Physio Blog

Training for a half marathon is an exciting journey that requires dedication, effort, and careful preparation. However, as you push your body to new limits, there’s always a risk of encountering injuries along the way. Some of the most common running injuries seen when training for a half marathon are:

Runner’s Knee (Patellofemoral Pain Syndrome)

Runner’s knee is a prevalent injury that causes pain around the front of the knee. It is often exacerbated by activities like running, squatting, and climbing stairs. This injury can result from overuse, improper running form, or muscle imbalances.

Prevention and Management:

• Gradually increase mileage and intensity to avoid sudden stress on the knee.
• Ensure proper running shoes that offer adequate support and cushioning.
• Have a physiotherapy assess for muscle imbalances and work on strengthening the weak muscles causing the imbalance.
• Incorporate cross-training and flexibility exercises to maintain a balanced fitness level.
• IT Band Syndrome: The iliotibial (IT) band runs along the outside of the thigh and can become inflamed, causing pain on the outside of the knee. IT band syndrome is often triggered by repetitive motions, such as running, and can be exacerbated by running on uneven surfaces.
• Focus on maintaining proper running form to reduce strain on the IT band.
• Incorporate lateral hip strengthening  exercises and stretches to strengthen and improve flexibility.
• Avoid sudden increases in mileage or intensity.
• Use foam rolling to release tension in the IT band and surrounding muscles.
• Shin Splints: Shin splints are characterized by pain along the front or inner part of the lower leg. They typically occur due to overuse, inadequate footwear, or running on hard surfaces.
• Gradually increase running intensity and surface hardness to allow your legs to adapt.
• Ensure proper running shoes that provide adequate shock absorption and support.
• Incorporate calf and shin muscle strengthening exercises.
• Rest and ice the affected area if you experience pain.
• Plantar Fasciitis: Plantar fasciitis is a painful condition that involves inflammation of the plantar fascia, a band of tissue connecting the heel bone to the toes. It often results in heel pain, particularly in the morning or after periods of inactivity.
• Wear appropriate footwear with good arch support and cushioned sole to take the stress off the plantar fascia.
• Perform regular calf and foot stretches to maintain flexibility.
• Avoid sudden changes in running terrain
  

Achilles Tendinitis: Achilles tendinitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It can result from overuse, improper footwear, or tight calf muscles.

Prevention and Management:

• Gradually increase mileage and intensity to avoid stressing the Achilles tendon.
• Perform calf stretches and eccentric calf exercises to strengthen the tendon.
• Choose shoes with proper cushioning and support.
• Ice the area if you experience pain or swelling.

Conclusion:

While training for a half marathon can be physically demanding, being proactive about injury prevention and management is essential for a successful and enjoyable experience. By following these tips and listening to your body, you can significantly reduce the risk of common injuries and keep yourself on track to achieve your half marathon goals. Remember to consult our medical professionals if you experience persistent pain or discomfort during your training at the Durham Orthopedic and Sports Injury Clinic at 905-428-7800.

Physiotherapy, also known as physical therapy, is a specialized healthcare profession that helps individuals recover from injuries, manage pain, and improve their overall physical well-being. Knowing when to seek the expertise of a physiotherapist can make a significant difference in your recovery and long-term health. There are many conditions when  seeking the help of a physiotherapist may help alleviate your painful symptoms and these include:

Chronic Pain

If you are experiencing persistent pain in any part of your body, especially for more than a few weeks, it may be time to consult a physiotherapist. Chronic pain can stem from various causes, such as muscle imbalances, postural issues, repetitive strain injuries, or underlying conditions. A physiotherapist can assess your condition, develop a personalized treatment plan, and provide therapeutic techniques to alleviate pain and improve your quality of life.

Sports Injuries

Engaging in sports and physical activities can sometimes lead to injuries, ranging from sprains and strains to more complex conditions like ligament tears or fractures. If you have sustained a sports injury that causes pain, limited range of motion, or affects your performance, a physiotherapist specializing in sports rehabilitation can help. They will design an individualized program to promote healing, restore function, and prevent future injuries.

Post-Surgical Rehabilitation

After undergoing surgery, whether it’s orthopedic, neurological, or related to other medical conditions, rehabilitation plays a crucial role in your recovery. Physiotherapy can aid in restoring strength, flexibility, and mobility, as well as managing pain and preventing complications. A physiotherapist will work closely with your healthcare team to develop a post-surgical rehabilitation plan tailored to your specific needs and goals.

