a healthy weight and sticking to a smart fitness plan is a solid method.

For more information about how to get in shape after the holidays, how to ease discomfort on joints, or to speak to a registered dietician or fitness trainer, contact Athletic Edge Sports Medicine by calling 416 800 0800, or visit www.aesm.ca.

Docs on Ice Charity Hockey Tournament - Hockey Safety Tips for Mature Adults Who Play Hockey and Want to Avoid Hockey Injuries Like ACL Tears

From April 18^th to the 20^th, Stratford and St. Marys will host the 31^st annual Docs on Ice Charity Hockey Tournament in support of the Ontario Lung Association. This 3 day tournament will feature several games involving practicing MDs, retired MDs, Residents, and medical students. All funds raised will go to the Lung Association to be used to develop resources for children with asthma.

With the Docs on Ice tournament in mind, we felt like it would be a great opportunity to give out some hockey safety tips for those of you out there that like to take to the ice. These hockey safety tips will help you avoid hockey injuries, such as ACL tears.

We all know that hockey, whether it is contact or not, can wreak havoc on the body if you are not careful. We also know that many of these can be avoided if we employ some hockey safety tips when we train and play.

Some of the most common hockey injuries players suffer from are concussions, shoulder, hip and back injuries, and ligament tears, such as ACL tears. So how can you avoid hockey injuries such as these?

Hockey Safety Tips:

-          Make sure that you are stretching before each game, and maintaining a good fitness routine. If your body is not in good shape, stepping out on the ice on unworked muscles is only asking for trouble. Making sure that you are limber, not stiff, and ready, is crucial.

-          Attend a sports medicine clinic to have a preseason assessment done by an experienced sports medicine specialist.

-          Make sure that your equipment is in good condition. Even if you do not play on a regular basis, or if you are on a casual house league that plays for fun, it is essential to make sure that proper padding and well-fitting skates is always in use. Avoiding hockey injuries is often impossible if your skates are too loose or your padding too old.

So what if, even after you have used these hockey safety tips, you could not avoid hockey injuries, such as ACL tears? It is very important not to ignore the pain, but rather to seek medical assistance. Your best bet it to go to a sports medicine clinic to be treated by those with the experience and knowledge to treat sports injuries.

Whether you play hockey on a regular basis or just the odd pick-up game amongst friends, it is important to try and avoid hockey injuries that can keep you from the things that you enjoy. If you sustain a hockey injury, it is imperative that you do not ignore the injury and instead seek out a medical consultation to assist in your recovery and get you back on the ice.

For more information on hockey safety tips, to avoid hockey injuries or how to treat them if they do occur, please contact Athletic Edge Sports Medicine by calling 416 800 0800 or visit www.aesm.ca

Sports Medicine Specialists Give You Tips For Dealing With Sprains and Strains During the 2013 Nordic Ski Season

Just because it may be cold and snowy out, doesn’t mean that your opportunities for winter fitness are limited. There are a number of activities out there that allow you to keep active over the winter season. Cross-country skiing, or Nordic skiing, is a great way to stay fit during the long winter months. Winter is in full swing and most trails are open and fully operational. If you haven’t been out yet, stop waiting and take advantage of the benefits available through this fun and enjoyable winter sport.                                                                                                                                    

As exciting as Nordic skiing is, and as great an opportunity as it can be to help you keep active over the winter, it is important to remember that, as with all sports, there is always a risk of injury. Some believe it to be a relatively low impact sport, but it does require technique and training – you can’t just buy a pair of skis and become a pro overnight. The most common injuries associated with Nordic skiing, sprains and strains, can leave you with very few options if you are intent on remaining active, so let the sports medicine specialists give you tips for dealing with those strains and sprains before you head out on the terrain.

Also important, especially before you head out on those Nordic Ski trails, is making sure that your body is in the right physical shape to participate. Visiting a registered sports medicine specialist will help you determine the best route to get you ready for those long days out on your skis, helping to ensure your safety and to avoid those unwanted and inconvenient injuries that all too often accompany Nordic skiing.

If you are already suffering from a strain or sprain that you are afraid will keep you from the trails, or if you find yourself with an ache as a result of your cross country skiing, don’t fret. Working with a sports medicine specialist will allow you to make the most from their training and experience and get you back out there in no time.

Whether you are an experienced Nordic skier, or if you have just started, taking advantage of the benefits offered by Nordic skiing over the winter is a great idea, and working with a sports medicine specialist can keep you on the trails enjoying the sport. Avoiding the strains and sprains that can come with Nordic skiing, or dealing with them if they do occur, doesn’t have to keep you from the trails. By keeping fit and active always, and visiting those experienced sports medicine specialists will help you keep your body in peak physical shape.

To speak with a sports medicine specialist about how to deal with Nordic skiing strains and sprains, please contact Athletic Edge Sports Medicine by calling 416 800 0800, or visit www.aesm.ca.

