Deadlifting is a highly effective exercise for building strength, especially in the posterior chain (glutes, lower back, and hamstrings). However, improper technique or a lack of foundational strength can lead to injuries, especially in the hamstring. If you are an avid lifter or just looking to get started with deadlifting, here is a quick guide on preventing and recovering from hamstring strains related to deadlifting. What do the hamstrings do in a deadlift? The hamstrings are a group of three muscles located at the back of your thigh: the biceps femoris, semitendinosus, and semimembranosus. These muscles are primarily responsible for…

Strengthening the quadriceps is crucial for minimizing the risk of knee injuries. Notably, the quadriceps (the group of muscles on the front of your thigh) play a key role in stabilizing and supporting the knee joint. As a result, regular training and maintenance of this muscle group is crucial for knee health. The following are 6 reasons why you should train your quads strength! 1. Stabilizes the knee joint The quadriceps are the primary muscles that help extend your knee (straighten your leg). They work in tandem with the hamstrings (muscles on the back of the thigh) to provide balance…

What is a torn meniscus? Different types of meniscal tears, depending on location and orientation The meniscus is a C shaped fibrocartilage in our knee joints, located between the tibia and femur. Importantly, they work as shock absorbers for the knee joint. Our knees are weightbearing joints and as a result, must withstand a lot of force. On each side of our body, we have one meniscus on the inside (medial), and one on the outside (lateral). Unfortunately, the medial meniscus tear is more common torn. Especially, in individuals who play contact sports and high impact sports. How does a…

  What is the ACL? The ACL stands for the anterior cruciate ligament, which is one of the stabilizing ligaments in the knee joint. It is located behind the kneecap and connects the femur to the shin bone (tibia). Importantly, this ligament prevents excess forward and backwards movements of the femur and tibia overtop each other. When people say their ACL is injured, this refers to either a sprain or tear of the ACL ligament. How is the ACL injured? Ligaments work as a connective, stabilizing band for two bones. The ACL, one of two ligaments that cross in the…

Osteoarthritis in the knee. Image by jcomp on Freepik What is osteoarthritis (OA)? Osteoarthritis (OA) is the most common form of arthritis. Alternatively, some people call it degenerative joint disease or “wear and tear” arthritis. It occurs most frequently in the hands, hips, and knees. With OA, the cartilage within a joint begins to break down and the underlying bone begins to change. These changes usually develop slowly and get worse over time. Eventually, it can cause pain, stiffness, and swelling. In more severe cases, it also causes reduced function and disability; some people are no longer able to do daily tasks or work. Osteoarthritis (OA) is the most prevalent joint disease and a leading cause of disability in older adults. Signs and symptoms of osteoarthritis: Pain or aching Stiffness Decreased range of motion (or flexibility) Swelling Risk factors: Joint injury or overuse—Injury or overuse, such…

Aquafit: Dive Into a Fun Workout! Aquafit Trying to get in shape but joint pain is holding you back? Are you looking for a new and exciting way to start exercising? Look no further than aquafit! Aquafit, also known as hydrotherapy, or aqua therapy is a workout done in the water to increase fitness and strength. In this article, we will talk about the top 4 benefits of aquafit and how it can be used by our physiotherapy patients. 1. Low-impact, big results The biggest benefit of that it is very gentle on the joints, minimizing…

Say Goodbye and Beat knee pain with an Orthopedic Custom Knee Brace! Here at PhysioNow, we can help you recover from your knee pain faster by providing you with a Custom Knee Brace. There are many types of knee braces available for purchase. Therefore, it can be overwhelming to know which brace is best for you so does the type of knee pain. In this article, we will give you an overview of custom knee braces. Also, provide instructions on how to start the process of ordering your custom knee brace. Who can get a custom knee brace for knee pain? Custom knee braces are most used for individuals with/after: Post-operative recovery Knee instability Osteoarthritis Ligament or meniscal injuries Moreover, the brace is constructed using precise measurements taken from your leg. It is designed to only fit you. Why get a custom knee brace? Is it worth it for knee…

What is Massage Therapy? Massage Therapy, provided by a Registered Massage Therapist includes manipulation of soft tissues of the body. These soft tissues may include muscles, tendons, fascia, ligaments, and connective tissue. The therapist will use a variety of different massage techniques and provide pressure to alleviate pain, discomfort, and stress. For example, some of the most popular massage therapy techniques include deep tissue massage, Swedish massage, trigger point release, and myofascial release. How was massage created? The concept of therapeutic touch and a healing touch in relation to massage therapy can be dated back in time to over 5 000 years ago. It was found to relieve pain, help to heal, reduce stress and increase relaxation.  Historically, in China, these methods were thought to fix the flow of energy throughout the body and realign the body’s natural state. However, in India, it was practiced as a sacred method of…

TKR Surgery Treatment Treatment for TKR starts as you are going in for the surgery. Did you know your muscle loses strength right after surgery?  To avoid this start strength training at least three weeks before surgery. Treatment Options at PhysioNow 1-  Strengthening Speak with your doctor if he could refer you to a physiotherapist. With our physios at Physio Now your knee will not lose strength after surgery. Learn new exercises at Physio Now to maintain specific functional strength. 2-  Proprioception We can help you with strengthening and regaining your balance  3- Stretching severe and long lasting…

ACL injuries are very common.  Most people know at least one other person who has gone through some kind of ACL injury.  But what exactly is the ACL?  Furthermore, what is ACL Rehabilitation? ACL Rehabilitation is a term used to describe the physiotherapy treatment that takes place after an ACL injury.  It is an important part of the recovery so that individuals can get back to their work and sport ACL Rehabilitation – What is the relevant Anatomy The term ACL stands for Anterior Cruciate Ligament.  Ligaments are soft tissues that connect 2 bones together.  Ligaments provide stability to the joint.  The ACL is found in the knee joint.  It is one of the most important ligaments in the knee. ACL Rehabilitation – Where is the ACL located? The ACL is one of two ligaments found deep inside the knee joint.  The other ligament is called the PCL, or Posterior…