Physio Blog

You finally get comfortable in bed, roll onto your side, and suddenly notice an aching pain around your hip.

Maybe the discomfort starts almost immediately. Other times, you wake up in the middle of the night and find yourself constantly switching positions to get comfortable.

Hip pain while sleeping on your side is a common complaint, and it can be especially frustrating when it begins interfering with your sleep.

While changing your sleeping position might provide temporary relief, ongoing hip pain can sometimes be related to irritated tendons, pressure on sensitive tissues, or changes in how your hip handles everyday activity.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team can assess hip pain, identify potential contributing factors, and help you develop a plan to move and sleep more comfortably.

Why Does My Hip Hurt More When I Lie on My Side?

When you lie on your side, your body places pressure on the hip that’s resting against the mattress.

For most people, this pressure isn’t a problem. However, if the tissues around the outside of your hip are already irritated or sensitive, lying directly on them may increase discomfort.

The position of your upper leg can also contribute.

When your top knee drops forward and downward across your body, it can increase compression around certain tendons on the outside of the hip.

This means you might experience discomfort in the hip you’re lying on, the hip facing upward, or sometimes both.

Several conditions can contribute to this type of pain.

1. Greater Trochanteric Pain Syndrome (GTPS)

One common cause of pain on the outside of the hip is a condition known as Greater Trochanteric Pain Syndrome, or GTPS.

This term describes pain associated with structures around the greater trochanter, the bony prominence on the outside of your upper thigh.

GTPS often involves irritation or changes affecting the gluteal tendons, which help support and stabilize your hip.

Common symptoms include:

• Pain or tenderness on the outside of the hip
• Discomfort when lying on the affected side
• Pain when walking, climbing stairs, or standing on one leg
• Symptoms that worsen after increased physical activity
• Difficulty finding a comfortable sleeping position

Some people refer to this condition as hip bursitis. However, not all pain in this area is caused by an inflamed bursa. The gluteal tendons are frequently involved.

A physiotherapy assessment can help determine whether your symptoms are consistent with GTPS or another source of hip pain.

2. Gluteal Tendinopathy

Your gluteal muscles play an important role in supporting your pelvis and controlling movement during walking, running, and other everyday activities.

These muscles attach to the outside of your hip through tendons.

When the gluteal tendons become irritated or sensitive to the demands placed on them, you may develop a condition called gluteal tendinopathy.

This can contribute to pain when lying on your side, particularly if the tendons are compressed against nearby structures.

You may also notice discomfort when:

• Walking longer distances
• Climbing stairs
• Standing with your weight shifted onto one hip
• Getting up from a chair
• Returning to exercise after a period of inactivity

Treatment often includes modifying aggravating activities and gradually building strength and tolerance through appropriate exercises.

Simply stretching the area aggressively may not be helpful and, in some cases, could increase irritation.

3. Hip Arthritis

Hip osteoarthritis is another possible cause of discomfort that becomes noticeable at night.

Osteoarthritis involves changes within the hip joint that can contribute to pain, stiffness, and reduced mobility.

Although arthritis-related hip pain is often felt in the groin or front of the hip, some people experience discomfort around the outer hip, thigh, or buttock.

Other symptoms may include:

• Stiffness after sitting or resting
• Difficulty putting on shoes or socks
• Discomfort when walking or standing for longer periods
• Reduced hip movement
• Pain during certain everyday activities

Not everyone with hip arthritis experiences nighttime discomfort, and pain while sleeping doesn’t automatically mean arthritis is present.

A healthcare professional can help assess whether the hip joint may be contributing to your symptoms.

4. Pain Referred From Your Lower Back

Sometimes, pain that feels like it’s coming from your hip may actually be related to your lower back.

Certain muscles, joints, and nerves in the lumbar spine can contribute to discomfort around the buttocks, hips, and legs.

If your hip pain is accompanied by lower back discomfort, tingling, numbness, or pain travelling down your leg, the source may not be limited to the hip itself.

This is why identifying the location of the pain is only one part of understanding what’s causing it.

A physiotherapist can assess both your hip and lower back to help identify factors that may be contributing to your symptoms.

Can My Sleeping Position Make Hip Pain Worse?

Yes. Your sleeping position can influence how much pressure is placed on sensitive areas around your hip.

If you regularly sleep on your side, a few small adjustments may help reduce discomfort.

Try sleeping on the opposite side

If only one hip is painful, you may find some relief by avoiding direct pressure on that side.

However, the upper hip can still become uncomfortable if your top leg drops too far across your body.

