<![CDATA[Donald Physiotherapy

<![CDATA[Donald Physiotherapy - Blog]]>Sun, 06 Sep 2026 04:52:54 -0600Weebly<![CDATA[Stages of Tissue Healing for Acute Injuries and the Role of Physiotherapy]]>Mon, 17 Aug 2026 04:26:33 GMThttps://www.donaldphysiotherapy.com/blog/stages-of-tissue-healing-for-acute-injuries-and-the-role-of-physiotherapyIntroduction
There are generally four stages of tissue healing: hemostasis, inflammation, proliferative/granulative, and maturation/remodeling. Specific timelines of injury healing vary depending on numerous factors, such as the type of tissue (inert versus contractile), severity of injury, age of patient, and pre-injury status. We will mainly be referring to muscles, tendons, fascia (surrounds muscles) and ligaments in this post.

Acute Versus Chronic- What Does it Mean?
First, we will discuss the difference between an acute and chronic injury.

An acute injury is characterized by a specific time, place, and instance that occurred that caused the injury. Typically, an impact or a fall.
- Developing an ankle sprain from tripping whilst running where immediate pain was felt in the ankle is an example of an acute mechanism of injury.
A chronic injury, on the other hand, is characterized by developing slowly over time from repetitive micro-trauma or overuse. This can cause symptoms such as a dull ache, persistent discomfort, and aggravation of symptoms with certain repetitive activities
- Developing pain on the outside of the elbow from repeated mousing whilst working a desk job is an example of a chronic injury.
An acute injury can become chronic typically if it surpasses 3-6 months of healing (this does not include complex fractures or surgeries).
An acute-on-chronic injury can occur when someone has been developing a chronic/overuse injury and then has an acute mechanism/trauma in addition to their previously-developed issue.
- Developing a lumbar disc herniation in someone who experiences chronic, benign lower back pain is an example of an acute-on-chronic injury. This could happen when someone with back pain bends over to lift something too heavy, and suddenly feels a pop followed by a sharp pain in their back +/- numbness/burning/tingling in the leg(s).
- Another example of an acute-on-chronic injury would be someone with chronic knee pain (such as patellofemoral pain) who suddenly plants and twists their knee and develops an ACL tear.

For the purpose of this blog post, I will be explaining stages of tissue healing as it pertains to acute injuries.

Stages of Tissue Healing- Overview

Each phase is a continuous sequence and range where the extremes are completely distinct, but the parts in between blend into one another without any clear or abrupt dividing lines This is important to note as we dive into stage-defining characteristics. This is also important to note if you are applying these stages to your own injury; it can be hard to determine where exactly you are in terms of tissue healing.

With that being said, the four stages are named as follows:

Hemostasis
Inflammatory
Proliferative or granulative
Maturation or remodeling

Stage 1: Hemostasis

The body’s innate, life-saving process to stop bleeding and initiate tissue repair.
Three basic steps in this are vasoconstriction (narrowing blood vessels in which the bleeding occurs), creating a platelet plug (cells temporarily plug the region), and lastly, coagulation (forming a blood clot to stop the bleeding by use of a mesh-like protein called fibrin).
This is a relatively short stage: about 4-6 hours, but can depend on the tissue damaged.
- For example, more vascular tissues like muscle will bleed for a lot longer than tissues like ligaments (with not as much blood supply).

Stage 2: Inflammation

The immune system’s response to an injury. This is a protective mechanism to isolate the issue from the rest of the body and begin the healing process.
- Chronic inflammation is different and can be rather dangerous. Again, we are focusing on acute injuries.
This stage is the most prominent the first week after injury: 1-7 days
Fundamental signs of the inflammatory period:

Heat / calor
Redness / rubor
Swelling / tumor
Pain / dolor
Spasm (protective function)
Loss of function / functio laesa

Again, having this response to an injury is a helpful and protective mechanism, however we can still manage it and work to assist healing to the next stage.
Therefore, we can guide and support the inflammation phase
Vascular response: as mentioned, there is an initial vasoconstriction to stop bleeding, but this is followed by vasodilation (widening blood vessels), which allows capillaries to let fluid leak out which allows for vitamins and oxygenated blood to help with healing. This also helps clean up the damaged tissues and possible bacteria (such as in an open wound)

Treatment During the Inflammatory Phase

Avoid painful activities whilst encouraging gentle range of motion
Protect the region of injury
Elevate to help with circulation
Ice if sore/excess edema

Stage 3: Proliferation

Once the injuring stimulus has ceased, haemostasis has been achieved, the inflammatory response is balanced and the wound is debris free, the proliferative stage of the healing cascade can begin to repair the defect.
From day 3-20
Here we want to cover the initial region on injury and begin to strengthen/repair the tissue
There are four main components of this:

Angiogenesis: the formation of new blood vessels to re-establish a healthy supply of nutrients and oxygen to the area of injury
Fibroplasia: the development of fibroblasts (cells that make up connective tissue) migrating into the area of injury.
Blood flow: as above
Metabolism: cells converting energy (nutrients, oxygen) to use for tissue repair

Treatment During the Proliferative Phase

Increase circulation
Increase enzyme rate
Promote collagen deposit (see next stage for more)
Promote remodelling

A great tool to support all of the above is physiotherapy for safe, guided soft tissue massage, manual therapy, exercises (mobility, strengthening, weight bearing), and sometimes, modalities such as therapeutic ultrasound for deep tissue.

Stage 4: Maturation / Remodelling

From day 9 (overlapping with other phases) and onward (months to 2 years)!
This phase results in the development of normal epithelium and maturation of the scar tissue. There is an important balance between both synthesis (creation) of new tissue as well as degradation of old/damaged tissue.
In this stage, proteins such as collagen become very well organized and structured, rather than initially when the body is laying down various more disordered

Treatment During the Maturation/Remodelling Phase

Here we want to influence alignment of collagen to maximize movement and minimize restrictions in order to prevent chronic, maladaptive inflammation
A large emphasis on getting the injured region to mimic that of the uninjured side for unilateral injuries, or returning back to baseline level of function, sport, performance, daily activities in general
This is the phase of physiotherapy where, in my experience, patients do not complete treatment. I find patients usually stop coming to physiotherapy once they feel 80-90% better, when in reality, that extra 10-20% is arguably the most important to not let their injury become chronic!

A Final Note…
In general, these stages of healing vary and have a lot of overlap. Physiotherapy can be extremely beneficial in determining which stage of healing you are in, how to manage and facilitate healing effectively, and how to progress safely!

References

Parsons, Joanne (2022). PT 6230 Applied Sciences for Physical Therapy: Part 2A. University of Manitoba. Microsoft PowerPoint.

