Shoulder Prehabilitation (prehab) involves the process of implementing a physical, psychological, nutritional intervention before an individual goes into surgery. The goal behind prehab programs is to maximize an individual’s physical and psychological fitness/health before surgery in order to reduce pain, increase physical function and allow you to return to your normal activities sooner following surgery.
Although there is limited evidence regarding shoulder prehab programs, there is promising and growing evidence that suggests prehab programs for hip, knee, and spinal surgery may improve pain, function and reduce the total cost of healthcare spending in the post-operative period.
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Types of Surgeries for Shoulder
- Reverse arthroplasty
- Total shoulder arthroplasty/replacement
- Rotator cuff repair
- SLAP repair
- Bicep tendon repair
What Prehab Programs look like:
Most prehab programs can be anywhere from 2-8 weeks leading up to surgery and could potentially involve:
1) Exercise training (2-3x/week)
- Strengthening and stabilization exercises for the rotator cuff and muscles supporting your shoulder blade
- Home exercise program tailored to your needs
- Exercise training 1 on 1 with a physical therapist
2) Education: information delivered regarding
- Shoulder anatomy and mechanics
- Pain science education
- The process of your operative procedure
- Patient-therapist expectations
- Post-operative protocol
- Detailed exercise program and technique
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3) Nutritional support
- Consultation with a registered dietician
- Detailed nutrition programs to optimize physical and mental health
- Nutritional supplements as indicated
4) Psychological support
- Consultation with psychologist/ psychotherapist
- Anxiety and stress reduction
- Cognitive-behavioral therapy
- Relaxation techniques
- Coping strategies for surgery
One of the most common runners’ complaints is Shin splints (also known as Medial Tibial Stress Syndrome (MTSS)). The word shin splints describes pain/discomfort that gets worse during running or exercise around the front of the lower shin. Shin splints are usually developed by overuse, and a registered physiotherapist will do a detailed assessment to diagnose shin splints and develop a treatment plan to resolve them.
Shin splints are painful and uncomfortable but here are a few tips to effectively manage them.
Shin splints are considered an overuse injury. In the short term, rest will help the pain, and it is advised to rest for a period of time before beginning to run again. Start with shorter, slower distances instead of jumping right back into long distances when you start running again. Start running once a week and work up to twice a week if you usually run 3 days a week.
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Place ice packs on your shins for a few minutes at a time. Icing will not treat your shin splints but will help effectively manage your pain after running.
Change up your workout routine
Adding resistance training to your workout routine can help reduce your pain by helping your muscles & tendons increase their capacity. Incorporating other types of aerobic exercise into your routine, like cycling, rowing, or the elliptical in place of running, can also help. Shin splints commonly come from the impact from running on hard or uneven surfaces. Replacing running with a different type of exercise once a week can help.
Stretching, warm-ups and cool-downs
Stretch your calves and shins before running to increase the flexibility in your legs. Warm-up before your workout to prepare your muscles and cool down at the end of it to help your muscles recover.
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Footwear & Orthotics
Think about how long you have had your running shoes. Good shoes are important as they act as shock absorbers every time your foot hits the ground. If the sole of the shoe is worn, shoes lose their shock absorption. Try a new pair of shoes with more cushioning and see how you get on.
Also, consider seeing a chiropodist for a pair of orthotics. Custom orthotics can help align and stabilize your foot and ankle, taking stress off of your lower leg. They can also be beneficial if you have flat feet.
Our physiotherapists at Triangle Physiotherapy can help resolve your shin splints and get you back to running or any other sport that you may love! Call us to book your assessment or book online here.
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.
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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.
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Types of knee braces in osteoarthritis
There are three styles of braces: Basic, Compression and Unloader for three different levels of support.
- 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.
- 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.
- 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!
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- Bones and joints
- Ligaments and tendons
- Blood vessels
The ankle joint consists three bones: The ankle bone (Talus), shin bone (Tibia), which holds the Talus at the lower end along with a parallel thinner bone (Fibula) and the heel bone (calcaneus). The talus has a socket-like structure which allows it to work like a one-directional hinge.
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Ligaments and Tendons
Ligaments and Tendons serve similar functions but in slightly different ways. While they are both referred to as “soft tissue” structures, ligaments attach bones to bones while tendons attach muscles to bones. Both of them are made of collagen fibers.
