Tag Archives: Exercise

Exercise, Health and Wellness, Performance, Physiotherapy, Sports Injuries, Sports Physiotherapy

Workout Tips: Stretching vs Warm-Ups

Many people use the terms warm-up and stretching interchangeably when preparing for exercise. However, they are not the same thing and serve different purposes in preparing the body for movement. 

Understanding the difference between warming up and stretching can help improve performance, reduce injury risk, and make exercise more effective. The National Strength and Conditioning is dedicated to the research and science of athletic performance, check them out for more detailed information!

What is a warm-up?

A warm-up is a period of low-intensity activity performed before exercise or sport that prepares the body for more demanding movement.

The goal of a warm-up is to gradually increase:

  • Heart rate
  • Blood flow to muscles
  • Body temperature
  • Joint mobility
  • Nervous system readiness

By increasing circulation and muscle temperature, the body becomes more prepared to handle higher loads and faster movements.

What are examples of warm-up activities?

Common warm-up activities include:

  • Light jogging or brisk walking
  • Cycling at an easy pace
  • Arm circles and leg swings
  • Bodyweight movements such as squats or lunges

These movements might mimic the activity you are about to perform but at a lower intensity.

For example:

  • A runner may start with a slow jog
  • A hockey player may begin with light skating
  • Someone lifting weights may start with lighter sets and a brisk walk on the treadmill

Warm-ups typically last 5-10 minutes, depending on the activity and the individual. Some people choose to have longer warmups, but not everyone has that luxury of time! For most of us, 5-10 minutes to get the blood moving is more than enough.

What is stretching?

Stretching refers to exercises that lengthen muscles and connective tissues to improve or maintain flexibility.

Stretching helps improve:

  • Muscle flexibility
  • Joint range of motion
  • Muscle relaxation

There are two main types of stretching.

Static Stretching

Static stretching involves holding a stretch position for a period of time, usually between 15–30 seconds. These stretches should not induce a sharp pain, only a gentle stretch or a discomfort type of feeling.

Examples include:

Demonstrating a held hamstring stretch with leg up on a block as an example of static stretches
This is a static hamstring stretch, where the position is held for an extended time
  • Hamstring stretch
  • Quadriceps stretch
  • Calf stretch
  • Shoulder stretch

Static stretching is most commonly recommended after exercise, when muscles are warm and more receptive to lengthening.

Dynamic Stretching

Dynamic stretching involves controlled movements through a joint’s full range of motion.

Examples include:

Example of a dynamic stretch of torso rotations
These torso rotations are dynamic because the person is actively moving throughout the positions instead of holding them
  • Leg swings
  • Walking lunges
  • Arm circles
  • Torso rotations

Dynamic stretching is often included as part of a warm-up, because it prepares the body for movement, increases heart rate more, and also improves mobility.

Why are warm-ups important?

Skipping a proper warm-up may increase the risk of injury. When muscles are cold and stiff, they are less able to absorb force and react quickly. One of the most common ways sports injuries happen are when a muscle gets stretched too far with a lot of force, think like kicking a soccer ball.

A good warm-up helps:

  • Improve athletic performance
  • Increase muscle efficiency
  • Enhance coordination
  • Reduce muscle stiffness

It also prepares the nervous system for faster or more complex movements.

Why is stretching important?

Stretching helps maintain muscle flexibility and joint mobility, which are important for overall movement quality.

Regular stretching can help:

  • Reduce muscle tightness
  • Improve posture
  • Increase range of motion
  • Reduce muscle soreness after activity

A physiotherapist’s guide to both

Physiotherapists often assess how people prepare for exercise and identify movement limitations that may increase injury risk.

Through physiotherapy, individuals can learn:

  • Proper warm-up routines tailored to their activity
  • Safe and effective stretching techniques
  • Mobility exercises for stiff joints
  • Muscle activation strategies to improve performance

A physiotherapist can also help design personalized exercise preparation programs based on sport, fitness level, or previous injuries. Rather than choosing between a warm-up or stretching, the most effective strategy is to use both appropriately.

A typical exercise preparation routine may look like this:

  1. Warm-up: light cardio for 5–10 minutes
  2. Dynamic mobility exercises
  3. Sport-specific movements

Then after exercise:

  1. Static stretching to improve flexibility and recovery

Looking for help with stretching vs warm-ups?

Look for PhysioNow! We have movement experts including Physiotherapists, Massage Therapists, Manual Osteopaths, and Athletic Therapists. We are located at 10 clinics across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Whether you have questions about stretching, your lifting routine, or need help with a pain or injury, we can help! Book with PhysioNow today for your first assessment and treatment.

