https://www.ridgelinephysio.ca/blog daily 0.75 2025-11-04 https://www.ridgelinephysio.ca/blog/skiers-snowboarders-injury-prevention monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/aac6a071-8ffc-49d0-82b4-1a424975e487/Injury+prevention+in+skiing+and+snowboarding Blog - Injury Prevention for Skiers and Snowboarders: Expert Tips from a Physiotherapist - Make it stand out Our physiotherapist Emily Fisher getting some fresh tracks. Emily is a perfect example of “strong not lucky”. Read on to find out what that means. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/5bacdfb7-a8ee-45da-8218-7542a0a444b6/Education+in+injury+prevention Blog - Injury Prevention for Skiers and Snowboarders: Expert Tips from a Physiotherapist - Education The following describe some basic educational points to consider before hitting the slopes Helmets: Finding a well fitting helmet that has been tested to reduce the risk of head injuries using technologies such as MIPS or Wavecel. Check out Virginia Tech Helmet rating to find a high rated helmet that suits you best. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/06d74cd0-adba-47ba-af81-063c38398a9b/Strength+training+for+injury+prevention Blog - Injury Prevention for Skiers and Snowboarders: Expert Tips from a Physiotherapist - Exercise Studies have shown that a minimum of 20 minutes of exercise once a week can reduce your risk of injury by 30%! However, the more the better. Spending 30-60 minutes on injury prevention exercise programs 3 times a week is more ideal. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/91dba643-cda6-4eb3-91be-b2dc88e7fa84/Injury+prevention+programs Blog - Injury Prevention for Skiers and Snowboarders: Expert Tips from a Physiotherapist - Best Exercises for Ski and Snowboard Injury Prevention Programs Hamstrings —> Nordic hamstring curls Groin —> Copenhagen's Quads —> Single leg squats, squats, lunges Back —> Deadlifts, reverse bridge Jumping —> Single leg forward jumps, lateral jumps, squat jumps Balance —> Single leg balance exercises Core —> Dynamic planking Calves —> Calf raises https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/6d7caab5-a722-4af9-a094-669da1980a6f/New+Blog+Pedal+to+Perfection+Why+You+Need+a+Bike+Fit+from+a+Physiotherapist-4.png Blog - Injury Prevention for Skiers and Snowboarders: Expert Tips from a Physiotherapist - Red Flags Loss of consciousness Neck pain or tenderness Severe or worsening headaches Seizure or convulsion Slurred speech Visible deformity to skull Vommiting Fluid leak from the ears Weakness or tingling/burning in the arms or legs Memory issues Double vission Decreasing level of consciousness Increasing agitation or combativeness https://www.ridgelinephysio.ca/blog/ankle-sprain monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/ee77740f-6fba-4c6d-9773-15c80aae7058/Ankle-sprain+physiotherapy Blog - Sprained Ankle Treatment with Physiotherapy: What You Need to Know - Make it stand out Our physiotherapist Chris Moses performing an ankle mobility assessment to help diagnose and treat ankle sprains https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/2149332d-82ba-4eed-8e34-0b4785613114/New+Blog+Pedal+to+Perfection+Why+You+Need+a+Bike+Fit+from+a+Physiotherapist.png Blog - Sprained Ankle Treatment with Physiotherapy: What You Need to Know - Ankle Sprain Explained: What It Is and How It Happens An ankle sprain is an injury to stabilizing ligaments of the ankle joint. This occurs when they are stretched beyond their normal range of motion resulting in some degree of damage to the tissue. Ankle sprains are usually caused by a rolling and/or twisting motion of the ankle most commonly injuring the outside (lateral ligaments) but also can occur on the inside (medial ligaments) or on top (anterior ligaments). Symptoms include a varying degree of pain/swelling in the affected area, bruising, limited range of motion, stiffness, inability to walk/weight bear. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/54a82224-9c84-4cf6-b417-649ebc45f46e/ankle+stregthening+exercises Blog - Sprained Ankle Treatment with Physiotherapy: What You Need to Know - Strength: Similar to the stretching motion, work your ankle in all directions but add resistance with a band. 10 -15 reps per direction, x3 sets, 1-2 times/day with weight that is just under pain but still challenging. Can continue to progress to harder band colours as you get stronger. https://www.ridgelinephysio.ca/blog/knee-tendonitis monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/f6242f96-9888-49b3-9034-78a49ae685ed/Physiotherapy+for+Patellar+Tendonitis.png Blog - Patellar Tendonitis Rehab: Physio’s Step-by-Step Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/05ae2269-0dd0-452c-b446-baa480655c65/Patellar+Tendonitis+exercises.png Blog - Patellar Tendonitis Rehab: Physio’s Step-by-Step Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/160ebae7-021e-409c-b1ce-0a0d7e509232/Patellar+Tendonitis+in+runners.png Blog - Patellar Tendonitis Rehab: Physio’s Step-by-Step Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/ims monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/b06ef38e-9c67-44a3-89aa-d748f0fb7614/IMS+fernie+bc Blog - What is Intramuscular Stimulation (IMS) and How Can it Help My Recovery? - Make it stand out Our Physiotherapist and IMS practitioner Jenn Baardseth perfoming IMS on a client https://www.ridgelinephysio.ca/blog/bike-fitting monthly 0.5 2024-07-24 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/7c2c6546-6724-43c5-bb38-abf440ca82a2/Untitled+design+%282%29.jpg Blog - Pedal to Perfection: Why You Need a Bike Fit from a Physiotherapist - Make it stand out Our Physiotherapist and Bike Fitter Jenn Baardseth doing a Comprehensive Bike Fit with a client https://www.ridgelinephysio.ca/blog/unlocking-the-power-of-shockwave-therapy-at-ridgeline-physio-in-fernie-bc monthly 0.5 2024-03-18 https://www.ridgelinephysio.ca/blog/concussion-signs-symptoms monthly 0.5 2023-10-18 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/f67ad1d4-5eaf-4f4e-a3f6-6d0b5929fa85/concussion-physiotherapy Blog - Do you know how to recognize the signs and symptoms of a concussion? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/the-pelvic-floor-and-erectile-dysfunction monthly 0.5 2023-10-05 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/a9f2cd0a-e666-4283-a788-920613d0d4c7/rebah.jpg Blog - Breaking down a touchy subject: The Pelvic Floor and Erectile Dysfunction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/pelvic-health-incontinence monthly 0.5 2023-09-20 https://www.ridgelinephysio.ca/blog/physiotherapy-jaw-tmj monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/80786e35-dea2-4eb3-ac93-cbcb20c3205d/Jaw-Pain-Fernie-BC Blog - How Can Physio Help With My Jaw Pain: What TMJ Physiotherapy is and How it Can Help - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/physiotherapy-lower-back-pain monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/89b4c3e1-09a6-4354-87ac-3df12658bf75/low-back-pain.png Blog - Physiotherapy Treatment For Lower Back Pain: What We Do And Why It Works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/concussion-physiotherapy-myths monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/ba3ac1f2-be16-414c-a4a2-623a44559f38/concussion-physio.jpg Blog - 10 Concussion Myths To Boot to the Curb: Advice from a Concussion Physiotherapist - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/icing-acute-injuries monthly 0.5 2023-02-08 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/ae924d19-f086-4e6f-a026-84403dbe49d9/Icing-knee.png Blog - The Great Debate: To Ice or Not to Ice -  How to Manage Acute Injuries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ridgelinephysio.ca/blog/plantar-fasciitis-treatment monthly 0.5 2023-02-05 https://images.squarespace-cdn.com/content/v1/638408b66334031d328716b9/cdd4e541-c67e-4f45-94a7-282b19fdac6b/plantar+Fasciitis+pic.JPG Blog - 8 Tips for Managing Heel Pain - Advice from a Physiotherapist - Make it stand out Plantar fasciitis specific stretch (Celik, 2016) https://www.ridgelinephysio.ca/blog/whiplash-physiotherapy monthly 0.5 2023-03-30 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