If you’ve ever experienced pain and stiffness in your shoulder, you know how difficult it can make everyday tasks—reaching for something on a shelf, putting on a jacket, or even combing your hair. One possible reason for this kind of shoulder pain is frozen shoulder, also known as adhesive capsulitis. In this blog, we’ll break down what frozen shoulder is, how it happens, and how Physiotherapy Treatment can help you recover and regain full use of your shoulder. What is a frozen shoulder? Frozen shoulder occurs when the tissue around your shoulder joint (called the “capsule”) becomes inflamed, thickened, and tight. Consequently, this makes it harder to move your shoulder and causes pain. In some cases, the pain can also get worse at night, making it difficult to sleep. Usually, this condition develops slowly, often over the course of months or even years, and in a predictable pattern. Unfortunately, frozen…

What is a fibular fracture? The fibula is one of two bones in the lower leg, the other being the tibia. Fractures of the tibia and fibula are common in those who have low bone density, specific diseases or anatomical features resulting in changes in bone structure. Also,the likelihood may also depend on the activity level, sports and types of training individuals do.  Fibular fractures can happen anywhere along the shaft of the bone. Fortunately, due to the smaller size and degree of weight bearing of the fibula relative to the tibia, a fibular fracture is considered less severe.  How do…

What is a cervicogenic headache? Firstly, the term “cervicogenic” means produced by the neck. Thus, cervicogenic headaches arise from structures in the neck. Namely, the upper cervical and atlanto-occipital joints are affected, and the resultant pain is perceived in the head and face.  The main symptoms of a cervicogenic headache are a combination of unilateral pain (more or isolated pain on one side), and diffuse shoulder and arm pain on the same side of the headache.  Why do these headaches happen? A cervicogenic headache is thought to be a referred pain from irritation in cervical structures. Specifically, it is the structures that…

What is a total hip arthroplasty? Total Hip Arthroplasty (THA), or a hip replacement surgery is a procedure that replaces damaged bone and cartilage in the hip joint. Instead, it replaces it with prosthetic components mainly using two techniques. The type of technique used will be discussed between you and your surgeon and is influenced by demographic and lifestyle factors. 1: Cemented: Used more in geriatric (older) populations or patients who have a more sedentary lifestyle  2: Non-cemented: Indicated for younger populations, or patients having active lifestyles Why do people get hip replacements? On the left shows a healthy hip with…

The hip joint is one of the most important joints for athletes, it is used in movements such as running, jumping, changing in direction, and kicking. In high impact sports, the chance of injuring the hip increases. For example, this can range from minor muscle strains to major structural pathologies, including fractures. Even with the best preventative strategies, hip injuries do occur in sports either from overuse or acute trauma. However, athletes can get back to full recovery and performance if the injury is diagnosed early and managed appropriately. Types of Hip Injuries Muscle Strains Kicking is a common method…

Both ice and heat therapy are commonly used in Physiotherapy clinics and at home for pain relief and injury recovery. Each therapy has its own mechanism of action (how it works) and advantages. Read more to find out how each therapy affects you, and which one may suit your situation more. What are the effects of ice therapy (cryotherapy)? Slows blood flow: First, the main mechanism in how cold therapy works is by constricting blood vessels (vasoconstriction). As a result, this can help reduce bleeding, bruising, and swelling after an injury Reduces inflammation: Additionally, through vasoconstriction, cold therapy minimizes the…

Rheumatoid arthritis (RA) is an inflammatory disorder that can affect multiple joints, usually on both sides simultaneously. In other words, if it affects your wrists, it would likely be both, not just one. RA is an autoimmune disorder. Essentially, a flare up is when your immune system starts to attack your own body’s tissues. Ultimately, it has systemic (body-wide) effects and can damage your skin, lungs, heart and blood vessels in some cases.  RA mainly damages the lining of your joints causing large amounts of pain and swelling that can eventually result in joint line erosion and deformities. In most…

Plantar fasciitis is one of the most common causes of heel pain. This condition is characterized by inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot. This tissue helps the foot absorb and disperse pressure and high impact forces through the foot. Preventing this condition will help you maintain a healthy foot and ensure you can continue living an active lifestyle. Below, we’ll explore various strategies to prevent plantar fasciitis in more detail. 1. Proper Footwear Wearing the right shoes is fundamental in preventing heel pain especially if you are participating…

Deadlifting is a highly effective exercise for building strength, especially in the posterior chain (glutes, lower back, and hamstrings). However, improper technique or a lack of foundational strength can lead to injuries, especially in the hamstring. If you are an avid lifter or just looking to get started with deadlifting, here is a quick guide on preventing and recovering from hamstring strains related to deadlifting. What do the hamstrings do in a deadlift? The hamstrings are a group of three muscles located at the back of your thigh: the biceps femoris, semitendinosus, and semimembranosus. These muscles are primarily responsible for…

An ankle sprain is one of the most common injuries. Rest, ice, compression, and elevation, or the RICE rule, will be the go-to’s for ankle sprains. In most cases, ankle sprains heal between 4-12 weeks depending on the severity of the injury. Although the injuries will heal with time, a failure to seek treatment and physical rehabilitation for your ankle after just one injury is enough to leave it weaker. Consequently, this makes your ankle more vulnerable to future sprains or chronic instability. Interestingly, about 20% of ankle sprains are estimated to lead to chronic instability. What causes you chronic…