Musculoskeletal Conditions

Musculoskeletal conditions, such as arthritis, back pain, neck pain, or joint dysfunctions, can significantly impact your daily life and mobility. Physiotherapy is highly effective in managing these conditions by providing manual therapy, exercise prescription, and education on proper body mechanics. A physiotherapist can assess your musculoskeletal condition, develop a treatment plan, and provide guidance to improve your function and reduce pain.

Rehabilitation after Accidents or Trauma

If you have experienced an accident, such as a car collision or a fall, it’s essential to consult a physiotherapist, even if there are no immediate visible injuries. Physiotherapy can address soft tissue damage, or musculoskeletal trauma that may manifest later. Prompt intervention can prevent long-term complications and promote a faster recovery.

Pre- and Postnatal Care

During pregnancy, women experience various physical changes that can lead to discomfort, pain, or musculoskeletal issues. Physiotherapy can provide valuable support during this time by addressing conditions like pelvic girdle pain, back pain, or diastasis recti. Postnatally, physiotherapy can help restore core strength, improve posture, and address any lingering issues. Seeking physiotherapy care before and after childbirth can enhance your overall well-being.

Physiotherapy offers a range of benefits for individuals dealing with injuries, pain, or physical  limitations. Knowing when to seek the expertise of a physiotherapist is crucial for timely intervention and effective treatment. Whether you’re dealing with chronic pain, sports injuries, post-surgical rehabilitation, musculoskeletal conditions, accidents or trauma, or pre- and postnatal care, a physiotherapist can provide personalized care to help you recover, regain function, and improve your quality of life. Don’t hesitate to contact our physiotherapist when needed at 905-428-7800, as they are trained professionals dedicated to optimizing your physical well-being.

Physical therapy and massage therapy are both healthcare practices that aim to promote healing, alleviate pain, and improve overall well-being. While they share some similarities, there are key differences between the two:

Education and Training

Physical therapists (PTs) are healthcare professionals who have completed a graduate degree in physical therapy and obtained a license to practice. They undergo extensive education and clinical training in anatomy, physiology, biomechanics, and therapeutic techniques. Massage therapists, on the other hand, typically complete a shorter program that focuses primarily on massage techniques and may vary in duration and educational requirements depending on the jurisdiction.

Scope of Practice

Physical therapists have a broader scope of practice and can diagnose and treat a wide range of musculoskeletal and neurological conditions. They assess movement, function, and mobility, and design personalized treatment plans that may include therapeutic exercises, manual therapy, electrotherapy, and other modalities. Massage therapists primarily focus on soft tissue manipulation and relaxation techniques to reduce muscle tension, relieve stress, and enhance circulation.

Medical Integration

Physical therapists often work closely with other healthcare professionals, such as physicians, orthopedic surgeons, and occupational therapists, to provide comprehensive care. They may be part of a multidisciplinary team in hospitals, clinics, or rehabilitation centers. Massage therapists generally work independently or in spas, wellness centers, or private practices, and their services are primarily aimed at relieving muscle tension and tightness, aiding in relaxation and promoting general well-being.

Treatment Approach

Physical therapy emphasizes a holistic approach to address the underlying causes of pain or dysfunction. PT’s use evidence-based techniques to restore function, improve strength and mobility, and promote rehabilitation. Massage therapy primarily focuses on soft tissue manipulation through various techniques such as Swedish massage, deep tissue massage, or sports massage, with the aim of reducing muscle tension, promoting relaxation, and improving circulation.

It’s important to note that there can be some overlap between the two professions, and some physical therapists may incorporate elements of massage therapy into their treatment plans, while some massage therapists may have additional training or certifications in specific therapeutic techniques. It’s always advisable to consult with a healthcare professional to determine the most appropriate course of treatment for your specific needs.

If you are looking to book a massage therapy or physiotherapy appointment contact the professionals at Durham Orthopedic Clinic at 905-428-7800.

Walking is a simple and accessible form of physical activity that offers numerous health benefits. From boosting cardiovascular health to improving mental well-being, incorporating regular walks into your routine can have a positive impact on your overall health. There are many reasons why walking is good for your health and why you should consider making it a part of your daily routine.

Cardiovascular Health

Walking is an excellent way to improve cardiovascular fitness and strengthen your heart. Regular walking can help lower blood pressure, reduce the risk of heart disease and stroke, and improve overall cardiovascular health. It gets your heart rate up, increases blood circulation, and promotes the efficient flow of oxygen and nutrients throughout your body.