Exercise, Health and Wellness, Pelvic Health, Pelvic health physiotherapy, Pregnancy

Exercising during Pregnancy: It’s Physiotherapist Approved!

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Pregnancy is an exciting journey, but it can be nerve wracking as well when it comes with many changes in the body. Unfortunately, these changes usually have side effects which include nausea, discomfort, fatigue, soreness, and pain. This alongside a disruption in your normal lifestyle can be very hard to adapt to. Many will wonder whether there is anything that can help. As a result, a common question that comes up with expecting mothers is it safe to do exercises and if yes, what can I do?  

The good news is that, with the right guidance, doing exercises not only safe but also beneficial for mom and baby! Physiotherapists are experts that specialize in movements and body mechanics. Thus, this means they can recommend safe, effective, and individualized exercise programs to help through your pregnancy.

Why does exercise matter during pregnancy?

Fortunately, lots of research has gone into this topic, and the science supports it. The American College of Gynecologists and Obstetricians actually recommends 150 minutes of moderate aerobic exercise each week. In fact, if you were already active before the pregnancy, it is recommended to continue at that same level as long as your or comfortable. The possible benefits of staying active during pregnancy include:

  • Easing back pain
  • Decreases risk of pregnancy complications like gestational diabetes, preeclampsia and cesarean births
  • Improving circulation, can be beneficial in the case of swelling
  • Helping your body to prepare for labour with better endurance and flexibility
  • Supports mental well-being by reducing stress and improving sleep
  • Help with the recovery after delivery and return to your normal weight

However, it is important to understand that not all exercises are safe. For example, extreme and contact sports or hot yoga are not recommended due to risks of trauma and overheating respectively. Your physiotherapist can help you to create a program that is personalized for you, depending the trimester, and previous physical fitness, and medical history.  

What do I need to know before exercising during pregnancy?

There are still some risks with exercising, but the benefits far outweigh the risk as long as we follow some safety tips.

  • Initially, get a clearance from your ob-gyn or doctor to continue exercises
  • Avoid overheating and dehydration
  • Listen to your body and stop if you feel dizzy, breathless, or experience pain
  • You may benefit from belly belts and a supportive sports bra for comfort

What are some safe exercises recommended by physiotherapists?

1. Walking or biking

Walking and biking are one of the safest and most accessible exercises during pregnancy. It helps to keep your body active without putting too much stress on your joints.

2. Prenatal yoga and stretching

Gentle yoga can help to reduce pain in your back and hip area which is very common in pregnancy. It can also help with flexibility, posture correction and with stiffness. Experienced physiotherapists can teach appropriate poses and stretches, and modifications as needed.

3. Pelvic floor exercises

It is crucial during pregnancy to strengthening the pelvic floor muscles. These exercises support the pelvic structures, and help to reduce the chances of getting incontinence (inability to control urination) during and after pregnancy. A trained pelvic health physiotherapist can teach you how to activate the right muscles.

4. Core and stability training

Safe core exercises, such as pelvic tilts or modified planks, strengthen the abdominal and back muscles. This helps support the shifting posture of the body to accommodate the growing belly.

5. Swimming or water aerobics

Performing exercises in water can help swelling and helps to take the extra weight off the body for a bit. The water supports your weight while also providing great resistance for a full body workout.

6. Light resistance training

It’s safe to use weights or resistance bands to maintain muscle tone and to prepare the body for the physical demands of childbirth and postpartum care. A supervised exercise program can help you to maintain controlled movements, good form, and proper breathing.

What are exercises to avoid during pregnancy?

• Standing for long period of time in same position

• Exercises lying flat on your back for long periods in your second and third trimester as it can restrict blood circulation to fetus

• Heavy weightlifting or straining movements

• Activities where there is a risk of fall or contact ex. skiing, basketball, soccer

What is the role of a physiotherapist in exercising during pregnancy?

Physiotherapists can also give advice on how to make life easier at home. For example, special pregnancy pillows to increase comfort while sleeping.

Every pregnancy is different, a physiotherapist can:

• Help to assess your posture, movement, and areas of weakness

•Teach safe exercises program which is safe for you and adjust them based on your trimester

•Help manage common pregnancy complications like back and pelvic pain, sciatica pain 

•Provide education on what to expect and how to set yourself up for success before, during, and after pregnancy

Ready to get started?

If you or anyone you know is pregnant and confused with what to do or how to start exercises safely look for PhysioNow! We have 10 clinics across the GTA to support you from Burlington, Oakville, Mississauga to Etobicoke. We offer private treatment rooms, free and accessible parking, and extended hours including evenings and weekends for your convenience. Book an assessment and treatment with our experienced physiotherapy team today to receive a safe, personalized plan that supports both you and your baby!

