Physio Blog

Tennis elbow is a common ailment that affects many of us. Unlike what its name implies, Tennis elbow or lateral epicondylitis sufferers rarely can attribute their pain from playing tennis.

What is tennis elbow?

Tennis elbow is a fairly painful condition involving the tendons which attach to the outside of the elbow. Those tendons may become inflamed or can develop degenerative tears where the tendon attaches to the bone making gripping, lifting and grasping painful.

Causes of tennis elbow?

There are several causes for this condition. Most commonly these include:

• Overuse. Overuse of the forearm muscles involving repetitive movements of the wrist such as typing or using hand tools repeatedly(gardening shears, screwdrivers are an example) can predispose one to tennis elbow.
  
• Trauma. Trauma to the elbow can cause inflammation and small tears to the tendon that can cause you to develop tennis elbow
• Neck issues. When there is no apparent cause for your tennis elbow, more often than not, the neck may be the culprit. An irritation of the nerve in the neck  may predisposed you to injury anywhere along the chain where the nerve passes. In the case of a tennis elbow, irritation of the nerve in the neck will predispose the tendon in the elbow it supplies to become inflamed and irritated if its nerve supply is affected.
  
  Treatment options:
  

• Assess and treat the aggravating factor in your neck to help decrease the nerve irritation impact that is contributing to your elbow pain
• Acupuncture, ultrasound to help with the inflammation in the tendon
• Stretching and soft tissue massage to help the forearm muscles heal
• Specific strengthening exercises, increasing the resistance gradually as to not aggravate the inflamed tendon
• Brace. Using a brace over the back of your forearm may help relieve symptoms and help the tendon heal by resting the muscles and tendons

Physiotherapy treatments can help with tennis elbow pain. By looking at the causal factors of your tennis elbow, be it an overuse injury, trauma, or a neck component contributing to your elbow
pain, our physiotherapists at the Durham Orthopedic and Sports injury Clinic will get to the root cause and set up a treatment program geared specifically to your cause.

With the Covid-19 pandemic continuing, many will continue working from home or remotely for the foreseeable future. While this could be the new normal looking forward, what measures can be taken to lessen the stresses associated with working from home?

Exercise Regularly

There are many ways to ensure you still are getting exercise if you are working from home, even if the gyms are closed in your area. It is easy to fall into a trap of falling off the exercise bandwagon but you don’t have to fall into that trap. Setting workout goals is more important now than ever. 

• Go for a walk or run on your lunch break 
• Set time aside for your workout, it’s always easier to stay committed if its the same time each day
• Use your bodyweight (pushups, tricep dips, squats, lunges, planks, sit ups) for your strengthening exercises if you don’t have weights
• Do an activity you enjoy, like dancing to your favorite music or practice basketball drills.

Not all workouts have to be high intensity, as mentioned above, a brisk walk is a great form of exercise. 

Ergonomic Chairs and Desks

Ensuring you have a proper ergonomic chair and desk is crucial for working from home. Some benefits from having the right home office set up include;

• Increased comfort 
• Posture Support
• Hip support
• Reduces Neck strain
• Reduces low back strain

What to look for in an Ergonomic Chair

• Tilted seat options
• Headrest Adjustability and Tilt
• Backrest Adjustability
• Adjustable armrests
• Height Adjustability

Diet 

I’m sure you have heard the term “quarantine 15”  and you might have even noticed that you have put on a couple extra pounds. Working from home has been a drastic shift for most people, but setting your meal and snacks times is a great way to ensure you aren’t adding any extra weight. It can be hard having your fridge right next to your office, by setting your meal times, you can help to deter those snack cravings.  

Also, think healthy….fruit or  vegetables with a hummus dip are great snack options.

Take a Screen Time Break

Taking a break from your devices is important for your eyes as well as your mental health. Constant screen time  can lead to headaches, eye strain and lack of sleep. Make sure you take a break from staring at the blue lights of screens especially before bedtime.

Studies have shown suppressed levels of melatonin associated with the blue light from screens causing difficulty with sleep.

