Tag Archives: physiotherapy

acupuncture, Neurological, Physiotherapy

Bell’s Palsy: Causes, Symptoms, and How Physiotherapy Helps

What Is Bell’s Palsy?

Bell’s palsy is the most common form of facial paralysis worldwide. While the sudden onset of facial weakness can be alarming, the condition is usually temporary and, with appropriate care, highly treatable. Bell’s palsy is an acute, often temporary paralysis of the facial nerve, also known as the 7th cranial nerve. This nerve controls the muscles responsible for facial expression, including smiling, blinking, and closing the eyes.

When the facial nerve becomes inflamed or compressed, it can result in:

  • Pain or discomfort on one side of the face
  • Sudden facial weakness or paralysis
  • Difficulty performing everyday facial movements

Bell’s palsy can affect people of all ages, although it is uncommon in children under 15 and adults over 60. While Bell’s palsy is not considered permanent, a small number of people may experience lingering symptoms. For most individuals, recovery begins within 2 weeks to 6 months.

What causes Bell’s Palsy?

The exact cause of Bell’s palsy is not fully understood. However, strong evidence suggests it is related to viral reactivation, leading to inflammation within the narrow bony canal through which the facial nerve travels.

Possible viral triggers

  • Herpes simplex virus (HSV-1)
  • Varicella-zoster virus (shingles)
  • Epstein–Barr virus
  • Influenza viruses

This viral reactivation causes swelling that disrupts the nerve’s ability to function normally.

Possible other risk factors

You may be at higher risk of developing Bell’s palsy if you have:

  • Diabetes
  • Pregnancy (particularly in the third trimester or postpartum period)
  • A recent viral illness
  • Autoimmune conditions
  • High stress levels
  • Hypertension
  • A family history of Bell’s palsy
  • Guillain-Barré syndrome

What are the signs and symptoms?

Symptoms typically appear suddenly, often overnight, and on one side of the face.

Facial muscle symptoms

  • Drooping on one side of the face
  • Inability to fully close the eye
  • Difficulty smiling or raising the eyebrow
  • Drooling
  • Impaired blinking

Sensory symptoms

  • A feeling of numbness or altered facial sensation
  • Pain behind the ear or along the jaw

Other symptoms

  • Increased sensitivity to sound
  • Reduced tear or saliva production
  • Excessive tearing or dry eye
  • Altered taste on the front portion of the tongue

How is Bell’s Palsy diagnosed?

Bell’s palsy is usually diagnosed through a clinical examination and medical history. Since some of the other causes of facial paralysis are quite serious, it is important that you see a doctor immediately. Your healthcare provider will first rule out other causes of facial paralysis, such as:

  • Stroke
  • Lyme disease
  • Ramsay Hunt syndrome
  • Tumours

Additional testing may be required if symptoms are atypical or slow to improve, including:

  • MRI or CT scans
  • Blood tests if infection is suspected

What can you expect?

Most people experience significant improvement within three weeks, with approximately 70–85% making a full recovery within 3–6 months.

Factors that may indicate a slower recovery include:

  • Complete paralysis with no early movement
  • Diabetes
  • Older age
  • Painful onset
  • Delayed initial improvement

What is the role of physiotherapy in Bell’s Palsy treatment?

Physiotherapy plays an important role in recovery, particularly if facial weakness persists beyond the initial weeks.

Physiotherapy can help to:

  • Improve facial symmetry
  • Restore coordinated facial movement
  • Reduce compensatory habits
  • Prevent long-term complications such as synkinesis (involuntary movements, e.g., the eye closing when smiling)
  • Improve confidence and overall facial function

When should physiotherapy start?

Physiotherapy may be recommended:

  • Immediately: For education, eye protection, and gentle guidance
  • Within 2–3 weeks: If facial weakness continues or recovery is delayed

Early education is essential to avoid habits that may interfere with optimal recovery.

What physiotherapy treatment techniques are used for Bell’s Palsy recovery?

Facial neuromuscular retraining (NMR)

This is the most evidence-supported physiotherapy approach for Bell’s palsy.

It focuses on:

  • Correct activation of facial muscles
  • Small, precise, and controlled movements
  • Avoiding overuse or forceful exercises
  • Re-learning coordinated facial patterns (e.g., smiling without eye involvement)

Guided facial exercises

Exercises are tailored to your stage of recovery and may include:

  • Eyebrow raises
  • Forehead wrinkling
  • Gentle closed-lip smiles
  • Nose scrunching
  • Controlled blinking

These exercises are typically performed slowly using mirror feedback to ensure correct movement. The Facial Palsy Org UK has a great resource with pictures and videos demonstrating some of these techniques.

Massage, soft tissue therapy, and needling

Picture demonstrating type of needle that may be used in acupuncture on the face
Very fine needles are used in acupuncture around the face

Manual techniques and acupuncture may be used to:

  • Reduce muscle tightness or overactivity
  • Improve circulation
  • Prepare muscles for retraining
  • Reduce facial discomfort

Mirror therapy

Using a mirror helps improve awareness, movement control, and reduces unwanted compensatory patterns.

