A heel spur is a bony protrusion that forms where the plantar fascia (a thick band of tissue running along the bottom of the foot) attaches to the heel bone. Heel spurs develop gradually over time due to repeated stress on the foot, which causes calcium deposits to accumulate in the affected area. Although many people with heel spurs don’t experience pain, others may feel sharp or aching pain, particularly when standing or walking.

If you have a heel spur, our physiotherapists at Triangle Physiotherapy can help!
What Causes Heel Spurs?
The primary cause of heel spurs is chronic strain and stress on the plantar fascia. Several factors can contribute to this, including:
- Overuse or excessive pressure on the foot: High-impact activities like running, jumping, or prolonged standing can increase the strain on the heel.
- Poor footwear: Wearing shoes that lack proper arch support or cushioning can put added stress on the heel and plantar fascia.
- Obesity: Carrying excess weight can strain the feet, leading to inflammation and potential heel spur formation.
- Flat feet or high arches: Both conditions can alter the mechanics of the foot and contribute to heel pain and spur development.
- Age: As we age, the fat pad that cushions the heel tends to thin, increasing pressure on the heel bone.

Common Symptoms of Heel Spurs
Heel spurs don’t always cause pain, but when they do, the symptoms can include:
- Sharp, stabbing pain: Most often felt in the morning with the first few steps, as the foot moves after resting overnight.
- A dull ache: This pain can persist throughout the day, especially after prolonged standing or walking.
- Tenderness: The bottom of the heel may feel tender to the touch, especially around the spur’s location.
- Swelling and inflammation: In some cases, the area around the spur may become swollen and inflamed.
Treatment for Heel Spurs
Thankfully, there are several treatment options available to alleviate the pain associated with heel spurs and help with recovery.
- Rest and Ice: Giving your foot time to rest and applying ice to the affected area can help reduce inflammation and relieve pain.
- Stretching Exercises: Stretching the calf muscles, Achilles tendon, and plantar fascia can help relieve tension and reduce heel pain. A physical therapist can recommend specific stretches.
- Shockwave Therapy: ESWT is a non-invasive treatment option for heel spurs, where high-energy sound waves are directed at the affected area to stimulate healing and alleviate pain associated with the heel spur.
- Orthotic Inserts: Custom or over-the-counter arch supports can help redistribute pressure on the foot and reduce strain on the heel.
- Anti-inflammatory Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce pain and swelling.
- Corticosteroid Injections: For more persistent pain, a doctor may recommend an injection to reduce inflammation and relieve discomfort.
- Surgery: In rare cases, when conservative treatments do not provide relief, surgery may be necessary to remove the spur or release tension on the plantar fascia.

Preventing Heel Spurs
Preventing heel spurs involves addressing the underlying causes. To avoid developing heel spurs:
- Wear supportive shoes with cushioning.
- Avoid overuse or excessive pressure on the feet.
- Maintain a healthy weight to reduce stress on the feet.
- Stretch before and after physical activity.
Conclusion
Heel spurs can be a painful and frustrating condition, but with the right treatment and preventive measures, most people can find relief and return to their normal activities. If you’re experiencing heel pain, it’s important to consult with a healthcare provider to determine the cause and develop an appropriate treatment plan. With the right care, heel spurs can be managed effectively, allowing you to walk and move comfortably again. Connect with us at Triangle Physiotherapy and we can get you started on your road to recovery from heel spurs!
Knee pain can significantly impact your daily activities and overall quality of life. Whether it’s due to an injury, arthritis, or overuse, finding effective relief is essential. Physiotherapy is a valuable tool in managing knee pain, providing strategies to alleviate discomfort and improve function. Whether your knee pain is from a fall, a sports injury, arthritis or everyday aches and pains, our physiotherapists at Triangle Physiotherapy are here to help you navigate your recovery.
Understanding Knee Pain
Knee pain can arise from various conditions, including ligament injuries, tendonitis, bursitis, post-surgery or osteoarthritis. The pain may manifest as sharp, dull, or throbbing sensations, making it challenging to perform everyday tasks. Understanding the underlying cause is crucial for effective treatment. Physiotherapy takes a comprehensive approach to address not only the symptoms but also the root cause of the pain.

The Role of Physiotherapy
Physiotherapy offers a structured treatment plan tailored to your specific needs. A physiotherapist will conduct a thorough assessment, reviewing your medical history and evaluating your knee’s function. Based on this assessment, they will develop an individualized treatment plan focused on relieving pain, restoring mobility, and strengthening the muscles around the knee.
Pain Management Techniques for Knee Pain
Physiotherapists employ various techniques to manage knee pain effectively. These can include:
- Manual Therapy: Hands-on techniques to mobilize the knee joint and surrounding tissues, reducing stiffness and improving range of motion.
- IMS: Intra muscular Stimulation is an effective tool to trace and treat the root cause, reducing recurrence.
- Modalities: Methods such as ultrasound, heat, or cold therapy can help alleviate pain and inflammation. Read about PEACE and LOVE protocol instead of PRICE.
