Gastrocnemeous, Soleus Proper Muscle Stretch

Proper Calf Stretch (Gastrocnemius & Soleus Muscles)


The soleus is a little known muscle in the leg that can cause calf pain, especially in runners.

In this video Dr. Altaf Virani explains how to specifically stretch the gastrocnemius & soleus muscles.


Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and switch sides.


More Details About This Video:

The calf muscles are very important muscles. When they are sore or painful, they can cause many problems. Calf’s can be strained, sprained, pulled or even completely torn. Calf injuries usually occur as a result of a sudden pushing off movement or from excessive over-stretching of the calf muscles as demonstrated in jumping activities or during quick changes of direction.


Treatment includes: Rest, Ice and Compression during the acute stage, followed by a full rehabilitation program consisting of stretching and strengthening exercises.


DISCLAIMER: This video and any related comments are not medical advice. Doctor Altaf Virani is a licensed Chiropractor and Certified K-Tape Therapist; however, if he is not YOUR Chiropractor, he can’t possibly diagnose you through the internet. So please don’t use this information to avoid going to visit your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional. Thank you!




June 23rd, 2017

Posted In: Physiotherapy, Uncategorized, Working out

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April 13th, 2017

Posted In: Hamstring Stretch


Dr. Dean Tapak, chiropractor at Performance Health on Dougall Avenue, describes text neck as pain and damage sustained from looking down at your cellphone, tablet, or other wireless devices too frequently and for too long.

“It happens when people are in a flexed forward position,” he said. “Over long periods of time the patient tends to develop stiffness, pain, tingling or even numbness in the neck.”

Tapak said the problem is people have poor posture when using their hand-held devices for hours at a time: the head flexes forward, shoulders tend to roll forward and the upper back is slouched. The average head weighs 11 pounds and simply flexing your head forward 15 degrees adds about 27 lbs of pressure on the spine — up to 60 lbs if completely forward flexing.

“This puts a significant strain on the tissues of those areas as well as the joints of the spine itself,” he said. “We used to typically see professionals who spent long periods of time at a computer or desk with this problem but now we are seeing younger people who tend to multitask a lot on their smartphones or tablets.”


Read the entire article by visiting.

The Windsor Star

Woman of Steele: Tennis elbow, runner's knee … now … text neck

March 28th, 2017

Posted In: neck pain

Tags: ,

Cycling Near You

We all need a break from the cycling trainer in our basement, garage, or where ever we have it stored.

The winter months are tough when we cannot get out and ride. Especially when training for an upcoming event or scheduled ride like me with The Ride to Conquer Cancer. Aside from cycling, we should consider lower extremity and core strengthening that will help muscle fatigue on the long rides.


To shake things up consider the following beginner routine:


Day 1

  1. Barbell Rows: 3 sets 8-10 reps.
  2. Squats: 5 sets 5 reps (I added this exercise in). Big fan of squats.
  3. Lateral Pull Downs: 3 sets 8-10 reps.
  4. Dips: 3 sets 8-10 reps.
  5. Bicep curls: 8-10 reps.

Day 2

  1. Dead Lift: 5 sets 5 reps.
  2. Reverse Lunge: 3 sets 12-15 reps.
  3. Inverted Hamstring: 3 sets 12-15 reps.
  4. Dumbbell Shin Raises: 3 sets 12-15 reps.

Day 3

  1. Get on the trainer bike.

Day 4

  1. REST!!

Day 5

  1. Abdominal Kick: 3 sets 25 reps.
  2. Turkish Get-Up: 3 sets 25 reps.
  3. Side Plank: 3 sets 30-60 sec.
  4. T-Stabilization: 30-60 seconds per side.

Day 1
 – follow exercise listed.

Day 2 – On the trainer bike.

Day 3 – Rest!!!

Remember fitness success is 80% nutrition and 20% exercise. Fuel up your body with the proper nutrition before and after each work out. Nutrient Timing is Key!!

As with any exercise program, consult your primary health care provider before starting. Always practice safety first!

When attempting any exercise in the gym, proper form is key to a successful workout. If you are unsure of how to correctly undergo any exercise, be sure to research it first. Please click on the links in this article for helpful guides to safely perform your weight-training workout while utilising proper techniques.

Also See: 4 Fat-Burning Stationary Bike Workouts by: Amy Marturana



February 8th, 2017

Posted In: Cycling, Working out

Photo of parents cooking with their kids that suffer from hyperthyroidism.

1. Iodine Rich Foods

Iodine increases the activity of the thyroid gland. Therefore consider avoiding foods rich in iodine if you are suffering from hyperthyroidism. For example:

• Avoid seaweed, kelp, and other sea foods which are rich in iodine.
• Avoid taking iodized salt, because this type of salt contains excess iodine.


2. Caffeine

Need to avoid stimulants like coffee, sugar, or other caffeinated or stimulating food and drink as they intensify the symptoms of heart palpitation and other associated symptoms of hyperthyroidism. Replace caffeinated drinks with water.


