Tag: physiotherapy

Physiotherapy

Why Your Ankle Keeps Rolling (And How Ajax Physiotherapy Can Help)

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If you’ve sprained your ankle once, you’re significantly more likely to sprain it again.

Many people assume their ankle has fully healed once the swelling and pain disappear, but that’s not always the case. Recurring ankle sprains often happen because the joint never regained its full strength, stability, or balance after the initial injury.

At Durham Orthopedic & Sports Injury Clinic, our Ajax physiotherapy team regularly helps patients throughout Ajax and Durham Region recover from ankle injuries, restore confidence in their movement, and reduce the risk of future sprains through personalized rehabilitation.

Why Do Ankles Keep Rolling?

An ankle sprain stretches or tears the ligaments that stabilize the joint. Although these tissues begin to heal naturally, the muscles, tendons, and nerves surrounding the ankle may not recover as effectively without proper rehabilitation.

As a result, many people experience:

  • Weak supporting muscles
  • Reduced balance
  • Poor proprioception (your body’s awareness of where the joint is positioned)
  • Limited ankle mobility
  • Lingering ligament laxity

These issues can leave the ankle feeling unstable long after the pain has gone away.

Signs Your Ankle Never Fully Recovered

If you’ve sprained your ankle in the past, watch for these common signs that it may not have healed completely:

  • Your ankle “gives out” while walking
  • Difficulty walking on uneven ground
  • Feeling unstable going down stairs
  • Swelling after physical activity
  • Ongoing stiffness
  • Pain during sports or exercise
  • Trouble balancing on one leg

These symptoms are often associated with chronic ankle instability rather than a brand-new injury.

Why Rest Alone Isn’t Enough

Rest is important immediately after an ankle sprain, but it doesn’t restore the movement patterns and stability your ankle needs for everyday activities.

Without targeted rehabilitation, your body may compensate by changing the way you walk, run, or exercise. Over time, these compensations can increase stress on your knees, hips, and even your lower back.

That’s why we focus on more than simply reducing pain. Treatment is designed to restore strength, improve mobility, rebuild balance, and retrain the muscles that stabilize your ankle so you can move confidently again.

How Ajax Physiotherapy Can Help

Every physiotherapy treatment begins with a thorough assessment to identify what’s contributing to your instability.

Depending on your condition, your treatment plan may include:

  • Manual therapy to improve joint mobility
  • Strengthening exercises for the ankle and lower leg
  • Balance and proprioception training
  • Flexibility and mobility exercises
  • Functional movement retraining
  • Sport-specific rehabilitation when appropriate

Rather than simply treating the symptoms, physiotherapy addresses the underlying cause of recurring ankle sprains to help reduce the risk of future injuries.

Don’t Ignore Repeated Ankle Sprains

Many people think repeated ankle sprains are simply something they have to live with.

However, every sprain can increase the risk of cartilage damage, chronic instability, and even early arthritis if the joint isn’t properly rehabilitated.

Seeking treatment early can help restore normal movement, improve confidence during everyday activities, and reduce the likelihood of another injury.

Book Ajax Physiotherapy for Ankle Pain

If your ankle keeps rolling or never quite feels stable after an injury, you don’t have to simply live with it.

Our experienced Ajax physiotherapy team will identify the underlying cause of your symptoms and create a personalized treatment plan designed to restore strength, improve balance, and help you return to the activities you enjoy with confidence.

Contact Durham Orthopedic & Sports Injury Clinic today at 905-4287800 to book your physiotherapy assessment.

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Why Your Hip Hurts When You Walk

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Ajax Physiotherapy for Hip Pain

Hip pain can make everyday activities surprisingly difficult. Whether you’re walking through the grocery store, taking the dog for a walk, or simply moving around the house, discomfort in the hip can quickly affect your mobility and quality of life.

Many people assume hip pain is simply a normal part of getting older, but that’s not always the case. Several different conditions can contribute to hip pain while walking, and identifying the underlying cause is an important first step toward recovery.

At Durham Orthopedic & Sports Injury Clinic, we help patients throughout Ajax and Durham Region understand the source of their hip pain and develop treatment plans designed to improve movement and reduce discomfort.

Why Does Hip Pain Occur When Walking?

Walking places repetitive stress through the hip joint, surrounding muscles, tendons, and ligaments.

