Heel pain could be from any reason either your inflamed plantar fascia causing plantar fasciitis or any abnormal bony growth causing heel spurs. To get in further details plantar fasciitis is an irritation and inflammation to the tissue that runs at the bottom of the foot extending from the heel to the toes, causing heel pain. It supports the arch of the foot which helps in shock absorption. On other side, heel spur is when a bony outgrowth forms on the heel, which causes heel pain while walking and standing.
What are the causes of heel pain?
Causes are not limited to high and low arches causing irritation to the plantar fascia with running, jogging, playing any sports, prolonged standing and walking. Also, any strain or tear to the fascia. As a result, if this condition is left untreated can lead to bony growth causing heel spurs.
5 Most common risk factors of pain
Improper foot wear: The foot wear without proper arch support or worn-out shoes.
Improper footwears
Weight gain leads to changes in arches and support and affects the weight transmission and shock absorption.
Foot mechanics: flat feet or high arches, stiff mid foot and ankle.
Types of Arches
Age: commonly seen between 40 – 60 years old.
Occupation: commonly seen in clients with jobs that requires long standing.
What are the symptoms:
With plantar fasciitis it is like a stabbing pain felt at arch of foot and near the inner part of heel whereas pain with spurs is in the center of heel and also feels like a stabbing.
Location of pain
Pain is usually worse in the morning taking first few steps with plantar fasciitis. It usually gets better with walking but comes back with long hours of standing and sitting. On other hand pain with spurs gets worse as the day progresses with long hours of standing and walking. Sometimes, there could be swelling present over the heel area.
How will Physiotherapy help you with heel pain?
Your physiotherapist after a detail assessment would be able to identify the cause of the problem and give you advice on how to modify and handle the situation and life style which will help in the road to recovery. Advice would include,
Foot insoles for arch support
How to modify activities of daily living.
Advice on foot wear.
Suggestions on arch supports and custom-made orthotics, night splint.
Hands on techniques to release the tight plantar fascia, calf, mobilization of foot and ankle manually or with a tool. Stretches for the tight surrounding structures.
Hawk tool to release plantar fascia
Strengthening exercise for the supporting structures and muscles that maintain the arches and functional training
Kinesiotapping to relieve stress from the affected structures.
Don’t let your pain affect your quality of life and stop you from doing your activities. Book your assessment session now with qualified physiotherapists of PhysioNow. We have various locations to serve the communities in Mississauga, Oakville and Etobicoke. Contact us and get started today!
What has led to the increased interest in gardening?
Interest in gardening and farming has increased in North America, especially during the pandemic. Lots of people have taken to gardening for several different reasons. For instance, for some it is to develop a green thumb. Meanwhile for others it is to reduce their stress level during these difficult times. However, because gardening can be very physically demanding, it can lead to gardening injuries.
Most commonly affected joints in gardening injuries
Back and Sacro-iliac (SI) joint
Hip and Knee joints
Wrist and hand
Neck and shoulder
Back and SI joint injuries
Examples include discogenic pain, sciatica, sprain, strain, and mechanical low back pain.
Sacro-iliac strains are commonly seen conditions. Prolonged bending or repetitive bending is a major trigger for back and SI pain. Pain and stiffness are usually felt at the end of the day or the next day. However, some people might feel an immediate sharp back pain while performing their gardening tasks.
Discogenic pain can occur in any area of the spine, from the neck to the lower back. More specifically, with this type of pain, the disc protrudes and irritates the surrounding structures that may lead to pain. These structures include the nerve roots, ligaments, muscles, and fascia. Furthermore, one can present with neck pain with or without referral into the arm if it involves the neck. Similarly, there can be referral into the legs if it involves the low back. Other common symptoms of discogenic pain include stiffness and muscle spasms.
Things can help you manage or recover from these types of injuries or pain include
Back exercises
proper positioning
appropriate medication
treatment and advice from a registered physiotherapist
massage therapy
Hip and Knee Injuries
Commonly known terms include knee or hip sprain/strain, bursitis, and knee derangement.
