Kimberly Pash, Author at BeActive Physio

6 Easy Ways to Improve Your Physical Health

Do you experience tired, sore, or achy muscles throughout the day? Are you recovering from an injury or surgical procedure? Do you have a condition that brings pain to your bones or joints? Whatever the case may be, a physiotherapist can create a personalized treatment program for you, to help increase your energy and help you get back on track to enjoying your daily activities. Call us for information to see how physiotherapy can help you achieve better overall health and greater physical fitness. The tips below are easy ways you can get moving and help increase your physical health!

1. Increase your flexibility.

Many physiotherapy treatment programs are aimed at increasing your muscle and joint flexibility. Your physiotherapist can help you work through a variety of stretching techniques, and he or she may also use heat therapy to loosen tight muscles and tendons. Your physiotherapist may also suggest massage or breathing techniques to increase relaxation and flexibility.

2. Improve your balance.

Balance typically decreases with age as bones start to become more brittle, and there are also health conditions that could affect your balance. Improving your balance can help you avoid trips and falls that could potentially lead to a serious injury. Additionally, it can improve your ability to engage in and enjoy more strenuous activities that you may not have been able to do in the past. A physiotherapist can provide you with several different types of exercises to improve your balance, whether you’re standing, walking, or engaging in an exercise regimen.

3. Reduce injury.

Physiotherapy helps you recover quickly from injuries, but what most people don’t know is that it can actually help in avoiding injury altogether. Your physiotherapist can teach you several different exercises you can do at home and before you engage in physical activity in order to help prevent injury. If you’re recovering from a surgical procedure, your physiotherapist can also help you learn to walk and move in new ways that will help you stay active while reducing the chance of falls and injury during your recovery.

4. Try to avoid surgery.

With surgery, you always run the risk of blood clots, infection, and a lengthy recovery time. In many cases, physiotherapy can correct a problem without the need for surgery at all. Sprains, strains, dislocations, tendonitis, bursitis, arthritis, and acute/chronic pain are just a few of the many ailments that a physiotherapist can help you with. Physiotherapy works in helping your body speed up its natural healing process, and while surgery is sometimes unavoidable, it’s almost always better to eliminate the need for an invasive procedure if the problem can be treated with physiotherapy.

5. Recover quickly.

If you’ve already had surgery, or if you have suffered from an injury, a physiotherapy program can be created to assist in your recovery. Your physiotherapist will put together a rehabilitation program that specifically addresses your needs, focusing on helping you recover as quickly as possible. This may include strength and range of motion exercises, in addition to any specialized treatments that your physiotherapist deems fit.

6. Stay active.

Even if you’re already in good health and involved in a variety of activities, physiotherapy can still be beneficial to you. Your physiotherapist can help you enhance your performance and give you advice on certain forms and techniques. If you are looking to get back into the activities you love, your physiotherapist can help you achieve that. You will work together to create a treatment plan that will help you reach your goals, and he or she will assist you in increasing your strength, endurance, and flexibility.

Whether it’s preventative physiotherapy, rehab, or therapy to improve your ability to walk and enjoy daily activities, a trained physiotherapist can help you achieve your physical fitness goals. After your evaluation, your physiotherapist will put together a treatment plan based on your needs, and he or she will encourage you during every step of your journey toward physical health. Contact our office today to schedule a consultation and get started on your path toward a healthier and happier life!

Sources:

https://www.movementforlife.com/blog/top-5-key-benefits-of-physical-therapy.php

https://www.moveforwardpt.com/Resources/Detail/four-tips-to-stay-active-independent-as-you-age

Kick Knee and Hip Pain to the Curb with Physiotherapy

The hips and knees are both very commonly reported areas of discomfort. This pain becomes exceptionally common as people age, due to the “wear and tear” of cartilage in the hips, knees, and lower back. However, people can also experience hip and knee pain from overuse, injury, or underlying conditions, such as arthritis. Some cases may become severe enough that surgery is unavoidable; however, physiotherapy has been proven to treat hip and knee pain without the need for pain-relieving drugs or surgery. Call our clinic today for more information on how our physiotherapists can help you overcome your hip and knee pain!