Exercise, Health and Wellness, Physiotherapy

Mobility vs Flexibility: Why You Need Both for a Healthier, Happier Body

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When most people think about movement, the first thing that comes to mind is flexibility—how far you can stretch or reach. But there’s another equally important piece of the puzzle: mobility, and this is often the neglected one. While the two terms often get mixed up, they’re not the same thing. And understanding the difference can change the way you move and exercise. First, we’ll start by defining the two terms and how they come into play in your daily life. Next, we’ll describe general training principles for improving both, and where to find help if you’re struggling with poor flexibility or mobility.

What is flexibility?

Flexibility is your body’s ability to lengthen muscles with the help of an external force—like gravity, another person, or even your own hand. Think about reaching towards your toes, or pulling your heel toward your glutes to stretch your thigh. These are classic stretches!

What are the benefits of stretching?

Lots of research has been done about stretching benefits. Some of the pros for stretching may include:

  • Helping to lower the risk of injuries
  • Improving performance in sport and movements
  • Helping to correct postures and muscle imbalances
  • Improving circulation which can lead to better post-exercise recovery
  • Expanding your range of motion and tissue length

Consistent stretching is how we improve our flexibility. In order to get the benefits stretches should be held for extended periods of time, and may improve flexibility with as short as 4 minute sessions.

Can you stretch too much?

Yes, stretching is not a cure all and like with any exercise, you must use safe techniques and avoid overstretching to prevent injures. Muscles pulls or strains are the most common types of injury, especially if you go into a stretch too quickly or too forcefully. A bit of discomfort while stretching is okay, but it shouldn’t be sharp pain or linger after ending the stretch.

What is mobility?

Mobility goes beyond flexibility. It’s about actively moving your joints through their full range of motion while being able to maintain control and coordination. For example, if you struggle to do a full squat without your heels lifting or your back rounding, this is not a flexibility but a mobility issue. Mobility combines flexibility, strength, balance into a functional movement. For example, flexibility is being able to touch your toes while mobility is when you are able to lift and hold your leg.

What are the benefits of mobility?

  • Better functional movements like squatting, or reaching overhead
  • Improved techniques for lifting
  • Lower risk of injuries during sports and daily activities
  • Improves joint health and decreases stiffness

On the other hand, a lack of mobility can lead to several issues.

  • Loss of range of motion without regular practice
  • Lack of mobility leading to poor technique leading to strains or compensation patterns

Why do we need both?

Dancers are a great example of how flexibility must be paired with strength and control to avoid injuries

Ultimately, flexibility without mobility leaves you prone to injuries, while mobility without flexibility limits your range of motion. For real world examples, think of a gymnast that has incredible flexibility but lacks the strength and control for safe movement. Alternatively, a weightlifter might have strong, stable joints but tight, stiff muscles and joints that prevent proper form.

In everyday life, you need both. Think about:

  • Getting up from the floor without help
  • Reaching for the top shelf with ease
  • Carrying groceries or kids without back pain
  • Playing with your kids on the floor without feeling stiff the next day

How can physiotherapy help?

At PhysioNow, we recognize the importance of a holistic view of your body. We will help you create a personalized plan to improve mobility, flexibility, strength and overall movement fitness. These plans will take into account your personal goals, whether its a sport or spending time with your kids. We can use different treatment techniques such as:

  • Targeted stretching to improve flexibility
  • Strengthening exercises for joint control
  • Mobility drills tailored to your daily activities or sports
  • Balance training to build core control and confidence
  • Hands-on therapy for pain relief and improved movement

You don’t have to live with stiffness, aches, or limited motion, look for PhysioNow! We can help you move better, feel stronger, and stay injury-free. With 10 locations across the GTA from Burlington, Oakville, Mississauga, and Etobicoke, it’s easy to find us! Get started on your fitness journey and book your first assessment and treatment today!

Exercise, Health and Wellness, Physiotherapy, Sports Injuries, Sports Physiotherapy

Do You Play Pickleball? How Physiotherapy Can Help You Stay Injury-Free

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Pickleball has exploded in popularity in the last couple of years across North America, with outdoor courts and racquet clubs popping up everywhere. The appeal is obvious as a fun, competitive or casual, social sport that can accommodate all ages and fitness levels. Whether you’re previous athlete or just trying for the first time, the greatest draw of pickleball is it’s accessibility. As Physiotherapists, we have also encountered a lot more pickleball-induced injuries recently. In this blog we’ll discuss the most common ones we see and a couple of tips to help you stay injury free this summer!

