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A pulled groin, also known as a groin strain is a common injury, especially among athletes who play sports like soccer, hockey, or tennis. It occurs when the inner thigh muscles (called adductors) are overstretched or torn. While painful and inconvenient, a pulled groin can heal well with the right physiotherapy plan.

If you’re dealing with groin pain, our team at Durham Orthopedic & Sports Injury Clinic is here to help.

What Are the Signs of a Pulled Groin?

• Sharp pain in the inner thigh
  
• Swelling or bruising
  
• Difficulty walking or changing directions quickly
  
• Weakness in the leg
  

Early treatment is essential to avoid long-term complications and re-injury.

Phase 1: Immediate Care (0–3 Days After Injury)

In the first 72 hours after a groin strain, the goal is to reduce inflammation and pain.

• Rest: Avoid sports or movements that make it worse.
  
• Ice: Apply cold packs for 15–20 minutes, 3–5 times per day.
  
• Compression: Consider a groin wrap for support.
  
• Elevation: If possible, keep the leg elevated to reduce swelling.
  
• Important: Don’t stretch the muscle during this stage. It could worsen the tear.
  

Phase 2: Gentle Movement & Pain-Free Strength (Days 4–10)

After the initial inflammation has reduced, physiotherapy focuses on gentle activation of the groin muscles.

• Isometric Exercises: Lying down and gently pressing your knees together.
  
• Mobility Work: Pain-free leg slides and basic movements to restore motion.
  
• Modalities: Laser therapy or ultrasound may be used to promote healing.
  

Phase 3: Strength & Stability (Weeks 2–3)

Once pain is under control, it’s time to rebuild strength and prevent future injuries.

• Resistance Exercises: Bands and bodyweight movements to strengthen the inner thigh.
  
• Core Strengthening: Planks, bridges, and pelvic control work to support the hip and groin.
  
• Gentle Stretching: Adductor and hip flexor stretches, guided by a physiotherapist.
  

Phase 4: Functional & Sport-Specific Training (Weeks 3–6+)

As healing progresses, we’ll get you back to full strength with dynamic training.

• Lateral Lunges & Step-Ups: Great for regaining control and mobility.
  
• Agility Drills: Side shuffles, ladder work, and directional changes (introduced gradually).
  
• Sport Re-integration: Tailored to your sport, under professional supervision.
  

When to See a Physiotherapist

You should consult a physiotherapist if:

• Pain lasts more than 7–10 days
  
• You’re limping or can’t bear weight
  
• You’re an athlete and want a safe return to sport
  

At Durham Orthopedic & Sports Injury Clinic, we treat sports injuries like groin strains with personalized rehab programs. Whether you’re an athlete or just want to move pain-free again, our team is here to support your recovery from start to finish. Contact us today to book your appointment!

If you’re an athlete, you’ve probably heard of tendonitis. Whether you’re a runner, tennis player, or just someone who loves to stay active, tendonitis can sideline you and keep you from performing at your best. At Durham Orthopedic & Sports Injury Clinic, we understand how frustrating it can be to deal with tendonitis, and we want to help you get back to what you love.

What is Tendonitis?

Tendonitis occurs when a tendon (the tissue that connects your muscles to bones) becomes irritated or inflamed. It usually happens when you overuse or strain a tendon, especially in areas that get a lot of use during sports – like the shoulder, elbow, knee, or achilles. You may notice pain, swelling, or stiffness in the affected area.

Some common types of tendonitis in athletes include:

• Tennis Elbow (Lateral Epicondylitis)
  
• Golfer’s Elbow (Medial Epicondylitis)
  
• Achilles Tendonitis
  
• Patellar Tendonitis (Jumper’s Knee)
  
• Rotator Cuff Tendonitis
  

Why Does Tendonitis Happen?

