Calgary, We Are Asking For Your Vote!
We are so pleased to have been nominated again this year for a Top Choice award for our work in helping Calgarians. We love to serve in our communities and are so excited for the opportunity to be recognized by you.
Please vote for Momentum Health as your Top Choice for a wellness clinic in Calgary.
Remember: Voting is open until December 21st at 10 pm MST. Every vote counts, so let’s make this season unforgettable!
Before You Take Off: Have You Checked Your Landing Gear?
How to Prepare Your Knees for Skiing and Snowboarding Season
Winter will be in full swing before you know it, which means our favourite ski hills and snowboarding trails will open for business! We know you’re probably as excited as we are to hit the slopes, but you want to make sure all your equipment is in tip-top shape–and we’re not just talking about your skiing or snowboarding gear, either.
Both skiing and snowboarding put a lot of pressure on your knees, and now is a great time to prepare them for the season. Ensuring your knees are ready can make all the difference in preventing injuries, improving your performance, and keeping you feeling your best all winter long.
At Momentum Health, our multidisciplinary team is here to help you get ready for the winter sports season. Here are some of our favourite tips to help ensure you have a fun, safe skiing season.
Five Tips for Avoiding Knee Injuries This Winter
1. Work on Your Mobility
Skiing and snowboarding are dynamic sports requiring rapid movement and unexpected shifts in direction, which means you need excellent mobility throughout your lower body.
Make sure to incorporate dynamic stretches into your exercise routines as you prepare for the season. Leg swings and other dynamic hip openers are a great way to prime your leg muscles before a workout.
2. Strengthen Your Lower Body
Strength in the quadriceps, hamstrings, glutes, and calf muscles plays a major role in supporting knee stability, which reduces stress on the joint and helps prevent injury.
Here are some of the exercises we suggest for skiers and snowboarders:
- Squats and lunges target the quads and glutes, offering critical support and stability to the knees–plus added power on steep slopes.
- Calf raises improve ankle stability, which in turn supports knee alignment.
3. Don’t Forget to Build Endurance
Skiing and snowboarding require sustained muscular effort. In addition to building up strength, you also want to work on your endurance. This helps combat fatigue when you’ve spent the day on a challenging trail, minimizing your risk of injuries.
Here are some ideas to improve your endurance:
- Cardio workouts like cycling, jogging, and stair climbing help develop leg endurance without over-stressing the knees.
- Interval training provides short bursts of intense exercise, helping to build stamina.
4. Practice Proprioception for Balance
Proprioception—your body’s sense of position and movement—plays a huge role in keeping you steady on the slopes. Enhancing your proprioception helps your body respond quickly to changes in terrain or position, minimizing knee injuries.
Balance exercises–such as standing on one leg or moving through Yoga poses–are a great way to improve proprioception. However, it’s important to select exercises appropriate for your current ability levels. Our team can help you find the right exercises for you.
5. Schedule an Appointment at Momentum Health or Evidence Sport and Spine
Many people think they only need to seek out services after they’ve suffered an injury, but we actually encourage you to come in before the season starts. Our physiotherapists, kinesiologists, and athletic therapists can work with you to prepare training customized to your needs.
We’ll take a health history and learn more about your goals for the season. Next, we’ll evaluate your strength, mobility, balance, and movement patterns to pinpoint areas of impairment that need extra support.
All this information helps us create a program that’s completely customized to you. We can help:
- Correct muscular weaknesses or imbalances that increase your injury risk
- Suggest the best exercises for your needs and ensure you’re performing them correctly
- Ensure you’re moving with the proper technique to avoid injury
- And much more!
Get Ready to Ski and Snowboard Safely!
Preparing your knees for the ski season can significantly reduce injury risks. Enhancing your strength, mobility, endurance, and balance is critical to helping you feel confident on the slopes–but you don’t have to do it alone. Our team is here to guide you in optimizing your knee health and overall performance.
Start the winter sports season off right with an evaluation at Momentum Health. Schedule your appointment today!
Want To Learn More? Schedule An Appointment!
Need help turning these tips into action? Our multidisciplinary team at Momentum Health can provide personalized guidance for you and your family. From improving posture to increasing physical activity, we’re here to support your overall well-being. Schedule an appointment today!