Make Sure You Clock Out

It is easier now more than ever to get caught up in the trap of over working. Some employers may even expect you to be able to log in at a moment’s notice. This can actually be counterproductive to your mental health. Setting a time where you log out daily can save you from burning out or being overworked. 

By using these tips, you should be well on your way to a productive work from home day. 

If you have been injured and need to speak to a physiotherapist. Call the professionals at Durham Orthopedic and Sports Injury Clinic today and start your road to recovery. 

The cold weather might be here to stay for the next couple of months, but that doesn’t mean you can’t get outside to exercise. Here are some tips on running in the winter. 

Is Running In the Winter Bad?

Running in the winter can be a great way to keep active, but there are precautions that should be taken.

Dressing for the weather

It should go without saying that dressing properly for a winter run should be at the top of every runner’s list. Some considerations are:

• Layering of clothes. Wear a base layer next to your skin that is moisture wicking with long sleeves.

The mid-layer should do most of the work to keep you warm so it should be made of an insulating fabric. 

The outer layer should be windproof, waterproof and breathable.

• Wool socks. Wool is a good insulator and continues to keep you warm even when wet.
• Gloves are adequate for temps around freezing, any cooler, mitts are a better option.
• Toques or running hats to keep your head warm
• Reflective Gear

Know the Elements

Keeping an eye on the weather is just as important for winter running as dressing for the conditions. 

Know the weather forecast when planning your run.Running when it is below freezing after a night of rain can cause slippery and icy sidewalk conditions. Planning your route around these weather conditions is a great way to prevent slip and fall accidents. Aiming for fresh snow filled trails when sidewalks are icy and avoiding sprint running on icy surfaces will go a long way to avoid injury from falls.

Warm up and Stretch 

It is always recommended you warm up before a run, but it becomes even more important in the cold temperatures. A proper warm up and stretch can help prevent;

• Cramping
• Muscle Spasms
• Muscle Soreness
• Long Term Joint Injury

Hydration

The importance of hydration is always stressed when running in warm conditions, but it is still important with winter running. Drinking room temperature water is recommended for running in the winter, as cold water can lower body temperature. 

Windburn

Windburn is not something you want to get while running, luckily there are some ways to help prevent it from happening to you. Below are a few tips and tricks to help prevent windburn. 

• Face coverings 
• Scarves
• Vaseline on your cheeks and nose
• Sunglasses 

Running in the winter doesn’t have to be a chore. By following these simple guidelines you should be well on your way to a happy and healthy winter running season. 

If you have been injured or are trying to recover from an injury, call Durham Orthopedic Sports & Injury Clinic to start your treatment and get on the road to recovery today!

There are a number of reasons why someone may need to visit a physiotherapist. You might be recovering from a sports injury or from a slip and fall injury, a whiplash or even a stroke. Recovery timelines are specific to the injury or ailment, so the number of sessions you may need can differ. 

Initial Assessment 

The initial assessment from your physiotherapist will consist of assessing your injury and coming up with a plan for your recovery. It is important to wear clothes that allow you to move comfortably. The Physiotherapist will ask a series of detailed questions to find out more information about your pain. They may assess the range of motion of the injured joint and the strength of the supporting muscles.

Treatment

After the initial assessment,treatment of the affected area will be started. Your physiotherapist will explain the treatment plan to you. Soft tissue work and joint mobilizations could be part of the treatment. Education on the nature of your injury, causal factors and possible ways to speed up your healing through home exercises are all  important components of the treatment  plan.

Number of Sessions 

The number of sessions will be different for every patient. There are a number of factors that will determine the length of your treatment

• Age
• Severity of injury
• Type of injury
• Time the injured joint has been immobilized prior to starting physiotherapy.For example, a broken bone can be in a cast for up to 8 weeks before physiotherapy is started. 
• Guidelines from surgeon as to how quickly physio treatments can be progressed post surgery

Virtual Appointments 

With the uncertainty of Covid 19. Durham Orthopedic are happy to announce that we are offering virtual appointments. To book your virtual appointment or in person appointment, check out our contact page for more information.   

With the holiday season right around the corner it can be hard to find the time to exercise or stay active. Staying active for just 30 minutes a day has been proven to reduce stress levels, increase energy levels and can even make you sleep better. 

