Say Goodbye Your Chronic Back Pain With These Helpful Tips!

Did You Know Physiotherapy Could Help Provide Chronic Back Pain Relief?

Do you periodically find yourself disabled by bouts of back pain? Do you experience ongoing back pain that never gives you a moment’s relief?

Whatever form it may take, chronic back pain can put all kinds of limits on your life — until you finally start taking the necessary steps to address it head-on.

But you don’t have to schedule major surgery or allow yourself to become addicted to prescription painkillers just to keep this lurking monster at bay.

Conservative strategies such as physiotherapy and smart lifestyle practices can help you manage your chronic pain for life. Ask our physiotherapist to evaluate your conditions and recommend specific treatments!

What exactly is chronic back pain?

If you’ve ever injured your back in a car crash, high-impact sports injury or work-related accident, you know just how bad back pain can get.

As horrendously painful as that acute back pain may be, however, at least it goes away at some point. Chronic back pain hangs on long after an acute injury or other ailment should have resolved it through healing.

Chronic back pain is pain that persists for three months and longer. This type of pain can be due to a variety of reasons, including arthritis of the spine, aging, disc problems and myofascial pain syndrome.

Technically, back pain is categorized as chronic if it continues for at least 3 months -and in many cases, chronic back pain can haunt sufferers for years. This is especially true if your back pain stems from an irreversible or progressive condition.

About 20 percent of people who have back pain will have it develop into chronic back pain with persistent symptoms. Chronic back pain ranks number three on the scale for the most burdensome conditions for Americans.

What caused my back pain to develop?

The first step in addressing your chronic back pain is having some understanding of its cause.

Chronic back pain can be caused by many underlying issues, from an acute injury that failed to heal correctly to chronic health problems such as:

  • Degenerative disc disease, a condition in which the spinal discs bulge and flatten
  • Arthritis in the facet joints that mobilize your spinal column
  • Chronic muscle or connective strain due to stress, overuse or repetitive motion
  • Muscle knots associated with fibromyalgia, myofascial pain syndrome and other chronic problems
  • Physical or postural imbalances that lead to chronic muscle strain and soreness
  • Congenital deformities such as scoliosis
  • Excess weight from obesity or pregnancy
  • Herniated discs that compress spinal nerve tissue

Chronic back pain doesn’t always limit itself to your back.

Conditions that involve pinched nerve roots may send pain and other odd sensations into your upper or lower extremities.

What can physiotherapy do for chronic back pain?

Don’t fall into the trap of feeling helpless against your chronic back pain. Our physiotherapist can analyze your current condition to determine the exact cause of your symptoms.

We can then prescribe, not just physiotherapy exercises, but an entire way of living that helps you maintain optimal day-to-day comfort. Here are some tips you can incorporate into your new pain-management routine:

  • Sleep differently – Switch to a different type of mattress or adjust your sleep position to minimize nighttime (and next-day) pain.
  • Exercise – Regular physiotherapy exercises to strengthen your core muscles (including the muscles of the abdomen, pelvis and lower back) can stabilize your spine and ease muscle pain.
  • Change your ergonomics – Move things around in your workplace so that you can reach frequently-needed items with a minimum of stooping, bending or twisting.
  • Pursue stress reduction – Yoga, meditation, and other stress-busting techniques can help you keep your back muscles relaxed.
  • Improve your nutrition – Emphasize anti-inflammatory foods, “nature’s medicine” for chronic pain. Our physiotherapist can also prescribe exercises to help you lose weight, thus taking pressure off of your spine.

The exercises your physiotherapist prescribes to you will help retrain the deep muscles of your back. Your physiotherapist will show you how to use the right spinal and abdominal muscles before beginning any exercises to stabilize the spine. Manipulation is another technique to alleviate chronic back pain. Short and rapid thrusting movements are done over a joint to reduce pain and increase mobility.

Ready to find relief?

Ready to learn more about how to fight chronic back pain? Contact Be Active Physiotherapy and Wellness today!

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Ready to Say Goodbye to Opioids? Physiotherapy Has Got You Covered

With Physiotherapy, Pain Relief Doesn’t Have to be in the Form of a Pill!

Pain can substantially affect your ability to engage in even basic daily activities. You may feel that taking opioids to relieve the pain is your only choice. There are other options available, including physiotherapy, that can help you live a pain-free life.

Are you taking opioids to relieve pain? The National Institutes of Health states that the number of adults in the United States suffering from pain related health conditions has dramatically increased in recent years.

Call our office to learn more about how we can help you reduce or completely eliminate your opioid use.

Opioid use, explained

Opioids are a group of pain medications that work by attaching to opioid receptors in the brain. The perception of pain is then dulled or eliminated.

They are also classified as narcotics. Sometimes opioids are prescribed for pain when recovering from an injury or after a surgical procedure. There are several types of opioids that are often prescribed for pain.

