Riding for Mental Health by Becca Fahey

Tricks and Trends to Keep You Playing

BY HEATHER LEWIS

To this day I reflect on my Anatomy 400 professor, Dr Robert Steadward who showed us in the cadaver lab how each human body is unique. When we relate this to injury prevention with the plethora of sports available to us in the summer, there are endless options but what can be most helpful are some tricks of the trade and trends in sports medicine that could keep us playing longer and/or harder during the warmer seasons. Here are three favourites:

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Stretching

Which stretching is best? Dynamic, active, static, PNF, passive or ballistic? This is a very debatable topic. Rather than getting into the details of each, consider the most familiar and time-honoured: static/passive stretching. As a general rule of thumb, if you want to increase your flexibility you need to do it frequently; aim for 5-7 days a week. Each stretch should be done 2-3 times. Remember, this is to increase flexibility, not all muscle groups will need this frequency – focus on tight ones. To maintain flexibility and keep those gains, you should aim to stretch whole body 2-3 days per week. Keep in mind that it is possible to injure yourself through stretching! No matter if your muscles are “cold or warm,” a safe perceived intensity is in the 4-5/10 range holding for between 30 and 60 seconds. If you reach 45 to 60 seconds and your intensity of stretch has not decreased, you may in fact be stretching too hard. Try a lighter perceived intensity.

Another thing to think about is location of the stretch. For example, if we relate this to the lower body, and you want the best glute (buttock) stretch, you must first figure out where the glute stretch should be felt. Do not spend time stretching the glute if you cannot get past a pinch in the front of your hip or a strong sensation in your groin. Try a different stretch or alter the angle/body position to achieve this. It is not advised to put excessive compression or strain on joints or nerves.

Recovery Tools

How many of the following recovery tools have you tried: foam roller, vibrating foam roller, roller stick, massage ball, hockey ball, lacrosse ball, compression tights, compression sleeves, compression socks, massage gun, air compression boots, electric stim unit, inversion table, ice bath, hot tub, epsom salt bath, biking, swimming, running, walking, stretching, PNF stretching, electrolyte drinks, massage therapy, kinesiology taping, BEMER units…? There are endless options available, some come with crazy price tags. Bottom line is you need to see what you should and can make time for, and what is most effective for your body.

Bracing

Have you been told or do you think that you will get weaker from bracing a joint such as a knee or ankle? Weaker is not really the appropriate word and bracing is not necessarily immobilizing. Muscle loss, atrophy or loss of balance/proprioception are more appropriate terms, and this is still arguable. In general, bracing does not cause atrophy; lack of movement/being sedentary is what causes this. If you are able to exercise and are getting pain relief (during and after) while wearing a brace this is a good thing. Have a sport medicine professional such as a Strength and Conditioning Specialist, Kinesiologist, Athletic Therapist, Physiotherapist etc. prescribe safe and specific exercises for the braced joint and good things can happen. You may even be able to stop using the brace! Sometimes using a simple sleeve type brace can improve “proprioception” and help reduce pain/ override the brain and allow you to move. Other times it takes a custom, rigid brace to support the joint or “unload” the cartilage, meniscus or osteoarthritic compartment of the knee to give you a result. If you knew a brace could help reduce pain, slow joint degeneration or avoid the need for surgery, would you invest?

At the end of the day, if we can have fun, play as hard as we want and not end up with an acute or chronic injury we are winning! Motion is medicine.

Heather Lewis is a Certified Athletic Therapist and has owned/operated Fernie Athletic Therapy and Rehabilitation since 2006. Athletic Therapy is for Athletes and for everyone! She and her colleague Kayla Boger are proud musculoskeletal/orthopedic nerds. Like many, they are always learning and fascinated by the human body.

Riding for Mental Health

BY BECCA FAHEY

Studies show that spending time in nature can improve our mental health and sharpen our cognition. It came to no surprise then that when a local avid biker decided to bike from sunrise to sunset for Summer Solstice in 2020, as the pandemic was in its infancy and we were faced with so many unknowns, he approached the Elk Valley Suicide Task force to partner and raise much needed funds and awareness through what would be called the Solstice Ride for Mental Health.

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That first year, a small group began the day at 5am to ride up Slunt and by the evening, finished with nearly 20 people for the last ride on Swine Flu. Everyone who took part in this event commented on the amazing energy they experienced, and that watching the sunset at the end of the day was a moment that would live with them forever.

The event has evolved to be more inclusive to engage all members of the community to come out and enjoy being active in the outdoors, whatever that looks like to each person. Creating conversations, talking openly about mental health and breaking the stigma all while building awareness and relationships in our beautiful community.

With several routes to choose from, there will be something for everyone. This year’s event will take place on Saturday June 18, and everyone is invited to get involved however that looks like for them. The Task Force will have a Home Base where different stages of the Solstice Ride will begin and end. There will also be a Mental Health Booth set up throughout the day with different resources where people can go to learn, talk and feel supported, as well as music, food trucks, and more. This Summer Solstice, consider supporting mental health, joining a friend for a ride, and helping raise funds for an important organization in our community. Full event details can be found at evstf.ca.

Please know that there is no registration fee or requirement for this event, as it is not a race. It is people's own responsibility to ride in a safe manner and decide how much and how long they want to ride for.

Becca Fahey is a volunteer member of the Elk Valley Suicide Task Force, an avid mountain biker, and is grateful to be able to spend her time in this wonderful mountain town.