Weight Management

Walking is a natural and effective way to manage weight. It helps burn calories, which can contribute to weight loss or weight maintenance. Incorporating brisk walking or walking uphill can increase the intensity and calorie expenditure, further aiding in weight management goals. Additionally, walking can help reduce visceral fat, the harmful fat stored around your organs, which is associated with various health risks.

Mental Well-being

Walking not only benefits your physical health but also has a positive impact on your mental well-being. It is a great stress-reliever and mood enhancer. Walking outdoors exposes you to fresh air, natural surroundings, and sunlight, which can boost your mood and alleviate symptoms of depression and anxiety. Additionally, walking provides an opportunity for relaxation, reflection, and mindfulness, helping to reduce stress levels and improve mental clarity.

Bone and Joint Health

Walking is a weight-bearing exercise that strengthens bones and improves joint health. It helps increase bone density, reducing the risk of osteoporosis and fractures. Walking also promotes joint flexibility, lubrication, and strengthens the muscles surrounding the joints, providing stability and support. It is a low-impact activity that is gentle on the joints, making it suitable for people of various ages and fitness levels.

Increased Energy and Stamina

Contrary to popular belief, regular physical activity, such as walking, actually boosts your energy levels. Walking increases oxygen flow and releases endorphins, providing a natural energy boost. With consistent walking, you will notice improved stamina and endurance, making everyday tasks feel easier and less tiring.

Conclusion

Walking is a simple and accessible form of exercise that offers a wide range of health benefits. From improving cardiovascular health and managing weight to enhancing mental well-being and strengthening bones and joints, the positive impacts of walking on your overall health are undeniable. Make walking a regular part of your routine, whether it’s a daily stroll, brisk walk, or incorporating walking into your commuting or recreational activities. Lace-up your shoes and start reaping the rewards of this enjoyable and beneficial activity. Your body and mind will thank you for it.

If you need to consult a physiotherapist or a registered massage therapist for any of your aches and pains, contact The Durham Orthopedic and Sports Injury Clinic at 905-428-7800 and we would be more than happy to get you back on the road to recovery.

Training for a 10K run requires a structured approach to improve your endurance, speed, and overall performance. There are various strategies to train effectively for a 10K run while optimizing your performance. Whether you’re a beginner or an experienced runner, these insights will help you reach your goals and achieve a successful race day.

Set Clear Goals:

Before starting your training, it’s crucial to set clear and realistic goals. Determine the time you want to complete the 10K run in and establish smaller milestones along the way. Having specific targets will help you stay motivated and track your progress throughout the training period.

Plan Your Training Schedule:

Create a well-structured training schedule that gradually increases your mileage and intensity. Aim for a mix of running and rest days to allow your body to recover and prevent overtraining. Consider incorporating cross-training activities such as swimming, cycling, or strength training to improve overall fitness and prevent injuries.

Build Endurance:

   Focus on building your endurance by incorporating long runs into your training program. Start with shorter distances and gradually increase the mileage each week. Aim to complete at least one long run per week to condition your body for the 10K distance.

Interval Training:

To improve speed and stamina, include interval training sessions in your program. These involve alternating between periods of high-intensity running and recovery periods. For example, you could sprint for 1 minute and then jog for 2 minutes, repeating the cycle several times. Interval training helps improve your anaerobic capacity, allowing you to sustain a faster pace during the race.

Tempo Runs:

Tempo runs are an effective way to improve your lactate threshold, which is the point at which your muscles fatigue due to lactic acid buildup. Incorporate tempo runs into your training schedule by maintaining a comfortably hard pace for a sustained period. This will help you improve your overall race pace and endurance.

Strength Training:

Include strength training exercises in your routine to enhance muscular strength, stability, and injury prevention. Focus on exercises that target the lower body, such as squats, lunges, and calf raises. Additionally, core exercises like planks and bridges can improve overall stability and posture, leading to more efficient running form.

Rest and Recovery:

Allowing your body enough time to rest and recover is essential for preventing injuries and optimizing performance. Incorporate rest days into your training schedule, and listen to your body’s signals. If you experience excessive fatigue or pain, consider taking an extra day off or engaging in active recovery activities like gentle stretching or yoga.

Nutrition and Hydration:

Maintain a balanced and nutritious diet to support your training efforts. Consume a mix of carbohydrates, proteins, and healthy fats to fuel your runs and aid in recovery. Stay hydrated throughout the day, especially during training sessions, to avoid dehydration and optimize performance.