Eye protection strategies

If the eye cannot close fully, physiotherapists may recommend:

  • Blink-training exercises
  • Lubricating eye drops
  • Taping the eye closed at night
  • Techniques to prevent dryness and irritation

Looking for more help?

Look for PhysioNow! We have expertly trained clinicians across the west GTA ready to help! Look for us at 1 of our 10 locations including Burlington, Oakville, Mississauga and Etobicoke for Bell’s Palsy Treatment. Feel free to contact us by Phone at 289-724-0448 or by Email at applewood@physionow.ca for any inquiries or booking requests. Book with PhysioNow today to receive your first assessment and treatment!

Carpal Tunnel Syndrome, Ergonomics, Hand Pain, Hand Pain Treatment, Physiotherapy, Wrist pain

Hand Tingling and Numb? Get Physio for Carpal Tunnel Syndrome!

Carpal Tunnel Syndrome (CTS) is a common condition that affects millions of people worldwide, particularly those who perform repetitive hand movements. It occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes compressed at the wrist. This can result in numbness, tingling, weakness, and pain. Ultimately, these can affect your ability to perform daily tasks including grasping, eating, typing and more.

Where is the carpal tunnel?

Diagram of the carpal tunnel, depicting where the median nerve is affected under the tendon sheath and the resultant area of pain and numbness, thumb, 2nd, 3rd, and half of the 4th finger.

The carpal tunnel is a narrow passageway located on the palm side of your wrist, surrounded by bones and ligaments. Within this tunnel, several tendons and the median nerve run through, controlling sensation in the thumb, index, and middle fingers. When the tunnel becomes constricted or inflamed, pressure on the median nerve increases, leading to the symptoms associated with CTS.

How do I know if I have carpal tunnel syndrome?

The symptoms of CTS typically develop gradually and can range from mild to severe. Common signs include:

  • Numbness or tingling: This often affects the thumb, index, middle, and sometimes the ring fingers, particularly when holding objects or during activities that involve repetitive hand movements, such as typing or writing
  • Pain: A dull ache or sharp pain may occur in the wrist or hand, often extending up the arm
  • Weakness: People with CTS may experience difficulty gripping objects, as their hand muscles may weaken over time
  • Worsening symptoms at night: CTS symptoms tend to be more pronounced at night, often disrupting sleep

What makes someone vulnerable to it?

Office workers are increasingly at risk due to repetition and long hours. Remember to take breaks, adjust your setup, and try different ergonomic options!

There are several factors that can contribute to the development of CTS. While certain individuals may have a genetic predisposition to a smaller carpal tunnel, other common causes include:

  • Repetitive hand movements: Jobs that involve prolonged typing, using a mouse, assembly line work, or playing musical instruments are the most at risk
  • Injury or trauma: Wrist fractures or dislocations can cause swelling in the carpal tunnel, increasing pressure on the median nerve
  • Inflammatory conditions: Conditions like rheumatoid arthritis, diabetes, and thyroid dysfunction can contribute to CTS by affecting nerve function or causing inflammation around the wrist
  • Pregnancy: Hormonal changes during pregnancy can cause fluid retention, which increases pressure on the carpal tunnel. Additionally, mothers are also at risk post-partum due to holding and nursing their baby
  • Obesity: Excess weight can also put additional pressure on the wrists, increasing the risk of developing CTS

How is it diagnosed?

Diagnosis typically involves:

  • Medical history: The pattern of symptoms is usually very distinctive in CTS, a simple history will tell your practitioner a lot
  • Physical exam: The practitioner will ask about your symptoms and may perform tests to evaluate the strength and sensation in your fingers and wrist. Often, holding certain positions and tapping the median nerve is enough to reproduce symptoms in CTS
  • Ultrasound: An ultrasound will create an image of the wrist to show whether the nerves and tendons are inflamed and being compressed
  • Nerve conduction studies: These tests measure the electrical activity of the median nerve and assess how well the signals are traveling through the carpal tunnel
  • Electromyography (EMG): This test measures the electrical activity of muscles and can help pinpoint nerve damage.

How do we treat carpal tunnel syndrome with physiotherapy?

The treatment for CTS depends on the severity of the condition. In mild cases, conservative approaches like physiotherapy are often effective, while more severe cases may require consultation with a surgeon.

Physiotherapy treatments include:

  • Manual therapy techniques: Soft tissue techniques, mobilizations, and more are used to decrease pain and symptoms, and increase mobility
  • Nerve gliding exercises: These exercises gently slide the nerve back and forth in the body, restoring normal mobility and decreasing pain, swelling, and inflammation
  • Ergonomic adjustments: If your job or daily activities contribute to CTS, your physiotherapist will show you how to adjust your working conditions. For example, a desk job can use a more ergonomic keyboard and mouse to can reduce strain on the wrists.
  • Wrist splinting: Your physiotherapist can recommend a splint for you to wear. Wearing a splint at night or during activities can help keep your wrist in a neutral position, reducing pressure on the median nerve.