- Education: Learning about your condition, including proper body mechanics and strategies to avoid aggravating your knee, is vital for long-term management.
Strengthening Exercises
Strengthening the muscles surrounding the knee is crucial for stability and pain relief. Physiotherapists will guide you through targeted exercises that focus on the quadriceps, hamstrings, and calves. These exercises help improve strength and support the knee joint, reducing strain and preventing further injuries.
Mobility and Flexibility
Maintaining mobility and flexibility in the knee is essential for functional movement. Physiotherapy includes stretching exercises and gentle range-of-motion activities to help restore flexibility and reduce stiffness. This focus on mobility not only alleviates pain but also enhances your overall physical activity levels.
Knee Pain Prevention Strategies
Preventing future knee pain is a key aspect of physiotherapy. Your physiotherapist will educate you on proper techniques for daily activities, including walking, climbing stairs, and exercising. They will also address any risk factors, such as muscle imbalances or poor posture, to help you avoid re-injury.
FAQs
Can a physiotherapist help with my knee pain?
Yes, physiotherapists specialize in treating knee pain through tailored rehabilitation programs that target the underlying causes and symptoms.
What should I expect during my first visit to Triangle Physiotherapy?
During your first visit, you’ll undergo a comprehensive assessment, where your physiotherapist will evaluate your knee’s condition, discuss your medical history, and outline your treatment goals. A personalized plan will be created based on this information.
How many sessions will I need?
The number of sessions varies depending on the severity of your knee pain and your progress. Some patients may notice improvement in a few sessions, while others may require ongoing treatment. Your physiotherapist will provide an estimate during your assessment.
Do I need a referral to see a physiotherapist?
No, you do not need a referral to access physiotherapy services. You can book an appointment directly, unless required by your insurance for billing purposes.
How soon can I expect pain relief?
Many patients report relief within a few sessions, but the timeline may vary based on individual circumstances and the underlying cause of the knee pain.
How can I ensure effective management of my knee pain?
Engaging in physiotherapy, adhering to your rehabilitation plan, and performing prescribed exercises regularly are vital for managing knee pain effectively. Open communication with your physiotherapist will also help track your progress.
Conclusion
Physiotherapy is a powerful resource for managing knee pain. By understanding the nature of your condition and engaging in a tailored treatment plan, you can alleviate pain, restore function, and improve your quality of life. If you’re struggling with knee pain, consider the benefits that physiotherapy can provide in your recovery journey. To get help for your knee pain, you can call any of the locations of Triangle Physiotherapy or simply Book An Appointment online.
When you’re dealing with pain, injury, or chronic conditions like arthritis, choosing the right physiotherapist can make all the difference in your recovery. Physiotherapy is an essential part of managing pain, improving mobility, and enhancing your quality of life. However, with so many options out there, how do you know which physiotherapist is the best fit for your needs? At Triangle Physiotherapy in Toronto we have physiotherapists with varying specialties – from musculoskeletal to pelvic health to kid’s rehab.
In this blog, we’ll explore key factors to consider when selecting a physiotherapist.
1. Specialization Matters
Physiotherapy is a broad field, and different physiotherapists specialize in different areas. Whether you’re recovering from surgery, managing arthritis, or dealing with a sports injury, finding a physiotherapist who specializes in your specific condition can speed up your recovery and improve outcomes.
- For Arthritis and Joint Pain: Look for a physiotherapist with experience in managing musculoskeletal conditions like osteoarthritis or rheumatoid arthritis. They will be skilled in using therapeutic exercises, manual therapy, and pain management techniques to help reduce stiffness and improve mobility.
- For Sports Injuries: If you’re recovering from a sports-related injury, you might want a physiotherapist with experience in sports rehabilitation. They can tailor exercises that enhance strength and flexibility, preventing future injuries.


2. Physiotherapist Credentials and Experience
Check for credentials, such as a degree in physiotherapy (e.g., DPT or MSc in Physiotherapy) and any additional certifications related to your condition (e.g., orthopedic manual therapy or pelvic floor rehabilitation). More importantly, consider their experience: a physiotherapist with years of hands-on experience will likely be more adept at handling complex cases.
- Ask about their track record: How many patients have they treated with conditions like yours? Do they have experience working with people of your age group or fitness level?
3. Personalized Approach
Physiotherapy isn’t a one-size-fits-all treatment. It’s essential to find a physiotherapist who tailors treatment plans to your unique needs, rather than offering a generic approach. A skilled physiotherapist will conduct a thorough assessment of your physical condition, history, and goals before recommending treatment. This personalized approach ensures that you’re getting the care you need.
- Look for a physiotherapist who listens: A good physiotherapist will ask about your symptoms, lifestyle, and preferences to develop a treatment plan that works for you. They should be willing to adjust the plan if something isn’t helping or if new issues arise.
4. Approach to Communication
Effective communication is key to a successful physiotherapy experience. You’ll need to feel comfortable discussing your symptoms, goals, and progress with your physiotherapist. Clear communication helps ensure you understand your treatment plan and feel empowered to follow it.