  • Fentanyl
  • Morphine
  • Oxycodone
  • Codeine

These are also sometimes sold under brand names such as OxyContin, Vicodin, and Percocet. They can be administered in a variety of ways.

They are often taken in pill form but can also be taken by IV, an injection, nasal sprays, skin patches, or even as lozenges.

It’s extremely important that opioids, no matter what type or brand, only be taken as directed under a doctor’s supervision. While they may temporarily eliminate physical pain, they aren’t ideal for long-term use.

So, why are opioids so troublesome?

You may have been in an accident that left you experiencing chronic pain. Certain health conditions may also increase the likelihood of recurring pain.

While opioids are effective for treating pain, they have the potential to be highly addictive. The longer these medications are used, the greater the tolerance an individual has for them.

When an individual takes greater amounts of an opioid to receive the same effects, this can increase the risk of overdose.

Side-effects and symptoms of opioid use include nausea, constipation, and sleepiness. Long-term symptoms related to excessive opioid use could include impaired memory, inability to concentrate, or increased drowsiness.

Individuals may experience increased cravings for the medication when they stop taking it. Life-threatening symptoms associated with an overdose may include slowed heart rate, shallow breathing, and unconsciousness.

What if I have arthritis?

It is fairly common for people who suffer with arthritis pain to resort to expensive surgery, steroid injections, and prescription medications to cope with their pain. Sometimes, these treatments can actually benefit patients with severe arthritis. More often than not, the better route to go involves physiotherapy and natural treatments.

Arthritis does not discriminate either, and although it tends to be found often in elderly patients, it can affect anyone at any age. According to a study on JAMA, “[rheumatoid] arthritis (RA) occurs in about 5 per 1000 people and can lead to severe joint damage and disability.” Arthritis is also one of the top causes for disability in America. If left untreated by a professional, patients suffering with arthritis can experience extremely painful symptoms for long periods of time.

If you want to learn more about how physiotherapy can benefit you and decrease your arthritis pain, give our office a call today.

What can a physiotherapist do?

It’s always better to treat the source of pain than to mask it or simply treat symptoms. A physiotherapist may be able to help you reduce or even eliminate the amount of pain you’re experiencing.

This can help you reduce your reliance on opioids. Whether your pain is the result of an injury or a medical condition, a physiotherapy treatment program may be able to help. A therapist can evaluate your individual condition and create a program designed to treat your specific needs.

According to Move Forward, there are several specific ways physiotherapy can reduce pain. A therapist can prescribe exercises to improve muscle tone, increase flexibility, and help you move more effectively, which can all help reduce pain.

Manual therapy and dry needling may be able to ease pain in your joints and soft tissues. physiotherapy can also be used before and after a surgical procedure to eliminate any potential pain.

Find the relief you need with physiotherapy

Contact us or visit us in Oakville, ON to learn more about how physiotherapy can reduce your pain and eliminate your need for opioid medication.

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Joint Pain Can Cause Hindrances to Your Daily Life – Physiotherapy Can Help

Living with Joint Pain? Start physiotherapy today!

Do you have more trouble getting around during the day than you once did? Are you having trouble keeping up with basic demands of your job? Do you look for excuses to withdraw from some of your favorite activities simply because it hurts to move? Joint pain can turn even the most routine tasks into dreaded chores – or make them totally impossible to perform at all. You need to address this issue before it gets so bad that you can’t do anything. Fortunately, you can get much of the help you need through physiotherapy. Our physiotherapist can help you optimize your mobility without drugs or surgery, so contact us today!

Physiotherapy and joint pain – how can it help?

Most cases of joint pain will respond to conservative, non-surgical forms of care. But not all such forms of care are equally useful.

For example, you may have already noticed that pain-relieving drugs only go so far to ease your symptoms, while doing nothing to address their causes.

Our physiotherapist can help your joints function more normally, improving your musculoskeletal health, with greater pain-free freedom of motion as a natural result. Physiotherapy options for joint pain include:

  • Strength training to build up the strength in your joints’ supporting tissues
  • Lifestyle/ergonomic recommendations to help you perform daily tasks more comfortably
  • Massage, as well as heat and ice therapy to control joint pain and inflammation without drugs
  • Walking, swimming, or cycling exercises to keep your joints moving
  • Stretches to increase your joint flexibility

During your first visit with a physiotherapist, be prepared to talk about your symptoms. If your doctor has already diagnosed the condition that is causing your joint pain, your physiotherapist should know this.

Your therapist will need to know about the type of joint pain you are experiencing, the times of day when the pain is worse, and any physical activities that you engage in on a regular basis (for example, do you have a job that requires physical labor or sitting at a desk all day, or are you retired and less active?).

Your therapist will likely run you through a series of simple tests during your first visit. These will be done to test your range of motion, balance and posture. This information will be used to help create a customized physiotherapy regimen to help you relieve the joint pain, while strengthening muscles to help support the joints.

