Running // Category

Category based archive
11 Apr

Whether you’re a seasoned marathon runner or a casual jogger, incorporating strength and flexibility exercises into your training routine is crucial for improving performance, preventing injuries and enhancing overall strength and endurance. As a runner, you rely on your muscles and joints to propel you forward mile after mile, making it essential to maintain balance, strength, and mobility throughout your body. To help you reach your running goals and stay injury-free, we’ve compiled a list of the top 10 best exercises for runners and put them in the following categories:

Strength-building and injury-prevention exercises

Strength Training

Strength training is crucial for runners as it helps improve muscle strength and endurance, enhances running capacity, and reduces the risk of injury. These exercises target major muscle groups, including squats, lunges, deadlifts, calf raises, and core exercises such as planks and bridges.

Hip Strengthening Exercises

Strong hips are essential for maintaining proper running form and preventing injuries such as hip raises, clamshells, lateral leg raises, and hip abduction/adduction exercises.

Dynamic Warm-Up Exercises

Dynamic warm-up exercises for runners help increase blood flow, improve flexibility, and prepare the muscles for running. These include movements such as leg swings, high knees, butt kicks, lunges with a twist, and leg circles.

Plyometric Exercises

Plyometric exercises help develop power and explosive strength, which can improve running speed and efficiency like box jumps, jump squats, bounding, and skipping.

Balance and Stability Exercises

Improving balance and stability can enhance running efficiency and reduce the risk of falls and injuries with exercises like single-leg squats and stability ball exercises.

Flexibility and Mobility Work

Maintaining good flexibility and mobility is important for preventing muscle tightness and reducing the risk of injury with stretching exercises for major muscle groups such as leg swings and hip circles.


Cross-training activities such as cycling, swimming, and yoga can complement running by providing low-impact cardio, and targeting different muscle groups.

Recovery Exercises

Include exercises focused on recovery, such as foam rolling and gentle stretching, to help alleviate muscle soreness and promote faster recovery between runs.

Injury Prevention Exercises

It is important to pay attention to areas prone to injury for runners, such as the IT band, Achilles tendon, and shin muscles. Runners should Perform exercises specifically targeting these areas, such as IT band stretches, calf raises, and shin strengthening exercises.

Postural Exercises

Maintaining proper posture while running is important for efficiency and injury prevention. This means Incorporating exercises that target postural muscles, including rows, shoulder blade squeezes, and chest stretches.

Recommended Exercises For Runners

  1. Squats: Squats are a powerhouse, compound exercise for runners, targeting the quadriceps, hamstrings, glutes, and core muscles. By strengthening these muscles, squats improve running efficiency, power, and stability, helping you maintain proper form and reduce the risk of injury.
  2. Lunges: Lunges are excellent for building lower body strength and stability, particularly in the quadriceps, hamstrings, glutes, and calves. They also help improve balance and coordination, essential for navigating uneven terrain during runs.
  3. Planks: Planks are a staple core exercise that helps strengthen the entire core, including the abdominals, obliques, and lower back muscles. A strong core is essential for maintaining proper running posture and stability, reducing the risk of lower back pain and other injuries.
  4. Hip Flexor Stretch: Runners often have tight hip flexors due to the repetitive motion of running. Hip flexor stretches help alleviate tightness and improve hip mobility, allowing for a more fluid and efficient running stride.
  5. Glute Bridges: Glute bridges target the gluteal muscles, which play a crucial role in running propulsion and stability. Strengthening the glutes helps improve running power and reduces the risk of common injuries like IT band syndrome and knee pain.
  6. Calf Raises: Calf raises strengthen the calf muscles, which are heavily involved in the push-off phase of running. Strong calves help generate power and speed while reducing the risk of calf strains and Achilles tendon injuries.
  7. Single-Leg Deadlifts: Single-leg deadlifts are excellent for improving balance, stability, and hamstring strength. They also help correct muscle imbalances between the left and right legs, reducing the risk of overuse injuries.
  8. Side Leg Raises: Side leg raises target the hip abductor muscles, which are essential for stabilizing the pelvis during running. Strengthening these muscles helps prevent knee valgus (inward collapse) and IT band syndrome.
  9. Back Extensions: Back extensions strengthen the lower back muscles, which are crucial for maintaining proper posture and spinal alignment during running. A strong lower back helps reduce the risk of back pain and improves running efficiency.
  10. Foam Rolling: Foam rolling is an effective way to release tight muscles and fascia, improve blood flow, and reduce muscle soreness after running. Incorporating foam rolling into your routine can help prevent injuries and improve overall recovery.