Singh, Young, & McNaught (2017). The physiology of wound healing, Surgery (Oxford), Volume 35, Issue 9, Pages 473-477. https://doi.org/10.1016/j.mpsur.2017.06.004.

Soliman, A. M., & Barreda, D. R. (2023). Acute Inflammation in Tissue Healing. International Journal of Molecular Sciences, 24(1), 641. https://doi.org/10.3390/ijms24010641.

Charlie MacKie

Physiotherapist

Charlie's Bio

]]><![CDATA[Why Every Runner Should Be Strength Training]]>Mon, 25 May 2026 04:19:09 GMThttps://www.donaldphysiotherapy.com/blog/why-every-runner-should-be-strength-trainingIntroduction

With spring on the horizon, it is this time that many people jump back into their outdoor running routine. If you plan to hit the ground running (pun definitely intended), you will want to consider adding a couple strength training sessions into your program to improve running efficiency and potentially fend off the oh-so-common overuse injuries associated with running. In this post, I will discuss the importance of strength training for runners (or those who would like to start running) and provide 10 exercises you should include in your routine.

Why Does Strength Training Matter?

Running Economy/Efficiency 1:

Strength training improves muscle co-activation and recruitment patterns, allowing the body to better distribute forces.
Strength training builds bigger muscle fibers, meaning that less fibers need to be activated to do the same activity (this means you waste less energy expenditure and can use that saved energy to run longer!)

Cross Training 5:

Strength training provides a break from the repetitive submaximal loading of running that is known to contribute to overuse injuries.
You can try the method of periodization to optimize your training program. In simple terms, that means that at the start of your training program you strength train more often and heavier alongside your running, but as you draw nearer to your racing event, you train running more frequently with less and lighter strength training days. Don’t forget to schedule rest and recovery!

Injury Prevention:
The studies examining the impact of strength training on injury prevention are mixed; however, that doesn’t mean we should throw strength training out the window. Here is what we do know:

Runners with no injury have no difference in strength between legs 2
Injured runners were significantly weaker in hip abductors and flexors on the injured side 2
Higher eccentric hip abductor strength (think glute med controlling load while lengthening, such as in a step down) reduced the risk of patellofemoral knee pain (a common knee overuse injury in runners that presents as pain at the front of the knee) 3
Runners with weaker thigh muscles also had a higher risk of patellofemoral pain 4

With all that said, the risks associated with strength training are few and the effects of strength training for runners are critical for improved performance and possible prevention of injury.

Parameters
Frequency:
In order to balance strength and endurance training without them interfering with each other, it is recommended to do 1 strength training session for every 3 endurance sessions 1. For the typical recreational runner, I would recommend strength training 1-2x/week.

Intensity:
It has been suggested that strength training to failure produces too much muscular fatigue, which could reduce muscle power for running 1. Instead, it is recommended to use low to moderate intensity strength training 1. I recommend using reps in reserve (RIR). This is the number of reps you think you can still perform after completing your set. For low to moderate intensity, aim for a weight that you can perform the set with 3-5 RIR left.

Time/Type:
It is recommended to perform approximately 2-4 resistance exercises plus some power activities (think jumps and sprints) for a total session of 30-60 minutes 1; however, here I also include some neuromuscular control exercises.

Exercise Examples**if you are unsure if an exercise is right for you (or if you are doing an exercise right), check-in with a Physiotherapist before beginning**

Resistance Exercises:
Squat
Any type of squat you are comfortable with will work! Grab some weights (you can use a barbell, dumbbells, kettle bells, etc) and start squatting!

Control Exercises:
SL Squat
For this exercise, the focus is on knee control. Try watching yourself do it in a mirror and practice keeping the knee from falling inwards or wobbling excessively. It is a good idea to practice with a chair to start.

Power Exercises:
Sprints
Simply find a length big enough for a sprint and run close to your top speed, ensuring you have adequate space to decelerate as well. Complete multiple sprints. If you are not used to sprinting, start slow and build up from there.

Tips:
As with any exercise program, don’t forget to warm up (dynamic stretches, light cardio, sport specific movements) and cool down (gentle cardio to bring heart rate back down, static stretching).

Closing

Thank you for taking the time to read about how important strength training is for improving running efficiency, providing a break from the repetitive nature of running, and its potential to prevent overuse injuries in runners. This blog only discussed the impact of strength training on running, but there are many, many other benefits to strength training for your general health, longevity, and function as you age.

For more information on running, check out this previous blog post on running technique Running Free - 8 Point Body Scan to Do While Running - Donald Physiotherapy

Sources

Balsalobre-Fernández, C., Santos-Concejero, J., Grivas, G.V. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. Journal of Strength and Conditioning Research. 2016; 30(8):p 2361-2368. DOI: 10.1519/JSC.0000000000001316
Niemuth, P.E., Johnson, R.J., Myers, M.J., Thieman, T.J. Hip muscle weakness and overuse injuries in recreational runners. Clin J Sport Med. 2005;15(1):p 14-21. doi: 10.1097/00042752-200501000-00004. PMID: 15654186.
Ramskov, D., Barton, C., Nielsen, R., Rasmussen, S. High Eccentric Hip Abduction Strength Reduces the Risk of Developing Patellofemoral Pain Among Novice Runners Initiating a Self-Structured Running Program: A 1-Year Observational Study. Journal of Orthopaedic & Sports Physical Therapy. 2015; 45(3):p 153-161. https://www.jospt.org/doi/10.2519/jospt.2015.5091
Joachim, M., Kuik, M., Krabak, B., Kraus, E., Rauh, M., Heiderscheit, B. Risk Factors for Running-Related Injury in High School and Collegiate Cross-country Runners: A Systematic Review. Journal of Orthopaedic & Sports Physical Therapy. 2024; 54(2):p 120-132. https://www.jospt.org/doi/10.2519/jospt.2023.11550
Johnson, J. Overuse Injuries in Young Athletes: Cause and Prevention. Strength and Conditioning Journal. 2008; 30(2):p 27-31. DOI: 10.1519/SSC.0b013e31816a21cb

Shayla Olafson

Physiotherapist

Shayla's Bio

]]><![CDATA[The Effect of Weather on Joint Pain: Does the Research Support What Many Report?]]>Fri, 03 Apr 2026 16:31:08 GMThttps://www.donaldphysiotherapy.com/blog/the-effect-of-weather-on-joint-pain-does-the-research-support-what-many-reportWith the recent swings in temperature, you may have noticed your joints feeling a bit stiffer or more sensitive than usual. If you’ve ever said, “I can feel the weather changing in my knees,” you’re not alone.

Many people report that changes in weather or prolonged cold snaps affecting their joint pain. At our clinic, we often hear comments such as this which prompted a deep dive into this subject. In this blog, we’ll explore what research says and practical strategies to stay active throughout the temperature swings and rest of our winter season.