What are common pickleball injuries?

Tennis elbow, or lateral epicondylalgia, is one of the most common pickleball injuries that we see in the clinic

Pickleball is a sport with fast movements, quick changes in direction or starting and stopping, and repetitive plus powerful arm motions. As a result, the most common injuries tend to be:

  • Rotator cuff strains/sprains: Either an overuse or acute injury, overhead shots and smashes put a lot of strain through the shoulder joint and muscle
  • Knee strains/sprains: Overuse injuries can be like ITB syndrome, PFPS from muscular imbalances, or more acute injuries from sudden movements like a ligament or meniscal injury
  • Ankle ligament sprains: Common methods of injury include rolling/twisting your ankle, landing from a jump, or starting/stopping movement too quickly
  • Tennis/golfer’s elbow: This is an overuse injury of the muscles of the forearm, where a lot of the strain from holding and swinging the racket is directed
  • Achilles tendon problems: The strongest tendon in our body at the back of our heels, it is responsible for absorbing the stress of jumping, landing, changes in direction, running and more. Issues can be acute or from overloading the tendon

Staying injury-free with Physiotherapy

Physiotherapists are movement experts, and whether it is rehabilitation, injury prevention, or optimizing performance, we can help you with your game! Our recommendations for our pickleball athletes are as follows:

1. Ensure that your equipment and footwear is in good shape

Poorly maintained or fitting equipment can greatly increase your risk of injury. Ensure that your shoes fit well and provide enough grip to prevent slipping on the court.

2. Have a movement analysis done

Whether by a Physiotherapist or a coach, they can evaluate your technique and help you identify any issues. They can assess your movement patterns, running, jumping, swing, and how you hold your paddle For example, improper or over gripping can change the amount of stress on the forearm muscles and predispose them to injury.

3. Engage in a cross training routine

We highly recommend engaging in cross training, especially the more frequently you begin to play pickleball. Cross training helps to give the muscles primarily stressed by pickleball some rest, while still allowing you to work towards getting stronger, faster, and more cardiovascular fitness. While it may be tempting to play pickleball everyday, remember that your body needs a rest as well to repair itself. Cross training activities we recommend include resistance/weight training and another form of lower impact cardio like the elliptical, rowing, or swimming.

4. Regular body maintenance

Preventative care is key! Stopping an injury before it can even happen is our primary goal.

If you’re playing often, we recommend some focus on recovery whether its through Massage Therapy, Physiotherapy, or Manual Osteopathy. Not only does this help with injury prevention, but it can help you understand and engage in techniques like active recovery, soft tissue work or stretching and mobility work to reduce muscle inflammation and soreness.

5. Treating old injuries and impairments

It is important to address any pre-existing issues or injuries to ensure you’re in the best shape to play. For example, individuals who have had previous shoulder problems or lack mobility/strength in their shoulders are more likely to develop pain due to overuse in their forearm. As can be seen, a weakness in one area requires compensation with a different area of the body. Alternatively, If you are someone who struggles with mobility and has a hard time getting their arms overhead and behind your ears, you’re going to have a hard time hitting those overhead shots. Physiotherapy can help you work on these problems with a personalized treatment and training protocol.

Ready to level up your pickleball game?

Look for PhysioNow! We have many expert professionals (many of which love pickleball themselves!) that are ready to help you on your journey. Whether you’re looking for help with an injury, prevention, or looking for performance tips, we can help. Book with PhysioNow today for your first assessment and treatment. We have 10 locations across the GTA from Burlington, Oakville, Mississauga, to Etobicoke ready to serve your needs!

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Exercise, Health and Wellness, Physiotherapy, Sports Injuries, Sports Physiotherapy

Physiotherapy Tips to Stay Active & Injury-Free This Summer

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Summer is finally here and it’s the season where people start to get a lot more active. As physiotherapists, we love to see people getting back to their sports whether its hiking, biking, running marathons, playing sports, or more! However, as people get back into the swing of things, we unfortunately see a rise in injuries around this time as well. Usually, we see a lot of overuse injuries, or strains and sprains, as people push their bodies just the slightest bit too quickly. To help combat this trend, PhysioNow has prepared a list of the best physiotherapy tips to stay injury free!

1. Increase the intensity and frequency slowly

Training to avoid injuries is like taking the stairs, one step at a time

It’s hard not to jump right in, but easing into your new activities is the best way to avoid an injury. Your body needs time to build itself up to where it was before. For example, for a sport, schedule rest days in between and play 2-3x a week for the first couple weeks before increasing the frequency. If you’re a hiker, you may choose to do some shorter or less intense hikes first before tackling the more challenging ones. Overuse injuries can end your season early, so its crucial to take good care of your body!