By Incorporating these top 10 best exercises for runners into your training routine, you can enhance your running performance, prevent injuries, and improve overall strength, flexibility, and endurance. Remember to start slow, listen to your body, focus on proper form, and gradually increase intensity and volume as your strength and endurance improve. Consult with a Physiotherapist or ask for GAIT Analysis if you have any concerns or specific training goals.

Happy running!

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.

18 Mar

With the arrival of spring, many runners are eager to hit the pavement and embrace the revitalizing outdoors. Whether you’re a seasoned runner or just starting out, improving your running form can enhance your performance and reduce the risk of injuries. Read on for some information on elevating your running form this spring.

What is the running gait cycle?

Running Assessment

The running gait cycle refers to the sequence of movements that occur during each step while running. It consists of two main phases: the stance phase and the swing phase.

Stance Phase: This phase begins when the foot makes contact with the ground and ends when it lifts off again.

Swing Phase: This phase involves the leg swinging forward in preparation for the next step.

What are the running gait types?

There are generally three main types of running gaits:

  1. Neutral Pronation: This is considered the ideal gait pattern where the foot rolls slightly inward upon landing, distributing the impact evenly across the foot.
  2. Overpronation: In this gait type, the foot rolls excessively inward upon landing, causing the arch to collapse and the ankle to twist.
  3. Supination (Underpronation): Supination occurs when the foot rolls outward upon landing, placing excessive stress on the outer edge of the foot.

Runners need to understand their gait type, as it can affect their choice of running shoes and injury prevention strategies. Undergoing a gait analysis with a physiotherapist can provide valuable insights into one’s running gait and help in selecting appropriate footwear and training techniques. Additionally, strengthening exercises, stretching routines, and proper running form can also play a significant role in optimizing performance and reducing the risk of injuries, regardless of one’s gait type.

Why should I get a running gait analysis?

Getting a running gait analysis can be beneficial for several reasons:

  1. Injury Prevention
  2. Optimal Shoe Selection
  3. Performance Enhancement
  4. Customized Training Plans
  5. Overall Health and Wellness

How do gait analysis and running assessment work?

Your physiotherapist will have you run either on a treadmill or on the ground. While you are running, physiotherapist will record you from different angles. 

During the observation, the physiotherapist will identify the following:

  • Your step and stride length
  • Pronation
  • Cadence
  • Point of contact
  • Swing time
  • Foot and hip angle

More detailed observations may include your force, speed and weight distribution while running.

Can I benefit from a gait analysis and running assessment?

Absolutely, you can benefit significantly from a gait analysis and running assessment, regardless of your level of experience or proficiency in running. Here’s how:

  1. Preventing Injuries
  2. Optimizing Performance
  3. Selecting the Right Footwear
  4. Tailored Training Plans
  5. Promoting Long-Term Health

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.

07 Feb

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?

Runners Leaky Gut

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.

Naturopath Mississauga

Click HERE to book an appointment with Dr. Corina Kibsey, ND today.

17 Jan

Running in the winter can be a great way to stay active, but it does require some adjustments to ensure safety and comfort in cold and potentially icy conditions.

Here are some tips for running in the winter:

1. Dress in Layers:

  • Base Layer: Moisture-wicking fabric to keep sweat away from your skin.
  • Insulating Layer: A warm layer to retain body heat. This can be fleece or a synthetic insulating material.
  • Outer Layer: A waterproof and windproof jacket to protect against the elements.

2. Protect Extremities:

  • Head: Wear a hat or headband to retain heat. A beanie that covers your ears can be especially helpful.
  • Hands: Use insulated, waterproof gloves or mittens.
  • Feet: Wear moisture-wicking socks and consider using gaiters to keep snow out of your shoes.

3. Choose the Right Footwear:

  • Opt for running shoes with good traction to prevent slipping on ice or snow.
  • You can also use traction devices that slip over your shoes for added grip.

4. Stay Visible:

  • Winter days are often darker, so wear reflective gear or bright colors to ensure you’re visible to drivers.