Tendonitis occurs because of repetitive movements – things like throwing, running, or jumping. It can also occur if your form is off or you push yourself too hard without proper recovery. Other common causes include:

• Overuse: from doing the same movement repeatedly
  
• Bad technique: when exercising or playing sports
  
• Jumping into intense training: too quickly
  
• Not getting enough rest: between workouts or activities
  

How Can Physiotherapy Help?

If you’re dealing with tendonitis, physiotherapy is one of the best ways to treat it and get you back in the game faster. At Durham Orthopedic & Sports Injury Clinic, we use a variety of techniques to help with recovery:

1. Rest and Ice

First things first you have to give your tendon some time to heal. Rest and ice therapy help reduce swelling and manage pain. Ice your injury for 15-20 minutes a few times a day during the first 48 hours after you notice symptoms.

2. Stretching and Strengthening Exercises

Once the pain starts to calm down, it’s time to focus on rehabilitation. We design custom programs that combine stretching to improve flexibility and strengthening exercises to support the muscles around the tendon. This helps prevent future injuries and speeds up the healing process.

3. Manual Therapy

We also use hands on treatments like manual therapy or myofascial release to help relax tight muscles and improve circulation in the affected area. This can reduce pain and stiffness, helping you recover more quickly.

4. Eccentric Strengthening

This method targets strengthening exercises where you lengthen the tendon while it’s under load. It’s effective for tendonitis and helps the tendon better handle stress.

5. Ultrasound Therapy

Ultrasound therapy uses sound waves to promote healing in the tendon. It helps improve blood flow, which is key to getting that tendon back to normal.

6. Bracing and Support

Sometimes we’ll recommend using braces or supports to take some pressure off the tendon, giving it the stability it needs to heal.

How to Prevent Tendonitis

The best way to deal with tendonitis is to not get it in the first place. Here are a few tips to help you avoid it:

1. Warm-Up and Cool Down

A proper warm-up gets your muscles ready for action, while cooling down helps reduce tightness and keeps your muscles and tendons flexible.

2. Make Sure Your Technique Is On Point

Bad form can lead to injury. Whether you’re lifting weights or running, proper technique is key. If you’re unsure about your form, consider getting a coach or physiotherapist to help you fine tune it.

3. Gradually Increase Your Intensity

Don’t jump into intense training too quickly. Gradually increase your workout intensity so your tendons have time to adjust.

4. Cross-Train

Mix up your routine. Doing different activities reduces the strain on any one tendon and gives it time to recover.

5. Rest and Recover

Rest is crucial. Don’t skip your rest days or skimp on sleep. Giving your body time to recover is one of the best ways to prevent tendonitis.

When Should You Seek Physiotherapy?

If you have persistent pain, swelling, or stiffness in a tendon, it’s best to get treatment sooner rather than later. The earlier you address tendonitis, the easier it is to manage and recover from. At Durham Orthopedic & Sports Injury Clinic, we’re here to help you recover quickly and safely so you can get back to your sport without the risk of long term injury. Contact us today! 

Ever notice your joints aching more when it’s about to rain? You’re not alone. Many people with arthritis or past injuries swear they can predict the weather just by how their body feels. But is there actually science behind this, or is it just a long-standing myth? If you struggle with joint pain, you might be wondering why rainy days seem to make things worse. Let’s break it down and go over some ways to keep your joints happy, no matter the weather.

Does Rain Really Affect Joint Pain?

The short answer? Well, sort of….Studies suggest that drops in barometric pressure, combined with increased humidity and cooler temperatures, can impact joint pain. When the air pressure decreases, tissues inside the joints expand slightly, leading to discomfort, stiffness, and even inflammation. This is especially true for people dealing with arthritis, bursitis, or lingering injuries.

Common Myths About Rain and Joint Pain

Myth #1: Rain Causes Arthritis
Rain itself doesn’t cause arthritis, but it can definitely make existing symptoms feel worse. The real issue is the drop in barometric pressure, which can affect the fluid and tissues around your joints.