How is hip and knee pain determined?

When you schedule an appointment with a physiotherapist, the first thing you can expect is a thorough evaluation. Your physiotherapist will examine you to figure out where the painful area is, as well as where the pain is stemming from. For example, sometimes pain can be stemming from the hips but can be felt in the lower back, buttocks, groin, or the front/side of the hips. Additionally, pain stemming from the knees can be felt on the front or back of the knee joint. It can also be felt on the inside of the knee if a trauma occurred, or the outside of the knee if you are experiencing iliotibial band stress.

Hip pain is typically reported as a constant dull ache that doesn’t seem to go away. However, knee pain is a bit different, and is often assessed as one of several different types of pain:

Acute – Acute pain is the most intense type of knee pain. It typically occurs after an injury and will last for about a week. The treatment for acute pain is generally just to simply rest and isolate the affected area, as your body is working hard to heal it.
Subacute – Subacute pain is typically felt two to six weeks after an injury. The affected area will still be painful, but it will not be nearly as severe as the acute pain of the first week. The treatment for subacute knee pain generally consists of gentle motions meant to increase your range of motion and facilitate healing.
Chronic – Chronic pain can be defined as any pain that lasts longer than two or three months. If you’ve been living with serious knee pain for that long, you should consult with your doctor. He or she will most likely suggest performing another full physical exam, in addition to x-rays.

Getting Started With Physiotherapy

As part of your evaluation process, your physiotherapist will administer a series of tests that can be used to analyze both hip and knee pain. These include:

Checking range of motion – Your physiotherapist will test the limits of your knee or hip, to see how far it will bend. This helps in determining the severity of the trauma and will give your physiotherapist an insight on what the course of treatment should be.
Checking strength – Testing the strength of your knee and hip structures will give your physiotherapist a better idea on whether your pain is due to an injury or a physical imbalance.
Palpation – Your physiotherapist will provide gentle palpation of the knee or hip to figure out where the pain is originating.
Gait analysis – Your physiotherapist will assess how you walk to determine if anything is out of the ordinary with your gait.

Your balance may also be checked, and your physiotherapist may want to measure how much inflammation is happening around the affected joint(s). Your initial evaluation is usually fairly lengthy, but it provides a great amount of information that your treatment is dependent upon. The results of your evaluation will help your physiotherapist prescribe a treatment plan and a course of exercises based on your needs.

Your prescribed exercises will help you strengthen the muscle structures around the knee or hip (or both) that’s bothering you. Your physiotherapist will work with you to monitor your progress and make sure you are on track to reaching your end goal. He or she will also encourage and support every achievement you make along the way!

If you’re ready to kick knee and hip pain to the curb, give us a call today and schedule a consultation with one of our physiotherapists.

Sources:

https://www.health.harvard.edu/healthbeat/exercise-for-stronger-knees-and-hips

https://www.apta.org/PTinMotion/NewsNow/?blogid=10737418615&id=10737428899

Herniated Discs: Could This be Causing Your Back Pain?

Your spine is a complex part of the body. It is comprised of 24 bones, and 5 of them are located in the lower back. It is also comprised of numerous nerves and intervertebral discs. Sometimes, the jelly-like nucleus of these discs can “herniate,” or protrude, through the cell wall, if it is not strong enough. If this pressure continues, it could push through the outer ring and begin to bulge. Herniated discs occur along the spine, and they are most often found in the lower back.

Generally, lower back pain is the first symptom of this a herniated disc. Other symptoms may include numbness or weakness in the legs, shooting pain down the back of one leg, or loss of bladder control. Back pain can range from moderate to severe. If you are experiencing back pain and you think it may be the result of a herniated disc, call our office today to see how physiotherapy can help you get back to a pain-free life.

