Physiotherapy Downtown Toronto // Tag

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12 May
Physiotherapy is the study of science of movements. It is a healthcare profession that includes different treatment modalities like massages, electrotherapy, heat therapy, exercises, patient awareness and advice for treating an ailment, deformity or injury.

When should I go to a Physiotherapist?

This is a very common yet important question. If you have suffered an injury or chronic pain which affects your daily chores then you must consult a good physiotherapist. You can also avail the benefits of Physiotherapy after a surgery, like knee replacement or stroke. At Triangle Physiotherapy, we have a team of dedicated and skilled physiotherapists at eight rehabilitation clinics across the GTA.

What will a Physiotherapist do?

Our experienced Physiotherapists provide case-based solution to your need. These are focused on preventive as well as rehabilitation. Some scenarios where a good Physiotherapist can help –
  • Back and neck pain caused due to sprain in the skeleton or muscles
  • Conditions like arthritis or after effects of amputation that results in discomfort in joints, muscles, knees and ligaments
  • Lung disorders like asthma or bronchitis
  • Disability resulting from heart problems
  • Troubles occurred during childbirth like pelvic issue, bladder and bowel problems
  • Parkinson’s disease and multiple sclerosis or loss of mobility due to trauma to the brain or spine
  • Pain, swelling, fatigue, loss of muscle strength and stiffness during palliative care or cancer treatment

What should I expect from my Physiotherapist?

Our trained Physiotherapists at Triangle Physiotherapy provide specific and concerned answers to your core problems. This is what you can expect from your Physiotherapist-
  • Your physiotherapist will understand your medical history
  • Based on the medical history and symptoms, the physiotherapist will assess and diagnose your condition
  • A treatment module will be set for you for your concern
  • Specific exercises and assistive devices would be suggested to you based on your module
To understand what all things are done in Physiotherapy, let’s try to learn the various types of treatment modalities used in Physiotherapy.
  • Manual Therapy – This technique is a very common one where the physiotherapists massage the affected joints to mobilise and manipulate using his hands. Our team of expert physiotherapists in Toronto are highly equipped and experienced in this therapy.Physiotherapy Clinic Etobicoke
  • Transcutaneous Electric Nerves Stimulation (TENS) Therapy – In this therapy, the physiotherapist uses a small device driven by a battery and place it on the skin surface of the patient. Low grade currents are sent through these electrodes to relive pain of the affected area.
  • Magnetic Therapy – This therapy uses electromagnets of different sizes and types. These are used to limit the pain of the affected body part.
  • Dry needling and acupuncture – In this therapy, the physiotherapist uses fine needles and insert them into specific body parts to alleviate the pain for a short time. You can consult with our physiotherapists at Etobicoke clinic for this specialized line of treatment.Physiotherapy Clinic North York
  • Taping – This physiotherapy technique is highly popular as it promotes body’s inherent natural healing mechanism. Here, the physiotherapist uses a tape which lifts the skin away from the connecting tissue, thereby increasing the space and allowing the lymphatic fluid to move more functionally to ease the pain.
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  • Joint Mobilisation – This is a manual therapy technique where a physiotherapist mobilises the joint at different depths, speeds and amplitudes. It helps in restoring normal joint movement in the body. Our physiotherapists at Lawrence Park clinic are highly equipped and skilled in this technique.
Physiotherapy Clinic Mississauga
  • Stretches and exercises – This is a fairly common module where the physiotherapist teaches different exercises and techniques for body stretching which helps in restoring the joint movements.
  • Rehabilitation – This includes a broad range of corrective, preventive and stretching exercises to reduce the sprain or pain in the affected area.
  • Strengthening Program – This is one of the most important modalities in physiotherapy where the physiotherapist conducts specific program to make the patient understand about his personal responsibility towards his health and physical conditioning. This program is very useful as it helps the patient in improving overall heath, strength, balance, coordination and flexibility.Physiotherapy Clinic Downtown Toronto
  • Diathermy – In this technique, electrically induced heat or high-frequency electromagnetic currents are used to relive the pain and cure the condition. Our physiotherapists at North York clinic are efficient and skilled in this technique. If you are facing pain or recovering from a surgery, you can consult us.
  • Ultrasound and phonophoresis – A frequency range of 0.5 – 3 MHz is used in this therapeutic ultrasound. This technique induces a deep heat to the target area to treat muscle spasm, promote healing at cellular level and lower the inflammation. It also increases the metabolism and improve the flow of blood towards the damaged tissue. Phonophoresis uses ultrasonic waves for better absorption of drugs that are applied topically during the treatment. This is a very useful technique as it helps in reducing the pain by allowing maximum absorption of drugs like anti-inflammatory and analgesics.
  • Range of Motion exercises (RoM) exercises – A good physiotherapist would diagnose the patient and recommend Range of Motion exercises to improve the mobility of joints and reduce the stiffness in the muscles. There are various types of RoM exercises, like Passive Range of Motion (PROM) exercises, Active Assistive Range of Motion (AAROM) exercises and Active Range of Motion (AROM) exercises.
  • Soft tissue mobilization – This highly effective technique in physiotherapy helps in alleviating pain, reducing swelling and relaxing the tight muscles in the body.
To summarize, Physiotherapy is a special treatment to maintain, restore and make the most of a person’s function, mobility, strength and well-being. It helps through various techniques and aid in recovery as well as strengthen the body for w holistic living. Now that we have established what all is done and expected in Physiotherapy, we would like to hear from you. Please write to us if you have any questions regarding Physiotherapy. You can also check our services and locations for any line of treatment.

