March 8th marks International Women’s Day and Triangle Physiotherapy is proud to be able to empower women to advocate for themselves and their health needs.
Our goal is to encourage women to focus on their health, both, physical and mental. Build your healthcare team and schedule regular visits, in addition to exercising regularly and eating healthy.
Women’s Health and the Pelvic Floor
Women’s health is intricately connected to the well-being of the pelvic floor, a group of muscles, ligaments, and tissues supporting the uterus, bladder, and rectum. Maintaining a healthy pelvic floor is crucial for various functions, including urinary and bowel control, sexual function, and providing support during pregnancy. Pregnancy, childbirth, hormonal changes, and aging can impact the pelvic floor, leading to issues like incontinence, pelvic organ prolapse, and sexual dysfunction.
Maintaining a healthy lifestyle, proper posture, and seeking guidance from a pelvic health physiotherapist are essential for women’s pelvic floor health. Awareness and proactive care contribute to overall well-being, enabling women to lead active and fulfilling lives while addressing potential pelvic floor challenges.
What are the symptoms of Pelvic Floor Dysfunction?
Pelvic Floor Dysfunction (PFD) can manifest through various symptoms, which may vary in intensity and duration. Common signs of PFD include:
- Urinary Issues:
- Urinary incontinence: Involuntary leakage of urine.
- Frequent urination: The need to urinate more often than usual.
- Difficulty emptying the bladder: Struggling to fully release urine.
- Bowel Issues:
- Constipation: Difficulty passing stools or infrequent bowel movements.
- Straining during bowel movements: Experiencing difficulty while trying to have a bowel movement.
- Pelvic Pain:
- Pelvic pain or discomfort: Discomfort in the pelvic region, which may be persistent or intermittent.
- Pain during sexual intercourse: Discomfort or pain during sexual activity.
- Muscle Tension:
- Tight or spasming pelvic muscles: Increased muscle tension in the pelvic floor.
- Pelvic Organ Prolapse:
- The feeling of pressure or fullness in the pelvic area: Sensation of something bulging or descending into the vagina.
- Lower Back Pain:
- Chronic lower back pain: Discomfort or pain in the lower back region.
- Changes in Posture:
- Altered posture: Changes in the alignment of the spine and pelvis.
How a Pelvic Health Physiotherapist can help and what to expect?
A Pelvic Health Physiotherapist specializes in assessing and treating conditions related to the pelvic floor and surrounding areas. Here’s how they can help and what to expect during a session:
- Assessment:
- A thorough assessment of your medical history, pelvic health, and relevant symptoms.
- Physical examination, which may include internal and external assessments to evaluate the strength, flexibility, and coordination of the pelvic floor muscles.
- Education:
- Detailed explanation of pelvic anatomy and the role of pelvic floor muscles in various functions.
- Guidance on lifestyle factors, posture, and habits that may contribute to pelvic health issues.
- Pelvic Floor Exercises:
- Prescribing personalized pelvic floor exercises, to strengthen or relax specific muscles based on the assessment findings.
- Teaching proper technique and ensuring exercises are performed correctly.
- Manual Therapy:
- Hands-on techniques to release tension in the pelvic floor muscles or surrounding tissues.
- Myofascial release and trigger point therapy to address muscle knots or tightness.
- Biofeedback:
- Using biofeedback tools to provide real-time information about pelvic floor muscle activity.
- Assisting individuals in learning how to control and coordinate their pelvic floor muscles.
- Behavioral Strategies:
- Implementing behavioral strategies for managing and improving bladder and bowel function.
- Developing strategies for optimizing pelvic health during daily activities.
Where can I find a pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
Biking injuries can occur due to various reasons, including accidents, overuse, improper bike setup, or poor riding technique. It’s important to address injuries promptly and seek professional medical advice if needed.
Here are common biking injuries and general tips on how to manage them:
- Sprains and Strains:
- Management: Rest, ice, compression, and elevation (R.I.C.E.) can help alleviate pain and swelling.