Race Strategy:

As the race day approaches, develop a race strategy that aligns with your goals and abilities. Familiarize yourself with the race course and consider factors such as elevation changes and weather conditions. Pace yourself accordingly, starting conservatively and gradually increasing your speed as you progress through the race.

Track Your Progress:

Keep a training log to track your progress, record your workouts, and assess your performance over time. Monitoring your improvements will boost motivation and help you make necessary adjustments to your training plan.

Whether you are experiencing a running injury or any other injury, come see one of our physiotherapists or massage therapists at the Durham Orthopedic and Sports Injury Clinic at 905-427-7800 for advice and help with your road to recovery.

Physiotherapy after breast surgery is helpful with post operative recovery in many ways. Breast surgery can result in increased pain, scar tightness, stiffness in the shoulder and swelling in the arm. These symptoms can affect your activities of daily living resulting in a decline in  the quality of your life and your ability to function.

Physiotherapy can help with:

1. Improving the range of motion of the shoulder through soft tissue stretches and myofascial techniques. Your physiotherapist will also educate you on home exercises to help regain your shoulder movement.
2. Help break down the scar tissue from the surgery that can be both a cause of your pain and also be contributing to the limitation in your movement.
3. Work on increasing and regaining strength of your arm through strengthening exercises you can do at the clinic and on your own at home.
4. Help improve your posture which if compromised, may be contributing to pain in both your neck and upper back.
5. Decreasing swelling in your arm through massage therapy techniques and education. This buildup of fluid can be both uncomfortable and painful.

If you require treatment feel free to contact our professionals at the Durham Orthopedic and Sports Injury Clinic at 905-428-7800.

Gardening is a popular and rewarding activity that can be enjoyed by people of all ages.  It is a great way to get physical activity, enjoy the outdoors and beautify your home.  It is important to follow these precautions to avoid injuries, pain and discomfort.

1. Warm up before gardening. Just like any other physical activity, it is important to warm up before gardening to help prevent injuries. Stretches for the spine and your arms and legs are good way to warm up.
2. Use proper gardening tools. Using the right tools for the job can help reduce the risk of injury.  Consider using a wheelbarrow to help move heavy objects and use tools with proper ergonomic handles.
3. Watch your posture. Not only your whole body position but also the angle of your wrist when using hand tools.  Your grip strength is at its maximum when the wrist is in a relaxed and neutral position, not when it is bent upwards.  Consider this when pulling weeds.
4. Lift heavy objects properly. When lifting heavy objects such as bags of soil or pots, make sure to lift with your legs and not your back. Keep your back straight and use your leg muscles to lift the object.
5. Take breaks often. Gardening can be physically demanding, so it is important to take breaks often.  Take a break every 20 to 30 minutes to stretch and rest your muscles.
6. Wear protective gear. Wear gloves to protect your hands from cuts, blisters and scratches but also to protect your skin from bacteria and fungus that live in the soil. When exposed to soil, even the smallest cut runs the risk of developing a major hand infection. Also, wear sturdy shoes with good traction to prevent slips and falls.
7. Avoid repetitive motions. Repetitive motions, such as digging or pruning, can cause strain injuries.  Switch up your tasks often and take breaks to avoid overusing one set of muscles.
8. Be aware of your surroundings. Be aware of your surroundings and any potential hazards in your garden. Watch out for sharp tools or objects, uneven surfaces, and tripping hazards.
9. Stay hydrated. Gardening can be a hot and sweaty activity, so make sure to drink plenty of water to stay hydrated.

Gardening is a great way to enjoy the outdoors and get some exercise, but it is important to take steps to avoid injuries. By following these tips, you can stay safe while enjoying all the benefits of gardening.  Remember, if you do experience pain or injury, seek medical attention and don’t push through the pain.

If you have been injured and are looking to start physiotherapy, contact the professionals at the Durham Orthopedic Clinic at 905-428-7800 and start your road to recovery today!

