Physiotherapy Blog

Stretching before a walk or run Ankle Sprains Ankle sprains are very common.They occur in many of our favourite sports like soccer and running. They can also occur from simply stepping on tree root. The most common way that ankle sprains occur is by rolling the foot so the sole faces the opposite leg. This is called an inversion sprain. There are three ligaments, or thick bands of tissues, that join the outer leg bone, the fibula, to the bones of the foot. When you get ankle sprains, you can stretch or tear all three of these ligaments. This results in stiffness, swelling and pain! What should you do? If you are unable to walk on it immediately following the injury, try again 5 minutes later. If you are still unable to walk on it, seek medical attention immediately. It is important that you make sure…

Low Back PainLow back pain is the most common injury that physiotherapists and massage therapists treat. In fact it is said that up to 80 % of us will have low back pain at some point in our lives.It is pain severe enough that we will miss time from work and/or taking care of loved ones. As always, the best medicine is to prevent pain. When it comes to low back pain there are many things that can be done to prevent Low Back Pain. This includes using the proper lifting techniques, proper posture and ergonomics at work, yoga – the list goes on. But the one I would like to talk about today is strengthening. First, let me debunk a myth. Sit ups and crunches will not help prevent low back pain. Weighted extensions and dead lifts will not help prevent low back pain. Although…

Tendonitis of the ShoulderWhat does it all mean? As a physiotherapist, I spent 4 years learning how to talk using medical words. And sometimes we forget that our clients do not understand these special medical words. In fact, we forget that we often sound like an adult from a Peanuts movie….. Waa Waa Waa. So what do all these medical words mean? First some basic anatomy: a joint is where two bones come together. That is a pretty simple one. But most joints are surrounded by a capsule. This is a leather-like sac that holds fluid that works to lubricate your joint – much like WD40 on a rusty hinge. This fluid is called synovial fluid. This capsule has reinforced and thickened areas called ligaments. The ligaments hold bones together. Finally, joints are controlled by muscles. We have big ones most people know – like the…

Cancer Recovery Cancer is devastating. The Canadian Cancer Society, Public Health Agency of Canada and Statistics Canada released a report showing that up to 45% of males, and 42% of women will suffer from cancer at some point in their lifetime. However, this report also states that our success at treating it is getting better and better (www.cancer.ca). Cancer recovery is more likely than ever. The treatments however can be tough on our bodies, causing fatigue. The exhaustion from cancer recovery can be so severe that it prevents us from returning to our normal lives. This includes work and social activities. Exercise can help. But that idea can be very scary for someone who has just faced a lot of treatment. Often the fatigue is so severe that the idea of getting started on an exercise program is overwhelming. And those that are determined to begin anyway do not know…

Foot pain and how to treat it. This time of year we walk the malls, wear our fancy shoes and stand for hours as we catch up with friends at holiday seasons. “Oh my aching feet!” rings out in our physiotherapy clinic almost as much as “Happy Holidays” But what can you do to ease, or better yet prevent the foot pain? Shopping for hours in the mall can be very tiresome and painful for not only our feet, but knees, hips and backs as well. The first thing that can be done to prevent foot pain is to avoid it. Online shopping has progressed in ease and popularity over the last few years. Spend a few minutes looking online to eliminate at least a few of the presents. If a visit to the mall is still required, follow this simple advice. First, pick good shoes – even if it…

Whiplash Injuries Whiplash injuries are most commonly caused by a car accident but can occur whenever there is a sudden stop of the body. As the upper body comes to sudden stop, the head is thrown forward with the chin coming towards the chest, causing lots of forward head bending. Often this is followed by lots of extra bending backwards as the head is thrown back. Luckily, a well adjusted head rest can prevent injuries caused by bouncing backwards, reducing damage to the front of the neck and joint between the spine and the head. Ligaments, joints, discs and muscles are just some of the things that can be damaged as your head comes forward. It is all of these things that can make it difficult to recover from whiplash injuries. However, if properly treated most people can get better and return to all of their previous activities including work and sport. It has been shown that Physiotherapy…

Autumn is my favourite time of year – Warm woolly sweaters, frosty morning spent in front of a fire and hiking in the beautiful autumn leaves. Of course, with these leaves comes raking. (Not a Canadian favourite.) How can we do this safely without causing shoulder and back pain? There are a few simple guidelines that you can follow. 1. Warm up: Most of us know to warm up before we do sports, but raking can be just as hard on the body. A brisk 10 minute walk can do the trick. 2. Watch your technique: Step forward and back to collect the leaves. Stooping and reaching with your spine can trigger low back pain. Also, use your feet to turn. Bending and twisting at the same time can be very risky and can cause back pain. 3. Use your knees to lift: Although leaves are not usually heavy, the…

Dr. Mike Evans is a family doctor who works for University of Toronto and St Michael’s Hospital. He also works for the Li Ka Shing Knowledge Institute. This institute presents medical information in an understandable way via you tube. A few years ago, Dr. Evans decided to find the most important single thing that someone could do to improve their health and prevent disease. His answer? Exercise. He created a video called “23 and half hours”, in which, he asks you to be at rest only 23 and ½ hours a day. You can see this engaging video here: https://www.youtube.com/watch?v=aUaInS6HIGo. Stretching before a walk or run For many of our clients it is difficult to be active for even 30 minutes a day. And although we have to recognize the difficult pressures of work and family, these clients find it difficult to exercise due to pain…

Determining if you have a concussion Concussions have been a hot topic in medicine for a few years, but many people still have questions regarding what exactly concussions are and how they should be treated. Simply, concussions are a bruise to the brain that occurs when the brain hits the inner side of the skull. This usually occurs when the brain has a sudden stop. Studies suggest that you are more likely to get a concussion with a sudden stop if there is rotation, or turning, of the head during the fall or hit. Diagnosing a concussion can be complex as there are no clear tests that can show the damage including MRI or CT Scan. Scientists are working on solving this problem, but there are no clear answers yet. Even the story of how the injury happened can be quite different. You do not have be go unconscious (or…

Sport Physiotherapists are registered physiotherapists who have completed post graduate education. They have developed expertise in sports therapy and the special challenges that occur with all athletes – elite to the weekend warrior. They are on-field experts with advanced first aid and concussion assessment skills. They also have extra training in many areas needed for returning to sport at the best level and with a decreased risk of reinjuring. To truly be ready to return to sport and to perform at your best, your physiotherapist should look not only at the area of injury but how it relates to the whole body’s movement. Many of us have heard that a soccer kick comes from the hip, or we have practiced winding up for a slap shot. An example of a this is how the forces travel from the hip through the knee and into the soccer ball. A Sport Physiotherapist…