Myth #2: Everyone Feels More Pain in the Rain
Not necessarily. Some people are more sensitive to weather changes than others. Factors like overall joint health, inflammation levels, and past injuries all play a role in whether or not you feel more pain when it rains.

Myth #3: You Should Avoid Activity in Wet Weather
It might be tempting to curl up on the couch, but movement is key. Gentle stretching, yoga, and low-impact exercises can actually help loosen stiff joints and improve circulation, keeping discomfort at bay.

Tips to Manage Joint Pain on Rainy Days

1. Stay Warm
Cold, damp weather can make joints feel even stiffer. Layer up, use a heating pad, or take a warm bath to keep your muscles and joints relaxed.

2. Keep Moving
Staying active—even if it’s just light stretching or indoor walking—can help maintain flexibility and prevent stiffness.

3. Eat for Joint Health
Anti-inflammatory foods like leafy greens, fatty fish, and nuts can help reduce inflammation naturally. On the flip side, processed foods can make inflammation worse.

4. Choose the Right Footwear
Wet sidewalks and slippery surfaces can increase fall risks. Wear shoes with good support and grip to protect your joints and stay safe.

5. See a Physiotherapist
If weather-related joint pain is affecting your daily life, a physiotherapist can help with targeted exercises, manual therapy, and personalized pain management strategies.

Get Relief from Joint Pain in Durham

At Durham Orthopedic & Sports Injury Clinic, we help people manage joint pain with physiotherapy and massage therapy. Whether it’s arthritis, an old injury, or general stiffness, we’re here to help. Contact us today to book an assessment and start your road to recovery. 

Plantar fasciitis is one of the most common causes of heel pain, affecting athletes, runners, and individuals who spend long hours on their feet. If left untreated, it can significantly impact mobility and quality of life. At Durham Orthopedic and Sports Injury Clinic, our physiotherapists specialize in treating plantar fasciitis, helping patients recover faster and prevent future flare-ups.

What is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia—a thick band of tissue connecting your heel to your toes becomes inflamed. This inflammation often results from excessive strain, improper footwear, or biomechanical issues such as flat feet or high arches.

Common Symptoms:

• Sharp or stabbing heel pain, especially in the morning or after long periods of rest
• Pain that worsens after prolonged standing or physical activity
• Swelling and tenderness around the heel

How Physiotherapy Helps in Plantar Fasciitis Recovery

Physiotherapy plays a crucial role in reducing pain, restoring mobility, and preventing recurrence. At Durham Orthopedic and Sports Injury Clinic, we use evidence-based treatments to accelerate healing.

1. Stretching and Strengthening Exercises

Targeted exercises help improve flexibility and strength in the plantar fascia, Achilles tendon, and surrounding muscles.

• Calf Stretches: Loosening tight calf muscles reduces strain on the plantar fascia.
• Toe Stretching: Helps relieve tension in the arch of the foot.
• Towel Curls & Marble Pickups: Strengthen the intrinsic foot muscles to support proper biomechanics.

2. Manual Therapy and Soft Tissue Release

Hands-on techniques, such as massage therapy and myofascial release, improve circulation and reduce muscle tightness, promoting faster healing.

3. Ultrasound Therapy

This advanced treatment stimulates tissue repair and reduces inflammation, making it an excellent option for chronic cases of plantar fasciitis.

4. Custom Orthotics and Footwear Advice

Wearing proper footwear with adequate arch support and cushioning is essential for recovery. Our physiotherapists can recommend custom orthotics tailored to your foot structure.

5. Taping and Bracing

Kinesiology taping or night splints can provide additional support, helping to alleviate pain and improve foot alignment.

6. Gait Analysis and Biomechanical Assessment

A thorough assessment helps identify any abnormal walking patterns or posture issues contributing to plantar fasciitis. Correcting these imbalances prevents future injuries.

