Tag Archives: Sports Physiotherapy

Achilles Tendonitis Pain
Achilles tendon, Heel Pain

Physio 101: Achilles Tendinopathy

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Achilles Tendonitis Pain

Achilles tendinopathy is a common condition that affects the Achilles tendon, which connects the calf muscles to the heel bone. This tendon plays a crucial role in walking, running, and jumping, making it essential for various physical activities, especially high intensity ones. Achilles tendinopathy can be significantly painful and uncomfortable and disrupt not only your athletic performance but daily life as well. In this blog, we’ll explore the causes, symptoms, and treatment options for Achilles tendinopathy.

What Causes Achilles Tendinopathy?

Achilles tendon stages and progression from a normal tendon, to tendinitis, to tendinosis, to potential rupture

Diagram showing the different stages of Achilles tendon problems

 

Achilles tendinopathy occurs when the Achilles tendon is subjected to repetitive stress and overuse. For example, Several factors can contribute to this condition including:

  • Repetitive movements and overuse – Firstly, engaging in activities that involve repetitive motion, such as running, jumping, or intense physical training, can lead to micro-tears in the tendon.
  • Sudden increase in activity level – Rapidly increasing the intensity or duration of physical activity without adequate preparation can strain the Achilles tendon. Alternatively, starting a new training regimen without proper load management can also contribute to the issue.
  • Improper footwear – Wearing shoes that lack proper support or cushioning can increase the strain placed on the tendon
  • Biomechanical issues – Abnormal foot mechanics, such as flat feet or high arches, can place additional stress on the Achilles tendon.
  • Age and degeneration – Naturally, as people age, the Achilles tendon can become less flexible and more prone to injury due to natural age-related changes

 

Signs and Symptoms

The symptoms of Achilles tendinopathy can vary depending on the severity of the condition. However, the most common signs and symptoms include:

  1. Pain and Stiffness – Pain is typically felt along the back of the leg near the heel. Most often, it is more pronounced in the morning or after periods of inactivity.
  2. Swelling and tenderness – The affected area may become swollen and tender to the touch.
  3. Restricted mobility – Flexing the foot or standing on your tiptoes may be difficult due to pain and stiffness in the area

Diagnosis

A healthcare professional like a physiotherapist will typically diagnose Achilles tendinopathy based on a physical examination and your subjective report of your experiences. Imaging tests, such as ultrasound or MRI, may be used to assess the extent of the tendon damage if deemed necessary.

Treatment

Achilles tendonitis Shockwave therapy

Shockwave therapy has shown to be effective treatment in Achilles tendonitis

Treatment for Achilles tendinopathy focuses on reducing pain, promoting healing, and preventing further injury. Here are some effective treatment options:

  1. Rest and activity modification: Reducing or avoiding activities that make the pain worse is crucial. Switching to low-impact exercises, such as swimming or cycling, can help maintain fitness without putting excessive stress on the tendon while it heals.
  2. Ice and compression: Applying ice packs to the affected area and using compression bandages can help reduce swelling and pain in the acute stages.
  3. Stretching and strengthening: Physical therapy exercises that focus on stretching the calf muscles and strengthening the Achilles tendon can aid in recovery. Eccentric exercises, where the tendon is lengthened under load, are particularly beneficial.
  4. Orthotics and Proper footwear: Wearing supportive shoes and using orthotic inserts can help alleviate pressure on the Achilles tendon.
  5. Shockwave Therapy: This non-invasive treatment uses shockwaves to stimulate healing in the tendon. Clinical research supports the greater benefits with shockwave combined with physical therapy.
  6. Surgery: In severe or chronic cases that do not respond to conservative treatments, surgical intervention may be necessary to repair the damaged tendon. This is usually a last resort, and many patients recover through conservative treatments under the guidance of a physical therapist.

Need help with Achilles tendinopathy?

If you suspect you may have Achilles tendinopathy or are experiencing any kind of ankle or pain, look for PhysioNow. We have many experienced Physical Therapists who would love to help you out. With 9 locations across the GTA including Burlington, Oakville, Mississauga and Etobicoke, you can get help fast. Book with PhysioNow today for you first assessment and treatment!