Hip and knee pain is commonly seen if a person spends prolonged periods of time squatting or kneeling during their gardening activities. Pain can start several hours after gardening or the next day. However, sudden movements can produce immediate pain and injury as well.
Mechanical knee pain occurs when the joint is put into a constant or repetitively stressful position for a prolonged period of time. Specifically, with gardening injuries, prolonged squatting or kneeling are common triggers for pain. One presents with difficulty moving the joint or difficulty getting up after a prolonged period of rest. Furthermore, pain, stiffness, difficulty going up and down stairs, and walking are other common symptoms.
Sprains occur when there is an injury during a task and it involves the ligaments such as ACL, MCL, LCL, PCL, and the meniscus. Specifically, one presents with sudden pain, with or without swelling, difficulty walking, limited movement and function.
Hip and knee bursitis involves the inflammation of the bursa. The bursa is a fluid filled sac that sits between the bone and the tendon to protect the areas from constant irritation. One presents with constant pain which is worse with movement, restricted mobility and decreased function.
Elbow, Wrist and Hand injuries
Commonly injuries include Tennis elbow, Golfer’s elbow, sprains/strains, Tenosynovitis of wrist, tendonitis of wrist and fingers.
Elbow injuries are seen with repetitive usage of garden tools. Examples include pruning, digging, and hedging.
Wrist and hand injuries are mainly due to repetitive stress to the small joints. For instance, pulling out weeds which is time consuming, repetitive and puts a lot of stress to the joints and surrounding structures. Wrist and hand injuries are commonly triggered in people with an already existing inflammatory or a degenerative joint condition.
Symptoms usually include pain, swelling, decreased mobility, and loss of grip strength.
Neck and shoulder injuries
Common injuries include neck sprains/strains, mechanical neck pain, Rotator cuff injury, bursitis, and tendonitis.
Heavy lifting, pushing, and pulling can cause immediate pain and injury to shoulders and neck. Importantly, this is most commonly seen when a person tries to perform a task without knowing the capacity and the ability of the joints to handle the load.
Tendonitis is an inflammation to the tendon that attaches to the bone. Repetitive movements, muscular imbalances or improper techniques can lead to inflammation.
Bursitis is an inflammation of the bursa that sits in between the tendon and the bone. The function of the bursa is to reduce the friction between the two. Tight muscles and tendons or muscular imbalances, can cause irritation to the bursa causing limitation to the joint function.
Tips to reduce your risk of gardening injuries
Lifting: Avoid lifting heavy objects in one attempt – instead, use a wheelbarrow or garden cart. Empty half a bag of soil into smaller containers and transfer. Additionally, lift with your legs and avoid bending and twisting at the same time. Also, get heavier objects closer to your body while lifting.
Weeding: Try to always take frequent breaks and do stretches to avoid the effects of prolonged position and stress to your joints. Try to change positions such as being on all fours, kneeling with knee pads, sitting on a step stool, and using standing weeding tools to avoid injuries. If it is an option, try to use ground cover plants to avoid the effects of weeding.
Planting: To avoid injuries to the smaller joints, try using bigger handled garden tools. Plant in a kneeling position using a kneeling pad or cushion. Try container gardening, using raised beds or flower boxes.
Mowing the lawn: Try to use an electrical mower over a gas one. Use your abdominal muscles and shoulder muscles and avoid twisting your back while pulling the cord of the lawn mower.
Stretching! Talk to your physiotherapist about which stretches are most appropriate for you.
In conclusion, gardening injuries can be challenging but it’s always important to listen to your body. Being mindful of how you are feeling and keeping the following tips in mind will help prevent gardening injures. Firstly, take frequent breaks and change positions when your feel aches, fatigue, or cramps. Secondly, try to do a variety of work, rather than doing the same repetitive movements. Also, always stay hydrated and apply a sunscreen while gardening. Lastly, contact a Registered Physiotherapist to help you stay safe while working in your garden.