Digging into the Research

The connection between weather and joint pain is not well understood, with studies showing conflicting results depending on which one you read. According to one of the largest studies on this topic, the University of Manchester “Cloudy with a Chance of Pain” project, more than 13,000 people living with chronic pain in Britain tracked their pain symptoms over a 15-month period. This study found that higher humidity, lower barometric pressure, and stronger wind speeds were linked to increased joint pain, while temperature alone was not strongly associated with pain level.

Another recent meta-analysis by Wang et al. (2023), which combined results from 14 observational studies on osteoarthritis pain reported slightly different findings. They found that higher barometric pressure and higher humidity were associated with more pain, and colder temperatures were also linked to increased pain symptoms.
Overall, the evidence suggests that weather can influence joint pain, but the effects can vary between individuals.

Limitations with Research in this Area

One issue with research in this area is that many of the studies done on this topic are observational studies which rely on people reporting their individual pain level on a given day. This introduces several variables that make it impossible to determine cause and effect.

Another limitation is the geographical differences in climate around the world that studies are performed in. For example, the weather in Great Britain on average is milder and wetter with humidity and pressure change being larger drivers of discomfort. Whereas in Canada (Saskatchewan specifically) we live in a continental climate that is much colder and drier.

Why Winter or a Season Change Can Feel Worse for Your Joints

Despite the evidence being mixed on weather’s effect on joint pain, there are additional reasons why the winter months can be more uncomfortable.

The first reason being that we usually move less in the winter months. We know that with osteoarthritis specifically, pain is reduced with movement because of the synovial fluid bringing nutrients to the joint. Less movement = less circulation = stiffer and more painful joints and vice versa.

This lack of movement in the winter plays into the second reason why joint pain can increase, which is deconditioning. If activity levels drop for weeks or months during wintertime, our capacity to complete our normal workouts and everyday tasks can feel more challenging.

The third reason is that colder tissue is less flexible and takes longer to warm up. This is why outdoor exercising in the winter can initially feel more uncomfortable on your muscles and joints than during the summer.

What to do about it?

The good news is that there are strategies we can use to stay active both during the winter & when flare-ups occur.
1. Keep moving daily

10–20-minute walks help keep joints lubricated and muscles active. When the temperature drops look for indoor facilities such as malls, recreation centers (Field House & Shaw Centre in Saskatoon), or grocery stores.

2. Warm up before activity

Avoid jumping right into the activity by doing a gentle warmup first. Try 5–10 minutes of gentle movement with examples such as marching on the spot, arm circles, sit to stands, or light stretching.

3. Layer up & use heat strategically

Multiple layers can allow the body to warm up faster and stay more comfortable during activities. Additionally, using heating pads over sore joints and having a warm shower can help reduce discomfort.

4. Choose low impact activity

Staying active with activities that don’t put excessive strain on joints is a good option during the winter. A few options being yoga classes, elliptical or stationary biking, or pool exercise.

5. Support the joint & manage inflammation

Strategic use of compression garments can provide additional support and improve comfort. Staying hydrated, getting adequate sleep and adhering to recommended anti-inflammatory strategies recommended by your provider can all help to manage pain during a flare-up.

The Takeaway

While the research on joint pain and weather appears to be mixed, there does seem to be some validity to the long-held notion that weather plays a role in joint pain. There are individual and geographical factors that play a factor as well. If winter aches are limiting your daily activities or ability to exercise, physiotherapy can help you stay active and manage flare-ups more comfortably. We’re always happy to help you create a personalized plan.

References

Arthritis Foundation. (n.d.). Best climate for arthritis patients: Humidity’s impact on your joints. Retrieved [February 21st, 2026], from https://www.arthritis.org/health-wellness/healthy-living/managing-pain/understanding-pain/best-climate-for-arthritis

Cloudy with a Chance of Pain. (n.d.). Cloudy with a Chance of Pain: The project. Retrieved [February 21st, 2026], from https://www.cloudywithachanceofpain.com/the-project Freepik. (2026). Retrieved [February 21st, 2026] https://www.freepik.com/

Wang, L., Xu, Q., Chen, Y., Zhu, Z., & Cao, Y. (2023). Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. Annals of Medicine, 55(1), 2196439. https://doi.org/10.1080/07853890.2023.2196439

Zachary Paziuk

Physiotherapist

Zac's Bio

]]><![CDATA[The 6 Most Common Dance Injuries and The Recipe to Prevent Them]]>Thu, 12 Mar 2026 06:00:00 GMThttps://www.donaldphysiotherapy.com/blog/the-most-common-dance-injuries-and-the-recipe-to-prevent-them

As with most sports or activities, dance involves extensive repetition and forceful movements. When you combine this with growing bodies, it is sometimes a recipe for injury. Dance injuries can be frustrating to recover from due to the frequency of classes or the need to continue training prior to a competition or exam. Physiotherapy may be required to help with the rehab process!

Types of Dance Injuries

There are many types of dance but for a lot of dance styles the injuries are strikingly similar. The majority of injuries tend to occur in the lower body due to the repetition and impact required by many dance steps. Some common dance injuries seen at Donald Physiotherapy include:

Hip impingement, snapping hip syndrome, hip flexor tendonitis
Knee patellofemoral syndrome
Sprained ankles
Sprains or tendonitis in feet
Achilles tendonitis
Mid and low back pain

What is Needed to Help with Prevention and Recovery?

SLEEP!!

In order for dancers to stay healthy they need to look after their bodies. Rest and recovery are sometimes overlooked but really should be at the top of the list of the prevention plan.

Proper sleep and avoidance of overtraining can give the body the time it needs to heal small injuries before they progress to anything more serious.

If the body is not given enough time to recover, it can seriously weaken some tissues and decrease performance.

Nutrition and Hydration

Nutrition and hydration are very important to fuel dancers’ bodies properly.

A well-balanced diet can be challenging at times because of classes affecting meal times or busy lifestyles limiting the opportunity for proper meals.

It is important to plan out snacks, meals and nutrition in advance to ensure dancers are getting the quality and quantity of food they need to fuel their bodies.

Some serious consequences are possible and all too common, when nutrition is lacking. Historically, this has been a concern in the teenage, female dance group.

Adequate hydration before, during, and after dance classes should be encouraged due to the physical nature of the activity.

Physical Training

Cross-training and endurance training can be the keys to preventing dance injuries from interrupting a dance season.

Strength exercises focusing on the

core muscles and
hip muscles

can not only lead to less injuries but can significantly improve performance.

Muscle groups such as the gluteal muscles are often under-utilized in dancers resulting in overuse of other muscle groups and subsequent injury.