Toronto Women's Hockey Has Become Very Popular - Here are Some Tips For Players Who Want To Avoid A Knee Ligament Injury

Toronto women’s hockey has grown in popularity over the last decade. With the rise of such stars as Tessa Bonhomme and Cassie Campbell, women across the province have taken to the ice to show that they have just as much spirit and drive as their male counterparts. With back-to-back gold medals at the Olympics, women’s hockey has risen to new heights, and with the rise of Toronto women’s hockey, so too have the incidences of knee ligament injury.

Although a knee ligament injury is a common injury for athletes in all kinds of sports, it's increasingly common for Toronto women’s hockey players. But just what is a knee ligament injury? A knee ligament injury is a tear of ligaments in your knee, the ones that connect your thighbone to your lower leg bones, and that are vital to movement.  

There are several different ligaments that can be torn in a knee ligament injury: the posterior cruciate ligament, the anterior cruciate ligament, the lateral collateral ligament, and the medial collateral ligament. It is possible to injure one or more of these ligaments at the same time, and thus, it's incredibly important to try and avoid injuries of this kind.

A knee ligament injury is considered a ‘sprain,’ and is graded on a scale of 1 to 3. A grade 1 sprain is the least severe, when a ligament is stretched slightly, but not torn.  A grade 2 sprain is when the ligament is stretched to the point that it becomes loose (often called a partial tear). The grade 3 sprain, which is the most severe, is when the ligament is completely torn, thus rendering the knee unstable.

Multiple knee ligament injuries can have devastating long-term effects, impacting blood flow to the leg, impacting the nerves, and in rare cases even leading to amputation. Since a knee ligament injury is so common, even when playing Toronto women’s hockey, avoiding one is crucial - as is seeking proper treatment from a sports injury clinic if you have suffered a knee ligament injury.

So ladies, how can you avoid a knee ligament injury when playing Toronto women’s hockey? Here are a few tips:

-          Consistent and appropriate training and conditioning year round, not just during hockey season, will keep your knee in good shape.

-          Pivoting, crouching and bending at the knee helps to keep your ligaments in use and helps to reduce stress on them.

-          Strengthening your hamstring and quadriceps muscles will work to strengthen the entire leg, the knee included.

-          Developing an exercise routine that works to increase balance and strength to your core muscles helps keep your knees flexible and your ligaments stable.

Treating a knee ligament injury can be a pain, so avoiding one is a good idea. For more information about how to avoid a knee ligament injury while playing Toronto women’s hockey (or any sport), contact Athletic Edge Sports Medicine by calling 416 800 0800, or visit www.aesm.ca.

2013 Bridgestone NHL Winter Classic Cancelled - Will Your Own Year Be Hockey Concussion Free?

The annual Bridgestone NHL Winter Classic may have been cancelled for this year, leaving many hockey fans further disappointed with this season’s showing, but that doesn’t meant that you can enjoy your own hockey season any less. Getting out there on the ice is a great way to exercise over the winter months. But will this year’s season be hockey concussion free? How can you ensure your own game keeps you hockey concussion free? 

Any hockey player or fan knows that hockey concussions are all too common, keeping players off the ice at regular intervals. A hockey concussion can be a damaging injury that can decrease an individual’s ability to do the things they normally enjoy on a regular basis, particularly participate in sports, and so if a concussion occurs it is incredibly important to seek out proper concussion management and concussion treatment.  

Those hockey players who normally participate in the NHL Winter Classic have a team on hand of highly  concussion. You, however, may not be in the same position. So what can you do to deal with a hockey concussion?  

One of the hardest parts about treating a hockey concussion is actually diagnosing it. Too many athletes suffer concussions while playing sports but brush them off as something else without seeking proper treatment. Whether your hockey concussion is mild or severe – or even if you are unsure if you have a concussion or not – it is first crucial to seek out medical advice.

A good sports injury clinic will employ a variety of tests, including:

-          A BESS test - a standardized balance test, which has been shown to correlate well with cognitive recovery after concussion

-          An IMPACT test - a computer-based cognitive test, which examines such things as memory and cognitive functioning (processing speed and reaction time).

Together these tests work to diagnose the severity of the concussion, determine the proper treatment plan, and assess and estimate recovery times.

After diagnosing a hockey concussion (or any other sports related concussion), the right sports medicine specialist will develop a plan for recovery, allowing you to return to work and play as quickly as possible while still avoiding the costly long-term effects that often accompany an untreated hockey concussion.

If you are a fan that also likes to play hockey, try to maintain the same level of injury prevention and treatment as the pro’s. If you suffer a hockey concussion, do not ignore it – this can lead to devastating future injuries, which can ultimately keep you from the rink permanently. Treat a hockey concussion seriously and seek treatment immediately.

One of Athletic Edge Sports Medicine’s own doctors, Dr. Grant Lum, MD, CCFP, Dip Sport Med, is a consultant for the NHL Players’ Association, and consistently works with sports injury specialists within the NHL. For more information about hockey concussion diagnosis and treatment, please contact Athletic Edge Sports Medicine by calling 416 800 0800, or visit www.aesm.ca.