- Ask about the treatment philosophy: Some physiotherapists emphasize hands-on techniques like manual therapy, while others focus on exercise-based rehabilitation. Ensure that the therapist’s methods align with your preferences and comfort levels.
- Check their availability: Some physiotherapists may be available for short, frequent sessions, while others may offer longer, less frequent appointments. Be sure that their schedule works with yours and that they are accessible for follow-up questions.
5. Physiotherapist Reputation and Reviews
One of the best ways to evaluate a physiotherapist is by asking for recommendations or reading online reviews. Hearing from others who have experienced similar conditions can give you insight into the therapist’s expertise and the quality of care they provide.
- Ask for recommendations: Your doctor, friends, or family members may have personal experiences to share. Word-of-mouth can often lead to finding a trusted physiotherapist.
- Online reviews: Patient reviews can provide valuable insights into a physiotherapist’s approach, professionalism, and success in treating various conditions.
6. Location and Accessibility
Convenience is important when committing to regular physiotherapy sessions. Look for a clinic that is easily accessible, whether it’s near your home or workplace. Consider the hours of operation and the availability of appointments that fit your schedule.
- Travel and parking: Make sure the location is convenient, and check whether there are parking facilities or easy access via public transport.
If you’re unsure of the type of physiotherapy you need, contact us at Triangle Physiotherapy. Our committed team is here to support you in reaching your health and wellness goals—whether you’re a seasoned athlete, a casual enthusiast, or embarking on your fitness journey for the first time.
Tension headaches are one of the most common forms of headache, often described as a constant ache or pressure around the forehead, temples, or back of the head. Unlike migraines, tension headaches usually don’t come with nausea or sensitivity to light, making them easy to overlook but challenging to manage for those who experience them frequently. In this blog, we’ll look into recovery strategies, including neuromuscular exercises, mobility incorporation, and progressive resistance exercises, as well as prevention techniques to help manage future occurrences.
The physiotherapists at Triangle Physiotherapy are happy to share practical tips and strategies to relieve you of your tension headaches.
What Recovery Involves
Recovery from tension headaches often involves addressing the underlying muscle tension and stress that contribute to their onset. These headaches can be triggered by various factors, including poor posture, prolonged sitting, stress, and lack of physical activity. A comprehensive recovery plan should focus on both immediate relief and long-term strategies to reduce the frequency and intensity of headaches. \
Neuromuscular Exercises
Neuromuscular exercises are designed to improve the coordination and function of the muscles involved in head and neck movement. These exercises can help alleviate tension and prevent future headaches by:
Strengthening Weak Muscles: Focus on the neck, shoulders, and upper back, which often harbor tension.
Improving Posture: Correcting posture can significantly reduce the strain on muscles and prevent the buildup of tension.
Promoting Relaxation: Gentle stretches and relaxation techniques can help reduce stress and muscle tightness. Examples of neuromuscular exercises include chin tucks, neck stretches, and shoulder rolls. Consistent practice can enhance muscle function and overall comfort.

Mobility Incorporation
Incorporating mobility exercises into your routine is vital for maintaining flexibility and preventing stiffness that contributes to tension headaches. Mobility exercises can include:
Dynamic Stretching: Engaging in movements that promote range of motion, such as arm circles and torso twists.
Foam Rolling: Targeting tight muscle groups in the neck, shoulders, and upper back can release tension and improve blood flow.
Yoga or Pilates: These practices emphasize controlled movements and breathwork, promoting both physical and mental relaxation.
Aim to incorporate mobility exercises into your daily routine, especially if you have a sedentary lifestyle.
Progressive Resistance Exercises for Tension Headaches
Progressive resistance exercises help build strength and endurance in the muscles that support your head and neck. A strong musculoskeletal system can better handle physical stressors, reducing the likelihood of tension headaches. Key components include:
Resistance Bands: Incorporating band exercises for the shoulders and upper back can help strengthen these areas.
Weight Training: Focus on compound movements like deadlifts and rows that engage multiple muscle groups.
Gradual Increase: Start with lighter weights or resistance and gradually increase as your strength improves.
This approach not only enhances physical strength but also boosts overall confidence and body awareness.
Prevention of Tension Headaches
Preventing tension headaches involves a multi-faceted approach:
1. Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week to promote overall well-being.
2. Stress Management: Techniques such as meditation, deep breathing, and mindfulness can help manage stress levels.
3. Ergonomics: Ensure that your workspace is set up to promote good posture and reduce strain on your neck and shoulders.
4. Hydration and Nutrition: Staying hydrated and maintaining a balanced diet can play a crucial role in overall health and headache prevention.
5. Sleep Hygiene: Prioritize good sleep habits, as lack of sleep can trigger headaches.
FAQs
Q: What are the common triggers for tension headaches?
A: Common triggers include stress, poor posture, eye strain, dehydration, and muscle tension.
Q: How can I differentiate between a tension headache and a migraine?
A: Tension headaches typically present as a dull, aching pain with a sensation of tightness, whereas migraines are often accompanied by nausea, vomiting, and sensitivity to light or sound.
Q: When should I see a doctor for my headaches?