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

22 Jan
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.  Also Read, Physiotherapy Clinics in Etobicoke Best Physiotherapist in Oakville

Types of Surgeries for Shoulder

  • Reverse arthroplasty
  • Total shoulder arthroplasty/replacement 
  • Rotator cuff repair
  • SLAP repair
  • Bicep tendon repair
  • Tenotomy 

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 
Also read, Best Physiotherapist near Mississauga

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
Shoulder Prehab is a set of exercises and movements designed to strengthen and condition the shoulder joint and surrounding muscles, helping to prevent injury or improve recovery from a previous injury. Prehabilitation may include:
  1. Shoulder rotator cuff strengthening exercises such as internal and external rotation with light weights.
  2. Scapular stability exercises to improve posture and reduce stress on the shoulder joint.
  3. Stretching to improve flexibility and range of motion.
  4. Plyometric exercises to improve power and explosiveness.
  5. Core stability exercises to improve overall body control and stability.
Prehabilitation should be performed regularly, especially if you have a history of shoulder injuries or plan to participate in overhead activities such as weightlifting or throwing. By taking care of your shoulder before it becomes a problem, you can help prevent injury and improve your performance.

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

08 Mar
Osteoarthritis (OA) is caused by the wear and tear of the cartilage and can affect all joints in the body. The most commonly affected areas are the knees, hips, low back, neck, and the digits of the hands and feet. Osteoarthritis affects 3.3%-3.6% of the population globally. The risk factors for osteoarthritis include age, gender, weight, anatomy, and history of trauma. The severity of osteoarthritis can be evaluated through medical imaging. The following are characteristics and clinical presentation of OA:
  • Use-related pain
  • Stiffness
  • Crepitus
  • Decrease range of motion and flexibility
  • Instability, Weakness
  • Deformity
  • Swelling
  • Local
Also read, Best Physiotherapy Clinic in Mississuaga OA can be managed conservatively through physiotherapy or chiropractic interventions. Pharmacological or surgical intervention may also be of benefit depending on the severity of the joint. Assistive devices can aid in offloading the damaged joint. Physiotherapy and chiropractic treatment for osteoarthritis focuses on reducing pain and increasing physical function through education and exercises. An individualized exercise program consisting of stretching and strengthening the muscles surrounding the affected joint will improve the well-being of the individual.

Tell me more about the GLA:D™ for knee and hip osteoarthritis.

  • Good Life with osteoArthritis in Denmark (GLA:D™), developed in Denmark, is an education and tailored neuromuscular exercise program designed for individuals with hip or knee osteoarthritis
  • The program is unique because it provides education and targeted exercise that can be applied to movement in everyday activities
  • The program is suitable for individuals with early to late stages of OA
The following are the benefits of an individualized exercise program:
  • Decrease pain and stiffness
  • Increase mobility and function
  • Improve muscles length and elasticity
  • Improve cartilage
  • Reduce risk of injury
  • Delay surgical intervention A physiotherapist and chiropractor can help identify the main issues affecting an osteoarthritic joint and create a treatment program based on your needs and goals.
Contact us today if you would like to see one of our physiotherapists or chiropractors to help you manage your osteoarthritis & relieve your pain.

