Physio Blog

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Why Your Hip Hurts When You Walk

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

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.

Physiotherapy

Why Your Hands Go Numb While Sleeping

DO_Admin

Ajax Physiotherapy for Hand Numbness and Tingling

Waking up with numb hands can be frustrating and sometimes concerning.

For some people, it happens occasionally after sleeping in an awkward position. For others, the numbness becomes frequent and may even interrupt sleep throughout the night.

If your hands regularly go numb while sleeping, there may be an underlying issue contributing to the problem.

At Durham Orthopedic & Sports Injury Clinic, we often help patients experiencing numbness, tingling, and nerve-related symptoms affecting the hands and arms.

Why Do Hands Go Numb at Night?

Hand numbness usually occurs when nerves become irritated, compressed, or stressed during certain positions or movements.

While temporary numbness can happen occasionally, recurring symptoms may indicate an issue involving the wrist, elbow, neck, or surrounding muscles and joints.

Common Causes of Hand Numbness While Sleeping

Sleeping Position

Sleeping with bent wrists, arms tucked underneath the body, or prolonged pressure on the arm can temporarily compress nerves and reduce circulation.

This may cause:

  • Tingling
  • “Pins and needles”
  • Burning sensations
  • Temporary weakness
  • Numb fingers upon waking

Symptoms often improve after changing positions or moving the hand.

Carpal Tunnel Syndrome

Carpal tunnel syndrome is one of the most common causes of nighttime hand numbness.

It occurs when the median nerve becomes compressed at the wrist.

Common symptoms include:

  • Numbness in the thumb, index, and middle fingers
  • Tingling at night
  • Hand weakness
  • Symptoms during driving or computer use
  • Waking up needing to “shake out” the hands

Nighttime symptoms are especially common because many people sleep with bent wrists.

Neck-Related Nerve Irritation

Sometimes the problem is not actually in the hand or wrist.

Nerves that travel into the arms begin in the neck. Tight joints, disc irritation, or muscle tension in the cervical spine can sometimes contribute to numbness or tingling into the arm and hand.

This may be more likely if you also experience:

  • Neck stiffness
  • Shoulder pain
  • Symptoms radiating down the arm
  • Headaches
  • Symptoms affecting the entire hand

Ulnar Nerve Compression

The ulnar nerve travels along the inside of the elbow and into the ring and pinky fingers.

Sleeping with bent elbows for long periods may irritate this nerve, leading to:

  • Numbness in the pinky and ring fingers
  • Hand weakness
  • Tingling along the inside of the forearm

When Should You Seek Treatment?

Occasional numbness may not always be serious, but recurring symptoms should not be ignored.

You may benefit from physiotherapy if:

  • Hand numbness happens frequently
  • Symptoms wake you up at night
  • You notice weakness or dropping objects
  • Tingling spreads into the arm
  • Neck pain is also present
  • Symptoms interfere with work or daily activities

Early treatment may help prevent symptoms from worsening over time.

How Physiotherapy Can Help

Physiotherapy treatment for hand numbness may include:

  • Postural assessment
  • Neck and upper body mobility work
  • Nerve mobility exercises
  • Strengthening programs
  • Wrist and forearm treatment
  • Ergonomic recommendations
  • Movement and sleeping-position education

Treatment depends on identifying the underlying source of irritation contributing to the symptoms.

Don’t Ignore Persistent Numbness

Occasional tingling may happen from sleeping awkwardly, but persistent or worsening numbness should be properly assessed.

Addressing the issue early may help reduce irritation and improve long-term function and comfort.

Looking for Physiotherapy in Ajax for Hand Numbness?

Durham Orthopedic & Sports Injury Clinic provides physiotherapy treatment for nerve irritation, neck pain, wrist pain, and upper body conditions in Ajax and Durham Region.

Contact our clinic today to book an assessment and learn more about your treatment options.

Woman experiencing frozen shoulder pain and stiffness
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Frozen Shoulder: Why Your Shoulder Feels Stiff and Painful

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.

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Tight hips from sitting all day? 

DO_Admin

If you’re sitting most of the day, desk job, driving around Ajax, or just not moving as much as you used to, your hips are going to feel it.