Muscles work by stretching and contracting, which allows us to walk, run and jump. Below are some of the most prominent muscles of the lower leg:
- The peroneals (peroneus longus and peroneus brevis) are located on the outside edge of the ankle and are mainly responsible for bending the foot down and out.
- The calf muscles (gastrocnemius and soleus) connect to the calcaneus by the Achilles tendon. When the calf muscles tighten, they bend the ankle down.
- The tibialis posterior muscle supports the arch of the foot and helps turn the foot inward.
- The tibialis anterior pulls the ankle upward.
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The nerves on the outer edge and front part of the ankle control muscle movement and provide sensation to the top and outside edge of the foot.
There are many arteries which supply blood to the ankle such as the dorsalis pedis, tibial artery, etc. Without adequate blood supply, the muscles of the ankle would not be able to function and would cause significant impairments.
We have 6 clinics located across the GTA: Etobicoke, Oakville, Mississauga, North York, and Toronto (King Street West and Yonge Street. If you are suffering from foot or ankle problems you may benefit from treatment. Don’t suffer any longer! Call or email us today and we will be happy to answer all of your questions.
You can book an appointment for Ankle Anatomy: Click here to book an appointment
Isn’t it so unfair?! Last night you were all fine before going to bed but the next morning you woke up with a sore shoulder. The un-invited shoulder pain makes you continuously look back and think of how you might have injured it. Maybe it was an intense dance lesson from last week, a strenuous workout, or even sleeping incorrectly. Not being able to figure it out, you carry on with your day, all the while noticing that something is feeling off.
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Below are a few common reasons that can cause “random” shoulder pain:
- Thoracic Spine Stiffness: The stiffness in the thoracic spine is mainly caused by lack of movement or prolonged sitting, which is more likely to happen since more people are having sedentary jobs. In such cases, we tend to round our shoulders more which eventually puts too much stress on underlying structures.
- Frozen Shoulder: A condition which causes a significant amount of scar tissue to be deposited all around the shoulder capsule, causing a noticeable range of motion restrictions, strength loss, and pain.
- Rotator Cuff Tendonitis: This usually occurs when the rotator cuff tendons in the shoulder are overworked or strained because of an injury. You might even hear a snapping sound when you move your shoulder. Exerting pressure on the shoulder, sleeping incorrectly, and poor shoulder mechanics are some of the causes of this condition.
- Shoulder Impingement: Sleeping on one arm can result in shoulder impingement. Shoulder impingement can also be caused due to excessive shoulder movements, ligament laxity, muscular weakness around the joint, poor posture, previous injury, etc.
- Scapular Dyskinesis: Also known as Chicken wing shoulder blades, this condition causes you to have poor muscular control of your shoulder blades. There can be muscle pain or joint pain around the scapula when carrying heavy objects.
- Referred Pain: Many people come to our physiotherapy clinics complaining about their shoulder pain, but after a thorough examination we realize that the pain is referred from their neck. It is important to see a Physiotherapist that understands this link and treats the right thing!
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A few simple solutions which will give you some relief:
- Avoid intense activities
- Maintain a proper posture
- Don’t sleep with your elbow over your head; this can compress the tendons of the shoulder and increase your pain
We, at Triangle Physiotherapy, will assess your shoulder and create a comprehensive treatment plan for you. Our treatment will involve a combination of hands-on manual therapy techniques as well as a custom exercise plan to help you on your road to recovery. Book your appointment now and stop letting your shoulder prevent you from doing the things you want to do!
Before the weather gets better and we start thinking about getting more active, it’s a good idea to keep some health tips in mind. Anything from a traumatic sports injury to even a minor fall can cause a big issue in our backs. If that happens, it is important to be aware of natural, non-medical remedies that may help. Chiropractors, using spinal adjustments and other forms of hands-on manual treatment, can help you heal without medicine. We have got your back at Triangle Physiotherapy with Chiropractors working out of our King Street West, Oakville, North York and Lawrence Park clinics.
Who is a Chiropractor?
A chiropractor is a trained health care professional who specializes in detecting and treating neuromuscular disorders through manual adjustments. They are skilled in hands-on healthcare to help you with postural restoration, spinal alignment, nervous system function and maintenance of health. Chiropractic care is considered an “alternative treatment” approach as it does not involve taking heavy pain-killing drugs or undergoing surgery.
