Tag Archives: foot pain

Most of us don’t think twice about our feet until they start to hurt. Yet our feet work harder than almost any other part of the body. Everyday, they carry our weight from the moment we get out of bed to the second we crawl back in at night. They let us walk, run, balance, jump, and absorb high forces with every step. Ultimately, it’s no wonder foot injuries are among the most common problems we see at PhysioNow.

If you’re dealing with sore heels, painful arches, a sprained ankle, or more, you’re definitely not alone. Let’s take a closer look at why foot injuries happen, which ones are most common, and how physiotherapy can help you heal and get back to the activities you love.

What causes foot injuries?

Ankle and foot injuries are especially common during basketball. Players frequently change directions quickly, and jump and land in awkward positions.

Feet are incredibly complex structures with lots of little pieces, just like our hands. Each foot has 26 bones, and over 100 muscles, ligaments, and tendons working together. When one part is out of balance, overworked, or injured, it doesn’t just affect your foot, it can throw off your entire body.

Some of the underlying reasons behind foot pain or injuries include:

Poorly fitting or unsupportive footwear
A sudden increase in activity (like starting a new sport or over training)
Placing your foot down wrong or landing improperly
Abnormal foot posture such as flat feet or very high arches
Spending long hours on your feet (common in many careers)
Previous ankle sprains or untreated foot pain

Which injuries do we see most often in the clinic?

While not necessarily an “injury”, Physiotherapists are very capable at treating bunions to help relieve pain, strengthen weakened muscles, and help restore normal walking and daily life capabilities

Plantar fasciitis: That sharp heel or arch pain, especially first thing in the morning
Ankle sprains: A twist or roll of the ankle sprains a ligament, leading to swelling, pain, and sometimes instability.
Achilles Tendonitis: Pain in the back of the heel or lower calf caused by inflammation and overuse. Can lead to thickening of the achilles tendon.
Bunions & Misalignment Issues: Structural changes in the feet that can be painful and make walking difficult
Fractures: A break in the bone, usually from a trauma
Morton’s Neuroma: Characterized by tingling or burning between the toes or in the ball of the foot, due to pressure on the nerve from a growth

How does physiotherapy help with foot injuries?

The good news? Most foot injuries respond really well to physiotherapy and don’t require surgery. Here’s how we typically help:

1. A comprehensive assessment

We don’t just look at your foot, we assess your whole body. That includes posture, gait (the way you walk or run), and movement patterns to figure out the source of the pain and how to correct it. For example, your foot pain may actually be from weakness at the hips or knees and must be treated accordingly.

2. Pain management strategies

Hands-on therapy, gentle mobilizations, taping, and sometimes ice, heat, ultrasound, or electrotherapy can help settle irritation and get you moving more comfortably.

3. Personalized exercise programs

We’ll design a plan for both in clinic and at home exercises. That might include stretching tight calves, strengthening small stabilizing muscles in your foot, or building up your arches for better support. Each person’s plan will be different depending on their goals, activity levels, hobbies, and area of pain

4. Footwear and orthotics guidance

The right shoes and custom orthotics can make a big difference. We’ll recommend what works best for your body and activity level.

5. Balance and proprioception training

Especially after ankle sprains, retraining your balance helps protect against future injuries and keeps you steady on your feet. Even minor ankle sprains negatively affect your body’s balance so it’s important to give them the proper care to stop things from worsening.

6. Lifestyle and training adjustments

From modifying how you train, to building in active recovery, to simple posture fixes, we’ll help you make small changes that support long-term foot health. This may involve taking a temporary break from your activities, and then slowly building back up to give your body time to adapt and get stronger. If your workplace requires you to be on your feet, we can talk about strategies like fatigue mats, adjusting work postures, or specialized shoes and orthotics to give you relief.

Looking to get rid of your foot pain?

Look for PhysioNow! Don’t let your foot pain get in the way of your life or sports anymore, you can live pain free again! Whether you’re looking for help with a new, chronic, overuse, or sports injury, PhysioNow’s expert clinicians can help you. With 10 locations across the west GTA including Burlington, Oakville, Mississauga, Etobicoke, we are never too far away. Book with PhysioNow today for your first assessment and treatment for foot health and pain.

Custom orthotics, Foot Pain, Foot Pain Treatment Mississauga, orthotics, Physiotherapy

How Custom Orthotics Work with Physiotherapy for Better Foot Function

September 4,2025 Sharon Tierney Leave a comment

When it comes to foot health, many people don’t know how much their feet impact the rest of their body. Sore knees, tight hips, even lower back issues can sometimes trace back to how your feet move and support you. That is why in physiotherapy, we focus on the interconnections of the body to find the source of your issue. As a result, if you’re dealing with foot pain, or pains related to your foot posture, you should try custom orthotics! Let’s break down how physiotherapists use custom orthotics as part of their treatment plans.

What are custom orthotics?

