Category: Physio

Physio

Physiotherapy for Carpal Tunnel Syndrome

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Carpal Tunnel Syndrome (CTS) is a common condition that affects millions of people worldwide. It occurs when the median nerve, which runs through the wrist, becomes compressed. This can lead to symptoms like pain, numbness, tingling, and weakness in the hand and fingers. Fortunately, physiotherapy offers effective, non-invasive treatments to alleviate these symptoms and restore hand function. 

What Is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow passage in the wrist surrounded by bones and ligaments. When the median nerve passing through this tunnel is compressed, it can lead to;

  • Pain: Especially in the wrist and palm.
  • Tingling or Numbness: Often in the thumb, index, and middle fingers.
  • Weakness: Making it difficult to grip objects.

Common causes include repetitive hand movements, wrist injuries, or conditions like arthritis and diabetes.

How Physiotherapy Can Help with Carpal Tunnel Syndrome

Physiotherapy is a highly effective, drug free option for managing carpal tunnel syndrome. Here’s how it works;

1. Nerve Gliding Exercises

These gentle exercises help improve the mobility of the median nerve within the carpal tunnel, reducing pressure and alleviating symptoms.

2. Stretching and Strengthening Exercises

Stretching the wrist and forearm muscles can relieve tension, while strengthening exercises can improve grip strength and overall hand function.

3. Manual Therapy

Techniques like soft tissue massage and joint mobilization can reduce inflammation and improve wrist mobility.

4. Ultrasound Therapy

This non-invasive treatment uses sound waves to promote healing and reduce pain and inflammation in the wrist.

5. Ergonomic Advice

A physiotherapist can provide guidance on proper posture, wrist positioning, and workstation setup to prevent further strain.

6. Wrist Splinting

Wearing a wrist splint, especially at night, helps keep the wrist in a neutral position, reducing pressure on the median nerve.

Benefits of Physiotherapy for Carpal Tunnel Syndrome

  • Non-Invasive Treatment: Avoid surgery and medication with a natural approach.
  • Pain Relief: Target the root cause of discomfort.
  • Improved Mobility: Regain full use of your hand and wrist.
  • Prevent Recurrence: Learn techniques to prevent future flare ups.

When to See a Physiotherapist

If you’re experiencing any symptoms of carpal tunnel syndrome, such as persistent hand pain or tingling, it’s time to seek professional help. Early intervention can prevent the condition from worsening and potentially avoid the need for surgical treatment.

Visit Our Physiotherapy Clinic for Carpal Tunnel Treatment

At Durham Orthopedic & Sports Injury Clinic, our experienced physiotherapists specialize in treating carpal tunnel syndrome. We’ll create a personalized treatment plan tailored to your needs, helping you achieve pain relief and restore hand function.

Don’t let carpal tunnel syndrome hold you back. Contact us and start your road to recovery today!

Injury, Physio

The Importance of Post Surgery Shoulder Rehab: Tips for Recovery

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Undergoing shoulder surgery is often a necessary step to restore mobility and reduce pain caused by injuries or chronic conditions. However, the journey doesn’t end in the operating room. Post surgery shoulder rehabilitation is a critical component of recovery, ensuring that you regain strength, flexibility, and function. At Durham Orthopedic and Sports Injury Clinic, we specialize in tailored rehab programs to help you achieve the best possible outcomes.

Why is Post Surgery Shoulder Rehab Important?

  1. Regain Mobility: After shoulder surgery, stiffness is common. Targeted physiotherapy helps restore range of motion safely.
  2. Prevent Complications: Structured rehab minimizes the risk of scar tissue formation and reinjury.
  3. Build Strength: Immobilizing the shoulder after surgery often weakens the surrounding muscles. Rehabilitation focuses on rebuilding strength and stability.
  4. Restore Function: The ultimate goal of rehab is to return to daily activities, work, or sports without pain or limitations.

What to Expect During Shoulder Rehab

At Durham Orthopedic and Sports Injury Clinic, we follow a step by step approach to shoulder rehabilitation:

  1. Initial Assessment: We evaluate your condition, surgical details, and recovery goals.
  2. Early Recovery Phase: This phase focuses on pain management, reducing swelling, and gentle range of motion exercises.
  3. Strengthening Phase: Gradual strengthening exercises target the rotator cuff and surrounding muscles to improve stability.
  4. Functional Training: Tailored exercises mimic daily or sport specific activities to ensure a smooth transition back to your routine.
  5. Ongoing Maintenance: Preventative care and maintenance exercises help sustain progress and reduce the risk of future issues.