Physiotherapy, also known as physical therapy, is a healthcare profession that focuses on the assessment, treatment, and prevention of physical dysfunction and pain. There are several different types of physiotherapy, including:

1. Orthopedic physiotherapy: This type of physiotherapy focuses on the treatment of musculoskeletal injuries, including fractures, sprains, strains, and joint injuries.
2. Neurological physiotherapy: Neurological physiotherapy focuses on the rehabilitation of patients with neurological conditions such as stroke, Parkinson’s disease, multiple sclerosis, and spinal cord injuries.
3. Cardiovascular and pulmonary physiotherapy: This type of physiotherapy is designed to help patients recover from heart and lung conditions, such as heart attacks, chronic obstructive pulmonary disease (COPD), and asthma.
4. Pediatric physiotherapy: Pediatric physiotherapy is designed to help children with physical disabilities, developmental delays, and other conditions that affect their physical abilities.
5. Geriatric physiotherapy: Geriatric physiotherapy is designed to help elderly patients recover from injuries and age-related physical changes, such as osteoporosis, arthritis, and balance problems.
6. Sports physiotherapy: This type of physiotherapy is focused on the treatment of sports-related injuries, including sprains, strains, and joint injuries. Sports physiotherapy may also involve injury prevention and performance enhancement.
7. Women’s health physiotherapy: Women’s health physiotherapy is focused on the treatment of conditions that affect women, such as pelvic pain, incontinence, and postpartum recovery.

There are several different types of physiotherapy that focus on the treatment of specific conditions or populations. A physiotherapist will use their knowledge and expertise to design a treatment plan that is tailored to each patient’s individual needs.

If you require physiotherapy for any sports or orthopedic injury, contact the Durham Orthopedic and Sports Injury Clinic at 905-428-7800 and get on the road to a quick recovery.

Lacrosse is a high-intensity sport that requires a lot of physical effort, which can lead to injuries. Some of the common lacrosse injuries that players may experience include:

1. Ankle sprains: Ankle sprains are one of the most common lacrosse injuries. They occur when the ankle is twisted or turned in an awkward position, causing damage to the ligaments. To prevent ankle sprains, players should wear supportive shoes with good ankle support and perform ankle strengthening exercises.
2. Knee injuries: Knee injuries can range from minor to severe and can include ligament sprains, cartilage damage, and meniscus tears. Players can prevent knee injuries by wearing knee pads and performing strengthening exercises to improve the stability of the knee joint.
3. Concussions: Concussions are a serious head injury that can occur when a player is hit in the head or experiences a sudden jolt or impact. Players can prevent concussions by wearing a properly fitted helmet and avoiding dangerous plays.
4. Shoulder injuries: Shoulder injuries are common in lacrosse due to the repetitive overhead motion required in throwing and catching. Players can prevent shoulder injuries by performing exercises to strengthen the muscles around the shoulder joint and wearing shoulder pads.
5. Hand and finger injuries: Hand and finger injuries can occur when a player is hit with the ball or stick. To prevent these injuries, players should wear gloves with good padding and grip and should practice proper stick-handling techniques.

Lacrosse is a fun and exciting sport, but it can also be physically demanding and lead to injuries. Players can reduce their risk of injury by wearing appropriate protective gear, performing strengthening exercises, and practicing safe techniques.

If you have been injured and are looking to start physiotherapy. Contact the professionals at the Durham Orthopedic Clinic at 905-428-7800 and start your road to recovery today! 

Chronic pain is defined by pain that lasts for 3 months or longer. It often leads to physical decline, decrease in functional ability to perform daily tasks and often, depression and anxiety.  

Chronic pain can be there all the time or may come and go. It can happen anywhere in the body and continues long after your tissues have recovered from an injury. It can become a disease in itself, of the central nervous system. 

Physiotherapy can play an important role in managing chronic pain through:

Patient Education

By helping in the understanding of chronic pain, physiotherapy can help clients use pain management strategies to manage their pain and help educate on pain relieving techniques.

Exercise Therapy

Often, due to the severity of the pain, clients with chronic pain avoid exercise due to fear of aggravating their symptoms. Physiotherapy can help people with chronic pain start an exercise program with exercises that cause minimal increase in their symptoms. This will help them become mobile again and improve their function with activities of daily living.

Manual Therapy and Soft Tissue Treatment 

Due to reduced movement, joints and muscles in a person with chronic pain will become stiff, irritable and tight. The physiotherapist will use manual therapy techniques and soft tissue mobilization techniques to increase movement and decrease pain. 

Posture Re-education

A physiotherapist will help improve abnormal movement patterns and postures that will aggravate pain.  

Acupuncture

Many studies have found that acupuncture is effective in helping treat chronic pain especially in the neck, back and with headaches. By settling down the pain, the client with chronic pain is better able to work on increasing their strength and flexibility with the prescribed exercises and is also better able to tolerate the treatments.

By using a combination of the above treatments, clients are better able to start controlling their pain and resume normal activities with physiotherapy. Individuals can be empowered to gain back control of their life.

If you have chronic pain, give Durham Orthopedic & Sports Injury Clinic a call at 905-428-7800 and start your road to recovery.