Your plan of physiotherapy will likely contain a combination of body mechanics work, exercises and manual therapy. Body mechanics involves teaching you the proper way to move, sit, stand, lift objects and engage in other daily activities, without causing pain to your joints.

The exercises will likely be low-impact to relieve pressure on the joints while strengthening your muscles, such as water aerobics. Manual therapy is a specialized type of therapeutic massage that your physiotherapist is trained in; manual therapy can help to soften tissues and relieve pain associated with your joint condition.

Are you experiencing these symptoms of joint pain?

Joint pain isn’t just annoying; it can be downright disabling or even dangerous.

If, for example, you can’t reliably turn your head to see traffic, you could easily end up in an auto accident. Stiff joints that affect stance and gait can increase your risk of falls.

Simply buttoning your shirt, cooking a meal, or writing a check may be beyond you. Joint pain needs to be slowed and reversed so you can continue to live the life you want!

Could one of these conditions be causing your joint pain?

If you’ve ever ruptured a joint ligament or fractured a bone in a joint, you probably experienced a lot of pain over a set, limited time period.

This is known as acute joint pain. But in some ways, chronic joint pain can be much more debilitating as it haunts you for months after month, and year after year.

This kind of joint pain is commonly caused or worsened by:

  • Osteoarthritis – Osteoarthritis is a progressive, usually age-related degeneration of the cartilage that normally cushions a joint’s bone ends.
  • Rheumatoid arthritis – Rheumatoid arthritis is caused by abnormal immune system responses that attack the linings of joints, producing bouts of swelling, pain, stiffness, and joint damage.
  • Non-ergonomic working conditions – An improperly-positioned workstation or other awkward workplace arrangements can force your body into stressful, painful positions.
  • Excess weight – The heavier you are, the more pressure your weight-bearing joints must withstand. These pressures can lead to premature joint deterioration and joint tissue strain.
  • Musculoskeletal imbalances – If your muscles suffer from uneven development, you may be unable to sustain a symmetrical posture. This can create muscle spasms and trigger points that refer pain to the joints.
  • Degenerative disc disease – Age-related bulging discs, spinal stenosis, and other spinal changes can cause serious joint pain in the neck or back.

Why is physiotherapy better than surgery for joint pain?

According to Harvard Health Publishing,

“Trying physiotherapy before opting for surgery may be the better choice. You may be able to spare yourself the expense, pain, and recovery time of surgery, says physiotherapist Karen Weber, clinical supervisor at Harvard-affiliated Spaulding Rehabilitation Outpatient Centers in Braintree and Quincy, Mass.

There is growing evidence supporting that idea. In the past few years, studies have indicated that physiotherapy is just as effective as surgery for relieving pain and restoring function for people with arthritis in their knees or backs.”

Ready to find relief?

Want to get your everyday life back? Call our physiotherapist today or visit us in Oakville, ON!

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Living With Achy Hips and Knees? Kick Your Pain to the Curb with Physiotherapy

Find the Relief You Need with the Help of a Physiotherapist!

Are your hips and knees in pain when you wake up? Are you in pain when you go to bed? Are the activities you do between sunrise and sunset impacted by chronic hip and knee joint dysfunction?

You don’t have to give up hope of living with less pain—or become reliant on the medicine cabinet, either.

At our physiotherapy clinic, we have an experienced physiotherapist staff who can help you find more ease, strength, and confidence in your day-to-day life.

We invite you to call us and find out how we can help. Read more to learn what we do every day for our patients in hip and knee pain!

5 reasons you should consider physiotherapy for hip and knee pain

1. Move with ease and without pain

Many of the impairments you and your physiotherapist work to correct—including weakness, poor posture, and limited range of motion—may have been caused or worsened by things you’re unknowingly doing.

This includes sitting too much, using poor body mechanics, breathing improperly, and having an ineffective ergonomic set-up at work. A physiotherapist can educate you about ways to move in more energy-efficient and safe ways to enhance the overall effects of your care and reduce the risk of re-injury.

2. Improve the health and fitness of your joints

When you see a physiotherapist for hip or knee pain, he or she may use joint mobilizations or manipulations to help promote healing and attract circulation to the inner joint surfaces.

These techniques have also been shown to reduce pain and improve joint alignment…and they feel good, too! When complemented with services like massage and the Active Release Technique, physiotherapy can help you get physical and mental relief.

3. Participate in treatment methods that are safe, effective, and non-invasive

You don’t have to rely on over-the-counter or prescription painkillers to ease those achy, stiff, swollen joints!

Physiotherapy modalities that have been shown to ease pain, reduce spasms, increase circulation, and promote healing include electrical stimulation, diathermy, cold laser therapy, dry needling, and therapeutic ultrasound.

4. Enhance your range of motion and improve your joint strength

Increasing muscle strength and mobility of the connective tissues around your joints (including the tendons, muscles, fascia, and joint capsules) will help your joints feel better and move better.

This can also help you improve your functional activity tolerance, which is essential for work, leisure, and simple daily function.