Tips for a Successful Recovery

  1. Follow Your Physiotherapist’s and Surgeon’s Plan: Adhering to your personalized program often set by your surgeon ensures steady progress and minimizes setbacks.
  2. Practice Patience: Recovery takes time. Avoid rushing into activities before your shoulder is ready.
  3. Stay Consistent: Regular physiotherapy sessions and home exercises are essential for optimal results.
  4. Maintain a Healthy Lifestyle: Proper nutrition, hydration, and sleep promote healing.
  5. Communicate Openly: Let your physiotherapist know about any pain or concerns during your rehab.

Why Choose Us for Shoulder Rehab in Durham?

Our clinic is dedicated to providing evidence based physiotherapy tailored to your unique needs. Here’s why patients trust us:

  • Experienced Team: Our physiotherapists specialize in post surgical rehabilitation, ensuring expert care.
  • Individualized Programs: We design customized plans that are in alignment with  your surgeon’s post operative  protocol to match your recovery goals and pace.
  • Supportive Environment: We’re committed to helping you feel confident and supported throughout your recovery journey.

Take the First Step Toward Recovery

If you’ve recently undergone shoulder surgery, don’t wait to start your rehabilitation. The sooner you begin, the better your chances of a full and speedy recovery Contact Durham Orthopedic and Sports Injury Clinic today to book your initial assessment and start your road to recovery today 

Physio

How Snow Shovelling Doubles as a Winter Workout

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Winter brings its share of challenges, and snow shoveling is a task many people approach with a mix of dread and determination. But did you know that snow shoveling can also be a great workout?

The Fitness Benefits of Snow Shoveling

Snow shoveling engages multiple muscle groups and provides both cardiovascular and strength-building benefits. Here’s how:

  1. Cardiovascular Exercise
    • Shoveling snow elevates your heart rate, offering a moderate-intensity cardio workout that burns calories and improves heart health.
  2. Full-Body Strength Training
    • Pushing and lifting snow works major muscle groups, including your:
      • Legs: Squatting to lift snow engages your quads and hamstrings.
      • Core: Stabilizing your body while shoveling activates your abs and obliques.
      • Arms and Shoulders: Lifting and tossing snow strengthens your biceps, triceps, and deltoids.
  3. Improved Flexibility and Balance
    • The dynamic movements involved in shoveling help improve flexibility and balance, which are essential for preventing falls and injuries during winter.

Safety Tips for Shoveling as a Workout

While snow shoveling can be a beneficial form of exercise, it’s important to approach it safely to avoid injuries. Here are some tips:

  1. Warm Up First
    • Perform light stretches and a few minutes of gentle activity to prepare your muscles and reduce the risk of strains.
  2. Use Proper Technique
    • Bend at your knees, not your back, when lifting snow.
    • Keep your core engaged and avoid twisting your spine while tossing snow.
  3. Pace Yourself
    • Take breaks as needed to avoid overexertion, especially if you’re not accustomed to regular exercise.
  4. Choose the Right Shovel
    • Opt for a lightweight, ergonomic shovel to minimize strain on your back and shoulders.
  1. Dress Appropriately
    • Wear layers to stay warm, and choose boots with good traction to prevent slips and falls.

When to Seek Help

If you experience persistent pain or discomfort after shoveling, it’s important to consult a healthcare professional. At Durham Orthopedic & Sports Injury Clinic, we specialize in treating winter-related injuries with physiotherapy and massage therapy, helping you recover safely.

Maximizing the Benefits of Snow Shoveling

To make the most of your snow-shoveling workout:

  • Treat it as a structured exercise session by setting a time limit or using an activity tracker.
  • Alternate sides while shoveling to ensure balanced muscle engagement.
  • Cool down afterward with light stretching to prevent soreness.

Turn a Chore into a Healthy Habit

Snow shovelling doesn’t have to be just another winter chore. With the right approach, it can be an effective way to stay active and fit during the colder months. At Durham Orthopedic & Sports Injury Clinic, we’re here to support your health and wellness goals year-round.