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What does a Chiropractor Treat?
Nobody takes better care of your spine than a chiropractor. For many conditions, such as lower back ache, neck pain, sciatica and headache, going to chiropractor is frequently recommended as the primary method of treatment. However, that’s not all they treat. They also treat all other neuromusculoskeletal conditions in the body, ranging from frozen shoulder to a sprained ankle through a manual, rehabilitation-based approach.
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Here is some general advice from our Chiropractors:
- Increase your core strength: Build your core muscles by exercising daily and by eating healthy. It will increase your stamina and help you catch yourself to avoid a fall while you travel/hike.
- Stretch regularly: Keep your muscles flexible, it will help you to prevent any injury.
- Take regular breaks at work: Especially when you have a traditional 9-5 desk job, sitting constantly without any movement can get your back and neck in trouble. Get up every 30 minutes and take a 2 minute walk.
- Regularly visit a Chiropractor: Just like you would with your family Physician, inform your Chiropractor about any injury you might have sustained, regardless of how “minor” you think it to be. Even a small wreck can disturb the overall functioning of your body and can lead to long-term unwanted compensations.
- Change your mattress if you always wake up with a back pain: Do you wake up sore or with a backache? It’s time to change your bed mattress. If your mattress is older than 10 years then it might be losing its ability to stabilize your back while you sleep.
Our committed Chiropractors are based out of our Lawrence Park, King Street West, North York and Oakville clinics, all very accessible within Toronto and Oakville. Book an appointment today to begin your journey towards a healthier lifestyle!
Winter is on its way out and spring is almost upon us. With the warmer change in weather, we shake off our desire to hibernate and become more active, doing activities we haven’t done in months! However, we sometimes rush into things too quickly and can put too much pressure on our feet, leading to the development of various foot problems. Orthotics might be the answer for you as they can help change the way your foot makes contact with the ground and can take pressure off high-pressure areas in the foot.
Orthotics are insoles that you use inside your shoes that help rectify biomechanical problems of the foot. They are usually made of a combination of rubber, metal, plastic, leather, or any other synthetic material. Our feet have so many muscles, bones, and joints that abnormal biomechanics of how they’re moving can result in numerous foot problems along with pain in your knee, lower back, hip or leg.
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How can Orthotics correct foot conditions?
- Orthotics help balance pressure placed on the feet by redistributing the weight appropriately
- They help stabilize the heel
- Support the arch of the feet
- Provides cushioning to delicate and inflamed areas of the feet that arise from too much walking, jogging, running, etc.
There are generally two options when it comes to selecting orthotics: over-the-counter orthotics and custom-made orthotics. Over-the-counter orthotics are available at your local pharmacy and big box store and they can be used with your regular shoes to correct trivial problems. However, because they are prefab, generalized products, there is a possibility that they might make your foot pain worse due to it not being the right kind of support that you need. Custom made orthotics work best because they are tailor-made to correct the problems specific to your feet. Check out our earlier blog on the most popular kinds of Orthotics for further detail.
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Here’s a tip
Orthotics can still benefit you even if you don’t suffer from any foot issues but are an active participant in sports. If your foot is dealing with stress and impact, or if you have recently gained weight, orthotics will help you walk better!
Put your best foot forward and in the right direction!
We at Triangle Physiotherapy will quite literally help you get back on your feet! Our Chiropodist can advise you on how to look after your feet and what type of shoes or orthotics to opt for. Book an appointment with our Chiropodist today at any of our 6 clinics located across the GTA: Etobicoke, Oakville, Mississauga, North York, Toronto (King Street West) and Yonge Street. If you have any questions regarding any kind of foot conditions, please call or email us and we will be happy to help you!
Our feet are likely the most used body parts of all of our limbs. Be it sitting or standing, we are always using our legs in one way or the other. In fact, the use of our feet and legs usually begins the moment we wake up. So it is safe to say that our feet play a vital role in our day to day life and as such, it is important to take good care of them.
Our feet carry the entire weight of our body throughout the day. They undergo tremendous pressure with every step we take as they get compressed and endure repeated movement against our footwear. Over a period of time, pressure on certain parts of the foot can increase and the body compensates by adding extra layers of scar tissue and skin on parts of feet that undergo high pressure, such as the ball and heel & toes of the foot. This can cause there to be painful areas of pressure on the foot, or the formation of callouses on areas of higher pressure on the foot.