Think of orthotics as personalized inserts that fit inside your shoes. Unlike store-bought insoles, custom orthotics are designed specifically for your feet, taking into account your arches, the way you walk, the areas you put more pressure on, and more. They can be customized in thickness, length, and cut to fit into different shoes, including smaller types like women’s dress shoes. Ultimately, their main job is to improve alignment, reduce strain on the foot, and make movement more comfortable.

At PhysioNow, we have expert physiotherapists who are trained in foot assessments. They can perform custom orthotics fittings for you at your appointment and order them straight to the clinic! We can also assist with managing insurance and many of our patients have great orthotics coverage and take advantage of our direct billing for physiotherapy. Our patients love this option as it saves them time and effort. Their physiotherapist already knows them and how their body works, and can easily make the right recommendations for their custom orthotics.

Why does physiotherapy help foot pain?

Unfortunately, orthotics alone don’t solve everything. While they help you maintain the alignment in your foot or add extra cushioning, the strength and mobility in your feet must also be evaluated. That’s where physiotherapy makes the difference. A physiotherapist looks at how your entire body moves, from your feet all the way up to your spine. They’ll assess whether your foot pain is coming from muscle imbalances, stiff joints, previous injuries, inappropriate foot or walking posture and more. By combining custom orthotics with targeted physiotherapy, you’re ensuring that you treat not just your feet, but the whole body. This might include exercises to strengthen your arches or leg musculature, stretches to relieve tight muscles like calves, balance training to improve stability, manual therapy to assist pain and mobility and more!

Who should get custom orthotics?

If you’ve been dealing with ongoing foot pain, chances are you will benefit. Some examples of conditions or symptoms that orthotics and physiotherapy can help with are:

Flat feet or high arches
Plantar fasciitis
Sports injuries like shin splints, sprained ankles etc
Long standing or walking hurts or fatigues your feet
Looking for more comfort or support while on your feet

Orthotics and physiotherapy work very well together. When used in tandem they ensure that your foundation for movement (your feet!) are strong enough to support you and everything that you do.

Looking for a solution foot pain?

Then look for PhysioNow! We can create custom orthotics for you in combination with elite physiotherapy treatment. Get back to doing what you love today! We offer free parking at all our clinics, extended evening hours and weekend hours, one on one treatment and private treatment rooms! We have 10 locations across the GTA for foot pain treatment including in Burlington, Oakville, Mississauga, and Etobicoke so you don’t have to go far to find us. Discover why our patients have loved PhysioNow for 20+ years and book your first assessment and treatment today!

Foot Pain, Foot Pain Treatment Mississauga, Physiotherapy

Bunions: Taking Care of your Feet

May 15,2025 Sharon Tierney Leave a comment

Have you ever noticed a bump on the side of your big toe that gets bigger over time? This is a common foot condition known as hallux valgus, or more commonly, a bunion. While bunions may seem like a cosmetic issue, they can cause discomfort and pain, especially when walking or wearing shoes. If you’re dealing with this condition, don’t worry – Physiotherapy can help!

What is a bunion?

Hallux valgus is a deformity where the big toe (also called the hallux) points toward the second toe, causing the base of the toe to stick out. This creates a noticeable bump on the side of the foot, often referred to as a bunion.

Over time, the bump can become larger and more painful, making it difficult to wear shoes comfortably or walk without discomfort. Unfortunately, Hallux valgus is a progressive condition, meaning it can worsen if not managed properly.

What causes a bunion to form?

Excessive wear of shoes like flats, heels, or other pointy toed footwear increase the chance of a bunion forming

Hallux valgus is primarily caused by a combination of factors, such as:

Genetics: If bunions run in your family, you’re more likely to develop them. Inherited foot structure, like flat feet or a certain shape of the bones, can make bunions more common
Footwear: Wearing shoes that are too tight, narrow, or have high heels can contribute to the development of bunions. These shoes put extra pressure on the toes, causing them to shift out of alignment over time
Joint instability: Conditions like arthritis or ligament weakness can cause the bones in the feet to shift, leading to the formation of bunions
Injury or trauma: A previous injury to the foot can sometimes lead to hallux valgus, especially if it disrupts the alignment of the big toe. This is especially common with athletes whose sports may lead to a injury like turf toe.

What are the signs and symptoms to watch for?

The most obvious sign of hallux valgus is the bump on the side of the big toe. But there are other signs to look out for:

Pain: The bump can become painful, especially when pressure is applied, such as from shoes or while walking long distances
Swelling and redness: The area around the bunion may become swollen, red, or inflamed
Restricted movement: The big toe may become stiff or difficult to move due to the misalignment
Changes in foot shape: Over time, the foot may change shape, and the big toe may push toward the second toe, causing further discomfort

How can Physiotherapy help me?

If you’re dealing with bunions, physiotherapy can be an effective way to manage symptoms and prevent the condition from getting worse. Although physiotherapy can’t completely reverse hallux valgus, it can help with pain relief, improved foot function, and lead to a better quality of life.