A good foundation of core strength and hip strength goes a long way to raising a dancer's performance level.

Strong core muscles provide a solid base for the hip and leg muscles to work with when performing dance steps or jumps. They are also crucial for supporting the lower back from the incredible forces that are transmitted through this area of the spine during athletic activities. When considering core strength exercises it is important to remember the low back and oblique muscles in addition to the abdominal muscle groups.

Endurance training such as

running,
swimming or
biking

can be extremely helpful to a dancer.

They help to actively recruit different muscle groups than those used the most in dance and are very helpful to build stamina for longer performances.

Cardiovascular endurance can help a dancer perform at a higher level for a longer period of time and prevent lapses in focus and concentration due to fatigue.

What About Mobility Work?

Finally, a critical piece of injury prevention for dancers is mobility work.

This can include a variety of

stretching routines along with
muscle release techniques such as those using
foam rollers,
hand-held rollers, and
muscle release balls.

Some professional guidance in this area is beneficial to ensure the chosen stretches are appropriate for that particular dancer and safe for the joints involved.

Many dancers tend to be quite hypermobile in their spine and lower body joints.

Excessive stretching involving these joints can actually increase the risk of injury by increasing the laxity of some of the joint tissues to the point where they no longer properly support the joint.

So Now What?

Dance is a great activity for improving

strength,
flexibility, and
coordination.

It can lead to a tremendous level of fitness and athletic development for children.

It can also be a source of lifelong friendships and fun as well as create discipline and creativity.

Our team at Donald Physiotherapy is more than happy to work with dancers of any age to achieve their goals safely and effectively.

Any questions, be sure to reach out and ask!

~ Trevor Donald, Physiotherapist

Call Now

Trevor Donald

Physiotherapist

]]><![CDATA[Bone Health Educational Series - Part 1: Growth and Development]]>Wed, 28 Jan 2026 03:18:47 GMThttps://www.donaldphysiotherapy.com/blog/bone-health-educational-series-part-1-growth-and-developmentIntroduction
This blog post will be the first of a series of three where we will talk about bone health throughout stages of life. Today’s post will provide a brief overview of bone composition, purpose, and what happens to our skeleton during growth and development, primarily in childhood and adolescence. We will also look at ways to optimize bone health at the stage in life where we can have the biggest impact on overall health- childhood!

Bone Physiology
There are two main types of bone:
1) cortical bone, the hard, outer layer which is strong and dense and
2) trabecular bone, the inner portion, which is spongy and less dense.

Bones are made up of a protein called collagen as well as minerals such as calcium phosphate. Inside our bones contains bone marrow, blood vessels, nerves, and connective tissue vital for the health of our whole body. There are three main cells that work to produce, regulate, and maintain our bone health: osteoblasts, osteoclasts, and osteocytes [1].

1. Osteoblasts: B = build

Purpose: depositing materials to create new bone (such as during growth, in response to stimuli such as exercise, or after a fracture)

2. Osteoclasts: C = clean up

Purpose: bone reabsorption; these cells help break down damaged bone

3. Osteocytes

The most abundant cells in our bones. These cells make up most of our bones and also regulate the work of osteoblasts and clasts!

Functions of the Skeleton
Our bones (along with articular structures and ligaments) make up our skeleton which is vital for purposes such as support, protection (of organs), mineral storage, blood cell production, and, of course, movement! Our bones act as levers for muscles to exert force on, which leads to movement. Our joints (synovial, particularly) act as a fulcrum for our bodies to move about [1].

Bone Mineral Density (BMD)
Simply put, bone mineral density is a measure of the concentration of minerals we have in our bones. The more minerals we have in our bones, the denser they are (increasing the mass). The denser our bones are, the stronger and healthier they are. This reduces risk of developing osteopenia, osteoporosis, fractures, vitamin and mineral deficiencies, and even chronic pain [2].

Optimizing Bone Mineral Density
Growth and Development
Peak bone mass is defined as the amount of bony tissue at the end of skeletal maturity (this is when bones are done growing, typically around age 18).
Bone mass attained early in life is one of the most important determinants of lifelong skeletal health. Bone mineral content increases exponentially during childhood. In fact, 40%-60% of the total adult bone mass is accrued during puberty.
It is proven that those who obtain a higher peak bone mass in youth will be better protected against osteoporosis and fractures later in life [3].

What Can We Do About This?
From this point on, we will focus on modifiable factors relating to bone health. In particular, we will focus on diet and exercise. See below for all factors that contribute to bone health.

Nutrition and Bone Health
When discussing bone health, the effects of a healthy diet (and lack thereof) are extremely significant. In fact, children with vitamin D deficiency are 6 times more likely to have a higher severity fracture than those with normal vitamin D levels [4].
As explained earlier, bone has collagen and mineral components that help make up its strength.
Ingredients for healthy bones include calcium, vitamin D, vitamin C, vitamin K, silicon, boron, and magnesium.

Vitamin D: needed for the body to be able to absorb calcium.
Boron: extends the half-life of vitamin D and estrogen.
- Estrogen: regulates the function of osteoclasts (we will talk more about the indications of estrogen and bone health in Part 2 and 3).
Vitamin K: helps enable calcium binding.
Silicon: attracts calcium.
Magnesium: supports calcium absorption and also assists in forming bone.
Vitamin C: helps form collagen and impacts osteoblasts’ ability to build bone [4].

Ensure you and your children are getting enough vitamins and minerals by referring to Canada’s Food Guide for general suggestions, or searching “dietary reference intakes” on the Government of Canada website for your sex and age [6]. If you are concerned about deficiencies, talk to your doctor about supplements. It is very important you don’t take supplements without first consulting with a health care professional educated in the field, as vitamins and minerals have upper limits (ULs). Yes, you can take too many vitamins and minerals as well.

Physical Activity and Bone Health
As nutrition is extremely important in our developing years, the affects of increasing BMD are much much greater in children who participate in physical activity. One study found that physical activity 1-2 times per week increased BMD in children. Physical activity was also shown to increase cortical bone thickness [4]. Another study found a much more prominent increase in BMD when physical activity was paired with the consumption of calcium at ≥1100 mg/day [3]. As mentioned, strength training alone can increase cortical thickness, which in turn increases bone strength, but to get benefits to bone mineral density as well, most studies demonstrate exercise + nutrition to have the best effects.

Physical Activity - Pubertal Years
During puberty, the difference between males and females’ bone mass presents itself (see the chart above). This difference appears to be essentially due to a more prolonged bone maturation period in males than in females, with a larger increase in bone size and cortical bone thickness [4].
The American Academy of Pediatrics’ states that resistance training is an important and safe component of sport and exercise training for adolescents [5]. A key component of this type of training in the younger years is to focus on proper form and technique rather than just weight and resistance. The goal is to engage children and adolescents in strength training to promote a culture of activity and avoid the decrease in physical activity participation that often occurs during pubertal years. This is a key factor in encouraging youth to build a healthy relationship with movement that can last a lifetime!

