Category: Uncategorized

Daily activities can often be quite painful and debilitating for those suffering from sciatica. 

Symptoms of sciatica include but are not limited to:

• sharp shooting pain in the back of the leg
• the location of the leg pain may change and move from higher up the leg near the buttock region, to down into the lower calf and foot, as a rule, the further down the leg pain is, the more aggravated the nerve is

Sciatica is radiating pain in the leg that originates from the lower back.  It follows the pathway of the sciatic nerve as it goes down the leg. The pain is not felt in the front of the leg or into the thigh.

Those living with sciatica usually discover fairly quickly which movements or positions aggravate their leg pain. Often these aggravating symptoms are used to help with the diagnosis.

There are numerous causes for sciatica. Two of the most common causes are:

Discogenic Pain

Discogenic pain is caused by mechanical or chemical irritation from the discs in our spine.

Symptoms include:

• increased pain with coughing or sneezing
• various neurological symptoms including numbness or weakness in the legs
• increased leg pain or low back pain with sitting or bending forward
• standing or walking decrease the symptoms

Stenotic Pain

Stenosis is a degenerative condition and it commonly affects people who are typically 60 or older. It is caused by narrowing of the spinal canal resulting in compression of the sciatic nerve.

Symptoms include:

• increased pain with walking or sitting
• sitting or bending forward usually decreases the leg symptoms
• cramping in the calves with walking, requiring frequent sitting breaks to decrease the pain
• pain or weakness or numbness in the leg, calves, or buttocks

We have listed two of the more common causes of sciatica, but there are many other causes as well. It is important to see a physiotherapist to get a proper diagnosis of the causal factor contributing to your particular sciatica and subsequently gear treatment to your individual diagnosis.

Book an appointment at the Durham Orthopedic and Sports Injury Clinic (905-428-7800) to see one of our registered physiotherapists to help develop a specific plan of treatment for your specific sciatic pain.

Participating in sports is a great way to keep healthy and active, it can improve your cardiovascular system, build and maintain muscle, and help boost your immune system. If you have played sports, you are likely aware of the increased risks of injuries. Here are some of the most common sports related injuries:

Tennis Elbow

Tennis elbow is a fairly painful condition involving the tendons which attach to the outside of the elbow. Those tendons may become inflamed or can develop degenerative tears where the tendon attaches to the bone making gripping and lifting painful.

There are many causes of tennis elbow

• Overuse
• Trauma
• Racquet Sports

Strains and Sprains

Strains and sprains are among the most common injuries you can get while playing sports.

A muscle strain is an injury to a muscle or tendon.Strains occur when a muscle is overstretched or overused.

Small strains can occur when you:

• Lift something heavy
• Not stretching or warming up before physical activity
• Losing your footing or slipping
• Jumping

Sprains

A sprain is a stretching or tearing of ligaments. Ligaments are strong bands of tissue
which connect two bones together in your joints and prevent excessive movement.
Ankles and knees are the most common joints that are sprained in sports injuries

Broken Bones

Broken bones or fractures are defined as any loss of continuity of the bone.

There are 5 main types of breaks or fractures.

• Closed or open fractures
• Displaced Fractures
• Complete Fractures
• Partial Fractures
• Stress Fractures

The most common body parts that fracture or break during sports are;

• Wrist
• Fingers
• Hands
• Tibia(shin bone)
• Ankles
• Collarbone

Concussions

Concussion diagnoses are becoming more common, especially with children between the ages of 10-14 years old. This is largely due to increased recognition and research on the condition, which has led to testing and concussion protocols being implemented in professional and recreational sports. Blows to the head, slips and falls and hits to the body causing whiplash are some of the common ways of sustaining a concussion in sports.

Symptoms

There are a wide range of concussion symptoms but the most common are;

• Headaches
• Problems Focusing
• Balance Issues
• Nausea
• Brain fog or a dazed feeling

Torn ACL

A torn ACL is a tear of the anterior cruciate ligament, the tissue that connects your femur to your tibia in your knee. Torn ACLs are extremely painful and have been known to incapacitate the person with the injury. When someone tears their ACL there usually is a popping sound and extreme pain in the knee.

If you have been injured and want to see a physiotherapist. Contact the professionals at Durham Orthopedic Sports & Injury Clinic at 905-428-7800.

Foam Rollers are one of the most popular pieces of equipment individuals use to help release
those tight muscle knots or trigger points that many of us are plagued with.