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

18 Jun

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

  • 72% of women wear high heels at some point or the other
  • 50% of them wear them at parties
  • 39% of them wear them every day
  • 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?

Physiotherapy Mississauga
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 8 locations of Triangle Physiotherapy clinics – Etobicoke, Oakville, Mississauga, North York, Toronto to heal the issues caused by them heels!

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

Why Yoga?

1. Stretching The spine is meant to move in lots of different ways. If we don’t move or stretch it gets stiff and rusty. This can start to cause some aches and pains which can get worse over time if it is not addressed. It can also make you more susceptible to becoming that 10% of people that suffer from a more significant injury. “But it hurts to move,” you say… Yes, oftentimes it does cause some discomfort to move especially if you haven’t tried to move in certain directions for a long time but science now tells us that it is far better for your back to move in a controlled and safe way rather than not moving. This is where yoga can help…. Yoga is a very gentle and proven way to help loosen up your back and make sure it moves smoothly within all its normal ranges of motion. 2. Strengthening All of us have heard that if you have back pain you should strengthen your core, right? Yoga creates a great way of functionally strengthening your core. What that means is instead of isolating certain muscles, the yoga poses (asanas) that you are taken through will help you learn how to use all the muscles of your core together (including your diaphragm and pelvic floor!). If you continue strengthening your core on the ground then your body doesn’t get stronger in the positions it needs for everyday activities. For example, vacuuming your house requires you to be slightly bent over and pushing/pulling. Yoga poses that can simulate will force you to strengthen your core muscles in the positions it is needed so that once you get stronger, vacuuming won’t be painful. There are many other benefits of yoga that can help with pain from breathing techniques (if it works for women in labour then it can work for your back pain too!) Also, mind-body awareness and connection is developed to help you realize if there are postures or positions that you are doing out of habit that you don’t realize can be harming your body. Yoga can correct imbalances of your musculoskeletal system that you didn’t even know existed.

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

06 Apr

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome (CTS) is a wrist and hand condition that occurs when a nerve becomes pinched within a tunnel created by the bones of the wrist. The wrist is composed of 8 small bones called Carpals,which, along with ligaments, create a ‘Carpal Tunnel’ on the palmer side of the forearm. This tunnel creates a space for the passage of the Median nerve and theflexor tendons of the fingers. The Median nerve provides both sensory and motor function to the hand, and if it becomes compromised within this space, Carpal Tunnel Syndrome will occur.

Carpal Tunnel Treatment Toronto


Symptoms of CTS are numbness, pain, and weakness in the affected wrist and hand. Numbness and pain occur along the sensory distribution of the Median nerve, which includes the palmer side of the thumb, index finger, third finger and lateral half of the ring finger. The progression of symptoms is typically gradual, beginning with itching, tingling or mild burning, and in chronic cases can progress to complete numbness, and involve radiating pain up the arm, decreased grip strength and muscle wasting in the thumb.

Common Causes:         

CTS is often due to a combination of multiple factors that result in increased pressure on the Median nerve in the carpal tunnel. This condition is rarely due to an issue with the nerve itself. A common contributing factor to CTS is size of the carpal tunnel, as the smaller the passageway, the greater the likelihood of tendon and Median nerve compression. Women on average have smaller and narrower carpal tunnels then men, making them more prone to CTS. Another contributing factor is injury or trauma to the wrist, because the resultant swelling increases the amount of pressure and decreases the amount of space within the carpal tunnel. Repetitive strain injuries to the wrist can cause inflammation and swelling of the synovial fluid surrounding the flexor tendons, which also decreases the space within the carpal tunnel. These repetitive strain injuries can often occur in the workplace, due to use of vibrating tools and machinery, or repetitive typing and use of a mouse at a computer workstation.


Physiotherapy is often used to help treat Carpal Tunnel Syndrome. Therapy for this condition focuses on proper education about the condition and necessary activity modification, prescription of stretching and strengthening exercises and therapeutic modalities as appropriate. Additionally, bracing can be used to help provide wrist support and stability. Wrist bracing is most effective at night to prevent wrist flexion, and during the day while performing repetitive wrist activities. Occasionally, surgical intervention is required for the treatment of CTS, in which the connective tissue creating the roof of the carpal tunnel is cut to create more room for the Median nerve. Physiotherapy rehabilitation is recommended post-surgery to ensure an optimal outcome.
For more information about Carpal Tunnel Syndrome, ask your physiotherapist at Triangle Physiotherapy and Rehabilitation!