2. Listen to your body

Even with the strategies above, we can sometimes push ourselves too much. Most of us know how it feels when our body is too tired, something doesn’t feel quite right, or there’s an annoying pain or discomfort somewhere. This is your body telling you to take some time off! While it can frustrating to sit out on the fun, just remember that taking care of any issues preemptively will save you time. Even if it seems small, addressing it now can stop it from turning into a bigger issue and prevent you from losing time doing what you love!

3. Hydration and rest

If you’re doing outdoor activities during the summer, don’t forget to bring your water bottle! Drink consistently to keep your energy levels high and your body in top shape. Dehydration will decrease your performance and puts you at higher risk for injuries, heat exhaustion, muscle cramping and more. Take breaks in the shaded areas when you feel your body starting to heat up, avoid heat-related issues at all costs!

4. Addressing old injuries

If you have a previous injury, then you should be extra careful when starting up more intense activities. For example, you may consider giving that area some extra strength and mobility training prior to starting your summer activities. You may also want to consider supportive gear such as taping or bracing (off the shelf or custom) to offload some pressure. Ultimately, you may need some extra help in which case that’s where the professionals come in! Physiotherapy will help you address your issue and give you guidance on how to still make the most of your summer.

5. Warm ups and cooldowns

Ensure that you give yourself sufficient time before each workout or activity to warm up and then cool down your body. This allows your body sufficient time to start the processes needed for intense exercise, and then winding them down. This prevents a big shock to the body by giving it space to increase circulation, get the energy systems working, and slowly increase body temperature for a warm up, and the opposite for a cool down. Generally, we recommend more dynamic movements for the warm up, and more stretching in the cooldown to alleviate muscle stiffness.

6. We love cross training

While you may love your sport or summer activity, doing it every single day places a lot of stress on the same muscles, ligaments and joints, as you perform the same movements repetitively. To combat this, high level athletes will engage in something called cross-training. This is when you incorporate a variety of different movements and workout routines to give parts of your body time to rest while the others work. The benefits of this are allowing you to still stay active, building up whole-body strength, improves fitness, and reduces injury risk. Cross-training can look like anything you want it to as long as you’re switching things up, you can mix up running, hiking, swimming, weight training, racquet sports, dancing, and so much more!

Looking to get active this summer?

Whether it’s your first time or you’re a fitness enthusiast, we hope to see you getting active! If you have a pre-existing issue, or encounter a new sports injury during the summer, look for PhysioNow. We have an expert health care team including Physiotherapists, Massage Therapists, Manual Osteopaths, Athletic Therapists and more! Our team is dedicated to your fitness journey from amateur to expert. With 10 locations across the GTA from Burlington, Oakville, Mississauga, to Etobicoke, our team is there for you. Book with PhysioNow today for your first assessment and treatment!

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Back Pain, Exercise, Low back Pain, Physiotherapy

Glute Strengthening for Low Back Pain: A Physiotherapy Approach

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Low back pain is one of the most common musculoskeletal complaints worldwide, affecting millions of people. Common causes may include poor posture, prolonged static or sitting times, and weak core and lower body muscles. While many people focus on core strengthening to alleviate back pain, the role of the gluteal muscles is often overlooked. Ultimately, strengthening the glutes can play a crucial role in preventing and managing low back pain. As physiotherapists, we emphasize a holistic approach that includes glute activation and strengthening exercises to support the lower back and improve overall movement patterns.

What is the role of the glutes muscles?

The gluteal muscle group is made of 3 key muscles:

  • Gluteus maximus: The largest muscle responsible for hip extension and power generation
  • Gluteus medius: Stabilizes the pelvis during walking and standing (prevents the hip from dropping)
  • Gluteus minimus: Assists with hip stabilization and movement

When these muscles are weak, the body compensates by placing excessive strain on the lower back and other surrounding muscles. Thus, this imbalance can contribute to pain, stiffness, and reduced mobility in the lumbar spine.

How do weak glutes contribute to low back pain?

  1. Pelvic instability: First, weak glutes may lead to an unstable pelvis, increasing stress on the lumbar spine
  2. Compensatory movements: Additionally, the lower back muscles have to work harder, leading to tightness and discomfort
  3. Poor posture and gait: Also, it may cause a posture known as an excessive anterior pelvic tilt (looks like an excessively arched lower back), which can cause increased fatigue and inefficient movement patterns
  4. Reduced shock absorption: The glutes play a key role in absorbing impact during activities such as walking, running, and jumping. As a result, weakness in this muscle group forces the lower back to compensate, leading to pain and dysfunction

What are the benefits of glute strengthening for low back pain?