If one of these structures becomes irritated, inflamed, weak, or injured, pain may develop during activity.

The location of the pain can often provide clues about what may be contributing to the problem.

Common Causes of Hip Pain While Walking

Hip Osteoarthritis

Osteoarthritis occurs when the protective cartilage within the hip joint gradually wears down over time.

Common symptoms include:

  • Pain in the groin or front of the hip
  • Stiffness after sitting
  • Reduced range of motion
  • Discomfort that worsens with walking or prolonged activity

Many people notice their symptoms are worse first thing in the morning or after periods of inactivity.

Gluteal Tendinopathy

The gluteal muscles help stabilize the hip while walking.

When the tendons become irritated, pain may develop on the outside of the hip.

Common symptoms include:

  • Pain on the outer hip
  • Discomfort when walking long distances
  • Pain when lying on one side
  • Tenderness around the hip bone

Hip Bursitis

Bursae are small fluid-filled sacs that help reduce friction around joints.

When one becomes irritated, inflammation can develop and lead to pain on the outside of the hip.

Symptoms may include:

  • Sharp or aching pain on the side of the hip
  • Tenderness to touch
  • Increased pain when walking, climbing stairs, or lying on the affected side

Muscle Strains and Weakness

Weakness or tightness in the muscles surrounding the hip can alter movement patterns and place additional stress on the joint.

This may lead to:

  • Aching during walks
  • Fatigue in the hip muscles
  • Reduced stability
  • Difficulty with stairs or hills

Referred Pain from the Lower Back

Sometimes hip pain isn’t actually coming from the hip itself.

Conditions affecting the lower back can irritate nerves that travel into the hip and leg, causing symptoms that feel like hip pain.

Signs may include:

  • Pain that travels down the leg
  • Numbness or tingling
  • Back stiffness
  • Symptoms that change with sitting or bending

When Should You Be Concerned?

While many cases of hip pain improve with appropriate treatment, you should seek medical attention if you experience:

  • Sudden severe pain
  • Inability to bear weight
  • Significant swelling
  • Pain following a major fall or injury
  • Unexplained weakness in the leg

Persistent symptoms that interfere with walking should also be assessed by a healthcare professional.

How Physiotherapy Can Help

A physiotherapy assessment can help determine which structures may be contributing to your pain.

Your physiotherapist may evaluate:

  • Hip mobility
  • Muscle strength
  • Walking mechanics
  • Balance and stability
  • Lower back function
  • Movement patterns

Treatment may include:

  • Strengthening exercises
  • Mobility and flexibility work
  • Manual therapy techniques
  • Balance training
  • Walking and movement retraining
  • Education on activity modification

The goal is to address the underlying cause of the pain while helping you return to daily activities with greater comfort and confidence.

Tips for Managing Hip Pain

While waiting for an assessment, some people find relief by:

  • Avoiding activities that significantly increase pain
  • Taking shorter walks more frequently
  • Performing gentle mobility exercises
  • Wearing supportive footwear
  • Gradually increasing activity levels instead of pushing through pain

Because hip pain can have many different causes, obtaining an accurate diagnosis is important before starting a treatment program.

Physiotherapy for Hip Pain in Ajax

If your hip hurts when you walk, don’t assume it’s something you simply have to live with.

At Durham Orthopedic & Sports Injury Clinic, our team helps patients throughout Ajax and Durham Region identify the cause of hip pain and develop personalized treatment plans to improve mobility and function.

Contact Durham Orthopedic & Sports Injury Clinic at 905-428-7800  to book an assessment and learn how physiotherapy may help you get back to walking comfortably.

Physiotherapy

Why Your Hands Go Numb While Sleeping

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Ajax Physiotherapy for Hand Numbness and Tingling

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

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

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

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

Why Do Hands Go Numb at Night?

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

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

Common Causes of Hand Numbness While Sleeping

Sleeping Position

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

This may cause:

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

Symptoms often improve after changing positions or moving the hand.

Carpal Tunnel Syndrome

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

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

Common symptoms include:

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

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

Neck-Related Nerve Irritation

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

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

This may be more likely if you also experience:

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

Ulnar Nerve Compression

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

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

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

When Should You Seek Treatment?

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

You may benefit from physiotherapy if:

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

Early treatment may help prevent symptoms from worsening over time.

