Running // Category

Category based archive
09 Mar

Piriformis Syndrome is a neuromuscular disorder that is caused when the piriformis muscle compresses the sciatic nerve. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance. It is also used in sports that involve lifting and rotating the thighs, in short, in almost every motion of the hips and legs.

Causes of Piriformis Syndrome

The exact causes of piriformis syndrome are unknown. Suspected causes include:

  • Muscle spasm in the piriformis muscle, either because of irritation in the piriformis muscle itself, or irritation of a nearby structure such as the sacroiliac joint or hip
  • Tightening of the muscle, in response to injury or spasm
  • Swelling of the piriformis muscle, due to injury or spasm
  • Bleeding in the area of the piriformis muscle.

Also read, Best Mississauga Physiotherapy Clinic

Symptoms of Piriformis Syndrome

Most commonly, patients describe acute tenderness in the buttock and sciatica-like pain down the back of the thigh, calf and foot. Typical piriformis syndrome symptoms may include:

  • A dull ache in the buttock
  • Pain down the back of the thigh, calf and foot (sciatica)
  • Pain when walking up stairs or inclines
  • Increased pain after prolonged sitting
  • Reduced range of motion of the hip joint
  • Symptoms of piriformis syndrome often become worse after prolonged sitting, walking or running, and may feel better after lying down on the back.

Also Read, Triangle Physiotherapy Clinic at Oakville

Physiotherapy Treatment for Piriformis Syndrome

Ice Packs and Ice Massage

At the onset of pain, lie in a comfortable position on the stomach and place an ice pack on the painful area for approximately 20 minutes. Repeat as needed every 2 to 4 hours.
It may be more helpful to combine a gentle massage with the ice. Lie on the stomach and have someone gently massage the painful area with a large ice cube. If ice is applied directly to the skin (instead of a cold pack), limit it to 8 to 10 minutes to avoid an ice burn.

Heat Therapy

Some people find it helpful to alternate cold with heat. If using a heating pad, lie on the stomach and place the heating pad on the painful area for up to 20 minutes. Be sure to avoid falling asleep on a heating pad, as this may lead to skin burns.

Electrotherapy

The application of electrical stimulation to the buttock with a transcutaneous electrical nerve stimulation (TENS) unit or interferential current stimulator (IFC) can help to block pain and reduce muscle spasm related to piriformis syndrome.
Also Read, Best Physiotherapists in Etobicoke

Piriformis stretches

There are a number of ways to stretch one’s piriformis muscle. Two simple ways include:

  1. Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed, until stretch is felt. Do not force knee beyond stretch or to the floor. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.
    Piriformis stretches

2. Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.
Piriformis stretches
Ref: https://en.wikipedia.org/wiki/Piriformis_muscle
http://www.spine-health.com/conditions/sciatica/symptoms-and-diagnosis-piriformis-syndrome.
Written by: Puru Chattopadhyay, Registered Physiotherapist at Physiotherapy Etobicoke

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!

21 Jun

Summer is here, and with the sun on one’s face and a cool breeze, everyone feels like going out and enjoying some fresh air. Be it a early morning run or a quick swim, a game of tennis with your buddies or you just dribbling the ball all by yourself at the basketball court; this is the season where even the lazy one’s find some energy to be active. Kids in particular love to go out and play in the summers. But with an active lifestyle, or an energetic kid, there is always the chance of sports related injuries or feet fatigue.
Maybe you twisted your ankle while playing tennis? Or your kid got hurt while playing football? Maybe too much running is affecting your feet? Or your friend is having pain in his or her legs post cycling?
Also read, Physiotherapy Clinic in Etobicoke 

Orthotics might just be the answer to your woes!

The type of Orthotics recommended to you will depend on not just your ailment or injury, but the shape of your feet as well.  A physiotherapist can tell you what kind of orthotics you need, by evaluating your injury and the shape of your feet.

The most popular kind of Orthotics include –

  • Casual Orthotics – These are inserts or pads that can be worn with regular shoes.
  • Custom Orthotics – these are inserts that are specially designed, keeping the shape of your feet and your particular needs in mind.
  • Sports Orthotics – these are inserts or pads that help to absorb shock while doing high impact activities. Be it running, jogging, cycling or playing a sport. There are even specialized Orthotics that slip easily into athletic shoes for professional athletes.
  • Dress Orthotics – These are inserts that can be put into heels and other fashionable shoes, and are particularly made for women.
  • Accommodative Footwear – this refers to special footwear, which can accommodate the Orthotics.

Also read, Physiotherapy Oakville
If you don’t have a sports injury, but are just very active, orthotics can still come to your aid. But do seek your doctor’s advice before using any kind of orthotics.
At Triangle Physiotherapy our health professionals cater to your needs and specifications. With the help of our professionals, you can figure out what is the best solution for you, based on your activities and the needs of your feet. So visit any of our locations in Etobicoke, Oakville, North York, Mississauga & Toronto to stay active with Orthotics!

