Physio Blog

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.

Winter is the perfect season to indulge in the therapeutic benefits of massage therapy. Whether you’re seeking relief from cold-weather aches or recovering from winter sports, proper preparation can enhance your experience and maximize the benefits of your session. 

Dress Warmly and Comfortably

Winter weather can leave your body feeling cold and stiff, so it’s important to dress warmly when heading to your appointment. Consider these tips;

• Layer Your Clothing: Wear easily removable layers so you can transition from the cold outdoors to the warm therapy room comfortably.
• Warm Socks and Shoes: Keep your feet cozy and dry, as cold feet can affect your overall relaxation.
• Scarf and Gloves: Protecting your extremities from the cold helps maintain circulation and reduces muscle tension.

Arrive Early to Warm Up

Cold weather can tighten your muscles and make them less responsive to massage. Arriving early gives your body time to acclimate and prepare for therapy. Use the extra time to sit and relax in a warm waiting room, stretch lightly to loosen up stiff muscles, and finally, take deep breaths to relax and centre yourself.

Stay Hydrated

Hydration is crucial for effective massage therapy. In the winter, the dry air can dehydrate your body, which can lead to muscle stiffness and fatigue. To prepare, drink plenty of water before your session and avoid caffeine and alcohol, which can dehydrate your muscles.

Staying hydrated helps your muscles respond better to the treatment and aids in flushing out toxins released during the massage.

Discuss Your Needs with Your Registered Massage Therapist

Every massage session should be tailored to your unique needs, especially during the winter. Before your appointment, consider;

• Noting any areas of tension, discomfort, or pain
• Mentioning recent activities, like shoveling snow or winter sports
• Informing your therapist of any specific goals, such as improving circulation or relieving stress

Sharing this information ensures your therapist can create a customized treatment plan for you.

Plan Your Post-Massage Care

To make the most of your massage therapy session, plan ahead for post-appointment care;

• Stay Warm: Bundle up before stepping outside to prevent muscles from tensing again.
• Rest and Relax: Allow your body time to fully absorb the benefits of the massage.
• Continue Hydrating: Drink water throughout the day to help your body recover.
• Avoid Strenuous Activity: Give your muscles a break to enjoy the full effects of the session.

Schedule Your Appointment Today

Contact the professionals at Durham Orthopedic & Sports Injury Clinic to book your massage therapy appointment and let us help you stay relaxed, pain-free, and ready to embrace the winter season!

As winter settles in the Durham Region, many individuals with knee bursitis may notice increased discomfort. The cold weather can exacerbate symptoms, making it essential to adopt strategies that keep your knees healthy and pain-free. At Durham Orthopedic & Sports Injury Clinic, we specialize in helping patients manage knee bursitis effectively, no matter the season.

What Is Knee Bursitis?

Knee bursitis occurs when the small fluid-filled sacs (bursae) near your knee joint become inflamed. This condition can cause pain, swelling, and restricted movement. While knee bursitis can affect anyone, it’s particularly common among athletes, older adults, and individuals whose daily activities involve repetitive kneeling.

Why Does Winter Make Knee Bursitis Worse?

Cold weather often leads to:

• Tighter Muscles and Stiff Joints.Reduced circulation in cold temperatures can make muscles and joints less flexible, increasing the risk of flare-ups.
• Decreased Physical Activity.Many people are less active in winter, which can weaken the muscles supporting the knee.
• Slips and Falls.Snow and ice can cause accidents that stress the knee, aggravating bursitis symptoms.

Winter Tips to Manage Knee Bursitis

1. Stay Warm
   Keep your knees warm by wearing insulated clothing or using heat packs before physical activity. Warmth improves circulation and reduces stiffness.
2. Low-Impact Exercises
   Activities like swimming, yoga, and indoor cycling strengthen knee-supporting muscles without putting extra stress on the joint.
3. Stretch Regularly
   Gentle stretching increases flexibility and helps prevent stiffness. Focus on stretches for the quadriceps, hamstrings, and calves.
4. Use Supportive Gear
   Consider wearing knee braces or pads to protect the joint from excessive pressure, especially during activities like shoveling snow or kneeling.
5. Apply Heat and Ice
   Use heat to relax the joint before activity and ice to reduce swelling after exertion. Alternating heat and ice can also provide relief.
6. Maintain a Healthy Weight
   Extra weight puts pressure on the knees, exacerbating bursitis symptoms. A balanced diet and regular exercise can help manage weight effectively.
7. Seek Professional Care
   If symptoms persist or worsen, consult a physiotherapist or orthopedic specialist. Tailored treatment plans, including manual therapy and strengthening exercises, can make a significant difference.