- Prevention: Warm up before riding, stretch regularly, and ensure proper bike fit.
- Road Rash:
- Management: Clean the wound thoroughly, apply an antiseptic ointment, and keep it covered with a sterile dressing.
- Prevention: Wear appropriate protective gear, including gloves, long-sleeved shirts, and pants.
- Fractures:
- Management: Seek immediate medical attention. Immobilize the affected area and avoid putting weight on it.
- Prevention: Wear protective gear, including a helmet, and follow proper safety guidelines.
- Cuts and Abrasions:
- Management: Clean the wound with mild soap and water, apply an antiseptic, and cover with a sterile dressing.
- Prevention: Wear protective clothing, such as long sleeves and pants, and use gloves.
- Overuse Injuries:
- Management: Rest, ice, and anti-inflammatory medications can help. Physical therapy may be beneficial.
- Prevention: Gradually increase your riding intensity and distance, cross-train to strengthen supporting muscles, and maintain a proper bike fit.
- Neck and Back Pain:
- Management: Rest, gentle stretching, and over-the-counter pain medications can provide relief. If persistent, consult a healthcare professional.
- Prevention: Ensure proper bike fit, maintain good posture while riding, and incorporate core-strengthening exercises.
- Nerve Compression (Cyclist’s Palsy):
- Management: Rest, anti-inflammatory medications, and adjusting bike setup. Consult a healthcare professional if symptoms persist.
- Prevention: Change hand positions regularly while riding, wear padded gloves, and maintain a proper bike fit.
- Dehydration and Heat-Related Issues:
- Management: Rehydrate, rest in a cool place, and use electrolyte solutions. Seek medical attention for severe cases.
- Prevention: Stay well-hydrated, wear appropriate clothing, and avoid riding in extreme heat.
Always remember to consult with a healthcare professional for accurate diagnosis and treatment. If in doubt about the severity of an injury, seek medical attention promptly. Additionally, consider taking preventive measures to minimize the risk of injuries during biking activities.
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
Are you consuming too much sugar? Without even looking at your diet, I can say that the answer is probably yes. In this day and age, you’d be hard-pressed to find any food product without some kind of added sugar or sweetener in it. So unless you are making a conscious effort to avoid added sugar, chances are you’re having too much of it. The American Heart Association recommends the following:
6 tsp of added sugar daily for women
9 tsp of added sugar daily for men
The reality? On average, adults consume a whopping 22 tsp of added sugar daily. Teens are even worse, with an average of 34 tsp daily.
Why it’s not your fault
Your sugar addiction isn’t really your fault, and I’m not just saying that because of all the added sugars that companies dump into their food products. There is an evolutionary origin of eating with pleasure. Foods with a high energy density (small amount of food with lots of calories) tend to be more palatable. Humans have been known to crave sweetness from a young age. In fact, babies crave fruit long before they are exposed to added sugars in foods. So it’s in our nature to want sugary snacks… but we’ve gone overboard. Historically, refined sugars were only consumed in small amounts, but they now account for almost 20% of total caloric intake. In the 1800s, the average American consumed 18 pounds of dietary sugar per year. Today, the average American consumes 150 pounds in a year. That’s a 733% increase in sugar consumption! It used to be an evolutionary advantage to find foods that were high in caloric density, but we have gone way above and beyond what our bodies need and into the dangerous territory of sugar overconsumption.
Problems caused by sugar
Empty calories
When a food has empty calories, this means that there are lots of calories but not much nutritional benefit. For an example, let’s look at Strawberry Twizzlers. If you eat 4 of these (which is what is considered a “serving”), you are consuming 160 calories. This product has NO vitamins, NO enzymes, and NO fiber. By contrast, an example of a food with more “full” calories is an avocado. A regular-sized avocado has 160 calories, the same as those 4 Twizzlers. However, it also contains healthy fats, potassium, fiber, Vitamin C, Vitamin B6, and magnesium. So you can see how eating a fruit or vegetable gets you more bang for your buck in terms of calories consumed in relation to nutritional benefit. Sugar is giving you nothing but calories and all the problems listed below.