Other treatments may include:

Your physiotherapist will collaborate with the other members of your health care team to determine other treatment options. These may be used alongside physiotherapy or if physiotherapy alone is not effective.

  • Steroid injections: Corticosteroid injections can reduce inflammation and relieve pain and swelling in the carpal tunnel
  • Anti-inflammatory medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can reduce pain and inflammation.
  • Referral to a surgeon: If conservative measures do not improve symptoms, surgery may be required. The most common procedure for CTS is called carpal tunnel release surgery. This involves cutting the ligament that forms the roof of the carpal tunnel, which helps relieve pressure on the median nerve

Looking for help with wrist pain and hand pain?

Look for PhysioNow! Our expert clinicians offer Physiotherapy, Massage Therapy, Manual Osteopathy and more. Get your hand pain and wrist pain treated today! PhysioNow has 10 locations across the west GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first assessment and treatment. Feel free to reach out at P: 289-724-0528 or Email: applewood@physionow.ca

Images by FreePik

Back Pain, Ergonomics, Headaches: Neck Pain, neck pain, Physiotherapy, Posture

Tech Neck: Why Modern Screen Habits Are Causing Neck & Shoulder Pain

Unfortunately, Tech Neck, or neck and shoulder pain due to devices, have quietly become one of the most common complaints we see in our PhysioNow clinics today. With the rise of remote work, longer hours on laptops, back-to-back virtual meetings, and constant phone use, many people are experiencing a new kind of discomfort known as Tech Neck. This condition is more than just stiffness, it affects posture, sleep, concentration, and overall well-being.

What is tech neck?

Tech Neck describes pain and tightness caused by prolonged screen time in everyday life. The human body is not designed to spend hours leaning forward, rounding the shoulders, or keeping the neck bent. However, many people unknowingly hold these positions for long periods every day. Over time, this posture overloads the neck, upper back, and shoulder muscles, causing tension, fatigue, and reduced mobility.

One of the biggest challenges with modern screen habits is that they often become part of your routine without realizing it. You might start your day on a laptop, switch to your phone, move to online meetings, scroll during breaks, then end the day watching TV, all involving the same forward-head position. Even if you try to sit up straight, long hours eventually take a toll. The good news is that physiotherapy can help relieve these symptoms and teach you how to protect your body from ongoing strain. With a combination of hands-on therapy, strengthening exercises, posture improvement, and ergonomic advice, most people experience noticeable relief within a few sessions.

What are the common signs and symptoms?

  • Comes on gradually, usually worsening over time
  • Constant stiffness, tightness, and/or pain in the neck, shoulders, and upper back
  • Headaches that start from the base of the skull
  • Sharp pain when turning your head
  • Fatigue or heaviness in the neck
  • Pain between the shoulder blades
  • Tingling or numbness down the arm in some cases
  • Reduced ability to turn your head
  • Difficulty holding postures for longer periods of time

Why does tech neck happen?

Looking down at your laptop or while writing on the desk can put your neck into an awkward posture. Talk to your physiotherapist to learn different strategies and aids that can prevent this.

Screen use has changed dramatically in the last few years. The pandemic increased work-from-home setups, often in non-ergonomic environments like sofas, dining tables, or beds. Many people still use these setups today, leading to more frequent neck pain. Other contributing factors include poor ergonomic habits such as:

  • Long hours without movement or changing posture
  • Improper office set up ex. screen off to the side chair height
  • Use of handheld devices or laptops in laps

How does physiotherapy treat it?

Physiotherapy offers a well-rounded approach to reducing pain, improving posture, and preventing symptoms from returning. A physiotherapist identifies which muscles are tight, which are weak, and how your daily habits contribute to the problem. Here’s what treatment usually includes:

1. Hands-on manual therapy

Manual therapy improves mobility, reduces stiffness and can alleviate pain. With continued treatments, benefits will become longer lasting and more effective

Gentle hands-on techniques help reduce tension and pain in the affected areas.
This may include:

  • Soft tissue release
  • Cervical (neck) and thoracic (upper-back) joint mobilizations
  • Assisted movements and muscle stretching
  • Trigger point release

2. Postural training

Many people are unaware of how much daily posture contributes to pain. Physiotherapy helps you understand simple posture corrections you can use while working, texting, or relaxing. These small habits make a big difference over time.
You will learn:

  • Neutral head and neck position
  • Proper alignment for sitting, standing
  • How to reduce forward-head posture
  • How to sit actively rather than slouch
  • How to self-manage your posture

3. Strengthening exercises

Weak muscles around the neck and upper back make it difficult to maintain good posture. Strengthening these areas helps the body support long hours of daily tasks. You will be provided with a personalized home exercise program to support your success.
Your physiotherapist may include exercises for:

  • Deep neck flexor muscles
  • Shoulder blade stabilizers
  • Upper-back strength
  • Core support to reduce slouching