3. Whole Milk

Consumption of whole milk is not good for individuals with hyperthyroidism. Skim milk or organic milk is a much better option which is healthy and easier to digest.


4. Enriched Flour

Enriched flour contains fewer nutrients than whole grains and is much more difficult to digest. This type of food is also considered a hypoglycemic food which may disrupt blood sugar and hormone levels in the blood. Consuming foods with a lower glycemic index can restore the healthy hormone levels in the body including thyroid hormone. Replace the enriched pasta, bread, snacks, cereals with 100% whole grains such as brown rice, barley, quinoa, air-popped popcorn, whole wheat bread, etc.


5. Added Sugars

Added sugars like cane sugar, dextrose, high fructose corn syrup, etc. add empty calories, sweetness to the food, and cause blood sugar levels to spike. These types of sugars have few if any nutritional benefits. Heart palpitation seen in individuals with hyperthyroidism can be controlled by improving their blood sugar levels.
Consider avoiding soft drinks, pancake syrup, jam/jelly, cookies, cakes, pastries, candies, and fat free frozen yogurt to name a few.


6. Red Meat

Red Meat has high levels of cholesterol or saturated fat. This can lead to heart disease and type II diabetes. Reducing intake of red meat can help to reduce the symptoms of hyperthyroidism. Red meat is also known as an inflammatory food which means it can cause inflammation inside the body if eaten in large quantities of a prolonged period of time.
Consider substitutes containing more lean protein such as cold water fish (salmon, tuna, herring, mackerel), and beans.Avoid processed, fried, or sauced foods.


7. Avoid Allergenic Foods

Grave’s disease is linked to hyperthyroidism. Grave’s disease is an autoimmune disease and food allergies can trigger the symptoms of Grave’s disease. Therefore it would be advisable to avoid foods that are causing you allergic reactions. An elimination food diet or having a food allergy test performed are 2 viable options. The food allergy test will cost a few dollars. Allergies from foods include lactose and gluten intolerance, peanut and wheat allergies, and allergic reactions to food additives to name a few.


8. Hydrogenated Vegetable Oil

Hydrogenated vegetable oil is used in many commercially prepared food items. These are the sources of Trans fat and they decrease the good cholesterol level and increase symptoms of hyperthyroidism.
Consider avoiding foods such as crackers, cookies, doughnuts, margarine, pie crust, and onion rings for example. These foods are commercially prepared.


9. Dairy Products

In some people hyperthyroidism causes lactose intolerance which is the inability to digest milk or milk containing products. If you are experiencing indigestion, bloating, or fatigue after consuming dairy products such as milk, cheese, ice cream, yogurt, etc. avoid dairy products. There are many alternative on the market which are great tasting.


10. Alcohol

Alcohol can disrupt the energy level and worsen sleep issues related with hyperthyroidism. Consuming alcohol also increases the risk of osteoporosis in individuals with hyperthyroidism. Consider limiting or avoiding all together wine, beer, cocktails, and other alcoholic beverages.


Note: The information above is for information purposes only. This information should not be construed as medical advice. Please consult a medical practitioner before undertaking any changes.


December 14th, 2016

Posted In: allergenic foods, Graves' Disease, Hyperthyroidism, iodine rich foods, Nutrition

Tags: ,

Patient receiving shockwave therapy by doctor using device.

Shockwave Therapy (SWT) is revolutionary new technology which provides non-surgical treatment for many conditions that historically could only be resolved through surgical intervention.

Shockwave Therapy promotes healing of degenerated or injured tissue leading to reduced pain and an increase in joint function.

“Until taking shockwave therapy I was in denial and kept trying to play tennis without moving much.  Pathetic.  I’ve had 3 sessions of five – minute Shockwave therapy and now it’s only age and geriatric deterioration that slows down my running game, not the curse of plantar fasciitis”

Peter Worthington
Toronto Sun

SWT is clinically proven to be effective in resolving and treating a wide variety of musculoskeletal conditions, in particular those involving areas where major connective tissue ataches to bone.  Common areas that can be successfully treated are:

  • Foot – plantar fasciitis and Achilles tendonitis.
  • Knee – patellar tendonitis and shin splints (tibialis anterior muscle strain).
  • Elbow – tennis or golfers elbow.
  • Shoulder – rotator cuff tendinitis and calcific tendonitis
  • Hip – trochanteric bursitis.
  • Muscles – various trigger points throughout the body.

What Are The Advantages of SWT?

SWT is a recent development that is used successfully by health care providers that specialize in musculoskeletal disorders.  As compared to other treatment methods, the advantages are:

  • Quickly reduces pain.
  • No medication is needed.
  • Avoids surgery.
  • No side effects.
  • No risk of allergies.
  • Accelerates healing.
  • Effective for chronic conditions.

How Does SWT Work?

