Physio Blog

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

Common Spring Injuries & How Physiotherapy Helps

1. Running Injuries

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

2. Gardening Related Strains

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

3. Cycling & Hiking Injuries

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

4. Spring Sports Injuries

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

Tips to Stay Injury-Free This Spring

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

Book an Appointment at Durham Orthopedic & Sports Injury Clinic

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

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

What is Shoulder Arthritis?

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

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

Symptoms of Shoulder Arthritis

Common signs of shoulder arthritis include:

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

How Physiotherapy Helps Manage Shoulder Arthritis

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

1. Improve Shoulder Mobility

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

2. Strengthen Shoulder Muscles

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

3. Reduce Pain & Inflammation

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

4. Improve Posture & Joint Alignment

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

Best Physiotherapy Exercises for Shoulder Arthritis

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

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

Our Approach

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

Book Your Physiotherapy Appointment Today!

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

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

What Causes an ACL Injury?

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

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

Signs and Symptoms of an ACL Tear

An ACL injury can present with the following symptoms:

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

Diagnosis and Treatment Options

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

Non Surgical Treatment

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

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

Surgical Treatment

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

Prevention Strategies

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

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

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

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

1. Back Pain

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

Physiotherapy Helps By Providing:

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

2. Knee Injuries

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

Physiotherapy Helps By Providing:

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

3. Shoulder Injuries

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

Physiotherapy Helps by providing:

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

4. Sprained Ankles

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

Physiotherapy Helps by providing:

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

5. Tennis Elbow (Lateral Epicondylitis)

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

 Physiotherapy Helps by providing:

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

6. Plantar Fasciitis

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

Physiotherapy Helps By providing:

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

7. Carpal Tunnel Syndrome

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

 Physiotherapy Helps By Providing:

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

8. Hip Pain

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

 Physiotherapy Helps By Providing:

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

9. Whiplash

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

 Physiotherapy Helps By Providing:

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

10. Fractures

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

Physiotherapy Helps By Providing:

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

Why Choose Physiotherapy for Injury Recovery?

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

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

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

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

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

Why Shoulder Health Matters

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

7 Daily Habits for Shoulder Health

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

When to Seek Help

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

Why Choose Durham Orthopedic and Sports Injury Clinic?

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

Take Charge of Your Shoulder Health

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

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!