How Does Exercise Actually Help?
Wolff’s Law
This principle states that bone adapts to the loads placed upon it, becoming stronger and denser with increased stress (like exercise) and weaker with decreased stress (like inactivity) [4]. Basically, when we stand, walk, run, jump, and so on, we are placing stress on our skeleton. Our body responds to this stress by getting stronger, so it is better able to tolerate the load. This occurs through a continuous process of remodeling, where new bone tissue is formed (remember, osteoblasts) to meet demand and old bone is reabsorbed (remember osteoclasts) [4]. There are various types of stress to put on bones. One example is hopping places a compressive force on our leg bones. Our leg bones in turn get stronger and become better at resisting compressive forces. In other words, use it or lose it!

Summary
In conclusion, bone health is extremely important and has indications on various aspects of life. During childhood and adolescence is the time where our bones grow the fastest and have the best ability to increase our bone mineral density. Bone mineral density is a vital component in reducing fracture risk. Bone health is influenced by many factors including both healthy diet and exercise. Preventing fractures and osteoporosis in adult stages of life begins during childhood!

Resources

Charlie MacKie

Physiotherapist

Charlie's Bio

]]><![CDATA[What to Know About Multiple Sclerosis (MS)]]>Wed, 07 Jan 2026 02:20:47 GMThttps://www.donaldphysiotherapy.com/blog/what-to-know-about-multiple-sclerosis-msWhat is Multiple Sclerosis (MS)?
A disease where the body's immune system mistakenly attacks myelin, the protective covering of nerve fibers, which disrupts the transmission of nerve impulses. Signs and symptoms of MS can vary and include, but are not limited to: fatigue, numbness, vision problems, and difficulty with balance and mobility.

Types of MS
1. Relapsing-remitting:
This is the most common type of MS. Relapsing-remitting MS is characterized by clearly defined attacks (relapses) followed by complete or partial recovery (remissions). This accounts for 75% of initial diagnoses.

2. Primary progressive:
This type of MS is characterized by progressive deterioration with only occasional plateaus and temporary minor improvements. This accounts for 15% of initial diagnoses.

3. Secondary progressive:
About half of people with relapsing-remitting MS experience an increase in symptoms within 10 years of diagnosis, with possibility of increasing levels of disability. This type of MS is usually preceded by relapsing-remitting MS.

4. Relapsing progressive:
This type of MS is characterized by progressive disease from onset, with acute relapses. There may or may not be full recovery periods between relapses with this type of MS.

Exercise and MS: What Does the Evidence Suggest?

There is solid research that exercise is protective for MS. However, exercise routine may look slightly different in people with MS due to their specific signs and symptoms, and it is important that the aforementioned be accounted for.

Exercise can help decrease the decline of cognition and increase quality of life and independence. It can also help prevent secondary complications such as cardiovascular disease and even type 2 diabetes.

Types of Exercises Beneficial for MS

Strength Training

Strength training is exercise that involves working against an external resistance.
It is recommended that strength training be performed as follows:
- 1-3 sets, 10-15 reps, 2-3 nonconsecutive days/week
- Rest 1-2 minutes between each set and exercise
Examples of strength training include: weight machines, free weights, cable pulleys, elastic resistance bands, aquatic exercises, and even body weight exercises!
Functional strengthening: exercises that can help you complete your day to day activities such as getting out of bed, picking objects up off the ground, and climbing stairs.
- Exercise examples such as: step ups, forward lunge, and squats.
Chair exercises are also a great option for people with MS who struggle with walking, balance, and even for people who struggle with fatigue. It is very important that individuals who are exercising feel safe and comfortable. Chair exercises also help with conserving energy and preventing excessive fatigue.

Endurance Training

Endurance training is exercise that involves light intensity, repetitive movements over time. This helps improve the efficiency of the heart and lungs in addition to the muscles.
It is recommended that endurance training be performed as follows:
- 3x/week, at least 30 minutes. Minutes can be accumulated throughout the day. Try to do exercises in 10 minute bouts if you are easily fatigued.
- Examples include: stationary cycling, walking, and water aerobics as mentioned above.

Walking: treadmill walking was superior to strength training in improving walking for individuals with MS- the more you do it, the better it gets! Walking is also shown to have a strong effect on cognitive performance in those with MS.
Children and Adolescents: running/jogging was linked to smaller brain lesions and a lower relapse rate, suggesting that strenuous activity can potentially be protective in youth with MS

Aquatic Training

Overheating is a common and often debilitating symptom for people with MS.
Swimming allows efficient heat transfer from the body to the water.
High body temperature can exacerbate symptoms (can’t lift legs, can’t perform ADLs, etc.).
For those prone to falls, being in the water lowers the risk of falls and fractures.
Studies show improvements in pain, fatigue, spasms and depression during aquatic training.
Aquatic programs can be a great option for people with MS as the resistance of water helps strengthen muscles, while the cooling effect of water helps to decrease heat sensitivity that often triggers fatigue in people with MS. This type of program also helps with endurance as it is a light resistance usually more repetitive in nature.
Chest-high water enables standing to maintain balance for exercises (less effort than on land); allows great joint range of motion.

Weight Bearing (standing)

Standing shows improvements in movement, reduced muscle stiffness, better bladder and bowel function, and improved mental well-being in those with MS.
Standing is thought to help by activating muscles against gravity, maintaining or enhancing flexibility in muscles and joints, influencing the nervous system to reduce spasticity, decreasing spasms, and providing a positive psychological boost.
Stand often throughout the day however it is safe for you to do so- this may include using the counter or your gait aid.

Self-Management Tips

Exercise
- Best to do exercises earlier in the day due to fatigue increases as day progresses.
- Make a “To Do” list of your weekly priorities and aim to spread them out.