A: If headaches become frequent, severe, or are accompanied by other concerning symptoms, it’s essential to seek medical advice.
Q: Can lifestyle changes really help reduce tension headaches?
A: Yes, adopting a healthy lifestyle with regular exercise, stress management, and good posture can significantly reduce the frequency and severity of tension headaches.
Q: Are there any specific exercises I should avoid?
A: Avoid exercises that strain the neck or upper back, especially if you experience pain during or after the activity. Tension headaches can be managed effectively with the right strategies in place. By incorporating neuromuscular exercises, enhancing mobility, and building strength through progressive resistance exercises, you can pave the way for recovery and prevention.
Book an appointment with our expert physiotherapists, chiropractors or massage therapists to get relief from your nagging tension headaches today!
Experiencing upper back pain while running can be both frustrating and concerning. While many runners focus on lower body injuries, upper back pain is a common issue that can affect performance and enjoyment. Understanding the causes of this discomfort and exploring effective solutions is essential for maintaining a healthy running routine.
At Triangle Physiotherapy, our team of physiotherapists have the expertise and education to help you develop a plan to ensure your runs are done right!
Understanding Upper Back Pain
Upper back pain during running can arise from various factors, including muscle strain, poor posture, or underlying conditions. The upper back, or thoracic region, comprises the spine and surrounding muscles, which play a crucial role in maintaining proper running form. If any part of this system is compromised, it can lead to discomfort and pain.

Common Causes of Upper Back Pain While Running
- Poor Posture: Runners who hunch their shoulders or lean forward excessively may put strain on their upper back muscles, leading to pain. Maintaining a neutral spine and relaxed shoulders is essential for proper running form.
- Muscle Imbalance: Weakness in the core or upper back muscles can result in poor stabilization during running. This imbalance may lead to overcompensation by other muscles, causing pain.
- Overuse: Increasing running distance or intensity too quickly can lead to muscle fatigue and strain in the upper back. It’s crucial to allow adequate recovery time between runs.
- Tension and Stress: Mental stress can lead to physical tension in the upper body, exacerbating discomfort during exercise. Runners may unconsciously tighten their shoulders and upper back while running, contributing to pain.
How can Physiotherapy help?
Physiotherapy can play a significant role in addressing upper back pain related to running. A physiotherapist will conduct a thorough assessment to identify the underlying causes of your discomfort. Based on this evaluation, they will develop a personalized treatment plan that may include:
- Postural Assessment: Evaluating your running posture and identifying areas for improvement can help alleviate strain on the upper back.
- Strengthening Exercises: Targeted exercises to strengthen the upper back and core muscles can improve stability and support proper running form.
- Stretching and Flexibility Training: Incorporating stretches for the upper back and shoulders can relieve tension and enhance flexibility.
- IMS: Intra muscular Stimulation is an effective tool to trace and treat the root cause, reducing recurrence.
- Education: Learning about proper running techniques and body mechanics can help prevent further injuries.
Tips for Reducing Upper Back Pain While Running
- Warm-Up Properly: Engage in a dynamic warm-up to prepare your muscles for running. Focus on movements that activate the upper back and shoulders.
- Focus on Form: Pay attention to your running posture. Keep your shoulders relaxed and your chest open, and avoid hunching over while you run.
- Strength Train: Incorporate strength training exercises targeting the upper back and core into your fitness routine to build muscle balance and support.
- Gradually Increase Intensity: Avoid sudden increases in running distance or intensity. Follow a structured training plan to prevent overuse injuries.
- Manage Stress: Practice stress-reduction techniques, such as mindfulness or yoga, to help relieve physical tension in the upper body.
FAQs
Why does my upper back hurt when I run?
Upper back pain while running can result from poor posture, muscle imbalances, overuse, or tension. Identifying the specific cause is essential for effective treatment.
What should I expect during my first visit to Triangle Physiotherapy?
During your initial visit, a physiotherapist will assess your posture, movement patterns, and any contributing factors to your pain. They will develop a personalized treatment plan to address your needs.
How many sessions will I need?
The number of sessions varies based on the severity of your pain and your response to treatment. Your physiotherapist will provide an estimate after your assessment.
Do I need a referral to see a physiotherapist?
No, you do not need a referral to access physiotherapy services. You can book an appointment directly, unless needed by insurance for billing purposes.
How soon can I expect to feel better?
Many individuals notice improvements within a few sessions, but the timeline can vary depending on individual circumstances and the nature of the pain.
How can I prevent upper back pain while running?
Focus on maintaining good posture, strengthening your upper back and core, warming up properly, and gradually increasing your running intensity to help prevent pain.
Call us today to get help with any running related back pain issues!
Upper back pain during running is a common issue that can hinder performance and enjoyment. By understanding the underlying causes and implementing effective strategies, you can alleviate discomfort and enhance your running experience. Book an appointment with us to get help!
Shoulder pain is a common issue that can affect anyone, whether you’re an athlete, a desk worker, or someone engaging in daily activities. Understanding the causes, prevention strategies, and effective treatments can help you manage this discomfort and improve your quality of life.