How Physiotherapy Can Help

Physiotherapy treatment for hand numbness may include:

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

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

Don’t Ignore Persistent Numbness

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

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

Looking for Physiotherapy in Ajax for Hand Numbness?

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

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

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

DO_Admin

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

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

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

What Causes Neck Pain When Turning Your Head?

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

Here are the most common causes:

1. Joint Stiffness (Cervical Spine Restrictions)

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

Common signs:

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

2. Muscle Tightness & Imbalances

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

You might notice:

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

3. Poor Driving & Desk Posture

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

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

4. Previous Injury (Like Whiplash)

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

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

Why This Matters (Don’t Ignore It)

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

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

What You Can Do Right Now

Here are a few simple things that can help:

Improve Your Driving Position

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

Gentle Mobility Exercises

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

Take Breaks From Sitting

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

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

When Should You See a Physiotherapist?

If your neck pain:

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

It’s time to get it properly assessed.

How Physiotherapy in Ajax Can Help

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

Your treatment may include:

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

Get Back to Driving Comfortably

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

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

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

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

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

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

What Are Shin Splints?

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

The pain typically develops:

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

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

Common Causes of Shin Splints

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

Common causes include:

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

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

Signs You May Have Shin Splints

Common symptoms include:

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

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

How Physiotherapy in Ajax Can Help

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

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

Injury Assessment

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

Targeted Strengthening

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

Mobility and Stretching

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

Activity Modification

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

Return-to-Running Plan

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

Preventing Shin Splints

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

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

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

When to See a Physiotherapist

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

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

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

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

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Returning to Running This Spring? 5 Tips to Avoid Knee and Shin Pain

DO_Admin

As the weather warms up, many people across Durham Region lace up their running shoes and head back outside. After months of colder weather and reduced activity, it’s common to feel motivated to get moving again.

But returning to running too quickly can often lead to injuries like knee pain, shin splints, or muscle strains.

If you’re planning to start running again this spring, taking a gradual and mindful approach can help you stay active while avoiding setbacks.

Why Running Injuries Are Common in the Spring

One of the biggest reasons injuries occur this time of year is sudden increases in activity.

During the winter months, many people reduce their activity levels or switch to different types of exercise. When spring arrives, runners sometimes jump back into their old routines too quickly.

This can place extra stress on muscles, tendons, and joints that may not be fully conditioned for the workload.

Common spring running injuries include:

  • Patellofemoral syndrome
  • Shin splints
  • Achilles tendon irritation
  • Calf strains
  • IT band syndrome

The good news is that most of these injuries can often be prevented with the right approach.

1. Start Slower Than You Think

One of the most effective ways to avoid injury is to gradually rebuild your running volume.

Even if you were running regularly last year, your body may need time to adapt again.

Try starting with shorter runs and slower pacing during the first few weeks. Increasing distance or intensity gradually helps your muscles and joints adjust to the workload.

2. Don’t Skip Your Warm-Up

Many running injuries occur because muscles are tight or unprepared for movement.

Before heading out, spend a few minutes doing light dynamic movements such as:

  • Leg swings
  • Walking lunges
  • Light jogging
  • Hip mobility exercises

A proper warm-up increases blood flow and prepares your muscles for activity.

3. Pay Attention to Early Signs of Pain

A small ache can sometimes be the first warning sign of a developing injury.

Common early symptoms runners notice include:

  • Knee discomfort when going downstairs
  • Tightness along the front of the shin
  • Persistent calf tightness
  • Hip or outer knee soreness

If pain continues during or after multiple runs, it may be worth getting assessed before the issue becomes more serious.

4. Mix in Strength Training

Strong muscles help support your joints and improve running mechanics.

Exercises that can support runners include:

  • Glute bridges
  • Squats
  • Step-ups
  • Core strengthening

Adding strength training a few times per week can reduce the risk of overuse injuries.

5. Give Your Body Time to Recover

Rest and recovery are essential when increasing activity levels.

Try alternating running days with lower-impact activities like walking, cycling, or mobility work. This allows your tissues time to adapt and recover between sessions.

Sleep, hydration, and proper nutrition also play an important role in injury prevention.

When to Seek Help for Running Pain

If pain persists, worsens, or begins to affect your daily activities, it may be helpful to have a professional assessment.