Place a pillow between your knees

A pillow between your knees can help support your upper leg and reduce how far it crosses toward the mattress.

This may reduce compression around sensitive structures on the outside of your hip.

Ideally, the pillow should be thick enough to keep your legs comfortably supported without forcing them apart.

Try sleeping on your back

If both hips are uncomfortable when sleeping on your side, lying on your back may be a more comfortable option.

Some people find that placing a pillow underneath their knees helps them relax in this position.

Avoid forcing yourself into a painful position

There isn’t one perfect sleeping position for everyone.

The goal is to find a position that reduces discomfort and allows you to rest without repeatedly aggravating the painful area.

Should I Stretch My Hip If It Hurts at Night?

It depends on what’s contributing to the pain.

Stretching may be helpful when limited mobility or muscle stiffness is part of the problem.

However, if your symptoms are related to gluteal tendinopathy or GTPS, certain stretches that pull your leg across your body can increase compression around sensitive tendons.

In these situations, aggressive stretching may make symptoms worse rather than better.

A physiotherapist can help determine which movements are appropriate and whether your treatment should focus more on strengthening, mobility, activity modification, or a combination of approaches.

Can Physiotherapy Help With Hip Pain While Sleeping?

Physiotherapy can be beneficial for many causes of hip pain, particularly when symptoms are related to tendon irritation, muscle weakness, movement limitations, or changes in activity levels.

At Durham Orthopedic & Sports Injury Clinic, your physiotherapy assessment may include reviewing:

• Where you experience pain and when it occurs
• Your hip and lower back mobility
• Muscle strength and movement patterns
• Activities that increase or relieve your symptoms
• How your discomfort is affecting sleep and daily activities

Depending on the findings, your treatment plan may include targeted strengthening exercises, mobility work, activity modifications, education about comfortable sleeping positions, and manual therapy when appropriate.

For tendon related hip pain, gradually increasing the ability of the hip muscles and tendons to handle activity is often an important part of treatment.

The goal is not simply to reduce discomfort temporarily, but to help improve your ability to move, exercise, and complete everyday activities with greater comfort.

When Should You Seek Help for Hip Pain?

Occasional hip discomfort after an unusually active day may settle with time.

However, it’s worth seeking an assessment if:

• Hip pain regularly wakes you up at night
• You avoid sleeping on one side because of discomfort
• Symptoms persist or continue getting worse
• Walking, climbing stairs, or exercising becomes painful
• You notice increasing stiffness or reduced hip mobility
• Hip pain begins interfering with your daily routine

Seek prompt medical attention if your hip pain follows a significant fall or injury, especially if you’re unable to bear weight. Fever, a hot or swollen joint, or severe unexplained pain also warrants urgent medical assessment.

Looking for Hip Pain Physiotherapy in Ajax?

If hip pain is making it difficult to sleep comfortably, you don’t have to rely on constantly changing positions or avoiding activities you enjoy.

Understanding what’s contributing to your symptoms is an important first step toward managing the discomfort.

At Durham Orthopedic & Sports Injury Clinic, we provide physiotherapy in Ajax, conveniently located in Pickering Village and serving patients throughout Ajax, Pickering, and surrounding Durham Region communities.

Whether your hip pain is related to tendon irritation, joint stiffness, or another musculoskeletal concern, our physiotherapy team can assess your symptoms and recommend an individualized treatment plan.

Contact Durham Orthopedic & Sports Injury Clinic today to book a physiotherapy assessment and take the next step toward more comfortable movement and better sleep.

Stretching is often the first thing people try when their muscles feel tight. Whether it’s tight hamstrings after sitting all day, stiff shoulders after working at a desk, or sore calves after exercise, stretching seems like the obvious solution.

But what happens when you stretch regularly and your muscles still feel tight?

You might notice temporary relief, only for that same tightness to return a few hours later. In some cases, stretching doesn’t seem to make much of a difference at all.

The truth is that muscle tightness isn’t always caused by a lack of flexibility. Several factors can contribute to that uncomfortable feeling, and understanding what’s behind it can help you find a more effective solution.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team can help identify factors contributing to ongoing muscle tightness and develop a treatment plan based on your individual needs.

Why Do Muscles Feel Tight?

When a muscle feels tight, it’s easy to assume that the muscle itself is too short and needs to be stretched.

However, that’s not always the case.

The sensation of tightness can develop for several reasons, including:

• Muscle fatigue or overuse
• Spending extended periods in the same position
• Reduced strength or muscular endurance
• Limited joint mobility
• Changes in activity levels
• Muscle guarding in response to pain or irritation

Sometimes, a muscle can feel tight even when it has a normal range of motion.

