Physio Blog

If you are new to Massage Therapy, you may think of its’ relaxing effects after a stress filled day, a shoulder rub when you have a headache, having your feet rubbed after prolonged standing or walking, or seeing athletes receiving a massage from trainers.  You may not realize the many other beneficial effects of Massage Therapy.

These include:

1. Reducing musculature pain

2. Improved mobility

3. Aids in recovery after surgery or injury

4. Helps improve sleep

5. Reduces stress and anxiety

6. Helps reduce discomfort and pain associated with everyday occupational stresses.

Massage therapy services are not covered by OHIP, however, many extended health benefit plans cover parts or all of the services provided by an RMT.  Massage therapy treatments may also be reimbursed by automobile insurance companies if injuries are due to a motor vehicle accident.  In the case of workplace injuries, WSIB will occasionally cover RMT treatments for its clients.

If you are seeking Massage Therapy, call the Durham Orthopedic & Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to help get you on the road to recovery.

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Physiotherapy, also known as physical therapy, is a healthcare profession that focuses on the assessment, diagnosis, treatment, and management of physical impairments, disabilities, and pain. 

Physiotherapy can provide several benefits for injury recovery, including:

1. Pain relief: Physiotherapy can help to reduce pain and discomfort caused by an injury. Techniques such as myofascial release,  joint mobilization, and correction of muscle imbalances can help to reduce pain and promote healing.
2. Improved mobility: Physiotherapy can help to improve the range of motion and flexibility of the affected area, which is essential for injury recovery. This can be achieved through strengthening and stretching exercises and manual therapy techniques.
3. Strengthening: Physiotherapy can help to improve the strength of the affected area, which is important for injury recovery and preventing future injury. This can be achieved through specific exercises and resistance training.
4. Improved healing: Physiotherapy can help to improve circulation and reduce swelling, which can speed up the healing process.
5. Prevention of complications: Physiotherapy can help to reduce the risk of developing complications associated with injury, such as chronic pain and limited mobility.
6. Return to normal activity: Physiotherapy can help to get you back to your normal activities as soon as possible, by improving function, reducing pain, and increasing mobility.

It is important to seek professional help from a physiotherapist to design a rehabilitation program tailored to your specific needs and injury.

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! 

With the new year started, many people have decided it’s time to start a new workout routine. Some important exercise tips for beginners include:

1. Start with a proper warm-up: A proper warm-up is essential to prepare your body for the workout and to prevent injury. A good warm-up can include light cardio, such as jogging in place or fast walking, and dynamic stretching exercises.
2. Set realistic goals: Setting realistic and attainable goals will help you stay motivated and on track. Start with small, achievable goals and work your way up to more challenging ones.
3. Choose exercises that you enjoy: The key to a successful workout routine is to choose exercises that you enjoy. This will make it easier to stick to your routine and to achieve your goals.
4. Incorporate a variety of exercises: To achieve overall fitness, it’s important to incorporate a variety of exercises that target different muscle groups and improve different aspects of fitness.
5. Start with low-impact exercises: If you’re new to exercising, it’s best to start with low-impact exercises that are easy on the joints. Examples include walking, cycling, swimming or yoga.
6. Focus on proper form: Proper form is important to avoid injury and to get the most out of your workout. Make sure to learn the correct form for each exercise before you start.
7. Be consistent: Consistency is key when it comes to seeing results. Try to work out at least 3 times a week, and gradually increase the frequency and intensity of your workouts as you become more comfortable.
8. Get enough rest and recovery: While it’s important to stay active and consistent, it’s also important to give your body enough rest and recovery time. Make sure to take rest days and listen to your body when it needs to rest.

If you have experienced a work out  injury or any other sports injury, call us at the Durham Orthopedic and Sports Injury Clinic, 905-428-7800, to have one of our physiotherapists get you on the path to recovery.

Exercising in the cold can be an enjoyable and refreshing experience, but it is important to take certain precautions to stay safe and comfortable. 