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

Marathon Training: 8 Tips to Keep You Injury-Free

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So you’ve decided to be part of the 1% that completes a marathon, an incredible achievement! Training for a marathon is demanding on both your physical endurance and mental resilience. One of the most common dangers comes from experiencing a sports injury during your training. This could be overuse injuries, strains, sprains, and more. Ultimately, these can hinder your progress and even affect you on race day itself. To help you keep your body as healthy as possible, here are some essential tips to avoid sports injuries while training for a marathon:

1. Start Slow and Build Gradually

  • Tip: Avoid the temptation to ramp up your mileage too quickly. Gradually increase your weekly mileage, and it is best to follow a structured program to avoid overtraining.
  • Why: Rapid increases in mileage or intensity are the most common cause of overuse injuries such as stress fractures, tendinitis, shin splints and more. Your body needs time to recover and adapt to the new loads you are placing on it.

2. Listen to Your Body

  • Tip: Pay attention to any signs of pain, discomfort, or fatigue. Don’t ignore persistent pain or push through it, it’s a sign that something may be wrong and need attention
  • Why: Ignoring pain or pushing through discomfort can make injuries and lead to longer recovery times. Additionally, addressing it early can save you weeks of pain and frustration.

3. Warm Up and Cool Down Properly

  • Tip: Always start your runs with a dynamic warm-up to increase blood flow and flexibility in your muscles. After your run, perform some stretches and easy mobility movements to cool down and improve flexibility.
  • Why: Proper warm-up and cool-down routines reduce the risk of muscle strains and improve overall flexibility and range of motion.

4. Implement Cross-Training

  • Tip: Incorporate strength, mobility, agility and other exercises into your routine. Cross-training activities like swimming, rowing, or cycling can your running muscles a break.
  • Why: Strengthening supporting muscles and varying your workouts helps prevent overuse injuries while still improving overall cardiovascular fitness

5. Good Footwear

  • Tip: Wear proper running shoes that fit well, are comfortable, and support your foot.  Replace your shoes regularly as they wear out.
  • Why: Ill-fitting shoes or worn-out gear can lead to foot injuries, shin splints, and other issues that may impact your training.

6. Stay Hydrated and Eat Well

  • Tip: Hydrate properly before, during, and after your runs. Maintain a balanced diet that supports your training regimen, including adequate protein and carbohydrates.
  • Why: Your body is burning a lot more energy now and needs the proper fuel to function at its peak performance

7. Rest and Recovery

  • Tip: Schedule rest days into your training plan to allow your body to recover and repair. Incorporate some deloading or lighter weeks to prevent burnout and overtraining.
  • Why: Rest is essential for muscle repair and growth. Overtraining increases the risk of injuries and can compromise your overall performance.

8. Seek Professional Guidance

Physiotherapists and can assist with sports injuries

  • Tip: If you’re new to running or have specific concerns about your training, consider consulting a professional like a physiotherapist.
  • Why: Professional guidance can help you develop a personalized training plan, correct your form, and address any underlying or current issues.

By following these strategies, you can reduce the risk of sports injuries and increase your chances of crossing the marathon finish line! If you are experiencing some pain while running, look for PhysioNow. We have many expert physiotherapists that would be happy to help you with your sports injury. Book with PhysioNow today for your first assessment and treatment. Happy running!

General Category, Sports Injuries, Sports Physiotherapy

Sports Injuries: Road to Recovery

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Sports injuries are an unfortunate but common occurrence among athletes of all levels. Whether you’re a weekend warrior or a professional athlete, injuries can interrupt your training and competition plans. However, with the right approach to rehabilitation, you can get back to doing what you love with confidence. In this blog post, we’ll explore how physiotherapy plays a crucial role in managing and preventing sports injuries.

Understanding Sports Injuries

Before diving into how physiotherapy can help, we should understand the nature of sports injuries. Firstly, they can range from acute injuries like sprains, strains, and fractures to more chronic conditions such as tendonitis and other overuse injuries. Often, these injuries result from repetitive movements, poor biomechanics, muscle imbalances, or inadequate recovery periods.

The Role of Physiotherapy in Sports Injury Management

Physiotherapy is a cornerstone of sports injury management, focusing on rehabilitation, pain relief, and prevention. Here’s how physiotherapists help athletes recover from injuries:

1. Assessment and diagnosis: A thorough assessment is essential to identify the underlying cause of the injury and develop an effective treatment plan. Physiotherapists use various tests and evaluations to pinpoint the source of pain or dysfunction.