Pain management
- Did you know that the brain cannot differentiate between physical and mental pain?
- Because of this, sometimes our physical pain can increase when we are experiencing distressful situations.
- Stress management may reduce exacerbations of the disease symptoms.This may include breathing exercises.
Rest
- Resting throughout the day and pacing tasks can have an improvement on quality of life.
Sleep
- Having consistent bed and wake times helps regulate our internal clock and stabilizes energy levels.
Arrange home and work surroundings to make it convenient
- Keep objects you use frequently in easy-to-reach areas. Keep items you use daily on the same floor. Avoid tripping hazards such as loose cords and flimsy rugs.
Mobility aids
- Talk to your doctor, physiotherapist, or occupational therapist about which gait aids and assistive devices are best for you.
Nutrition
- There are no special diets proven to prevent MS or affect the way it develops.
- However, eating healthy is still extremely important. Stick to the Canadian Food Guide and follow general guidelines such as:
- Reduce sugary foods
- Add protein to meals or snacks, or complex carbs such as whole grain bread to keep energy levels up

Hydration
- Drink 6-8 cups (1.5L) water/day
- Avoid drinking too much caffeine

Medications
- People with MS should follow the instructions of their doctor when it comes to medical management of their MS.
Health Journal
- Keep track of the foods you eat, the exercises you’ve done, and how you feel throughout the day. You may recognize patterns of what works and does not work for you.

Questions?
If you ever have a question, never hesitate to reach out - it's why we are here!

Charlie MacKie

Physiotherapist

Charlie's Bio

]]><![CDATA[Winter Blues and Movement: How Exercise Boosts Mood and Energy in the Cold Months]]>Mon, 29 Dec 2025 03:48:22 GMThttps://www.donaldphysiotherapy.com/blog/winter-blues-and-movement-how-exercise-boosts-mood-and-energy-in-the-cold-months

Winter can be a challenging time for many people. Shorter days, colder temperatures, and gray skies often leave us feeling tired, stiff, or even a little down. Some people experience what is commonly called the “winter blues”, while others may develop Seasonal Affective Disorder (SAD), a more serious, depression-like condition.
At Donald Physiotherapy, we frequently hear clients say things like:
“Every time winter starts, my knees flare up and my joints begin to ache again.”
“I feel sluggish, tired, and just not myself during the colder months.”
These experiences are extremely common — and they’re not just in your head. Winter affects your mood, energy, and joint health, but the good news is that movement, exercise, and physiotherapy guidance can make a big difference. In this blog, we’ll explain why winter affects your body and mind, the difference between winter blues and SAD, simple ways to stay active, and how physiotherapy can help you thrive — not just survive — this season.

What Are Winter Blues?

Many people use the term “winter blues” to describe feeling a little low, tired, or stiff during the colder months. The winter blues are usually mild, temporary, and related to seasonal changes, rather than a clinical condition.
Common signs of winter blues include:

Feeling slightly tired or low in energy
Mild mood changes or irritability
Loss of motivation or reduced interest in usual activities
Stiff or achy joints due to less movement

Winter blues typically improve with small lifestyle adjustments, like getting more sunlight, staying active and maintaining routines.

Winter Blues vs. Seasonal Affective Disorder (SAD)

While winter blues are common, some people experience more severe, persistent symptoms known as Seasonal Affective Disorder (SAD). SAD is a form of depression directly linked to seasonal changes, usually starting in autumn and lasting through winter, with improvement in spring.

Key Differences

Common Symptoms of SAD

According to the American Psychiatric Association, people with SAD may experience:

Persistent sadness or low mood
Loss of interest or pleasure in activities you usually enjoy
Changes in sleep patterns (often oversleeping)
Changes in appetite, often craving carbohydrates or sweets
Low energy or fatigue, even after a good night’s sleep
Difficulty concentrating or making decisions
Physical restlessness or slowed movements
Feelings of hopelessness, worthlessness, or guilt
In severe cases, thoughts of death or suicide

Understanding the difference between winter blues and SAD is important because it helps you respond appropriately. Winter blues can often be managed with movement, routines, and sunlight, while SAD may require professional support, structured exercise plans, and physiotherapy guidance.

How Cold Temperatures Affect Your Body

Cold weather doesn’t just make you shiver — it has real effects on your joints, muscles, and circulation. Here’s what happens:

Blood vessel constriction: Your body naturally narrows blood vessels to conserve heat, which reduces circulation to the extremities like hands, feet, and joints.
Stiff muscles and joints: Reduced blood flow means muscles around your joints are less warm and flexible, making movements feel heavy or stiff.
Thicker joint fluid: Synovial fluid, which lubricates joints, can become less fluid in the cold, making your joints feel “rusty” or harder to move.
Worsening of existing conditions: People with arthritis, old injuries, or chronic back/neck pain may notice more discomfort as circulation and oxygen delivery to joints and muscles decreases.

The result is more stiffness, aching joints, and reduced mobility.

Simple strategies like gentle stretching; warm-ups, indoor walking, or heat therapy can increase blood flow and reduce stiffness. Physiotherapist can guide their clients on how to move safely and stay comfortable even in cold weather.

Why Staying Active in Winter Matters

Movement is one of the most powerful tools to fight winter blues and joint stiffness.

Benefits of regular exercise

Keeps joints flexible
Reduces stiffness and pain
Releases endorphins and serotonin (mood boosters)
Supports heart and lung health
Improves sleep quality

Strengthens immunity

Research shows that aerobic exercise naturally improves mood by increasing serotonin levels — which often drop during colder, darker days.

WHO Exercise Guidelines

According to the World Health Organization (WHO):

Adults 18–65:
- 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity.
- Strength training at least 2 days per week to maintain muscle mass and support joints.
Adults over 65:
- Functional exercises (balance, cardiovascular, gait training) three times per week to maintain mobility, prevent falls, and reduce stiffness.

Following these guidelines improves physical function, mood, and energy — even in winter.

Start Moving, Start Feeling Better

Some simple indoor options include:

Walking indoors or treadmill walking
Dancing
Stationary cycling
Gentle aerobics
Resistance band exercises

For people who are new to exercise, starting can feel overwhelming.

At Donald Physiotherapy, we guide our clients step-by-step. We teach safe techniques and create beginner-friendly, personalized programs using resistance bands, light weights, and bodyweight movements.

Consistency is more important than intensity. Just a few minutes daily can keep joints flexible and muscles strong, reducing stiffness and improving overall comfort.

Tips to Stay Active and Motivated

Make movement part of your routine: Stretch after your morning coffee, walk indoors after meals, or do exercises during TV breaks.
Set a schedule: Morning or early afternoon workouts are ideal for energy and mood.
Stay social: Join walking groups, exercise classes, or invite a friend to join you.
Combine movement with relaxation: Yoga, deep breathing, or gentle stretching help the body and mind.
Warm-up before activity: Heat therapy, warm showers, or gentle stretches loosen stiff muscles before exercise.

How Physiotherapy Helps

Physiotherapists play a key role in helping you stay mobile, strong, and positive throughout the winter:

Assess your body: Identify stiff joints, weak muscles, or balance issues.
Design personalized exercise plans: Safe, effective, and tailored to your needs.
Provide hands-on treatment: Joint mobilization, soft tissue massage, and stretching.
Teach pain management strategies: Proper posture, stretching, and relaxation techniques.
Prevent falls: Balance and strength training for older adults.