4. Mobility program

Stretching helps reduce tightness caused by long hours of sitting. Additionally, if you have lost some range of motion these will help you restore them. Conveniently, these can be done at home or during work breaks. Common stretches include:

  • Chest opener/pec stretch
  • Upper trapezius stretch
  • Levator scapula stretch
  • Thoracic spine mobility exercises
  • Shoulder blade mobility

5. Ergonomic advice

Your physiotherapist can help you adjust your workstation to reduce strain. Sometimes, just a few small adjustments can significantly reduce neck pain. Your physiotherapist can evaluate your specific setup and give persaonlized recommendations. For example, they may recommend:

  • Raising your laptop or monitor
  • Adjusting your chair height
  • Using a lumbar cushion
  • Maintaining screen at eye level
  • Supporting your arms while typing
  • Avoiding working from the couch

Need help with neck pain?

Look for PhysioNow! We have many expert Physiotherapists, Massage Therapists, and Manual Osteopaths that can help you with your neck pain, shoulder pain, or back pain. We have 10 locations across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first assessment and treatment!

Fees and Financing, Health and Wellness, Manual Osteopathy, Massage Therapy, Physiotherapy

5 Ways to Use Your Benefits to Benefit Your Health

As another year comes to a close, it’s time to get the most of your benefits! At PhysioNow, this is a busy time for our clinic and we encourage all of our patients to take advantage and get the care they need. If you’re like most Canadians, your extended health care benefits reset at the end of the year. Maybe you’ve told yourself you’ll book that physiotherapy session “next week,” or you’ve been meaning to replace those worn-out orthotics but keep putting it off. The truth is, those benefits are there for a reason, to help you stay healthy, pain-free, and active.

How can I use my benefits?

Examples of insurance benefits providers in Canada accepted by PhysioNow including Canada Life, Manulife, Claim Secure, GreenShield, Johnson, and Desjardins

At PhysioNow, we handle all the difficult parts for you. Most insurers will give you an online portal or card with the details of your plan. First, locate that information then all you have to do is bring it with you to your first appointment. Our staff will take care of the rest, and the good news is most insurers allow us to bill them directly, making things simple for you. Please check our fees and financing page for a more complete list of accepted insurances and the benefits of direct billing. Each individual’s plan is different including how much coverage and which services are covered. We encourage you to check with your provider if you are not sure!

Here are five simple ways you can use your remaining benefits at PhysioNow before the year wraps up.

1. Physiotherapy: Get ahead of aches and pains

Physiotherapy isn’t just for injuries, it’s also about prevention. If you’ve been noticing stiffness, recurring aches, or minor discomfort, now’s the perfect time to get it checked. A physiotherapist can assess your movement, posture, and strength to uncover what’s really causing the issue before it becomes a bigger problem.

In conclusion, using your benefits for physiotherapy sessions can help you:

  • Recover from pain or injury faster
  • Improve mobility and strength
  • Prevent future problems with targeted exercises
  • Improve balance or decrease chance of falls
  • Learn strategies to improve your posture

Physiotherapy can make sure you go into the holidays and new year feeling good about your health!

2. Massage therapy: Ease tension and reset your body

Man receiving registered massage therapy services

With busy schedules, long hours at desks, and colder weather setting in, muscle tension builds up fast. Massage therapy is a great way to relieve stress, reduce muscle tightness, and improve circulation.

Many insurance plans cover registered massage therapy (RMT), making it an easy way to use your benefits. Whether you’re dealing with chronic tension, postural strain, or just need a mental reset, this is your chance to end the year feeling refreshed. Many of our patients use massage therapy regularly throughout the year as a preventative and maintenance strategy. If we can stop the pain from happening in the first place, that’s the best way to do it!

3. Manual osteopathy: Restore balance and mobility

Manual osteopathy focuses on how the body’s structure, muscles, joints, and fascia, all work together and influence each other. As such, this is a very holistic style of treatment that incorporates many different manual therapies. Gentle hands-on techniques can help you improve your body’s alignment, mobility, and circulation.

If you’ve been dealing with headaches, back stiffness, or general fatigue, manual osteopathy can act alone or even complement your physiotherapy or massage care. By working on multiple systems at once, it restores overall body balance. While a relatively newer service, it it being covered under many extended health care plans now, so it’s worth checking if it’s included in yours.

4. Orthotics: Skip the foot pain

Custom orthotics

Worn-out or poorly fitted orthotics can cause more harm than good. If your feet, knees, or lower back have been sore lately, it might be time for an update. If you work a job or have al lifestyle that requires you to be on your feet a lot, orthotics can make a huge difference in fatigue and comfort.

Custom orthotics are designed to support your unique foot structure and help align your body from the ground up. At PhysioNow, our physiotherapists can assess your gait and provide a prescription for orthotics. These are often partially or fully covered under many benefit plans and can be shipped directly to our clinic, making life convenient for you. Additionally, your physiotherapist can then ensure the fit and make any adjustments necessary before you take them home.