Here are some fun ways to stay active during the holiday season 

Winter Walks and Hikes

Going for a daily morning or evening walk is a low impact exercise and a great way to help stay active during the holidays. As little as a 30 minute walk can help improve your cardiovascular fitness, help with weight loss and weight management. 

Walking in nature has shown to have it’s own health benefits as well. 

• Improve cognitive health
• Lowers blood pressure
• Lowers Cortisol levels
• Increases energy levels
• Strengthens heart muscles
• Decrease stress

Durham region hosts a variety of beautiful hiking trails and lakefront pathways, click the link below to find a hiking trail near you.

https://www.todocanada.ca/27-of-the-best-hiking-spots-nature-parks-in-the-durham-region/

Ice Skating

Not only is ice skating a fun family activity, it is also a great way to exercise. Skating works out every muscle in your body, but is especially a great leg workout. Skating exercises your glutes, hamstrings, quadriceps, abductor muscles and your core muscles just to name a few. It can also help to improve your cardiovascular health.

Christmas Markets 

Walking around a Christmas or Holiday Market is another great low impact way to exercise and a great way to get into the holiday spirit. As mentioned above, walking has so many health benefits and is a very low impact way to exercise and keep your body moving. 

Indoor Pools

Going to your local community centre for a swim is another great workout that can be both impactful and a good family fun activity. Swimming is considered one of the best ways to workout as it exercises your entire body. Plus it is a great way to stay warm during the cold winter months. Some health benefits of swimming include

• Helps burn calories
• Great way to help rehab and recover from an injury
• Improves cardiovascular function
• Safe during pregnancy 
• Helps Improve Sleep 

Some other tips on how to stay active during the holidays

• Plan your workouts
• Prepare for the cold if you are exercising outside
• Set an alarm to wake up early
• Turn family visits into family walks

If you have been injured and are looking to start your road to recover. Call the professionals at Durham Orthopedic Clinic. Check out our website for updated Holiday hours. 

At some point, most of us have woken up with stiff and sometimes even swollen joints. For some people, this is a common day-to-day occurrence. It is estimated that 1 in 5 Canadians have arthritis. What is arthritis and how is it treated?

What is Arthritis?

Arthritis is a very common condition that causes the joints in the body to swell and become tender. The five most common types of arthritis are; Osteoarthritis, Rheumatoid Arthritis, Psoriatic Arthritis, Gout and Lupus.

Signs of Arthritis 

Just as there are many types and causes of arthritis there are many symptoms too. 

• Joint Pain 
• Swollen Joints
• Joint Stiffness
• Muscle ache
• Chronic Fatigue
• Loss of range of motion in the affected joints

What Causes Arthritis?

There are many different reasons a person might develop arthritis 

• Injuries
• Genetics
• Obesity 
• Muscle Weakness
• Age
• Overuse of a joint

Treatments For Arthritis

There is no cure for arthritis but there are treatments that can be used to ease the pain and help with the movement of joints. 

• Anti inflammatories 
• TNF Blockers(used mainly for the auto immune associated arthritic conditions such as Rheumatoid arthritis)
• Physiotherapy. The GLA:D program is a very effective program for strengthening  the arthritic hip and knee joints and helping control the pain and increase function.
• Physiotherapy also assists in regaining the range of motion and providing education on how to manage your arthritis.
• Heat or ice
• Cortisone injections to help decrease the inflammation
• Acetaminophen for pain control

It is always recommended to consult a healthcare professional for treatment options and procedures.  

Physical Therapy For Arthritis 

Physiotherapy is widely considered a treatment for people suffering with arthritis and joint pain. Your physiotherapist will help you exercise and strengthen the affected joints through low impact exercise and strengthening exercises.   

Low impact exercise is also recommended to help treat arthritis, activities like swimming.

If you are experiencing arthritis pain and are looking for treatment, call the professionals at Durham Orthopedic & Sports Injury Clinic. We have four physiotherapists on their staff and one massage therapist on their staff who are always able to help and treat your injuries at the source of the problem.