When to Seek Physiotherapy for Plantar Fasciitis

If you’ve been experiencing persistent heel pain that isn’t improving with rest, ice, or over the counter pain relief, it’s time to consult a physiotherapist. Early intervention leads to better outcomes and a quicker return to normal activities.

Book an Appointment at Durham Orthopedic and Sports Injury Clinic

At Durham Orthopedic and Sports Injury Clinic, we provide personalized physiotherapy treatments to help you recover from plantar fasciitis effectively. Contact us today and start your road to recovery!

The first day of Spring is here and with warmer weather comes the urge to get outside, be more active, and enjoy sports, gardening, and outdoor workouts. However, transitioning from a winter of reduced activity to an active spring can increase the risk of injuries. At Durham Orthopedic & Sports Injury Clinic in Pickering, our physiotherapists are here to help you stay active, prevent injuries, and recover quickly if discomfort arises.

Common Spring Injuries & How Physiotherapy Helps

1. Running Injuries

Many people take advantage of spring to start running or increase their mileage. Unfortunately, conditions like shin splints, plantar fasciitis, and runner’s knee can develop. Our physiotherapists provide strengthening exercises, and customized treatment plans to keep you pain free.

2. Gardening Related Strains

Yard work and gardening can lead to back pain, knee discomfort, and wrist strain due to prolonged bending, lifting, and repetitive motions. Physiotherapy can improve flexibility, posture, and core strength to prevent these issues.

3. Cycling & Hiking Injuries

Spring is a great time to hit the trails, but cycling and hiking can strain the lower back, knees, and ankles. Our clinic offers mobility exercises and injury prevention techniques to ensure a pain free experience.

4. Spring Sports Injuries

Sports like golf, tennis, and soccer require proper conditioning to avoid strains and sprains. We provide sport specific rehabilitation programs to enhance performance and reduce injury risk.

Tips to Stay Injury-Free This Spring

• Warm Up & Cool Down: Dynamic stretching before and after activities improves flexibility and reduces stiffness.
• Gradually Increase Activity Levels: Avoid sudden increases in intensity to prevent overuse injuries.
• Use Proper Technique: Whether running, gardening, or playing sports, proper form is key.
• Listen to Your Body: If you experience pain, don’t ignore it, early physiotherapy intervention can prevent long-term issues.

Book an Appointment at Durham Orthopedic & Sports Injury Clinic

If you’re dealing with pain or want to enhance your mobility this spring. Contact the professional physiotherapists at Durham Orthopedic & Sports Injury Clinic, we provide personalized care to help you recover, strengthen, and move better.

Shoulder arthritis can significantly impact your daily life, making simple tasks like reaching overhead, lifting objects, or even sleeping difficult. If you’re experiencing shoulder pain and stiffness, physiotherapy can be an effective treatment to help manage symptoms, improve mobility, and restore function. At Durham Orthopedic Clinic and Sports Injury Clinic, we offer personalized physiotherapy programs to help you regain movement and reduce discomfort.

What is Shoulder Arthritis?

Shoulder arthritis occurs when the cartilage in the shoulder joint wears down, leading to pain, inflammation, and reduced range of motion. The most common types of shoulder arthritis include:

• Osteoarthritis (OA) – A degenerative joint disease caused by wear and tear.
• Rheumatoid Arthritis (RA) – An autoimmune condition that affects the joint lining.
• Post-Traumatic Arthritis – Arthritis developing after an injury or fracture.

Symptoms of Shoulder Arthritis

Common signs of shoulder arthritis include:

• Persistent pain, especially with movement
• Stiffness and reduced range of motion
• Clicking or grinding sounds in the joint
• Weakness in the arm and shoulder
• Swelling and tenderness around the joint

How Physiotherapy Helps Manage Shoulder Arthritis

Physiotherapy plays a crucial role in reducing shoulder pain and improving function. At Durham Orthopedic and Sports Injury Clinic, our expert physiotherapists create customized treatment plans to help you:

1. Improve Shoulder Mobility

Gentle range of motion exercises help maintain flexibility and prevent stiffness. Passive stretching techniques can also assist in loosening tight shoulder muscles and joints.