18 Jun

Wearing heels maybe a fashion statement for some, but for others it is a work necessity.
Studies have shown that

  • 72% women wear high heels at some point or the other
  • 50% of them wear them at parties
  • 39% of them wear them everyday
  • And 31% of them wear them to work

But wearing heels for a prolonged period of time can lead to multiple issues. So what are the “heel issues” that affect most women? And how can you deal with them?
Also read, Physiotherapy Mississauga
Do your toes hurt and your feet feel numb? You might have Morton’s Neuroma, commonly known as forefoot pain. People with this ailment most often complain of pain between the 3rd and the 4th toe.  Pain between the 2nd and the 3rd toe is less common, but also known to happen. This ailment occurs when the nerves between the toes get irritated and inflamed.
Another common issue with wearing high heels is back pain. Constantly wearing very high heels puts stress on the thighs and hip flexors, which in turn puts more pressure on the spine and causes it to curve. The curving of the spine then leads to back pain.
Pain in the knee joints is also an issue that occurs if you wear high heels too often. High heels put too much pressure on knee joints and can create an imbalance in your leg alignment, leading to pain and other issues of the knee joint.
Also read, Physiotherapy Treatment in Etobicoke
Ditching the heels completely will obviously be the best solution. But if you can’t do that, here are some things that you can do –

  • Wear heels that are 2 inches or less in height, this will help take off the pressure from your spine and cause less curving.
  • If you absolutely must wear very high heels (4 to 6 inches high) one day, wear low to moderate heels the next day. This way your knee joints, spine and thigh muscles will get a break from undue stress.
  • If you have forefoot pain, try wearing shoes that are wider around the toes – a shoe with a round or square shape in front is a better choice than a pointy-toed shoe.
  • Opt for shoes that have leather insoles so your feet have better grip. Slippery heels cause even more damage to your posture.
  • Wear heels for shorter periods of time. The longer you wear high heels, the more damage you cause to your knees and spine.
  • Ditch those heels if you are in too much pain. It is better to sit at your desk without your heels on, rather than cringe with pain for the entire day.
  • And finally, visit a physiotherapist and do some simple exercises that he or she may suggest to relieve you of your feet, back or knee pain caused by high heels.

At Triangle Physiotherapy our professionals can help you figure out what will be the ideal solution for your ailment. So visit any of our 5 locations of Triangle Physiotherapy clinics – Etobicoke, Oakville, Mississauga, North York, Toronto to heal the issues caused by them heels!

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.
27 Apr

Pacifying the Pain – All about Patella Tendon Tears
Despite it being named a “Tendon”, the patella tendon is both a ligament and a tendon. It connects to two different bones, the patella and the tibia. The patella tendon works in unison with the quadricepmuscles and quadricep tendons allowing them to straighten the knee. The tear within the patella tendon is either partial or complete and can be a disabling injury:

  • Partial tear- More frayed and not complete, (think of a rope that is not completely torn)
  • Complete Tear- The tissue is torn into two complete pieces

There are numerous causes that can contribute to the tear of a patella tendon:

  • Falls
  • Jumping
  • Patellar tendonitis- inflammation of the patellar tendon thus weakening the tendon, causing small tears.
  • Chronic disease – Chronic renal failure, rheumatoid arthritis, Diabetes mellitus & metabolic disease, etc.
  • Infection
  • Surgery

Also read, Best Physiotherapy Clinic Mississauga
Most patients have stated that they had felt a popping or tearing sensation when the patella tendon has torn. Additional symptoms recorded were:

  • Indentation at the spot where the patella tendon is located
  • Bruising
  • Tenderness
  • Cramping
  • Shift of the kneecap to thigh, due to un-attachment
  • Difficulty walking due to weakness in the knee

Also read, Physiotherapy Oakville
Once the initial pain and swelling has subsided, physiotherapy treatments can be started. Physiotherapy can restore strength and range of motion. Depending on the intensity of the injury, a brace may need to be worn. While the brace is worn, straight leg exercises are often prescribed to strengthen the quadriceps muscles. As the patellar tendon heals, eventually the brace may be removed, allowing the patient to move freely with a greater range of motion, with more exercises being put into use as healing progresses.
Recovery from patellar tendon tears is possible, and most individuals are able to return to work and regular activities. Even though patients may feel stiffness in the region after recovery, most regain nearly equal motion compared to the uninjured leg. At Triangle Physiotherapy, we are able to dispense custom-fit braces to aid in the recovery of patellar tendon tears. For more information visit our custom braces page at: https://www.trianglephysiotherapy.com/services/custom-bracing

