Uncategorized Archives - Durham Orthopedic & Sports Injury Clinic

Fall is a busy season for sports.

Hockey, soccer, football, running, basketball, and other activities often ramp up as summer ends and school or recreational leagues return.

With that increase in activity can come a higher risk of strains, sprains, overuse injuries, and other aches and pains.

If a sports injury is affecting your ability to move, train, work, or participate in the activities you enjoy, physiotherapy may help.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team assesses sports-related injuries and develops treatment plans based on your symptoms, activity level, and recovery goals.

Why Sports Injuries Are Common in the Fall

Many people become more active in September after having a less structured exercise routine during the summer.

Others return directly to competitive sports, school teams, running programs, or gym routines.

A sudden increase in training volume, intensity, or frequency can place additional stress on muscles, joints, tendons, and ligaments.

Sports injuries may also happen because of:

Sudden changes in direction
Falls or collisions
Repetitive movements
Limited mobility or strength
Inadequate recovery between activities
Returning to sport too quickly after an earlier injury
Increasing training intensity faster than the body is prepared for

Not every ache means something serious is wrong, but pain that persists, worsens, or limits your activity may be worth having assessed.

Common Fall Sports Injuries

Ankle Sprains

Ankle sprains are common in sports that involve running, jumping, or quick changes in direction.

They occur when the ligaments supporting the ankle are stretched or injured.

Symptoms may include:

Pain
Swelling
Bruising
Difficulty walking
Reduced ankle movement
A feeling of instability

Physiotherapy may focus on restoring movement, improving strength and balance, and gradually preparing the ankle for a return to sport.

Knee Pain and Knee Injuries

Running, soccer, hockey, football, and basketball can all place significant demands on the knees.

Knee symptoms may develop gradually from repetitive loading or appear suddenly after twisting, landing, or changing direction.

Common sports-related knee problems may involve the muscles, tendons, ligaments, cartilage, or kneecap.

A sports injury physiotherapy assessment can help determine what movements aggravate your symptoms and what factors may be contributing to the problem.

Treatment may include mobility exercises, strengthening, activity modification, and a gradual return-to-sport plan.

Muscle Strains

Muscle strains occur when muscle fibres are overstretched or injured.

The hamstrings, quadriceps, calves, and groin muscles are frequently affected during running and field sports.

Symptoms may include pain during movement, tenderness, weakness, or tightness.

Depending on the injury, physiotherapy may help progressively restore strength and flexibility while reducing the risk of returning to full activity too quickly.

Achilles Tendon Pain

The Achilles tendon connects the calf muscles to the heel and plays an important role in walking, running, and jumping.

A sudden increase in running, sports participation, or training intensity can sometimes irritate the tendon.

Symptoms may include:

Pain near the back of the heel
Morning stiffness
Tenderness
Pain during running or jumping
Symptoms that increase with activity

Treatment often includes gradually managing the amount of load placed on the tendon while rebuilding calf strength and tolerance to activity.

Shoulder Injuries

Shoulder pain may occur in sports involving throwing, checking, falling, lifting, or repeated overhead movements.

Hockey, football, baseball training, volleyball, and gym workouts can all place different demands on the shoulder.

Physiotherapy may assess shoulder mobility, strength, coordination, and how the shoulder behaves during sport-specific movements.

Shin Pain

Runners and athletes who suddenly increase their training may develop pain along the shin.

Shin pain can have several possible causes, which is why an assessment can be helpful if symptoms are persistent.

A physiotherapist may review your training volume, strength, mobility, footwear, and how your body is responding to increased activity.

Lower Back Pain

Lower back discomfort can also develop during sports, strength training, running, or repetitive activity.

In some cases, symptoms are related to a sudden movement. In others, discomfort builds gradually over time.

Physiotherapy may focus on restoring comfortable movement, improving strength and helping you gradually return to your normal activities.

How Physiotherapy Can Help With a Sports Injury

Sports injury rehabilitation is not simply about waiting for pain to disappear.

A physiotherapy program may also focus on restoring the movements and physical demands required for your specific sport.

At our Ajax physiotherapy clinic, treatment may include:

An assessment of your injury and movement
Education about your symptoms
Mobility exercises
Progressive strengthening
Balance and coordination exercises
Manual therapy when appropriate
Activity modification
Sport-specific rehabilitation
A gradual return-to-sport plan

The exact approach depends on the type of injury, how long symptoms have been present, and what activities you are trying to return to.

Should You Stop Playing Sports If You Are Injured?

Not every sports injury requires complete rest.

In many cases, modifying activity while continuing safe movement may be more appropriate than stopping everything altogether.

For example, you may temporarily reduce running distance, avoid certain movements, or substitute a lower-impact activity while your injury improves.

However, continuing to push through increasing pain can sometimes delay recovery.

A physiotherapist can help determine what activities may be appropriate while you recover.

When Should You See a Physiotherapist for a Sports Injury?

Consider booking an assessment if:

Pain is not improving
Pain continues to return
Swelling persists
You cannot move normally
Your strength feels reduced
You feel unstable during activity
Your injury is preventing you from participating in your sport
You are unsure when it is safe to return to activity

Severe pain, significant swelling, obvious deformity, inability to bear weight, or symptoms following a major collision or fall may require more urgent medical assessment.

Returning to Sport After an Injury

Feeling better is only one part of returning to sport.

Your body also needs to tolerate the strength, speed, balance, endurance, and sport-specific movements involved in your activity.

A gradual return can help rebuild confidence and physical capacity before returning to full competition.

Your physiotherapist may progress you through exercises that become increasingly similar to the movements required by your sport.