These are called myofascial adhesions and are inflexible areas in our muscles that can be
caused by injuries, prolonged sustained postures or muscle imbalances. Foam Rollers are effective in alleviating the tightness in the myofascial tissues which can lead to
chronic pain if not addressed.

When shopping for a foam roller, there are three main considerations.

Density

• Foam Rollers come in different densities.Using a Foam Roller that is too soft may result in not enough pressure to have the best result on the muscle which you are Foam Rolling. Using a Foam Roller that is too dense may cause bruising and trauma to the muscle resulting in increased pain after use.
• If you are new to Foam Rolling, it is advisable to start with one that is softer and progress to a more dense roller as your muscles adapt to rolling.
• The colour of the Roller indicates the degree of density with white being the softest and black being the firmest.

Surface Texture

• Foam Rollers are either smooth or they have ridges and knobs.
• Smooth Rollers provide even pressure across the entire length of the roller.
• They are especially ideal for someone that is just starting out with rolling as the pressure is not as intense as textured rollers.
• Textured rollers have ridges and knobs and offer a more targeted approach to working out the tight parts of a muscle.There are a variety of textures that offer varied amounts of pressure.

Length

• Longer Foam Rollers are probably the best choice for foam rollers as they are long enough to work on your back.They are also more stable than shorter rolls when you are working on your leg muscles.
• Shorter foam rollers are better to target muscles in the arms and calves.

Foam Rollers are one of the many tools that your physiotherapist may have you use at home to help you manage your pain.

In addition to providing education on how to manage your pain, our physiotherapist will use hands-on manual therapy techniques to help speed up your recovery. Call the Durham Orthopedic and Sports Injury Clinic to schedule an appointment with one of our physiotherapist or massage therapist to help with treatment of your aches and pains at 905-428-7800.

With family Day right around the corner, we thought we would explore all the ways you can be active outside with your family in Durham Region. 

Ice Skating 

Ice skating is not only a great way to get your blood pumping, it can be a great way to spend the day building family memories. Durham region has a number of outdoor skating rinks for everyone to enjoy. Skating exercises many muscle groups including the glutes, your core and outer thighs. It is also a great cardio workout. 

Here is a list of outdoor skating rinks located in Durham Region and the GTA;

Winter Fun Guide: Outdoor Skating Rinks – Child’s Life

Snowshoeing 

Snowshoeing is lots of fun and a great  low impact muscle building exercise. Snowshoeing is also a great cardio workout that can burn 1000 calories in just one hour. Take your family for a day of snowshoeing in one of Durham Region’s beautiful forest trails.

Family Hike

If snowshoeing isn’t your cup of tea, trade in the snowshoes for a pair of hiking boots and hit the trails. Being outside in nature has many benefits for both your physical and mental health. Increased cognitive response, drops in stress levels and increased endorphins are a few ways that being out in nature can help our mental health. Walking in nature is another example of low impact exercise that is a good cardio exercise. 

Skiing or Snowboarding

If you are looking for more of an adrenaline rush this Family day weekend why not not take to the slopes? Skiing and snowboarding increase flexibility, burns calories, increases lower body muscles, is a great core exercise and it can be a great boost for your mental health. 

If skiing and snowboarding aren’t up your alley but you still want some adventure grab the family, a sled or toboggan and find the closest hill or ski resort.   

Durham Region has some great trails and ski slopes if you are looking for that perfect adventure this long weekend. 

https://www.durham.ca/en/tourism/news/top-ski-resorts-in-durham-a-thrilling-winter-experience.aspx

If you have been injured and want to see a physiotherapist. Call the professionals at Durham Orthopedic Sports & Injury Clinic at 905-428-7800 and start your road to recovery today. 

Overview

There has been extensive research that shows exercise improves the symptoms of osteoarthritis. GLA:D (Good Life With Arthritis, Denmark)  is a program supervised by a health care professional. It has been shown to address the muscle changes that occur with osteoarthritis of the knee and hip and helps reduce the symptoms of pain and decreased function that often occurs with this condition.

The GLA:D program consists of:

• Two education sessions with the goal of providing participants with a better understanding of osteoarthritis.

• Two one hour supervised exercise sessions per week for 6 weeks, each participant has the program modified to address their particular weaknesses.

• Two physical tests testing walking speed and repeated sit to stand , one done before the 6 week program starts and one on completion of the program

• Once the 6 weeks is completed, participants will have the knowledge and tools to continue on their own at home or in a gym setting.