This is one reason stretching alone doesn’t always provide lasting relief.

1. Your Muscles May Need Strengthening, Not Just Stretching

One possible reason for recurring muscle tightness is that certain muscles aren’t strong enough to comfortably handle the demands placed on them.

For example, if you spend most of your day sitting and then suddenly become more active, your muscles may fatigue more quickly than expected.

That fatigue can contribute to feelings of stiffness, soreness, or tightness.

Stretching may temporarily make the area feel better, but it doesn’t necessarily address the underlying strength or endurance issue.

A physiotherapist can assess muscle strength, movement patterns, and activity tolerance to determine whether strengthening exercises could be beneficial.

2. You’re Spending Too Much Time in One Position

Many people experience muscle tightness after spending long periods sitting at a desk, driving, or standing in the same position.

Even with good posture, remaining relatively still for hours can lead to discomfort.

Common areas affected include:

• Neck and shoulders
• Lower back
• Hip flexors
• Hamstrings
• Calves

If you stretch for five minutes but then return to sitting for another several hours, the feeling of tightness may come back.

What can help?

Try incorporating regular movement breaks throughout your day.

Standing up, walking around, changing positions, or performing gentle movements can help reduce the discomfort associated with prolonged inactivity.

The goal isn’t necessarily to maintain perfect posture all day. It’s to give your body opportunities to move.

3. Your Body May Be Protecting an Irritated Area

Sometimes, muscles become tense or guarded in response to pain, irritation, or an injury.

This is known as muscle guarding.

For example, if you’ve experienced lower back pain, the surrounding muscles may become more tense as your body responds to the discomfort.

In these situations, aggressive stretching may not provide relief and could potentially aggravate symptoms.

Rather than focusing only on the muscle that feels tight, it’s important to understand why the area is reacting that way.

Physiotherapy can help assess the affected area, identify movement limitations, and recommend appropriate exercises to support recovery.

4. You May Have Limited Joint Mobility

Muscle tightness and joint stiffness can sometimes feel very similar.

If a joint isn’t moving comfortably through its usual range of motion, nearby muscles may feel restricted during everyday activities.

For example, reduced ankle mobility can affect how your calves feel during squatting or walking.

Similarly, restrictions in hip movement may contribute to discomfort during certain lower-body exercises.

Stretching the surrounding muscles might provide some relief, but it may not fully address the movement limitation.

A physiotherapy assessment can help determine whether muscle flexibility, joint mobility, strength, or another factor is contributing to your symptoms.

5. You’re Not Giving Your Muscles Enough Time to Recover

Physical activity places demands on your muscles, particularly when you increase the intensity, duration, or frequency of exercise.

If you’ve recently started a new workout routine, returned to sports, or increased your daily activity, you may notice more muscle tightness than usual.

This can be a normal response to unfamiliar physical demands.

However, consistently pushing through fatigue without allowing adequate recovery may contribute to ongoing discomfort.

Depending on your activity level, helpful strategies may include:

• Gradually increasing exercise intensity
• Allowing recovery time between demanding workouts
• Getting adequate sleep
• Staying hydrated
• Incorporating lighter activity between harder sessions

Stretching can be part of a recovery routine, but it isn’t a substitute for appropriate exercise progression and rest.

Is Stretching Still Good for You?

Absolutely. Stretching can be useful for improving flexibility, maintaining range of motion, and providing temporary relief from stiffness.

The important thing is understanding that stretching isn’t always the complete solution.

If your muscles repeatedly feel tight, you may benefit from a combination of strategies, such as strengthening, mobility exercises, activity modifications, and regular movement throughout the day.

What works best depends on what’s contributing to your symptoms.

When Should You See a Physiotherapist for Muscle Tightness?

Occasional muscle tightness is common, particularly after exercise or long periods of inactivity.

However, it may be worth seeking a physiotherapy assessment if:

• Tightness keeps returning despite regular stretching
• You experience discomfort during everyday activities
• Your range of motion feels restricted
• The same muscle group consistently becomes sore or stiff
• Tightness is affecting your exercise routine or ability to stay active
• Symptoms developed after an injury

A physiotherapist can assess your movement, strength, flexibility, and symptoms to help determine an appropriate treatment approach.

If tightness is accompanied by significant swelling, new weakness, numbness, or severe pain, seek medical assessment rather than continuing to stretch through the symptoms.