Sports injury physiotherapy

A physiotherapist assessing a patient’s muscle function

2. Individualized treatment plans: No two injuries are alike, which is why physiotherapy treatment plans are tailored to each individual’s needs. For example, these plans may include a combination of manual therapy, exercise prescription, modalities such as ultrasound or electrical stimulation, and education on injury prevention.

3. Manual therapy: Hands-on techniques like massage, joint mobilizations, and soft tissue manipulation can help improve range of motion, reduce pain, and promote healing. Physiotherapists use their expertise to target specific areas of dysfunction.

4. Exercise Rehabilitation: Naturally, exercise is a fundamental component of sports injury rehabilitation. Physiotherapists prescribe customized exercises to improve strength, flexibility, balance, proprioception and even sports performance. These exercises not only aid in recovery but also help prevent future injuries.

5. Pain Management: Chronic pain is a common issue among athletes recovering from injuries. Physiotherapists employ various pain management techniques, including therapeutic ultrasound, TENS (Transcutaneous Electrical Nerve Stimulation) and acupuncture.

6. Return to Sport Planning: Getting back to sport too soon can increase the risk of re-injury. Your physiotherapist will work closely with you to establish a gradual return-to-sport protocol. Ultimately, the goal is to ensure a safe transition back to normal activity.

Preventing Future Injuries

Beyond injury rehabilitation, physiotherapy also plays a crucial role in injury prevention. Physiotherapists identify risk factors, address biomechanical deficiencies, and provide athletes with tools to minimize the risk of future injuries. This may include pre-season screenings, biomechanical assessments, and education on proper training techniques and equipment.

Conclusion

Physiotherapy is a vital resource for athletes recovering from sports injuries. Through personalized treatment plans, hands-on therapy, exercise rehabilitation, and injury prevention strategies, physiotherapists help athletes navigate the road to recovery and return to peak performance safely.

If you’re dealing with a sports injury, don’t hesitate to seek PhysioNow. Our expert Physiotherapists are excited to aid you on your journey back to the game. Book with us today for your first assessment and treatment!

ACL Injury to knee
ACL REHAB, Knee Pain, Sports Injuries, Sports Physiotherapy

Torn Meniscus: What to do Next

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What is a torn meniscus?

Torn meniscus types Different types of meniscal tears, depending on location and orientation

The meniscus is a C shaped fibrocartilage in our knee joints, located between the tibia and femur. Importantly, they work as shock absorbers for the knee joint. Our knees are weightbearing joints and as a result, must withstand a lot of force. On each side of our body, we have one meniscus on the inside (medial), and one on the outside (lateral). Unfortunately, the medial meniscus tear is more common torn. Especially, in individuals who play contact sports and high impact sports.

How does a torn meniscus happen?

Usually, meniscal tears are traumatic, you can pinpoint the moment in time that the injury occurred. However, in rarer cases they can be insidious and feel like they happen without your knowledge. One of the main methods of injury are sports, a forceful direct impact or a sudden twist while foot is planted on the ground. Additionally, the incidence rate of meniscus injuries increases with age.

What are the risk factors?

  • Overuse
  • Osteoarthritis (OA)
  • Obesity
  • Age
  • ACL injury
  • Previous knee injuries, especially if they were traumatic

Signs and Symptoms:

It is important to note that meniscal tears often happen in conjunction with other knee injuries such as ligament strains/sprains. As a result, the symptoms often overlap with other each other.

  • Decreased and painful range of motion
  • Knee feels like it will give out
  • Popping sensation at the time of injury
  • Joint swelling
  • Crepitus
  • Locking in knee
  • Pain around knee joint
  • Stiffness
  • Antalgic gait ex. limping
  • Pain increases with weightbearing activity like walking, stairs and squats

Diagnosis:

After taking a detailed history about the pain and injury history, your health care practitioner will conduct a physical examination for your knees.  They will check your range of motion, strength, integrity of the joints, check your sensation, balance, and more. Then, they might send you for further investigations like x-rays, ultrasound or MRI if they think it is warranted.

Physiotherapy Treatment for a Torn Meniscus

Torn meniscus physiotherapy

Oftentimes, people think that meniscal injuries will heal over time on their own. In reality, the recovery process purely depends on the type and severity of the injury and symptoms being experienced. It is always recommended to be seen by a health care professional and undergo physical therapy to rehabilitate your knee after an injury. Ultimately, this will ensure your knee gets the proper care it needs and nothing severe will be missed.

1. RICE Protocol

  • Rest: First, let the injured knee rest by putting less weight/pressure on it
  • Ice: Additionally, use an icepack around your knees several times a day for 15-20 mins
  • Compression: Importantly, will help to reduce the swelling around knee joint.
  • Elevation: Lastly, rest your leg using a pillow or something similar to keep it elevated and minimize swelling

2. Protective Equipment:

Braces and crutches may be used depending on the severity of symptoms. Ultimately, they will help protect the joint and prevent the injury from worsening.3. Modalities:

3. Modalities

Modalities such as electrotherapy (IFC, TENS), ultrasound, and laser therapy may help decrease inflammation, manage pain, and help with the healing process.

4. Exercise Therapy:

As quickly as possible, we want to restore as close to normal range of motion in the knee. Then, strengthening of those muscles will make the knee stronger to resist future injuries.

  • Low impact exercises for cardiovascular training ex. biking
  • Isometrics exercises
  • Range of motion exercise
  • Stretching
  • Strengthening exercise of the joint muscles and areas around such as the hips, back and pelvic muscles:
  • Functional activity (ex. stairs, squatting, job specific tasks)
  • Balance and coordination training

5. Surgical procedure

Finally, in some severe cases, physiotherapy may not be enough to fully rehabilitate your knee, especially if the joint is being blocked by the tear. Thus, a consult with an orthopedic surgeon may be necessary to determine future treatment options for your knee. The meniscus may be able to be repaired, or you may require a partial/complete meniscectomy (removal of a part of the full meniscus).

If you are experiencing a knee pain or torn meniscus that is limiting you, look for PhysioNow! We have many experienced Physiotherapists across the GTA from Burlington to Etobicoke that can help you feel better. Book with PhysioNow today for your first assessment and treatment.

Shockwave Therapy, Sports Injuries, Sports Physiotherapy

Top 5 Sports Injuries Treated with Shockwave Therapy

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Shockwave therapy has been gaining popularity in the field of physiotherapy as an effective treatment modality for various sports injuries. Athletes and sports enthusiasts alike are turning to shockwave therapy to help alleviate pain and promote healing.

Why choose shockwave therapy for athletes?

One of the key benefits of shockwave therapy is its ability to target specific areas of injury with high-energy acoustic waves, stimulating the body’s natural healing process. This non-invasive treatment option can be particularly beneficial for conditions such as tendonitis, plantar fasciitis, and other soft tissue injuries commonly seen in sports. By incorporating shockwave therapy into their treatment plans, athletes can accelerate their recovery time and return to play quickly. Physiotherapists and sports therapists are increasingly recognizing the value of shockwave in managing sports injuries effectively.

Shockwave therapy and sports injuries

Sports injuries are a common occurrence among athletes and can range from minor sprains to more serious conditions like tendonitis or stress fractures. One effective treatment option for certain sports injuries is shockwave therapy. Shockwave therapy is a non-invasive medical treatment that uses high-energy acoustic waves to stimulate the healing process in injured tissues. It can help alleviate pain, improve blood circulation, and promote tissue regeneration.

Here are some sports injuries that could benefit from shockwave therapy:

1. Plantar Fasciitis: This is a common overuse injury among runners and athletes that causes heel pain. Shockwave therapy can help reduce inflammation and promote healing at the origin of the plantar fascia at the bottom of the heel.

Shockwave therapy applied to the heel for plantar fasciitis

Shockwave therapy applied to the heel to treat plantar fasciitis

2. Tennis Elbow: Also known as lateral epicondylitis, this condition results from repetitive use of the forearm muscles. Shockwave therapy can target the affected area to relieve pain and improve mobility.

3. Achilles Tendonitis: A common injury among runners and athletes involved in jumping sports, Achilles tendonitis causes pain and stiffness in the back of the ankle. Shockwave therapy can stimulate healing in the damaged tendon.

4. Rotator Cuff Injuries: Athletes who participate in sports that involve overhead movements, such as baseball or swimming, are prone to rotator cuff injuries. Shockwave therapy can help reduce pain and improve shoulder function.

Woman experiencing tennis elbow/lateral epicondylalgia

Shockwave therapy can be used to treat lateral epicondylitis, more commonly known as tennis elbow

5. Shin Splints: This condition is characterized by pain along the shin bone and is common among runners and athletes who engage in high-impact activities. Shockwave therapy can help accelerate the healing process and reduce pain.

Can I get shockwave therapy for my injury?

It’s important to note that while shockwave therapy can be effective for certain sports injuries, it may not be suitable for every case. It’s essential to consult with a healthcare provider or a sports medicine specialist. Then, they will help you determine the most appropriate treatment plan for your specific injury. Additionally, some pre-existing medical conditions like cancer, bleeding and blood clotting disorders are contraindications for shockwave therapy.

Try PhysioNow!

In conclusion, shockwave therapy is an effective treatment option for various sports injuries. It offers patients a non-invasive and effective way to manage pain and promote healing. By incorporating this innovative therapy into their rehabilitation programs, patients can potentially expedite their recovery and return to their active lifestyles sooner. Shockwave Therapy is offered at our Applewood location of PhysioNow by qualified physiotherapists. Contact us today to book your first treatment!

ACL Injury to knee
ACL Rehabilitation, ACL Tear, Knee Pain, Sports Injuries, Sports Physiotherapy

ACL Tears: Understanding Your Knee Pain

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ACL Injury to knee

What is the ACL?

The ACL stands for the anterior cruciate ligament, which is one of the stabilizing ligaments in the knee joint. It is located behind the kneecap and connects the femur to the shin bone (tibia). Importantly, this ligament prevents excess forward and backwards movements of the femur and tibia overtop each other. When people say their ACL is injured, this refers to either a sprain or tear of the ACL ligament.

How is the ACL injured?

Ligaments work as a connective, stabilizing band for two bones. The ACL, one of two ligaments that cross in the middle of the knee, connects your thighbone to your shinbone and helps stabilize your knee joint.

ACL injuries often happen during sports and fitness activities that put high shear and stress forces on the knee:

  • Suddenly slowing down and changing direction (cutting)
  • Pivoting with your foot firmly planted (plant and twist)
  • Landing awkwardly from a jump
  • Stopping suddenly from a run/sprint
  • Receiving a direct blow to the knee or having a collision, such as a football tackle, dashboard injury etc

During the moment of injury, you may sometimes hear and feel a popping kind of sound inside the knee. Afterwards, the knee swells, bruises or becomes red, and is difficult to walk and put pressure on it. When the ligament is damaged, there is usually a partial or complete tear of the tissue. A mild injury may stretch the ligament but most of the tissue is still intact.

How do I know if I’ve injured my ACL?

Signs and symptoms of an ACL injury usually include:

  • A loud popping sound at the time of the injury
  • Severe pain and inability to continue activity
  • Rapid swelling
  • Loss of range of motion
  • A feeling of instability or “giving way” in the knee with weight bearing

However, it is best to get checked by a healthcare professional like a physiotherapist if you suspect an ACL injury.

Can this injury be prevented?

Accidents happen and sometimes they are unavoidable such as an accidental collision of players during a game. However, proper strength and conditioning and athletic training can minimize the risk of an ACL sports injury occurring. This may include:

  • Strengthening of core, glute, and knee muscles. Especially hamstring and quadriceps which are the main movers of the knee joint.
  • Co-ordination, balance, proprioception, mobility training and drills
  • Improving pivot shifting or other sport specific techniques

How is an ACL injury managed?

In acute injury of ACL tear or sprain, the RICE protocol will help minimize pain, swelling, inflammation, and risk of further injury.

1)The RICE protocol is as follows:

  • Rest: Avoiding exercise will allow muscles to recover and allows space for healing
  • Icing: Icing over top of the knee can help manage swelling, inflammation, and pain
  • Compression: Compression bandages or braces will reduce the stress on the muscles, help manage swelling and minimize pain.
  • Elevation: Elevating the leg on few pillows will reduce swelling from the leg

2) Modalities: TENS and ultrasound will help reduce pain and inflammation and increase the efficiency of healing

3) ACL brace: ACL braces will prevent further damage to the ACL and give more stability to your knee

Brace for ACL Injury

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

4) Orthotics: Proper footwear will improve mechanics and reduce extra stress in knee joint

5) Strengthening of knee and hip muscles: Strengthening of those muscles will support the ligament and makes knee stronger to resist the injury.

6) Balance and co-ordination training:  Oftentimes, training the specific movement is the best way to improve it. Therefore, training of cutting, pivoting, suddenly starting and stopping, landing from a high jump etc in sports that use these movements is essential to minimizing the risk of an ACL injury.

Need help with a knee injury?

If you think you may have an ACL injury or are experiencing any other type of knee pain, look for PhysioNow! We are a clinic that operates in the GTA from Burlington to Etobicoke with 9 different clinic locations. Our Registered Physiotherapists are highly experienced in sports injuries and knee injuries. Book with PhysioNow today for your first assessment and treatment!

Registered Physiotherapy Mississauga, Sports Injuries, Sports Physiotherapy, Sports Taping

Osgood-Schlatter’s Disease

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Osgood-Schlatter’s disease (OSD) is a fairly common condition in adolescents that results in knee pain and loss of function. Typically, it is characterized by pain and inflammation just below the knee, especially in individuals that are active and engage in sports and other physical activities.  As a result, this condition can be quite disruptive to a young athlete, who suddenly finds themselves unable to participate fully in practices or games due to pain. Specifically, in this blog, we will discuss causes, symptoms, and effective physiotherapy treatment of OSD.

 

What causes Osgood-Schlatter’s Disease?

OSD is primarily an overuse injury causing the tendon under the knee, the patellar tendon, and the part of the bone it attaches to, the tibial tuberosity to become painful and inflamed. Eventually,  the tendon and bone experience repetitive traction and strain through high intensity movements such as running and jumping, and the tendon pulls on the still developing bone. As a result, OSD is one of the most common causes of knee pain in adolescents.

Risk factors include:

  • Participation in sports like basketball, soccer, volleyball, gymnastics, track and field and similar activities
  • Males 12-15, girls 8-12
  • Experienced a recent growth spurt

In summary, here is a link that you may find helpful: https://www.hopkinsmedicine.org/health/conditions-and-diseases/osgoodschlatter-disease

What are the signs and symptoms of Osgood Schlatter’s Disease?

  • Occasionally, a bigger bump than normal at the tibial tuberosity
  • Painful to put pressure on the tibial tuberosity
  • Knee pain located just below the kneecap
  • Pain that worsens with pressure around the tibial tuberosity and with physical activities
  • No acute trauma, pain came on slowly over time

How does physiotherapy help?

If you think that your child is experiencing OSD, consulting a physiotherapist is essential for an accurate diagnosis. Your physiotherapist will perform a complete assessment including evaluating the knee strength, range of motion, functional abilities like squatting, and will help you rule out other potential issues.
Next, your physiotherapist will assist your recovery using some of the following treatments. Notably, treatment will vary depending on each individual.

1. Firstly, education on rest, and how to modify the sport and other high impact activities to give the knee
time to heal

2. Secondly, a home exercise program: They will address any muscular imbalances in the body and will assign
a variety of stretching and strengthening exercises to help recovery.

3. In addition, a brace with a patellar strap to relieve tension on the tuberosity (as shown above)

4. Equally, taping may help provide additional support to the knee and reduce strain

5. Additionally, a movement assessment may be necessary to teach the proper ways to perform skills and correcting form to minimize the stress on the knee

6. Lastly, a return to sport plan: Will be graduated and closely monitored to ensure safe and effective return to sport while preventing the risk of injury

In conclusion, if you think your child is experiencing Osgood-Schlatter or any other type of knee pain, PhysioNow has many experienced physiotherapists that would love to help! Meanwhile, book with PhysioNow today for you or your child’s first assessment and treatment!

Custom Knee Brace

Runner’s Knee? How Physiotherapy Can Help!

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Runner's Knee

Runner’s Knee

Runner’s knee or patellofemoral pain, is a common condition that often affects many individuals, especially of the active and athletic population. The knee pain can be minor to severe and may be felt during only certain activities such as sports, or with day-to-day tasks like climbing up and down stairs. In this blog, we will talk about the causes, symptoms and most importantly, how to treat this pain with physiotherapy.

Cause of Patellofemoral Pain

For most individuals, the pain is caused by a misalignment of the patella (knee cap) within the femur (thigh bone). Usually, the patella glides along the groove during movement of the knee but muscular imbalances around the knee or postural misalignment may contribute to improper tracking of the patella. Some of the most common causes of runner’s knee are:

  1. Improper training/running mechanics such as overpronation or rolling in of the feet can contribute to increased stress at the knee joint
  2. Overuse or overtraining can overload the knee joint if there is not sufficient rest or recovery.
  3. Muscular imbalances, especially of the quadriceps and hip muscles
  4. Sudden increase in activity/unaccustomed activity
  5. Biomechanical issues such as misalignment of the kneecap, leg length discrepancies, foot posture etc.