Call PhysioNow today to book your appointment with a Registered Physiotherapist and Massage Therapist!
Why choose PhysioNow for Physiotherapy Mississauga?
• Over 16 years of providing top rated Physiotherapy Mississauga
There are 4 convenient locations- Erin Mills, Applewood, Lorne Park and Long Branch
• Awards/nominations? PhysioNow: nominated for a Top Choice Award in 2020.
• A team of highly qualified physiotherapists and massage therapists
All of our physiotherapists and massage therapists have several years of experience in their field and are registered in good standing with the College of Physiotherapy and Massage Therapy.
• Services we offer
Services are provided for all ages and for a variety of conditions. For instance, our therapists are specialized in several areas including manual therapy, acupuncture, vestibular rehabilitation, concussion , sports injuries, pelvic health and soft tissue techniques.
Lower Back Pain Treatments
Donjoy Defiance ACL Repair Brace
Return To Sport After ACL Ligament Repair
In addition, we do custom orthotics and braces. For your convenience, we are currently also offering our physiotherapy services virtually .
• Direct billing available
In addition, Direct billing is available to most of the insurance companies so it is convenient for you. For instance, we also deal with third party insurers like MVA and WSIB.
• Flexible hours and free parking available
Above all, we are open for extended hours ( ) to help you at a time that is best for you.
What to expect at Physiotherapy Mississauga?
First, you have an assessment with our physiotherapist. They will do a full check up of the problem area .
Next, the physiotherapist will then prescribe a treatment plan especially for you.
Further, they can also help you understand more about your condition.
We will answer your questions .
Lastly, changes may be made in your daily routine.
As a result, this will help you to get better faster.
COVID considerations: We take excellent precautions!
• Providing a face mask and use of 70% alcohol hand sanitizer for each patient upon arrival into the clinic
• Installation of sneeze guards at the front desk
• In addition, Sanitization of treatment beds after before each patient use
• Disinfecting commonly touched surfaces between every patient
• Switching out pillowcases with each patient use
• All staff will wear a gown and mask and wash hands between each patient contact
Car accidents are events that no one wants to be in. Unfortunately, traffic, weather conditions and bad driving result in hundreds of car accidents. These accidents occur daily, such as in Mississauga, Etobicoke and Oakville. These accidents can range from minor to horrible accidents. As a result, these terrible accidents can cause serious injuries. Thankfully, many of the accidents have few long lasting effects on your health. However, any accident can really affect your life. Physio for car accidents can help restore your health.
Role of your Car Insurance
There many things you need to do after a car accident. Firstly, you will need to tell your car insurance about the accident. Secondly, you will need to deal with the damages of the vehicle.
Above all, you need to recover from your injuries. It is important to report the accident as quickly as possible. As a result, it makes dealing with the car insurance a lot easier. If there are injuries , you can use the car insurance benefits to get physio for car accidents.
You will be assigned an adjuster from your car insurance to help you with your claim. As a result of the injuries, your adjuster will suggest Physio for car accidents.
The adjuster has a list of preferred clinics that provide Physio for car accidents. Many of these clinics will be located in Mississauga, Etobicoke and Oakville. PhysioNow is a preferred car insurance provider that will be included on the list from your adjuster.
What to expect at your assessment?
PhysioNow has 4 locations across Mississauga, Etobicoke and Oakville. We receive many referrals from people involved in car accidents. Our front desk staff will call you to book your initial Physio appointment. When you come in for the assessment, firstly we will get a bit of information about you and the accident. The role of the clinic administrator is to simplify the process of booking and billing.
Physio for Car Accidents Plan
Secondly, you will meet with the Registered Physiotherapist. The Physiotherapist will ask about the accident and assess your painful areas. Once the Physiotherapist has all of the information, they will complete your treatment plan. We will submit this to the car insurance adjuster on your behalf. This document will outline your injuries, and any medical history. It will also include the number and type of treatments that the Physiotherapist is recommending for you.