Looking for Sports Injury Physiotherapy in Ajax?

If a fall sports injury is keeping you on the sidelines, our team can help you understand what may be contributing to your symptoms and create a treatment plan based on your goals.

Durham Orthopedic & Sports Injury Clinic provides physiotherapy in Ajax for sports injuries, joint pain, muscle strains, mobility problems, and other musculoskeletal concerns.

Our clinic is conveniently located in Pickering Village, Ajax, serving patients from Ajax, Pickering, and surrounding Durham Region communities.

Contact Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to book a physiotherapy assessment and take the next step toward getting back to the activities you enjoy.

Runner training outdoors for a summer 5K to help illustrate common running injuries and physiotherapy treatment in Ajax.

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Returning to Exercise After a Summer Break | Ajax Physiotherapy

September 4, 2026September 22, 2026 DO_Admin

Summer can make it easy for regular exercise routines to fall by the wayside.

Vacations, busy schedules, hot weather, time with family, and changes in routine can all mean less time in the gym, fewer runs, or a break from organized sports.

Then September arrives and many people jump straight back into their old routine.

The problem is that your body may not be ready to immediately return to the same intensity, weight, distance, or frequency you were doing before your break.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team often works with people dealing with aches, strains, joint pain, and other problems that develop after a sudden increase in activity.

Taking a gradual approach can help make your return to exercise more comfortable and sustainable.

Why Returning Too Quickly Can Lead to Pain or Injury

Your muscles, tendons, joints, and cardiovascular system adapt to the demands you regularly place on them.

When you take several weeks away from exercise, some of that conditioning can decrease.

That does not mean you are starting from zero, but it may mean your body is not prepared for the exact same workload you were handling earlier in the year.

Common mistakes include:

Returning to your previous running distance immediately
Lifting the same weights you used before your break
Exercising every day after being inactive for several weeks
Increasing intensity and frequency at the same time
Ignoring pain because you expect to be sore
Returning to sports without rebuilding strength or endurance

A sudden jump in activity can place more stress on your muscles, joints, and tendons than they are currently prepared to tolerate.

Start With Less Than You Think You Can Do

One of the simplest ways to reduce your risk of overdoing it is to start below your previous level.

If you normally run 5 kilometres before taking the summer off, your first run back does not necessarily need to be 5 kilometres.

If you were lifting heavy weights in June, you may benefit from reducing the load during your first few sessions.

The goal is to give your body time to adjust.

You can gradually increase:

Distance
Weight
Repetitions
Workout duration
Training frequency
Sport-specific intensity

Progress does not need to happen all at once.

Expect Some Muscle Soreness

Muscle soreness after returning to exercise is common, especially if you are doing movements your body has not performed regularly for a while.

Delayed onset muscle soreness can appear several hours after exercise and may feel strongest one or two days later.

Typical muscle soreness usually improves gradually.

Pain that is sharp, persistent, worsening, associated with swelling, or significantly limits your movement may be different from normal post-exercise soreness.

If you are unsure what you are feeling, a physiotherapy assessment can help determine whether your symptoms are consistent with normal muscle soreness or whether an injury may be present.

Warm Up Before You Exercise

A warm-up helps prepare your body for activity.

Your warm-up does not need to be complicated.

It may include:

Light walking or jogging
Dynamic movements
Gentle mobility exercises
Lower-intensity versions of the activity you are about to perform
Gradually increasing the load or speed

For example, someone returning to strength training may perform lighter sets before moving to heavier weights.

A runner may begin with walking and an easy jog before increasing speed.

Avoid Doing Too Much Too Soon

It can be tempting to make up for lost time once your regular schedule returns.

However, increasing several training variables at once can make it harder for your body to adjust.

For example, increasing your running distance, speed, and number of weekly runs at the same time may be more demanding than gradually increasing one variable at a time.

Pay attention to how your body feels during exercise and in the hours and days afterward.

If symptoms continue to increase after each session, your current workload may need to be adjusted.

Give Your Body Time to Recover

Recovery is part of training.

Your muscles and other tissues need time to adapt between workouts.

Sleep, hydration, nutrition, and rest days can all play a role in how well you recover.

This is particularly important when returning to exercise after a break because your tolerance for training may initially be lower than it was before.

You do not necessarily need to avoid activity altogether on recovery days.

Walking, gentle mobility exercises, or lower-intensity activities may be appropriate depending on how you feel.

Pay Attention to Recurring Pain

Sometimes returning to exercise causes an old injury to become noticeable again.

You may experience discomfort in the same knee, shoulder, ankle, or lower back that bothered you in the past.

This does not automatically mean you have reinjured the area.

However, recurring pain may be a sign that your current activity level is exceeding what the area can comfortably tolerate.

Our physiotherapists in Ajax can assess your movement, strength, mobility, and symptoms to help determine what factors may be contributing.

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Can Physiotherapy Help With Balance Problems? | Ajax Physiotherapy

August 22, 2026August 22, 2026 DO_Admin

Feeling unsteady on your feet can make everyday activities much more difficult.

Walking outside, climbing stairs, getting out of a chair, stepping into the shower, or simply moving around your home may become stressful if you are worried about losing your balance.

Balance problems can develop for many different reasons, including changes in strength, mobility, vision, sensation, medications, or the systems in the inner ear that help control balance.

Depending on the cause, physiotherapy may play an important role in improving stability, strength, mobility, and confidence.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team can assess factors that may be contributing to balance difficulties and develop an individualized treatment program.

Why Is Balance Important?

Balance is your body’s ability to remain stable while standing still or moving.

It depends on several systems working together.