Recognizing the Symptoms

  1. Dull aching pain around or behind the knee cap
  2. Pain is worse squatting, walking downstairs, or after sitting for long periods of time
  3. Swelling around the kneecap
  4. Popping or clicking of the knee, especially with straightening the knee
  5. Discomfort or pain after high intensity physical activities such as running
  6. Recent increase in intensity or change in training program

Physiotherapy for Runner’s Knee

Physiotherapy for Runner's Knee

Physiotherapy for Runner’s Knee

Once in physiotherapy, your physiotherapist will conduct an assessment to determine the exact cause of your knee pain. Most likely, your assessment and treatment will include:

  • Tailored exercise plan focusing on the hamstrings, quadriceps, and hip muscles to help stabilize and strengthen the knee joint.
  • Stretching exercises for the tight muscles around the knee that may be contributing to increased strain and imbalance at the knee
  • Biomechanical analysis including watching you walk, move, and your posture to identify any abnormalities that may be increasing stress at the knee. Common postures associated with knee pain include pronated flat feet, or knees that fall in when you move.
  • Recommendation or prescription of orthotics and other footwear. These can help correct any postural abnormalities found in the above biomechanical analysis
  • Taping and bracing. This can help provide support to the knee to improve stability and alignment while the knee has time to heal.

How to avoid Runner’s Knee

  1. Gradually increase training load and intensity
  2. Incorporate cross training, and general strength and mobility training into your routine
  3. Take time to do a proper warm up and cool down
  4. Listen to your body, runner’s knee is usually a stress/overuse injury, so don’t push through the pain and take rests when you need it.
  5. Ensure that you have proper footwear for your activity

Runner’s knee can be a tricky problem to resolve, but with the support from a physiotherapist, your pain can go away! By taking care of the problem earlier on, you will experience less interruptions from your regular routine and can get back to doing what you love sooner. If you are experiencing runner’s knee or any sort of knee pain, PhysioNow has many qualified registered physiotherapists that would love to help you out. Book with PhysioNow today for your first assessment and treatment!

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Say Goodbye to Knee Pain with Orthopedic Custom Knee Brace!

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Say Goodbye and Beat knee pain with an Orthopedic Custom Knee Brace!

Here at PhysioNow, we can help you recover from your knee pain faster by providing you with a Custom Knee Brace. There are many types of knee braces available for purchase. Therefore, it can be overwhelming to know which brace is best for you so does the type of knee pain. In this article, we will give you an overview of custom knee braces. Also, provide instructions on how to start the process of ordering your custom knee brace.

Who can get a custom knee brace for knee pain?

Custom knee braces are most used for individuals with/after:

  • Post-operative recovery
  • Knee instability
  • Osteoarthritis
  • Ligament or meniscal injuries

Moreover, the brace is constructed using precise measurements taken from your leg. It is designed to only fit you.

Why get a custom knee brace? Is it worth it for knee pain?

Many patients have found that bracing has returned them to a level of function that they were previously thought to be unattainable after their injury. Some of the benefits of a custom knee brace include:

  • Firstly, get you back to doing the activities you love.
  • Second, reduce pain and increase the function of the knee.
  • Support and prevent further injury while you await imaging, surgery, or after surgery.
  • Individualized to your needs and level of activity ex. Lifestyle vs performance braces.
  • Ideal for long-term use.
  • Lastly, lightweight and can fit underpants for a subtle look.

What types of custom knee braces are there?

The most common type of custom-made knee brace is a rigid knee brace. They are usually made of metal, with a hinge to allow the knee to bend, and are the most supportive type of brace.

They are designed for individuals who need moderate-maximum support. The conditions that require a rigid custom knee brace include moderate to severe osteoarthritis, and athletes that need more support after an injury. Also, pre and post-surgical repair of ACL, MCL, PCL ligaments, or menisci.

Moreover, under the umbrella of rigid knee braces, there are unloader braces for osteoarthritis. These braces provide more support to the painful, arthritic side of the knee to offload it. This can preserve the joint space while reducing knee pain and increasing knee function.

Another category of rigid knee braces is ligament braces for ACL, MCL/LCL, and PCL injuries, including pre and post-surgical repair. These provide knee support to the sides of the knee to prevent any unnatural twisting or movements. However, our PhysioNow team of physiotherapists will be able to determine which brace is best suited to your goals and lifestyle.

How can I get a custom knee brace?

Follow these simple steps below to get one.

  1. Contact us at PhysioNow to book an appointment time for a custom knee brace assessment.
  2. On the day of your appointment, your PhysioNow Brace Specialist will perform a series of tests and ask you questions to determine which type of brace is right for you.
  3. Make sure you tell your Physiotherapist what activities you are currently doing, and any activities that you would like to get back to doing (ex. Golf, running, walking)
  4. Your PhysioNow Brace Specialist will measure and take recordings of your knee, and discuss any considerations like the desired weight of the brace, special features (ex. Straps and clips), materials, colors, etc
  5. Lastly, we will be able to make inquiries to determine whether your custom knee brace can be covered by extended health care coverage. Care plans that include physiotherapy service coverage will usually have coverage for a custom knee brace as well. This process requires a physician’s note, but our clinic will be able to walk you through the process and provide you with the documentation needed to send to your insurance company for inquiry.

Once ordered, delivery will normally take around 7 business days but can be expedited upon request. We will ensure that the brace fits properly and can make adjustments if needed once delivered. So get your own customized brace NOW!

Acute Ankle Sprains, Applewood Physionow, Erin Mills PhysioNow, Exercise, General Category, Lorne Park PhysioNow, PhysioNow, Physiotherapy, Registered Physiotherapist Mississauga, Registered Physiotherapy Mississauga

Is your ankle sprain not healing? Know what’s wrong.

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Why is your ankle sprain not healing?

ankle injuriesAn ankle sprain is one of the most common injuries. Rest, ice, compression, and elevation, or the RICE rule, will be the go-to’s for ankle sprains. In most cases, ankle sprains heal between 4-12 weeks depending on the severity of the injury. Though many people will have them to heal with time. However, a failure to seek treatment and physical rehabilitation for your ankle after just one injury is enough to leave it weak. This makes your ankle more vulnerable to future sprains or chronic instability.

What causes you chronic instability after an ankle sprain?

After an ankle injury, there is damage to the ligaments, tendons, and potentially even the ankle joint itself. Here, the function of the ligament is to limit abnormal movement in the joint. Because of the injury, they will get lax (stretched out), making the ankle more unstable. Additionally, this will also result in a loss of strength in the muscles, further increasing the instability of the ankle. Also, sensory receptors are impaired which communicate to our brain where your ankle is or where it is relative to the rest of our body. At last, this decreasing sensation makes it hard to balance and control the ankle which will have contributes to ankle instability.

How do you know if you have instability post ankle sprain?

Consider the questions below if you ever sprained your ankle and feel weak.

• Does your ankle ever give out?
• Avoid walking on uneven surfaces out of fear of falling?
• Feel like you can’t “trust” the ankle?
• Try to avoid putting all your weight onto one ankle?

If you said yes, to these questions and you may have chronic ankle instability.

Is it permanent?

Chronic ankle instability is not permanent. You can improve your ankle stability with the help of a physical therapist and an individualized exercise plan. But, If the injury is left treated it results in chronic instability and vulnerability to injuries. In this case, the first step to treatment will be a proper rehabilitation program with a health professional.

How to treat your unstable and weak ankles?

Physical therapists are the first step in the conservative management of chronic ankle instability. Due to loss of strength and proprioception, rehabilitation is very important. They perform a complete assessment of your ankle range of motion, strength, and balance assessing for any laxity, or any abnormalities, and guide you through the management.

Balance exercisesExercises re-strengthen the muscles, increase ankle stability, and balance, and retrain the body awareness of the ankle. Moreover, Brace and/or taping may be recommended to support the stabilization of the ankle, especially for individuals who are engaged in high-risk activities like sports.

Next, surgery may be an option to repair the injured ligaments if there is any tear or fracture is sustained.

What happens if your ankle sprain and injury are left untreated?

The instability may worsen over time and you will have a much greater risk of reoccurring injuries. In addition, it results in damage to the bones and cartilage within your ankle joint as the muscles weaken and fail to sufficiently support the joint. Therefore, it is highly recommended that you seek treatment from an expert to treat the issue before it results in a severe injury.

If you are having any instability or weakness with your ankle, which is stopping you from pursuing any hobbies book with PhysioNow today for an initial assessment and treatment. We have a team of highly qualified physical therapists that will be able to help your ankle recover!