Thankfully, the physiotherapists and chiropractors at Triangle Physiotherapy are well-versed in diagnosing and treating shoulder conditions and also making sure you know what to do to prevent future recurrences.
Lets dive into a detailed look into shoulder pain!
Understanding Shoulder Pain

Shoulder pain can arise from a variety of sources, including injuries, overuse, and underlying medical conditions. Common causes include rotator cuff injuries, tendonitis, bursitis, arthritis, and referred pain from the neck or back. The shoulder is a complex joint with a wide range of motion, making it susceptible to strain and injury.
Prevention
Preventing shoulder pain involves proactive measures to protect your joints and maintain strength and flexibility. Here are some key strategies:
- Proper Posture: Maintain good posture while sitting and standing to reduce strain on your shoulders. Be mindful of your alignment, especially when using computers or mobile devices.
- Strength Training: Regularly engage in strength training exercises to support shoulder stability. Focus on the rotator cuff and shoulder blade muscles.
- Warm-Up Before Activity: Always warm up before engaging in sports or physical activities to prepare your muscles and joints.
Importance of Physiotherapy for Shoulder Pain
Physiotherapy is essential in diagnosing and treating shoulder pain. A physiotherapist can create a personalized treatment plan that includes exercises to strengthen the shoulder muscles, improve flexibility, and promote healing. They can also provide manual therapy and modalities like ultrasound or electrical stimulation to alleviate pain. Early intervention can prevent chronic issues and aid recovery.
Neuromuscular Exercises for Pain
Neuromuscular exercises focus on improving coordination and strength, which are crucial for shoulder health. Effective neuromuscular exercises for shoulder pain include:
- External Rotations: This exercise targets the rotator cuff, enhancing stability.
- Scapular Retractions: Strengthens the muscles around the shoulder blades, promoting better posture.
- Wall Angels: Improves shoulder mobility and encourages proper movement patterns.
Progressive Resistance Training
Incorporating progressive resistance training into your fitness routine can greatly benefit shoulder health. Gradually increasing the weights you lift helps build strength and endurance in the shoulder muscles. Focus on compound movements like overhead presses and rows, ensuring you maintain proper form to avoid further injury.
Incorporating Mobility into Your Daily Routine
Mobility exercises enhance flexibility and range of motion, crucial for preventing shoulder pain. Simple stretches like doorway stretches, cross-body arm stretches, and shoulder rolls can make a significant difference. Incorporate these stretches into your daily routine, perhaps during breaks or before bed, to keep your shoulders flexible and reduce tightness.
Tips for Safely Performing Exercises
Safety should always be your priority when exercising, especially if you’re dealing with shoulder pain. Here are some tips to keep in mind:
- Warm-Up: Always begin with a gentle warm-up to prepare your muscles.
- Listen to Your Body: If any movement causes pain, stop immediately and reassess.
- Use Proper Technique: Focus on form rather than weight to prevent injuries.
Consult Professionals: Work with a physiotherapist if you’re unsure about your exercises or recovering from an injury.
Shoulder pain can be a frustrating condition, but understanding its causes and implementing preventive measures can lead to relief. Always prioritize safety and seek professional guidance when needed. With the right approach, you can manage and reduce shoulder pain, allowing you to return to your favorite activities and enjoy a healthier lifestyle.
We understand that life can get busy but don’t forget to prioritize your health. Book an appointment to get that shoulder checked out at any one of our 8 locations.
Sources:
https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain
Sprains vs. strains? Understanding the difference between sprains and strains is crucial for anyone engaged in physical activities or sports. Both are common injuries, but they affect different parts of the body and require distinct approaches for treatment and prevention. Here’s a comprehensive look at sprains and strains, including their causes, prevention strategies, and more.

Picture Credit: Louisville Bones
Causes
Sprains occur when the ligaments, which are the tough bands of connective tissue that connect bones to each other, are stretched or torn. This usually happens due to a sudden twist or impact that forces a joint out of its normal range of motion. Common examples include rolling an ankle during a fall or twisting a knee while playing sports.
Strains, on the other hand, involve injuries to muscles or tendons, which connect muscles to bones. They are typically caused by overstretching or overusing a muscle, often due to sudden movements or lifting heavy objects improperly. Strains can happen during activities that require a lot of physical effort, such as running, lifting weights, or engaging in sports.
Prevention
Preventing sprains and strains starts with proper preparation and conditioning.
- For Sprains: Wearing appropriate footwear and using supportive gear during activities can help reduce the risk. Strengthening the muscles around the joints and improving balance through exercises can also be beneficial. Additionally, warming up properly before engaging in physical activities is crucial to prepare the ligaments for stress.
- For Strains: To prevent strains, it’s important to use proper techniques when lifting or performing strenuous activities. Regular strength training and flexibility exercises can help maintain muscle balance and reduce the risk of overstretching. Ensuring you are adequately warmed up before exercising can also protect against strains.
