To celebrate National Physiotherapy Month, we would like to highlight some common injuries we see during this time of year and some helpful tips to identify and prevent them from happening to you!
Why so many injuries this time of year? Spring brings in a lot of new faces, and some familiar ones, to the clinic. As we emerge from our winter hibernation and get back outside, we quickly increase our activity levels. Jumping right back into gardening, cycling, tennis, and all of our other favourite activities without hesitation can sometimes be a recipe for disaster. We also tend to see a lack of a good warm-up, stretching before/after activity, and a gradual progression back into our hobbies - especially when these hobbies aren't sports, it's more likely to not think about warm-ups and cooldowns. Our muscles, joints, and tissues aren’t used to these forces and postures yet, and it often lands you in the Physiotherapy treatment room.
Common injuries we see this time of year:
Tennis elbow
Plantar fasciitis
Rotator cuff shoulder strains
Low back pain
Below are a few tips on how you can identify these injuries and hopefully work to prevent them. Please remember though if these pains persist longer than a few days, it's always best to be assessed by a professional to accurately diagnose the problem and treat it accordingly.
Tennis Elbow (Lateral Epicondylitis) Typical Presentation - pain around the outer elbow - tender to touch - maybe throbbing and inflamed. Common Causes - repetitive forearm use ie. gripping and swinging a racket or golf club - using hammers and screwdrivers during renovations - digging, pulling weeds, and using garden tools. Early Remedies - ice the area for 5-10 minutes a few times a day - tennis elbow braces can often help disperse forces to allow healing
Plantar Fasciitis
Typical Presentation
- pain under the heel
- acute and sharp pain while standing/walking
- first few steps in the morning are the worst
Common Causes
- increase in walking or running
- sudden weight gain
- improper footwear and arch support
Early Remedies
- ice the area for 5-10 minutes a few times each day
- wear supportive footwear and limit impact activities
- pump your ankles up and down before stepping out of bed in the morning
Low Back Pain
Typical Presentation
- sharp or dull pain across the low back
- limited spinal movements
- pain may refer down into the buttock or leg
Common Causes
- prolonged forward or poor postures
- improper lifting mechanics
- rotation movements like a golf or tennis swing
Early Remedies
- gentle stretching
- light walking
- lying on your back with knees bent/supported by a pillow
Rotator Cuff Shoulder Strain Typical Presentation - pain around the shoulder - sharp pain with overhead movements or reaching back - pain at rest Common Causes - repetitive overhead use - starting a new sport such as tennis - sudden pulling motions or falls landing on the hand or arm Early Remedies - Ice the area for 5-10 minutes a few times each day - avoid overhead movements and other aggravating factors - gentle pain-free shoulder movements
Remember, whenever you have pain or injury, it is always best to be assessed by a professional. If the pain doesn't subside in 1-3 days, please give us a call.
Stay healthy this Spring & Summer!
To request an appointment with our physiotherapists, Colby or Jocelyn, or any of our Massage Therapists, Chiropractors, or Naturopath, please call us at 416-972-6279, or click here.
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