Here’s how a physiotherapist can help:

1. Pain relief techniques

Your physiotherapist will use various techniques to reduce pain and swelling around the bunion, such as:

Massage: Gentle massage can help relax the muscles in your foot, reduce tension, and ease discomfort
Ice and heat therapy: Applying ice to the bunion can reduce swelling, while heat therapy can help loosen tight muscles and improve blood flow
Ultrasound therapy: In some cases, your physiotherapist may use ultrasound therapy to reduce inflammation and promote healing in the affected area

2. Stretching and strengthening exercises

Bunions can affect the muscles and joints in your feet, so your physiotherapist will provide exercises to help:

Stretching: Notably, stretching the toes and the soft tissues around the foot can help reduce stiffness and prevent the bunion from worsening. Stretching your calf muscles and Achilles tendon is also important for overall foot health
Strengthening: Also, strengthening the muscles of the foot and ankle helps to improve stability and support the toe joint. Stronger foot muscles can help redistribute pressure away from the bunion, reducing pain and slowing the progression of the condition

3. Foot alignment and joint mobilization

Your physiotherapist may use specific techniques, like joint mobilization, to gently improve the alignment of your big toe and reduce pressure on the bunion. Additionally, they will provide advice on how to align your foot properly while walking or standing

4. Footwear advice/orthotics

One of the biggest contributors to bunions is poor footwear. Thankfully, a physiotherapist can help you choose the right shoes that give your toes enough space and avoid unnecessary pressure. In some cases, they may recommend orthotics—custom insoles designed to support your feet and help with proper alignment

5. Taping

Taping provides extra support to the foot’s arch and can help stabilize the foot when walking or running. This extra support can be beneficial if the bunion is causing instability or affecting the way you walk

Looking for more help?

Hallux valgus, or bunions, is a common condition that can cause discomfort and impact your quality of life. However, with the help of Physiotherapy, you can manage pain, improve foot function, and slow down the progression of the condition. If you’re experiencing pain or discomfort from bunions, don’t hesitate to consult with a physiotherapist at PhysioNow! They’ll guide you through a personalized treatment plan that can get you back on your feet and moving comfortably.

If you have any questions or want to schedule an appointment, look for PhysioNow! We’re here to help you take the next step toward healthier, pain-free feet.

Images by Freepik

Foot Pain, orthotics, Physiotherapy

Metatarsalgia: I’m Having Burning Foot Pain!

April 24,2025 Sharon Tierney Leave a comment

What is metatarsalgia?

Metatarsalgia is a general term used to describe pain and inflammation in the ball of the foot. Particularly, this is pain around the metatarsal heads—the bones just before your toes. While it’s not necessarily a condition in itself, it signals an underlying problem in foot structure, biomechanics, or lifestyle.

The pain feels like or is often described as:

A sharp, burning, or aching sensation in the front part of your foot
The feeling of walking on a pebble
Numbness or tingling in the toes

What causes this foot pain?

Metatarsalgia can develop from a variety of factors, including:

1. Overuse and high-impact activities

Runners, jumpers, and dancers often put repetitive stress on the forefoot. Ultimately, the large forces going through the area can affect the tissues leading to inflammation and pain

2. Improper footwear

Wearing high heels or tight shoes can shift your body weight forward onto the metatarsals or cause extra compression through those bones. As a result, consistently wearing these types of footwear can overload that area of the foot. Also, a lack of cushioning or arch support can be a common culprit in foot pain

3. Foot shape

Furthermore, people with high arches or other foot shapes like hammer toe, bunions, or a second toe longer than the big toe are more prone to metatarsalgia due to uneven weight distribution

4. Excess body weight

More weight means more pressure on the feet, causing increased strain over time

5. Aging

As we age, the fat pad that cushions the ball of the foot naturally thins, reducing shock absorption and increasing vulnerability

What are the symptoms of metatarsalgia?

Metatarsalgia may have some or all of the following complaints:

Pain location is the ball of the foot
The pain improves with rest and worsens with standing, walking, or running
Swelling or bruising around the ball of the foot
Feels like having a pebble in your shoe
Numbness or tingling in your toes

If these symptoms persist, it’s a good idea to consult a health care professional like a podiatrist (a doctor that specializes in foot care or a physiotherapist to have the issue evaluated and treated.

What is the treatment for it?

A professional can help identify contributors to the pain and provide a treatment that addresses the root cause.