Progressive Resistance
Progressive resistance training involves gradually increasing the weight or resistance in exercises to build strength and endurance over time. This method is effective in preventing both sprains and strains by:
- For Sprains: Strengthening the muscles around the joints can provide better support and stability, reducing the likelihood of ligaments being stretched or torn.Practice ankle exercises using resistance bands
For Strains: Progressive resistance training helps in building muscle strength and resilience, which can prevent overstretching and muscle fatigue.Peform isolated movements that help with day to day resilience.
Neuromuscular Exercises
Neuromuscular exercises focus on improving the communication between the brain and muscles, enhancing coordination and stability. These exercises are particularly effective for:
- For Sprains: They help improve joint stability and balance, reducing the risk of accidents that might lead to sprains. Exercises such as balance training and proprioceptive drills can be beneficial. Use BOSU ball
- For Strains: Neuromuscular exercises enhance the control and responsiveness of muscles, reducing the chances of strains by improving movement patterns and muscle coordination. Allow it to rest, knowing when to rest is equally important.Drink plenty of water, and practice unilateral movements.Stretch the lower limbs.
Mobility Exercises
Mobility exercises aim to improve the range of motion and flexibility of joints and muscles. They are crucial for:
- For Sprains: Increasing joint mobility can help maintain a healthy range of motion, which can reduce the risk of injuries. Regular stretching and joint mobility exercises can keep ligaments and surrounding tissues flexible.
- For Strains: Enhancing muscle flexibility through mobility exercises can help prevent strains by allowing muscles to stretch properly without being overstretched. Incorporating dynamic stretches and functional movements can be beneficial. Go into deeper joint ROM.
Safety Tips
- Warm Up: Always start with a proper warm-up to prepare your muscles and ligaments for activity.
- Use Proper Techniques: Whether lifting weights or engaging in sports, ensure you use the correct techniques to avoid unnecessary strain.
- Listen to Your Body: Pay attention to any signs of discomfort or pain, and avoid pushing through it.
- Rest and Recover: Allow adequate time for rest and recovery to prevent overuse injuries.
If you suspect you have a sprain or a strain, give us a call or book an appointment to see one of our physiotherapists to get an assessment and treatment plan.
Click here to book an appointment with a physiotherapist at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
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Rotator cuff tears can be a challenging injuries, impacting your ability to perform everyday tasks and participate in activities you enjoy. The rotator cuff, a group of four muscles and their tendons located in the shoulder, is crucial for shoulder stability and movement. Physiotherapy plays a vital role in the recovery process, helping to alleviate pain, restore function, and prevent future injuries. In this guide, we’ll explore how physiotherapists can assist with a rotator cuff tear, including causes, prevention strategies, and various physiotherapy techniques.
Our physiotherapists in Toronto can help you with rotator cuff injuries and rehabilitation.
Causes of Rotator Cuff Tears
What It Is: The rotator cuff consists of four muscles—supraspinatus, infraspinatus, teres minor, and subscapularis (SITS) —that stabilize and move the shoulder joint. A tear in one or more of these tendons can disrupt shoulder function.

Common Causes:
- Overuse: Repetitive overhead motions, such as those performed in sports like baseball or tennis, can lead to gradual wear and tear.
- Acute Injury: A sudden fall or lifting a heavy object can cause an acute rotator cuff tear.
- Aging: As we age, the tendons can weaken and become more prone to tears due to decreased blood supply and collagen degeneration.
Prevention Strategies
How to Reduce Risk: Although some rotator cuff tears are unavoidable, implementing preventive measures can help minimize the risk.
- Strength Training: Strengthen the muscles around the shoulder, including the rotator cuff muscles, to support the joint and prevent strain.
- Proper Technique: Use correct form when performing overhead activities or lifting weights to reduce undue stress on the shoulder.
- Regular Stretching: Maintain flexibility in the shoulder and adjacent joints to prevent stiffness and improve the range of motion. For example, one tends to have tight chest muscles and weak back muscles, hence the shoulder overcompensates.
Resistance Exercises
Purpose: Resistance exercises help build strength in the rotator cuff and surrounding muscles, which is crucial for stabilizing the shoulder joint and aiding recovery.
Examples:
- External Rotations: Use a resistance band or light dumbbell to perform external rotation exercises, targeting the infraspinatus and teres minor.

- Internal Rotations: Perform internal rotation exercises with a band or dumbbell to strengthen the subscapularis muscle.

- Scapular Retractions: Strengthen the muscles between the shoulder blades to support overall shoulder function.

How to Do Them Safely: Start with low resistance and increase gradually as your strength improves. Focus on controlled movements to avoid further strain on the shoulder.
Neuromuscular Exercises
Purpose: Neuromuscular exercises enhance coordination and the communication between your brain and muscles, improving shoulder stability and function.
Examples:
- Shoulder Blade Squeezes: Squeeze your shoulder blades together to activate the muscles that stabilize the shoulder.
- Proprioceptive Training: Use a stability ball or balance board to improve proprioception and shoulder stability.
- Dynamic Movements: Incorporate exercises that involve dynamic shoulder movements to enhance neuromuscular control.
How to Do Them Safely: Start with basic exercises and progress to more challenging ones as your coordination and stability improve.