Your brain receives information from your eyes, inner ears, muscles, joints, and nerves to understand where your body is positioned.

Your muscles then make constant small adjustments to keep you upright.

When one or more parts of this system are not working effectively, you may begin to feel less stable.

What Can Cause Balance Problems?

There is no single cause of poor balance.

Possible contributing factors may include:

Reduced leg strength
Reduced core strength
Joint stiffness
Changes in coordination
Reduced sensation in the feet or legs
Inner-ear or vestibular problems
Vision changes
Certain neurological conditions
Medication side effects
Recovery following an injury or surgery
Fear of falling
Reduced physical activity

Balance difficulties may also become more common with age as several of these factors begin to occur at the same time.

Because there are many possible causes, persistent or unexplained balance problems should be properly assessed.

Signs You May Have a Balance Problem

Balance issues are not always as obvious as repeatedly falling.

You may notice:

Feeling unsteady while walking
Needing to hold furniture or walls for support
Difficulty walking on uneven ground
Trouble going up or down stairs
Difficulty standing on one leg
Feeling unstable when turning quickly
Difficulty getting up from a chair
Reduced confidence while walking outside
Previous falls or near-falls
Avoiding activities because you are afraid of falling

These changes may gradually reduce your activity level, which can sometimes contribute to further weakness and loss of confidence.

Can Physiotherapy Improve Balance?

Physiotherapy can help address many of the physical factors that contribute to reduced balance.

Strength and balance training are commonly included in programs designed to reduce fall risk and improve mobility.

The first step is determining which areas may be contributing to your difficulty.

A physiotherapy assessment may look at:

Walking
Leg strength
Joint movement
Coordination
Ability to stand in different positions
Ability to change direction
Getting in and out of a chair
Stairs
Previous falls
Activities you are currently avoiding

Your treatment plan can then focus on the specific areas where improvement is needed.

Balance Exercises

Balance exercises are often a major part of treatment.

The appropriate exercise will depend on your current ability and level of stability.

Examples may include practicing:

Standing with your feet closer together
Changing your foot position
Standing on one leg when appropriate
Reaching while standing
Changing direction
Stepping over or around objects
Walking in different directions
Moving between sitting and standing

Exercises should be progressed gradually and performed in an environment where they can be completed safely.

Balance exercises can be modified to become easier or more challenging depending on your ability.

Building Leg Strength

Strength is an important part of maintaining balance.

Your legs need to react quickly when your body begins to move outside its stable position.

Weakness through the hips, thighs, calves, and other supporting muscles can make those reactions more difficult.

A physiotherapy program may therefore include exercises such as:

Sit-to-stand exercises
Squats or modified squats
Step-ups
Calf raises
Hip-strengthening exercises
Controlled walking exercises

The exercises selected will depend on your current strength and mobility.

Improving Walking Confidence

Some people begin walking differently after a fall or after they start feeling unstable.

You may take shorter steps, walk more slowly, avoid uneven surfaces, or constantly look toward the ground.

While being cautious is understandable, avoiding movement completely can reduce strength and confidence over time.

Physiotherapy may include walking exercises designed to gradually improve your ability to move through different environments.

The goal is not simply to make you walk faster.

It is to help you feel safer and more confident during everyday movement.

Balance Problems and Falls

Balance training can be particularly important for people who have already experienced a fall or who are worried about falling.

Falls can have serious consequences, particularly for older adults, but many fall-risk factors can be addressed. Exercise, medication review, vision care, and improving safety around the home are among the strategies used in fall prevention.

A physiotherapist may work on strength, balance, walking, and mobility while also identifying movements or environments that are particularly difficult for you.

What About Dizziness or Vertigo?

Feeling off balance is not always caused by muscle weakness.

The inner ear plays an important role in balance, and certain vestibular conditions can cause dizziness, vertigo, or unsteadiness.

Some physiotherapists have additional training in vestibular rehabilitation and may use specific exercises depending on the underlying condition.

If dizziness is a major part of your symptoms, it is important to mention this during your assessment so the appropriate type of care can be recommended.

When Should You Speak With a Healthcare Professional?

Consider seeking an assessment if you:

Have fallen more than once
Frequently experience near-falls
Feel increasingly unstable while walking
Have suddenly developed balance problems
Are experiencing unexplained dizziness
Have stopped doing normal activities because you are worried about falling
Notice new weakness, numbness, or coordination problems

Sudden severe balance problems, particularly when accompanied by symptoms such as facial drooping, difficulty speaking, significant weakness, severe headache, or other sudden neurological changes, require urgent medical attention.

Ajax Physiotherapy for Balance and Mobility

Balance problems can affect much more than the way you walk.

They can change your confidence, independence, activity level, and willingness to participate in everyday activities.

A personalized physiotherapy program can help identify areas such as strength, mobility, coordination, and walking ability that may be contributing to the problem.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team works with patients to improve movement, strength, stability, and confidence based on their individual needs.

If balance problems are making everyday activities more difficult, contact Durham Orthopedic & Sports Injury Clinic to schedule a physiotherapy assessment.

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Can Physiotherapy Help With Poor Posture? | Ajax Physiotherapy

August 7, 2026August 14, 2026 DO_Admin

Poor posture is incredibly common, especially for people who spend long hours sitting at a desk, driving, working on a computer, or looking down at a phone.

While occasional slouching is not usually a major concern, consistently sitting or standing in awkward positions can contribute to muscle tightness, stiffness, fatigue, and discomfort in areas such as the neck, shoulders, upper back, and lower back.

At Durham Orthopedic & Sports Injury Clinic, our physiotherapy team helps patients identify the factors contributing to posture-related discomfort and develop practical strategies to improve movement, strength, and comfort throughout the day.

What Is Poor Posture?

Posture refers to the position of your body while sitting, standing, walking, or performing everyday activities.

There is no single “perfect” posture that everyone needs to maintain all day. In fact, staying in one position for too long can become uncomfortable even if that position looks ideal.

Problems often develop when certain muscles and joints are repeatedly placed under stress without enough movement or variation.

Common examples include:

Slouching forward while working at a computer
Sitting for long periods without changing position
Looking down at a phone or tablet for prolonged periods of time
Rounded shoulders
Leaning heavily to one side while sitting
Standing with your weight consistently shifted to one side
Working at a desk that is not properly set up for you

Over time, these habits can contribute to stiffness and muscle fatigue.

What Symptoms Can Be Related to Poor Posture?

Posture-related issues can affect different parts of the body.

Common symptoms may include:

Neck pain or stiffness
Shoulder tension
Upper back discomfort
Lower back pain
Headaches associated with neck tension
Tight chest muscles
Reduced shoulder mobility
Muscle fatigue after sitting or standing
Stiffness after working at a desk

Symptoms can vary depending on your work environment, activity level, previous injuries, and overall movement habits.

Can Physiotherapy Improve Posture?

Yes. Physiotherapy can help address many of the physical factors that contribute to posture-related discomfort.

Rather than simply telling someone to “sit up straight,” a physiotherapist can assess how your joints, muscles, strength, mobility, and daily habits are affecting the way you move.

An Ajax physiotherapy treatment plan may include exercises and strategies designed to improve strength, mobility, and body awareness.

The goal is often to help your body tolerate different positions more comfortably rather than forcing you to maintain one rigid posture all day.

Strengthening Muscles That Support Good Posture

Weakness in certain muscle groups can make it harder to maintain comfortable positions throughout the day.

Depending on your assessment, physiotherapy exercises may focus on strengthening areas such as:

Upper back muscles
Shoulder stabilizers
Core muscles
Glutes
Deep neck muscles

Improving strength can help reduce the amount of effort required to support your body during everyday activities.

Improving Mobility and Flexibility

Muscle tightness and joint stiffness can also influence posture.

For example, someone who spends many hours sitting may develop stiffness through the hips, upper back, shoulders, or chest.

Physiotherapy may include mobility exercises and stretching designed to improve movement in these areas.

Improved mobility can make it easier to move between positions and reduce the feeling of stiffness that develops after prolonged sitting.

Your Workstation May Be Part of the Problem

Your desk setup can play a major role in posture-related discomfort.

Small adjustments to your workstation may make a noticeable difference.

Helpful considerations can include:

Keeping your monitor near eye level
Supporting your lower back
Keeping your feet comfortably supported
Positioning your keyboard and mouse within easy reach
Avoiding prolonged periods of looking downward
Changing positions throughout the day

A physiotherapist can also help identify movement habits that may be contributing to your discomfort.

Movement Is Often More Important Than Perfect Posture

One of the most helpful strategies for reducing posture-related discomfort is simply moving more frequently.

Even a good sitting position may become uncomfortable if you stay there for several hours.

Try to regularly:

Stand up
Walk around
Stretch
Change sitting positions
Move your shoulders and neck
Take short breaks from your screen

Small amounts of movement throughout the day can reduce stiffness and help prevent muscles from becoming overloaded.

When Should You See a Physiotherapist?

Consider speaking with a physiotherapist if posture-related discomfort is:

Becoming more frequent
Interfering with work or sleep
Limiting your movement
Returning regularly
Lasting for several weeks
Getting worse despite changing your workstation or activity habits

A physiotherapy assessment can help determine whether muscle weakness, mobility restrictions, previous injuries, or other factors may be contributing to your symptoms.

Ajax Physiotherapy for Posture Related Pain

If neck, shoulder, or back discomfort is making it difficult to work or stay active, physiotherapy may help.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team provides personalized assessments and treatment plans designed around your symptoms, lifestyle, and goals.

Conveniently located in Pickering Village, we work with patients from Ajax, Pickering, Whitby, Oshawa, and throughout the Durham Region.

If posture related pain or stiffness is affecting your day, contact Durham Orthopedic & Sports Injury Clinic, 905-428-7800, to book a physiotherapy assessment and learn what treatment options may be appropriate for you.

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Golfer’s Elbow vs. Tennis Elbow: What’s the Difference?

July 17, 2026July 23, 2026 DO_Admin

If you’ve been dealing with persistent elbow pain, you’ve probably come across the terms golfer’s elbow and tennis elbow. Despite their names, you don’t have to play golf or tennis to develop either condition.

At Durham Orthopedic & Sports Injury Clinic, we regularly treat patients throughout Ajax, Pickering, Whitby, Oshawa, and Durham Region experiencing elbow pain caused by repetitive work, sports, home renovations, weightlifting, and everyday activities. Our experienced physiotherapy team in Ajax helps identify the source of your pain and develop a personalized treatment plan designed to restore strength, reduce discomfort, and prevent future flare-ups.

So, what’s the difference between golfer’s elbow and tennis elbow?

What Is Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, affects the tendons on the outside of the elbow.

It develops when the muscles responsible for extending your wrist and fingers become overloaded through repetitive use. Tiny microscopic changes occur within the tendon over time, leading to pain and reduced function.

Despite its name, fewer than 10% of cases are actually caused by playing tennis.

Common causes include:

Office work involving repetitive mouse use
Construction and manual labour
Painting
Plumbing and electrical work
Carpentry
Gardening
Weightlifting
Racquet sports

Symptoms of Tennis Elbow

Patients often experience:

Pain on the outside of the elbow
Pain when gripping objects
Difficulty opening jars
Weak grip strength
Pain when lifting a kettle or coffee mug
Increased discomfort after repetitive activity

The pain may gradually worsen over several weeks or months if left untreated.

What Is Golfer’s Elbow?

Golfer’s elbow, or medial epicondylitis, affects the tendons on the inside of the elbow.

These tendons help bend your wrist and fingers. Like tennis elbow, repetitive stress causes the tendon to become irritated and painful.

Golf is only one possible cause.

Many patients who develop golfer’s elbow have never picked up a golf club.

Symptoms of Golfer’s Elbow

Symptoms commonly include:

Pain along the inside of the elbow
Tenderness near the bony bump on the inner elbow
Pain when gripping or squeezing objects
Discomfort when bending the wrist
Weakness in the hand
Occasionally tingling into the ring and little fingers if nearby nerves become irritated

The Biggest Difference

The easiest way to tell them apart is simply where the pain is located.

Tennis Elbow	Golfer’s Elbow
Outside of elbow	Inside of elbow
Wrist extension causes pain	Wrist flexion causes pain
Common in painters, office workers, trades, racquet sports	Common in golfers, weightlifters, climbers, manual labourers

Although the location differs, both conditions involve irritated tendons caused by repetitive loading rather than a sudden injury.

Why These Injuries Happen

Many people assume these injuries occur because they “overused” their arm over one weekend.

In reality, tendon injuries usually develop over time.

Common contributing factors include:

Repetitive work tasks
Poor lifting mechanics
Sudden increase in activity
Weak forearm muscles
Reduced shoulder strength
Poor posture
Returning to sports too quickly
Inadequate recovery between activities

Addressing these contributing factors is essential for long-term recovery.

Can It Heal on Its Own?

Some mild cases improve with temporary rest.

However, many people find the pain keeps returning because they haven’t addressed the underlying cause.

Simply avoiding activity often leads to:

Reduced strength
Decreased tendon capacity
Recurring pain once activity resumes

This is why evidence-based rehabilitation is often much more effective than prolonged rest alone.

How Physiotherapy Can Help

One of the biggest misconceptions is that elbow pain simply needs time.

While reducing aggravating activities can help during the early stages, tendons actually respond well to progressive strengthening exercises.

During your assessment, your physiotherapist will determine whether you’re dealing with golfer’s elbow, tennis elbow, another tendon injury, or a different condition altogether.

Your personalized treatment plan may include:

Comprehensive movement assessment
Hands-on manual therapy
Progressive strengthening exercises
Grip strength training
Stretching and mobility exercises
Activity modification
Education to prevent recurrence
Return-to-work or return-to-sport planning

At Durham Orthopedic & Sports Injury Clinic, our goal isn’t just to reduce pain—we want to restore normal function so you can confidently return to work, sports, and everyday activities.

When Should You See a Physiotherapist?

You should consider booking an assessment if:

Pain has lasted longer than two weeks
Your grip feels weaker
Everyday activities are becoming painful
Symptoms continue returning
You experience pain during work or sports
Rest hasn’t improved your symptoms

Early treatment often helps prevent chronic tendon problems that can take much longer to recover.

Physiotherapy for Elbow Pain in Ajax

Whether you’re dealing with golfer’s elbow, tennis elbow, or another repetitive strain injury, early assessment can make a significant difference in your recovery.

At Durham Orthopedic & Sports Injury Clinic, our experienced physiotherapists in Ajax provide evidence-based treatment plans tailored to your goals. We proudly help patients from Ajax, Pickering, Whitby, Oshawa, and across Durham Region recover from elbow injuries, reduce pain, and get back to doing what they enjoy.

If elbow pain is affecting your work, hobbies, or daily activities, contact our team today to book a physiotherapy assessment and start your recovery.

Cyclist experiencing knee pain while riding a bicycle

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Common Cycling Injuries and How Physiotherapy Can Help

July 10, 2026July 14, 2026 DO_Admin

With warmer weather finally here, many people throughout Ajax and Durham Region are spending more time on their bikes. Whether you’re commuting, enjoying family rides, or tackling longer recreational routes, cycling is an excellent way to stay active while reducing stress on the joints.

Although cycling is considered a low-impact activity, repetitive movements, poor bike fit, and overtraining can still lead to discomfort and injury. Understanding the most common cycling injuries can help you recognize problems early and stay on the road all summer long.

At Durham Orthopedic & Sports Injury Clinic, our physiotherapy team in Ajax helps cyclists identify the source of pain and develop personalized treatment plans that support recovery and long-term performance.

Why Cycling Injuries Occur

Unlike many sports injuries that result from sudden accidents, cycling injuries often develop gradually over time.

Common contributing factors include:

Poor bike fit
Increasing distance or intensity too quickly
Muscle imbalances
Reduced flexibility
Weak core or hip muscles
Repetitive strain from long rides

Small issues can become significant sources of pain if they are not addressed early.

Knee Pain

Knee pain is one of the most common complaints among cyclists.

Pain may develop due to:

Saddle height issues
Improper pedal positioning
Muscle imbalances
Rapid increases in training volume

Cyclists may notice discomfort around the kneecap, along the inside of the knee, or behind the joint during longer rides.

A physiotherapy assessment can help determine whether movement patterns, strength deficits, or bike setup may be contributing to symptoms.

Neck Pain and Stiffness

Many cyclists spend extended periods leaning forward while looking ahead.

This posture can place stress on the neck and upper back, particularly during longer rides.

Symptoms may include:

Neck stiffness
Headaches
Pain between the shoulder blades
Reduced ability to turn the head comfortably

Improving posture, mobility, and muscular endurance can often help reduce recurring symptoms.

Lower Back Pain

Lower back discomfort is another common cycling complaint.

Contributing factors may include:

Prolonged forward positioning
Tight hip flexors
Poor core stability
Limited spinal mobility

While occasional soreness may occur after longer rides, persistent pain should be assessed to identify underlying movement limitations.

Hand and Wrist Pain

Pressure through the handlebars can sometimes irritate nerves, muscles, and joints in the hands and wrists.

Cyclists may experience:

Numbness in the fingers
Tingling sensations
Wrist discomfort
Reduced grip strength

Changes to positioning, mobility exercises, and strengthening programs can often help address these concerns.

Hip Pain

The repetitive motion of cycling places continuous demands on the hip muscles and joints.

Cyclists may develop:

Hip flexor tightness
Glute muscle weakness
Lateral hip pain
Groin discomfort

Addressing mobility restrictions and muscle imbalances can help improve comfort and efficiency while riding.

Achilles Tendon and Calf Issues

Cycling places significant demands on the calf muscles and Achilles tendon, particularly during hill climbing and high-intensity training.

Symptoms can include:

Tight calves
Achilles tenderness
Stiffness after rides
Pain during activity

Early treatment can help prevent symptoms from progressing and affecting future rides.

How Physiotherapy Can Help Cyclists

Physiotherapy focuses on identifying the root cause of pain rather than simply treating symptoms.

Treatment may include:

Movement assessments
Strength testing
Flexibility evaluation
Manual therapy
Mobility exercises
Strengthening programs
Return-to-activity planning

By addressing underlying issues, physiotherapy can help cyclists recover more effectively and reduce the likelihood of recurring problems.

Injury Prevention Tips for Cyclists

To help reduce the risk of cycling-related injuries:

Increase distance gradually
Ensure your bike is properly fitted
Strengthen your core and hips
Stretch regularly after rides
Allow adequate recovery time
Address minor aches before they become major issues

Consistency and proper preparation are often the keys to staying injury-free.

When Should You Seek Treatment?

While occasional muscle soreness is normal after physical activity, persistent pain is not.

Consider seeking professional assessment if:

Pain continues after rides
Symptoms worsen over time
Numbness or tingling develops
Pain affects daily activities
You find yourself changing your riding style because of discomfort

Early intervention often results in faster recovery and a quicker return to cycling.

Physiotherapy for Cyclists in Ajax

If pain is limiting your ability to stay active, our physiotherapists in Ajax can help. Learn more about our Physiotherapy Ajax services or contact us today to book an assessment.

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Training for a Summer 5K? Avoid These Common Running Injuries

June 19, 2026July 2, 2026 DO_Admin

Summer is one of the most popular times of year to start running. Whether you’re preparing for your first 5K, joining a local charity run, or simply enjoying the warmer weather, running is an excellent way to improve cardiovascular health and stay active.

Unfortunately, many runners increase their activity too quickly and end up dealing with injuries that can derail their progress. At Durham Orthopedic & Sports Injury Clinic, we regularly help runners throughout Ajax and Durham Region recover from running-related injuries and develop plans that keep them moving safely.

Why Running Injuries Happen

Many running injuries are not caused by a single incident. Instead, they develop gradually when the body is exposed to more stress than it can comfortably handle.

Common contributing factors include:

Increasing mileage too quickly
Inadequate recovery between runs
Poor running mechanics
Muscle weakness or imbalance
Improper footwear
Sudden changes in training intensity

Recognizing symptoms early can help prevent minor discomfort from becoming a more significant injury.

Runner’s Knee

Runner’s knee, also known as patellofemoral pain syndrome, is one of the most common running injuries.

Symptoms often include:

Pain around or behind the kneecap
Discomfort when running downhill
Pain while climbing stairs
Aching after prolonged sitting

Weak hip muscles, poor movement patterns, and training errors can all contribute to this condition.

Shin Splints

Shin splints cause pain along the front or inside portion of the lower leg.

This condition commonly occurs when runners:

Increase distance too quickly
Begin running after a long period of inactivity
Train on harder surfaces
Wear worn-out shoes

Early treatment can help prevent symptoms from progressing and affecting your training schedule.

Achilles Tendon Pain

The Achilles tendon connects the calf muscles to the heel and absorbs significant force while running.

Common signs include:

Pain near the back of the heel
Morning stiffness
Tenderness during activity
Increased discomfort after running

Ignoring Achilles pain can lead to prolonged recovery times and further irritation.

Plantar Fasciitis

Many runners experience pain on the bottom of the foot or near the heel.

Plantar fasciitis often causes:

Sharp pain during the first steps in the morning
Heel pain after activity
Discomfort when standing for long periods

Addressing mobility limitations and training loads early can help reduce symptoms.

IT Band Syndrome

The iliotibial (IT) band runs along the outside of the thigh and can become irritated during repetitive running activities.

Symptoms may include:

Pain on the outside of the knee
Discomfort that worsens during longer runs
Tenderness along the outer thigh

This condition is particularly common among runners increasing their mileage.

How Physiotherapy Can Help

Physiotherapy focuses on identifying the underlying causes of running injuries rather than simply treating symptoms.

Treatment may include:

Movement assessments
Strengthening programs
Mobility exercises
Running mechanics evaluation
Manual therapy
Return-to-running guidance

A personalized treatment plan can help reduce pain, improve performance, and lower the risk of future injuries.

Tips for Staying Injury-Free During 5K Training

If you’re preparing for a summer race, consider these injury-prevention strategies:

Increase mileage gradually
Schedule recovery days
Wear properly fitted running shoes
Include strength training in your routine
Listen to early warning signs of pain
Stay hydrated during hot weather

Consistency is more important than pushing through discomfort.

When to Seek Professional Help

If pain persists, worsens during activity, or begins affecting your daily routine, it may be time to seek professional assessment.

Early treatment often leads to faster recovery and can help you return to training more confidently.

Physiotherapy for Runners in Ajax

Contact the Durham Orthopedic & Sports Injury Clinic to book your next appointment. We help runners throughout Ajax and Durham Region recover from injuries, improve movement, and stay active throughout the summer.

Whether you’re training for your first 5K or working toward a personal best, our team can help you reach your goals safely.

Uncategorized

Why Your Hip Hurts When You Walk

June 12, 2026June 16, 2026 DO_Admin

Ajax Physiotherapy for Hip Pain

Hip pain can make everyday activities surprisingly difficult. Whether you’re walking through the grocery store, taking the dog for a walk, or simply moving around the house, discomfort in the hip can quickly affect your mobility and quality of life.

Many people assume hip pain is simply a normal part of getting older, but that’s not always the case. Several different conditions can contribute to hip pain while walking, and identifying the underlying cause is an important first step toward recovery.

At Durham Orthopedic & Sports Injury Clinic, we help patients throughout Ajax and Durham Region understand the source of their hip pain and develop treatment plans designed to improve movement and reduce discomfort.

Why Does Hip Pain Occur When Walking?

Walking places repetitive stress through the hip joint, surrounding muscles, tendons, and ligaments.

If one of these structures becomes irritated, inflamed, weak, or injured, pain may develop during activity.

The location of the pain can often provide clues about what may be contributing to the problem.

Common Causes of Hip Pain While Walking

Hip Osteoarthritis

Osteoarthritis occurs when the protective cartilage within the hip joint gradually wears down over time.

Common symptoms include:

Pain in the groin or front of the hip
Stiffness after sitting
Reduced range of motion
Discomfort that worsens with walking or prolonged activity

Many people notice their symptoms are worse first thing in the morning or after periods of inactivity.

Gluteal Tendinopathy

The gluteal muscles help stabilize the hip while walking.

When the tendons become irritated, pain may develop on the outside of the hip.

Common symptoms include:

Pain on the outer hip
Discomfort when walking long distances
Pain when lying on one side
Tenderness around the hip bone

Hip Bursitis

Bursae are small fluid-filled sacs that help reduce friction around joints.

When one becomes irritated, inflammation can develop and lead to pain on the outside of the hip.

Symptoms may include:

Sharp or aching pain on the side of the hip
Tenderness to touch
Increased pain when walking, climbing stairs, or lying on the affected side

Muscle Strains and Weakness

Weakness or tightness in the muscles surrounding the hip can alter movement patterns and place additional stress on the joint.

This may lead to:

Aching during walks
Fatigue in the hip muscles
Reduced stability
Difficulty with stairs or hills

Referred Pain from the Lower Back

Sometimes hip pain isn’t actually coming from the hip itself.

Conditions affecting the lower back can irritate nerves that travel into the hip and leg, causing symptoms that feel like hip pain.

Signs may include:

Pain that travels down the leg
Numbness or tingling
Back stiffness
Symptoms that change with sitting or bending

When Should You Be Concerned?

While many cases of hip pain improve with appropriate treatment, you should seek medical attention if you experience:

Sudden severe pain
Inability to bear weight
Significant swelling
Pain following a major fall or injury
Unexplained weakness in the leg

Persistent symptoms that interfere with walking should also be assessed by a healthcare professional.

How Physiotherapy Can Help

A physiotherapy assessment can help determine which structures may be contributing to your pain.

Your physiotherapist may evaluate:

Hip mobility
Muscle strength
Walking mechanics
Balance and stability
Lower back function
Movement patterns

Treatment may include:

Strengthening exercises
Mobility and flexibility work
Manual therapy techniques
Balance training
Walking and movement retraining
Education on activity modification

The goal is to address the underlying cause of the pain while helping you return to daily activities with greater comfort and confidence.

Tips for Managing Hip Pain

While waiting for an assessment, some people find relief by:

Avoiding activities that significantly increase pain
Taking shorter walks more frequently
Performing gentle mobility exercises
Wearing supportive footwear
Gradually increasing activity levels instead of pushing through pain

Because hip pain can have many different causes, obtaining an accurate diagnosis is important before starting a treatment program.

Physiotherapy for Hip Pain in Ajax

If your hip hurts when you walk, don’t assume it’s something you simply have to live with.

At Durham Orthopedic & Sports Injury Clinic, our team helps patients throughout Ajax and Durham Region identify the cause of hip pain and develop personalized treatment plans to improve mobility and function.

Contact Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to book an assessment and learn how physiotherapy may help you get back to walking comfortably.

Person holding the bottom of their foot due to heel pain from plantar fasciitis

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Why Your Foot Hurts First Thing in the Morning

June 5, 2026June 10, 2026 DO_Admin

Ajax Physiotherapy for Plantar Fasciitis

Have you ever taken your first few steps out of bed and felt a sharp pain in the bottom of your foot?

If so, you may be dealing with plantar fasciitis, one of the most common causes of heel pain. Many people notice the discomfort most intensely first thing in the morning, only to find that it gradually improves as they start moving around.

At Durham Orthopedic & Sports Injury Clinic, we help patients throughout Ajax and Durham Region identify the cause of foot pain and develop treatment plans designed to improve mobility and reduce discomfort.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes.

Its job is to support the arch of the foot and help absorb the forces created when walking, running, and standing.

When this tissue becomes irritated or overloaded, it can lead to inflammation and pain known as plantar fasciitis.

Why Does It Hurt More in the Morning?

One of the classic signs of plantar fasciitis is pain during the first few steps after getting out of bed.

While you sleep, the plantar fascia shortens slightly as your foot remains in a relaxed position. When you stand up and put weight on the foot, the tissue is suddenly stretched again, creating pain and stiffness.

Many people describe the sensation as:

Sharp heel pain
Stabbing pain under the foot
Tightness in the arch
Pain that improves after walking for several minutes

Symptoms often return after long periods of sitting or inactivity.

Common Causes of Plantar Fasciitis

Several factors can increase stress on the plantar fascia.

Increased Activity

Starting a new walking program, running more frequently, or increasing exercise intensity can overload the tissue before it has time to adapt.

Standing for Long Periods

Jobs that require prolonged standing or walking can place repetitive stress on the feet.

Foot Mechanics

Flat feet, high arches, or altered walking patterns can increase strain on the plantar fascia.

Tight Calf Muscles

Restricted calf flexibility can affect ankle movement and increase tension through the foot.

Unsupportive Footwear

Shoes that lack proper support or cushioning may contribute to heel and arch pain over time.

Common Symptoms

People experiencing plantar fasciitis may notice:

Heel pain first thing in the morning
Pain along the arch of the foot
Discomfort after sitting for extended periods
Increased pain after long walks or standing
Tenderness near the bottom of the heel
Foot stiffness when getting up after resting

Symptoms often develop gradually rather than appearing suddenly.

How Physiotherapy Can Help

Physiotherapy focuses on identifying the underlying factors contributing to plantar fasciitis rather than simply masking symptoms.

Your physiotherapist may assess:

Foot and ankle mobility
Walking mechanics
Calf flexibility
Strength throughout the lower body
Balance and movement patterns

Treatment may include:

Stretching exercises
Strengthening programs
Manual therapy techniques
Mobility exercises
Activity modification strategies
Education on footwear and foot support

The goal is to reduce stress on the plantar fascia while improving overall function and movement.

When Should You Seek Treatment?

If your foot pain has lasted more than a few weeks, is affecting your daily activities, or continues to worsen, it may be time to seek professional assessment.

Early treatment can often help prevent symptoms from becoming chronic and allow you to return to normal activities more comfortably.

Physiotherapy for Plantar Fasciitis in Ajax

If you’re experiencing heel pain, arch pain, or discomfort during your first steps in the morning, the team at Durham Orthopedic & Sports Injury Clinic can help.

Our physiotherapists provide personalized assessments and treatment plans to help patients throughout Ajax and Durham Region move more comfortably and get back to the activities they enjoy.

Contact Durham Orthopedic & Sports Injury Clinic today at 905-428-7800 to book an assessment and learn how physiotherapy may help with plantar fasciitis and foot pain.

Woman experiencing frozen shoulder pain and stiffness

Uncategorized

Frozen Shoulder: Why Your Shoulder Feels Stiff and Painful

May 20, 2026May 25, 2026 DO_Admin

If your shoulder has gradually become stiff, painful, and harder to move, you may be dealing with frozen shoulder.

Frozen shoulder, also called adhesive capsulitis, is a condition that causes pain and significant loss of mobility in the shoulder joint. Simple movements like reaching overhead, putting on a jacket, or lifting objects can become frustrating, uncomfortable and painful.

At Durham Orthopedic & Sports Injury Clinic, we help patients across Ajax and the Durham Region improve shoulder mobility and manage pain with personalized physiotherapy treatment plans.

What Is Frozen Shoulder?

Frozen shoulder happens when the connective tissue around the shoulder joint becomes irritated and tight, limiting movement over time.

Unlike a sudden injury, frozen shoulder usually develops gradually. Many people first notice mild pain before the shoulder becomes increasingly stiff.

The condition often progresses through stages:

Painful stage – shoulder pain gradually increases
Frozen stage – stiffness becomes more severe and movement becomes limited
Recovery stage – mobility slowly begins to improve

This process can last several months or longer without proper treatment.

Common Symptoms of Frozen Shoulder

Symptoms may include:

Shoulder pain that worsens at night
Difficulty reaching overhead
Trouble reaching behind your back
Pain when getting dressed
Reduced range of motion
Stiffness that gradually worsens

Many patients notice everyday tasks becoming more difficult, including driving, lifting, or sleeping comfortably.

Who Is More Likely to Develop Frozen Shoulder?

Frozen shoulder can affect anyone, but it is more common in:

Adults between 40 and 60
People recovering from shoulder injuries
Individuals with diabetes
People who have had shoulder surgery
Those who have kept the shoulder immobilized for extended periods

Even reduced movement after an injury can sometimes contribute to shoulder stiffness over time.

How Physiotherapy Can Help

Physiotherapy plays an important role in managing frozen shoulder and improving mobility safely.

Treatment may include:

Gentle mobility exercises
Stretching programs
Manual therapy
Strengthening exercises
Pain management strategies
Education on activity modification

The goal is to gradually improve shoulder movement while reducing pain and stiffness.

Don’t Ignore Ongoing Shoulder Stiffness

Frozen shoulder can become increasingly limiting if left untreated. Early treatment may help improve comfort and restore movement more effectively.

If you’re experiencing shoulder stiffness or pain in Ajax or Durham Region, contact our team at Durham Orthopedic & Sports Injury Clinic. We can help assess your symptoms and create a treatment plan tailored to your recovery goals.