Cardiovascular disease
Sugar consumption leads to more risk factors for cardiovascular disease, such as increased blood pressure. Sugar also decreases your HDL (high-density lipoproteins), which is what people call your “good cholesterol”. Sugar can also lead to increased platelet adhesiveness, which means it is easier for your blood to form clots, leading to an increased risk of heart attack and stroke.
Infections
Infections feed off of sugar, which is why I often recommend that my patients cut down on their sugar intake when they are starting to get a cold. Fungal and bacterial infections love sugar the most, so it’s also good to cut back on sugar if you’re starting to get a yeast infection, a UTI, or an ear infection. Sugar also decreases immunity, so if you have an infection, all the sugar you are consuming will feed the infection AND lower your body’s ability to fight the infection. Double-whammy!
Cavities
Dental cavities are usually caused by acids that demineralize the tooth enamel. These acids are produced by a bacteria called Streptococcus mutans. And what did we just learn about bacteria? That’s right, it feeds off of sugar. This strain in particular loves glucose, fructose, lactose, sucrose, and maltose, which will help it to produce those tooth-decaying acids.
Inflammation
Sugar can contribute to inflammation in the body, which can manifest in any of the following ways: digestive upset, joint pain, skin irritation, respiratory issues, and even autoimmune disorder flare-ups. If you have any of these issues, try cutting back on the sugar in your diet and see if it helps.
I could go on and on…
Seriously, the amount of problems caused by sugar is astounding. Here are just a few more:
- Headaches
- Fatigue
- Confused hunger cues
- Digestive upset
- Mood swings
- Brain fog
- Increased body fat
- Depression
- Anxiety
- Acne
- Skin irritation
How is sugar so addictive?
It’s a vicious cycle! First, you eat sugar, which causes your blood sugar levels to spike. Insulin is released in the body to help drop your blood sugar levels. Your blood sugar levels drop, and this causes your appetite to increase and your body to crave the lost sugar high. So you eat sugar again. The cycle continues, over and over throughout the day. And each time you eat sugar, dopamine (the addiction hormone) is released in the brain. That big drop in blood glucose is what is called a “sugar crash” and can cause fatigue, brain fog, headaches, and mood swings. It also confuses the body’s hunger cues, since the body feels like it needs more food when in reality you are just craving sugar.
How does sugar cause weight gain?
Remember when I said that insulin is released in the body when you eat sugar? This insulin release signals the body to take sugar into the cells. If you have a diet that is high in sugar, the cells will be full and so sugar is converted to fat and stored in the body. So when you consume high-sugar food products, you are not only taking in lots of calories, but you are also storing more fat!
How do I avoid the sugar spike and crash?
One of the biggest problems with sugar is how quickly it gets into the bloodstream and how quickly it gets removed. We don’t want blood sugar or insulin to spike quickly. We are aiming for a slower process so that we don’t get the sugar high or ensuing sugar crash. One way we can do this is by combining fats with sugars, which improves the body’s ability to process sugar. For example, if you’re eating an apple, pair it with some nut butter. If you’re having oatmeal, add some nuts to it. If you’re eating toast (very carb-heavy), then put some avocado on it.
Which products have the most added sugars?
As I mentioned earlier, most food products do have added sugars. The top 5 sources of added sugars to really make sure you stay away from are:
- Sweetened beverages (this includes pop, iced tea, and specialty coffee drinks)
- Baked goods (cookies, pies, doughnuts, tarts, brownies, cakes, croissants)
- Dairy desserts (ice cream, frozen dairy bars, sundaes)
- Candy (gummies, chocolates, hard candies)
- Cereal
By now, the public is fairly well-informed about certain products and their sugar content. I’m sure you’ve heard of how horrifically high-sugar things like Red Bull, Coca-Cola, Mountain Dew, and Dairy Queen treats are. But not all high-sugar products are quite as obvious as those. Let’s look at some other food and beverage products you might want to stay away from, keeping in mind that the maximum amount of added sugars in a day is 24 g for a female and 36 g for a male.