Clinician Spotlight: Heidi Osborne, Clinic Director, BScPT, IMS Certified
This month, we’re thrilled to spotlight Heidi Osborne, Clinic Director and physiotherapist extraordinaire, who has been a part of the Canadian National Snowboard team and Canadian National Ski Cross team’s journey to success. With an impressive background in sports physiotherapy, Heidi supports these elite athletes as they push their limits on courses filled with high-speed jumps, rollers, and banked turns, providing the hands-on expertise they need to stay at the top of their game.
Over her career, Heidi has travelled the globe with sports teams, bringing her knowledge and advanced training in orthopedics and sports injuries to the slopes of places like St. Moritz, Switzerland, and Alleghe, Italy. From preventing injuries to rapid on-site rehabilitation, Heidi ensures that athletes receive the best care possible—often right at the edge of the course. This year alone, she’s supported the team at 6 skicross World Cup competitions through thrilling victories and challenging injuries.
With her wealth of experience, Heidi brings not only technical expertise but also a deep understanding of the unique mental and physical demands athletes face in these high-adrenaline sports. Her dedication to both sports and her community shines through, as she continues to inspire her clients—whether on the world stage or here at Evidence Sport & Spine.
Join us in celebrating Heidi’s passion and skill as she helps keep Canada’s athletes in peak condition. Thank you, Heidi, for everything you do!
Orthotics In Your Ski Boots
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Community Corner: Give Back This Holiday Season!
The holiday season is a time for reflection, gratitude, and giving. At Momentum Health, we are excited to support our community.
Westbrook: Honouring Our Veterans
This year, our Westbrook team is hosting a food drive to help local veterans. Join us in making a difference for those who have served our country. Simply check the donation list at the front desk and bring in your items by December 20, 2024. Every can, box, and donation helps support veterans in our community.
Deerfoot: Supporting the Mustard Seed
Our Deerfoot team is heading to the Mustard Seed this December to volunteer in the kitchen, serving warm meals and providing care to individuals experiencing homelessness this winter.
Together, we can make a real impact. Thank you for your generosity and support!
Don’t Forget: Your Healthcare Benefits Likely Reset Soon!
We’re almost to the end of the year, which means most healthcare benefits are about to reset. Now is a great time to review your current benefits and health needs to ensure that you’re setting yourself up for success.
Three Steps to Get the Most Out of Your Benefits
1. Take Stock
Set aside time to review your private insurance plan to know what you’re working with.
- What benefits does your plan offer that you haven’t used yet?
- Do you have any remaining coverage for physiotherapy, chiropractic, massage therapy, or other specialty services?
2. Review Your Health
Consider your health needs and your future goals.
- Have you talked to us about orthotics or compression socks?
- Do you have anything coming up like a race that you want to be at your best for? A wedding where you want to be able to dance with your grandkids without back pain? Perhaps an orthopedic surgery scheduled? Prehab is a great way to prepare your body for what’s to come. We can help!
3. Schedule an Appointment Before the End of the Year
Call us or book online to best prepare yourself while maximizing your coverage.
Call or click today to get started!
Seasonal Recipe: Festive Eggnog
Celebrate the holiday season with this rich and creamy eggnog, perfect for warming up during the winter months. Using pasteurized eggs ensures it’s safe for everyone to enjoy!
Ingredients:
- 6 large pasteurized eggs
- ¾ cup granulated sugar
- 2 cups whole milk
- 1 cup heavy cream
- ½ teaspoon ground nutmeg (plus more for garnish)
- 1 teaspoon pure vanilla extract
- ½ cup dark rum or brandy (optional)
- Cinnamon sticks for garnish (optional)
Instructions:
- Whisk the Eggs and Sugar
In a large bowl, whisk the pasteurized eggs and sugar until smooth and slightly frothy. - Heat the Milk
In a saucepan, gently heat the milk over medium-low heat. Stir continuously and ensure it doesn’t boil. - Combine Mixtures
Gradually whisk the warm milk into the egg mixture. Return the combined mixture to the saucepan. - Cook and Thicken
Cook over low heat, stirring frequently, until the mixture thickens slightly and coats the back of a spoon (5–7 minutes). - Add Flavourings
Remove from heat and stir in the heavy cream, vanilla extract, nutmeg, and alcohol (if using). - Chill
Pour the eggnog into a pitcher and refrigerate for at least 2 hours or until well chilled. - Serve and Enjoy
Serve in glasses, sprinkle with nutmeg, and garnish with a cinnamon stick for a festive touch.
Wishing You a Safe and Happy Holiday Season!
Pro tip: For a non-alcoholic version, simply omit the rum or brandy—it’s a family-friendly treat everyone can enjoy!