Car Accident Physio Options
Your Physiotherapist may also recommend massage therapy or other products to help you get better faster. The exact timeline of the treatment plan and how many visits are allowed will be dependent on whether the injuries are considered “minor” or “major” by the car insurance company. The Physiotherapist will be able to decide which treatment guideline that applies to you and they will discuss this with you. Once the forms are completed, the Physiotherapist will review the contents of the plan with you.
Follow-up Car Accident Physio Appointments
Follow-up appointments will focus on treatment and helping you to get better. The type of treatment received depends on the injuries. Normally, treatments will be as follows:
Firstly, you will get machines put on that reduce pain.
Secondly, hands on treatment techniques and lastly, exercises for home.
Recovery from a car accident can take time. The body takes in a lot of stress from the accident. Therefore, these injuries take a long time to heal. As a result, it is important to stay consistent with your treatment. In this way, the body can benefit the most. The goal is to help you to return to all of the activities that you were able to do before the accident.
FEES for Physiotherapy/ Massage Therapy after a Car Accident
All fees should be covered for the treatment you receive after a car accident. By law, your Physiotherapy clinic is required to first bill any extended health insurance (EHC) that you may have. Anything that is not covered by your EHC insurance is then passed on to your car insurance. You should never be out of pocket for treatment received for Physio after Car Accidents.
Our Physio clinic administrators will try to take the work out of the billing and paperwork for you! If you or someone you know has been involved in a car accident, Please give us at 289-724-0528. At PhysioNow we are ready to help! Same day appointments are often available. We have highly trained Physiotherapists and Massage Therapists at all of our locations.
The Pelvic Floor. Perhaps you have heard this referenced
before but did not have a definitive idea of what it was. Is it just a region
in the body? A single muscle? Let us explore this very important topic.
The Pelvic floor
is a group of extremely important muscles located on the inside of the pelvis
with a hammock like orientation. They attach to the tailbone (coccyx) at the
back, the pubic bone in the front and span side to side.
Functions:
These muscles are involved in several complex functions but
are often overlooked in their contribution due to their “out of sight, out of
mind” presence. These functions include:
1. Bowel and Bladder Function and Support
Assists in control of the bladder and bowel (helping to prevent incontinence) in males and females. In females, the pelvic floor supports the uterus and other organs located in the pelvic cavity. This helps to prevent prolapse. Prolapse is the lowering down of a pelvic organ from its normal position.
Contribution to our Core Muscles?
The pelvic floor acts as the base of our core together with the deep back muscles and diaphragm. Core muscles help to provide strength and stability of the spine.
Involvement in Sexual Function
The pelvic floor plays a role in sensation during sexual intercourse. As a result, dysfunction of these muscles may lead to painful intercourse. In addition, it can lead to decreased sensation, and reduced erectile function amongst other symptoms.
Involvement in pregnancy and delivery
The strength of the pelvic floor muscles is very important during pregnancy. They help to support the extra weight of pregnancy. This can reduce certain symptoms of discomfort. They can also help to decrease the incidence of incontinence (bladder leakage), and prolapse. Additionally, they play a large role during delivery in guiding the baby’s head down the birth canal.
Symptoms of Dysfunction?
When the pelvic floor is working in harmony, it plays a big role in a variety of our functions. What happens when something is not quite balanced in the pelvic floor? Symptoms may arise. For example, they can be as a result of one of two scenarios: weakness in the pelvic floor or increased tension in the pelvic floor.
What about Kegels?
It is common to assume that any pelvic floor concerns are automatically as a result of weakness. Many people think that kegels should immediately be practiced. However, kegels are NOT always the answer! If the primary problem in the pelvic floor is tension, kegels can in fact do more harm than good. The Mysterious Pelvic Floor issues can be solved with a little Pelvic Physiotherapy!
So, what are some of the symptoms associated with pelvic floor dysfunction?