1. Dress appropriately.  Wear layers of clothing to help regulate your body temperature and protect yourself from the cold. Choose materials that are moisture-wicking and breathable to help keep you dry and comfortable.
2. Warm up properly. It is important to warm up your muscles before exercising in the cold to help prevent injury. Start with some light stretches and gradually increase your intensity as you get warmer.
3. Protect your hands and feet.  These areas of your body are most susceptible to the cold, so it is important to wear gloves and warm socks to protect them.
4. Stay hydrated. It is easy to become dehydrated in the cold, so it is important to drink plenty of fluids before and after your workout.
5. Pay attention to the weather. Before you head out for your workout, check the weather forecast and plan your route accordingly. Avoid exercising in extreme cold or hazardous conditions, such as blizzards or icy roads.
6. Listen to your body. If you start to feel cold or uncomfortable, it is important to listen to your body and take a break if necessary. It is better to take a brief break and warm up than to push yourself too hard and risk injury.

If you are in need of physiotherapy call the Durham Orthopedic and Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to get you on the road to recovery.

With the cold weather here and snowfall on the horizon, people coast to coast are getting ready to partake in their favourite winter activities. Skiing and snowboarding, although a lot of fun, are both high-impact sports that can put a lot of stress on the joints, particularly the knees. 

Knee injuries can occur when the knee is twisted or turned awkwardly, or when a snowboarder falls and lands on their knee. These types of injuries can be very painful and can take a long time to heal, so, it’s important for snowboarders to take steps to protect their knees.

To reduce the risk of knee injuries, snowboarders should warm up before hitting the slopes. This can help to loosen the muscles and prepare the body for the physical demands of snowboarding. Strengthening exercises such as squats, jumping squats, lunges and jumping lunges help with strengthening the muscles around the knee and help decrease the incidence of injury.  Wearing protective gear, such as knee pads, can also help to cushion the knee and reduce the impact of a fall.

Another common snowboarding injury is a wrist injury. These injuries can occur when a snowboarder falls and tries to break their fall with their hands. The impact of the fall can cause the wrist to twist or turn awkwardly, leading to a sprain or a fracture.

To reduce the risk of wrist injuries, snowboarders should wear wrist guards. These devices are designed to protect the wrist and reduce the impact of a fall. Wrist guards are relatively inexpensive and can be easily purchased at most sporting goods stores.

In addition to knee and wrist injuries, snowboarders should also be aware of the potential for head injuries. Snowboarding can be a high-speed sport, and falls can be very dangerous if a snowboarder hits their head. To protect against head injuries, snowboarders should always wear a helmet.

Overall, snowboarding can be a lot of fun, but it’s important for snowboarders to take steps to protect themselves and reduce the risk of injuries. By warming up properly,strengthening their leg muscles, wearing protective gear, and being aware of their own limitations, snowboarders can enjoy the sport safely.

If you are in need of physiotherapy call the Durham Orthopedic and Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to get you on the road to recovery.

With the clocks turned back and the colder weather settling in it can be hard to keep up with our exercise and workout routines. Here are some ways to make sure you stay motivated this winter. 

Create Goals

Creating goals is one of the easiest ways we can keep ourselves motivated, especially during the colder darker months of the year. The best way to set goals for yourself is using the SMART technique. By using the SMART technique you can easily track and mark your goals and progress.

Specific
Measurable 
Attainable 
Relevant
Time bound

Join a Group Workout or Exercise Program 

Joining a sports team, exercise group or workout group is a great way to keep yourself motivated and moving during the winter. Group exercises can help you find support within a community of like minded individuals. It is easier to lean on a person for support when we have common interests and like minded goals. 

It is also a great way to hold yourself accountable. It is very easy to say “I’ll exercise tomorrow” when you are working out or exercising by yourself. When you are in a group exercise class or a team there are people depending on us to show up. 