5. Reclaim your life!

According to the Arthritis Foundation, exercise is one of the best ways to manage hip pain and knee pain caused by osteoarthritis.

By implementing some or all of the above interventions in a customized treatment plan, a physiotherapist can help you get back to regular exercise in a way that is safe and effective for you, based on your current abilities, goals, and needs.

This is especially helpful if you’re currently on a fat loss journey since being overweight is a major risk factor for knee and hip pain.

What’s causing my hip and knee pains?

Hip and knee pain can be caused by a great number of problems.

Some of these are related to musculoskeletal misalignment, poor posture, and/or excess weight; others occur as the result of natural aging or unhealthy sports/work habits.

Your hip or knee pain may stem from:

  • Infections
  • Bursitis, an inflammation of the friction-reducing sacs surround the joints
  • Tendinitis, or stretched ligaments
  • Osteoarthritis, a painful inflammatory condition involving deteriorated joint cartilage
  • Runner’s knee, an instability of the kneecap
  • Postural/alignment issues that throw your body off balance, straining the knees or hips
  • Traumatic injuries, such as dislocation of the joint

Our physiotherapist can often tell the cause of your hip or knee pain from its location.

For example, pain along the inside of the hip is more likely to be caused by a problem with the bones or cartilage. Pain along the outer side is typically caused by a problem in the muscles, tendons, or ligaments.

Ready to find relief?

The sooner you seek physiotherapy for knee or hip pain, the better. Research shows that patients who rehab their hip or knee pain with physiotherapy within 15 days of symptom onset have less need for pain injections, medications, or surgical intervention.

Tired of spending every day in pain?

Contact our clinic today to schedule an appointment with a physiotherapist and heal from the inside out.

Physiotherapy: Treating Arthritis Without Drugs

Discover the Ways Physiotherapy Can Help You Find Natural Relief

Stiffness and discomfort don’t have to be a part of our daily lives — and yet many people assume that they’re doomed to suffer from arthritis pain.

If you’ve been losing more and more of your mobility and productivity due to chronic joint inflammation, you may be disappointed by the use of painkilling drugs or even alarmed by the potential dangers of such drugs.

Fortunately, you have a safer, more effective path toward arthritis pain management: physiotherapy.

How will physiotherapy help my arthritis?

If you want an arthritis pain management plan that improves your health without presenting you with the dangers of drugs, turn to physiotherapy. Our physiotherapist can examine your joints to see how advanced your arthritis has become and how it may be affecting your stance, gait or mobility. You’ll then receive a customized pain management plan that may include:

  • Physiotherapy techniques – You may benefit from massage therapy, cold/heat therapy or laser therapy.
  • Exercise – Exercise can aid arthritis sufferers by boosting circulation, easing inflammation, strengthening joint tissues and increasing range of motion. It can help you improve your balance, if that’s become a problem for you.
  • Lifestyle guidance – Your physiotherapist can recommend specific changes to your everyday ergonomics or lifestyle that will ease your pain.
  • Corrective devices – Your physiotherapist can recommend specialized insoles and train you in the use of devices such as walkers or canes.

What type of arthritis do I have?

Arthritis includes an entire family of painful joint conditions. For some individuals, it may take the form of painful gout in a toe joint; in others, it can strike due to a bacterial joint infection. The majority of arthritis sufferers, however, suffer from one of two agonizing conditions:

  • Rheumatoid arthritis – This form of arthritis is caused by an auto-immune disease or dysfunction. The same protective mechanisms that normally fight off disease germs decide to turn on your joints, treating them as the enemy and attacking them. This results in painful inflammation that may come and go, leaving joint swelling and deformity in its wake.
  • Osteoarthritis – This most common form of arthritis is usually a natural consequence of a lifetime of joint motion, coupled with certain changes that take place during aging. Healthy joints contain not only a lubricating fluid to keep the bone ends moving smoothly, but also a layer of cartilage that acts as a shock absorber and anti-friction component. Over time, however, the production of lubricating fluid can start to dry up, while the cartilage becomes thinner and more worn until it finally breaks down completely. This leaves you with pain, stiffness, and inflammation that usually feels worse whenever you try to move or put weight on the joint.

Many arthritis sufferers naturally turn to medication in the hopes that it will ease their symptoms. NSAIDs, steroids, and (and in the most severe cases) opioid drugs may produce such relief, but only temporarily. These drugs can’t address the physical problems that actually cause your symptoms; they can only mute the symptoms themselves.

What’s more, painkilling and anti-inflammatory drugs can pose significant risks if they’re used constantly. NSAIDs can damage the internal organs, while steroids may contribute to everything from cataracts to osteoporosis. Opioids can be extremely dangerous, not only because of their addictive properties but also because overdoses can (and often do) prove fatal.

Understanding the dangers of opioids

Both opioid prescription rates and deaths from opioid overdoses have quadrupled in the last two decades. Given these identical statistics, one can’t escape the obvious conclusion: Reliance on painkillers has gotten out of hand, and the consequences can be literally fatal.