What causes herniated discs?

Herniated discs are typically associated with aging, as the spine begins to wear down and become more brittle. This is known as “disc degeneration.” The discs in the spine contain a high water content when we’re young, but as we age that water content gradually decreases. This causes the discs to shrink. Therefore, the older we get, the more prone we become to disc degeneration. Other risk factors that can make you more prone to herniated discs include:

Being male.
Being overweight.
Being between the ages of 20-50.
Engaging in improper lifting techniques.
Driving frequently.
Engaging in a sedentary lifestyle.

How do I know if I have a herniated disc?

If you believe you may be suffering from a herniated disc, it is important to consult your primary care physician first. Your doctor will perform a physical exam to assess muscle strength and sensation to see if your disc is herniated, and he or she may also conduct a neurological exam.

If your doctor believes your disc is herniated, a magnetic resonance imaging (MRI) scan may be done to confirm the diagnosis. From this scan, your doctor will be able to clearly see if there is a herniated disc in the lower back region. If the disc is putting pressure on the spine, it can be detected. Your doctor will then provide you with a treatment plan, and will likely recommend physiotherapy for pain relief.

How physiotherapy can help:

After going through an evaluation with your physiotherapist, he or she will begin your treatment with passive physiotherapy. Passive physical treatments include deep tissue massage, hot and cold therapy, hydrotherapy, transcutaneous electrical nerve stimulation (TENS) and traction.

Deep tissue massage utilizes pressure to relieve muscle tension and spasms. Hot therapy may be used to increase blood flow to the target area to accelerate healing. Cold therapy helps reduce inflammation. Hydrotherapy relaxes muscles and brings pain relief. The TENS machine uses an electrical current that triggers the release of endorphins, which are the body’s natural painkillers. Traction may be implemented to reduce pressure on the spine.

After your passive physiotherapy is complete, your physiotherapist will create an active treatment plan for you. This may include core exercises to strengthen your back, stretching and flexibility exercises to increase range of motion, and muscle strengthening exercises. Your physiotherapist will also give you self-care advice that you can implement on your own, in order to maintain a healthy and active lifestyle.

Physiotherapy has been proven to be effective for disc herniation. It is a noninvasive alternative to surgery and a natural way to relieve pain without the need for harmful drugs. If you are suffering from a back pain or a disc herniation, give us a call to schedule a consultation today. Our experienced and certified physiotherapists would be happy to help you get you started on your process toward long-lasting pain relief.

Sources:

https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=79ef56df-780e-4ad0-963f-94364404125a

https://www.mayoclinic.org/diseases-conditions/herniated-disk/diagnosis-treatment/drc-20354101

5 Ways Physiotherapy Can Help You Avoid Risky Treatment Methods

Have you been suffering from chronic pain, or pain lasting longer than three months? If so, you are not alone. According to the American Academy of Pain Medicine, at least 100 million Americans are living with chronic pain. Because of this, there has been a larger and larger demand for prescription pain medications within recent years. To put this in perspective, in the year 2013 alone, physicians prescribed nearly a quarter of a billion opioid prescriptions. That equates to about one bottle per person living in America! This rising demand for pain medications has led to the opioid crisis we face today, due to the excessive abuse and overdose of the drug. Opioids contain dangerous and addictive chemicals that many people have unfortunately fallen victim to.

In response to this public health epidemic, many people have been searching for safer pain relief strategies. Luckily, physiotherapy has been a successful solution. Whether your pain is acute or chronic, a physiotherapist can help you get back to your normal life through natural and non-invasive treatments, without the need for potentially dangerous drugs.

How does physiotherapy relieve pain?

Physiotherapists are highly experienced in the fields of movement and dysfunction. With their knowledge, they are able to provide a combination of passive and active therapy treatments that are aimed at relieving pain due to injury or another condition. They are able to do this in several ways, including:

1. Providing techniques and services that have been studied and supported by scientific research.

Rigorous study and strong research are just two of the many ways that the successes of physiotherapy have been proven. These studies have provided credible evidence toward physiotherapy treatments, illustrating how they can significantly reduce a vast number of pain-related conditions. The implementation of care backed by scientific research allows physiotherapists to greatly improve their patient outcomes.