Most people notice it when they:

  • Stand up and feel stiff for the first few steps
  • Try to stretch but nothing really changes
  • Start getting that annoying lower back tightness

We commonly see this complaint at our clinic.  And the good news is, it’s very fixable.

What’s actually going on

1. Your hip flexors are shorten

When you sit all day, the muscles at the front of your hips stay shortened the entire time.

Do that every day and your body adapts to it.

So when you stand up:

  • Everything feels tight
  • Your hips don’t move well
  • Your lower back starts picking up the slack

2. Your glutes are doing… nothing

Sitting = glutes turned off.

And when your glutes aren’t doing their job:

  • Other muscles overwork
  • Your hips feel tighter than they should
  • Movement feels stiff

3. Your body starts compensating

This is where it turns into more than just “tight hips.”

You might notice:

  • Lower back discomfort
  • Stiffness that never fully goes away
  • Things feeling worse after long days or workouts

At that point, it’s not just tightness, it’s how your body is moving overall.

Why stretching isn’t fixing it

This is where most people get stuck.

You stretch, maybe feel better for 10 minutes, then it comes right back.

That’s because:

  • It’s not just a flexibility problem
  • There’s a strength and movement issue 
  • If you don’t fix both, it keeps repeating

What actually helps?

Get your hips moving properly again

Not just stretching, actual mobility work that sticks

Turn your glutes back on

This is a big one most people miss

Fix how you sit and move during the day

Small changes here go a long way

When to actually do something about it

If your hips:

  • Always feel tight
  • Are starting to affect your back or knees
  • Aren’t improving no matter how much you stretch

it’s probably time to deal with the root issue.

At Durham Orthopedic & Sports Injury Clinic, we frequently see this with people around Ajax and the Durham Region.

Bottom line

Tight hips from sitting all day is common, but it doesn’t just go away on its own.

Once you fix how your body is moving, things usually improve pretty quickly.

Book an Appointment Today

If you’re dealing with neck hip flexor treatment, contact the physiotherapists at Durham Orthopedic & Sports Injury Clinic to book an assessment with our team in Ajax and get back to moving comfortably again. 

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Why Rainy Weather Makes Muscle Tension Worse  And How Massage Therapy Can Help

DO_Admin

If you’ve ever noticed your muscles feeling tighter or more achy when it’s raining, you’re not imagining it.

At Durham Orthopedic & Sports Injury Clinic, a physiotherapy and massage therapy clinic in Ajax, we hear this all the time especially during the spring months when the weather is constantly changing.

The good news? There are real reasons behind it and even better, there are ways to fix it.

Why Does Rainy Weather Make Muscle Tension Worse?

1. Changes in Air Pressure (Barometric Pressure)

When the weather shifts and rain rolls in, the atmospheric pressure drops.

This can cause:

  • Slight expansion in muscles and surrounding tissues
  • Increased sensitivity in joints
  • A general feeling of stiffness or tightness

For people already dealing with tension or past injuries, this can make symptoms feel worse.

2. Cooler Temperatures Tighten Muscles

Rainy days often come with cooler temperatures, which can cause muscles to contract more.

You might notice:

  • More stiffness in your neck and shoulders
  • Reduced flexibility
  • A more difficult  time “loosening up”

3. Less Movement on Rainy Days

    When it’s grey and raining, most people move less.

Less movement =

  • Muscles staying in one position longer
  • Increased tightness
  • Reduced circulation

This is especially common for people working at desks or commuting long hours.

4. Stress & Mood Changes

Weather can affect your mood more than you think.

On rainy days:

  • People tend to feel more sluggish
  • Stress levels can creep up
  • Muscles naturally hold more tension

This often shows up in the neck, shoulders, and upper back.

Common Areas Affected

During rainy weather, we typically see increased tension in:

  • Neck and shoulders
  • Upper back
  • Lower back
  • Hips

Neck Pain When Turning Your Head

How Massage Therapy Can Help

Massage therapy isn’t just about relaxation,  it’s one of the most effective ways to reduce muscle tension and improve how your body moves.

At our clinic in Ajax, massage therapy can help:

Reduce Muscle Tightness

Hands-on treatment helps release built-up tension and improve flexibility.

Improve Blood Flow

Better circulation helps your muscles recover and stay loose.