Exercise Early

Starting your morning with your workout or exercise routine is a great way to stay motivated in the winter months. With the sun setting so early in the day, it can be hard to exercise after work. Setting an alarm to get an early start in the day is a great way to boost your mood, increase your productivity and stay healthy. 

Maximize Sunlight 

This ties into exercising early. It is no secret that our bodies need sunlight and vitamin d. Sunlight helps our bodies;

• Improve sleep
• Fight Depression
• Reduce Stress 
• Regulate Immune System 

 Celebrate Victories 

Celebrating Victories no matter how big or small is also a great way to help us stay motivated, whether you have just started an exercise or workout regime or have been working at one for a while. Studies have shown that celebrating your victories can help reduce stress, help you have a more optimistic lookout and help you be less stressed. 

If you are in need of physiotherapy for a neck injury, call the Durham Orthopedic and Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to get you on the road to recovery.

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The ACL, or the anterior cruciate ligament, is one of the key ligaments in the knee that work to stabilize the knee by preventing the shin bone from sliding in front of the thigh bone. The ACL is the most common torn ligament in the knee.

When you tear the ACL, most people hear a pop in the knee at the time of the injury, followed by significant pain and swelling. Often it is difficult to weight bear.

According to the American Journal of Sports Medicine, in the U.S. there are between 200,000 – 250,000 ACL injuries per year.  This  mainly consists of the age group under 20 or older than 40.  A growing group experiencing ACL injuries are the weekend warriors. There are a few reasons why we may be seeing an increase in ACL injuries in this older population.

1. Just like kids today who mainly play one sport, we see this with adults as well. This leads to the overdevelopment of some muscles and the underdevelopment of others.
2. Adults tend to spend a large part of their day sitting and  being mostly inactive during the day.  They then go from 0% activity to 100% of intense activity, without anything in between, resulting in an increased chance of injury.

Prevention of ACL Injury

1. It is important for the weekend warrior to pinpoint weaknesses in their core, hips, knee and proprioception (unconscious awareness of movement and spatial orientation).
2. Injury prevention should involve single leg training for activities such as soccer as these activities involve standing on a single leg most of the time.
3. Focus of Balance.  The majority of ACL injuries that occur during sports activities result from quick change of direction, sudden slowdown, a faulty landing or a collision.  Improving balance and strengthening the small muscles of the feet and ankle can help prevent twists and pivots which could damage an ACL.
4. Don’t forget to warm up and stretch before.  Cold, stiff muscles are far more prone to injury.  Warming up prior to your sport can help loosen up muscles which in turn can help prevent injuries.

If you have suffered an ACL, or other injury, call the Durham Orthopedic & Sports Injury Clinic at 905-428-7800 and see one of our physiotherapists, who will help you get back on the road to recovery.

Torticollis, also known as wryneck, cervical dystonia or spasmodic torticollis, is a condition in which the muscles that control neck movement are locked into an involuntary contraction.  This causes the head to rotate and tilt in an abnormal angle towards the shoulder.

Torticollis often occurs in newborns due to the sustained position of the baby in the womb resulting in a shortening of the sternocleidomastoid muscle on one side of the neck.  Infants may develop torticollis from sleeping with their heads in the same position against the mattress.  Physiotherapy is indicated for this population to stretch the tight muscles in the neck.  This condition is easily treatable with physiotherapy.

In adults, there are usually three main causes for torticollis.

Trauma

Bending or twisting your neck too far can lead to acute torticollis.  A whiplash injury to the neck may also cause a torticollis.

Family History

We tend to see a genetic link to torticollis where torticollis may affect siblings in the same family and first degree relatives.  It is believed that an abnormal gene is responsible for a proportion of these conditions that run in a family.

Infection

Viral infections, respiratory or soft tissue infections of the neck may cause cervical torticollis.  For these conditions, you must see a doctor for medication to help with the infection.

Clinical Presentation

Torticollis can cause disabling pain worse with turning your head to the opposite side.  There is a significant limitation in the range of motion.  The neck muscles on the affected side hurt and are often tender to touch.  