- 1 bottle of SoBe Green Tea: 61 g of sugar
- 1 can of Arizona Iced Tea: 72 g of sugar
- 1 container of Yoplait Strawberry Yogurt: 27 g of sugar
This means that if you’re a female and you’re having that Yoplait for breakfast, you are getting more than your recommended daily intake of sugar just from the one container of yogurt!
Clearly, sugar can be sneaky, so it’s important to read labels. Look at the nutrition information table, specifically at the Sugar section and keep in mind what the daily maximum is for you. If you do eat something high in carbohydrates or sugars, try to pair it with a healthy fat to avoid the sugar high and crash.
If you would like healthy sugar-free recipes or more tips on how to control your blood glucose, click HERE to book an appointment for a Naturopathic Assessment with Dr. Corina Kibsey, ND today.
- Oakville Naturopath – Triangle Physiotherapy Oakville
- Naturopath in Mississauga – Triangle Physiotherapy Mississauga
- Downtown Naturopath – Triangle Physiotherapy King West
- Mississauga Naturopath – Triangle Physiotherapy Erin Mills
Article written by: Dr. Corina Kibsey, ND
A stiff neck refers to a condition where the muscles in the neck feel tight, sore, and difficult to move.
What are the causes of a stiff neck?
A Stiff Neck can be caused by various factors, including muscle strain, tension, or injury. Some common causes of a stiff neck include:
- Muscle Strain: Overuse or sudden movements that strain the neck muscles can lead to stiffness.
- Poor Posture: Maintaining an improper posture, especially for extended periods, can contribute to neck stiffness.
- Sleeping Position: Sleeping in an awkward or uncomfortable position, or using a pillow that doesn’t support the neck properly, may result in stiffness.
- Neck Injury: Accidents or injuries, such as whiplash from a car accident, can cause neck stiffness.
- Stress and Tension: Emotional stress and tension can contribute to muscle tension and stiffness in the neck.
- Text Neck: Spending extended periods looking down at electronic devices, such as smartphones or tablets, can strain the neck and lead to stiffness.
- Underlying Medical Conditions: Certain medical conditions, such as arthritis, cervical spine disorders, or infections, can also cause a stiff neck.
How do I fix a stiff neck?
Do not despair, there are many ways to help resolve a stiff neck.
- Stretch – Visit a physiotherapist or chiropractor and they can show you the best stretches for a stiff neck.
- Massage Therapy – Book an appointment with a registered massage therapist who can help release the knots and help with relaxing the tight muscles.
- Use a heating pad to get some relief from the pain. A hot shower helps as well.
- Manual Therapy – See a physiotherapist who can use manual therapy techniques to release and mobilize the joint.
- Dry-needling – A physiotherapist who does dry-needling can make a difference in resolving your stiff neck.
- Sleeping Position – Your physiotherapist can educate you on modifying your sleeping position so that your stiff neck does not become a recurring problem.
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
Sleep plays a crucial role in promoting overall health and well-being. It is a fundamental physiological process that is essential for various functions in the body.
Healthy bedtime habits can make a big difference in your quality of life. Having healthy sleep
habits is often referred to as having good “sleep hygiene.”
Why is sleep important?
Sleep is critical to many of our body systems, including:
- Optimal immune function
- Tissue healing
- Cardiovascular health
- Cognitive function, learning, and memory.
What are the effects of inadequate sleep?
The effects of not sleeping well are:
- Increased pain perception
- Reduced quality of life
- Loss of optimal function
- Anxiety and depression
- Lack of attention
- Impaired memory
- Increased risk of accidents, falls, and other injuries
- Some studies have also indicated sleep disorders may be a risk factor for cancer.
What is Sleep Hygiene?
