How to do your BEST at ANY sport!

If you want to be at the top of your game, there are millions of things you could do. Visualize success, get more sleep, do yoga, use inversion tables, cold thermogenesis, drink BCAA’s, eat ketogenic, do physiotherapy every day…the list is endless. I mean, you could spend the rest of forever researching how to obtain optimal performance, and you’d likely never have time to implement ALL THE THINGS. Lucky for you, there’s one thing, that’ll make sure you’re in top performing mode: hydration.

Yes, yes, you know that water is important, we’re made of it, blah, blah, blah. Oh, but do you really know why, as an athlete it’s important? Like REALLY important? Well, maybe it’s because your VO2 max can decrease up to 11% when you are dehydrated. Less water in you = less blood to circulate oxygen =  less oxygen for muscles = less performance. Dehydrated muscle cells can’t properly metabolize the bits they need to repair themselves. Water is part of the lubrication system that keeps your joints/tissues/nerves/etc. sliding around each other properly, which means dehydration leads to a limited range of motion when tissues get gummed up together. Improper electrolyte balance from dehydration slows down the chemical reactions that keep your body moving, stealing away precious, precious energy. Any of those things sound good to you? No, didn’t think so.

Staying properly hydrated is one of THE easiest ways to make sure your body is running at it’s best. Here’s how:

  • Drink 2-3 liters per day. For serious.
  • Don’t just drink water. Drink pure water when you eat. Add a pinch of salt or some electrolyte powder if you’re drinking sans food. For serious.

You might think ‘electrolytes’ are just a catch phrase to sell sugary sports drinks, but they are essential to keeping you hydrated properly. There’s a balance your body needs to maintain (see electrochemical processes above) and dehydration isn’t the only thing to throw it off. Exhibit B: hypo-hydration, where you slam TONS of water but your body doesn’t absorb it. Ever up your water intake,  have to pee like crazy, but still feel thirsty? You’re not crazy, just not properly hydrating. Add a pinch of salt to your water bottle each time you fill it, and you’re good to go. Or go ahead and grab some non-sugary electrolytes like Nuun tablets – they taste delicious, and research says more flavour means you’re more likely to drink up!

Need some performance help beyond hydration? We can help. Set up an appointment with any of our physiotherapists or nutritionist Ottawa by calling our Orleans, Barrhaven or Westboro office.


Physio for CrossFit? How about CrossFit as Physio.

CrossFit? It’s kind of a big deal. There are over a dozen CrossFit boxes in the NCR (lingo alert: a CrossFit gym is referred to as a “box”). Our most popular post ever was on physiotherapy for CrossFit. Everybody is doing it! You might want to be doing it…but it’s super intimidating for people who aren’t familiar with gym workouts or are trying to get back into working out after an injury.

That’s a muscle-up. Intimidating much?!

Okay, so you’re not as fit as that girl. What does all this have to do with physiotherapy? Well, many of our physiotherapists also do CrossFit, because it’s comprised of strength and conditioning training that focuses on form and function. Important things to people who help you with injuries and want to prevent you from getting injured. So thanks to a pilot program that’s started at the Orleans Clinic, we’re now offering classes as part of our physiotherapy services.

Dubbed “CrossFit light” by one of the program’s first participants, we’re offering small total conditioning workout classes on Monday and Wednesday nights under the direction of Alex Howard, a certified CrossFit coach and CrossFit Games competitor from Physics CrossFit. They aren’t CrossFit classes, but they will help get you set up for tackling CrossFit at your local box!

Wanna train with that dude in the red shorts? Talk to your physio.

Wanna train with that dude in the red shorts? Talk to your physio.

It’s not suitable for all cases, but this program has been set up primarily to help bridge the gap between your physiotherapy treatments in the clinic and getting you active out in the real world. Alex’s job is to teach you how to do weight-bearing movements the right way to prevent re-injury. Each class consists of a warm-up, a couple of lifts, and a conditioning workout that’ll kick your butt. Keeping the classes small means you’re getting the attention and corrections that sometimes aren’t possible in a full-sized class. You’re also getting focused direction from someone who is working directly with your physiotherapist, meaning he knows exactly where your injuries stand.

Want to see if our total conditioning workout classes could be part of your physio regime? You can set up an appointment to discuss it with your physiotherapist by calling our Orleans, Barrhaven or Westboro office. The program is currently only being offered in Orleans, so if you do get the okay, you’ll have to call the Orleans office to book in for a class.

Have you got questions about the classes? Leave them in the comments below!