GLA:D INFORMATION 

Clinical trials on the GLA:D program have shown that most participants see at least a 30-40% decrease in their pain and a significant improvement in their activities of daily living, such as stair climbing and walking. The GLA:D program is ideal for those that are not candidates for knee or hip replacement but have significant loss of function and pain due to the osteoarthritis in either their knee or hip. It is also helpful for those needing hip or knee replacement. By improving strength, function and range of motion before surgery, recovery after surgery is often quicker and improved. The GLA:D program puts all the pieces together for optimum rehabilitation and improvement from your symptoms associated with osteoarthritis. It incorporates education, strengthening and function by working on correcting the alignment of your knee and hip during the activities of daily living to minimize the stress to the affected joints.

HISTORY

Since the first GLA:D course for physiotherapist in Denmark in 2013, GLA:D has provided treatment to over 15,000 people in Europe, Canada and the US.

Durham Orthopedic and Sports Injury Clinic will resume in person GLA:D classes at the beginning of March 2022, supervised by a registered physiotherapist. Call our clinic to discuss the GLA:D program with our registered physiotherapist at 905-428-7800.

Snow shovelling is a common cause of back pain or it can often be the cause of flare-ups of pre-existing back conditions or injuries.  Recent epic snow falls have resulted in an increase in snow shovelling injuries at our clinic.  With 6 inches of snow fall, a person with a double driveway could be shovelling between 1100-1500 Ibs of snow and that repeated movement with all that weight can be hard on the back.

Using appropriate snow shovelling techniques can go a long way to prevent injuries.

To avoid low back injuries with shovelling:

• Avoid shovelling first thing in the morning as your muscles are not warmed up and we tend to be stiffer.  Also in the morning, spinal discs are maximally hydrated, which may increase the risk of injury.

• Warm-up your muscles by stretching your low back and hamstrings before shovelling.  This helps loosen the muscles and improve blood flow to these muscles.
  
• Use an ergonomic snow shovel designed to push the snow. A snow shovel that allows you to push the snow without having to bend and twist helps prevent injury.
  
• Keep your back straight at all times.  Avoid bending and twisting your back, instead lead with your hips and bend with your knees.·  When shovelling, be sure to take   a stretch break by bending backwards with the back, 3-5x’s, every 10 minutes or so.    

If you experience back pain with shovelling, it’s important to keep moving.

• Moderate pace walking, making sure to swing your arms helps keep the muscles moving and helps prevent the muscles from stiffening up.
  
• Gently stretch away from the direction of injury and hold the stretch 20-30 seconds
  
• Since shovelling involves bending forward, gently stretching backwards 5-10 times every few hours may decrease the stress to the low back.·  Ice helps reduce inflammation to the strained muscles.

If you hurt yourself, snow shovelling or have concerns with your technique contact our physiotherapist at the Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to discuss these matters with our Physiotherapist.

Stretching every day has a wide variety of both physical and mental health benefits. As we get older, we tend to lose mobility if we do not keep up with the stretching. Stretching can also help to burn calories. 10 minutes of stretching can burn 27 calories.   

Physical Benefits of Stretching 

• Improved Posture 
• Increased Range of Motion and flexibility in the joints we are stretching
• Helps relieve post-exercise aches and pains
• Improved Balance
• Relief from sore muscles
• Decreased Risk of Injury
• Improved Circulation 

Mental Health Benefits of Stretching

Many people know the physical benefits of stretching, but stretching is also great for our mental health. Stretching increases our body’s levels of serotonin, which is the main hormone that impacts our happiness and well being.   

Yoga is a great example of stretching being used for both the body and the mind. Yoga focuses on deep breathing exercises while also improving your overall flexibility.   

Mental benefits of Stretching

• Ease symptoms of depression by aiding mindfulness which helps break up repetitive negative thoughts
• Reduce Stress and Anxiety by stimulating receptors in our nervous system that slow down production of stress hormones
• Clearer Mind
• Increased Endorphins which interact with receptors in your brain that reduce your perception of pain

Stretching Routines

Adding a daily stretching routine to your life doesn’t have to be a chore. There are many different types of stretching and routines for a variety of different people. A simple Google search can show you a number of different stretching routines whether you’re a runner, golfer, beginner or justy looking for a simple way to stay more active. 

If you have been injured and are looking to start your road to recovery today. Call the professionals at Durham Orthopedic Sports & Injury Clinic today!