Having healthy sleep habits is also known as having good “Sleep Hygiene”. Here are some tips on creating good sleep hygiene:
- Try to stick to a sleeping schedule – have a consistent bedtime and wake-up time.
- Have a bedtime ritual that involves a relaxing routine like a skincare routine, listening to relaxing music, or reading a few pages of a book.
- Avoid being on electronics closer to bedtime.
- Exercise every day.
- Avoid naps during the day.
- Ensure your mattress and pillows are comfortable.
- Avoid eating heavy meals 2-3 hours before bedtime. Avoiding alcohol, caffeine, and cigarettes also helps.
- Evaluate your room, eliminate bright lights, and make sure the temperature is set to your comfort level.
- If your partner snores, get a pair of earplugs. If a window has a sliver of bright light that bothers you, consider getting a sleep mask.
What does physiotherapy have to do with sleep?
Physiotherapists are advocates for prevention and health promotion. They have a wealth of information to educate their patients on living a healthy lifestyle and improving their quality of life. Physiotherapists can also help with:
- Pain Management: Individuals with chronic pain conditions, such as back pain, neck pain, or joint pain, may experience difficulty sleeping. Physiotherapy interventions, such as exercises, stretches, and manual therapy, can help manage and alleviate pain, promoting better sleep.
- Posture and Alignment: Poor posture or musculoskeletal misalignments can contribute to discomfort during sleep. Physiotherapists can assess and address postural issues, providing exercises and interventions to improve alignment and reduce pain, potentially enhancing sleep quality.
- Muscle Tension and Relaxation: Physiotherapy techniques, such as massage, stretching, and relaxation exercises, can help reduce muscle tension. Individuals who experience muscle stiffness or tension-related sleep disturbances may benefit from physiotherapy interventions aimed at promoting relaxation.
- Respiratory Function: Some physiotherapy techniques focus on respiratory function and breathing exercises. Improving respiratory function can contribute to better oxygenation and may have positive effects on sleep quality, especially for individuals with conditions like sleep apnea.
- Exercise and Physical Activity: Regular physical activity, prescribed and guided by a physiotherapist, has been linked to improved sleep. Exercise can contribute to overall well-being, reduce stress, and enhance sleep duration and quality.
- Sleep Posture and Ergonomics: Physiotherapists can guideon proper sleep posture and ergonomic considerations. This may include recommendations for pillows, mattresses, and sleep positions that support musculoskeletal health and minimize discomfort.
- Stress Reduction: Physiotherapy interventions often include stress management techniques. Stress and anxiety can negatively impact sleep, so addressing these factors through physiotherapy may indirectly contribute to improved sleep.
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
Carpal tunnel syndrome is a painful disorder of the hand caused by the entrapment of the median nerve that passes through the carpal tunnel at the wrist. The wrist bones (carpal bones) form the base of the tunnel and strong ligaments (flexor retinaculum) form the roof. The carpal tunnel contains the median nerve, blood vessels, and tendons that pass to and from your hand. Carpal tunnel syndrome occurs when either the space in the tunnel decreases or when the contents enlarge.
What are the causes of carpal tunnel syndrome?
Some common causes and risk factors include:
- Repetitive hand and wrist movements: Performing repetitive motions with the hands and wrists, especially in awkward positions, can contribute to the compression of the median nerve. This is common in activities such as typing, using a computer mouse, or assembly line work.
- Prolonged wrist flexion: Keeping the wrist in a flexed or extended position for extended periods can increase pressure on the median nerve. This can happen during activities like using a computer keyboard or mouse, playing musical instruments, or using tools that vibrate.
- Anatomical factors: Certain anatomical characteristics, such as having a smaller carpal tunnel or a shape that predisposes to compression, can increase the likelihood of developing carpal tunnel syndrome.
- Trauma or injury: A wrist injury or trauma, such as a fracture or sprain, can lead to swelling and inflammation in the carpal tunnel, compressing the median nerve.