Physiotherapy can help identify the underlying cause of pain and provide a personalized plan to support recovery and safe return to activity.

Stay Active This Spring

Spring is a great time to get moving again and enjoy outdoor activity throughout Ajax and the Durham Region. With a gradual approach and attention to how your body feels, many common running injuries can be avoided.

If you’re experiencing knee pain, shin splints, or other running-related discomfort, contact the team at Durham Orthopedic & Sports Injury Clinic can help assess the issue and guide your recovery.

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Knee Pain Isn’t Just “Getting Older”

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If you’re over 40 and starting to notice knee pain during stairs, workouts, or long walks, it’s easy to assume: “It’s probably arthritis.” While osteoarthritis is common, it’s far from the only reason your knee might be hurting. In fact, many cases of knee pain in adults over 40 are caused by treatable muscle imbalances, tendon irritation, or joint mechanics, not severe joint damage.

The key is understanding the difference.

What Is Knee Osteoarthritis?

Osteoarthritis happens when the cartilage inside the knee joint gradually wears down over time.

Common signs include:

  • Morning stiffness that improves with movement
  • Gradual onset of pain over months or years
  • Aching pain with prolonged walking
  • Crunching or grinding sensation
  • Mild swelling after activity

Arthritis pain usually develops slowly and progressively.

Other Common Causes of Knee Pain After 40

Many patients in Durham Region are surprised to learn their knee pain is caused by something else entirely.

1️⃣ Meniscus Irritation

Small cartilage cushioning structures in the knee can become irritated or slightly torn, especially after twisting movements.

Signs:

  • Pain with twisting
  • Catching or locking sensation
  • Swelling after activity

2️⃣ Tendinitis (Overuse Injury)

Repetitive stress from running, gym workouts, or sports can irritate the patellar tendon.

Signs:

  • Pain just below the kneecap
  • Worse with stairs or jumping
  • Sharp pain during activity

3️⃣ Muscle Imbalances

Weak hips muscles or glutes can change how the knee tracks during movement.

Signs:

  • Pain during squats
  • Pain descending stairs
  • Pain after long periods of sitting

This is extremely common and very treatable.

Common Mistakes People Make

Stopping all activity
Avoiding strength training
Relying only on anti-inflammatory medication
Waiting until pain becomes severe

The knee often needs smarter loading, not complete rest.

How Physiotherapy Can Help

At Durham Orthopedic Clinic, assessment focuses on:

  • Joint mobility
  • Muscle strength
  • Movement mechanics
  • Hip and ankle contribution
  • Load tolerance

Treatment may include:

  • Targeted strengthening (especially quads and glutes)
  • Joint mobilization
  • Movement retraining
  • Gradual return-to-activity planning

Research consistently shows that structured strengthening is one of the most effective treatments for knee pain, even when arthritis is present.

At Home Tips for Managing Knee Pain

Stay active (within pain limits) Strengthen hips and quads
Avoid deep painful squats temporarily
Use ice after flare-ups
Maintain a healthy body weight

Movement is medicine, when done properly.

When Should You Seek Professional Help?

Book an assessment if you notice:

  • Swelling that persists
  • Knee instability or giving way
  • Pain lasting longer than 2–3 weeks
  • Reduced range of motion
  • Pain interfering with daily activities

Early treatment prevents long-term compensation patterns.

Knee Pain Treatment in Durham Region

If knee pain is limiting your walks, workouts, or workday, don’t assume it’s “just aging.”

Contact the physiotherapists at Durham Orthopedic Clinic for a proper assessment. We can determine whether it’s arthritis, tendon irritation, meniscus involvement, or a movement issue  and create a plan tailored to you.

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Hip, Wrist, and Shoulder Injuries After Ice Related Falls

DO_Admin

Winter slips happen fast. One second you’re walking, the next you’re on the ground wondering what just happened.

Ice related falls are one of the most common causes of injury during winter, and they don’t just affect older adults. We regularly see active adults, workers, runners, and parents injured after a simple slip on icy sidewalks, driveways, or parking lots.

The tricky part? These injuries don’t always feel serious right away. Pain can show up days later or quietly linger until it starts interfering with daily life.