16 Mar

What exactly is shin splints? Are they treatable? Shin splints is a condition characterized by damage and inflammation of the connective tissue joining muscles to the inner shin bone (tibia). Shin splints are known by many different names such as: Medial Tibial Tenoperiostitus, MTSS, Medial Tibial Stress Syndrome, Tenoperiostitus of the Shin, Inflammatory Shin Pain, Traction Periostitis, and Posterior Shin Splint Syndrome.
Several muscles lie at the back of the lower leg, and are collectively known as the calf muscles. The tibialis posteriror, flexor digitorum longus, flexor hallicus and soleus are muscles which lie deep within the calf and attach to the inner border of the tibia. Connective tissues are responsible for attaching these muscles to the tibia known as the tenoperiosteum. Every time the calf contracts, it pulls on the tenoperiosteum. When the tension becomes forced too much or is repeated frequently, damage is caused to the tenoperiosteum. The results are inflammation and pain. Shin splints can also occur in combination with other pathologies that cause shin pain such as compartment syndrome and tibial stress fractures.
Patients who suffer from shin splints experience a pain along the inner border of the shin. In other cases, the patient may experience an ache or stiffness along the inner aspect of the shin that increases with rest (typically and night or first thing in the morning). Areas of muscle tightness, thickening or lumps may also be felt in the same area of pain. There are several factors that predispose patitents to shin splints:
• Excessive training or exercise
• Poor foot posture (especially in patients with flat feet)
• Inappropriate footwear
• Inadequate warm up
• Training on hard or inappropriate surfaces
• Muscle weakness (especially in calve muscles)
• Tightness in specific joints (such as ankle)
• Tightness in specific muscles (calves especially)
• Poor lower limb biomechanics
• Poor training techniques or methods
• Leg length differences
• Poor balance
• Being overweight
• Deconditioning
• Poor core stability
Also read, Physiotherapy Clinic in Oakville
Physiotherapy treatment for patitents with shin splints is vital to speed up the healing process. Physiotherapy will ensure the most optimal outcome and reduce the likelihood of recurrence. Treatment may comprise of the following:
• Deep tissue massage
• Joint mobilization
• Dry needling
• Electrotherapy
• PNF stretches
• Arch support taping
• The use of orthotics or shock absorbing insoles
• Crutches
• Biomechanical correction
• Ice or heat treatment
• Exercises to improve flexibility, balance, strength, and core stablility
• Activity modification advice
• Anti-inflammatory advice
• Footwear advice
• Weight loss advice where appropriate
Also read, Physiotherapy Clinic in Mississauga
If you happen to suffer from shin splints and you are looking for a way to relieve pain, stress, and improve over-all health, try adding physical therapy to a routine wellness plan. Our physiotherapists at Triangle Physiotherapy can be a powerful ally when combating daily stress, muscle pain, and general health issues when it comes to shin splints. Not only does physical therapy relieve pain, increase energy levels, and improve overall physical and mental performance, it prevents further injuries. Our experienced, professional physical therapists at Triangle Physiotherapy are available at five convienient locations: Etobicoke, Oakville, Mississauga, Toronto, and Kings West. At Triangle we customize every physical therapy session to address your individual needs.

20 Jan

Patellar tendinopathy (also known as: patellar tendonitis, and tendonitis) is an overuse injury affecting the knee. The patella tendon is a short but very wide tendon that runs from the patella (kneecap) to the top of the tibia. It works with the muscles at the front of the thigh to extend the knee so it can perform physical acts like kicking, running, and jumping.  Due to these elements, the patellar tendon has to absorb a lot of this loading and as a result is prone to injury in runners and jumpers. Unlike many running injuries, patellar tendonitis is somewhat more common in men than in women.
The stress on the patellar tendon results in small tears, which the body attempts to repair, but as the injury multiplies, it causes pain from inflammation and weakening of the tendon. When this tendon damage persists for more than a few weeks, it is called, “tendinopathy”.
Initial symptoms of patellar tendonitis can be:

  • Anterior knee pain over the patella tendon
  • Pain increased from jumping, landing or running activity, and on occasion prolonged sitting
  • Onset of pain can be gradual and commonly relates to an increase in sports activities
  • Localised tenderness over the patella tendon
  • The tendon feeling stiff, mostly first thing in the morning
  • The affected tendon may appear thickened in comparison to the unaffected side

Also read, Physiotherapy Clinic in Oakville
Typically, tendon injuries occur in three areas:

  • Musculotendinous junction (where the tendon joins the muscle)
  • Mid-tendon (non-insertional tendinopathy)
  • Tendon insertion (eg. Into the bone)

If you try to work through your pain, ignoring your body’s warning signs, you could cause increasingly larger tears in the patellar tendon.
Knee pain and reduced function can persist if the problem is not addressed , which can progress to more serious patellar tendinopathy.
Treatment of this condition has two objectives: to reduce inflammation and to allow the tendon to heal. Rest is a must when the knee is painful and swollen. Avoid stair climbing and jumping sports. Keep your knee straight while sitting, and avoid squatting.
Icing the knee for twenty minutes two to three times a day is recommended, especially after any sporting activities. Exercises can also be used to stretch and balance the thigh muscles.
It is advisable however, to contact a physical therapist & approach proper physical therapy before you attempt any of these remedies, to avoid any further damage.
Happy Healing!

Book an Appointment