How Can Physiotherapy Help With Ongoing Muscle Tightness?

Physiotherapy focuses on more than simply stretching a sore or stiff muscle.

At Durham Orthopedic & Sports Injury Clinic, treatment begins with understanding your symptoms, activity levels, and how your body moves.

Depending on the findings of your assessment, your physiotherapist may recommend:

• Targeted strengthening exercises
• Mobility and flexibility exercises
• Manual therapy, when appropriate
• Movement and posture education
• Changes to your exercise or activity routine
• A personalized home exercise program

The goal is to address the factors contributing to your discomfort and help you move more comfortably and confidently.

Looking for Physiotherapy in Ajax?

If your muscles constantly feel tight despite regular stretching, there may be more contributing to your discomfort than flexibility alone.

Understanding whether the issue involves strength, mobility, activity levels, or another factor can help you take a more effective approach to managing your symptoms.

Contact our team at the Durham Orthopedic & Sports Injury Clinic, we provide physiotherapy and massage rherapy in Ajax, conveniently located in Pickering Village and serving patients throughout Ajax, Pickering, and surrounding Durham Region communities.

An injury that seemed to heal months or even years ago can sometimes start hurting again without an obvious new injury.

Maybe an old ankle sprain becomes sore after a long walk. A previous back injury starts acting up after sitting more than usual. Or a shoulder that had been fine for years suddenly feels stiff and painful again.

This can be frustrating, especially when you thought the problem was behind you.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team can assess recurring pain, look at how the injured area is moving now, and help identify factors that may be contributing to the return of symptoms.

Does Pain Mean the Old Injury Has Come Back?

Not necessarily.

Pain returning in an area that was previously injured does not always mean that the original tissue has been damaged again.

In many cases, symptoms may be related to changes in strength, mobility, activity level, movement patterns, or how much stress the area is currently being asked to handle.

Your body also changes over time. An area that was strong enough for your usual routine a year ago may become irritated if your activity level suddenly increases or your daily habits change.

Why Can Old Injuries Start Hurting Again?

There are several possible reasons.

A Sudden Increase in Activity

One of the most common causes is doing more than your body has recently been used to.

This can happen when you:

• Return to the gym
• Start running again
• Join a recreational sports league
• Do more yard work
• Take a long hike
• Spend a weekend doing home renovations
• Increase your walking or cycling

Even if the original injury has healed, the surrounding muscles and tissues may not be prepared for a sudden increase in workload.

Loss of Strength

Strength can decrease when an area is not regularly challenged.

After an injury, people often complete rehabilitation exercises for a period of time and then gradually stop doing them once they feel better.

Over time, some of the strength gained during recovery may be lost.

If you then return to demanding activities, the area may have less capacity to handle the load.

Reduced Mobility

Changes in mobility can also affect how force moves through the body.

For example, reduced ankle mobility may influence the knee during squatting or running. Limited hip mobility may affect the lower back. Shoulder stiffness may change how the arm moves during lifting.

Sometimes the area that hurts is only part of the picture.

Changes in Movement Patterns

After an injury, people may temporarily move differently to avoid pain.

In some cases, these movement patterns can persist even after the original injury improves.

You may also develop new habits based on work, exercise, posture, or daily routines.

A physiotherapy assessment can help identify whether these changes may be contributing to recurring symptoms.

Doing Too Much Too Soon

Feeling better does not always mean the body is ready for every activity at full intensity.

Returning immediately to heavy lifting, long-distance running, competitive sports, or other demanding activities can sometimes overload tissues that have not gradually rebuilt their tolerance.

A progressive return to activity can help the body adapt.

Repetitive Stress

Sometimes old injuries become irritated because of repeated movements rather than one major event.

This may happen with:

• Repetitive lifting
• Prolonged sitting
• Repeated overhead work
• Running
• Cycling
• Sports involving frequent jumping or twisting
• Long periods of standing

Small amounts of stress repeated frequently can sometimes become enough to trigger symptoms.

Can Weather Make an Old Injury Hurt?

Some people report that joints or previously injured areas feel more stiff or uncomfortable when the weather changes.

The exact reasons are not always clear, and weather is unlikely to be the only factor involved.

Cooler temperatures may also lead people to move less, spend more time sitting, or warm up less before activity, which may contribute to stiffness.

Rather than focusing only on the weather, it can be useful to look at overall activity, mobility, strength, and recovery habits.

Why Does an Old Injury Hurt Even Without a New Injury?

Pain can occur without a new tear, fracture, or major structural injury.