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

21 Mar

What is Lateral Epicondylitis?

Lateral Epicondylitis also known as “Tennis Elbow” is the most common overuse injury in the elbow. This injury involves partial or complete tears in the extensor tendons of the forearm muscles causing pain on the lateral (outside) elbow on a region known as the lateral epicondyle.


The elbow joint is made up of three bones: the humerus (upper arm bone), the radius and ulna (two bones in the forearm). On the distal end of the humerus there are two epicondyles, one lateral (on the outside) and one medial (on the inside). The muscles that extend our wrist are attached to the lateral epicondyle by tendons. These muscles include extensor carpi radialisbrevis (ECRB) extensor carpi radialislongus (ECRL), extensor digitorum and extensor carpi ulnaris. The tears, and subsequent pain, from lateral epicondylitis usually occurs along these tendons. Most commonly the extensor carpi radialisbrevis (ECRB) is injured, but this injury can occur in any of the other muscles mentioned. Best Physiotherapy Clinic in Mississauga Causes

Lateral epicondylitis usually occurs due to overuse or repetitive movements of the extensor muscles of the forearm. Such an issue can occur due to:
  • An over reliance of the extensor muscles because of poor conditioning or injury in the shoulder or upper arm muscles.
  • Occupations and nonathletic activities requiring repetitive upper extremity activities and particularly those involving computer use, heavy lifting, forceful forearm pronation (palm face down) and supination (palm face up), and repetitive vibration.
  • Improper technique or positioning with equipment i.e. tennis racket.

Risk Factors

While aging is the strongest risk factor associated with lateral epicondylitis, numerous other risk factors have been identified: -work/non-work related activities requiring repetitive movements, -training errors, -misalignments, -flexibility problems, -poor circulation, -strength deficits or a muscle imbalance, -psychological factors.


  • Gradual increase in pain on the lateral aspect of the elbow.
  • Weakness in grip strength.
  • Worse pain with activities that involve extension of the wrist, e.g. backhand tennis stroke, repetitive use of a screwdriver, or lifting heavy objects.
  • In more severe cases, pain can occur with such simple activities as holding a coffee cup or turning a door knob.

Physiotherapy Treatment

There are different types of therapies to treat lateral epicondylitis, all with the same aim: reduce pain, improve function and strengthen the affected muscle. Some of the ways a physiotherapist can help manage and treat your lateral epicondylitis includes: -Joint Mobilization – Deep Transverse Frictions – Modalities – Ultrasound, Electrotherapy, Cyrotherapy, Laser, Extracorporeal Shockwave Therapy – Orthoses (Bracing)

Exercise Therapy

Stretching – The research and literature shows that strengthening and STRETCHING exercises are the most important components of exercise programmes, for the reason that tendons should not only be strong but also flexible. Eccentric Exercises Research has also shown that lateral epicondyitis has shown improvement following treatment utilizing isokinetic eccentric exercise. A great exercise which utilizes this principle is the FlexBar eccentric exercise which has been clinically proven to be effective in providing in improving function with lateral epicondylitis.

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

19 Nov
One of the most common questions physiotherapists are asked on a daily basis is whether to apply ice or heat to an injury. The answer to this question is dependent on whether the injury is acute or chronic.

Acute Injury

An acute injury has a sudden onset and is typically caused by a significant or traumatic event. Examples of these conditions include ligament sprains, muscle or tendon tears, joint dislocations, and bone fractures. These injuries are accompanied by immediate symptoms including sharp localized pain, inflammation, swelling, and bruising. Within the first 48-72 hours of acute symptom presentation, it is advised to use ice therapy. In addition to pain control, the effects of ice help reduce swelling and inflammation. Ice application causes a local decrease in body temperature, which reduces metabolic rate and leads to blood vessel constriction. These physiological responses result in less bleeding and fluid accumulation in the area of injury, reducing the amount of swelling and active inflammation. For best results, it is advised to combine ice therapy with rest, elevation, and compression (RICE) of the injured area. Physiotherapy Mississauga

Parameters for ice application:

For use on distal extremities (ex. hands and feet), ice should be applied for 15 minutes or less at a time. For more proximal areas (ex. the shoulder or the hip), ice can be applied for up to 20 minutes. It is important not to exceed this time period, as reverse effects such as blood vessel dilation will occur. Additionally, consecutive sessions of ice therapy should be at least 1 hour apart, to provide the skin time to return to normal temperature between treatments.