2. Using a series of techniques that have little-to-no side effects.

Some common treatments that physiotherapists provide include massage, ultrasound, joint mobilization, electrical nerve stimulation, and diathermy. These are all natural treatments that have a very low risk of side effects, especially when compared to other methods of pain relief, such as surgery and medication.

3. Addressing pain at its root.

Part of the reason why physiotherapy is so successful is because it gets to the base of the problem in order to alleviate pain completely, rather than just masking the issue. Pills may be easier to pop in your mouth for pain relief, but their success is short-lived. The effects of many medications only last for 12-24 hours, meaning you’ll have to continually pop pills if you want to maintain your relief. Essentially, it masks the pain but doesn’t fix the problem.

Fortunately, physiotherapy does. Your physiotherapist will perform a thorough evaluation at your initial appointment, in order to determine where the pain is stemming from and what the best treatments for it will be. Physiotherapy gets to the root of the problem in order to provide long-term relief, whereas medication only works in the short-term.

4. Implementing individualized exercise programs for your needs.

In addition to your passive treatments, your physiotherapist will create an active exercise plan for you that is specifically tailored to your recovery process. Physical activity can help in reducing your pain significantly, in addition to reducing swelling, improving range of motion, promoting healing, and increasing overall strength and endurance.

5. Increasing your activity.

Participating in physiotherapy is an engaging process that can inspire you to take a more active role in your pain management. Physiotherapy sessions last anywhere from 30-60 minutes, allowing you to work closely with your therapist to achieve your goals. At the end of the day, physiotherapy is the only natural, risk-free, and active method of pain relief, providing long-lasting effects.

If you or a loved one are currently dealing with pain, contact BeActive Oakville today. We would be happy to schedule a consultation with one of our physiotherapists to discuss how they can help you get back to a normal, active, and pain-free life!

Sources:

https://www.moveforwardpt.com/Resources/Detail/7-myths-about-physical-therapy

https://www.moveforwardpt.com/benefits/default.aspx

Get Your Hip and Knee Joints Moving Again with These 5 At-Home Exercises

Are your hips and knees feeling stiff, achy, or even painful? Noticing more discomfort in your joints when standing up and moving around? If so, you’re not alone.

This quarantine has taken a toll on many people’s bodies, as it has become much more difficult to maintain the same levels of physical activity at home. However, getting exercise is still very important – especially for your hips and knees!

Your hips and knees were made to move, and when we sit around without exercising them, they can lock up, become tight, and result in discomfort. You may be wondering how you can get the same workouts in your lower extremities without gym equipment – well, we’ve got you covered! Follow the exercises below for both relief and prevention for hip and knee pains – and, as always, if you have any questions about these exercises, don’t hesitate to call or message us.

5 exercises to stretch and strengthen the lower extremities

Hip Circles Hips bothering you while stuck at home? Try some Hip Circles! This easy-to-do exercise is exactly what it sounds like – simply lie on your side, raise your top leg and rotate your hip in a circular motion. Then, switch to the opposite direction. Begin by doing 3 reps of 10 with both legs – your hips will be feeling better in no time!

Here is a video for your reference: https://vimeo.com/354635534/ed456c310a

Straight Leg Raise. When stuck at home, sedentary tendencies can cause the knees and hips to lock up, resulting in pain. Get those joints moving again with a Straight Leg Raise. Simply lay flat on the ground and lift your legs until they are straight in the air at a 90 degree angle with the rest of your body. Repeat 3 reps of 10 for both legs. Bonus – this also works your abs!