Your feet do so much for you everyday. Investing your remaining benefits here means investing in long-term comfort and stability.

5. Braces and Supports: Protect and prevent

Brace for ACL Injury
An example of an ACL brace by DonJoy, they are often made to custom fit each knee

From ankle braces to wrist supports, these tools can help stabilize joints, reduce pain, and prevent further injury, especially if you’re active or recovering from a strain. At PhysioNow, we offer a range of off the shelf braces or even custom knee braces. Keep in mind that some insurances may require a doctor’s note for reimbursement.

Using your extended health care coverage at PhysioNow to get properly fitted braces ensures you’re getting professional-grade support with advice from health care professionals.

Ready to use your benefits?

Your extended health care benefits are designed to help you feel your best, not just when something goes wrong. Use them efficiently to keep you moving, balanced, and healthy. Don’t let them go to waste!

If you’re not sure which services are covered or what would help you most, our team can guide you through your options and tailor a plan that fits your goals and your benefits. If you have more questions, please contact our PhysioNow team at Phone: 289-724-0448 or Email: applewood@physionow.ca or feel free to walk in to one of our clincis! We have 10 locations across the west GTA from Burlington, Oakville, Mississauga to Etobicoke. Don’t let your benefits go unused, book with PhysioNow today!

showing a woman with pain from a stiff neck, causing cervicogenic headaches
Headaches: Neck Pain, neck pain, Physiotherapy, Posture

Cervicogenic Headaches: It’s All In Your Neck

Are you getting headaches from a stiff neck?

Cervicogenic headaches (CGH) are a common but often misunderstood type of headache. Unlike typical tension or migraine headaches, CGHs originate from issues in the cervical spine (the neck) and affect the upper part of the body, including the head. As physiotherapists, we play a key role in identifying, diagnosing, and treating these headaches. In this case, treating the neck is the key to alleviating cervicogenic headaches.

What are cervicogenic headaches?

A cervicogenic headache is a secondary headache, meaning it’s a symptom of an underlying issue rather than a condition on its own. It occurs due to dysfunction or irritation in the cervical spine (the neck) or its associated structures, like muscles, joints, and nerves. The pain typically radiates from the neck and base of the skull to the forehead, temples, or behind the eyes. Additionally, you may feel this headache more or only on one side.

The International Headache Society defines cervicogenic headaches as,”A headache caused by a disorder of the cervical spine and its component bony, disc, and/or soft tissue elements.”

What are the key characteristics of cervicogenic headaches?

  • Pain location: Typically starts in the neck, around the occipital region, and radiates to the front of the head
  • Unilateral pain: Often, the headache affects just one side of the head, or is worse on one side than the other
  • Neck stiffness: The headaches are accompanied by pain, and reduced mobility in the neck
  • Triggering movements: The pain may worsen with certain head movements, especially turning or tilting the head
  • Not associated with sensitivity: Sensitivity to light, noise, or certain smells are not usually present, which allows it to be easily differentiated from migraines

Why do these types of headaches happen?

Depicted above is the cervical spine and upper thoracic spine, the common culprits in creating cervicogenic headaches.

Cervicogenic headaches can result from various neck-related issues. Common causes include:

  1. Cervical spine disorders: Conditions such as arthritis, disc degeneration, or herniated discs can compress nerves in the neck, leading to referred pain
  2. Muscle strain: Overuse, poor posture, or muscle imbalances can lead to tension and spasms in the neck muscles, which may trigger headaches
  3. Joint dysfunction: Dysfunction in the small joints between the vertebrae in the cervical spine (facet joints) can cause pain to be referred to the head
  4. Whiplash injuries: Trauma to the neck, like in car accidents, sports injuries or falls, can damage muscles, ligaments, and discs.
  5. Postural issues: Prolonged poor posture (e.g., sitting at a desk with the head jutting forward, constantly looking down at a laptop or phone) can strain the neck, leading to headaches over time

How can a cervicogenic headache be treated?

Thankfully cervicogenic headaches can be managed quite effectively, and who better to help than a movement expert? Physiotherapists are specialists in musculoskeletal health and play a vital role in the treatment and management of cervicogenic headaches. Physiotherapy for CGH focuses on addressing the underlying neck dysfunction that causes the headaches.

Physiotherapy Treatment Techniques

  1. Manual therapy: This includes techniques like joint mobilization and manipulation to restore proper movement deficienciesin the cervical spine and alleviate pressure on nerves or muscles
  2. Postural correction: Improving posture, especially for those with sedentary jobs or poor ergonomic habits, can significantly reduce strain on the neck and upper back. This may include a workspace assessment or analysis of your daily habits to find strategies to make small, but significant changes
  3. Personalized exercise program: Targeted stretching and strengthening exercises help to release tension in tight muscles while strengthening weak muscles that contribute to imbalances in the neck region
  4. Dry needling or trigger point therapy: Dry needling can be used to release tight, painful muscles that may be contributing to the headache. This can help alleviate muscle tension and improve blood flow to the area
  5. Ergonomic advice: Physiotherapists can assess a patient’s workspace and daily habits, offering advice on how to adjust their posture, seating, and workstation to minimize neck strain. For example, experimenting with a standing desk or adjusting your seat and monitor heights can make a big difference.

Is there anything I can do at home?

Showing a side flexion neck stretch that can help with tight muscles and relieving a headache

In addition to in-clinic physiotherapy, home management is crucial. Here are a few practical tips:

  1. Neck stretches: Gentle neck stretches can help maintain flexibility and reduce muscle tightness. Focus on stretches that target the upper traps, levator scapulae, and suboccipital muscles
  2. Strengthening exercises: Focus on strengthening the deep neck flexors and upper back muscles to improve posture and reduce strain on the cervical spine. Great examples of exercises are chin tucks and banded rows.
  3. Posture awareness: Regularly check your posture throughout the day. Ensure your head isn’t protruding forwards, bent down, or tilted for long periods of time. If they are, try adjusting your setup to facilitate a better posture
  4. Rest breaks: If you work at a computer for long hours, take regular breaks to move your neck and shoulders. This helps to avoid the buildup of tension
  5. Heat therapy: Applying heat to the neck and shoulders can help relax tight muscles and help with pain relief.

Looking for more help?

Look for PhysioNow! Our clinic provides Physiotherapy, Manual Osteopathy, Massage Therapy and more to help our clients feel better and move better. With 10 clinics across the west GTA including Burlington, Oakville, Mississauga, and Etobicoke, we can get you an appointment right away. Don’t waste another second fighting headaches, book with PhysioNow today for your first assessment and treatment!

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

How Custom Orthotics Work with Physiotherapy for Better Foot Function

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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?

Orthotics
One of the most common reasons people seek custom orthotics is a flat arch. Orthotics help to correct foot posture that may cause pain

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!

acupuncture, Chronic Pain, Health and Wellness, Physiotherapy

First-Time Acupuncture? Here’s What You Should Know

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If you’ve been searching for pain and anxiety relief, you may have come across acupuncture treatment in your search. We are pleased to announce that PhysioNow offers acupuncture services in Mississauga, Oakville, Burlington and Etobicoke. More people are turning to acupuncture to help manage pain, reduce stress, and support their overall well-being. At our physiotherapy clinic, all acupuncture treatments are provided by licensed physiotherapists so you get a blend of traditional techniques with modern, evidence-based care.

Whether you’re curious about acupuncture for pain relief or wondering how it might help with anxiety, read on to find out everything you need to know about this technique and what to expect at your first appointment.

What is acupuncture?

The size of the needles will differ depending on which body part is currently being treated

Acupuncture is a treatment that originated in Traditional Chinese Medicine (TCM) and has been practiced for thousands of years. It involves inserting very thin, sterile needles into specific points on the body to promote natural healing, improve circulation, and restore balance. Modern research supports the use of acupuncture, especially in certain conditions like headaches. It has been shown to help stimulate the nervous system, release endorphins (your body’s natural painkillers), and even improve mood regulation.

Why we combine acupuncture and physiotherapy

Many people try acupuncture for pain relief or stress, and in combination with physiotherapy, it offers even more benefits. When provided by healthcare professionals like physiotherapists, you can trust you’re receiving holistic, evidence-proven care. Acupuncture is just one of the potential tools of a physiotherapist and you can trust that it is a safe, targeted treatment option that fits into your overall rehabilitation plan. Our physiotherapists at PhysioNow that practice needling have all been publicly recognized and registered by the College of Physiotherapists Ontario in having the proper training and ability to perform these treatments safely.

If you’re searching for acupuncture in Mississauga, Oakville, Burlington, or Etobicoke, then you’re probably looking for one of the following:

Acupuncture is part of a holistic treatment strategy. In health care, this is the idea that all of the human systems are connected, including mentally and physically. As a result, to treat someone, we must treat all parts of them. In other words, it is a whole-body, integrated approach.
  • Pain management: Acupuncture may help reduce muscle tension and inflammation. Next, we combine it with physiotherapy exercises for conditions like back pain, neck pain, or sports injuries to restore function
  • Anxiety and stress support: Research suggests acupuncture can help calm the nervous system, making it helpful for stress and anxiety relief. We know that stress can be a big driver of pain and disability in our injured patients and is very important to address
  • Enhanced recovery: By improving circulation and reducing muscle tightness, acupuncture can prepare your body for better results during physiotherapy sessions
  • Whole-body approach: Physiotherapists use acupuncture as part of a bigger plan, combining it with manual therapy, exercises, and education to ensure we address the root cause of your symptoms

What to expect from your first acupuncture session

Walking into your first acupuncture appointment at PhysioNow can feel a little intimidating, but knowing what to expect can help you feel at ease. You will meet your treating physiotherapist, and the session may be structured as follows:

  1. Initial assessment: Your physiotherapist will start by discussing your symptoms, medical history, goals, and how you move. They will ensure that acupuncture is appropriate and safe for your condition
  2. Develop a personalized treatment plan: The acupuncture points chosen will be based on your specific symptoms and areas of need, whether it’s pain relief, stress reduction, muscle tension. If you have chosen to participate in physiotherapy as well, then treatment may also include more classic methods such as manual therapy, therapeutic exercises, and more. For the sake of this blog, we’ll focus on the acupuncture part!
  3. The acupuncture treatment: The needles are very thin, and most people feel little to no discomfort when they’re inserted. You may feel a dull ache or tingling sensation, which is normal and a sign the treatment is working
  4. Relaxation time: Needles typically stay in place for about 15–30 minutes while you relax in a comfortable position
  5. Aftercare: Some people feel deeply relaxed after treatment, while others notice pain relief within hours or days. Some normal, but minor side effects to note can be soreness, mild bleeding or bruising, fatigue, dizziness, or becoming lightheaded. Everyone’s reaction is different and your physiotherapist will tell you how to take care of yourself and what to watch for
  6. Follow-up sessions: The frequency of treatment will depend greatly on individual factors. Your physiotherapist will discuss their recommendations and help you set up a treatment plan for success!

Ready to get started?

Acupuncture can be a powerful tool for pain relief, anxiety, and overall well-being. This is especially true when delivered by expert physiotherapists who understand your body’s mechanics. If you’ve been looking for acupuncture treatment in Mississauga, Oakville, Burlington, or Etobicoke, look for PhysioNow! Book with us today for your first assessment and treatment! You can find us at 289-724-0448 or applewood@physionow.ca. Please feel free to contact us with any further questions you may have.

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Back Pain, Ergonomics, Low back Pain, Physiotherapy, Posture

Prevent Back Injuries: How to Lift Safely

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Back injuries are one of the most common workplace complaints, especially in jobs that involve lifting, moving, or carrying heavy objects. Prevention of back injuries and being proactive can help reduce workplace stress, missed hours, and healthcare costs. While the human spine is incredibly strong and flexible, improper lifting techniques combined with repetitive strain can lead to painful conditions. This includes muscle strains, herniated discs, or even chronic lower back pain.

Why do back injuries happen during lifting?

Back injuries typically occur when:

  • You lift with poor posture (rounded back or twisted spine)
  • The load is too heavy or awkwardly shaped
  • You make sudden or jerky movements
  • You repeatedly strain the same muscles without rest or proper technique

The injury can happen to the muscles, ligaments, discs and more. The key to preventing these injuries lies in ergonomic/posture awareness, strength training, and practicing safe lifting mechanics.

How can I prevent back injuries?

1. Plan out your lift

Before grabbing any heavy item, pause and assess the situation. Ask yourself:

  • How heavy is it?
  • Can I lift it safely on my own or should i get help?
  • Is there a clear path to move it?
  • Do I need help or equipment (e.g., trolley, dolly)?

Rushing increases the risk of poor posture and injury. Take a couple extra seconds to setup the lift and carry properly to save yourself a lot of pain and effort! Preventing back injuries is better than treating them!

2. Get into the proper position

Start with the right stance:

  • Feet shoulder-width apart for balance
  • One foot slightly ahead of the other
  • Stand as close to the object as possible
  • Keep your back straight and chest up
  • Avoid twisting your spine

This phase all occurs before the weight is even being picked up. A proper starting position is essential to starting the lift.

3. Start the lift with your legs, not your back

We’ve all heard this statement before, this is the golden rule for lifting.

As you now initiate the lift:

  • Bend at the knees and hips, not your waist
  • Keep the object close to your torso the entire time
  • Tighten your core muscles before lifting (bracing)
  • Push through your legs as you stand up

4. When transporting the load

If you have to move the load somewhere, don’t twist your back. Use your legs to turn or pivot. Ensure the weight stays close to your body, even as you’re putting it back down. Holding a heavy object away from your body increases strain on your spine and can lead to sudden injury.

Keep the load:

  • At waist level
  • Close to your center of gravity
  • Balanced between both hands

5. Know when to ask for help

Possibly the most important step, there’s no shame in asking for assistance. Team lifting is far safer than straining by yourself and will get things done quicker.

Use:

  • Mechanical aids (trolleys, carts, hoists)
  • Lifting straps or handles
  • A coworker to share the load

6. Take care of your body outside of work

Even the best lifting technique won’t help much if your muscles and joints can’t keep up. Physiotherapists recommend targeted exercises to support spinal health including both strength and flexibility. Strengthening your core, lower back, legs, and arms will ensure you have a stable base of support to start a lift from.

Some examples could include:

  • Planks (and side planks)
  • Glute bridges
  • Bird-dogs
  • Dead bugs
  • Squats

Looking to treat or prevent back injuries?