Chronic Injury

A chronic injury is gradual in onset and is most often caused by repetitive strain or overuse of a joint or muscle group. Examples of these conditions include tendon strains, muscle strains, and joint capsule adhesions. These injuries typically have no active inflammation due to their slow symptom development, and pain is often milder and more diffuse. Heat therapy is indicated in the treatment of chronic injuries to help with pain reduction, to accelerate the healing process, and to restore range of motion, and reduce joint stiffness. Heat application causes blood vessel dilation and an increase in the metabolic rate, resulting in increased blood circulation, increased enzyme activity, and an increase in available oxygen to the tissues. These effects accelerate the rate of healing in the area of injury. The use of heat also causes an increase in the extensibility and elasticity of soft tissues (such as muscles, tendons, and ligaments) allowing for increased range of motion and joint flexibility. Heat can also be applied to any of the above acute injuries after the first 72 hours have passed, or the swelling and inflammation have resolved. This is because at this stage of the injury, the goal of treatment changes from restricting acute inflammatory activity to tissue stretching and healing.

Parameters for heat application:

Heat may be applied to any injured area for 15-20 minutes at a time. In order to prevent burning, the temperature of the heat should be kept below 45 degrees Celsius. Important Tips:
  • Heat or ice should not be applied to an area where sensation is impaired
  • Don’t apply heat over a region of a known or suspected blood clot
  • Do not apply heat over the low back or abdomen of a pregnant woman
  • Do not apply heat or ice directly over an open wound
  • The positive effects of both heat and ice therapy are best observed when combined with physical therapy and exercise!
For information about what will work best for your injury, ask your physiotherapist at Triangle Physiotherapy and Rehabilitation!

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

31 Oct
An ankle sprain refers to the tearing of the ligaments of the ankle. The most common ankle sprain occurs on the lateral or outside part of the ankle. This is an extremely common injury that affects many people during a wide variety of activities. It can happen in the setting of an ankle fracture (i.e. when the bones of the ankle also break). Most commonly, however, it occurs in isolation. Physiotherapy for Ankle Sprain

Causes of ankle sprain

Any movement that suddenly twists the foot beyond the natural range of motion can cause an ankle sprain such as:
  • Landing wrong when jumping or running on to an uneven surface.
  • Stepping off a curb wrong
  • Slipping on ice
  • Tripping on a hole in the ground

Consequences of ankle sprain

When an ankle is sprained, the ankle bone itself is uninjured. It is the ligaments surrounding the ankle bone that suffer. Ligaments are structures in every joint in the body that help control the joint’s movement. The ligament will become injured if it is stretched too far which could result in a partial or complete tear. There are two different types of ankle sprain.
  • The inversion ankle sprain is the most common type of sprain and occurs when the foot falls inward and stretches the outer ligaments too far. Pain occurs on the outside of the ankle and not on the inside of the ankle.
  • The eversion ankle sprain occurs when the foot is twisted outwards and the inner ligament is stretched too far. Pain will occur on the inside, and not the outside, of the ankle.

The Severity of an Ankle Sprain

First-degree symptoms – a first-degree ankle sprain is when the ligaments have been stretched but not torn. Symptoms include:
  • Mild pain
  • Some swelling
  • Some joint instability
  • Mild joint stiffness
  • Difficulty jogging or jumping
Second-degree symptoms – a second-degree ankle sprain is the most common of ankle injuries and is a partial tearing of the ligament. Symptoms include:
  • Significant swelling
  • Bruising
  • Moderate pain
  • Some loss of motion or use of the ankle
  • Trouble walking
Third-degree symptoms -– a third-degree ankle sprain is the most severe of ankle injuries. With this sprain, the ligament has been torn completely. Symptoms include:
  • Severe swelling
  • Severe pain
  • Instability of the joint
  • Extreme loss of motion
  • Walking can be quite painful

Treatment for Ankle Sprains

Rest – especially in the first 24 to 48 hours Ice – for the first 48 hours for 20 minutes at a time Compression – wear a brace or a wrap that is snug, but not cutting off circulation Elevate – above the heart as often as possible Physical therapy is a mainstay. Patients should learn to strengthen the muscles around the ankle, particularly the peroneals. An ankle brace can be used in an athlete until a therapist believes that the ankle is strong enough to return to play without it. Surgery is rarely indicated but may be needed in a patient who has cartilage damage or other related injuries. Ligaments are only repaired or strengthened in cases of chronic instability in which the ligaments have healed but not in a strong fashion.