2. Strengthen Shoulder Muscles

Strengthening the muscles around the shoulder, particularly the rotator cuff and scapular muscles, helps support the joint and reduces strain. Our physiotherapists will guide you through safe and effective exercises.

3. Reduce Pain & Inflammation

Physiotherapy use treatments such as manual therapy and  ultrasound therapy and acupuncture.

4. Improve Posture & Joint Alignment

Poor posture can contribute to shoulder arthritis symptoms. Our therapists provide postural correction exercises and ergonomic advice to reduce strain on the shoulder joint.

Best Physiotherapy Exercises for Shoulder Arthritis

Here are some safe and effective exercises commonly recommended for shoulder arthritis:

1. Pendulum Swings – Helps maintain mobility with gentle circular movements.
2. Wall Crawls – Strengthens the shoulder muscles and improves range of motion.
3. External and Internal Rotations – Enhances rotator cuff strength.
4. Scapular Retractions – Supports better posture and reduces strain on the shoulder.

Our Approach

At Durham Orthopedic Clinic and Sports Injury Clinic, we provide expert physiotherapy services tailored to your unique needs. Our team is dedicated to helping patients in Pickering, Ajax, Whitby, and the Durham Region manage shoulder arthritis effectively with evidence-based treatments.

Book Your Physiotherapy Appointment Today!

If you’re struggling with shoulder arthritis, physiotherapy can help you regain function and improve your quality of life. Contact Durham Orthopedic Clinic today at 905-428-7800 to schedule an appointment with our expert physiotherapists and start your road to recovery today!

The anterior cruciate ligament (ACL) is one of the key ligaments in the knee that provides stability and control during movement. ACL injuries are common, particularly among athletes involved in high impact sports such as soccer, basketball, and football. Understanding the causes, symptoms, and treatment options can help in better managing and preventing this injury.

What Causes an ACL Injury?

ACL injuries typically occur due to sudden stops, rapid changes in direction, incorrect landings from jumps, or direct impact to the knee. Some common risk factors include:

• Sports Activities. High-impact sports that involve cutting, pivoting, or sudden deceleration increase the risk.
• Improper Technique.  Poor biomechanics while jumping or running can lead to increased strain on the ACL.
• Muscle Imbalance.  Weak hamstrings and quadriceps can contribute to knee instability.
• Gender Differences. Research suggests that female athletes may be at a higher risk due to differences in anatomy and biomechanics.

Signs and Symptoms of an ACL Tear

An ACL injury can present with the following symptoms:

• A popping sensation in the knee at the time of injury.
• Immediate pain and swelling, which may worsen within hours.
• Instability or a feeling that the knee is giving way, especially during movement.
• Reduced range of motion and difficulty bearing weight on the affected leg.

Diagnosis and Treatment Options

If an ACL injury is suspected, a healthcare provider will perform a physical examination and may recommend imaging tests such as an MRI to confirm the diagnosis.

Non Surgical Treatment

For mild sprains or partial tears, conservative treatments may be effective, including:

• Rest, Ice, Compression, and Elevation (RICE) to reduce swelling and pain.
• Physical Therapy to strengthen surrounding muscles and restore function.
• Bracing to support the knee and prevent further injury.

Surgical Treatment

In cases of complete ACL tears or for active individuals who require knee stability for sports or daily activities, ACL reconstruction surgery may be recommended. This procedure involves replacing the torn ligament with a graft taken from the patient’s own tissue (autograft) or a donor (allograft). Post-surgical rehabilitation is crucial to regain strength, mobility, and function.