Decrease Pain & Stiffness

Targeted treatment can relieve the exact areas affected by weather-related tension.

Promote Relaxation

Massage helps calm your nervous system, reducing overall stress levels.

What You Can Do at Home

To manage muscle tension during rainy weather:

  • Stay active (even light movement helps)
  • Stretch regularly, especially your neck and shoulders
  • Use heat (like a heating pad or warm shower)
  • Maintain good posture throughout the day

When Should You Book a Massage?

If you notice:

  • Persistent tightness during weather changes
  • Pain that keeps coming back
  • Limited movement or stiffness
  • Increased tension from stress or work

It’s a good time to get ahead of it before it gets worse.

Massage Therapy in Ajax Can Help You Feel Better, Fast

Contact the Durham Orthopedic & Sports Injury Clinic, we help people across Ajax and Durham Region stay ahead of muscle tension, especially during seasonal changes like spring.

Whether your symptoms are mild or ongoing, massage therapy can help you move better, feel looser, and get back to your normal routine.

neck pain when turning head while driving
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Pain When Turning Your Neck While Driving? Here’s What It Means

DO_Admin

If you feel pain or stiffness when turning your head to check your blind spot while driving, you’re not alone.

This is one of the most common complaints we see at Durham Orthopedic & Sports Injury Clinic, especially among people who sit for long periods, commute regularly, or spend a lot of time on their phones or computers.

The good news? It’s usually very treatable once you understand what’s causing it.

What Causes Neck Pain When Turning Your Head?

Neck pain during rotation (turning your head side to side) is often linked to how your joints and muscles are moving together.

Here are the most common causes:

1. Joint Stiffness (Cervical Spine Restrictions)

Your neck is made up of small joints that allow smooth movement.
When these joints become stiff, often from posture or inactivity. Turning your head can feel tight or painful.

Common signs:

  • Sharp or pinching pain when turning
  • Limited range of motion
  • Worse after sitting or driving for long periods

2. Muscle Tightness & Imbalances

Tight muscles (especially in the upper traps and levator scapulae) can restrict movement and pull your neck out of alignment.

You might notice:

  • A pulling or stretching pain
  • One side feeling tighter than the other
  • Relief after moving or stretching

3. Poor Driving & Desk Posture

If your head is constantly pushed forward (very common with screens and driving), it puts extra strain on your neck.

Over time, this leads to stiffness and pain when you try to rotate.

4. Previous Injury (Like Whiplash)

Even old injuries can leave lingering stiffness or instability in the neck.

If you’ve ever had a car accident or sudden neck movement injury, it may still be affecting how your neck moves today.

Why This Matters (Don’t Ignore It)

Pain when turning your head isn’t just annoying, it can actually affect your safety while driving.

If you can’t comfortably check your blind spots, your reaction time and awareness on the road can be reduced.

What You Can Do Right Now

Here are a few simple things that can help:

Improve Your Driving Position

  • Sit upright with your head stacked over your shoulders
  • Adjust mirrors so you don’t have to turn as far
  • Avoid leaning forward toward the wheel

Gentle Mobility Exercises

Try slow, controlled neck rotations (within a pain-free range).
Avoid forcing the movement, that can make things worse.

Take Breaks From Sitting

If you’re driving long distances or working at a desk:

  • Get up every 30–60 minutes
  • Reset your posture
  • Move your neck through comfortable ranges

When Should You See a Physiotherapist?

If your neck pain:

  • Has lasted more than a week
  • Is getting worse
  • Limits your ability to drive safely
  • Keeps coming back 

It’s time to get it properly assessed.

How Physiotherapy in Ajax Can Help

At Durham Orthopedic & Sports Injury Clinic, we don’t just treat the pain, we figure out why it’s happening.

Your treatment may include:

  • Hands-on therapy to improve joint movement
  • Targeted exercises to restore strength and mobility
  • Posture correction strategies
  • A plan to prevent the issue from coming back

Get Back to Driving Comfortably

You shouldn’t have to wince every time you check your blind spot.

With the right treatment plan, most people see significant improvement in just a few sessions.

If you’re dealing with neck pain while driving, contact the physiotherapists at Durham Orthopedic & Sports Injury Clinic to book an assessment with our team in Ajax and get back to moving comfortably again.

