Formerly Sturgeon Valley Physiotherapy

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shin-splint

Pain-proof Your Next Run: Sideline Shin Splints with these Tips and Exercises

Shin splint’s area of discomfort typically measures about 10-15 cm. Shin splint is developed when the bone tissues and muscles in the leg are overworked during your runs.  It happens over a period of time when constant pounding and stress are placed on the bones, muscles, and joints of the lower legs, resulting to irritation and inflammation which then leads to pain.

Shin splint symptoms could include sharp, razor-like pain which may be felt during and after the exercise. Pain is aggravated when you touch the sore part. Failure to rehab a previous shin splint is likely to have reoccurring problem. Know the proper stretches and the right treatment approach to completely eliminate shin splint symptoms.

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hip-pain-help

Your Hip Helper: Stretches and Exercises to Painless Gardening

As much as gardening is an enjoyable activity during spring season, it can also put strain on your lower back leading to pain and discomfort around the hip area.  The right stretches and exercises can effectively prevent hip pain from gardening. We’ve gathered quick, easy stretches, exercises and routine tweaks that will strengthen your hip flexors and prevent balancing issues or injuries.

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plantar-faciitis-help

On the Mend: Post Plantar Fasciitis Workout Pointers to Aid Recovery

Plantar fasciitis is a common heel problem characterized by a stabbing pain which is usually felt in the morning when doing the first steps. This condition is common to runners, hikers and to people whose works involve prolonged standing. Plantar fasciitis may also happen if you wear shoes that are not well-fitted or have inadequate support. It can happen at any age but it is more common to people of ages 40-60 years old.

When the plantar fascia ligaments in our foot are stretched irregularly, a tear or inflammation is likely to develop which then leads to pain felt around the heel’s surface. Ice therapy is a good first aid to alleviate inflammation and pain from plantar fasciitis. To do this, use a frozen water bottle. Roll the bottle back and forth under your foot. Do this 10 minute several times a day. Pain should significantly reduce a day after. You can also use over-the-counter pain relievers. Rest and reduce activities that may have caused pain.

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pulled-hamstring-selfcare

Hamstring Pull: Treatment at Home

Pulled hamstring could be very painful. Worse, severe ones make it almost impossible to walk or even move your feet. The pain is accompanied with inflammation that must be controlled ASAP. This injury happens when muscles at the back our thigh are overloaded or torn. The condition is common to football players, runners and athletes whose activities include jumping or sudden stop and start.

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Tennis Elbow vs Golfers Elbow

Tennis Elbow vs Golfers Elbow- Which is it? Find out!

Tennis elbow vs golfers elbow, both affect the arm with pain that may spread to your forearm and wrist and at times, the aching sensation may extend to the fingers. Tennis and golfer’s elbow are both characterized with persistent pain, swelling and redness – all of which affect your everyday life.

As troublesome these conditions may be, there are things you can do to accelerate your healing process. Yes, it is possible to get back to your the regular swing of things.

How do you know if it’s golfers elbow or tennis elbow?

Both golfer’s and tennis elbow occur when tendons attached to the elbow are inflamed. It could happen to anyone even if you are not into tennis or golf. The difference between these two conditions is the place where the inflammation occurs. Tennis elbow affects the outside epicondyle of your elbow while golfer’s elbow affects the inside epicondyle.

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back pain management

Back Pain: Management and Practical Solutions

Severe back pain could include numbness, weakness or tingling feeling in the legs. When this happens, call your doctor or a registered physiotherapist for help. As for mild back pain, in some cases it can be managed at home with self-treatments and proper routines. Today we look at a few self-managing back pain solutions.

 

5 in 10 Canadians Suffer Back Pain – and the Trend is Growing

The Canadian Chiropractic Association cited that 5 in 10 Canadians suffer back pain while 85% of working people can experience back pain on their lifetime.

Women, specifically, are more prone to back problems because of how their lifestyle works – heavy purses, the usual one-hip rides for their children and pregnancy itself may cause back pain.

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