How To Eat Healthy During Winterlicious 2013 in Toronto

With the New Year just around the corner, foodies in Toronto are getting excited about the prospect of Winterlicious 2013 taking place January 25^th to February 7^th. The 11^th annual Winterlicious, whose inaugural predecessor included only 35 restaurants, is set to rival last year’s participation of over 175. This appetizing festival allows you to savour foods from a plethora of menus, at price points set to fit the average budget. But wait – it is important not to let this overwhelming expanse of choice and variety kill your healthy eating routine. Follow these tips on how to eat healthy during Toronto’s Winterlicious 2013. 

Winterlicious How to Eat Healthy Tip #1: Don’t overindulge. Just because all of these restaurants are promising a fantastic meal at a great price does not mean that you should try and fit in as many as you can in the few short weeks that Winterlicious 2013 in Toronto is on. Rather than spoiling yourself by eating out every night of the week, which we all know will only lead to packed on poundage, treat yourself by picking 2 or 3 of those restaurants that really stick out, or those ones that you have been dying to try but are just too expensive for a casual Friday night out. Limit yourself to these few and your Winterlicious 2013 dining shouldn’t get out of hand.

Winterlicious How to Eat Healthy Tip #2: Don’t get faked. Beware of those meals that pretend to be healthy. Winterlicious 2013 claims to offer the best of the best from the best – but they make no claims about being the healthiest. A good way to avoid those faker meals, like salads that pretend to be health conscious while being loaded with cheeses, sauces, and a variety of other not so healthy toppings can be deceiving. Avoid those healthier meats, such as a baked chicken breast, smothered in rich sauces that pile on the calories. Keep a watchful eye on those pesky little menu offerings that may be much worse for your waistline.

Winterlicious How to Eat Healthy Tip #3: Beware of that dreaded 3^rd course. Yes, most of the restaurants included in the Winterlicious 2013 roster offer a 3-course meal – the third course almost always being dessert. Although this may seem super tempting, if you are full, do not overeat. If, when your main meal is done, you have to pop the top button on your pants, dessert is probably not the best idea. However, if you feel like dessert is just going to be that cherry on top of the sundae, choose something that is tasty yet still heart and body healthy. For example, a bowl of deep fried ice cream, though tempting, is probably not as healthy as a fruit-topped sorbet…

Winterlicious How to Eat Healthy Tip #4: Don’t go it alone. Speak with a registered dietician, one with experience helping people get in, and stay in, good physical health. Those fad diets that never work just waste time, and so getting nutrition counselling that fits your lifestyle is very important. A registered dietician can work with you to develop a smart eating plan, unique to you, to help you get healthy and stay healthy.

For more tips about how to eat healthy during Winterlicious 2013 in Toronto, or all throughout the year, please contact Athletic Edge Sports Medicine to speak to our registered dietician, Stephanie Senior, by calling 416 800 0800, or visit www.aesm.ca.

Figure Skating at Central Toronto Skating Club - A Great Opportunity For Winter Fitness

With winter just around the corner, it is sometimes easy to forget about the importance of keeping fit over the winter months in exchange for curling up beside the toasty warm fire with a cup of hot chocolate and a good book. However, this doesn’t have to (and really shouldn’t) be the case, as figure skating represents a great opportunity for winter fitness that is both fun and great exercise for you. Figure skating at places such as the Central Toronto Skating Club offers you the chance to keep fit even when it is snowy and cold. 

Figure skating is a great way to enjoy time both indoors and outdoors during the long winter season.  Spending time with friends and family while still getting some exercise means you can still keep in shape during the winter months. Getting to the local rink, skating club, or even out on the pond represents the perfect chance to exercise.

So how can you make the most of your winter fitness by figure skating? By making sure that your body is in good shape and that you are prepared.  Stretching before heading out onto the ice is always a smart idea, and can help you stay limber and flexible and avoid figure skating injuries.

Making sure that your skates fit well is also important when taking part in this type of winter fitness. Skates, like any sporting equipment, are built to fit a certain way in order to provide the best protection, so ensuring that your skates fit you properly can help keep many injuries at bay, including ankle or foot injuries due to improper support.

Sometimes, even though to many figure skating may seem like a low impact sport, injuries do occur, and it is important to deal with them as soon as they occur. There are several different injuries that can occur when figure skating. Some of the most common include stress fractures, often to the foot or spine, shin splints, or even head injuries, such as a concussion.

So what should you do if you sustain an injury while figure skating? Ignoring what may seem like a small ache or pain can ultimately lead to even bigger problems, so attending to that injury effectively can save you a lot of hassle. Going to a sports injury clinic and working with an experienced sports injury specialist is a surefire way to get your body back to normal if you have sustained a figure skating injury.

If you are suffering from a sports injury or to learn more about preventative measures, please contact Athletic Edge Sports Medicine by calling 416 800 0800, or visit www.aesm.ca