Prevention Strategies

While ACL injuries cannot always be avoided, certain strategies can reduce the risk:

• Strength Training. Strengthening the quadriceps, hamstrings, and core muscles improves knee stability.
• Proper Technique.  Learning correct landing and cutting techniques helps in distributing force evenly across the knee.
• Stretching and Flexibility Exercises. Ensuring proper warm-up and stretching can enhance muscle coordination and reduce strain on the ACL.
• Wearing Appropriate Footwear.  Using proper shoes with good traction can prevent slips and missteps.

ACL injuries can be challenging, but with early diagnosis, proper treatment, and rehabilitation, individuals can make a full recovery and return to their normal activities. At Durham Orthopedic Clinic and Sports Injury Clinic, our team of physiotherapists provide personalized care and advanced treatment options to help patients regain mobility and strength. If you’ve experienced a knee injury or need expert guidance on ACL prevention and recovery, contact us today for an appointment.

Physiotherapists play a crucial role in helping people recover from injuries, manage pain, and regain mobility. Whether you’re an athlete, a busy professional, or an aging adult, physiotherapy can make a significant difference in your recovery. Here are the top 10 common injuries treated by physiotherapists and how they can help you get back to your best.

1. Back Pain

Back pain is one of the most common complaints, often caused by poor posture, muscle strain, or spinal conditions, such as disc herniations or degenerative disc disease.

Physiotherapy Helps By Providing:

• Education on postural corrections and ergonomic advice to decrease the strain on your back.
• Manual therapy to decrease stiffness and improve mobility.
• Customized exercise programs to strengthen the back and core.

2. Knee Injuries

From ACL tears to patellar tendinitis, knee injuries can affect mobility and quality of life.

Physiotherapy Helps By Providing:

• Strengthening exercises for supporting muscles to decrease the strain on the knee joint.
• Balance and stability training.
• Education on techniques to reduce swelling and pain.

3. Shoulder Injuries

Conditions like rotator cuff injuries and frozen shoulder are common in people with repetitive overhead movements or poor posture.

Physiotherapy Helps by providing:

• Manual therapy to restore mobility.
• Strength training for shoulder stability.
• Modalities like ultrasound therapy to reduce inflammation.

4. Sprained Ankles

Ankle sprains are frequent in sports or uneven terrain walking and can lead to long term instability if not treated.

Physiotherapy Helps by providing:

• Rehabilitation exercises to restore strength and balance.
• Taping or bracing techniques to prevent further injury.
• Gait retraining to improve walking patterns.

5. Tennis Elbow (Lateral Epicondylitis)

This overuse injury affects the tendons in the elbow, causing pain and reduced grip strength.

 Physiotherapy Helps by providing:

• Stretching and strengthening exercises.
• Manual therapy to reduce tension in the forearm muscles.
• Advice on activity modification to prevent recurrence.

6. Plantar Fasciitis

Heel pain caused by inflammation of the plantar fascia is a common issue for runners and people who stand for long hours.

Physiotherapy Helps By providing:

• Stretching exercises for the foot and calf.
• Manual therapy to improve tissue mobility.
• Advice on footwear and orthotics.

7. Carpal Tunnel Syndrome

This condition is caused by pressure on the median nerve in the wrist, leading to numbness and pain in the hand.

 Physiotherapy Helps By Providing:

• Nerve gliding exercises to reduce compression.
• Wrist splinting for nighttime relief.
• Strengthening and flexibility exercises.

8. Hip Pain

Hip injuries, such as bursitis or labral tears, are common in active individuals and older adults.

 Physiotherapy Helps By Providing:

• Exercises to strengthen surrounding muscles.
• Manual therapy to improve joint mobility.
• Gait analysis to identify and correct movement patterns.

9. Whiplash

A sudden jerking motion, often from car accidents, can cause neck strain and stiffness.

 Physiotherapy Helps By Providing:

• Gentle range of motion exercises and manual therapy techniques to restore mobility.
• Pain management techniques such as acupuncture.
• Postural advice to support recovery.