Your body’s tolerance for activity can change depending on factors such as:

• Recent activity levels
• Strength
• Mobility
• Sleep
• Recovery
• Repetitive movements
• Work demands
• Training volume

This is one reason recurring pain should be assessed in the context of what you are doing now rather than only focusing on what happened years ago.

Should You Rest an Old Injury When It Starts Hurting?

Complete rest is not always necessary.

Depending on the symptoms, temporarily reducing or modifying aggravating activities may be more useful than stopping movement altogether.

For example, you may need to reduce:

• Running distance
• Exercise intensity
• Lifting volume
• Repetitive movements
• Time spent in one position

Gentle movement and appropriately selected exercises may help maintain mobility and gradually rebuild tolerance.

The right approach depends on the injury and your current symptoms.

Can Physiotherapy Help With Recurring Pain?

Physiotherapy can help determine what may have changed since your original injury.

An assessment may look at:

• Joint mobility
• Muscle strength
• Balance
• Flexibility
• Movement patterns
• Work or exercise demands
• Previous injury history
• Activities that trigger symptoms

Treatment may include:

• Strengthening exercises
• Mobility exercises
• Balance and stability training
• Activity modifications
• Movement retraining
• Education about managing flare-ups
• A gradual return to sport or exercise

The goal is not simply to calm the current flare-up.

Physiotherapy may also help improve the area’s ability to tolerate the activities you want or need to do.

How Can You Reduce the Chance of an Old Injury Flare-Up?

There is no way to prevent every episode of pain, but maintaining general strength and mobility can help prepare your body for everyday demands.

It may also help to:

• Increase activity gradually
• Warm up before demanding exercise
• Avoid large jumps in training volume
• Continue strength exercises after symptoms improve
• Take breaks from repetitive positions
• Pay attention to early signs of irritation

If symptoms begin returning frequently, it may be worth addressing them before they significantly limit your activity.

Physiotherapy for Recurring Pain in Ajax

Old injuries can sometimes become painful again, but recurring symptoms do not automatically mean you have damaged the area again.

Changes in strength, mobility, workload, and daily activity can all influence how an old injury feels.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team can assess recurring pain and help develop a treatment plan based on your current symptoms, activity level, and goals.

We proudly serve patients from Ajax, Pickering Village, Pickering, and surrounding Durham Region communities.

If an old injury has started bothering you again, contact Durham Orthopedic & Sports Injury Clinic today to book a physiotherapy assessment and find out what may be contributing to your symptoms.

Fall is a busy season for sports.

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

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

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

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

Why Sports Injuries Are Common in the Fall

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

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

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

Sports injuries may also happen because of:

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

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

Common Fall Sports Injuries

Ankle Sprains

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

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

Symptoms may include:

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

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

Knee Pain and Knee Injuries

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

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

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

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

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

Muscle Strains

Muscle strains occur when muscle fibres are overstretched or injured.

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

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

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

Achilles Tendon Pain

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

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

Symptoms may include:

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

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

Shoulder Injuries

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

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

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

Shin Pain

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

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

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

Lower Back Pain

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

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

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

How Physiotherapy Can Help With a Sports Injury

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

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

At our Ajax physiotherapy clinic, treatment may include:

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

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

Should You Stop Playing Sports If You Are Injured?

Not every sports injury requires complete rest.

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

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

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

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

When Should You See a Physiotherapist for a Sports Injury?

Consider booking an assessment if:

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

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

Returning to Sport After an Injury

Feeling better is only one part of returning to sport.

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

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

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

Looking for Sports Injury Physiotherapy in Ajax?

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

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

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

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

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

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

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

What Is Tennis Elbow?

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

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

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

Common causes include:

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

Symptoms of Tennis Elbow

Patients often experience:

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

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

What Is Golfer’s Elbow?

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

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

Golf is only one possible cause.

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

Symptoms of Golfer’s Elbow

Symptoms commonly include:

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

The Biggest Difference

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

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

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

Why These Injuries Happen

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

In reality, tendon injuries usually develop over time.

Common contributing factors include:

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

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

Can It Heal on Its Own?

Some mild cases improve with temporary rest.

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

Simply avoiding activity often leads to:

• Reduced strength
• Decreased tendon capacity
• Recurring pain once activity resumes

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

How Physiotherapy Can Help

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

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

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

Your personalized treatment plan may include:

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

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

When Should You See a Physiotherapist?

You should consider booking an assessment if:

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

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

Physiotherapy for Elbow Pain in Ajax

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

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

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