How Durham Orthopedic & Sports Injury Clinic Can Help

At Durham Orthopedic & Sports Injury Clinic, we offer a range of treatments to help manage knee bursitis, including:

• Physiotherapy: Personalized exercises to strengthen and stabilize your knee.
• Ultrasound Therapy: To reduce inflammation and promote healing.
• Injury Prevention Strategies: Advice tailored to your lifestyle to prevent future flare-ups.

Don’t Let Winter Slow You Down

Knee bursitis doesn’t have to hold you back this winter. With proper care and expert guidance, you can enjoy a pain-free season. Contact Durham Orthopedic & Sports Injury Clinic  and start your road to recovery today.

Winter brings its own set of challenges, from icy sidewalks to slippery driveways. A sudden slip or fall on frozen surfaces can lead to a variety of injuries, ranging from minor bruises to more serious conditions like sprains, fractures, or back pain. Physiotherapy plays a critical role in recovery, ensuring that you regain mobility, strength, and confidence after a winter accident.

Common Injuries from Winter Slips and Falls

Winter falls can result in:

• Sprains and Strains;Ligament or muscle injuries, often in the ankles, wrists, or knees.
• Fractures;Broken bones, especially in the wrists, hips, or ribs.
• Back Pain or Spinal Injuries;Impact from falls can strain or injure your back.
• Head Injuries; Concussions or other head trauma due to falls.
• Bruises and Contusions;While less severe, these injuries can still cause discomfort and stiffness.

How Physiotherapy Helps After a Winter Fall

1. Pain Relief
   Physiotherapists use techniques like manual therapy, ultrasound, and heat or cold applications to reduce pain and inflammation.
2. Improved Mobility and Flexibility
   Injuries can restrict your range of motion. A tailored physiotherapy program includes stretches and exercises to restore mobility.
3. Strengthening Muscles
   Strengthening exercises focus on the muscles surrounding the injured area to provide better support and prevent re-injury.
4. Faster Recovery
   Early physiotherapy intervention can speed up the healing process, allowing you to return to daily activities more quickly.
5. Preventing Chronic Issues
   Untreated injuries may lead to chronic pain or stiffness. Physiotherapy addresses these risks by promoting proper healing and preventing compensatory movement patterns.
6. Balance and Fall Prevention Training
   If you’re concerned about future falls, physiotherapists can design programs to improve balance, coordination, and confidence in walking on icy or uneven surfaces.

What to Expect from a Physiotherapy Session

At your initial appointment, the physiotherapist will:

• Assess your injury and overall physical condition.
• Develop a personalized treatment plan tailored to your specific needs and goals.
• Guide you through exercises and therapies that support recovery and prevent complications.

Tips for Avoiding Winter Falls

While physiotherapy is essential for recovery, prevention is just as important.

• Wear Proper Footwear. Choose shoes with good grip and insulation.
• Use Salt or Sand. Minimize ice on walkways and driveways.
• Take Smaller Steps.Walk cautiously on icy surfaces.
• Keep Hands Free. Avoid carrying heavy items, as you may need your arms for balance.
• Stay Active Year-Round. Maintaining strength and balance reduces your risk of injury.

When to See a Physiotherapist

If you’ve experienced a slip or fall this winter, watch for signs that indicate you need professional help:

• Persistent pain or swelling.
• Difficulty moving or bearing weight.
• Numbness or tingling in the injured area.
• Limited range of motion.

To book an appointment with a physiotherapist or registered massage therapist contact the professionals at Durham Orthopedic & Sports Injury Clinic and start your road to recovery today. 

Winter often brings increased physical strain, whether from outdoor activities like shovelling snow or indoor stiffness due to less activity. For those recovering from injuries or dealing with chronic pain, heat and cold therapy are simple yet effective treatments. At Durham Orthopedic & Sports Injury Clinic, we frequently recommend these therapies as part of a comprehensive recovery plan.

Understanding Heat and Cold Therapy

Heat Therapy

Heat therapy involves applying warmth to an injured or stiff area, improving blood flow and promoting relaxation.