Physical therapy management and care from a podiatrist is usually the first step in conservative care. These can include treatments such as:

1. Education

Activity modifications: Stopping high-impact exercise, alternatives include exercises in a pool, swimming, running or cycling
Footwear advice: Using supportive shoes to prevent reinjury
Advice on pain management: Ice, elevation, and NSAIDs for pain/swelling

2. Orthoses/orthotics

Metatarsal Pads: Rubber/silicone pads placed just behind the metatarsal heads can reduce pressure on the area. Subsequently, they can reduce irritation in the area
Forefoot cushions/metatarsal bars: Similarly to the pads, they help redistribute pressure in the foot
Insoles:
- Accommodative: Redistribute pressure
- Functional: Control abnormal foot mechanics that are causing

3. Stretching

The areas of focus include the calves, Achilles, and other muscles around the ankles or toes. Key exercises include:

Wall calf stretch
Step-down Achilles stretch
Seated ankle flexion/extension

Ultimately, the aim is to improves flexibility and mobility in the area and surrounding areas while reducing pain.

4. Strengthening

Different exercises may be used to builds foot strength, improve arch support, and increase muscle endurance. A common exercise used to improve intrinsic foot muscle (small muscles in the feet) strength is:

Toe towel scrunches: 3 sets of 15 reps/foot.

5. Modalities and pain relief techniques

Ice, ultrasound, interferential therapy may be used to help manage pain and swelling. In some cases: taping is a very helpful strategy that provides pain relief.

Surgical Options

Unfortunately, conservative care does not achieve satisfactory results with everybody. Surgery is typically a last resort and considered only when conservative treatments fail. In this case, it might involve realigning bones or correcting deformities that are contributing to the midfoot pain.

Can metatarsalgia be prevented?

Prevention starts with foot awareness and smart lifestyle choices:

Wear well-fitting shoes with adequate support
Maintain a healthy weight to reduce foot pressure
Watch out for large increases in activity such as starting a new sport or increasing the amount you play.
Stretch and strengthen your foot muscles regularly
Replace athletic shoes often—don’t wait until they’re worn out

Looking for help with foot pain?

Look for PhysioNow! We are leading health care providers with service across the GTA from Burlington, Oakville, Mississauga to Etobicoke. Our experienced practitioners offer their expertise in many different areas including Physiotherapy, Massage Therapy, Manual Osteopathy, Athletic Therapy and more! Get help with your pain today! Contact us to book your first assessment and treatment with PhysioNow!

Custom orthotics, Foot Pain Treatment Mississauga, Health and Wellness, Heel Pain

8 Ways to Prevent Heel Pain After Long Walks or Standing

February 6,2025 Sharon Tierney Leave a comment

Plantar fasciitis is one of the most common causes of heel pain. This condition is characterized by inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot. This tissue helps the foot absorb and disperse pressure and high impact forces through the foot. Preventing this condition will help you maintain a healthy foot and ensure you can continue living an active lifestyle. Below, we’ll explore various strategies to prevent plantar fasciitis in more detail.

1. Proper Footwear

Wearing the right shoes is fundamental in preventing heel pain especially if you are participating in more physically active activities. Footwear should have:

Arch support: First, your shoes should provide adequate support for your arch of the foot. Particularly, this is important for individuals with flat feet or high arches
Cushioning: Often, you should look for shoes with good cushioning to help absorb shock and reduce stress on the plantar fascia
A good fit: For example, the width and length of the shoe should be appropriate for the shape of your foot. They should not be too tight or too loose so that your foot slides around inside, as both can lead to additional strain

Avoid flat shoes, flip-flops, or high heels, as these can exacerbate your foot problems and increase the risk of aggravation.

2. Foot Exercises

Incorporating specific exercises into your routine can enhance foot strength and flexibility, helping to prevent heel pain and plantar fasciitis:

Stretching: Regularly stretch your calves, Achilles tendon, and plantar fascia. For example, calf stretches can be done in a lunge position, standing with your hands against a wall and pushing your back heel down
Strengthening: Strengthening exercises, such as toe curls (picking up small objects with your toes), calf raises, or balancing on one foot can improve the stability and strength of your foot muscles

3. Gradual Increase in Activity

When engaging in physical activities, it’s best to increase intensity and duration gradually to avoid overtraining injuries. Sometimes, sudden increases in activity levels can place excessive strain on the plantar fascia. Follow these guidelines:

Follow the 10% rule: As a general rule of thumb, when increasing mileage in running or walking, aim to increase by no more than 10% per week. This will help you to manage a safe increase in training load
Cross-training: Engage in a variety of activities that to vary the impact on the feet. Particularly, activities like swimming or cycling still provide excellent cardiovascular benefits without the stress of running on the lower body

4. Maintaining a Healthy Weight

Excess body weight can put additional stress on your feet, particularly the plantar fascia as it now has to manage more load. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce the risk of developing heel pain.

5. Use of Orthotics

Orthotic devices can provide additional support and correction for foot mechanics. If you have structural issues such as flat feet or high arches, consider the following:

Custom orthotics: A podiatrist can create custom orthotics tailored to your foot’s specific needs. Here at PhysioNow, we are able to fit and order custom orthotics for our patients!
Over-the-counter inserts: There are many supportive insoles available that can provide different levels of arch support and cushioning

6. Vary your Training Surface

Always walking or running on hard surfaces, such as concrete, greatly increases the impact on your feet. To minimize this:

Choose softer surfaces: First, trail walking or running including grass and dirt trails are great alternatives. For both, opt for an indoor or outdoor track surface when exercising.
Use mats or padding: If standing for long periods, consider using cushioned mats (anti-fatigue mats) in areas where you frequently stand, such as kitchens or workshops.