In a study published by the American Physical Therapy Association, titled “Beyond Opioids: How physiotherapy Can Transform Pain Management and Improve Health,” this issue is exhaustively analyzed. It identifies three important waves of the opioid epidemic:

“1. Increases in deaths involving prescription opioids starting in 1999
2. Increases in deaths involving heroin starting in 2010
3. Increases in deaths involving synthetic opioids since 2013”

Beyond extreme physical risk, over-reliance on prescription painkillers can have other detrimental effects on your health.

Withdrawal symptoms can be harrowing. And while you’re still using them, opioids can lead to depression, which sets up a vicious cycle of self-medicating in order to feel better emotionally as well as physically.

Find relief today

Don’t just numb your arthritis pain – manage it a smart, safe, and effective way. Contact BeActive Physio today!

Finally Relieve Those Aches in Your Back with Physiotherapy

Find the Answer to Your Back Pains Today!

Most Americans will suffer temporary back pain at some point in their lives. When back pain is not temporary, however, it becomes a major quality of life issue. The American Physical Therapy Association states that back pain is the most commonly experienced form of pain for Americans.

In fact, one in every four Americans has sustained some sort of back pain in the past three months. The good news is that you don’t have to live with back pain permanently.

Taking a proactive approach like working with a physiotherapist can help you find back pain relief at long last. Contact BeActive Physio for more information on how physiotherapy can relieve your back pain.

What can I expect with physiotherapy for back pain?

Over the course of your work with a physiotherapist, your progress will be monitored to ensure that you are recovering.

The goal is to eliminate the back pain so that you can live a normal life. A big part of working with a physiotherapist is that you will learn strategies for movement and carrying out daily tasks in ways that will prevent the pain from recurring.

For example, your therapist will show you proper posture techniques while you are at home, at work or enjoying leisure activities.

You will also learn how to keep up a regular exercise regimen to keep your supportive muscles strong, which will prevent the back pain from coming back. If your weight is contributing to your back pain, you will learn nutritional advice in addition to exercise to control your weight and keep back pain at bay.

What do treatments look like?

Once your back pain has been diagnosed, a personalized course of physiotherapy will be outlined for you. Treatments for back pain will vary based on the diagnosis, your age, weight, physical ability and other factors.

Your course of treatment may include any of the following:

  • Posture work to provide better support for your back
  • Electrical stimulation for pain relief
  • Manual therapy and spinal manipulation to improve joint mobility and relieve tissue pain
  • Stretching and strength building exercises
  • Ice or heat treatments for pain relief
  • Education on how to take better care of your back, such as proper methods of lifting, bending, sitting, and sleep positions

How will a physiotherapist diagnose my back pain?

Your journey with a physiotherapist will start with a discussion of your symptoms. Your therapist will also review your medical history for any past injuries or illnesses that could be contributing to your current pain. Your physiotherapist will also conduct an exam to assess how you are able to move and function as a result of your back pain.

The diagnosis phase will also involve some tests to find symptoms of more serious conditions. If your physiotherapist suspects that there is a serious health condition contributing to your back pain, you will likely be referred to a specialist for more testing. In most cases, this will not be necessary.

So, why am I experiencing back pain?

Did you know that the World Health Organization estimates that approximately 149 million workdays are lost due to back pain? It is a sensation that is all too common for millions of people.

60-70% of people across industrialized nations experience back pain, which can greatly hinder daily life and limit you from participating in certain tasks and activities that you enjoy. If left untreated, back pain can also progress into more serious health issues.

There are three main types of back pain:

  • Chronic Back Pain: If back pain lasts longer than three months without subsiding, it is classified as chronic.
  • Recurrent Back Pain: This occurs when acute back pain goes away for a while, but then comes back periodically.
  • Acute Back Pain: Acute back pain is the most common type. This is a temporary pain that goes away in less than three months.

Back pain is usually not serious and will resolve on its own. Recurring pain and chronic pain, however, can be a sign of a more serious health problem.

There is a broad range of potential physical conditions that could be causing your back pain, which include osteoporosis, degenerative disk disease, a herniated disk, fractures, or lumbar spinal stenosis.

Get started today

The key is to be proactive in standing up to your back pain. If the pain lasts longer than three months, it probably won’t go away on its own.

Call BeActive Physio today to schedule your first appointment with a physiotherapist.

Have You Been Stretching? If Not, These 5 Reasons Will Make You Want to Start!

Add Stretching to Your Daily Routine Today!

Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise.

Can some simple physical motions dramatically improve your overall health, wellness, and quality of life? In the case of stretching, the answer is most definitely yes. Stretching exercises are a staple of physiotherapy for just that reason.

In fact, according to physiotherapists, stretching is an important part of one’s daily routine – whether you’re exercising or not.

What are the different types of stretching?