5. Warm-Up Inside:

  • Warm up your muscles indoors before heading out to minimize the shock of the cold on your body.

6. Plan Your Route:

  • Stick to well-lit, well-traveled paths to ensure your safety.
  • Avoid areas with heavy snow or ice accumulation.

7. Hydrate:

  • Even in cold weather, it’s important to stay hydrated. Cold air can be dry, and you can still lose fluids through sweat.

8. Adjust Your Pace:

  • Cold air can make breathing more challenging, so adjust your pace accordingly.

9. Listen to Your Body:

  • If conditions are extreme, consider shortening your run or opting for an indoor workout.

10. Post-Run Care:

  • Change out of wet clothes quickly to avoid getting chilled.
  • Warm up gradually, and consider a hot shower to raise your body temperature.

11. Be Cautious of Ice:

  • Watch for icy patches and adjust your stride to reduce the risk of slipping.
  • If conditions are icy, consider using traction devices for your shoes.

12. Stay Informed About the Weather:

  • Check the weather forecast before heading out, and be aware of changing conditions.

By following these tips, you can make your winter runs more enjoyable and safer. Always prioritize safety and listen to your body, adjusting your routine as needed based on the conditions.

Physiotherapy Toronto

How do I book an appointment for a Running Assessment near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

13 Dec

A running assessment is a process in which an individual’s running form, biomechanics, and overall performance are evaluated by a physiotherapist. The goal of a running assessment is to identify any issues or inefficiencies in the individual’s running technique that may contribute to discomfort, pain, or decreased performance.

What are the components of a Running Assessment?

Running Assessment Toronto

Key components of a running assessment may include:

  1. Gait Analysis: Observing the way an individual walks or runs to assess their biomechanics, stride length, foot strike pattern, and overall form.
  2. Footwear Analysis: Evaluating the type and condition of the running shoes worn by the individual to ensure they provide proper support and are suitable for their running style.
  3. Muscle and Joint Assessment: Checking for any muscle imbalances, weaknesses, or joint restrictions that may affect running mechanics.
  4. Injury History: Review the individual’s history of injuries, if any, to identify patterns or recurring issues that may be related to running technique.
  5. Functional Movement Assessment: Assessing the individual’s flexibility, strength, and stability, especially in areas relevant to running, such as the hips, knees, and ankles.
  6. Running on a Treadmill or Track: The individual may be observed while running on a treadmill or a track to get a real-time assessment of their running mechanics.
  7. Discussion of Training Goals: Understanding the individual’s running goals, whether they are training for a specific event, improving performance, or addressing pain or discomfort.

I am a novice runner, can I still do a running assessment?

Absolutely. As a novice runner, it is very important to learn the proper technique so that you don’t injure yourself. The physiotherapist will assess you and help you with technique, shoe selection, and a training plan if you want to run a marathon.

Where can I find a physiotherapist who does Running Assessments in Toronto?

We have 8 locations with physiotherapists to help you run better.

Click HERE to book an appointment with a physiotherapist at one of our eight locations.

03 Jul

Preparing for a marathon requires more than just physical training. It also involves strategic planning and making the right choices to ensure you reach the starting line in peak condition. While proper training and nutrition are crucial, the day before the marathon is equally important for maximizing your performance. In this article, we will explore 10 essential activities to help you make the most of your day before the marathon.

1. Relax and Rest

The day before a marathon, it’s crucial to prioritize rest and relaxation. Engage in activities that promote calmness and allow your body to recover from training. Take a gentle walk, read a book, or indulge in a soothing bath. Remember, a rested body is a prepared body.

2. Focus on Hydration

Hydration is key to maintaining optimal performance during a marathon. Begin increasing your fluid intake the day before the race, but avoid excessive consumption. Sip water, electrolyte-rich drinks, and herbal teas throughout the day. Adequate hydration will help prevent muscle cramps and fatigue.

3. Light Exercise and Stretching

Engage in light exercise and stretching routines to loosen your muscles and improve flexibility. However, avoid intense workouts that could potentially tire you out or cause muscle soreness. Gentle stretches and mobility exercises will help keep your body limber and prevent injuries.

4. Plan Your Nutrition

Proper nutrition plays a vital role in marathon success. Consume a well-balanced meal rich in carbohydrates, lean proteins, and healthy fats. Opt for easily digestible foods such as whole grains, fruits, vegetables, and lean proteins. Avoid experimenting with new foods or overeating, as it may lead to discomfort on race day.