Treatment options for adults with torticollis include:

• Heat to help the tight  muscles relax.
• Medications including muscle relaxants and anti inflammatory medication.
• Physiotherapy treatments including manual stretches and mobilizations to the neck to help increase the range of motion and decrease the pain
• Botox. In cases of chronic muscle spasms and cervical dystonia, Botox may provide relief by preventing the muscles from contracting.

If you are in need of physiotherapy for a neck injury, call the Durham Orthopedic and Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to get you on the road to recovery.

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Ankle injuries are one of the most common injuries doctors and physiotherapists see. The three most common sites of injury are the tendon, ligament, and the bone. Treatment protocol and recovery time is dependent on the type of injury sustained and the severity of the injury.

Tendon Injuries

Tendons are strong rope like structures that connect muscles to bones and allow you to move your ankle, toes and feet. We tend to put a lot of demands on our tendons around our ankles and feet with our day to day activities. They have to push the entire weight of our body constantly while standing and walking. Running activities add many times more stress on these tendons. The daily constant stresses on these tendons make them prone to developing tendonitis (inflammation of the tendon), partial tears or even complete tears.

Four main types of tendon injuries of the ankle include:

Tendonosis is a chronic condition characterized by the degeneration of the collagen in the tendons which occurs due to overuse or age.

Tendonitis occurs when the tendon swells (becomes inflamed) after a tendon injury. 

Tendinopathy is a term used for any tendon injury or condition which causes pain and swelling.

Acute Tears usually happen suddenly and occur most often with activity and sports.

Some of the more common tendon injuries are Achilles tendon tears, Achilles tendonitis, Posterior tibial tendonitis and Peroneal tendonitis.

Achilles Tendon Tear

The Achilles tendon is a tendon that attaches the calf muscle to the heel bone.  It provides the strength to push off with your foot with walking, running and climbing stairs.  It also is one of the most commonly torn tendons in the body.  A tear usually occurs when performing higher impact sports like volleyball, basketball or racket sports.  Most often there is an audible “snapping or popping” sound over the back of the ankle with immediate weakness and pain.

Achilles Tendonitis

The Achilles tendon is one of the most common tendons to develop inflammation in the lower extremity.  Pain is usually worst when first getting up in the morning or after prolonged sitting or when beginning any activity.  This pain with activity often decreases once the tendon warms up.  Pain is located at the site where the Achilles attaches to the bone or just above this point.

Posterior Tibial Tendonitis

The posterior tibial tendon stretches across the inner part of the ankle and attaches to the inner part of the foot.  It is a major support structure for the arch of the foot.  Posterior tibial tendonitis causes pain and swelling over the inner portion of the ankle and along the inside of the foot, worst with standing on your toes.

Peroneal Tendonitis

There are 2 peroneal tendons that are located over the outer part of the ankle and run behind the outer ankle bone (fibula).  The main symptom is pain and swelling around the outside of the ankle, often making it difficult to walk or run.  Pain is often worst in the morning.  These tendons are prone to developing tears or dislocating.

Ligament Injuries

A sprained ankle is the sudden stretching or tearing of the ankle ligaments which support the joint and give it stability.  A sprain occurs when your ankle is forced to move out of its normal position, most commonly seen when you “go over on your ankle”.  The ligaments on the outer side of the ankle are the most frequently injured.

Bone Injuries

A broken or fractured ankle is an injury to the bones of the ankle.  Fractures or breaks vary from hairline fractures, tiny cracks to a full and complete break.  Some fractures are cast, more serious fractures may need pins and plates to allow the bone to heal.  Symptoms include:

• Immediate intense pain at the site of injury
• Bruising
• Unable to weight bear
• Swelling
• There may be an obvious deformity of the ankle

If you are in need of physiotherapy for an ankle injury, call the Durham Orthopedic & Sports Injury Clinic to see one of our knowledgeable professionals at 905-428-7800 to help you get on the road to recovery.