10. Fractures

Recovering from a fracture involves more than just waiting for the bone to heal.

Physiotherapy Helps By Providing:

• Strengthening exercises to restore muscle function.
• Joint mobilizations to reduce stiffness and improve mobility.
• Balance and coordination training.

Why Choose Physiotherapy for Injury Recovery?

Physiotherapy is not just about pain relief, it’s about treating the root cause of the problem and preventing future injuries. By working with a qualified physiotherapist, you can:

• Speed up recovery.
• Regain strength and mobility.
• Reduce the likelihood of reinjury.

At Durham Orthopedic & Sports Injury Clinic, we specialize in treating a wide range of injuries. Our team of experienced physiotherapists and massage therapists will create a personalized treatment plan tailored to your needs. Whether you’re dealing with a sports injury, work related pain, or a chronic condition, we’re here to help you recover and thrive.

Contact us today to book your appointment and start your road to recovery today!

Shoulders are one of the most versatile and heavily used joints in the body, making them susceptible to strain and injury. Maintaining shoulder health is crucial for everyday tasks, sports, and physical activities. By incorporating a few simple habits into your daily routine, you can keep your shoulders strong, flexible, and pain free. At Durham Orthopedic and Sports Injury Clinic, we’re here to help you stay proactive about your shoulder health.

Why Shoulder Health Matters

Healthy shoulders are essential for performing various movements, from lifting and reaching to throwing and pushing. Poor posture, repetitive strain, and lack of exercise can lead to stiffness, pain, or even chronic conditions like tendonitis or impingement. Preventive care is the best way to avoid these issues and maintain optimal function.

7 Daily Habits for Shoulder Health

1. Start Your Day with Shoulder Stretches
   Begin your morning with gentle stretches to loosen up the shoulder joints and muscles. Try arm circles, cross body shoulder stretches, or doorway stretches to improve flexibility and reduce stiffness.
2. Practice Good Posture
   Avoid slouching while sitting or standing. Keep your shoulders back, chest open, and head aligned with your spine. Using an ergonomic chair or workstation can also help maintain proper posture.
3. Stay Active
   Regular physical activity keeps your shoulders strong and flexible. Incorporate exercises like swimming, yoga, or resistance training to target the shoulder muscles and improve their endurance.
4. Strengthen Your Shoulder Muscles
   Include strength training exercises such as rows, shoulder presses, and lateral raises in your routine. Focus on maintaining proper form to prevent overuse injuries.
5. Avoid Overloading
   Be mindful of how much weight you carry, especially on one shoulder, such as with bags or backpacks. Distribute weight evenly or use ergonomic options to reduce strain.
6. Take Breaks from Repetitive Movements
   Whether you’re working at a desk or engaging in repetitive activities, take regular breaks to stretch and move your shoulders. This prevents overuse and stiffness.
7. Listen to Your Body
   Pay attention to signs of discomfort or fatigue in your shoulders. If you experience pain, reduce the intensity of your activities and seek professional advice if necessary.

When to Seek Help

If you’re experiencing persistent shoulder pain, stiffness, or weakness, it’s important to consult a physiotherapist. At Durham Orthopedic and Sports Injury Clinic, our experts can assess your condition and develop a personalized plan to address your concerns.

Why Choose Durham Orthopedic and Sports Injury Clinic?

• Experienced Team: Our skilled physiotherapists specialize in shoulder care and rehabilitation.
• Comprehensive Assessments: We identify the root causes of your discomfort to provide targeted solutions.
• Customized Treatment Plans: Every patient receives a plan tailored to their needs and goals.

Take Charge of Your Shoulder Health

By adopting these daily habits, you can protect your shoulders from pain and injury while maintaining their strength and flexibility. If you need additional guidance or treatment, contact Durham Orthopedic and Sports Injury Clinic today. Let’s work together to keep your shoulders healthy and pain free.