Progressive Exercises
Purpose: Progressive exercises are designed to gradually increase in difficulty, helping to build strength and endurance while avoiding overexertion.
Examples:
- Shoulder Press: Begin with light weights and gradually increase the load as your shoulder strength improves.
- Front Raises: Use light dumbbells to perform front raises, increasing the weight progressively.
- Side-Lying Abduction: Lift your arm while lying on your side to strengthen the shoulder muscles, starting with lighter resistance and increasing as tolerated.
How to Do Them Safely: Follow a structured program that gradually increases the intensity and complexity of exercises to prevent overuse injuries.
Stretching and Strengthening
Purpose: Stretching maintains flexibility and reduces stiffness, while strengthening exercises build muscle support necessary for shoulder stability.
Examples:
- Pendulum Exercises: Allow your arm to swing gently in circles to improve flexibility and reduce stiffness.
- Cross-Body Stretch: Stretch the shoulder by bringing one arm across your body and holding it with the opposite arm.
- Strengthening Exercises: Perform exercises like resisted shoulder external and internal rotations to build rotator cuff strength.
How to Do Them Safely: Stretch slowly and hold each stretch for 15-30 seconds. Ensure strengthening exercises are done with proper form and controlled movements.
Mobility Routine
Purpose: A mobility routine focuses on improving the range of motion and overall function of the shoulder joint.
Examples:
- Shoulder Circles: Perform gentle shoulder circles to increase flexibility and mobility.
- Wall Angels: Stand with your back against a wall and slowly move your arms up and down to improve shoulder movement.
- Towel Stretch: Hold a towel behind your back with both hands and gently pull to stretch the shoulder.
How to Do Them Safely: Perform exercises within a comfortable range of motion and avoid pushing through pain.
Tips for Safely Performing Activities
How to Stay Safe: As you recover and resume activities, following these tips can help prevent re-injury and ensure a safe return to your routine.
- Listen to Your Body: Pay attention to any pain or discomfort and modify your activities as needed.
- Gradual Return: Ease back into your regular activities and sports gradually to allow your shoulder to adjust.
- Use Proper Technique: Ensure you use correct techniques for overhead movements and lifting to prevent undue stress on your shoulder.
Seek Professional Guidance: Work with a physiotherapist to develop a personalized rehabilitation program and get advice on technique and progression.
Recovering from a rotator cuff tear involves a comprehensive approach that includes strength building, flexibility exercises, and proper mobility routines. By incorporating resistance and neuromuscular exercises, following a progressive exercise routine, and paying attention to your body’s signals, you can enhance your recovery and reduce the risk of future injuries. Remember, patience and consistency are key in your rehabilitation journey. With the right physiotherapy and preventive measures, you’ll be back to your favorite activities stronger and more resilient.Don’t let these physical conditions ever ride on you.
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If you have had achilles tendon repair surgery or are scheduled for a procedure, you are likely going to need post-surgery rehabilitation to recover completely. It is also advisable to do physiotherapy pre-surgery to maximize the outcomes of the surgery. This is also known as prehab or pre-surgery rehab. At Triangle Physiotherapy, our physiotherapists are skilled and experienced at helping their patients reach their optimal level of recovery. If you’re looking for expert guidance in post-surgery rehab near you or post-operative physiotherapy in Toronto, you’ve come to the right place.
Achilles tendon injuries are common, particularly among athletes and active individuals. The Achilles tendon, the largest and strongest tendon in the body, connects the calf muscles to the heel bone, playing a crucial role in walking, running, and jumping. When this tendon is torn or ruptured, Achilles repair surgery is often necessary. However, surgery is only the first step toward recovery. Effective rehabilitation is essential for restoring function, strength, and mobility. In this blog, we’ll guide you through the stages of Achilles repair surgery rehab, providing insights and tips to ensure a successful recovery.

Understanding Achilles Tendon Injuries
What is the Achilles Tendon?
The Achilles tendon is a band of fibrous tissue that links the calf muscles to the heel bone. It enables activities that involve pushing off the foot, such as running and jumping.
Common Causes of Achilles Tendon Injuries
- Overuse: Repetitive stress from activities like running can lead to micro-tears.
- Sudden Increase in Activity: Rapid changes in activity levels can strain the tendon.
- Trauma: Direct impact or sudden, forceful movement can cause a rupture.
- Age and Degeneration: As people age, tendons become less flexible and more prone to injury.
Achilles Repair Surgery
Goals of Surgery
- Reattach the torn ends of the tendon.
- Restore the tendon’s length and tension.
- Enable the patient to return to their pre-injury level of activity.
Tips for a Successful Rehab
- Consistency: Adhere to the rehab program and attend all physiotherapy sessions.
- Listen to Your Body: Avoid pushing through pain; inform your therapist of any discomfort.
- Nutrition: Maintain a balanced diet to support tissue repair and overall health.
- Patience: Recovery takes time; focus on gradual progress rather than rushing the process.