Here is a video for your reference: https://vimeo.com/253319361/385e6397da

Hip External Rotation Stretch. This is a great stretch for targeting both your hip and knee joints. Begin by sitting on the floor with your feet straight out in front of you. Then, bend one knee across the opposite leg and push down on said knee with your hand – you should feel this stretch in both your hips and knees! Repeat these directions on both sides to get a full stretch.

Here is a video for your reference: https://vimeo.com/396686977/03443a1dcc

Kneeling Hip Flexor Stretch. If you are looking for a deep stretch, this is the one for you. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs.

Here is a video for your reference: https://vimeo.com/313249747/fc2b99416b

Standing Hip Flex. This one will surely get your blood pumping! Begin by standing up straight and then lift your right knee up in a 90 degree angle in front of you. Then, rotate your leg sideways while keeping that same position by shifting your hip muscles. Hold this position and then slowly rotate your hips back to the front and place your foot back down, flat on the ground. Repeat these same instructions with your left knee, completing 3 reps of 10 on each side.

Here is a video for your reference: https://vimeo.com/398211318/e408af2c5c

Questions?

Looking for more assistance with these exercises? No problem! If you have any questions about how to perform these exercises or add more into your daily routine, call or message us at any time. We are here to help you remain active, safe, and healthy at home!

Get Moving at Home! Tips for Achieving a Full-Body Workout During Quarantine

Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a full-body workout. Yes, it is true that gyms, workout classes, intramural leagues, and the like are closed/postponed for the time being – but it is still important to remain active and get your whole body moving as often as you can.

While, like many of us, you may not have a home gym or the resources that a fully functioning brick-and-mortar gym may have, there is still plenty you can do at home – you just have to know the right exercises! For a full-body workout that will leave you feeling as if you just had your normal session at the gym or your workout class of choice, follow the exercises below.

5 full-body exercises to feel the burn at home:

Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for!

Here is a video for your reference: https://vimeo.com/380487900/01e9d5eb56

Running Man. Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you.

Here is a video for your reference: https://vimeo.com/266320240/e24492ba6e

Split Stance Side Plank with Arm Raise. Planks are always a good choice for working out at home, since they are easy to do and great at targeting several muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side.

Here is a video for your reference: https://vimeo.com/365312407/f94fc2ebb9

Dynamic Hamstring Warm Up. It is important to stretch those hamstrings while you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides.

Here is a video for your reference: https://vimeo.com/359766215/7c4c1251d0

Dynamic Hip Flexor Warm Up Straight. This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities!

Here is a video for your reference: https://vimeo.com/359766170/4aa490e69d

Questions?

As always, if you have any questions about these workouts or if you’d like to inquire about additional advice to get moving from the comfort and safety of your own home, don’t hesitate to call or message us. We are still here to help you reach your physical goals!

How Therapeutic Massage Can Help You Get Back in Game

If you are an athlete, you know the amount of dedication that it takes. Whether you’re preparing for a marathon, competition, recital, or big game, the amount of training and preparation is extensive. You have to train your muscles and tissues to perform in the ways you want them to, which can ultimately lead to pain and soreness. This is a minor setback, but it doesn’t change the fact that it temporarily impedes your training process. Therapeutic massage is commonly used in athletes whose muscles may have experienced extended periods of overuse. It helps in loosening up any tight areas and making recovery quicker and easier – so you can get back on track to accomplishing your end goal. Call BeActive Oakville today to figure out how therapeutic massage can help you!

Your soft tissues and you:

Your muscles are made up of many small, thin fibers that contract on command, working together to mobilize your muscle groups. These muscles are attached to your bones by connective tissues, called tendons, enabling them to move your body parts. Your bones are then connected by tougher bands of connective tissue, called ligaments, for added stability. Your ligaments are covered by yet another connective tissue called fascia. All of these connective tissues can be referred to as “soft tissues.”