7. Taking breaks

For individuals whose jobs require long periods of standing or walking, it’s vital to take regular breaks to rest the feet:

Scheduled breaks: Incorporate short breaks every hour to sit down or change positions and relieve pressure on your feet.
Foot elevation: During breaks, you can try elevating your feet to reduce swelling and discomfort.
Compression stockings: Some individuals find that compression socks/stocking help them remain comfortable all day, especially if they have to walk many steps

8. Warm-Up and Cool Down

Proper warm-up and cool-down routines are essential for any exercise regimen:

Warm-up: Begin with gentle movements to increase blood flow to the feet and lower legs. Dynamic stretches can help prepare your muscles for activity.
Cool down: After exercising, spend time stretching your feet, calves, and legs to maintain flexibility and reduce stiffness.

Ultimately, if these strategies do not work for you or you need help with your, look for PhysioNow! Physiotherapy offers effective treatment plans for the management of plantar fasciitis. Your Physiotherapist will develop a personalized plan to address the root cause of your foot pain. PhysioNow offers same day urgent assessment and treatment. With 10 locations from Burlington, Oakville, Mississagua and Etobicoke, book with PhysioNow today to start your new health journey!

Foot Pain Management Mississauga, Fracture Rehabilitation, General Category, Health and Wellness

Compression Stockings: A Beginner’s Guide

January 20,2025 Sharon Tierney Leave a comment

What are compression stockings?

Compression stockings, also known as compression socks, are specially designed clothing worn on your lower body. Sometimes, they help with certain medical conditions like issues with circulation, decreasing risk of blood clots or sometimes, they are worn to decrease pain and discomfort. They apply a gentle amount of compression, or pressure, to the feet, ankles, and sometimes legs. In turn, this helps deal with fluid retention and swelling in the lower body and/or to help improve blood flow in the area.

There are many different kinds of compression stockings that can be obtained over the counter or with a prescription. For example, they vary in length (knee, thigh, waist high), and the amount of pressure (measured in mmHg) they apply to the limbs.

Who should wear them?

You do not need a diagnosis or a prescription to wear compression stockings. Generally, they are safe for most people to use. Because of this, there are lots of different reasons people might wear compression stockings. For example, you might wear them if you are:

Working on your feet all day
A frequent flier
Sitting or are inactive a majority of the day
Pregnant and have issues with swelling
Recovering from a surgery or a fracture in the lower body
Dizzy often when switching positions (sitting to standing etc)
At risk for circulation issues (diabetic, varicose veins, blood clots)

How do compression stockings work? Do they hurt?

Compression stockings are very comfortable to wear. The pressure should full snug but not uncomfortable. They do not cut off circulation but instead, the goal is to help “pump” the blood and return it back to the heart. If the blood has trouble getting out of the lower body, it can end up pooling in the legs causing swelling and discomfort. Additionally, a lot of compression stockings will be tightest at the ankle and then looser as they go up the leg to further intensify the “pumping” effect.

How do I pick a pair of compression stockings?

If you are getting a pair for medical reasons, your doctor will likely write you a prescription indicating the type of compression stocking you should get and the amount of pressure it should exert. They will also measure your leg to see which size is appropriate for you. If you are just getting a pair over the counter, you should get the lowest amount of pressure first to see if it suits your needs. If not, then you can try a higher pressure.

How do I take care of them?

Just like any piece of clothing, compression stockings need to be regularly washed after use. Follow the washing instructions on the label to ensure they stay in good quality and maintain their compressive effects. Most compression stockings last between 3-6 months. Over time and with repeated wear, they will start to lose their elasticity. Once they stretch out, it is recommended that you invest in a new pair so to continue to benefit from its effects.

If you are looking for help or to be measured for compression stockings, PhysioNow has many experienced rehabilitation professionals to help you out. We have Physical Therapy, Athletic Therapy, Massage Therapy, Manual Osteopathy, and more to offer. Book with PhysioNow today for your first assessment and treatment.

Foot Pain Management Mississauga, Foot Pain Treatment Mississauga, General Category, Shockwave Therapy

What You Should Know About Your Achilles Tendinitis

March 6,2024 Sharon Tierney Leave a comment

What is the Achilles tendon?

The Achilles tendon is one of the strongest tendons in the human body. Anatomically, it connects our calf muscles to the back of the heel bone. Its main action is to point the toes and ankle downwards when our foot is off the ground or raise the heel off the ground when our foot is on the ground.

Functionally, it is used whenever we are engaged in walking, running, or hopping-like activities and helps us with force production and shock absorption. The tendon is extremely strong and can withstand high amounts of stress Unfortunately, this can also predispose it to injury and cause ankle pain.

Stages of Achilles tendon injuries

Diagram showing the different stages of Achilles tendon problems

1) Achilles tendinitis: Inflammation has developed or is developing in the tendon.

2) Achilles tendinosis: There is now degeneration along with or as a byproduct of the inflammation. This is usually an issue that takes a long time to occur. For example, if an Achilles tendinitis is left untreated for months, it can eventually transition into the tendinosis.

3) Achilles tendon tear or rupture: As the tendon fibers are weakened from the tendinosis, it increases the chance that they can tear entirely.

What is Achilles tendinitis?

Achilles tendinitis means inflammation has developed in the tendon. Potentially, due to overuse of the tendon or a trauma like a fall or sport injury. Inflammation is the human body’s natural and healthy reaction to any kind of injury or disease. However, when it lasts for too long it can start to have negative effects. The inflammation can be rated as minimally painful to severely painful. At this last stage is where a patient’s walking ability can be compromised.

Causes of Achilles tendinitis:

1) Trauma: Direct trauma on ankle during car accident, fall etc

2) Running, dancing, jumping: Constant high impact movements increase the risk of injuring the Achilles tendon

3) Flat feet: Having flat feet may change the weight distribution in the foot and put extra pressure on the tendon

4) Playing Sports: Playing less frequent sports does not allow their body to take pressure regularly and increases the chances of injury

5) Heavy standing job: Constant being on feet increase the chances of injury

6) Bony spur in heel / Plantar Fasciitis/ Ankle fracture:
Extra fluid from swelling or bony protrusions in the ankle can rub against the tendon causing an injury.

7) Calf, knee, or hip muscles weakness:
Muscle strength imbalances can cause compensations in the tendon and increase the stress it is exposed to.

Sign and symptoms of Achilles tendinitis:

1) Pain and inflammation in back of heel bone
2) Stiffness and tenderness in ankle
3) More pain after any strenuous activity
4) Leg weakness
5) Worse in the morning, might improve as day goes by

Diagnosis

Book your assessment with a registered physiotherapist. They will assess your posture, leg alignment, range of motion of joints, muscular strength and determine the source of your pain.

Additionally, diagnosis may be achieved through imaging like Diagnostic Ultrasounds and MRIs.

How do I treat it?

In the beginning, non-invasive therapy will help to treat the condition.

1) RICE protocol

Rest: Stop doing activities that stress your tendon. Switch to low-impact activities, such as swimming, that put less stress on the Achilles tendon.

Icing: Put ice on your tendon for up to 20 minutes, as needed throughout the day.

Compression: Compress, or put pressure on, the tendon using an athletic wrap or medical tape.

Elevation: To reduce swelling, lie down and raise your foot on pillows so it’s above the level of your heart.

2) Shockwave therapy:

Shockwave therapy can be an effective treatment for this condition.

Shockwave therapy may help improve the condition, especially for stubborn conditions that have lasted over 6 weeks.

3) Physiotherapy:

Muscle release, stretching and strengthening exercises will help improve the tendinitis.

4) Orthotics:

Proper footwear and the use of custom orthotics will help support the foot and ankle, putting less stress on the tendon.

Achilles pain? Look for PhysioNow!

If you are looking for treatment for your Achilles pain, or any other type of foot, ankle, or sport injury, look no further. PhysioNow has many expert Registered Physiotherapists prepared to help you with diagnosis, treatment, orthotics, bracing, shockwave therapy and more. With locations across Burlington, Oakville, Mississauga , and Etobicoke we have you covered. Book PhysioNow today for your first assessment and treatment.

General Category

Plantar Fasciitis: Physio 101

December 7,2023 Sharon Tierney Leave a comment

What is plantar fasciitis?

As the name suggests, plantar fasciitis is inflammation of the plantar fascia — a tough, fibrous band of tissue that runs along the sole of the foot. Plantar fasciitis is one of the most common causes of heel pain. It commonly causes stabbing pain, especially with your first few steps in the morning or after being off your feet for a while. As you get up and move, the pain normally decreases. Eventually, it might return after long periods of standing or when you stand up after sitting. It is more common in runners and in people who are overweight.

What are the symptoms?

Stabbing pain in the bottom of your foot near the heel
The pain is usually the worst with the first few steps after a long sleep, long periods of standing or getting up from sitting

What are the causes?

Inflammation and pain in the fascia can be caused by:

An increase in activity level (like starting a walking or running program)
Structure or shape of the foot
Surfaces on which you stand, walk or run
Type of footwear
The weight you carry

What are the risk factors?

Even though plantar fasciitis can develop without an obvious cause, some factors can increase your risk of developing this condition. These include:

Age – Plantar fasciitis is most common in people between the ages of 40 and 60
Certain types of exercise – Activities that place a lot of stress on your heel and attached tissues. For example, long-distance running, ballet dancing and aerobic dance can contribute to the onset of this condition
Foot mechanics – Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you are in standing. Subsequently, this can put added stress on the plantar fascia
Obesity – Excess weight can put extra stress on your plantar fascia
Occupations that keep you on your feet – Commonly, factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces are at increased risk.

Plantar Fascitis and Physiotherapy:

1. Stretching and Physical Therapy

Stretching is one of the best treatments for plantar fasciitis. A physical therapist can show you stretching exercises that you can repeat at home several times a day. Along with stretching, the exercises can also strengthen your lower leg muscles, helping to stabilize your ankle.

2. Icing and Medication

Icing the sore spot on your foot several times a day may help with pain and inflammation. Additionally, your doctor may also recommend nonsteroidal anti-inflammatory medication.

3. Rest, Activity Modification and Orthotics

It helps to keep the weight and stress off your foot, at least partially, while your plantar fascia is healing. Your doctor may recommend a combination of treatments.

4. Shock Wave Therapy

Shockwave therapy applied to a patient's heel

Image by pvproductions on Freepik

This therapy is based on delivering low-energy or high-energy shock waves to a specific area. Then, the shock waves create microscopic trauma, which triggers a healing response from the body. This process is thought to help promote healing in the plantar fascia.

Our team of expert physiotherapists at PhysioNow are prepared to help you with your foot pain. They will help diagnose and guide you through a treatment to reduce pain and improve your quality of life. Book your first appointment with PhysioNow today!

Custom orthotics, Foot Pain Treatment Mississauga, Health and Wellness

Orthotics, 4 Reasons To Get Them!

July 31,2023 Sharon Tierney Leave a comment

Orthotics

Orthotics are specially designed equipment that provide support to the feet and ankles to improve your lower body’s alignment. Since the body is all interconnected, misalignment at the feet can lead to compensation at the knees, hips, and lower back and contribute to pain and dysfunction in those areas. Thus, orthotics are a great tool to help correct this and alleviate pain and discomfort in the body. In this blog, we will go over how they work and how they can improve your quality of life.

1. Relieving Pain with Orthotics

Pain points in the feet

The biggest reason that people seek physiotherapy is to address either pain or discomfort somewhere in their body. Orthotics are invaluable help here as they offer targeted support to areas to relieve strain and pressure on joints, muscles, or ligaments. thus, they can redistribute weight more evenly across the foot and are most commonly used in conditions like plantar fasciitis or heel pain. Some individuals also choose to wear them for comfort.

2. Correcting biomechanical imbalances

Healthy foot vs flat foot

Flat foot and custom insole

Biomechanics is the study of how the body moves. Orthotics can play a big role in correcting these biomechanical imbalances such as overpronation as shown above, (flat feet, fallen arch or feet rolling in) or oversupination (high arches or the foot rolling outwards), which may cause a chain of effects through the rest of the body. Your physiotherapist may suggest orthotics to promote proper alignment, support the arch of the foot, and optimize foot positioning to reduce the risk of injuries and pain due to poor biomechanics.

3. Improve performance

For athletes and active individuals, orthotics can help improve your game. Additionally, the right pair can create small biomechanical advantages to create significant performance improvements by providing stability, decreasing energy expenditure, and preventing injuries. Moreover, they can be tailored to each athlete to suit their individual needs and maximize your potential.

4. Reduce postural strain with orthotics

Custom measuring

Poor posture can lead to significant problems from knee to back to neck pain. Additionally, postural correction exercises, orthotics can be a huge help with achieving optimal postures that minimize the amount of strain on the muscles and joints in an upright position. Thus, by ensuring the body has a proper base of support, orthotics help correct the optimal alignment of our body. In doing this you are minimizing the energy expenditure needed to maintain the position.

Orthotics offer a wide variety of benefits from reducing pain to correcting posture and imbalances. They are a great complement to physiotherapy treatment and are very popular due to their customizability. As shown below, orthotics are custom made for each individual using a foam imprint. This ensures that they will address your specific needs and fit perfectly.

Foam imprints for custom fit

If you are interested in getting a pair or are wondering whether if they may be the solution to your pain, contact PhysioNow today. We have many experienced physiotherapists that can conduct a postural and gait assessment on you to determine whether orthotics are right for you and which modifications to get. Book with PhysioNow today for your first assessment and treatment!

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Patellofemoral pain syndrome

November 16,2018 Sharon Tierney Leave a comment

Patellofemoral pain syndrome happens when your knee cap does not track properly. The knee joint consist of two joints. The tibiofemoral joint which is between the two long bones in your leg and the second one is the patellofemoral joint. This is between the femoral condyle (end of thigh bone) and the knee cap. The cartilage on the back of the knee cap glides on the cartilage on the front of the condyles of the femur. The knee cap usually sits in a snug groove at the end of the thigh bone.

Knee movements are controlled by a number of muscles connected to the knee cap. Your thigh muscle helps to stabilize the knee cap and enables it to move smoothly in the groove. When this is pulled out of the groove, you can develop Patellofemoral pain syndrome.

Causes of Patellofemoral pain syndrome or Anterior knee pain

Patellofemoral pain syndrome, is one of the most common causes of pain in the knee. Pain is usually felt under the knee cap. This is where it glides on the femur/thigh bone. If you have patellofemoral pain syndrome, it hurts when you bend and straighten your knee . There are a number of factors which can cause the pain.

Common Causes of Patellofemoral pain syndrome

Weakness in the hip and thigh muscles-Weakness in the thigh muscles can cause increased load which may lead to pain. Pain in your knees will further limit the activity of your muscles and over time can cause further weakness. Weakness of the inner thigh muscle will affect the movement of the knee cap as you do your normal activities. Weakness in your hip muscles also can affect activities like climbing stairs and walking.
Excessive loading or rapid increase in the load for muscles around the knee-Depending on your usual activities, your knee will have a level of activity that is tolerated by your joint. Rapid increases in loading of activity may lead to a highly irritable or sensitive joint. This can cause Patellofemoral pain syndrome.
Posture or position of hip, knee and feet-Flat feet or excessive turning in of feet can change movement mechanics further up the leg and cause excessive strain in your knee cap.
Tight muscles around the knee-Tightness in the muscles can reduce the movement of your knee and affect how your joint works . This will lead to excessive loading during activities. The common muscles that become tight are your hamstrings, Quadriceps, Iliotibial band and calf.
Previous injury or dislocation of knee cap
Desk top work, where a lot of sitting can cause pressure on the kneecap.
Irritation of fat pad around the knee
Tendinitis of quadriceps tendon
Bursitis around the knee
Osteoarthritis

When poor biomechanics are repeated with each step of your walking and running it may lead to a highly sensitive joint and Patellofemoral pain syndrome.

Symptoms

The onset of knee cap pain is normally gradual rather than traumatic.
Pain at the front, back and sides of the knee with or without swelling.
Bending and straightening of knee can cause pain.
Pain after prolonged sitting or when you keep the knee bent for longer periods of time.
Clicking or grinding when you bend or straighten your knee.
Pain when you go up and down the stairs, up hill /down hill, squatting, running or jumping.
Poor knee control or stiffness

Physiotherapy Treatment

Physiotherapy is the most effective treatment for short- and long-term management of Patellofemoral pain syndrome. Your Physiotherapist will fully assess you on your first visit to identify your functional limitation. They will also help to set goals and identify contributing factors for the pain. They will provide a customized rehabilitation program.
In the initial phase of rehabilitation, treatment is directed towards reducing the pain, swelling and muscle inhibition. To do this PhysioNow will use electrotherapy modalities, acupuncture, rest, taping, gentle motion or joint mobilization and muscle setting exercises.
Once the pain and swelling reduces, treatment is focused towards modifying the factors that have been identified as a cause for the problem.
Rehabilitation typically emphasizes increasing strength and pain free movements. It also will address postural correction, improving the stability of the pelvis, balance and functional abilities.
Stretching exercises to address the tight muscles and strengthening the weak muscles will improve your load tolerance.
Successful rehabilitation requires adherence to your exercise program .
You will also need to reduce the aggravating movements and slowly build the endurance and strength for those activities over time.
Prior to discharge you will be given a safe progression of exercises and functional activities.
For long term management, your foot and knee control will be assessed by your Physiotherapist.
As a result, you may require custom foot orthotics to correct your foot position.
This will help to improve foot and knee control.
Others might need a hip stabilization program and your Physiotherapist will be happy to discuss with you the long term rehabilitation plans if this is needed.

How long it will take to get better?

We expect to see improvements with Physiotherapy over a 3 to 6-month period. Further improvements continue beyond this period. Adherence to your specific exercise program is important in maintaining the improvement. Most people will get back to their normal function with rehabilitation in the short term. Many patients can continue in their chosen activity during rehabilitation. Some modification of activity may be all that is needed.

If you play sports, you will need to do sports specific exercises to ensure a safe return to sports. It is good to wear proper supporting footwear to help keep your feet in a good position. This will improve alignment of your knees.

How to book an appointment with a Physiotherapist at PhysioNow?

We have four Physiotherapy clinics of which three are located in Mississauga and one is in Etobicoke. You can call 289-724-0448 to book into any of these clinics for an appointment with a Physiotherapist.

Most of the time we can arrange your initial visit on the same day in a location which is nearest to you. Your initial appointment will be a one to one 40-60 minute session with a Physiotherapist which includes treatment as well on the first day.

Your follow up appointments will typically take 40 minutes. Normally, we would recommend 2 to 3 sessions per week depending on the factors identified on initial assessment, treatment plan and your goals. If you have limited funding available, we will be happy to work with you to develop a home exercise program.

Please call today to get started on your treatment for Patellofemoral Pain Syndrome at PhysioNow!