  • Enhanced pelvic stability: First, strong glutes provide support and a stable base for the lumbar spine and pelvis
  • Reduced lower back strain: Secondly, engaging the glutes helps distribute forces more evenly across the body, reducing excess pressure on the back
  • Improved movement efficiency: Third, the glutes are extremely powerful muscles that contribute to lots of our daily activities like walking, stairs, standing up and sitting down. Functional glutes can make you feel stronger in your everyday life
  • Decreased risk of injury: Finally, a strong posterior chain reduces the likelihood of injury in the entire lower body, including the back, hips, knees and ankles

How do I strengthen my glutes?

The following are a couple of examples of some glute strengthening exercises. As always, please check with a health care professional like your Physician or Physiotherapist before starting a new exercise program, especially if you have any comorbidities.

1. Glute bridges

  • Lie on your back with knees bent and feet hip-width apart
  • Engage your core and squeeze your glutes as you lift your hips off the ground
  • Hold for a few seconds, then lower back down
  • Repeat for 3 sets of 12-15 reps

2. Clamshells

  • Lie on your side with knees bent and feet together.
  • Keeping your feet touching, open your top knee while keeping your pelvis stable.
  • Slowly return to the starting position.
  • Perform 3 sets of 12-15 reps per side.

3. Squats

  • Stand with feet hip-width apart.
  • Lower yourself as if sitting into a chair, keeping weight on your heels.
  • Engage your glutes to return to standing.
  • Perform 3 sets of 10-12 reps.

4. Hip Thrusts

  • Sit on the ground with your upper back resting against a bench.
  • Place a weight (optional) across your hips and drive through your heels to lift your hips.
  • Squeeze the glutes at the top, then slowly lower down.
  • Perform 3 sets of 10-12 reps.

Looking for some help?

Find out how to prevent lower back pain with some tips for lifting and posture from our Registered Physiotherapists. If you’re struggling with persistent low back pain, consulting a Physiotherapist at PhysioNow can help! We can determine the cause of your pain and design a personalized program tailored to your needs. Get rid of your back pain with PhysioNow! Contact us to book your first assessment and treatment today!

Exercise, Health and Wellness, Knee Pain, Sports Injuries

Prevent Injuries to your Knee: Quads Strength is the Key!

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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 and stability to the knee joint. Proper quadriceps strength helps to control and create motion of the knee, especially during activities like walking, running, jumping, or climbing stairs. If weak, the body may be forced to compensate with other muscles like the calves, glutes or hamstrings which may lead to overuse/strain injuries.

2. Absorbs shock and reduces load on the knee

Strong quadriceps muscles help absorb impact and control the load placed on the knee joint, especially during weight-bearing activities. For example, when you perform high-impact movements (like running or jumping), the quadriceps cushion some of the forces that otherwise would be transferred directly to the knee. This reduces wear and tear on joint surfaces and cartilage and helps manage conditions like osteoarthritis, patellafemoral pain syndrome, or bursitis.

3. Helps maintain proper knee alignment

The quadriceps contributes to maintaining the alignment of the knee, particularly in preventing the knee from collapsing inward (known as valgus) or being pushed outward (known as varus). These misalignments can put excessive stress on the knee joint and ligaments, increasing the likelihood of injuries such as meniscal tears, ACL or MCL tears/sprains, or patellofemoral pain syndrome.

4. Protects the knee ligaments

The quadriceps play an important role in protecting the knee ligaments, particularly the anterior cruciate ligament (ACL). Weak quads can lead to poor control of knee motion, increasing the strain on the ACL and potentially causing tears, especially during cutting, pivoting, or landing from a jump. In other words, strengthening the quadriceps can improve dynamic knee stability. Consequently, allowing you to better control the forces that act on the knee during athletic movements.

5. Improves functional movements

Strong quadriceps improve your ability to perform daily functional movements, such as stairs, squatting, bending, and standing up from a chair. Weak quads make these movements more challenging and can lead to compensation patterns that strain the knee or other body parts. Especially as we age, ensuring we build enough strength for our daily activities is the key to maintaining a good quality of life.