5. Physiotherapy Session

Consider scheduling a physiotherapy session on the day before your marathon. Physiotherapists can assess your body’s condition, identify any muscular imbalances or areas of concern, and provide appropriate treatments. They may use techniques like massage, stretching, or taping to enhance your performance and reduce the risk of injury.

6. Organize Your Gear

Take time to organize all the essential items you’ll need for the race. Lay out your race attire, running shoes, socks, GPS watch, and any other accessories. Double-check that you have everything you’ll need, such as race bibs, safety pins, energy gels, and hydration packs. Being well-prepared will help alleviate stress on race day.

7. Visualize Success

Visualization is a powerful tool to mentally prepare for a marathon. Spend some time visualizing yourself crossing the finish line, feeling strong and accomplished. Envision overcoming challenges and maintaining a steady pace. This mental exercise can boost confidence, reduce anxiety, and enhance your overall performance.

8. Plan Your Race Day Logistics

Familiarize yourself with the race route, including the start and finish locations, aid stations, and potential landmarks. Plan your transportation to the race venue, parking, and any logistical considerations. Knowing the details in advance will help you feel more relaxed and focused on race day.

9. Get Quality Sleep

A good night’s sleep is essential to perform your best. Aim for seven to nine hours of uninterrupted sleep the night before the marathon. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Establish a pre-sleep routine to signal your body that it’s time to wind down and rest.

10. Stay Positive and Trust Your Training

Finally, stay positive and have faith in your training. Remind yourself of the hard work, dedication, and sacrifices you’ve made to reach this point. Trust in your training program and believe in your abilities. Positive thoughts will help you stay focused, motivated, and perform at your best.

The day before a marathon is a critical time to fine-tune your physical and mental preparations. Prioritize relaxation, hydration, light exercise, and physiotherapy to ensure your body is ready for the race. Plan your nutrition, organize your gear, and visualize success to boost confidence. Adequate rest and quality sleep will leave you refreshed for the marathon day. Embrace positivity, trust your training, and enjoy the incredible journey of completing a marathon. Good luck!

Note: Physiotherapy plays a significant role in optimizing marathon performance by addressing any underlying physical issues, promoting muscle recovery, and enhancing overall well-being.

Click HERE to book an appointment with a physiotherapist at one of our eight locations.

24 Sep

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.
Orthotics work for the feet the same way prescription glasses work for the eyes.

Who can benefit from orthotics?

Custom orthotics can be used for all ages and for a variety of activities and can be made to fit any type of shoe.

Where can I get the best custom orthotics?

The best custom orthotics can be purchased from a clinic where a chiropodist or qualified health professional conducts an assessment and a 3D scan of your feet to determine the best orthotics for you. The 3D Scan is then sent to a lab where the scan is used to manufacture your orthotics.
Triangle Physiotherapy has qualified health practitioners that can assess you and recommend the best custom orthotics for you.

How can Orthotics correct foot conditions?

The best custom orthotics can:

  • Help balance pressure placed on the feet by redistributing the weight appropriately
  • Help stabilize the heel
  • Support the arch of the feet
  • Provide cushioning to delicate and inflamed areas of the feet that arise from too much walking, jogging, running, etc.

What is a knee brace and how can it help me?

A knee brace can help support and stabilize an unstable knee due to injury or osteoarthritis. The best 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.

What conditions can a knee brace help with?

Whether it’s a knee sprain, arthritis, torn ACL, runner’s knee, knee instabilities or knee discomfort, the best knee braces help support and manage pain.

When should I start wearing a knee brace?

Once you start experiencing knee pain or discomfort or find that the knee is unstable while walking or running or after you have had knee surgery , book an appointment with one of our health practitioners who can assess you and recommend the best knee brace for you.

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.


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.

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.


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.

Physiotherapy Mississauga

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 individual’s 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 our services, visit our pages on facebook, and instagram

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 pillow, or one that is too worn out, 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 backache you may have
  • And your budget

Physiotherapy Downtown Toronto

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.

Accommodation Stage:

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.

Correction Stage:

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, and 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, Physiotherapy Clinic Oakville

Maintenance Stage:

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 the 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 & Downtown Toronto, and say goodbye to your pillow problems!