• How It Works. Heat increases circulation, helping to deliver oxygen and nutrients to the affected tissues. This accelerates healing and reduces stiffness.
• Best For.Chronic conditions like arthritis, muscle tension, and lingering joint pain.

Cold Therapy

Cold therapy, also known as cryotherapy, reduces inflammation and numbs pain by constricting blood vessels and decreasing fluid build-up.

• How It Works: Cold slows down circulation in the targeted area which reduces swelling and inflammation.
• Best For: Acute injuries such as sprains, strains, or swelling from a recent fall

Benefits of Heat and Cold Therapy in Winter Recovery

1. Relieves Pain

• Heat eases chronic discomfort by relaxing tight muscles.
• Cold numbs sharp, localized pain associated with inflammation and acute injury.

2. Reduces Inflammation

• Cold therapy minimizes swelling from winter-related injuries like slips and falls.

3. Improves Joint Mobility

• Heat therapy loosens stiff joints, especially for conditions like osteoarthritis, which can worsen in cold weather.

4. Accelerates Recovery

• Alternating heat and cold therapy promotes blood flow and reduces inflammation, speeding up healing for soft tissue injuries.

5. Non-Invasive and Accessible

• Both therapies are easy to use at home, making them a practical choice for managing winter-related aches and pains.

When to Use Heat or Cold Therapy

It’s important to know which therapy to use and when:

• Cold Therapy:
  Use cold within the first 24-48 hours of an acute injury or after physical activity to reduce swelling and pain.
• Heat Therapy:
  Use heat for chronic conditions or before activity to warm up stiff muscles and joints.

Pro Tip: Avoid applying heat or cold directly to the skin—always use a barrier like a towel to prevent burns or frostbite.

How Durham Orthopedic & Sports Injury Clinic Can Help

At Durham Orthopedic & Sports Injury Clinic, we integrate heat and cold therapy into personalized treatment plans for patients recovering from:

• Sports injuries.
• Post-surgical rehabilitation.
• Chronic pain conditions like arthritis or bursitis.

Our team can guide you on the correct application, timing, and duration of heat and cold therapy to ensure maximum benefits.

Preventing Winter Injuries

While heat and cold therapy are effective recovery tools, prevention is always better than cure:

• Stay active to keep muscles and joints flexible.
• Wear supportive, non-slip footwear outdoors.
• Warm up before engaging in winter activities.

Start Your Recovery Today

Whether you’re managing a recent injury or dealing with chronic winter pain, heat and cold therapy can provide relief and accelerate healing. Contact the Durham Orthopedic & Sports Injury Clinic and to consult a physiotherapist or Registered Massage Therapist and start your road to recovery today!

Pain is a universal experience, but not all pain is the same. Understanding the distinction between acute pain and chronic pain is crucial for identifying the right treatment options and managing your health effectively. This guide explores the key differences, common causes, and how physiotherapy plays a role in addressing each type of pain.

What Is Acute Pain?

Acute pain is your body’s natural response to an injury or illness. It typically comes on suddenly and is often sharp or severe. This type of pain serves as a warning signal, helping you protect the affected area while it heals.

Key Features of Acute Pain:

• Short-Term: Lasts for a few days to a few weeks, usually resolving as the underlying cause heals.
• Identifiable Cause: Often linked to specific injuries, surgeries, or illnesses.
• Protective: Encourages rest and caution to prevent further damage.

Common Causes of Acute Pain:

• Sprains or fractures
• Burns or cuts
• Post-surgical recovery
• Dental issues like toothaches

Acute pain generally responds well to treatment, including rest, medication, and targeted physiotherapy exercises.

What Is Chronic Pain?

Chronic pain is pain that persists for more than three months, often continuing after the initial injury or illness has healed. Unlike acute pain, chronic pain serves no protective purpose and can significantly affect your quality of life.

Key Features of Chronic Pain:

• Long-Lasting: Persists for months or years.
• Complex Causes: May not always have a clear or identifiable cause.
• Impacts Daily Life: Can affect physical, emotional, and mental well-being.

Common Causes of Chronic Pain:

• Arthritis
• Fibromyalgia
• Persistent lower back pain
• Migraines or tension headaches
• Nerve damage or neuropathy

Chronic pain often requires a multidisciplinary approach, including physiotherapy, lifestyle changes, and medical interventions, to manage symptoms effectively.