- Medical conditions: Certain medical conditions, such as rheumatoid arthritis, diabetes, and thyroid disorders, can increase the risk of carpal tunnel syndrome. Hormonal changes, such as those that occur during pregnancy or menopause, can also contribute.
- Genetics: There may be a genetic predisposition to carpal tunnel syndrome, as some individuals may have a family history of the condition.
- Obesity: Being overweight or obese may increase the risk of developing carpal tunnel syndrome, possibly due to increased pressure on the median nerve.
Who is most at risk for carpal tunnel syndrome?
Women are more commonly affected by carpal tunnel syndrome than men, possibly due to differences in hand anatomy and hormonal factors.
CTS is more prevalent in individuals who are middle-aged or older. As people age, the risk of developing the condition increases.
What are the symptoms of carpal tunnel syndrome?
- Gradual onset of pain, burning, tingling, or numbness in the median nerve pathway (the thumb, index finger, and middle finger)
- Symptoms may be worse at night or early in the morning
- Symptoms may be relieved by shaking or flicking of the hand
- As the condition progresses, there may be numbness, weakness, and muscle wasting of the thumb muscles causing difficulty with pinching, gripping, and frequently dropping things
Can physiotherapy help with Carpal Tunnel Syndrome?
Physiotherapy treatment for carpal tunnel syndrome:
- Education on rest, activity modification, and workplace ergonomics
- Mobilization of the carpal bones and the median nerve
- Therapeutic ultrasound therapy over the carpal tunnel to speed up healing
- Splinting the wrist during sleep
- Exercises to stretch and strengthen forearm and hand muscles, nerve gliding and correction exercises
- Acupuncture
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
When we think about pelvic health, we often think of women’s issues, but did you know that men also have a pelvic floor? That’s right! The male pelvic floor is a group of muscles that support the bladder, bowel, and sexual organs.
However, just like any other muscle group, the male pelvic floor can become weakened or tense, leading to a variety of issues. For example, pelvic pain, urinary or fecal incontinence, and erectile dysfunction can all be caused by pelvic floor dysfunction.
What are the Causes of Pelvic Floor Dysfunction in Men?
When we think about pelvic health, we often think of women’s issues, but did you know that men also have a pelvic floor? That’s right! The male pelvic floor is a group of muscles that support the bladder, bowel, and sexual organs.
However, just like any other muscle group, the male pelvic floor can become weakened or tense, leading to a variety of issues. For example, pelvic pain, urinary or fecal incontinence, and erectile dysfunction can all be caused by pelvic floor dysfunction.
The pelvic floor conditions we see in men are:
- Post-Prostatectomy Incontinence
- Post-prostatectomy Erectile dysfunction
- Pelvic Pain – Testicular & Penile pain, Chronic Prostatitis
How is Pelvic Floor Dysfunction diagnosed in Men?
Once you come in for an initial assessment, a qualified pelvic health physiotherapist will begin by taking a detailed medical history and a review of your symptoms, followed by an assessment of your symptoms and pelvis.
Once the cause of your pain or dysfunction has been diagnosed, your pelvic health physiotherapist will discuss the findings with you, as well as explain treatment options and expected outcomes.
What to Expect During Pelvic Floor Physiotherapy for Men?
Your pelvic floor physiotherapist will design an individual treatment plan that would aim to meet your goals, which may include one or more of the following; pelvic floor and pelvic muscle exercises, education, mindfulness and relaxation techniques, and bladder and bowel training.
Where can I find a men’s pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
What is the ACL?
The ACL, or Anterior Cruciate Ligament, is one of the four major ligaments in the knee joint. It is located in the center of the knee and runs diagonally, connecting the femur (thigh bone) to the tibia (shin bone). Its primary function is to prevent excessive forward movement of the tibia relative to the femur and control rotational movements of the knee.
What is an ACL Injury?
Injuries to the ACL are relatively common, often occurring during sports activities that involve sudden stops, changes in direction, or direct impact on the knee. ACL injuries can range from mild sprains to complete tears. When the ACL is torn, it can lead to instability in the knee, difficulty with weight-bearing, and a decreased ability to perform certain activities.