Why Ice Related Falls Cause These Injuries

When you slip on ice, your body reacts instinctively. You try to catch yourself, twist away, or brace for impact, often all at once.

That sudden, uncontrolled movement puts stress on areas that aren’t prepared to absorb force, especially the hips, wrists, and shoulders.

Unlike sports injuries where the body may be warmed up and moving predictably, winter falls usually happen:

  • Without warning
  • With poor footing
  • In awkward positions

This combination increases the risk of strain, joint irritation, and even fractures.

Hip Injuries After a Fall

The hips take a lot of force during a slip, especially if you land sideways or twist as you fall.

Common hip related issues we see include:

  • Deep hip or groin pain
  • Bruising and stiffness
  • Difficulty walking or climbing stairs
  • Pain that worsens after sitting or standing too long

Sometimes the pain isn’t directly in the hip joint itself. Muscles, tendons, or surrounding structures may be overloaded, leading to lingering discomfort if not addressed properly

Wrist Injuries: The Natural “Catch”

Most people instinctively put their hands out to break a fall. Unfortunately, the wrist isn’t designed to absorb your full body weight suddenly.

Common wrist injuries after ice-related falls include:

  • Wrist sprains or strains
  • Ligament irritation
  • Tendon inflammation
  • Fractures (especially with more forceful falls)

Even if X-rays show no fracture, wrist pain can persist if swelling, stiffness, or loss of strength isn’t properly managed.

Shoulder Injuries From Bracing or Impact

Shoulder injuries often happen when someone lands on an outstretched arm or shoulder.

Symptoms can include:

  • Pain when lifting the arm
  • Night pain when lying on the affected side
  • Weakness or instability
  • Limited range of motion

Because the shoulder relies heavily on muscle coordination, even a minor fall can disrupt how the joint moves, leading to pain that sticks around longer than expected.

Why These Injuries Can Linger

One of the biggest frustrations after a winter fall is that pain doesn’t always improve on its own.

Common reasons symptoms linger include:

  • Loss of strength after injury
  • Joint stiffness and reduced mobility
  • Altered movement patterns to “protect” the area
  • Returning to activity too quickly

Pain may settle initially, but without restoring strength, control, and tolerance, the injury often resurfaces during normal daily activities.

How Physiotherapy Helps After a Winter Fall

Physiotherapy focuses on more than just pain relief.

Treatment after an ice-related fall often includes:

  • Assessing how the joint and surrounding muscles are moving
  • Restoring strength and mobility safely
  • Improving balance and coordination
  • Gradually reintroducing daily and work activities
  • Preventing future falls and repeat injuries

Addressing the injury early helps reduce the risk of chronic pain and recurring flare-ups.

When to Seek Physiotherapy After a Fall

You should consider physiotherapy if:

  • Pain hasn’t improved after a few days
  • You notice stiffness, weakness, or limited movement
  • Daily tasks feel harder than before
  • Pain returns when you try to be active again

Ignoring these signs can lead to longer recovery times and unnecessary setbacks.

Ice related falls may seem minor at first, but hip, wrist, and shoulder injuries can quietly turn into long-term issues if left untreated.

Early assessment, proper movement, and gradual strengthening can make the difference between a quick recovery and months of frustration.

If you’ve had a fall this winter and something doesn’t feel right, contact the team at Durham Orthopedic & Sports Injury Clinic to help assess the injury and guide you back to confident, pain free movement.

Back Pain, Health Tips, Physio

Are You Sitting Too Much? 5 Easy Mobility Exercises for Desk Workers

DO_Admin

We Get It,  Sitting All Day Hurts

If you spend most of your day at a desk, chances are you’ve felt it, that dull ache in your lower back, stiff neck, or tight hips that just won’t quit.
At Durham Orthopedic & Sports Injury Clinic, we see this every week, hardworking people across Ajax, Pickering, Whitby, and Oshawa dealing with pain caused by long hours of sitting.

The good news? A few quick mobility exercises can make a huge difference in how your body feels and performs throughout the day.

1. The Hip Opener (90/90 Stretch)

Why it helps: Sitting tightens your hip flexors and limits rotation, which can affect your back and posture.
How to do it:

  • Sit on the floor with one leg in front (knee bent at 90°) and the other leg behind you (also bent 90°).
  • Keep your back straight and slowly lean forward over your front leg.
  • Hold for 30 seconds per side.