Soft tissues help in mobilizing your joints and giving your body the strength it needs to perform tasks. Your soft tissues provide you with the ability to do many things; however, they also limit you from pushing yourself too far – even if that’s your intention. These can be damaged by certain stresses, especially those caused by the repeated actions within athletic activity. For example, “tennis elbow” or “golfer’s elbow” are both colloquial terms used to describe tears in the tendons of the elbow. They got their name from the repeated swinging action that tennis players and golfer’s do, making it a common injury that they experience. A tear in the tendon such as this can lead you with a significant amount of swelling and inflammation. Many athletes also experience sprains, which is caused by a ligament stretching farther than intended.

These may occur in response to the intensity of your sport, but they can also occur if muscles simply are too tight before you begin one of your workouts. Therapeutic massage can help with this, as it loosens up the muscles, and may even prevent some of these injuries from occurring.

How physiotherapy will improve your performance:

Therapeutic massage can be extremely beneficial for athletes, both before and after their training process. Your physiotherapist may also recommend other types of massage to complement your physiotherapy treatments, including:

Deep tissue massage. This type of massage loosens up your muscles and their connective tissues.
Myofascial release. This type of massage creates room for tissues that may be trapped by distortions or fascial adhesions, freeing them from constriction.
Swedish massage. This type of massage relaxes any stiff or tense muscles you may have, allowing for increased blood flow and fluid drainage from swollen areas.

Therapeutic massage promotes tissue healing, so you can get back to your sport of choice as quickly as possible. Sports massage therapy can also be used before you even begin your rigorous exercise regimen, targeting the specific muscles and tissues that see the most use for your sport. By working to mobilize, loosen, and relax these muscles before you train, you can help them stay limber throughout the process. This will decrease your risk of strains, sprains, and ruptures.

Your soft tissues work hard to make sure your body is functioning correctly, so it is important to help optimize their health and function. If you are an athlete looking for physiotherapy treatments, give our office a call to schedule a consultation with one of our physiotherapists today. We would be happy to discuss massage with you and how it will benefit your physical performance. Your sport is important to you – we want to help get you back in the game!

Sources:

https://www.health.harvard.edu/alternative-and-complementary-medicine/therapeutic-massage-for-pain-relief

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743

Physiotherapy: A Natural and Easy Solution for Shoulder Pain

Your shoulders are a complex part of your body – they are your most flexible and movable joints, consisting of multiple bones, muscles, and tendons. They provide you with a great amount of mobility, allowing you to perform many of your daily tasks, in addition to several exercise regimens. However, this also means that there are many ways that the shoulders can become injured, resulting in pain and lack of mobility.

Shoulder pain can be experienced due to a multitude of different causes, and there are several steps you can take to ease your discomfort. Physiotherapy is a natural, easy, and effective way to ease shoulder pain. To find out how physiotherapy can benefit you, give our office a call today!

Why am I experiencing shoulder pain?

There are several underlying causes that could result in shoulder pain. For example, a sudden injury or trauma to the shoulders can cause them to become painful. Repetitive motions can also cause shoulder pain, as your muscles, joints, and tendons are working in overdrive. Physiotherapy can treat several specific conditions that may be contributing to the pain or discomfort that you are feeling in your shoulder. Some of the most common conditions resulting in shoulder pain include:

Torn cartilage. When a cartilage tears, you may experience a number of painful symptoms. You may experience decreased strength and a limited range of motion in the affected shoulder. You may also experience pain when moving your arm in certain ways. If you are suffering from a torn cartilage, physiotherapy can provide relief.
Tendonitis. Tendonitis occurs when a tendon becomes irritated or inflamed. It can appear in several parts of the body, and colloquial terms such as “tennis elbow,” “swimmer’s shoulder,” and “jumper’s knee” are usually used to describe it. A physiotherapist can treat different types of tendonitis and relieve the inflamed area.
Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and sprains can result in an ongoing shoulder pain that may make it difficult to partake in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains will often require physiotherapy treatments.
Bursitis. Bursitis is an inflammation of the joints, and it affects the fluid-filled sacs surrounding the bones, muscles, and tendons. It often occurs in areas of the body that are used for repetitive motions. If you are experiencing bursitis, you may feel stiff or achy in the affected area, which could also become red or swollen. Physiotherapy can help ease the inflammation, as well as your painful symptoms.
Frozen shoulder. Frozen shoulder is a painful condition that typically occurs after extended periods of inactivity, such as being contained to a sling or cast after an injury. This condition will gradually worsen over time, resulting in pain and stiffness. It typically corrects itself after a couple years, but physiotherapy can help provide relief while you are recovering. It could also help to speed up the recovery process.
Arthritis. Arhritis is a joint disease that causes pain and stifness. There are several different types of arthritis, but the most common are osteoarthritis and rheumatoid arthritis. Osteoarthritis occurs when the cartilage between your bones begins to break down, causing the bones to rub together. Rheumatoid arthritis occurs when joints become swollen and inflamed. For both of these conditions, physiotherapy can provide pain relief and mobility improvement.