Quads strength influences our ability to go up and down the stairs, especially quickly

6. Prevents chronic conditions

Chronic weakness in the quadriceps can lead to altered gait patterns, which may increase stress on the knee joint over time. This abnormal stress can contribute to the development of degenerative conditions such as knee arthritis or chondrosis that wears away joint and cartilage surfaces in the knee joint. Overall, strengthening the quadriceps helps to alleviate some of that excess stress and reduce the progression of arthritis.

Looking for help?

As can be seen, quads strength is vital for knee health. Whether you’re an athlete or someone or just enjoying activity recreationally, quadriceps strength can make a significant difference in knee performance and injury prevention. If you want to get stronger or having problems with your knees, PhysioNow has many experienced Physical Therapists to help you out. Book with PhysioNow today for your first assessment and treatment!

Diabetes, Exercise, Health and Wellness

Exercise for Diabetes: 5 Ways it Improves your Health

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Managing diabetes effectively is a task hat requires careful attention to diet, medication, and lifestyle choices. Among these, exercise stands out as a powerful tool for improving health and controlling blood sugar levels. This blog explores the numerous advantages of exercise for individuals with diabetes and how it can improve your physical health and wellbeing.

1. Improved Blood Sugar Control

One of the primary benefits of exercise for diabetes patients is its direct impact on blood sugar levels. Physical activity helps lower blood glucose through several mechanisms:

  • Increased insulin sensitivity: Exercise enhances the body’s sensitivity to insulin, which allows cells to use glucose more effectively. This is crucial for individuals with type 2 diabetes, where insulin resistance is a key issue
  • Promotes direct glucose uptake: During exercise, muscles require energy and will take up glucose from the bloodstream, resulting in lower blood sugar levels
  • Post-Eexercise effect: The benefits of exercise can continue after the activity ends, with improved blood sugar control potentially lasting for hours or even days

2. Weight Management

Maintaining a healthy weight is vital for diabetes management. Thus, exercise plays a significant role in both weight loss and weight maintenance:

  • Caloric expenditure: Regular physical activity burns calories, which can lead to weight loss when combined with a healthy diet
  • Muscle building: Strength training increases muscle mass, which boosts resting metabolic rate. As a result, individuals burn more calories even at rest
  • Sustainable lifestyle changes: Incorporating exercise into daily life encourages healthier eating habits and lifestyle choices, reinforcing the overall goal of weight management

3. Cardiovascular Health

Individuals with diabetes are at an increased risk for cardiovascular diseases. Fortunately, regular exercise can positively contribute to heart health in several ways:

  • Lower blood pressure: Firstly, it can help reduce blood pressure, which is often a concern for people with diabetes
  • Improved fat/cholesterol levels: Additionally, exercise can raise HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease
  • Enhanced circulation: Physical activity promotes better blood flow and circulation, which is beneficial for overall cardiovascular health

4. Reduced Risk of Complications

Engaging in regular exercise can help reduce the risk of complications associated with diabetes:

  • Neuropathy prevention: Improved circulation and blood flow can help prevent or delay diabetic neuropathy, which usually damages the nerves in the lower leg. Typically, this results in a decrease or absence of sensation in the feet and calves
  • Foot health: Regular physical activity can improve foot health by enhancing blood flow, helping to prevent ulcers and infections.
  • Improved kidney function: Exercise has been shown to have a protective effect on kidney function, reducing the risk of diabetic nephropathy (damage to/of the kidneys)

5. Increased Energy Levels

Many individuals with diabetes report feelings of fatigue or low energy. Importantly, exercise can help combat this:

  • Boosted stamina: Regular physical activity increases overall stamina and energy levels, making
    daily activities easier and more enjoyable
  • Improved motivation: As fitness levels increase, individuals often feel more motivated to engage in other activities and healthy behaviors, creating a positive feedback loop

How do I get started?

As we have discussed, the advantages of exercise for individuals with diabetes are extensive. By incorporating a balanced routine of aerobic, strength, and flexibility exercises, you can significantly improve your quality of life and overall health.

Understandably, it can be scary and challenging to start exercising for the first time. As always, it is essential for individuals to consult healthcare professionals before starting any new exercise regimen to ensure it is safe and suitable for their specific conditions. If you want advice or help in starting some exercise, a Registered Physiotherapist is an expert in movement of the human body. Accordingly, they can help you create an individualized exercise plan. Book with PhysioNow today for your first assessment and treatment, or a free 15 minute consult!

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Exercise, General Category, Health and Wellness

Keep Your Spine Healthy with 4 Simple Stretches

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Oftentimes, people can be scared to move their backs certain ways, or that some movements are bad, and they will injure themselves if they do them. Truthfully, the more we avoid these movements, the harder they become to do which can actually lead to a greater chance of injury. Keeping the spine mobile and strong with exercises every day is the best way at minimizing the risk of injury. Ultimately, it helps our bodies build resiliency. There are many gentle movements and stretches to choose from that are great for keeping a healthy spine!

Getting Started

Firstly, these exercises may not be appropriate for you if you have any pre-existing conditions or have already sustained an injury or have pain. If you’re not sure, it is best to consult with a health care professional like a physiotherapist to determine the best course of action.

Our spines are designed to bend forwards (flexion), backwards (extension), sideways (side flexion), rotate from side to side, and a combination of the above. The following exercises will lead your spine through all these different movements.

1. Lumbar rotations

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Lying on your back with your knees bent so the feet are flat on the floor. Then, gently let the knees fall from one side to the other, feeling a stretch in the back.

2. Cobra

 

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For extension, the cobra is a great stretch. Most of us do not do this movement much in our daily lives, we are always bending forwards. To prevent any imbalances from occurring, we should try to perform all the movements equally. Starting on your stomach, place your elbows on the ground and gently press the body up while keeping the hips on the floor. If this is not enough of a stretch, you can push up onto your hands.

3. Child’s Pose/Prayer Stretch

Image from hep2go.com

This stretch incorporates a bit of spinal flexion and side flexion into one movement. Starting on your knees, slowly slide the hands and chest forwards. Then, you can walk them side to side, experiencing a nice stretch down each side.

4. Sun Salutations

Borrowing a move from yoga, this is a great dynamic stretch. It takes you through a full range of motion through the back as you flow from one position to the next. It is important to note that this can be a bit more of an advanced stretch, but the good news is you can easily modify it to suit your level. Classically, it consists of 10 different positions. Here is a step-by-step guide to complete your first sun salutation!

Need more help?

Look no further than PhysioNow! We are happy to offer physiotherapy and massage services across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first appointment!

 

 

 

 

Exercise, Health and Wellness

Getting Active: 5 Activities for Beginners!

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Have you decided that you want to become more active, but don’t know where to start? As physiotherapists we are huge advocates of health and are excited for you to make this change! Starting the journey to become more active and increase your fitness is fantastic! Finding an activity and appropriate difficulty at the beginning are essential to making this a lasting habit. Unfortunately, for some people, “traditional” workouts like jogging or lifting weights don’t work for them. Instead, here are some alternative ideas to try for your workout!

1. Incline walking or hiking

Hiking is a great way to get your heart pumping and some extra steps into your day.

Firstly, whether it’s a treadmill or outdoors, this activity can be easily modified to your desired level. If you’re a beginner, you can start with a slight incline or a hike with minimal elevation changes. Unlike running, these are both low impact activities which people of any fitness level can get started with right away. Then, as you improve, the difficulty can be changed through faster speeds, longer durations, and increased incline/elevation.

2. Circuit training

Secondly, with just a few pieces of equipment, or with bodyweight workouts, circuit training gets your heart pumping and your muscles working. Additionally, there are many ways to structure a circuit and you can pick one that matches your current fitness level. To start, pick 5-10 different exercises such as squats, lunges, pushups, jumping jacks, crunches or more. Next, pick a time like 30 seconds or 1 minute that you will spend at each station/exercise, and rotate through all the exercises. Finally, you can add rest times between each station/exercise.

3. Swimming

Water sports are great cardiovascular exercise and are easy on the joints!

Thirdly, swimming is a great option for people who have a history of joint pain or difficulty with high impact exercises. Fortunately, the water has many benefits, including de-loading the joints while also adding resistance to movements in the water, allowing the muscles to get stronger. To get started, check in with your local community center or pool to see what they offer such as free swim, lane swim, or specific aquafit/exercise classes.

4. Fitness Classes

Alternatively, joining a class is a great way to get started as there will be an instructor guiding you. Usually, fitness classes encompass a wide variety of different styles including dance/Zumba, beginner fitness, core training, strength training, kickboxing and more. Try them all out and see which one is your favourite!

5. Try a sport or activity!

Finally, getting involved in a sport is a great way to increase your activity levels. Also, you may meet some new friends! There are tons of different athletic activities to choose from. For example, it may be pickleball, badminton, rock climbing volleyball, kayaking, whatever you think you may enjoy. You may end up falling in love with it and it will barely feel like you’re exercising if you’re having fun.

However, if you have any pre-existing condition or muscular/joint pain, you should consult a health care professional before starting physical activity. If you need help getting started or want to address a pain before becoming more active, PhysioNow is here to help you! Our Registered Physiotherapists are prepared to assist you. Book with PhysioNow today for your first assessment and treatment session.