Are you an athlete looking to improve your performance? A weekend warrior looking to get motivated? Ottawa Osteopathy & Sports Therapy provides articles for injury prevention and improved performance, and expert tips to help maintain your active lifestyle!

In this edition:

5 Check points for injury-free running

Osteopathy demystified

Take the core stability challenge

Announcing the Tuesday Night Running Group

Want a running buddy?
Come out and run with us!

Announcing the start of Ottawa Osteopathy & Sports Therapy's Tuesday Night Running Group.

This group is for fun, for exercise and for free!

Tuesday nights at 6:00pm

How long? 30-45 minutes

Why? Because runners live longer, feel better and smile more

With who? Shauna Ironside and Richard Gregory

Where? 2197 Riverside Drive (our clinic)

We'll start each run from outside the main entrance of the building facing the river. Routes will vary from week to week.

Here's a link to our location.

Come out and meet other runners, get some fresh air into your lungs and run with us.

The first run is Tuesday August 9th.

Feel free to
email us and let us know you're coming or just drop by on Tuesday.

Summer 2011

Think you're ready to run? Here are our 5 check points to staying healthy.

Run strong! With a little help, you can avoid the pitfalls of running injuries that happen to over 80% of runners. The upcoming Army Run is a great way to stay in shape, meet other runners and support our troops. Here are 5 critical guidelines to prevent injury and run pain free:

1) Pace yourself. Create a running schedule that includes running at least 3 times per week. Increase your distance and speed gradually following the golden rule of progressing no more than 10% per week. Trying to do too much too fast will get you injured more often than not. The body will adapt to training stress so long as that stress is tolerable for the body. The smallest and most gradual increases will give the most consistent gains in endurance and speed.

2) Train to run. Let's face it, not everyone is in perfect shape to run. With a few strength training exercises, you can prepare your body to run strong and run pain-free. Simple exercises like wall squats, step ups and core stability exercises like planks can go a long way to getting you ready. No time to do exercises? Break them up and spread them out over the week.

3) Know your weaknesses. Make sure you know where you're weak and where you're strong. Often, a couple of small, very specific changes to your exercise routine can often make the difference between limping across the finish line and smiling as you pump your fist in the air! Check out the British Journal of Sports Medicine article on correcting hip strength and biomechanics here.

4) Match the shoe to the foot. Shoes should be matched to your foot and not the reverse. Higher arched feet that are stiff may need a softer shoe while flat feet that are more mobile usually function better in a slightly more supportive shoe. Not sure if you have a high or low arch? Come in and show us your feet, shoes, orthotics if you have them and we'll help you make the right decisions based on your body and your running goals.

5) Pain does not mean progress. Pain is the most reliable sign of problems in our body. If you have pain, make sure you know why this pain is happening. A running performance assessment can identify the cause of your pain and get you back on your feet as fast as possible.

Running Performance Assessments Available
Our running specialists can identify muscle imbalances, shoe foot mis-matches, perform otrhopedic tests and address the specific causes of your problem. We will provide detailed exercises, running injury prevention educational handouts and treat the soft tissue restrictions to get you back in action in the shortest time possible.

Shauna Ironside, Certified Athletic Therapist, Running Specialist and Functional Movement Screen provider is available by appointment. Still have questions? Just call us at (613) 521-3222.

What is an osteopathic manual practitioner?

Osteopathy demystified:

Maybe you heard about osteopathy from your family physician, sports medicine doctor or even a friend, but they couldn't quite describe what an osteopathic manual practitioner is or what their professional training involves.

Here are the quick stats:


Pre-requisites required (B.Sc. in Athletic Therapy, Physical Therapy, Chiropractic or equivalent pre-requisite courses).

5 years of part-time course work followed by a research component (similar to a master's thesis).


Provincially controlled and governed by the Ontario Association of Osteopathic Manual Practitioners which mandates regular continuing education. Must have graduated from an educational program meeting strict minimum standards.

Click here for conditions they treat and more info from our website.

Do you pass the core stability test?

3 telling tests that could predict injury risk:

Increasing core stability can reduce the incidence of preventable injuries. Here are three quick tests to see where your core stability lies. See where you stack up.

Can you hold for 30 seconds easily on both sides?

Can you tap your opposite shoulder easily without tipping over?

Can you lift each leg without letting your hip drop on the same side?

If you felt shaky, weak or couldn't hold these positions... you get an E for effort but an F on the test. Complete functional testing for imbalances in flexibility, strength and stability can go a long way to a enjoying sports and exercise injury free. We can help you reduce your risk.
Click here to learn more.

Have your say!

This newsletter is for you. Let us know what you want to read about! 

We're a naturally curious bunch here at the clinic and we regularly sift through the scientific journals searching for the answers so you don't have to.

If you have questions, or if there's a sports-medicine related topic you'd like to hear more about, send us an email or call us.

In the upcoming newsletter, we'll feature your question with an answer from one of our specialists, or we'll highlight the topic of your choice.

Should I start barefoot running?

To stretch or not to stretch?

Creams, potions and lotions... what works and what doesn't?

What can be done for pelvic pain?

We believe strongly in the sharing of knowledge. Chances are, someone else has the same question as you, so go ahead and ask away!

Click here to email us your thoughts.
Ottawa Osteopathy & Sports Therapy offers:
- Osteopathy
- Athletic Therapy
- Physiotherapy
- Massage Therapy
- Strength & Conditioning
- Running Performance Assessments

Email us at

Visit our website at

Call the clinic at (613) 521-3222
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