Stretching involves stretching connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility and muscle elasticity. The five most common stretching exercises are:

  • Low Load
  • Static
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Ballistic
  • Dynamic

Ballistic stretch physiotherapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physiotherapist entails stretching with motion at different speeds and distances.

These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physiotherapy involved stretching the muscle and holding it for a few seconds.

PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.

A physiotherapist will determine the best stretching exercises for your affected area and implement them into your treatment plan. They will also give you home exercises.

These stretching exercises may include groin stretches, quadriceps stretches, knee stretches, calf stretches and more. They will also show you how to do easy stretches with a towel at home. Knee stretches are very common in all age groups. That’s because knee injuries are common due to overuse or athletic injuries.

Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.

Improve your mobility with stretching

It’s quite common for a physiotherapist to prescribe various stretching exercises to individuals suffering from chronic pain conditions. Stretching takes on special importance when you’ve become less mobile due to issues such as osteoarthritis. The less you move your joints, the greater the likelihood that your muscles and connective tissues will lose some of their length.

This change obviously limits your joint motion even further and leaves you in even more pain. Stretches naturally support physiotherapy recommendations such as walking, heat therapy, or massage therapy in increasing blood flow to painful joints and widening your pain-free range of motion.

Chronic pain syndromes often involve tight muscles. Syndromes such as fibromyalgia and its cousin, myofascial pain syndrome, cause muscle knots that limit muscle motion and trigger referred pain to other parts of the body. Regular stretching can help you “untie those” painful knots.

PT and stretching

It’s important to make sure you’re doing the right kind of stretches before and after your workout. A physiotherapist can put together an exercise routine for your specific type of workout.

Whether you’re playing a game of tennis, training for a mini-marathon, or walking through the neighborhood, physiotherapy can help you make the most of your activities. A physiotherapist can guide you regarding which types of stretches are the best for your current physical condition and the type of activities you’re participating in.

It’s also important to make sure you’re doing the right exercises in the correct way. You’ll want to make an appointment with a qualified physiotherapist to learn what stretches are right for you. Physiotherapy can help you make the most of your workouts and improve your overall health.

5 more reasons why you should stretch

1. Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physiotherapist. You’ll feel the rewards of stretching during your daily routine, walking or lifting.

2. Another benefit of stretching is increased blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.

3. Stretching specific exercises prior to exercising helps the muscles to achieve maximum range of motion. It also helps strengthen the muscles. That is why during physiotherapy stretching is a main focus.

4. Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physiotherapy sessions focus on a muscle group instead of just one muscle for stretching.

5. Lastly, a benefit of stretching is heightened energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. “According to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”

Get started today

Whether you see a physiotherapist or not, stretching should be a part of your daily routine. You’ll feel better, perform better, and avoid injury. Contact BeActive Physio today to learn more!

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Ready to Rid Yourself of Headaches? PT Can Help

Finally Find Relief for Your Persistent Headaches with Physiotherapy

If stress-related headaches are happening so frequently that they are impacting your daily life, it’s time to start thinking about physiotherapy for relief. Stress-related headaches, also called tension headaches, are the most common type of headache that impacts people.

While they are not as serious as migraines, tension headaches are a sign that something in your body is “off.” A physiotherapist can work with you to determine the cause and eliminate stress-related headaches for good.

How can a physiotherapist help with my headaches?

The ultimate goal of your physiotherapy regimen will be to eliminate your stress-related headaches. However, in addition to relief, you will gain additional benefits that will likely improve your overall quality of life:

  • Improved posture. Bad posture is really one of the leading causes of stress-related headaches. If you don’t enjoy good posture throughout the day, it is likely to lead to more generalized aches and pains, as well as the muscle tension that contributes to stress-related headaches.
  • Neck tension relief. You will have better range of motion in your neck and reduced tension, thanks to manual physiotherapy techniques applied to the muscles there.
  • Increased strength: Your therapist will teach you exercises to strengthen your neck and upper back, which will lead to improved posture. With better posture, you will be able to stand and sit longer without experiencing discomfort.

The many benefits of physiotherapy

The treatment of your stress-related headaches will depend in part on the diagnosis. For example, one course of treatment that would work for correcting your posture and strengthening the neck muscles might not be appropriate if your headaches are the result of a past injury.

In general, you can expect stretching and strength training to be part of your treatment. Other options that your physiotherapist might employ can include:

  • McKenzie therapies
  • Cervical traction
  • Body mobilization
  • Hot and cold compressions
  • Soft tissue mobilization

Aside from your physiotherapy sessions at the clinic, your therapist will also recommend exercises, stretches and lifestyle changes that you can make at home, which will all contribute to eliminating your headaches.

How else can PT help my headaches?

Our physiotherapist can help you get to the bottom of your headache problem.