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Why schedule an appointment with a Chiropodist?
Walking, running, sitting – everything involves your legs. A minor injury or pain can cause huge discomfort in your everyday life and can escalate to become a serious issue. For example, an ingrown toenail or an infection can be very painful and uncomfortable. Seeing a Chiropodist at an earlier stage will help immensely in preventing and managing these kinds of foot related problems.
An appointment with a Chiropodist will involve a thorough assessment of your foot-related problem and treatment that will help alleviate the problem. Even without a significant ongoing foot issue, a visit to the Chiropodist can help you in preventing one from developing by gaining more insight into your walking pattern or providing education on correct foot care. They are trained to diagnose and treat a wide variety of foot-related conditions and are able to understand their patients’ needs in order to prevent and treat both acute and chronic conditions that involve the foot and lower limb functions.
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What do we treat at Triangle Physiotherapy?
Our Chiropodist is a highly skilled professional that is an expert in their field. At Triangle Physiotherapy, our registered Chiropodists diagnose, assess, and treat a wide range of foot related health issues and abnormalities including but not limited to:
- Alignment and support to prevent or correct abnormalities in the lower limbs
- Abnormal gait patterns
- Foot pain
- Sports injuries
- Diabetic foot care
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How to Contact Triangle Physiotherapy?
We have 6 clinics located across the GTA: Etobicoke, Oakville, Mississauga, North York, and Toronto (King Street West and Yonge Street. If you have any questions regarding what type of chiropody treatment may be appropriate for you, please call or email us and we will be happy to answer your questions. You can also Book an Appointment with a Chiropodist now.
While muscular pain is an inevitable part of life, some suffer from it for a long period of time and others proactively seek pain relief through massage therapy. Massage therapy is the scientific manipulation of the soft tissues of the body and it is used as a healing technique. Our skin is the largest organ of our body. While regular massage has tremendous health benefits, it is important to get it from a skilled therapist. Massage therapy has proven that it rids the body of physical discomfort and also improves a person’s mental & physical capacity without the use of prescription of medicines.
Some benefits of massage therapy are:
- Improved Joint mobility
- Reduced pain
- Enhanced blood circulation
- Reduced stress
- Reduced muscle tension
- Immediate health benefits
- Reduced intensity of headaches
- Relief from Insomnia
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Massage therapy is not just for the skin and muscles, it can also help to reduce high blood pressure, lower chances of depression and relieve headaches.
Various Types of Massage:
- Swedish massage (Relaxation, stress relief)
- Foot massage (Improves circulation, reduction of trigger points)
- Hand massage (Enhanced circulation, reduction of your trigger points)
- Deep tissue massage (repetitive strain, postural problems, recovery from injury)
- Sports massage (Preventing and treating injury and enhancing athletic performance)
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Stress is one of the most significant factors that impact psychological and physical health. Massage therapy can be used to treat both acute and chronic conditions.
Causes: According to the American Massage Therapy Association (AMTA) Consumer survey, 72% of individuals surveyed claim their primary reason for receiving a massage in the previous 12 months was for medical reasons (43%) or stress-related (29%).
A growing body of research supports the health benefits of massage therapy for conditions such as stress, low-back pain and more.
Effect: There are innumerable benefits to be achieved through regular massage therapy treatments from a Registered Massage Therapist. Whether your need is to have a moment of relaxation, reduce muscle tension or attain relief from chronic pain, a therapeutic massage can enhance your overall sense of emotional and physical well-being.
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How is it Important in today’s life?
Well, our brain and muscles need time to rest once in awhile if they are expected to move, think, and be productive forever. Seek help from a Massage Therapist to find relief from your symptoms. If you take care of your body today it will be there for you tomorrow! Adding massage therapy to your healthcare/recovery plan will provide natural relief without the aid of painkillers.
Don’t continue to suffer! Book an appointment with us to improve your health.
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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.
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Some common symptoms are:
- Dizziness and imbalance
- Decreased in muscular strength and flexibility
- Increased joint stiffness
- Reduced on stamina
- Vision disturbance
- Hearing changes
- 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.
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Some common limitations are:
- Balance is commonly taken for granted until it is impaired
- People with vestibular disorders can suffer cognitive impacts, such as poor concentration, memory, and word recall
- 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!