What are the symptoms of an ACL injury?
Common symptoms of an ACL injury include:
- Pain: Individuals with an ACL injury often experience pain in the knee. The intensity of the pain can vary based on the severity of the injury.
- Swelling: Swelling typically occurs within a few hours of the injury and may be accompanied by a feeling of tightness or fullness in the knee.
- Instability: A sense of instability or a feeling that the knee is “giving way” is a common symptom. This instability may be particularly noticeable during activities that involve cutting, pivoting, or sudden changes in direction.
- Loss of Range of Motion: The injured knee may have a reduced range of motion, and it may be challenging to fully straighten or bend the knee.
- Audible “Pop” Sound: Some people report hearing or feeling a “pop” at the time of the injury. However, not everyone experiences this sensation.
- Difficulty Weight-bearing: Walking or putting weight on the affected leg may be difficult, especially immediately after the injury.
Can Physiotherapy help with an ACL Injury?
Yes, physiotherapy is a crucial component of the rehabilitation process for individuals with an ACL (Anterior Cruciate Ligament) injury, particularly those who undergo surgical intervention such as ACL reconstruction. Physiotherapy aims to address pain, swelling, muscle weakness, and joint instability while helping individuals regain normal function and return to their usual activities.
Here are some ways in which physiotherapy can help with an ACL injury:
- Post-operative Rehabilitation: After ACL reconstruction surgery, physiotherapy plays a vital role in the postoperative rehabilitation process. The early phases focus on managing pain and swelling, restoring range of motion, and preventing muscle atrophy.
- Strengthening Exercises: Physiotherapists prescribe specific exercises to strengthen the muscles around the knee, including the quadriceps, hamstrings, and calf muscles. Strengthening these muscles helps provide stability to the knee joint.
- Balance and Proprioception Training: ACL injuries can affect balance and proprioception (awareness of joint position). Physiotherapy incorporates exercises to improve balance and proprioception, reducing the risk of future injuries and enhancing overall joint stability.
- Range of Motion Exercises: Physiotherapists guide patients through a series of exercises to regain and maintain a normal range of motion in the knee. This is important for preventing stiffness and improving functional mobility.
- Functional Training: As the rehabilitation progresses, physiotherapy includes functional activities and sport-specific exercises to help individuals return to their normal activities or sports safely.
- Education and Home Exercise Programs: Physiotherapists educate patients about their condition, recovery process, and strategies for preventing future injuries. They often provide home exercise programs to continue rehabilitation between sessions.
- Gradual Return to Sports: For individuals aiming to return to sports or high-demand activities, physiotherapy guides a gradual progression of exercises to ensure a safe and effective return, taking into account factors like strength, agility, and neuromuscular control.
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
We’ve all heard how good running can be for you. Running helps to lose weight, prevent disease, lower stress, strengthen joints, manage blood pressure… the list goes on and on. But there’s a surprising problem you may be experiencing if you’re a long-distance runner. It’s called leaky gut. I know it sounds gross, but if you’re a runner then it’s something to keep in mind. How do you know if you have a leaky gut? Read on to find out common symptoms and how to treat them.
What is a leaky gut, anyway?
Leaky gut, also known as intestinal permeability, is a dysfunction in the lining of our intestine. Our intestinal walls are only one cell layer thick. Their job is to absorb nutrients and prevent bacteria from getting into our bloodstream. When the cells of the gut lining start to separate and let bacteria enter the bloodstream, we get what we call leaky gut. This can lead to all kinds of health issues, including:
- allergies
- asthma
- autoimmune disease
- eczema
- psoriasis
- rheumatoid arthritis
- food sensitivities
- irritable bowel syndrome
- Crohn’s disease
- ulcerative colitis
- thyroid problems
- acne
- nutrient deficiencies
- depression and other mood disorders
How does running lead to leaky gut?