With the right guidance, movement and exercise can become enjoyable and safe, reducing stiffness, improving mood, and boosting overall well-being.

Final Thoughts

You don’t have to just “get through” winter — you can thrive during it. With regular movement, gentle exercises, and the right support, you can stay active, energized, and positive, even during the coldest months.

At Donald Physiotherapy, we help you move safely, strengthen your muscles, and maintain flexibility, so winter doesn’t slow you down. Whether you’re dealing with mild winter blues or more serious symptoms of SAD, our team can create a personalized plan to keep your joints healthy, your mood lifted, and your energy levels high.

Start today: keep moving, stay warm, and take care of yourself — your body and mind will thank you!

"Feeling low this winter? Don’t let the cold slow you down! Learn how simple movement and physiotherapy can boost your mood, energy, and joint health this season."

Sejal Sailor

Physiotherapist

Sejal's Bio

]]><![CDATA[Winter Shovelling: How to Reduce Injury Risk This Season]]>Thu, 11 Dec 2025 04:40:31 GMThttps://www.donaldphysiotherapy.com/blog/winter-shovelling-how-to-reduce-injury-risk-this-season

As we head into the winter season, many of us find ourselves spending more time outdoors clearing driveways and sidewalks. Shovelling is an unavoidable task for many of us and also one of the most common causes of injuries we see in the clinic during this time of the year. Many of these injuries can be prevented with a little preparation. In this blog, you’ll learn the most common injuries related to shovelling, why they happen, and how to warm up properly so you can stay pain-free this winter.

Common Shovelling-Related Injuries We see
1. Low Back Strain
Sudden bending, twisting, and lifting heavy, wet snow put the low back muscles under stress they may not be prepared for especially first thing in the morning or after long periods of sitting.

2. Shoulder Pain
Heavy shoveling or forceful scooping motions can overload the shoulder, leading to pain during or after a shoveling session.

3. Elbow or Wrist Pain
Repetitive gripping and forceful lifting are common triggers for elbow pain or wrist irritation, tennis elbow is one commonly seen condition (it doesn’t only happen during tennis).

Reasons for these injuries
Shovelling is more physically demanding than most people realize. A shovelling session often includes:

Repetitive bending and lifting
Rotational movements under load which place heavy strain on our muscles and ligaments
Carrying heavy load away from the body
Sustained gripping
Working in cold temperatures (which decreases muscle flexibility and joint mobility)

Because these movements haven’t been part of our daily routine for a while, the body can fatigue quickly — making muscles less able to support joints and more prone to strain. The good news is that a basic warm-up can go a long way to reduce your injury risk.

How to Warm Up Before Shovelling (5 Minutes)

1. Brisk Walk – 2 minutes
Walk around your house or up and down the driveway to get the blood flowing.
2. Lower Body

Hamstring stretch x 30 second hold per leg
Calf Raises standing x 10-15
Sit-to-stands x 10
Standing trunk circles x 10

3. Upper body

Arm circles, forward and backward x 15
Shoulder blade squeezes x 15
Forearm stretch 20-30 seconds each side

This quick routine warms the muscles, increases joint mobility, and prepares your body for pushing, pulling, and lifting.

Shovelling Technique Tips to Stay Injury-Free
1. Keep the snow close to your body
The farther the load is from your body, the more strain on your back and shoulders.

2. Bend your knees, not your back
Use your legs to lift not the low back. If your legs are sore after a session, you’re on the right track!

3. Avoid twisting while lifting
Step in the direction you’re throwing snow instead of rotating through the spine.

4. Push snow instead of lifting when possible
This reduces strain dramatically. If you must lift, take smaller shovel fulls than larger ones.

5. Take breaks every 5-10 minutes
Short breaks reduce fatigue, which is a major risk factor for back injury.

Post-Shovelling Stretches (5 minutes)
Once you’re inside and warming up, spend a few minutes with:

Bending down to touch the toes (low back stretch) x 30 second hold
Hamstring stretch x 30 second hold
Forearm stretches x 30 second hold
Chest stretch x 30 second hold

This helps restore mobility and reduce next-day soreness.

Conclusion
Shovelling may be part of winter life here, but injuries don’t have to be. A short warm-up, good technique, and post-shovelling mobility can go a long way in keeping your back, shoulders, and joints healthy all season. If you’re already noticing pain during or after shovelling or want some additional tips, we’re always here to help!

Zachary Paziuk

Physiotherapist

Zac's Bio

]]><![CDATA[Heat or Cold? Choosing the Right Therapy for Pain Relief]]>Sun, 17 Aug 2025 16:11:20 GMThttps://www.donaldphysiotherapy.com/blog/heat-or-cold-choosing-the-right-therapy-for-pain-relief

Pain is a common experience caused by injuries, chronic conditions, or everyday strain and sprain. One of the most effective and accessible methods for managing pain is the application of either heat or cold therapy. However, knowing when to use heat and when to opt for cold can make a significant difference in recovery and relief. Both methods offer
unique benefits, and their effectiveness depends on the type and cause of pain, as well as the stage of healing. This article explores the benefits, applications, and best practices for heat and cold therapy, helping you determine the right approach
for pain relief.

Understanding Heat Therapy (Thermotherapy): Best for Chronic Pain and Muscle Relaxation
Heat therapy involves applying warmth to a painful or affected area. It works by:

Improving blood circulation through the widening of blood vessels
Relaxing tight or tense muscles, helping to reduce discomfort
Easing stiffness in joints and surrounding soft tissues
Promoting healing by increasing the flow of oxygen and nutrients to the area
Relieving chronic pain, such as that caused by arthritis or long-term muscle aches
Reducing stress-related discomfort, like tension in the neck, shoulders, or back

Heat therapy is ideal for:

Chronic Muscle and Joint Pain: Conditions like arthritis, muscle stiffness, and lower back pain respond well to heat therapy.
Muscle Spasms and Tension: Heat relaxes tight muscles and improves mobility.
Before Exercise or Physical Activity: Applying heat before activity warms up muscles and reduces the risk of strain.
Menstrual Cramps: Heat can soothe abdominal pain by increasing blood flow and relaxing uterine muscles.

Methods of Heat Application

Heating Pads: Provide controlled warmth for localized pain relief. Always place a towel between the pad and skin to regulate temperature and prevent burns.
Warm Compresses: Damp, heated towels can effectively relieve muscle tension.
Hot/Warm Baths and Showers: Immersing in warm water soothes widespread discomfort and enhances relaxation.

Precautions When Using Heat Therapy

Avoid excessive heat to prevent burns and skin irritation. Always place a towel between the heating pad and skin.
Do not apply heat to fresh injuries, open wounds, or inflamed areas, as it can worsen swelling.
Limit application to 15–20 minutes at a time to avoid tissue damage.
Avoid using heat therapy if you have poor circulation, diabetes, or sensory issues.