Urinary issues, such as the urge to urinate, incontinence (bladder leakage), urinary frequency and painful urination.
Bowel concerns such as constipation and incontinence
Lower back pain
Pain in the pelvic region, genitals, or rectum.
Discomfort during sexual intercourse for women.
Pressure in the pelvic region or rectum.
Muscle spasms in the pelvis.
What are some of the Risk Factors for issues with The Mysterious Pelvic Floor ?
A history of back pain
Previous trauma to the pelvic region such as a fall or pelvic radiotherapy
Ongoing constipation (i.e. for example, regularly straining to empty your bowels)
A chronic cough or sneeze (e.g. due to asthma, smoking or hayfever)
Being overweight, or having a body mass index above 25, and
Heavy lifting on a regular basis – either at work or at the gym most commonly
During pregnancy and post-partum, some factors may arise
Women who are going through, or have been through, menopause
Women who have had gynaecological surgery (e.g. hysterectomy)
Men who have had prostate surgery
Elite athletes such as gymnasts, runners or trampolinists.
What is a Pelvic Physiotherapist and How Can We Help?
What is a Pelvic Physiotherapist and How Can We Help?
A Pelvic Physiotherapist has advanced training . They assess and treat the pelvic floor through a combination of external and internal examinations. This treatment is for both males and females. Internal examination allows the Physiotherapist, to evaluate the pelvic floor directly. As a result, this will help to identify contributing factors to your concern.
Typically, tension or weakness are underlying imbalances in the pelvic floor. The Mysterious Pelvic Floor issues are usually treatable!
Although this is an area less known for its muscle contribution, the parallel of a shoulder injury should be drawn here, for example. In order to help treat a shoulder problem, a Physiotherapist would still have to evaluate all the muscles around it. We would check to see where the problem lies. Once found, these same muscles would be treated directly.
This is the same principle to keep in mind when trying to understand pelvic floor problems and treatment.
Treatment of The Mysterious Pelvic Floor?
Once a full examination has been completed, the Pelvic Physiotherapist discusses the results with you. Together, they will develop a treatment plan with you. Pelvic Physiotherapy treatments vary, however, some of the methods often used can include:
Postural training
Release and mobilizations , (often the low back, hips, etc. are involved).
Connective tissue release. Connective tissue is the thin layer found above our muscles. Sometimes, it can cause tension pulls and compression in areas. As a result, this causes pain and poor function.
Dilator work
Internal techniques to release areas of tension. We teach contraction exercises AND relaxation techniques. These are often overlooked
Exercises: These are positional to alleviate pain and pressure. They strengthen, stretch, and activate muscles. As a result, they help to build endurance, and improve coordination.
Breathing techniques
In cases where internal assessment or treatment may be painful, external treatment can be started first. This can often reduce the tension causing the internal discomfort. Improvements can be made to achieve your ultimate goals.
It is also important to note that Physiotherapists are primary health care providers. Therefore, you can see a Physiotherapist without a doctor’s referral. However, if your Physiotherapist feels that you may benefit from further testing, we will reach out to your doctor of choice.
Summary of The Mysterious Pelvic Floor
The Mysterious Pelvic Floor doesn’t need to be so mysterious!
Two of the most common phrases that I hear patient’s mention during or after a pelvic physiotherapy assessment are:
“I didn’t even know that this type of Physiotherapy existed” and
“I wish I knew about this sooner”
These phrases are often derived from patients who have a pelvic concern. In most cases, it has significantly affected their function. It has resulted from the belief that nothing could be done, besides “living with it.”
My hope is that Pelvic Physiotherapy becomes well known! My hope is that you seek treatment as often as our rotator cuff friends. Afterall, they both involve muscles that can be easily treated. Take care of your pelvic floor, it is literally of foundational importance!
If you or someone you know suffers from Pelvic Floor issues, PhysioNow can help! We have specially trained Pelvic Floor Physiotherapists available at all of our clinics to help. Call today to get started on your treatment!