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Pain in the Front of Your Shoulder? Here’s What It Means

DO_Admin

If you’re feeling pain in the front of your shoulder, especially when lifting your arm or reaching forward, you’re not alone.

This is one of the most common issues we see at our Ajax physiotherapy clinic, and it usually points to a specific type of shoulder problem, not just general soreness.

What Causes Pain in the Front of the Shoulder?

Front shoulder pain is often linked to how your shoulder moves and how the surrounding muscles are working together.

Here are the most common causes:

1. Shoulder Impingement

This happens when tendons get pinched during movement.

Common signs:

  • Pain when lifting your arm
  • Pinching sensation at the front of the shoulder
  • Worse with overhead movement

2. Biceps Tendon Irritation

The biceps tendon runs right through the front of your shoulder — and it’s a frequent source of pain.

You might notice:

  • Sharp pain in the front of the shoulder
  • Pain when reaching or lifting
  • Tenderness when pressing the area

3. Shoulder Bursitis

Bursitis is inflammation of a fluid-filled sac that helps reduce friction.

Symptoms include:

  • Swelling or a “full” feeling
  • Pain when moving the arm forward or up
  • Discomfort when lying on that side

4. Rotator Cuff Strain

Even though it’s often felt deeper, rotator cuff issues can show up as front shoulder pain.

Signs:

  • Weakness
  • Pain with movement
  • Difficulty lifting objects

What Makes Front Shoulder Pain Worse?

A lot of people unintentionally make it worse by:

  • Pushing through pain at the gym
  • Poor posture (rounded shoulders)
  • Repetitive movements (work, lifting,)
  • Sleeping on the affected side

How Physiotherapy Can Help

At Durham Orthopedic & Sports Injury Clinic, we don’t just treat the pain  we fix the cause.

Your treatment may include:

  • Targeted strengthening (rotator cuff + scapular muscles)
  • Improving shoulder mechanics
  • Reducing inflammation
  • Posture correction
  • Hands-on manual therapy

What You Can Do Right Now

If your shoulder is flared up:

  • Ice the front of the shoulder (10–15 minutes)
  • Avoid painful overhead or forward movements
  • Keep gentle movement (don’t fully rest it)
  • Fix your posture (shoulders back, chest open)

When Should You Get It Checked?

You should see a physiotherapist if:

  • Pain lasts more than a few days
  • It’s getting worse instead of better
  • You have limited range of motion
  • You feel weakness or instability

If you’re dealing with pain in the front of your shoulder, our Ajax physiotherapy team can help you figure out exactly what’s going on and fix it properly.

Contact us today to book an assessment today at Durham Orthopedic & Sports Injury Clinic.

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Pushed Too Hard at the Gym? You’re Not Alone

DO_Admin

Whether you’re getting back into fitness or pushing for a new PR, gym injuries are more common than most people think.

At our clinic in Ajax, we regularly see people dealing with pain after:

  • Lifting too heavy
  • Poor form during exercises
  • Skipping warm-ups
  • Increasing intensity too quickly

The good news? Most of these injuries are very treatable, especially if you catch them early.

Common Gym Injuries We See at Durham Orthopedic & Sports Injury Clinic

Some of the most frequent gym related injuries include:

  • Lower back strains from deadlifts or squats
  • Shoulder injuries (rotator cuff irritation) from pressing movements
  • Knee pain from lunges or running
  • Elbow pain (tennis/golfer’s elbow) from overuse
  • Muscle strains from sudden overload

When Should You See a Physiotherapist?

Not every ache needs treatment, but here’s when you shouldn’t wait:

  • Pain lasts more than 3–5 days
  • Pain is getting worse, not better
  • You feel sharp, pinching, or pulling sensations
  • You’ve lost strength or range of motion
  • It’s affecting your workouts or daily life

If you’re unsure, it’s always better to get it checked early than push through and make it worse.

How Physiotherapy in Ajax Can Help

At Durham Orthopedic & Sports Injury Clinic, we don’t just treat the pain, we look at the possible cause.