How will I benefit from physiotherapy?

A physiotherapist works hard to provide improvement to your flexibility and range of motion, in addition to relieving the pain and discomfort you are feeling. They may implement any combination of treatment methods, such as cold and hot therapies to ease pain and increase mobility; massage therapy to relieve pressure on your muscles, joints, and tendons; or an exercise regimen to promote movement and healing of the affected area. Other treatment methods may include aquatic therapy, ultrasound, or electrical nerve stimulation.

Whatever type of pain you’re experiencing, a trained physiotherapist can create a specialized program to treat your particular condition. Physiotherapy has been proven to help with several conditions, and in many cases it has eliminated the need for harmful drugs and invasive surgeries altogether. Contact BeActive Physiotherapy today to schedule a consultation with one of our physiotherapists, and get started on your journey toward long-lasting relief!

Sources:

https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=1793961e-c552-4367-b3fb-61a1467b7930

https://www.mayoclinic.org/symptoms/shoulder-pain/basics/definition/sym-20050696

Posture Perfect: How to Correct Your Back Pain

If you suffer from back pain, you’re in good company. In fact, the most commonly reported area of pain is the back. According to one longitudinal study, 3% of all emergency room visits between the years of 2004-2008 were due to back pain or injury. An estimated 25 million Americans suffer from chronic pain, many of whom experience that pain in their back. Back pain can be limiting in numerous ways, and many people with chronic back pain also have a disability that makes it difficult for them to perform their daily tasks. While this is undeniably frustrating and uncomfortable, physiotherapy can help get you back to your normal functioning, pain-free life! For more information on how we can help you eliminate your back pain, give our office a call today.

Why do I have back pain?

If you are suffering from persistent back pain, there is a good chance it is due to your posture. Poor posture is one of the most common causes of back pain. Do you slouch at your desk? Do you lean forward to read emails? Do you hunch over your keyboard? These are all things that people do subconsciously, without even realizing the toll it takes on the body.

Your posture affects how your body moves – whether you’re sitting, standing, walking, running, jumping, or performing pretty much any other task throughout the day. Your posture may also change depending on what you are doing – perhaps your posture when you stand is perfect, but when you sit at a desk or lay down, your body begins to hunch and fold in ways that it is simply not supposed to.

How did I develop poor posture?

Poor posture isn’t anything to be embarrassed about – very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned. Maybe you’re completing a project at work, it’s the end of the day, you’re tired, and you’re slouched sideways in your desk chair with one eye on the monitor and the other on the clock. This position isn’t normal for your body, but you are getting in the position most efficient for you to type up the rest of that file and then zoom out the door.

Poor posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch, slump, hunch, and droop over when we get feel drained because our bodies literally get tired of holding us up.

Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer.

How will physiotherapy help me regain proper posture?

Physiotherapy is a great way to regain normal posture. Physiotherapists are experts in movement and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture.

At your initial evaluation, your physiotherapist will perform functional testing and diagnostic imaging in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. This plan will focus on improving your posture, increasing strength, and (most importantly) relieving pain.