If your headache is cervinogenic in nature, we may need to work on your neck. For instance:

  • Our physiotherapist can help you identify other migraine triggers and suggest strategies for avoiding them in your everyday life.
  • If your migraines are the result of a recent concussion, a carefully-administered course of physiotherapy can actually help you recuperate from that concussion more quickly.
  • Corrective exercises and postural/ergonomic changes can help you steer clear of “text neck” and other occupational headache triggers.
  • Laser therapy and massage therapy can both relax tight neck tissues and speed recovery to injured muscles.
  • Chiropractic adjustment can correct skeletal misalignment issues that place your neck muscles under unnatural strain. These adjustments can also help to reduce cluster headache attacks.
  • Exercises that strengthen and loosen your neck muscles can help to ease the stresses that set off your headaches.

Diagnosing headaches with PT

Before your physiotherapy treatments begin, your therapist will work with you to diagnose your headaches. You’ll need to discuss your medical history with the therapist. If you sustained an injury to your neck, back or jaw years ago, it could still be contributing to headaches to this day. The location where you experience pain, such as in the face, back of the neck or forehead, can also help to diagnose the source.

Your physiotherapist will likely run you through some tests as part of the diagnosis phase. For example, your posture will be checked as you engage in several activities. The strength of your muscles and the range of motion in your neck and shoulders will be tested. Your therapist might do some manual therapy to see how mobile your neck joints are.

Once the cause of your stress-related headaches is determined, a customized course of physiotherapy can be prescribed to treat them.

So, what’s causing my headaches?

One of the main causes of stress-related headaches is right there in the name: stress. The headache generally happens when the muscles in the neck or scalp become tense and contract.

Depression and anxiety are similar emotions to stress that can also lead to headaches. In addition, there may be a physical cause behind your stress-related headaches. An accident or injury to the neck or back can contribute to headaches. Poor posture and arthritis are two other potential causes.

Find relief for your stress-related headaches today

What are you waiting for? Stress-related headaches can be a thing of the past for you, after working with a physiotherapist to correct the problem. Contact BeActive Physio today to schedule your first appointment.

Manage Your Arthritis the Natural Way – With the Help of Physiotherapy

Arthritis Pains Don’t Need to Slow You Down Any Longer!

If you have arthritis, then you know all about the difficulties with moving and functioning in daily life that it can present. What you might not know, however, is that physiotherapy can help you find relief from your arthritis pain.

There is no cure for arthritis, but by using the exercises and techniques that your physiotherapist can teach you, the onset of arthritis can be slowed and you will experience less pain overall.

You have the choice for a safer, more effective path toward arthritis pain management: physiotherapy. Contact BeActive Physio and schedule a physiotherapy appointment today.

What can I expect from PT for my arthritis pains?

Physiotherapy visits are often short in duration. Your therapist will be focused on spotting problems with your physical function that are related to arthritis, and teaching you methods you can employ at home to relieve pain.

The way to actually achieve pain relief from your arthritis is to keep up with the teachings for the long term. The improvement will be gradual, so it’s important that you follow your physiotherapist’s instructions.

In order to help your physiotherapist to provide you with the best advice possible, think carefully about different physical goals that you might have.

For example, you might want to be able to do your daily job without straining your hips or knees, to reach things high up on a kitchen shelf, or to simply get in and out of your car without pain. Expressing these goals to your therapist will aid in ensuring that your treatments are as specific to your goals as possible.

Your physiotherapy sessions probably won’t need to be done on a weekly basis. Once every few weeks to monitor your condition and progress should be sufficient.

How do I know what type of arthritis I have?

Arthritis includes an entire family of painful joint conditions. For some individuals, it may take the form of painful gout in a toe joint; in others, it can strike due to a bacterial joint infection. The majority of arthritis sufferers, however, suffer from one of two agonizing conditions:

  • Osteoarthritis – This most common form of arthritis is usually a natural consequence of a lifetime of joint motion, coupled with certain changes that take place during aging. Healthy joints contain not only a lubricating fluid to keep the bone ends moving smoothly, but also a layer of cartilage that acts as a shock absorber and anti-friction component. Over time, however, the production of lubricating fluid can start to dry up, while the cartilage becomes thinner and more worn until it finally breaks down completely. This leaves you with pain, stiffness, and inflammation that usually feels worse whenever you try to move or put weight on the joint.
  • Rheumatoid arthritis – This form of arthritis is caused by an auto-immune disease or dysfunction. The same protective mechanisms that normally fight off disease germs decide to turn on your joints, treating them as the enemy and attacking them. This results in painful inflammation that may come and go, leaving joint swelling and deformity in its wake.

How will I benefit?

Arthritis attacks the joints of the body, so the goal of physiotherapy will be to restore the use of those joints and improve your ability to move around and engage in daily activities.

This will be achieved through a combination of exercise to strengthen the support structures around the joints, and teaching you how to move and engage in activities without worsening your symptoms. The exact course of treatment that your physiotherapist will prescribe will depend on how advanced your arthritis is and which parts of the body are impacted.