Rehabilitating after Achilles repair surgery is a structured and multi-phased process that requires dedication and guidance from skilled physiotherapists. At Triangle Physiotherapy, we are committed to providing personalized rehabilitation programs to ensure our patients achieve optimal recovery and return to their active lifestyles. If you’ve undergone Achilles repair surgery or are scheduled for one, contact us to learn how our expert team can support you through every step of your recovery journey.
For those searching for physiotherapy in Toronto, post-surgery rehab in Toronto, or post-operative physiotherapy in Toronto, we offer comprehensive services tailored to your needs.
For more information or to schedule an appointment, or call us at 416.203.8622. Let us help you get back on your feet stronger and healthier.
“Recovering from Achilles repair surgery requires expert care and guidance. Triangle Physiotherapy offers comprehensive rehabilitation services at several locations across the GTA. Visit our clinics for Physiotherapy in Etobicoke, Oakville, North York, Toronto, Lawrence Park, Queens Quay, Erin Mills, Mississauga, and Liberty Village to ensure a smooth and effective recovery journey with the help of our specialized physiotherapy team.”
Spinal fusion surgery is a medical procedure used to permanently join two or more vertebrae in the spine, eliminating motion between them. The goal of the surgery is to reduce pain, correct deformities, or improve stability in the spine.
When would I need Spinal Fusion Surgery?
Spinal fusion surgery is typically recommended for various spine conditions, including:
- Degenerative disc disease: When the discs between vertebrae break down, causing pain.
- Spondylolisthesis: When one vertebra slips forward over the one below it.
- Spinal stenosis: Narrowing of the spinal canal, leading to nerve compression.
- Scoliosis: Abnormal curvature of the spine.
- Fractures: Vertebrae that are broken or dislocated.
- Tumors: Removal of tumors that affect spinal stability.
- Infections: Infections that have caused damage to the vertebrae.
When do I start physiotherapy after surgery?
The timing of when to start physiotherapy after spinal fusion surgery depends on several factors, including the specifics of the surgery, the patient’s overall health, and the surgeon’s recommendations.
What does post-surgery rehab involve?
Immediate Postoperative Period (0-6 Weeks)
- Initial Phase: Physiotherapy may start in the hospital within a day or two after surgery. The focus is on gentle movements and exercises to improve circulation and prevent complications.
- Activities:
- Breathing exercises to prevent lung complications.
- Gentle leg movements like ankle pumps to improve blood flow.
- Log rolling technique for safe movement in and out of bed.
- Short, frequent walks to promote circulation and reduce stiffness.
Early Rehabilitation Phase (6-12 Weeks)
- When: Typically, more structured physical therapy begins around 4 to 6 weeks after surgery, depending on the surgeon’s assessment.
- Goals: Gradually increase mobility, start gentle strengthening exercises, and improve functional movements.
- Activities:
- Range of motion exercises.
- Gentle strengthening exercises for the core and lower extremities.
- Walking programs to gradually increase distance and duration.
- Education on proper body mechanics and posture.
Late Rehabilitation Phase (3-6 Months)
- When: Around 3 months post-surgery, assuming there are no complications.
- Goals: Restore full function, enhance strength and endurance, and improve posture and body mechanics.
- Activities:
- More advanced strengthening exercises using resistance bands or light weights.
- Low-impact aerobic exercises like swimming or cycling.
- Balance and coordination exercises.
- Functional training for daily activities.
Long-Term Rehabilitation Phase (6-12 Months)
- When: After 6 months, the patient should continue with physiotherapy based on individual progress and goals.
- Goals: Achieve optimal strength, flexibility, and functional ability, and prevent recurrence of symptoms.
- Activities:
- Progressive resistance training.
- Gradual reintroduction of higher-impact activities, if appropriate.
- Sport-specific training for athletes.
- Ongoing education on maintaining spine health.
Key Points to Consider
- Surgeon’s Recommendations: Always follow the specific guidelines and timelines provided by the surgeon, as they know the details of the surgery and individual patient needs.
- Listen to Your Body: Avoid pushing through pain. Pain is a signal that something might be wrong, and it’s important to communicate any discomfort to the physiotherapist or surgeon.
- Individual Variation: Each patient’s recovery is unique. Factors such as age, overall health, and the complexity of the surgery will influence the timing and intensity of physiotherapy.
Starting physiotherapy at the right time is crucial for a successful recovery, and adhering to a structured rehabilitation program can significantly enhance outcomes after spinal fusion surgery.
Click here to book an appointment for post-surgery rehab with a physiotherapist at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills
General Information: The information provided on this blog is for general informational purposes only. While we strive to ensure the accuracy and relevance of our content, we make no guarantees about the completeness, reliability, or accuracy of the information.
Not Professional Advice: The content on this blog does not constitute professional advice. It is not a substitute for professional medical, legal, financial, or other professional advice. Always seek the guidance of a qualified professional with any questions you may have regarding your specific situation.
Recovering from spinal fusion surgery requires careful physiotherapy to restore mobility and strength. Whether you need physiotherapy in Etobicoke, Oakville, North York, Toronto, Lawrence Park, Queens Quay, Erin Mills, Mississauga, or Liberty Village, there are expert physiotherapists available to guide your recovery journey and help you regain your quality of life.