Physiotherapy Blog

Neck Pain It is hard for me to remember the last day that I did not use a computer. Whether for home banking, doing reports or surfing the net, computer use is becoming more and more vital to everyday life and interaction. However, with all of this increased computer time, you must be aware of posture and positioning to avoid neck pain and shoulder pain. Ergonomics The study of proper positioning when working is called ergonomics. It is common that someone who works a lot on a computer will have an ergonomist come and do an individualized assessment of their work station. This will leave them with suggestions on how to improve their area to minimize stress on their bodies and avoid the most common neck pain and injuries seen with constant computer use. However there are common suggestions that everyone can follow for home and work. The first rule…

Knee Arthroscopy Custom Knee Bracing Knee arthroscopy done by orthopedic surgeons “clean up” or repair the cartilage or meniscus in the knee. Typically, knee meniscus injuries will happen one of two times. A large bucket handle tear is one that creates a three cornered flap. This is much like if you catch the sleeve of your coat on a nail. This flap can be stable or unstable. After the initial swelling and pain heals, a stable flap rests in place and does not interfere with your daily activities and use of your knee. An unstable tear will flip up much like the handle of a bucket. If this is occurs, often your knee will lock and you will have very limited movement in your knee. The second type of meniscal damage is wear and tear, or degeneration. This will consist of tiny tears, called microtears, which…

Stretching before a walk or run Ankle Sprains Ankle sprains are very common.They occur in many of our favourite sports like soccer and running. They can also occur from simply stepping on tree root. The most common way that ankle sprains occur is by rolling the foot so the sole faces the opposite leg. This is called an inversion sprain. There are three ligaments, or thick bands of tissues, that join the outer leg bone, the fibula, to the bones of the foot. When you get ankle sprains, you can stretch or tear all three of these ligaments. This results in stiffness, swelling and pain! What should you do? If you are unable to walk on it immediately following the injury, try again 5 minutes later. If you are still unable to walk on it, seek medical attention immediately. It is important that you make sure…

Low Back PainLow back pain is the most common injury that physiotherapists and massage therapists treat. In fact it is said that up to 80 % of us will have low back pain at some point in our lives.It is pain severe enough that we will miss time from work and/or taking care of loved ones. As always, the best medicine is to prevent pain. When it comes to low back pain there are many things that can be done to prevent Low Back Pain. This includes using the proper lifting techniques, proper posture and ergonomics at work, yoga – the list goes on. But the one I would like to talk about today is strengthening. First, let me debunk a myth. Sit ups and crunches will not help prevent low back pain. Weighted extensions and dead lifts will not help prevent low back pain. Although…

Tendonitis of the ShoulderWhat does it all mean? As a physiotherapist, I spent 4 years learning how to talk using medical words. And sometimes we forget that our clients do not understand these special medical words. In fact, we forget that we often sound like an adult from a Peanuts movie….. Waa Waa Waa. So what do all these medical words mean? First some basic anatomy: a joint is where two bones come together. That is a pretty simple one. But most joints are surrounded by a capsule. This is a leather-like sac that holds fluid that works to lubricate your joint – much like WD40 on a rusty hinge. This fluid is called synovial fluid. This capsule has reinforced and thickened areas called ligaments. The ligaments hold bones together. Finally, joints are controlled by muscles. We have big ones most people know – like the…

Cancer Recovery Cancer is devastating. The Canadian Cancer Society, Public Health Agency of Canada and Statistics Canada released a report showing that up to 45% of males, and 42% of women will suffer from cancer at some point in their lifetime. However, this report also states that our success at treating it is getting better and better (www.cancer.ca). Cancer recovery is more likely than ever. The treatments however can be tough on our bodies, causing fatigue. The exhaustion from cancer recovery can be so severe that it prevents us from returning to our normal lives. This includes work and social activities. Exercise can help. But that idea can be very scary for someone who has just faced a lot of treatment. Often the fatigue is so severe that the idea of getting started on an exercise program is overwhelming. And those that are determined to begin anyway do not know…

Foot pain and how to treat it. This time of year we walk the malls, wear our fancy shoes and stand for hours as we catch up with friends at holiday seasons. “Oh my aching feet!” rings out in our physiotherapy clinic almost as much as “Happy Holidays” But what can you do to ease, or better yet prevent the foot pain? Shopping for hours in the mall can be very tiresome and painful for not only our feet, but knees, hips and backs as well. The first thing that can be done to prevent foot pain is to avoid it. Online shopping has progressed in ease and popularity over the last few years. Spend a few minutes looking online to eliminate at least a few of the presents. If a visit to the mall is still required, follow this simple advice. First, pick good shoes – even if it…

Whiplash Injuries Whiplash injuries are most commonly caused by a car accident but can occur whenever there is a sudden stop of the body. As the upper body comes to sudden stop, the head is thrown forward with the chin coming towards the chest, causing lots of forward head bending. Often this is followed by lots of extra bending backwards as the head is thrown back. Luckily, a well adjusted head rest can prevent injuries caused by bouncing backwards, reducing damage to the front of the neck and joint between the spine and the head. Ligaments, joints, discs and muscles are just some of the things that can be damaged as your head comes forward. It is all of these things that can make it difficult to recover from whiplash injuries. However, if properly treated most people can get better and return to all of their previous activities including work and sport. It has been shown that Physiotherapy…

Autumn is my favourite time of year – Warm woolly sweaters, frosty morning spent in front of a fire and hiking in the beautiful autumn leaves. Of course, with these leaves comes raking. (Not a Canadian favourite.) How can we do this safely without causing shoulder and back pain? There are a few simple guidelines that you can follow. 1. Warm up: Most of us know to warm up before we do sports, but raking can be just as hard on the body. A brisk 10 minute walk can do the trick. 2. Watch your technique: Step forward and back to collect the leaves. Stooping and reaching with your spine can trigger low back pain. Also, use your feet to turn. Bending and twisting at the same time can be very risky and can cause back pain. 3. Use your knees to lift: Although leaves are not usually heavy, the…

Dr. Mike Evans is a family doctor who works for University of Toronto and St Michael’s Hospital. He also works for the Li Ka Shing Knowledge Institute. This institute presents medical information in an understandable way via you tube. A few years ago, Dr. Evans decided to find the most important single thing that someone could do to improve their health and prevent disease. His answer? Exercise. He created a video called “23 and half hours”, in which, he asks you to be at rest only 23 and ½ hours a day. You can see this engaging video here: https://www.youtube.com/watch?v=aUaInS6HIGo. Stretching before a walk or run For many of our clients it is difficult to be active for even 30 minutes a day. And although we have to recognize the difficult pressures of work and family, these clients find it difficult to exercise due to pain…