Category Archives: Physiotherapy

Is it Sciatica?

Chances are, if you’ve had back pain or leg pain, you’ve heard the term Sciatica.

So what is it?

Sciatica refers to an injury to or compression of the Sciatic Nerve. This is a very large nerve that originates in the lower back and runs down the back of each leg.

To give a bit of background detail… nerves innervate our whole bodies, and via electrical impulses, provide both power to the muscles and sensation to the skin. When a nerve is injured or compressed, we can experience symptoms of pain, weakness, numbness, or tingling.

Symptoms of Sciatica:

Pain that can go down the back of the leg (from the gluts, down into the back of the thigh, into the calf, and into the top or sole of the foot)

Numbness along the same area

Weakness in the leg with certain movements (e.g., does your foot get caught tripping as you walk? Are you able to walk on your toes?)

Tingling along the same area

Causes of Sciatica?

Disc bulges or herniations in the lumbar spine (the disc can press on the nerve)

Spinal stenosis (the canal through which the Sciatic nerve travels has narrowed due to arthritic changes and that can cause pressure on the nerve)

Piriformis syndrome (muscles in the glut area can get tight and compress the nerve as well)

If you are experiencing any Sciatic symptoms and they are not improving/worsening after 2-3 days, then Physiotherapy can likely help!

We do a thorough assessment to find the source of the nerve compression and provide:

Manual therapy techniques to relax tight muscles and help the nerve glide more easily

Additionally, manual therapy techniques can help take the pressure off from disc bulge or herniation and improve joint mobility

Exercise therapy to strengthen the back and core, stretch the tight musculature, and glide the nerve more freely

There are exercises we can show you that also help take the pressure off the nerve if the compression is happening in the spine

PT Kristina performing the slump test

If you’re not sure, you can always give us a call and ask one of our physiotherapists!

Other recommendations in the meantime:

Performing gentle stretches like the image above can help relieve symptoms!

Try ice or heat on your back or gluts

Speak to your primary physician regarding pain management options

Avoid exclusive backrest

If you are doing any exercises that aggravate your symptoms, STOP them temporarily

Reduce your general activity i.e. “take it easy” for the first few days

Alternate positions (sit, stand, walk) rather than doing one for a prolonged time

Do not lift anything heavy, e.g. >20 lb, especially from the floor

Do not ignore this issue for weeks because it likely WILL get worse and it will then take longer to heal…

If you would like to learn more or book your initial physiotherapy assessment along with treatment, book your appointment now.

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“Maintaining Good Bone Health: Preventing Osteoporosis through Diet, Exercise and Lifestyle Changes”

Osteoporosis is a condition that affects our bones by causing them to decrease in density, making them weaker and more prone to fractures. This condition is most common in women over the age of 50. The most frequent fractures associated with osteoporosis are those that occur in the wrist, hip, and spine. Our bones are continually turning over, meaning they are in a constant state of regeneration, where old bone is broken down, and new bone is produced. However, as we age, the rate of old bone loss increases faster than our body’s ability to generate new bone, resulting in weakened bones.

There are several factors that can increase the risk of developing osteoporosis, such as smoking, excessive alcohol consumption, lack of physical activity, and poor nutrition. However, there are also measures we can take to maintain good bone health and prevent osteoporosis from developing.

One of the most crucial steps to preventing osteoporosis is to increase our intake of Vitamin D and Calcium. Both of these essential nutrients are critical for bone growth. While sunlight exposure is the primary source of Vitamin D, it’s not always feasible to rely on it year-round, especially in regions with less sunlight. Therefore, it’s essential to obtain these nutrients through other sources such as diet or supplements.

Eating more lean protein such as poultry, fish, eggs, and legumes is another way to strengthen our bones. Studies have shown that higher protein intake is associated with higher bone densities, making it an important addition to our diet.

Regular weight-bearing exercise is also crucial in promoting bone growth and slowing down bone loss. Any physical activity that requires us to be on our feet, such as walking, jogging, or climbing stairs, stimulates bone growth, and can help maintain bone density.

Lastly, it’s important to consider lifestyle changes such as quitting smoking and limiting alcohol consumption. These changes can decrease the risk of developing osteoporosis and improve overall bone health.

If you have been diagnosed with osteoporosis or are interested in improving your bone health, consider speaking with a physiotherapist. They can guide safe and effective exercises tailored to your needs and abilities, and answer any questions or concerns you may have. By taking these steps to maintain good bone health, we can help prevent the onset of osteoporosis and live healthier, happier lives.

If you would like to learn more or book your initial physiotherapy assessment along with treatment, book your appointment now.

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Why Stretching is Essential for a Healthy Body


Benefits of Stretching:

Improved Flexibility: Stretching helps to increase your flexibility by lengthening your muscles and improving your range of motion. This can help prevent injuries and make everyday tasks easier to perform.

Reduced Muscle Tension: Stretching can also help to reduce muscle tension and soreness. It can improve blood flow and help to release any built-up tension in your muscles, allowing you to feel more relaxed and less stressed.

Improved Posture: Stretching can help to improve your posture by reducing any imbalances in your muscles. This can lead to a better alignment of your spine and improve your overall body mechanics.

Increased Energy: Stretching can also increase your energy levels by stimulating your body and mind. It can help to improve your circulation and oxygen flow, allowing you to feel more alert and focused.

Effective Ways to Stretch:

Dynamic Stretching: This type of stretching involves movements that take your body through a full range of motion. It is an effective way to warm up your muscles before exercise and can help to prevent injury. Examples of dynamic stretching include lunges, leg swings, and arm circles.

Static Stretching: This type of stretching involves holding a stretch for a period, typically around 30 seconds. It is an effective way to improve flexibility and reduce muscle tension. Examples of static stretching include hamstring stretches, quad stretches, and shoulder stretches.

Foam Rolling: Foam rolling is a type of self-massage that involves using a foam roller to apply pressure to your muscles. It can help to release any knots or tension in your muscles and improve your range of motion.

Yoga: Yoga is a form of exercise that involves stretching, breathing, and meditation. It can help to improve flexibility, reduce stress, and promote relaxation. There are many different types of yoga, so it’s important to find one that suits your needs and abilities.

In conclusion, stretching is essential for maintaining a healthy body. It has numerous benefits and advantages that can improve your overall health and wellbeing. By incorporating stretching into your daily routine, you can improve your flexibility, reduce muscle tension, improve your posture, and increase your energy levels. There are many effective ways to stretch, including dynamic stretching, static stretching, foam rolling, and yoga. So why not start incorporating stretching into your daily routine and experience the benefits for yourself?

If you would like to learn more or book your initial physiotherapy assessment along with treatment, please feel free to contact us.

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A Physiotherapist’s Guide to Neck Injuries

With our world becoming more and more tech-driven and everyone spending more time on screens, we see lots of people with neck injuries in our Oakville clinic.

Muscle Strains

Strains of the muscles of the neck can be caused simply by overuse of the neck muscles – like sitting at a computer for several hours a day – or through an injury such as whiplash that happens during a car accident. When the muscles around the neck are strained or tight, you might have difficulty moving the head in either or both directions. Sometimes pain also radiates up and causes a headache. If you are someone who works at a desk for most of the day, it is important to remember to take frequent breaks to avoid overuse of your neck muscles.

Postural Dysfunction

Posture is also a major component with neck pain. Oftentimes, the muscles in our neck that are responsible for postural stability can be weak. This leads to bigger ‘mover’ muscles doing the job of the smaller muscles and causing pain in the neck. One way to help prevent this is to work on small postural exercises to help build up the smaller stability muscles along the spine. 

Other times, patients might have a muscular imbalance within the muscles of the neck and upper back – meaning one muscle group is significantly stronger than another, causing pain along the spine or in the neck. 

Disc-Related Pain

Between the bones of our spine (the vertebrae) there are discs which are filled with a jelly-like substance. The discs act as shock absorbers for the spine. If you’ve had trauma to the neck, the material of the disc might move away from the space between the vertebrae of the spine. In these cases, they can often push on the nerves in the spinal canal. Pain associated with disc issues might feel more like a burning sensation and you might have pain radiating into and down your arms. Sometimes this is also associated with numbness and tingling in the upper extremities. You might also experience restrictions in the range of motion of your neck.

Any type of neck pain can create issues in your day-to-day life as well as participation in your recreational activities. Our physiotherapists will be able to assess the cause of your neck pain and create a treatment plan to help you get back to the activities you enjoy!

Contact us to book an appointment with us or to learn more about our services.

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Three Common Hip Injuries from Everyday Use

Hips may not always get as much attention as knees, but their proper function is just as important for daily movement and routine tasks. When your hip is injured it can be quite frustrating as it may keep you from enjoying and participating in your regular activities. Here is an overview of the most common hip injuries that can affect individuals of all ages and all activity levels.

  • Hip Bursitis – This is the swelling and inflammation of small, jelly like sacs around the hip joint called the bursae. These sacs help to protect the joint and reduce friction between moving tissues. When irritated, they can cause sharp pain and decreased mobility of the hip.
  • Femoral Acetabular Impingement – When the two bones that make up the hip joint are not in optimal contact with each other, it can cause unwanted rubbing or pinching. This can prevent the joint from gliding and moving smoothly. Symptoms often include limited hip motion and pain in the hip and groin area.
  • Muscle Strain – This is the most common of all hip injuries. A hip muscle can be injured by an unexpected fall, a sports injury, chronic overuse, or an awkward sudden movement. It may cause swelling or bruising, pain, and decreased strength of the hip.

Regardless of the type of injury, physiotherapy is an effective method to treat hip injuries and prevent them from reoccurring in the future. Physiotherapy can promote improved hip function through stretching, hands on techniques, strengthening exercises, as well as many others. If you think you’ve sustained a hip injury, book an appointment with one of our physiotherapists today.

Contact us to book your initial physiotherapy assessment + treatment or to learn more.

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Are You Struggling with Shoulder Pain?

One of the most common areas of injuries we see at our clinic is the shoulder. The shoulder is one of the most mobile joints of the body but as such, it’s also very complex. Though a lot of shoulder issues present similarly, there are a few differences we can take note of. Here are some of the most common injuries we are at our clinic:

Rotator Cuff Tear

The rotator cuff is a group of four muscles around the shoulder girdle that are responsible for holding your shoulder in its socket as well as its movement. Tears can occur in the rotator cuff muscles as they can in any muscle throughout the body. Rotator cuff tears can occur either through trauma, such as a fall, or through degenerative changes caused by repetitive stress on the tendons. 

Symptoms of rotator cuff tears may include:

  • Pain at night
  • Pain with reaching overhead
  • Shoulder stiffness
  • Weakness of the shoulder and the arm

Most rotator cuff injuries do not require surgical repair but are rather treated with physiotherapy. In some cases, orthopedic specialists may recommend a corticosteroid injection to help with your pain.

Shoulder Impingement Syndrome

“Impingement” of the shoulder is a general term that refers to the rotator cuff tendons being pinched in the space underneath the acromion – the point of the shoulder. This type of condition is non-traumatic. Oftentimes, it can be related to postural imbalances or anatomical factors affecting the way your shoulder sits in its socket. Patients with shoulder impingement syndromes often have pain with movement of the shoulder especially at and above shoulder level. 

Frozen Shoulder

Patients who have frozen shoulders usually start experiencing pain around their shoulder without a specific mechanism of injury and over time, start to notice significant restrictions in the movement of the shoulder especially with overhead movements. This makes it quite difficult to complete day to day activities such as washing/brushing hair, cooking and cleaning. 

Over time, patients will also experience significant weakness in their shoulders. The exact cause of frozen shoulder is not entirely understood. Many doctors may suggest a corticosteroid injection to help reduce inflammation throughout the shoulder joint. 

If you are struggling with shoulder pain our team of experienced physiotherapists are here to help and get you back to your best self. We understand that shoulder pain can be debilitating, but with the right care, you can overcome it. Don’t hesitate to reach out and take a first step towards a pain-free life.

Contact us to book your initial physiotherapy assessment + treatment or to learn more.

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Knee Pain? It Could be “Jumper’s Knee”

Our Oakville Physiotherapy team treats knee pain from acute sprains to rehab after surgeries such as ACL repair and total knee replacements. Commonly we see people with knee pain that creeps up on them.

Have you been experiencing annoying knee pain at the front of the knee that doesn’t seem to go away? Did it seem to come on slowly and you can’t recall a specific event where you injured it?

You may have an injury called Jumper’s Knee also referred to as patellar tendinopathy. 

What is Jumper’s Knee / Patellar Tendinopathy?

Jumper’s knee is an overuse injury of the knee caused by repetitive stress on the patellar tendon- the tendon that connects your kneecap (patella) to your shin bone (tibia). As the name implies, any activity associated with lots of jumping, landing, or cutting (fast direction changes) can put you at risk for developing Jumper’s knee.  It is most common in active individuals who play quick intensity sports such as basketball, volleyball, track, skiing, or running. However, anyone who is active and has recently changed or increased their workout intensity, frequency or training surface can be affected. 

Soccer player standing on soccer ball showing sports physio in Oakville

Symptoms of Jumper’s knee include a dull, aching pain in the front of the knee just below the kneecap. Pain is often worse with activity and especially those involving bending the knee – running, jumping, squatting, or lunging. The knee may also be aggravated by prolonged sitting. 

Since Jumper’s knee is an overuse injury, it is important to learn how to use and load the tendon properly so the tendon can heal and avoid injury in the future. A physiotherapist can thoroughly assess your knee to determine if your symptoms are consistent with Jumper’s knee, or another cause. They can also show you how to safely exercise in order to optimize the strength and recovery of your patellar tendon in a way that is personalized to you. 

Oakville rep basketball sports injury clinic and knee pain

Whether knee pain is keeping you from playing rep basketball or soccer, or from maintaining a healthy lifestyle with activities of enjoyment, our Physio’s are here to help!

If you are currently experiencing knee pain, please contact us to book with one of our physiotherapists. 

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Thumb Pain – from an Oakville Physio

For being a small joint, having pain or issues in our thumbs can cause us big problems!

Our thumbs help us grip, and grab in fine ad gross motor tasks. From carry a baby seat to holding your hand open in a baseball mitt, to knitting and chopping dinner, you don’t realize how important you thumbs are until you have thumb pain that prevents you from doing these things comfortably.

Even though it’s a small area, your Physiotherapist and Massage Therapist take your complaints seriously. Like all injuries and pains in the body your physiotherapist will take a thorough history of our health, habits, the onset of the issue and how it is presenting. They will take you through movements and special tests to rule in and rule out various issues and types of tissues.

Like many issues in the body thumb issues and pains can from the joints (where the bones meet), the tendons, the muscles, and the ligaments. In some cases it can be more than one thing contributing to the pain.

Chronic Thumb Pain / Issues

With chronic or ongoing thumb pain Physiotherapists often look to the joints or the tendons as a primary culprit.

Osteoarthritis (OA) – the carpometacarpal joint of the thumb can cause ongoing thumb issues. As Physiotherapists we look to patterns of pain. The thumb joint may have a squaring type of change and the joint line may be tender to the touch. Your physiotherapist will work with you on your goals to help you protect the joint, manage your pain and get you closer to activity. Having osteoarthritis does not mean you cannot improve your pain.

Tendinosis – The tendons of the thumb connect the muscles to the bone. They act as a pulley system. These tendons over time and with repetitive loads can wear and thicken. Although less common than other areas of the body this can be an issue in the thumb. Your physio or massage therapist may suggest working on these tendons and the surrounding muscles. They may provide you with exercises to strengthen the area as well. Sometimes modifying what you do can also be part of the trick.

Trigger Thumb – Having the thumb catch and get stuck during movement can be painful, or not. When you move your thumb into a fist and then try and open it it may catch or click. For some people, they have to use their other hand to open the thumb back up. This can also happen in the fingers and is aptly named “trigger finger”. This is also known as “stenosing tenosynovitis”. The tendons move through the tendons sheaths and a series of pulleys. In trigger thumb or finger, an enlarged flexor tendon gets trapped or caught up in the pulley system. The area of entrapment may be closer to the palm than the area that gets “stuck”. This area of entrapment can be painful, but is not always. Your physiotherapist or massage therapist will give you treatment depending on how this presents and how it is affecting your daily life.

Like most things, these painful thumb issues are best treated early. If you have been having thumb pain that is new, not going away, is impacting your activities of enjoyment, or is worsening, it is helpful to have a thorough physiotherapy assessment. If the issue has been there for longer or there has been an increase in pain, physiotherapists are also a part of your team.

Our next blog post will talk about more acute, or sudden injuries of the thumb.

Contact us at our Oakville Physio, Massage, Yoga, and foot clinic to book with one of our trained practitioners.

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How Physiotherapy can Help Headaches

Headaches can be the result of many things. For many people headaches can be a fairly regular occurrence. For some people if they are not addressed headache symptoms can increase.

Our North Oakville team of physiotherapists, RMT’s, and acupuncturists work closely with many people who experience headaches.

There are different types of headaches and as such treatment options may vary. It is important to have a trained professional assist you with your headache diagnosis. Your physiotherapist can be part of your team in this regards.

Physiotherapy treatment can be quite effective in treating headaches that are caused by the joints and muscles in and around the neck. One category of headache physio is effective in treating is called cervicogenic headache (CGH) or “neck headaches”. Working with a qualified physio in the treatment of cervicogenic headaches can be very helpful in relieving pain and preventing future occurrence.

Diagnosing a Cervicogenic Headache:

Your physiotherapist will likely use information provided in the gold standard outline developed by the Cervicogenic Headache International Study Group (CHISG). The outline recognizes that it may be a cervicogenic headache if:

  • There are signs / symptoms of neck involvement. This means headache is created with neck movement / positioning, by application of pressure to the upper neck, or decreased neck range of motion combined with arm / shoulder pain
  • The headache can be confirmed by nerve block type injections- this is impractical in most settings for diagnosis purposes
  • Pain on one side of the head (this pain does not shift sides, but rather remains on one side)
  • Those of the female sex are more likely to experience this type of headache
  • People who have this headache have limited help from common medications
  • There may be a history of head / neck trauma or injury
Oakville Physiotherapy clinic fall prevention

Cervicogenic Headaches and Physiotherapy Treatment:

Your physiotherapist will do a thorough assessment based on the history of your headaches, your symptoms and a physical examination. Once they have ruled out anything where they may want you to be seen by a physician they will work with you on a treatment plan for your headaches.

As with all patients your treatment with a physio is not one size fits all. Based on your individual case they may suggest a combination of hands on treatment, exercises and activity / environment modifications to help treat your headache.

If you think you have been experiencing this type of headache, one of our physiotherapists will be able to provide a thorough assessment to ensure you headache is coming from your neck. They will then work with you to come up with a plan of action to provide you with relief.

Contact us to book in with one of our North Oakville / Burloak Physiotherapists.

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Osteoarthritis & Physiotherapy

As Physiotherapists, RMT’s, Chiropodists and Yoga Therapists we see many people who have osteoarthritis. We may or may not be treating them for issues directly related to the arthritis.

What is Osteoarthritis?

There are many different types of arthritis. Some affect the joints, some affect the tendons, muscles and ligaments. Some affects specific areas, and some affect the whole body.