Key Differences Between Acute and Chronic Pain

Feature	Acute Pain	Chronic Pain
Duration	Short-term (days to weeks)	Long-term (3+ months)
Cause	Specific injury or illness	Complex or unknown
Purpose	Protective and helpful	No protective purpose
Treatment Response	Usually resolves with appropriate care	May require ongoing, multifaceted care

The Role of Physiotherapy in Managing Pain

For Acute Pain:

Physiotherapy focuses on:

• Reducing inflammation and swelling.
• Restoring mobility and function.
• Preventing further injury through education and strengthening exercises.

For Chronic Pain:

Physiotherapy adopts a holistic approach, including:

• Customized exercise programs to improve strength and flexibility.
• Pain management techniques like manual therapy, heat/cold therapy, and dry needling.
• Education about pain and how to manage flare-ups.

Physiotherapists also work closely with other healthcare providers to create a comprehensive care plan tailored to your needs.

When to Seek Help

• Acute Pain: If your pain doesn’t improve after a few days or weeks, consult a healthcare professional.
• Chronic Pain: Seek help if your pain persists for months or interferes with your daily life. Early intervention can prevent the condition from worsening.

Understanding whether your pain is acute or chronic is the first step toward effective treatment. While acute pain often resolves with rest and short-term care, chronic pain requires a proactive, multidisciplinary approach. Physiotherapy can play a vital role in managing both types of pain, helping you regain mobility, reduce discomfort, and improve your quality of life.

Ready to take control of your pain? Book a physiotherapy consultation at the Durham Orthopedic and Sports Injury Clinic today to start your journey toward better health!

Massage therapy offers a non-invasive, effective way to relieve neck pain and address postural issues. At Durham Orthopedic & Sports Injury Clinic, our skilled massage therapists tailor treatments to your unique needs, focusing on relieving tension in key areas affected by prolonged sitting. They can achieve this by the following methods.

Release Muscle Tension in the Neck and Shoulders

Prolonged sitting can cause muscle tightness, particularly in the neck and shoulders. Massage therapy targets these areas, applying deep pressure to decrease tightness and relieve tension. Techniques like trigger point therapy focus on tight spots that contribute to neck pain, allowing for a more relaxed, pain-free posture.

Correct Postural Imbalances

Massage therapy helps counteract imbalances caused by desk posture. For example, by relaxing tight chest muscles and strengthening the back and shoulder muscles, massage therapy can help retrain the body to maintain better posture naturally. Therapists at Durham Orthopedic Clinic use manual techniques to improve mobility, restore muscle balance, and alleviate pain, making it easier to adopt and maintain an upright posture.

Improve Circulation and Reduce Stiffness

Staying seated for extended periods restricts blood flow to the muscles, leading to stiffness and reduced range of motion. Massage therapy promotes healthy circulation by stimulating blood flow to tight, sore areas, which helps reduce inflammation and stiffness. Improved circulation also accelerates recovery from muscle strain caused by poor posture.

Prevent Headaches and Eye Strain

Massage therapy can also relieve tension that often leads to headaches and eye strain, both common complaints among desk workers. Techniques such as scalp massage and neck massage release tension in the small muscles of the head and neck, providing relief from tension headaches associated with desk posture.

Tips to Reduce Neck Pain and Improve Posture at Work

While massage therapy provides substantial relief, incorporating a few simple practices at work can help reduce pain and improve posture:

• Take Frequent Breaks: Set reminders to stand up, stretch, or walk around every hour. This prevents muscle stiffness and promotes circulation.
• Adjust Your Desk Setup: Ensure your monitor is at eye level, and keep your keyboard and mouse within easy reach to avoid overextending your arms.
• Practice Good Sitting Posture: Sit with your feet flat on the floor, back supported, and shoulders relaxed. Avoid leaning forward or slouching, as this can lead to muscle strain.
• Incorporate Desk Stretches: Try neck stretches, shoulder rolls, and seated torso twists throughout the day to keep your muscles active and relaxed.

Schedule a Massage Therapy Session at Durham Orthopedic Clinic

If you’re experiencing neck pain, stiffness, or posture issues, massage therapy at Durham Orthopedic & Sports Injury Clinic can provide relief and help prevent future discomfort. Our team of expert therapists is committed to helping you achieve lasting comfort, improved posture, and enhanced well-being. Contact us at 905-428-7800  to book a session and start your road to recovery today.