2. Shoulder Blade Squeeze

Why it helps: Sitting slouched rounds your shoulders and weakens postural muscles.
How to do it:

  • Sit tall with your feet flat on the floor.
  • Squeeze your shoulder blades together (as if trying to pinch a pencil).
  • Hold for 5 seconds, relax, and repeat 10–12 times.

    Strengthening your upper back can help to improve posture and reduce neck tension.

3. Seated Leg Extensions

Why it helps: Prevents stiffness in the hamstrings which then decreases stress to the low back.
How to do it:

  • While seated, straighten one leg and hold for 3–5 seconds.
  • Lower and switch legs.
  • Repeat 10–15 times per side.

Even a few sets per hour can reduce that “heavy leg” feeling from sitting too long.

4. Standing Back Extension

Why it helps: Reverses the constant forward bend of sitting and relieves pressure on your lower back.
How to do it:

  • Stand tall, place your hands on your lower back.
  • Gently arch backward, looking up slightly.
  • Hold for 2–3 seconds and repeat 10 times.

You can try this every time you get up to grab coffee, easy habit, big results.

5. Neck Rolls & Chin Tucks

Why it helps: Reduces neck stiffness and tension headaches.
How to do it:

  • Slowly roll your head side to side, keeping movements gentle.
  • Then tuck your chin straight back (like making a double chin).
  • Hold 3 seconds, repeat 8–10 times.

Keeps your neck mobile and improves posture at your workstation.

Make Movement a Habit

It’s not just about one big stretch session,  it’s about consistency.

Try setting a reminder every hour to stand, walk, or do one of these quick movements. Over time, these small breaks improve posture, energy, and productivity.

And if pain or stiffness persists, our team at Durham Orthopedic & Sports Injury Clinic can help identify what’s really going on and create a plan that gets you back to moving comfortably.

About Durham Orthopedic & Sports Injury Clinic

Located in Pickering Village, Ajax, our clinic helps patients with workplace pain, sports injuries, and postural issues through personalized physiotherapy, manual therapy, and exercise programs.

Contact us to book your assessment today and feel the difference movement makes.

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Durham Orthopedic & Sports Injury Clinic for Sciatica Relief

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If you’ve ever felt a sharp pain shooting down your lower back, hip, or leg, you might be dealing with sciatica. It’s a common condition and the pain can range from mildly uncomfortable to completely debilitating. The good news? The physiotherapists at Durham Orthopedic & Sports Injury Clinic can help.

What Is Sciatica?

Sciatica isn’t actually a diagnosis on its own, it’s a symptom that happens when the sciatic nerve (the longest nerve in your body) gets irritated or compressed. This often feels like:

  • Sharp or burning pain down one side of the body
  • Tingling or numbness in the leg or foot
  • Weakness when moving the leg
  • Pain that gets worse when sitting for long periods

Common Causes of Sciatica

 Sciatica is often linked to:

  • Herniated or bulging discs
  • Spinal stenosis (narrowing of the spinal canal)
  • Muscle tightness (especially in the glutes and hamstrings)
  • Postural strain from sitting too much
  • Injuries like slips, falls, or sports related trauma

How Physiotherapy Helps Sciatica

At Durham Orthopedic and Sports Injury Clinic, our physiotherapists focus on relieving pain, restoring movement, and preventing flare ups. Treatment may include:

  • Manual therapy: Gentle hands on techniques to reduce nerve irritation and muscle tension.
  • Targeted exercises: To strengthen your core and stabilize your spine.
  • Stretching routines: To release tight muscles around the lower back and hips.
  • Posture & ergonomic advice: Small adjustments to how you sit, work, or sleep can make a big difference.
  • Education: Knowing what movements to avoid (and which to practice) helps prevent sciatica from coming back.

Why Choose Durham Orthopedic & Sports Injury Clinic?

Recovery is faster and safer when your treatment is tailored to your body, your lifestyle, and your pain triggers. Our team at Durham Orthopedic and Sports Injury Clinic have helped countless clients get back to work, sports, and everyday life without that constant nerve pain holding them back.

Don’t Let Sciatica Slow You Down

If sciatica is interfering with your day to day life, physiotherapy is a proven, drug free, and often a surgery preventing solution. Contact us today to book your appointment