The most common type of arthritis is Osteoarthritis or “OA”. This is a type of arthritis that affects a persons synovial joints. In OA, the cartilage that covers the ends of the bones may have changes or be worn away. Joint changes in OA can (but not necessarily) cause pain, stiffness, inflammation and trouble with movement.

OA refers to the classic “wear and tear” of the joints. It is commonly seen in the knees, hips, low back, neck, the joints of the fingers and the big toes. The pain generally stays locally in the joint that it is affected by.

Risk Factors of Osteoarthritis Include:

  • Age
  • Female Gender
  • Obesity
  • Anatomical Factors
  • Muscle weakness
  • Previous joint injury (eg. sports or occupation related etc)
Low back pain at oakville physio

Primary versus Secondary OA

Primary OA refers to normal “wear and tear” of the joints. It generally starts showing in people between 55 and 60 years of age. Everyone is different in how they experience symptoms and IF they have pain and limitations. The above risk factors also play a role in this.

Secondary OA refers to a specific injury or trigger that may accelerate cartilage breakdown. Injury, obesity, a history of certain diseases like diabetes, marfan syndrome and other connective tissue disorders,

Signs and Symptoms of OA:

People with osteoarthritis may come into our Oakville clinic looking for treatment from one of our Physio’s, RMT’s or Chiropodists due to one or a combination of the following issues.

There may be a precipitating event that flairs up symptoms of OA like a fall or injury. A person may complain of local pain. The intensity of the pain may be variable. A joint with OA may have stiffness or a decreased range of motion. This can be from a combination of the joint as well as the soft tissue structures around it, over time.

A person with OA may hear clicking or cracking with movement of a joint that may or may not decrease as they move more. The noises may or may not be associated with pain. There may also be mild swelling around a joint with osteoarthritis.

Imaging and Arthritis:

In addition to the signs above some family doctors like to send people for X-rays to confirm their suspicions. X-rays show the joint surfaces and the space between the joints. This will show the thickness and smoothness of the cartilage.

X-rays can sometimes be a red herring.This means that sometimes there may be pain in an area and the imaging shows no joint changes or someone may not have any pain but X-rays show more significant arthritis.

Physiotherapy for knee pain caused by osteoarthritis / OAarthritis

Management of Osteoarthritis:

If you have OA and or the above symptoms, a physiotherapist is a key member of your health care team.

The treatment and education they will provide you should be focussed on your specific limitations, your lifestyle and your goals.

If a joint replacement like a total knee replacement (THR) or total hip replacement (THR) is in your future, we (physiotherapists) can BOTH help get you ready and help you with your recovery. Hopefully you will access physiotherapy early enough that we will help you delay or even prevent needing these surgeries!

Physiotherapists will help you with specific ways to add strength and mobility in an area. This will help with activities of daily living and pain. Fall prevention activities are very important in people with OA as there is a 30% increased falls risk in people with OA. Some of this may have to do with pain medications frequently prescribed. Physiotherapists can help both with a persons pain and pain management as well as longer term pain management strategies.

Massage Therapists can also help with pain and mobility in stiff joints.

Chiropodists can help with the joint alignment from the bottom up through the use of custom orthotics. This can help with both hip, knee and low back OA.

How WE can help!

Having Osteoarthritis does not mean you are destined for years of pain and problems. There is a lot that can be done conservatively to take action.

Oakville Physio showing exercise prescription

Our team at North Oakville’s Palermo Physio and Wellness centre is here to help not only with your aches and pains but also with prevention.

Our Registered Massage Therapists can work on joints and muscles that are stiff and uncomfortable. Many people book in for massage when they have pain and find value in booking massages at regular intervals.

Our Chiropodists provide thorough biomechanics assessments and gait analysis. They can give advise on footwear and measure and fit you for the best custom orthotics for you and your lifestyle and needs.

Our Physiotherapists will work with you to help you get stronger, move better and to work towards your goals. You deserve to have an amazing quality of life and we are here to help!

Contact us to see how we can help!

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