It’s not just running that can lead to leaky gut. Powerlifters and people who do cross-fit are at risk, too. The same goes for anyone who does vigorous strength training or heavy exercise. The gut lining becomes more permeable due to the amount of stress put on your body by these types of activities. High physical stress leads to higher metabolic demands. Endurance sports do appear to have the most profound effect on leaky gut though, which is why you might be more concerned if you’re a marathon runner, cyclist, or triathlete.
When you exercise, plant-derived carbohydrates are digested and fermented by the gut. This can create some harmful byproducts that play a role in creating leaks in your gut. Once you have a leaky gut, toxins are more easily able to cross from your intestines into your bloodstream.
Endurance exercise can also increase our secretion of pro-inflammatory cytokines. This means that more inflammation is happening in the gut, which can throw off the balance of good bacteria versus bad bacteria in the intestines.
If you know me, you know I don’t like talking about health issues without some scientific studies to back up what I’m saying. So let’s take a look at one. Researchers looked at LPS (lipopolysaccharide) levels in athletes. They chose to look at LPS because it is a toxin found in bacteria. They measured LPS from blood samples of 29 athletes before, immediately after, one hour after, two hours after, and 16 hours after a triathlon. What they found was that LPS in the blood increased immediately after the race. But guess what? LPS was even higher than that one hour later. This demonstrated that there was an increase in leaky gut both during and after intense exercise.
I think I might have a leaky gut… now what?
Don’t hang up your running shoes just yet, folks. There might be a solution to those leaks in your gut. Remember how I mentioned that the balance between good and bacteria in the gut can get thrown off? Well, one way to help restore that balance is by taking probiotics. Probiotics are known as the good, healthy bacteria that we want and need in our gut. There are many different strains of probiotics. The two that are most helpful with leaky gut are called Lactobacillus and Bifidobacterium. These strains help cells of the intestinal wall to tighten up the gaps between them.
A study demonstrated that probiotic supplements reduced LPS levels in the blood. This led to a less leaky gut as well as an increase in the amount of time it took to reach fatigue while exercising in hot temperatures. This means that probiotics could help to improve athlete performance, too!
If you are a runner and suspect you may have a leaky gut, don’t wait until deteriorating health issues come along.
Click HERE to book an appointment with Dr. Corina Kibsey, ND today.
What is Plantar Fasciitis?
Plantar fasciitis is an overuse injury. Accumulation of micro-damage leads to the degradation of the collagen fibers that make up the origin point of the plantar aponeurosis. This prevalent condition is the most common cause of heel pain. It is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. Managing plantar fasciitis involves a combination of lifestyle changes, exercises, and medical interventions.
What are the risk factors for plantar fasciitis?
- Overpronation
- High-Arched Feet
- Leg-length Discrepancy
- Footwear
Here are five ways to manage plantar fasciitis:
- Stretching Exercises:
- Perform gentle stretching exercises for the Achilles tendon, calf muscles, and plantar fascia. Regular stretching can help alleviate tension and improve flexibility.
- Towel stretches, calf stretches, and wall stretches are beneficial for targeting the affected areas.
2. Night Splints:
- Wear night splints to keep the foot in a dorsiflexed position while sleeping. This helps stretch the plantar fascia and Achilles tendon, promoting healing and reducing morning pain.
3. Custom Orthotics
- For orthotics to successfully treat plantar fasciitis, they need to control overpronation and the motion of the first metatarsal head.
4. Supportive Footwear
- Choose shoes with proper arch support and cushioning to reduce strain on the plantar fascia. Avoid high heels and worn-out shoes.
- Consider orthotic inserts or custom-made insoles to provide additional support and stability.
5. Physiotherapy
- Consult with a physiotherapist who can guide you through exercises and techniques to strengthen the muscles around the foot and improve overall foot mechanics.
- Shockwave therapy has been known to show great results in the management of plantar fasciitis.
How do I book an appointment with a Physiotherapist near me?
Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills