Posture // Category

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26 May

Our knees support the weight of our bodies with each step we take. When we begin to experience knee pain, it can be very debilitating, especially if the pain is severe. Some common causes of knee pain are: joint strain or damage, patellar maltracking, obesity, poor foot biomechanics, and many others. In some cases, severe osteoarthritis (OA) can be the cause of the knee pain. While exercises are extremely beneficial in building muscular support and managing the effects of the OA, a knee brace can be a good intervention to provide support and delay any surgical intervention. It can help to reduce swelling and pressure on the joints and can shift weight away from the damaged and painful areas of the joint. This can significantly improve a person’s mobility by decreasing their pain.

What is Osteoarthritis?

Osteoarthritis (OA) is the most common joint condition. At its core, it is the deterioration of the cartilage which lines our joints and makes movement fluid and pain-free. While mild OA is a normal age-related change, severe OA involves a significant reduction in the amount of lubricating fluid (known as synovial fluid) within the joint. This can cause significant pain with movement, stiffness, and imbalance because of a more bone-on-bone type of feeling.
Also read, Best Physiotheraoy clinic in Mississauga

Knee brace for Osteoarthritis

As mentioned above, a knee brace can be a good management option for dealing with the effects of OA. A good knee brace will offer the support you need in order to balance and evenly distribute your weight in order to have a more comfortable walk or run. Material used to make braces can be plastic, metal, or sometimes composite materials. In addition, synthetic rubber is used for positioning and padding. It’s made in way so that your skin can breathe while your knees are supported.
Also read, Best Physiotherapy Clinic in Oakville

Types of knee braces in osteoarthritis

There are three styles of braces: Basic, Compression and Unloader for three different levels of support.

  1. Basic braces are for those who suffer from mild pain that worsens with activity and motion. Most people wear them while exercising or walking/running for long periods of time.
  2. Compression sleeves/advanced braces provide support for moderate osteoarthritic pain. They are generally worn during exercise in order to keep the joints warm and hold the knees in proper alignment.
  3. Unloader braces are for severe osteoarthritis. They are worn when a person is suffering from severe pain due to their knee OA and will physically unload the joint, causing less pressure to go through it.

We at Triangle physiotherapy will assess you knee joints and develop a complete treatment plan for you. Our expert physiotherapists can help you choose the correct knee brace to manage your OA. Book your appointment now and feel some relief so you can get back to your normal life as soon as possible!
Visit Here: https://www.trianglephysiotherapy.com

20 Dec

It is always an inconvenience when our bodies don’t perform the way we want them to. It is especially worrisome when we don’t understand why we aren’t feeling at our best. Many times, the feeling of being “off” can be attributed to a vestibular problem. Vestibular disorders can affect a person in numerous ways, and often without any pattern. The vestibular system includes the parts of the inner ear and brain that help control balance and eye movements. It consists of five sensory organs that provide our brain with information about head position and movement.

People with vestibular disorders often experience problems with vertigo, dizziness and visual disturbance. Although dizziness & vertigo can occur in people of any age, it is more common amongst older adults. The feeling of dizziness can be tough to manage and might cause someone to restrict their physical activities and social engagements in order to prevent an injury from a fall. Other typical, secondary problems that can arise from vestibular disorders are nausea/vomiting that reduced the ability to focus or concentrate, and fatigue.

Evidence has shown that vestibular rehabilitation can be effective in improving symptoms related to many vestibular disorders. Symptoms due to vestibular disorders can reduce the quality of life and slow down all aspects of our daily routine.

Also read, Physiotherapy Clinic in Oakville

Some common symptoms are:

  1. Dizziness and imbalance
  2. Decreased in muscular strength and flexibility
  3. Increased joint stiffness
  4. Reduced on stamina
  5. Vision disturbance
  6. Hearing changes
  7. Psychological changes

Diagnosis and treatment are not always the only solution for vestibular disorders. It is important to understand some common, significant limitations in order to better manage them.

Also read, Physiotherapy Mississauga

Some common limitations are:

  1. Balance is commonly taken for granted until it is impaired
  2. People with vestibular disorders can suffer cognitive impacts, such as poor concentration, memory, and word recall
  3. People also restrict their movement and activity level to avoid pain

It is important to note that most of these symptoms can also be caused by other conditions and should be discussed with a healthcare professional or a skilled physiotherapist. At Triangle Physiotherapy, with the help of our skilled team of physiotherapists, your vestibular issues can become a thing of the past!

12 Dec
 We’ve all noticed that we tend to slow down a little during the winter. The drop in temperatures and the occasional snowfall can make us feel like not getting out of bed. This is the time of the year for skiing, snowboarding, skating, and many holiday parties! However, it’s important to make sure that we are still thinking of safety during all of these activities (yes, even the holiday parties) in order to avoid any injuries.

Some common winter sports injuries:
1)    Separated shoulders
2)    Knee Sprains
3)    Torn ligaments
4)    Pulled muscles
5)    Fractures
Also read, Etobicoke Physiotherapy Clinic
Exercising alone isn’t enough to achieve good health if you’ve already had an injury. It’s important to address injuries before they worsen and become more difficult to manage. At Triangle Physiotherapy, we promote active treatment programs that emphasize exercise to encourage client participation & independence.
Overcoming winter aches and pains:
Sometimes, a change in the weather could cause dormant aches to become more apparent. Joint pain can occur anytime throughout the year, but in the cold and wet months of the winter, you may find it harder to cope with.
A visit to a physiotherapist can help to keep you moving forward in a pain free manner.
1)    Avoid excess twisting and forward bending. Bend the knees and keep the back as straight as possible when you are lifting.
2)    Make sure that you are using proper techniques and good body mechanics to help you avoid shoulder and low back injuries can be avoided.
3)    Don’t let the cold weather put you off – bundle up and be careful in wet or icy conditions.
4)    Exercising regularly will help reduce pain within your joints and help prevent other health issues.
5)    Also, ensure that you don’t overdo exercise if you are new in the sphere. Make sure you warm up with a brisk walk or gentle jogging.
Also read, Physiotherapy Treatment in Oakville
When our body is cold, it restricts the amount of blood it sends to our extremities, like our hands and feet, so that it can focus on supplying vital organs (like the heart and lungs) with blood. This means that we lose less heat from blood circulating near the surface of the skin, and also means that the joints get less blood. This can cause delayed healing and an increased insensitivity to pain.
To answer all of your queries in detail, we, at Triangle physiotherapy thoroughly assess you and create customized treatment programs that address each individuals’ needs. There are many people who feel depressed during the winter months, which can increase their sensitivity to pain. Don’t let your passion for living a pain-free life take a back seat during the winter season!
Triangle Physiotherapy is coming up with a new health campaign called #JoinTheMovement. By participating in this movement, you will notice a significant difference in your overall health awareness, and awareness of what a Physiotherapist can do for you.
So, what are you waiting for? For more information on #JoinTheMovement, visit our pages on facebook, twitter, instagram

Medical Massage At The Foot In A Physiotherapy Center 1139 1146

Medical Massage At The Foot In A Physiotherapy Center 1139 1146

04 Aug

Are your worries all perched on a pillow? And we don’t mean figuratively, but literally, are your worries all about THE PILLOW? Well, you are not in as uncommon a dilemma as you may think. Physiotherapists frequently get queries about pillow related problems.
Sleeping on the wrong, or too worn out a pillow, not only leads to headaches, backaches and neck cramps, but also prevents you from getting a good night’s sleep. Lack of proper sleep can lead to many serious health issues, like obesity, heart disease, diabetes etc.
It is imperative that you choose the right pillow for yourself but the kind of pillow you should pick will depend on your own unique needs as well. A physiotherapist is the best person to tell you exactly what you need. However, here are a few things that you can keep in mind while making a choice –

  • Your usual sleeping position
  • The shape and size of your head, neck and back
  • Desired softness/firmness of the pillow
  • Any neck pain, or back ache you may have
  • And your budget

Also read, Physiotherapy Clinic in Mississauga
There are a plethora of pillows in the market – cotton, polyester, feather, down, memory foam etc. However, these don’t cater to specific support or pain needs. If you have been injured, or have a particular condition, you will need a pillow that caters best to not just your problem, but also the stage that you are in. There are three main stages –

  • Accommodation
  • Correction
  • Maintenance

For each of these three stages, you will need a specific kind of pillow.

Specialty pillows that are designed for the ‘Accommodation’ stage, are pillows that bring in comfort and ease by providing support and stabilizing the existing ailment or disorder. Such pillows are often called Displacement pillows and are often recommended by physiotherapists for short-term pain relief after an injury.
The next stage of an issue or injury is ‘Correction’. At this stage, a doctor or physiotherapist attempts to find a remedy for the cause of the problem, and thereby correct it. Pillows recommended in this stage are often designed to provide support, and sometimes to even change the sleeping position of the injured or ailing person. There are various ‘Supportive’ pillows to meet different support levels, firmness and neck lobe size needs of different patients. There are also specialized ‘Corrective’ pillows, which can reduce headaches, neck pain, joint pain, whiplash discomfort and can even improve nerve function. A physiotherapist can tell you what is the ideal Supportive or Corrective pillow you need, based on your health and body needs.
 Also read, Physiotherpy Clinic Oakville
Pillows for the last stage, ‘Maintenance’, help to promote good health by returning and keeping the body in its natural alignment. At this stage maintaining the normal curvature of the neck and spine is of utmost importance. While the normal curvature of one person’s neck and spine may differ from another, there are some general guidelines that a physiotherapist can jot down to help you understand your needs better. Comfort and support are the most important of these.

There are also Aqua pillows, which perform all the 3 functions of a pillow:

  1. Accommodation: Since water is fluid, a person gets customized accommodation that happens in real time, as individual changes their position on the pillow.
  1. Correction: The volume of water determines the firmness and density of the pillow, which means different amounts of water can be utilized to help correct the neck position of different people in different stages of healing.
  1. Maintenance: Since the volume of water remains constant until changed manually, it helps maintain the neck posture at all times while sleeping.

A lot of people buy a pillow, try it for a few nights, and then feel it isn’t right for them. Sometimes the pillows can be returned, but more often, people end up having a collection of pillows that they have hardly ever used. An Aqua pillow is a huge savior in this aspect, as it can be customized for each individual! The water levels can be modified to best suit the clinical condition, neck shape and size, and preferred sleeping position of the buyer.
There are also specially designed Orthopaedic pillows for specific conditions like arthritis, fractures and slip discs. A physiotherapist can enlighten you more about these.
Seek the help of our professionals at any of our locations in Etobicoke, Oakville, North York, Mississauga & Toronto, and say goodbye to your pillow problems!

18 Jul

Who doesn’t want to stay flexible, especially as they age? Well, stretching is one very good way to stay flexible! According to the American College of Sports Medicine it’s good to stretch all the major muscle groups at least two times a week.Stretching is an integral part of physiotherapy, and a physiotherapist is the perfect person to guide you how to stretch. Physiotherapists recommend stretching regularly, as it keeps one’s hips and hamstrings flexible later in life, which is very important for easy movement in old age.

Apart from this stretching has many other benefits. Like –

  • It increases muscle flexibility
  • It improves posture
  • It also improves performance in sports & other activities
  • It provides relief from stress
  • It helps prevent injuries
  • It prevents Delayed Onset Muscle Soreness or DOMS, which is the soreness and pain one suffers a few hours to a few days after hectic exercise.

Also read, Physiotherapy Etobicoke
The first question that many wonder about ,is what body parts should one stretch?
In physiotherapy, stretching the following body parts is considered essential –

  • NeckPhysiotherapy Stretching tips
  • Jaw
  • Upper Back
  • Shoulders
  • Triceps
  • Biceps
  • Wrists
  • Quadriceps
  • Calves
  • Hamstrings
  • Hips
  • Groin

The next thing to take into consideration, is if there is a right amount of time to stretch?
While there is no particular amount of time that physiotherapists suggest you to stretch, recent studies show that 3 sets of 30 second stretches, 5 days per week for 4 weeks helps to strengthen hamstring muscles greatly.
Also read, Physiotherapy Treatment Oakville

There are many kinds of Stretching that physiotherapists recommend.

Stretching a muscle to its full extent and holding it for 15 to 30 is known as the Static Stretch. You can exceed this time frame a bit, but don’t stretch until it hurts, as you can end up doing more damage to your muscles than good by over stretching. However, don’t do Static Stretches before a run or sprint, as this can slow down your speed by tiring out the muscles.
Before warming up for a run or other sports, doing Dynamic Stretches is more suitable. Dynamic Stretches are stretches that you do, as you are moving, and hence are called dynamic.
Another effective way of stretching, often used in physiotherapy, is Proprioceptive Neuromuscular Facilitation (PNF) Stretching.
PNF stretching is an advanced type of stretching wherein the targeted muscle or muscle group, is stretched, contracted and finally relaxed. This process is repeated at least 2 to 4 times before moving on to the next muscle group. PNF stretching helps to elongate one’s muscles and was first developed as a muscle therapy by athletes, but is now often used in physiotherapy as a means of increasing flexibility.
Stretching can be used as a preventative precaution, but also to help correct and recover from more serious issues. A physiotherapist can guide you more regarding the stretching exercises that will be best suited to your needs. So visit any of our locations in Etobicoke, Oakville, North York, Mississauga & Toronto, and find out how you can get the most out of stretching!

24 May

Yoga has been gaining immense popularity lately, due to the short-term as well as long-term benefits that it provides. Practicing yoga provides a strong spiritual element that offers fitness and flexibility. People suffering from various health disorders can find solutions through yoga, and they may reap the extra benefits yoga provides through living a more stress-free lifestyle as well as with increased fitness.

Yoga for a healthy life

Yoga is an ancient system of health that promotes ‘union’ and connects the body, mind, breath and spirit as one unit, therefore enhancing and promoting an overall balanced lifestyle of health and well-being.
Also read, Best Physiotherpist in Oakville

If practiced regularly the benefits of yoga are numerous. Physically and mentally, yoga may result in:

  • Improvement in muscular strength
  • Endurance
  • Flexibility
  • Body awareness
  • Circulation
  • Digestion
  • Hormonal balance
  • Normalizing blood pressure
  • Weight loss
  • Pain relief
  • Alertness
  • Concentration
  • Improvement in sleep
  • And much, much more!

It is believed that we only have a limited number of breaths in each life. Hence,yoga is believed to stretch our lives out a bit longer by taking slow and deep breaths.

Also read, Physiotherapy Treatment in Mississauga

Research has also suggested that yoga improves social and occupational functioning in schizophrenic patients.

Styles:
Some styles of yoga emphasize breathing and meditation, with limited activity; some styles emphasize form and alignment through postures, some are about a serious workout and flow, & some are all about relaxation.

Not a competition:
Don’t try a posture that you are uncomfortable with; don’t let someone else push you into something that you don’t want to do; and don’t think that you have to compete with yourself or others to achieve a posture.

Yoga is not about competition or feeling the burn.  However, a little discomfort is to be expected.  There is a huge difference between pain and discomfort, and most people mistake one for the other, especially when they are new to yoga practice.

Consult A Physiotherapist
At Triangle Physiotherapy, we work with the help of your medical history and assess how yoga may help guide your health in the right direction. All you need to do is overlook your anxieties related to your health, and feel free to contact any of our five locations for an in-depth consultation.

27 Apr

What are orthotics?
Orthotics are custom made inserts that are worn inside your shoe to control abnormal foot function.
Orthotics solve a number of biomechanically related problems, for example, ankle and knee pain, pelvis, hip, spinal pain. This is achieved by preventing misalignment of the foot, which significantly alters the way in which the bones move within their joints.
Also read, Physiotherapy Rehab Clinic in Mississauga
How are custom orthotics made?
The process starts with the chiropodist, chiropractor or physiotherapist conducting a Biomechanical Gait analysis on a tablet that records your gait pattern & explaining the results to you. The chiropodist, chiropractor or physiotherapist may also take a 3D cast of your feet in a foam box.
The orthotics are then custom-manufactured in the lab based on your foot impressions & scan.
Once the orthotics are made & delivered to the clinic, the chiropodist, chiropractor or physiotherapist will have you come in for a fitting & explain to you the wear & care of the orthotics.
Also read, Physiotherapy Clinic in Etobicoke
Why choose Triangle Physiotherapy for your custom orthotics?

  • State of the art technology
  • Experienced chiropodists, chiropractors or physiotherapists trained in Biomechanical Assessments & Orthotic Prescription
  • Lifetime warranty on the orthotics*
  • Assistance with sending your claims in to your insurance.
14 Mar

Do your legs tingle, become numb, or feel weak? You may be experiencing Sciatica. The term Sciatica describes leg pain that originates from the lower back and travels through the buttock and down the large sciatic nerve in the back of each leg. Sciatica is not a medical diagnosis in and of itself –it is a symptom of an underlying medical condition. Common lower back problems such as: lumbar herniated disc, degenerative disc disease, and spondylolisthesis can cause sciatica symptoms. Sciatica is often characterized by one or more of the following symptoms:
• Constant pain in only one side of the buttock or leg (rarely in both legs)
• Pain that becomes worse when sitting
• Leg pain that is described as burning, tingling, or searing
• Weakness, numbness, or difficulty moving the leg, foot, and/or toes
• A sharp pain that may make it difficult to stand up or walk
• Pain that radiates down the leg and possibly into the foot and toes

Physiotherapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan.
• Strengthening exercises- Most of these back exercises focus not only on the lower back, but also the abdominal muscles, and the buttock and hip muscles.
• Stretching exercises- Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible.
• Low-impact aerobic exercise- Some form of low-impact cardiovascular exercise such as: walking, swimming, or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment.
Also read, Physiotherapy Clinic Etobicoke
When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. As sciatica is due to pressure on the sciatic nerve, it stands to reason that treatment involves removing this pressure. Your physiotherapy treatment aims to achieve this by reducing nerve pressure caused by poorly moving spinal joints as well as easing muscular tension in the lower spine, buttock, and leg.
If you are suffering from sciatica please do not delay. You can achieve the best results when you address the symptoms early!

09 Aug

Back pain? You are not alone. Over 80 % of Canadians will experience back pain atleast once in their life. However, about 90% of back pain is not caused by any serious injury or disease. That being said, it doesn’t make it any less painful or debilitating. For a lot of people traditional physiotherapy and massage therapy works well, but if it doesn’t don’t be discouraged… there is still hope! As a physiotherapist myself that has suffered from back pain, yoga has changed my life! It has helped me increase my flexibility, core strength, improve my posture and overall enhance my life.

Why Yoga?
1. Stretching
The spine is meant to move in lots of different ways. If we don’t move or stretch it gets stiff and rusty. This can start to cause some aches and pains which can get worse over time if it is not addressed. It can also make you more susceptible to becoming that 10% of people that suffer from a more significant injury. “But it hurts to move” you say… Yes, often times it does cause some discomfort to move especially if you haven’t tried to move in certain directions for a long time but science now tells us that it is far better for your back to move in a controlled and safe way rather than not moving. This is where yoga can help…. Yoga is a very gentle and proven way to help loosen up your back and make sure it moves smoothly within all its normal ranges of motion.
2. Strengthening
All of us have heard that if you have back pain you should strengthen your core, right? Yoga creates a great way of functionally strengthening your core. What that means is instead of isolating certain muscles, the yoga poses (asanas) that you are taken through will help you learn how to use all the muscles of your core together (including your diaphragm and pelvic floor!). If you continue strengthening your core on the ground then your body doesn’t get stronger in the positions it needs for every day activities. For example vacuuming your house requires you to be slightly bent over and pushing/pulling. Yoga poses that can simulate that will force you to strengthen your core muscles in the positions it is needed so that once you get stronger, vacuuming won’t be painful.
There are many other benefits of yoga that can help with pain from breathing techniques (if it works for women in labour then it can work for your back pain too!) Also, mind-body awareness and connection is developed to help you realize if there are postures or positions that you are doing out of habit that you don’t realize can be harming your body. Yoga can correct imbalances of your musculoskeletal system that you didn’t even know existed.
What to expect…
As a physiotherapist and yoga therapist I will go through a thorough assessment with you to make sure yoga is right for you. Our class sizes are extremely small so we can make sure you are safe, feel comfortable and we can work on your specific goals and achieve them! Alternatively, we have one-on-one sessions that are great if you haven’t tried yoga before or if you are not sure if yoga is right for you. I have had many people say to me “Oh I can’t do yoga… I’m not flexible at all!” You are actually the perfect candidate for yoga, you just need some direction and guidance on how to make it work for you.
If you are still unsure if this is right for you, please book your FREE consultation with me and we can discuss your specific condition and concerns.
Namaste.
Rachel Muttiah
Reg. Physiotherapist & Yoga Therapist
Stats taken from the Bone and Joint Health Network of Canada and the Ministry of Health.

03 Jun

Working in a busy outpatient clinic with primarily an orthopedic focus, I see a lot of patients with postural dysfunction. Over time, I’ve developed a few key points that I talk to most of my patients about.

Definition

Posture is a “position or attitude of the body, the relative arrangement of body parts for a specific activity, or a characteristic manner of bearing one’s body.”
i.e. posture is another word that most therapists use interchangeably with ‘alignment’
So, why is posture important? Each individual is unique in terms of personality and physical shape, so shouldn’t posture be unique to each person too?
Yes and no.
While we each have our own preferences and habits, there’s definitely a right way of alignment for optimum health.

Curves of the spine

The spine curves forward at the neck and lower back, known as LORDOSIS. It curves backwards at the mid-back, known as KYPHOSIS. Excesses in any of these curves causes imbalance and asymmetry.

Examples of non-ideal postural alignment

Ideal alignment: Ears in line with shoulders in line with hips, knees and ankles
Kypholordosis: Exaggerated curves in mid and lower back
Flat back: Flattening of the curves of mid and lower back, most commonly seen in office-workers
Sway back: Forward shift of the pelvis in relation to the hips leading to a flattened low back and more curved mid back

Effects of poor posture

  1. Impaired mobility manifested by tightness in certain groups and weakness in others
  2. Excessive compression of joints leading to herniated discs, facet dysfunction, impingement etc
  3. Reduced lung capacity
  4. Impaired digestion
  5. Compression on nerves and/or blood vessels

How do I fix it?

To put it simply, sit up straight! The more we actively try to maintain our spine in a neutral alignment, the less damage we cause.
Here are some tips to help minimize the effects of improper alignment.

  1. Take frequent breaks, whether you are in a job that is sedentary or physically taxing. Repeated load bearing movements such as lifting or sustained positions such as sitting at a desk for many hours are both equally detrimental.
  2. Correct slouching by remembering to stand so that your head is stacked squarely above the chest and the pelvis is directly over the center of the knees and ankles. Stand with your back against a wall and draw your shoulder blades down and take a deep breath.
  3. Use an ergonomically designed work station. A chair with the right amount of curvature in the lower back area will align the entire spine to a good neutral position.
  4. Adopt a sound lifting technique. Do a “squat-lift” v/s a “stoop-lift”. Use a hand truck or a dolly if possible. For more information on how to lift, see a physiotherapist for a work-safety consultation.

To ensure the best spinal health, schedule a consultation with a physiotherapist or chiropractor at Triangle Physiotherapy and Rehabilitation!
Written by: Jigisha Parekh, Registered Physiotherapist

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