Tennis elbow is a common ailment that affects many of us. Unlike what its name implies, Tennis elbow or lateral epicondylitis sufferers rarely can attribute their pain from playing tennis.

What is tennis elbow?

Tennis elbow is a fairly painful condition involving the tendons which attach to the outside of the elbow. Those tendons may become inflamed or can develop degenerative tears where the tendon attaches to the bone making gripping, lifting and grasping painful.

Causes of tennis elbow?

There are several causes for this condition. Most commonly these include:

• Overuse. Overuse of the forearm muscles involving repetitive movements of the wrist such as typing or using hand tools repeatedly(gardening shears, screwdrivers are an example) can predispose one to tennis elbow.
  
• Trauma. Trauma to the elbow can cause inflammation and small tears to the tendon that can cause you to develop tennis elbow
• Neck issues. When there is no apparent cause for your tennis elbow, more often than not, the neck may be the culprit. An irritation of the nerve in the neck  may predisposed you to injury anywhere along the chain where the nerve passes. In the case of a tennis elbow, irritation of the nerve in the neck will predispose the tendon in the elbow it supplies to become inflamed and irritated if its nerve supply is affected.
  
  Treatment options:
  

• Assess and treat the aggravating factor in your neck to help decrease the nerve irritation impact that is contributing to your elbow pain
• Acupuncture, ultrasound to help with the inflammation in the tendon
• Stretching and soft tissue massage to help the forearm muscles heal
• Specific strengthening exercises, increasing the resistance gradually as to not aggravate the inflamed tendon
• Brace. Using a brace over the back of your forearm may help relieve symptoms and help the tendon heal by resting the muscles and tendons

Physiotherapy treatments can help with tennis elbow pain. By looking at the causal factors of your tennis elbow, be it an overuse injury, trauma, or a neck component contributing to your elbow
pain, our physiotherapists at the Durham Orthopedic and Sports injury Clinic will get to the root cause and set up a treatment program geared specifically to your cause.

With the Covid-19 pandemic continuing, many will continue working from home or remotely for the foreseeable future. While this could be the new normal looking forward, what measures can be taken to lessen the stresses associated with working from home?

Exercise Regularly

There are many ways to ensure you still are getting exercise if you are working from home, even if the gyms are closed in your area. It is easy to fall into a trap of falling off the exercise bandwagon but you don’t have to fall into that trap. Setting workout goals is more important now than ever. 

• Go for a walk or run on your lunch break 
• Set time aside for your workout, it’s always easier to stay committed if its the same time each day
• Use your bodyweight (pushups, tricep dips, squats, lunges, planks, sit ups) for your strengthening exercises if you don’t have weights
• Do an activity you enjoy, like dancing to your favorite music or practice basketball drills.

Not all workouts have to be high intensity, as mentioned above, a brisk walk is a great form of exercise. 

Ergonomic Chairs and Desks

Ensuring you have a proper ergonomic chair and desk is crucial for working from home. Some benefits from having the right home office set up include;

• Increased comfort 
• Posture Support
• Hip support
• Reduces Neck strain
• Reduces low back strain

What to look for in an Ergonomic Chair

• Tilted seat options
• Headrest Adjustability and Tilt
• Backrest Adjustability
• Adjustable armrests
• Height Adjustability

Diet 

I’m sure you have heard the term “quarantine 15”  and you might have even noticed that you have put on a couple extra pounds. Working from home has been a drastic shift for most people, but setting your meal and snacks times is a great way to ensure you aren’t adding any extra weight. It can be hard having your fridge right next to your office, by setting your meal times, you can help to deter those snack cravings.  

Also, think healthy….fruit or  vegetables with a hummus dip are great snack options.

Take a Screen Time Break

Taking a break from your devices is important for your eyes as well as your mental health. Constant screen time  can lead to headaches, eye strain and lack of sleep. Make sure you take a break from staring at the blue lights of screens especially before bedtime.

Studies have shown suppressed levels of melatonin associated with the blue light from screens causing difficulty with sleep.

Make Sure You Clock Out

It is easier now more than ever to get caught up in the trap of over working. Some employers may even expect you to be able to log in at a moment’s notice. This can actually be counterproductive to your mental health. Setting a time where you log out daily can save you from burning out or being overworked. 

By using these tips, you should be well on your way to a productive work from home day. 

If you have been injured and need to speak to a physiotherapist. Call the professionals at Durham Orthopedic and Sports Injury Clinic today and start your road to recovery.