Frequently Asked Questions

What is a high ankle sprain and is that different from a regular ankle sprain?

high ankle sprain refers to tearing of the ligaments that connect the tibia to the fibula (this connection is also called the syndesmosis). These are different and much less common than the standard lateral ankle sprains, meaning those that occur on the side of the ankle.

Do ankle sprains ever need to be repaired acutely?

Ankle sprains rarely, if ever, needed to be treated with surgery. The vast majority simply need to be treated with rest, ice, compression and elevation followed by physical therapy and temporary bracing.

I have sprained my ankle many times. Should I be concerned?

Yes. The more you sprain an ankle, the greater the chance that problems will develop. For example, turning the ankle can lead to damage to the cartilage inside the ankle joint. You should see your doctor if this is occurring. To get your ankle assessed, schedule a consultation with a physiotherapist at Triangle Physiotherapy and Rehabilitation!

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

07 Jul

Low Back Pain/ Hip Dysfunction caused by poor posture

The average person’s work week consists approximately of 40 hours, for a lot of those the majority of that time can consist of them sitting at a desk on a phone or computer. That time doesn’t even factor in commute time as well as dinner and lounging at home. Experts say that the average person can spend more than half their waking hours in a sedentary state.

It is well known that sitting for long periods of time can cause a lot of negative effects such as strain on your cardiovascular system as well as an increase risk in colon cancer. But what a lot of people don’t know about it is the actual physical disorders that come with sitting for long periods of time, such as weaker/underused abdominal muscles, weak glutes whiles shortening your hip flexors making them tight and decreasing Range Of Motion in your hip. This muscular imbalance can begin to force other muscles that are not commonly used to become overworked and tired and furthermore contribute to a muscle imbalance, which can cause hyperlordosis, kyphosis, and scoliosis, as well as a twisted pelvis. Tight low back muscles can pull and twist your spine which could lead to degenerative disk disorder (DDD), or a subluxation of one or several vertebrae. When you decrease the activity of muscles you begin to decrease the electrical activity going to those muscles which begins to make them weak and underdeveloped which could lead to atonic muscles. The decreased angle in the hip while sitting for long periods can cause a decrease in blood flow to your legs decreasing the amount of blood, oxygen, and nutrients that can feed your muscles making for leg cramps and sometimes swelling in the feet due to lack of venous return.

Luckily Massage and Physiotherapy can be used as a preventative as well as therapy for the many conditions that sitting for long periods of time can cause. The main focus of both is too focus on the muscular imbalance and to bring you back to your norm as much as humanly possible. Some of the main areas of focus during treating is to loosen tight hip flexors, increase neurological function in the low back, glutes, and abdominals, loosen up Para spinal muscles which will decrease the risk of DDD and subluxation of the spine. During a massage the pressure and direction of stroke will help to increase blood flow to your low back and hip as well as into your legs providing oxygen and nutrients to areas that are being malnourished due to lack of blood flow.

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The best was to prevent any disorders caused by sitting to long is simply to stand up and move around. Experts say you should stand up for at least 5 minutes every hour to get muscles working and blood flowing. Staying hydrating is very important during any point of the day for it helps keep muscles elastic (including your heart muscles), the spine works like a pump while moving bringing fresh water to your vertebral disks keeping them hydrated. Some offices have implemented standing desks or the use of exercise balls in place of regular chairs which can keep workers constantly moving, keeping blood flowing and muscles working. Stretching and strengthening exercises are very important to maintain healthy muscles, stretching out hip flexors to maintain full ROM in the hip, strengthening core either by doing push ups or the plank, stretching out your low back and abdominal area by doing both the cat and cow pose, and finally strengthen your back by doing rows and one arm rows.

Written by: Sean Cameron, RMT

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