Look for PhysioNow! We offer comprehensive Physiotherapy treatment to support your lower or mid back pain, injury, or rehabilitation. With 10 locations across the GTA from Burlington, Oakville, Mississauga to Etobicoke, our clinics are ready to serve you! Find out why we’re one of the leading Physiotherapy clinics in the GTA. Book your first assessment and treatment with PhysioNow today! We accept both WSIB claims or private insurance claims!

Exercise, Health and Wellness, Physiotherapy, Vestibular Rehabilitation

Balance is for Everyone: How to Prevent Falls at Any Age

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When we hear the word “falls,” we often connect it with an older generation.  While it is true that with increasing age the risk of falls also rises, it is a risk that can affect a person from any age group. Starting from childhood to young adulthood, from an athletic to or weekend warrior population. 

At our clinic, we consider balance training an integral part of every treatment, whether it is geared towards performance improvement, prevention, or rehabilitation. No matter which age or activity level group you belong to, good balance is important to injury prevention, stability, and confidence in how you move. 

Why should I care about balance?

Your ability to maintain control while you are still or while you are in motion is called balance. There are two types of it:

  1. Static Balance 
  2. Dynamic Balance 
An example of a more advanced static, or held, balance position.

Static balance refers to times when your body is still, and trying to maintain a position. Common examples include yoga poses, standing on one leg, standing with your eyes closed and more.

Dynamic balance includes when your body is moving or being acted on by an external force. For example, you’re using dynamic balance when you’re walking, playing a sport, or riding a bus. They can range from easier tasks like walking on flat ground, to more difficult such as single leg squats on a bosu ball. A well-trained dynamic balance system is especially important during for preventing injuries during sports and daily life.

Which systems are in charge of balance?

There are many systems which gets involved and work closely together while maintaining balance. These include the following structures/systems:

  • Connection between your muscles and joints
  • Eyes (visual input)
  • Inner ear (vestibular system)
  • Nervous system (communicating with other parts of your body, processing all the sensory information, and proprioception, or your body’s ability to sense where it is in space)

Unfortunately, if there is any disturbance with one or more of them it can severely affect your balance. For example injuries to your joints, a traumatic brain injury such as a concussion, an ear infection, or other vestibular disorders can all affect your balance.

Who’s at risk (besides seniors)?

Concussions are serious injuries that affect many different system within the body. Very commonly, the visual and vestibular symptoms experience disruption post-concussion.

Although anyone can experience balance problems, you may be more vulnerable if you:

  • Recently had a sprain or surgery, especially in the lower limb
  • Have or have had in the past a traumatic brain injury (ex. concussion)
  • Play competitive sports which required fast direction changes for example baseball, soccer, rugby etc. 
  • Have a history of vertigo or dizziness 
  • Have decreased or altered sensation in your lower limbs (ex. common in people with diabetes
  • Have severe or uncompensated vision issues

How do I know if I my balance needs work?

  • You find yourself tripping often
  • You constantly reach towards and grasp walls or pieces of furniture
  • You are scared or avoid uneven surfaces, curbs, or stairs without extra support
  • You lose your balance or feel dizziness while standing with closed eyes or in the dark
  • You feel “off while unsteady while walking or turning

There are also a few types of objective tests we usually perform to check your balance. It’s always advisable to perform under the guidance of professional or under supervision.

  1. Single Leg Stance Test: In this, we make person to stand on one leg for 30 sec or as long as they are able to. They are observed for any difficulties with balance or safety.
  2. Tandem Walk: We make them walk heel-to-toe in a straight line and observe for difficulties with balance
  3. Eyes-Closed Balance: In this one, we will have the patient stand with their feet close together and with the eyes open. We measure the time they can stand and then we repeat and compare it to their time with closed eyes 

How can physiotherapy help improve my balance?

Your Physical Therapist can help you get started by assessing the cause of your balance issue. Whether it’s from a previous injury, a vestibular disorder, post-surgery or more, each will have a different type of treatment. Your physiotherapist will use the assessment to identify your specific impairments and create a personalized Fall Prevention Plan. It will also be targeted towards your goals, whether its to get back to your day to day activities, a specific sport, or just to feel more confident in yourself. They will use a combination of strengthening and coordination exercises, Vestibular Treatment if necessary, and offer education and lifestyle advice to prevent injuries in future,

Tips to reduce fall risk at home!

  • Practice standing on one leg with some stable surface around and add it in to your day-to-day activities like cooking or brushing your teeth
  • Focusing on strengthening the muscles of your lower extremity and core
  • Try to walk on different surfaces to get practice and sensory feedback
  • Wear well-fitted and properly cushioned shoes 
  • Try to keep your rooms clean and cluttered free
  • Try to use bright lights around the house and staircases to avoid falls

Looking for more help?

Look for PhysioNow today! If you are having any issue with your balance, connect with our team of experienced therapists. You will be surprised with the results of how small steps can quickly give you the confidence to move better! With 10 spacious clinics across the GTA from Burlington, Oakville, Mississauga to Etobicoke, we are ready to get you started. Book with PhysioNow today for your first assessment and treatment!

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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