SWT accelerates the healing process by activating the body’s self-healing mechanisms, particularly in cases where the body has been unsuccessful in the past.  It stimulates metabolism and enhances blood circulation which enable damaged tissue to regenerate and eventually heal.

Your health care practitioner will apply shockwaves through a specially designed hand piece that produces strong energy pulses for short periods of time.  The shockwave energy pulses are applied directly to the affected tissue areas in a controlled procedure.

What Are The Success Rates?

After 3-5 sessions, over 80% of the patients report a significant reduction in pain.

  • 90% improvement for Plantar Fasciitis – Journal of Orthopaedics Research 2005.
  • 91% improvement for Calcific Tendonitis – Journal of American Medical Association 2003.
  • 77% improvement for Tennis Elbow – Journal of Orthopaedics 2005.

How Long Does Treatment Last?

Each therapy session takes approximately 10 – 15 minutes depending on the disorder that is being treated.  In general 3 – 5 sessions are necessary at weekly intervals (usually 1 visit per week).

Give us a call and speak to one of our staff members to see if your condition can be treated by Shockwave Therapy and book your treatment sessions today!

August 1st, 2016

Posted In: Chiropractic, Physiotherapy, Shockwave Therapy

Tags: , , , , , , , ,

Lower back pain treatment

If you have lower back pain, you are not alone. About 80 percent of adults experience lower back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed work days. In a large survey, more than a quarter of adults reported experiencing low back pain during the past 3 months.

Men and women are equally affected by low back pain, which can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. Pain can begin abruptly as a result of an accident or by lifting something heavy, or it can develop over time due to age-related changes of the spine.

Most low back pain is acute, or short term, and lasts a few days to a few weeks. It tends to resolve on its own with self-care and there is no residual loss of function. The majority of acute pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, inter-vertebral discs, and nerves) fit together and move.

Lower back pain can be caused by a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Typical sources of low back pain include:

  • The large nerve roots in the low back that go to the legs may be irritated
  • The smaller nerves that supply the low back may be irritated
  • The large paired lower back muscles (erector spinae) may be strained
  • The bones, ligaments or joints may be damaged
  • An intervertebral disc may be degenerating

Identifying the symptoms and getting a diagnosis that pinpoints the underlying cause of the pain is the first step in obtaining effective pain relief.

This short video describes how chiropractors can help find the cause of back pain. They can recommend the right options to relieve pain and keep it from coming back. ~ Ontario Chiropractic Association



July 18th, 2016

Posted In: Chiropractic

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Monocular Diplopia (double vision), Graves' disease, Hyperthyroidism


While treating a patient one morning; I turned my head to the left and I saw an image which did not make sense. When I turned my head again to the left, again the same thing, double vision in my left eye?  I was seeing two images of my patient walking down the health clinic hallway!  But when I turned my head to the right, extended my neck, and then flexed my neck, normal vision?

As a male in my early forties at that time my thought was, this will resolve in time.  I’ll go and see an optometrist eventually…  I definitely had no intention of looking up my symptoms on the internet. Frankly, I was scared of what I would discover!

I went to see a physician shortly thereafter and he prescribed eye drops and diagnosed me with an eye infection in my left eye.  Prognosis was 7-10 days and, “you should be fine.”  That weekend I was riding in the Ride to Conquer Cancer bike ride.  For those of you not familiar with this charity event, it is a 220 km bike ride over 2 days from Toronto, Canada to Niagara Fall, Canada.  I completed my ride, but had to be very careful when checking over my left shoulder, because I kept experiencing double vision in my left eye.  This is how my Graves’ disease started 2 years ago.  It was a month later when the other symptoms started appearing, increased weight loss, swelling and redness of my left eye, irritability, and increased heart rate.

Graves’ disease is the most common cause of an overactive thyroid (hyperthyroidism). Some people with Graves’ disease develop double vision due to swelling and thickening of the muscles that move the eyes within the eye socket. Graves’ disease is an autoimmune thyroid disease. In some people, antibodies attack the tissues around the eyeball, causing thyroid eye disease. It is not known why this happens in some people and not in others.

Here are a couple great links on the signs and symptoms of monocular diplopia (double vision), Graves’ disease, and hyperthyroidism.

Diplopia (Double Vision)

Have a great day!


May 9th, 2016

Posted In: Graves' Disease, Hyperthyroidism

Tags: , , , ,

2 years ago I thought I was living the perfect life, but was I? My life was full of internal anger, jealousy, envy, and the inability to express myself clearly to ones in my life. I was surrounding myself with ongoing negative experiences and emotions without seeing what I was doing. These actions had a negative effect on my life and landed as ‪#‎GravesDisease‬ ‪#‎ThyrioidCancer‬ ‪#‎Hyperthyroidism‬
After a long battle with #GravesDisease there is light at the end of the tunnel! I am finally seeing things clearly.
If you or someone you know is suffering from #GravesDisease and would like more information on how you can manage this disease, send me a private message.

Have a look at the following article:

April 26th, 2016

Posted In: Uncategorized