The physical exercises your therapist will teach you will be directed toward improving your mobility, range of motion, flexibility, and coordination. Your plan may include any combination of:

  • Environmental modifications: Your physiotherapist can make specific recommendations for additional therapeutic aids based on your type of arthritis. These can include ergonomic furniture or cushioned mats in areas of your home or at work where you tend to stand on your feet for long periods of time.
  • Treatments: Modern physiotherapy has a broad range of treatment options available to assist with arthritis pain. Hot and cold therapy can relieve the pain and stiffness in joints; braces or splints can help to stabilize and support arthritic joints; shoe inserts can relieve arthritis pain in the lower extremities; and so on.
  • Education: Sometimes arthritis in the hip or knee will require the use of assistive mobility devices, such as a cane or walker. Your physiotherapist will teach you the proper way to use these devices.
  • Posture: Your therapist will teach you various body mechanic techniques that will improve joint function and reduce pain. You will also be taught ways to use your strongest muscles and joints to relieve pressure on arthritic joints.

Get started today

If you are ready for relief from arthritis pain, contact BeActive Physio to schedule your first appointment with a physiotherapist.

Relieve Your Pain Without Drugs! Find Natural Pain Relief Today

Ready to Find Pain Relief Without the Side Effects of Opioids?

Pain is a serious problem in today’s world. It’s little wonder that painkillers and anti-inflammatory drugs have grown into such a mammoth industry.

Unfortunately, these drugs offer their own share of troubles, from addiction to dangerous effects on internal organs. Many people are now seeking effective pain relief that doesn’t come from a pill bottle. If you’re one of those people, you need to know about the amazing pain-busting potential of physiotherapy.

Physiotherapists can help individuals manage pain, and greater use of physiotherapy could make a real impact on the tragic levels of drug abuse in this country—abuse that often begins with a prescription for pain medication.”

So, instead of turning to opioids, consider physiotherapy first!

Why you should consider physiotherapy for your pain management needs

Physiotherapy offers numerous advantages as a safe, effective, all-natural pain management tool. A physiotherapist takes each individual’s symptoms (and those symptoms’ underlying causes) into account when devising a physiotherapy plan for pain management. Your plan might include modalities such as:

  • A soothing combination of heat therapy and cryotherapy
  • Chiropractic adjustment to help joints move more freely and correct painful musculoskeletal imbalances
  • Electrical nerve stimulation to interrupt pain signals
  • Cold laser therapy and/or massage therapy to boost circulation, relax tissues, and reduce inflammation
  • Resistance training exercises to strengthen muscles, making physical actions less of a strain
  • Aerobic exercises to get the blood flowing and encourage joint lubrication

Physiotherapy appears to have one more major contribution to make toward freeing pain sufferers from their symptoms.

Some physiotherapists have adopted “brain-rewiring” techniques such as graded motor imagery to help patients develop a new perception of their pain – one that allows them to master and minimize their responses to it. This form of physiotherapy seeks to give individuals more control over their pain so that they can tolerate more exercise, which then reduces the pain even more.

Physiotherapy can do more than just help you feel better. By providing you with non-pharmaceutical pain control measures, this form of care can help you steer clear of the side effects of prescription and non-prescription drugs.

Better yet, you’re going beyond the temporary numbing of your symptoms by actually treating the underlying causes of those symptoms. Why settle for the illusion of relief when you can have the real thing — and improve your health and functionality in the process?

So, what’s so bad about painkillers?

A variety of over-the-counter and prescription medications promise to ease pain and inflammation temporarily. Steroids do this by suppressing the immune system for people suffering from painful auto-immune disorders (such as rheumatoid arthritis).

That same immune-suppressing power, however, also makes the body more vulnerable to infection. Long-term steroid use has also been associated with cataracts, glaucoma, hypertension, water retention, acne, high blood sugar and osteoporosis. NSAIDs (non-steroidal anti-inflammatory drugs) block the production of inflammatory chemicals in the body.

These drugs aren’t necessarily safe, either. NSAIDs can cause stomach bleeding and kidney damage in some individuals. They have also been associated with elevated heart attack and stroke risks.

Perhaps the most ominous danger comes from opioid drugs. Opioids can deaden more than just pain. These powerful drugs caused over 70,000 fatal overdoses in 2017 alone. Some of these deaths may have been related to recreational drug use, but over 60 percent of the deceased were chronic pain sufferers.

Some important facts about opioids

Opioids are the most commonly used medication for pain management across the United States. Even though they are commonplace, they contain some shockingly harmful facts:

  • Opioids are a highly addictive substance and are the most commonly abused prescription medication.
  • Opioids are a highly dangerous class of substances. Heroin is among the opioid category, as well as prescription pain relievers like oxycodone, hydrocodone, morphine, and more.
  • More than 2 million people in the United States become addicted to pain medication every year, many of the medications being opioids.
  • About a quarter of heroin addicts began their addiction through prescription opioid dependency.

Contact us today

Our physiotherapist will be happy to create a pain management program just for you. Contact BeActive Physio today for a consultation!

Sources:

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