Your treatment plan may include:

  • Hands-on therapy to reduce pain and stiffness
  • Strength and mobility exercises
  • Movement/form correction
  • Gradual return-to-gym programming

What You Should Do Right After an Injury

If you’ve just hurt yourself at the gym:

  • Stop the movement immediately
  • Avoid pushing through pain
  • Apply ice if there’s swelling
  • Rest the area (but don’t stay completely inactive)

Then monitor symptoms over the next couple of days.

The Biggest Mistake: “I’ll Just Push Through It”

This is the fastest way to turn a small issue into a long-term injury and may result in::

  • Chronic pain
  • Compensation injuries
  • Weeks (or months) out of the gym

When to Book a Physiotherapy Appointment in Ajax

If your pain isn’t improving or is limiting your movement, it’s time to get professional help. Contact our team of physiotherapists and Massage Therapists at the Durham Orthopedic & Sports Injury Clinic in Ajax at 905-4287800.

Physiotherapy treatment for shin splints in Ajax
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Shin Splints: Why They Happen and How Physiotherapy in Ajax Can Help

DO_Admin

If you’ve recently started running again, increased your workouts, or joined a local sports league, you may have noticed pain along the front of your lower leg. This condition, commonly known as shin splints, is one of the most frequent injuries seen in runners and active individuals.

At Durham Orthopedic & Sports Injury Clinic, we regularly help patients in Ajax and across the Durham Region recover from shin splints and safely return to the activities they enjoy.

What Are Shin Splints?

Shin splints refer to pain along the tibia (shin bone) caused by inflammation of the muscles, tendons, and bone tissue around the lower leg. The medical term for this condition is medial tibial stress syndrome.

The pain typically develops:

  • Along the inside edge of the shin
  • During or after running or exercise
  • After suddenly increasing physical activity

Many runners in Ajax experience shin splints when returning to outdoor training in the spring or increasing mileage too quickly.

Common Causes of Shin Splints

Shin splints usually occur when the lower leg muscles and tendons are overworked or overloaded.

Common causes include:

  • Increasing running distance or intensity too quickly
  • Starting a new fitness routine
  • Running on hard surfaces like sidewalks or pavement
  • Wearing worn-out or unsupportive shoes
  • Having poor running mechanics

Athletes participating in sports like running, soccer, basketball, and pickleball often experience shin splints due to repetitive impact on the lower legs.

Signs You May Have Shin Splints

Common symptoms include:

  • Tenderness along the inner part of the shin
  • Mild swelling in the lower leg
  • Pain that worsens during exercise
  • Discomfort that improves with rest

If pain becomes severe or continues even during rest, it’s important to have the injury assessed to rule out more serious conditions such as a stress fracture.

How Physiotherapy in Ajax Can Help

Physiotherapy plays an important role in both treating shin splints and preventing them from returning.

At Durham Orthopedic & Sports Injury Clinic in Ajax, treatment may include:

Injury Assessment

A physiotherapist will assess your movement patterns, running mechanics, and muscle imbalances to determine the cause of your shin pain.

Targeted Strengthening

Weakness in the calves, hips, and ankles can increase strain on the shin. Strengthening these areas helps reduce stress on the lower leg.

Mobility and Stretching

Tight calf muscles and limited ankle mobility can contribute to shin splints. Guided stretching and mobility exercises can help restore proper movement.

Activity Modification

Your physiotherapist may recommend temporary adjustments to your training routine to allow the injury to heal while keeping you active.

Return-to-Running Plan

A gradual return-to-sport program helps ensure you can run, train, or play sports safely without re-injuring the area.

Preventing Shin Splints

There are several steps runners and athletes in Ajax can take to reduce the risk of shin splints:

  • Increase training gradually
  • Replace worn running shoes
  • Warm up before exercise
  • Strengthen the calves, hips, and core
  • Avoid sudden increases in running distance

Many runners in the Ajax area find that proper strength training and mobility work can significantly reduce lower leg injuries.

When to See a Physiotherapist

If shin pain lasts longer than a few days or continues to interfere with your workouts, it’s a good idea to seek professional help.

Early treatment can prevent shin splints from developing into long-term injuries that keep you away from running or sports.

Contact the Durham Orthopedic & Sports Injury Clinic, our team of physiotherapists help patients in Ajax and throughout the Durham Region recover from sports injuries and return to activity safely.

If you’re experiencing shin pain while running or exercising, physiotherapy can help you recover and prevent future injuries.