Understanding Cold Therapy (Cryotherapy) : Best for Acute Injuries and Swelling

Cold Therapy (Cryotherapy) helps manage pain and swelling by:

Reducing inflammation by slowing down blood flow to the affected area
Numbing pain through the cooling effect on nerve endings
Constricting blood vessels (vasoconstriction), which helps minimize swelling and bruising
Limiting tissue damage after acute injuries like sprains, strains, or bumps
Providing quick relief for sudden pain, especially in the first 24–48 hours after injury

When to Use Cold Therapy

Cold therapy is most effective for:

Acute Injuries: Sprains, strains, and bruises benefit from cold therapy as it reduces immediate swelling and pain.
Post-Exercise Recovery: Cold therapy helps alleviate soreness and muscle fatigue after intense physical activity.
Joint and Tendon Inflammation: Conditions such as tendonitis and bursitis respond well to cryotherapy.
Headaches and Migraines: Cold packs applied to the neck or forehead can relieve migraine symptoms.

Methods of Cold Application

Ice Packs: Commonly used to reduce swelling and numb pain in injuries.
Cold Compresses: A chilled towel or gel pack applied to the affected area.
Ice Baths: Used by athletes to decrease muscle soreness and inflammation.
Cryotherapy Chambers: Advanced cold therapy involving whole-body exposure to freezing temperatures.

Precautions When Using Cold Therapy

Do not apply ice directly to the skin to prevent frostbite. Always use layer of clothing in between ice pack and skin.
Limit cold exposure to 15-20 minutes at a time.
Avoid cold therapy if you have conditions like Reynaud’s disease or poor circulation.

Heat vs. Cold: Which One Should You Choose?
Selecting the appropriate therapy depends on the nature of the pain or injury. Below is a general guideline:

Can You Use Both Heat and Cold Therapy Together?
Yes! Contrast therapy involves alternating between heat and cold to maximize healing. This is especially useful for joint pain, muscle recovery, and chronic conditions.

The Benefits of Contrast Therapy
In some cases, alternating between heat and cold, known as contrast therapy, can be beneficial. This method involves switching between heat and cold applications to stimulate circulation while reducing pain and inflammation. It is often used for:

Post-Exercise Recovery: Alternating heat and cold can accelerate muscle recovery.
Chronic Joint Pain: Conditions like osteoarthritis may respond well to contrast therapy.
Swelling with Stiffness: Cold reduces swelling, while heat relaxes stiff muscles.

How to Use Contrast Therapy:

Best research-backed ratio: 4 minutes of heat followed by 1 minute of cold.
How it works:
- Heat widens blood vessels → boosts circulation and relaxes muscles.
- Cold narrows blood vessels → reduces swelling and pushes out waste products.
Duration: Repeat the 4:1 cycle for a total of 20–30 minutes.
Tip: Start with heat and finish with cold for optimal results.

When to Avoid Heat and Cold Therapy both…
It's important to use heat or ice carefully—and sometimes not at all. Avoid these treatments or consult a healthcare provider if you have:

Poor circulation or reduced sensation in the area
An active infection
An open wound or broken skin

Key Takeaways

Use Heat for: Chronic pain, stiffness, muscle tension, and stress relief.
Use Cold for: Acute injuries, swelling, inflammation, and post-exercise recovery.
Combine Both (Contrast Therapy) for: Muscle recovery and joint pain management.

Heat and cold therapy are simple yet effective tools for managing pain and discomfort. When used appropriately, they can support recovery, reduce inflammation or stiffness, and improve overall comfort. However, it's important to remember that these methods primarily offer symptom relief, not a cure.

For lasting results, especially in cases of joint or muscle pain, it’s essential to address the underlying causes through targeted exercises, such as stretching and strengthening. For instance, while heat may temporarily ease knee pain, the discomfort may return if underlying muscle weakness—such as in the thighs or hips—is not corrected. This concept applies to other areas like the shoulders, back, and ankles as well, where passive pain relief alone is not enough.

Understanding when and how to use heat or cold, along with a commitment to active rehabilitation, will lead to better outcomes and help prevent future problems. If pain continues or worsens, it’s always best to consult a healthcare professional for a personalized treatment plan.

At Donald Physiotherapy, we can help you understand what your body needs and guide you
through the right combination of therapy and exercise to support your recovery.

Sejal Sailor

Physiotherapist

Sejal's Bio

]]><![CDATA[A Physiotherapist’s Guide to Pain-Free Gardening]]>Fri, 06 Jun 2025 16:26:02 GMThttps://www.donaldphysiotherapy.com/blog/a-physiotherapists-guide-to-pain-free-gardeningWe are back to spring! And with it, gardening is a fantastic way to stay active, relieve stress, and connect with nature. But as a physiotherapist, I often see clients with gardening-related aches and injuries. The good news? With a few mindful habits, you can protect your body and enjoy your time in the garden pain-free.

Warm Up Before You Dig In:

Gardening is physical work - treat it like exercise! Before starting, spend 5-10 minutes warming up:

Shoulder rolls
Gentle trunk twists
Marching in place
Wrist and ankle circles

This boosts blood flow and prepares your muscles for movement.

Change Positions Often:

When you’re out in your garden, avoid staying in one posture for too long. Every 20-30 minutes:

Stand up if you’ve been kneeling
Take a short walk around the garden
Gently stretch your back and shoulders

Mind Your Back (and Knees)

Use a kneeling pad or garden stool
Keep your back straight and hinge from your hips when bending
Try half-kneeling (one knee down, one up) to reduce strain

It might be worth considering using raised garden beds if you have chronic back or knee issues.

Use The Right Tools:

Invest in ergonomic tools to reduce reaching and gripping strain. Choose lightweight options with padded grips. Consider using a cart or wheelbarrow rather than lifting heavy loads.

Strengthen Between Seasons:

Keeping your core and hips strong can protect you during gardening. Simple exercises like bird-dogs, glute bridges, and planks build the foundation you need for squatting, lifting, and pulling weeds. Ask your physio for a personalized program if you’ve had previous injuries.

Listen To Your Body

A bit of soreness is normal, but sharp pain, tingling, or numbness are not. If something feels off, stop and reassess. Don’t try to “push through” the pain.

Final Thoughts
Gardening should be relaxing, not punishing. With a few small changes, you can protect your body and keep doing what you love season after season. If you’re feeling discomfort while gardening, talk to a physiotherapist. A few tailored tips can make a big difference.

Happy gardening!

Kalie Schemenauer

Physiotherapist

Kalie's Bio

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