If you are experiencing back pain, your posture may be to blame. Fortunately, our advanced team of physiotherapists are ready to help you begin your journey toward long-lasting pain relief. Find out for yourself why physiotherapy is one of the most effective ways to address your back pain and start on the road to recovery. Contact Beactive Oakville Physiotherapy today to schedule a consultation, and figure out how physiotherapy can help make you “posture perfect!”

Sources:

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/posture-align-yourself-for-good-health/art-20269950

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817

Everything You Need to Know About Your Sprains and Strains

We’ve all been there – walking down the street, not paying attention, when suddenly your ankle slips off the curb. There’s immediate pain, but it’s difficult to determine if it’s an injury that will go away on its own with a little RICE (rest, ice, compression, elevation) treatment, or if a visit to the doctor will be necessary. The best way to find out if you’re experiencing a sprain or strain that warrants medical attention is to consult with a physiotherapist. Contact BeActive Oakville Physiotherapy today!

Sprains and strains: what’s the difference?

That’s one of the most common questions people ask when they hurt a part of their body: is it a sprain or strain? While they may seem similar, the distinctions are actually easier to make than you may think. In order to know the differences between a sprain and a strain, you much first know the differences between a tendon and a ligament.

Tendons are strong, fibrous tissues that connect bone to muscle. Ligaments are similar connective tissues to tendons, although instead of connecting bone to muscle, they connect bone to bone.

A strain occurs when the tendons attaching your muscle to bone are stretched too far or torn. A sprain can be acute, meaning that it happens as an immediate response to an injury, or chronic, meaning that it has developed over time due to performing the same repetitive motions over and over.

A sprain occurs when the ligaments connecting your joints are damaged. This can affect your ankles, knees, elbows, or wrists. With a sprain, the joint is so violently twisted that the tissues are stretched or torn. The pain may be mild, subsiding in a few minutes or hours, or it can be more severe, requiring physiotherapy or even surgery.

How can physiotherapy help?

Physiotherapists are highly trained medical professionals in the field of movement. They can help you recover from your sprain or strain, in addition to helping you prevent further injury in the future. Physiotherapy is a proven and efficient way to provide relief, and in many cases it eliminates the need for harmful drugs or invasive surgery.

For a sprain or strain, physiotherapy treatments typically follow three steps. In the beginning, pain relief is the primary goal. Your physiotherapist will provide you with one or several pain-relieving services, such as ice and hear therapies, manual therapy, electrical nerve stimulation, stretching, or ultrasound.

After the pain has been managed, your physiotherapist will focus on healing the injury. He or she will help you regain your range of motion in the joint that was sprained, or will help strengthen the muscles that were strained.

Once your injury is healed, the focus will be on preventing future injury. Unfortunately, once you have sprained a joint or strained a muscle, you are much more likely to do it again in the future. However, physiotherapy can help prevent that from happening! By providing strengthening exercises, your physiotherapist will help you build muscle around the injured area, greatly reducing your risk for injuring it again in the future.

If you have a sprain or strain that needs treatment, give our Oakville, ON office a call today. We will set up a consultation with one of our physiotherapists for you, so you can discuss what treatments may benefit you. Don’t wait to seek treatment – find relief today!

Sources:

https://www.mayoclinic.org/diseases-conditions/sprains-and-strains/diagnosis-treatment/drc-20377943

https://medlineplus.gov/sprainsandstrains.html

Quick Links

Latest Health Posts

December 18, 2024

New Year, New You: How to Stick to Your 2025 Resolutions

It’s just about that time of year when many people start thinking about New Year’s resolutions to pursue in 2025. The idea of a "New Year, New You" is certainly inspiring, but the reality is that most people abandon their resolutions after just one month

Read More

GET THE LATEST HEALTH TIPS

Newsletter Signup

Subscribe today for free healthy tips and exclusive offers. Don’t worry! We won’t bombard your email account with endless emails. Expect just 2 emails every month for healthy living!