Donald Physiotherapy Blog

Winter Shovelling: How to Reduce Injury Risk This Season

12/10/2025

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

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Heat or Cold? Choosing the Right Therapy for Pain Relief

8/17/2025

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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

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A Physiotherapist’s Guide to Pain-Free Gardening

6/6/2025

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We 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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Why Do I Get Charley Horses (Muscle Cramp) Often, and How Can I Relieve? - Sejal Sailor. Physiotherapist, (M.P.T.)

3/23/2025

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Brief Overview
A charley horse, commonly known as a muscle cramp, is a sudden, involuntary contraction of one or more muscles. It happens when a muscle tightens up suddenly and won’t relax. These cramps are often painful and can last from a few seconds to several minutes. They frequently occur in the legs, especially in the calf muscles, and are more common at night or after physical activity. While occasional cramps are normal, some people experience them more frequently than others, which may indicate an underlying cause.

What Causes Muscle Cramps?
Understanding the reasons behind muscle cramps can help in preventing and managing them. Here are some of the most common causes:
Not drinking enough water (Dehydration) - Your body needs water to function properly, and dehydration can disturb the balance of essential minerals such as potassium, sodium, and magnesium. These minerals help muscles contract and relax smoothly. When you're dehydrated, your muscles may not work properly, increasing the risk of cramps. Research published in the Journal of Athletic Training (2019) found that dehydration is a major factor contributing to exercise-related muscle cramps. This is particularly common in athletes and people who sweat a lot.

How to prevent it:

Include electrolyte-rich drinks if you're sweating a lot.
Increase your fluid intake during exercise, hot weather, or illness.
Drink enough water throughout the day

Lack of important Minerals — Muscles rely on potassium, calcium, and magnesium to function properly. If you're lacking these minerals, your muscles might spasm involuntarily. A 2018 study in the American Journal of Sports Medicine found that low magnesium levels were strongly linked to frequent cramps in athletes. Similarly, low potassium and calcium levels can also trigger cramping episodes.
How to prevent it:

Get enough magnesium from nuts, seeds, whole grains, and beans.
Consume calcium sources such as dairy products, leafy greens, and almonds.
Eat potassium-rich foods like bananas, oranges, potatoes, and spinach.

Overworked or tired muscles – Exercising without a proper warm-up or engaging in prolonged physical activity can lead to muscle fatigue. Tired muscles are more likely to cramp. The American College of Sports Medicine (2020) reported that muscle fatigue is one of the most common triggers for exercise-related muscle cramps.

How to prevent it:
Stretch regularly to improve flexibility and muscle endurance.
Avoid overworking your muscles, especially in intense activities.
Warm up before exercising and cool down afterward.

Poor blood Circulation – If your muscles don't get enough oxygen-rich blood, they may cramp. Conditions such as peripheral artery disease (PAD) reduce circulation, causing pain and cramping, especially in the legs. People with circulation issues often experience night-time leg cramps, particularly in the calves.

How to improve circulation:
Wear compression socks if recommended by a doctor.
Avoid sitting or standing for long periods without movement.
Stay physically active to encourage blood flow.

Side effects of Medication – Some medications can contribute to muscle cramps. These include:
Diuretics (water pills) – Often prescribed for high blood pressure, they can cause dehydration and mineral imbalances.
Statins – Used to lower cholesterol but may cause muscle pain and cramps as a side effect.
Beta-blockers – Sometimes lead to cramping by affecting circulation.

If you suspect that a medication is causing your cramps, talk to your doctor about possible alternatives.

Who is More Likely to Get Muscle Cramps?

Age - As we age, our muscles become less flexible and lose strength, making them more prone to cramping. Older adults often experience nighttime leg cramps due to reduced muscle mass and circulation issues.
Pregnancy - Pregnancy puts extra pressure on nerves and blood vessels, leading to leg cramps, especially in the third trimester. A 2019 study in Obstetrics & Gynecology found that up to 50% of pregnant women experience frequent leg cramps. This is due to:
- Increased weight and pressure on muscles.
- Circulatory changes.
- Hormonal fluctuations affecting muscle function.

People with Health Conditions
- Diabetes: Nerve damage from diabetes can disrupt muscle signals, causing cramps.
- Kidney Disease: Dialysis patients frequently experience cramps due to fluid and mineral imbalances.
- Hypothyroidism: Low thyroid hormone levels can slow muscle function and cause cramping.

How to Prevent and Treat Muscle Cramps
While muscle cramps can be painful, they are often preventable. Here are some effective ways to reduce their frequency:

Stay Hydrated – Drinking enough water prevents dehydration-related cramps.
Eat a Balanced Diet – Include foods rich in potassium, magnesium, and calcium.
Stretch Daily – Stretching your muscles before bed can reduce nighttime cramps.
Massage and Apply Heat – Massaging tight muscles and applying a warm compress can help relieve pain.
Wear Supportive Footwear – Good shoes reduce muscle strain and improve posture.
See a Doctor If Cramps Are Frequent – If you experience severe or regular cramps, consult a healthcare provider.

How Physiotherapy Helps with muscle cramps
Physiotherapy offers several effective techniques to reduce and prevent muscle cramps:

1. Stretching Exercises - Studies have shown that static stretching before bed significantly reduces night-time leg cramps in older adults.

Common Physiotherapy Stretches:

Calf Stretch – Stand facing a wall and push your foot back to stretch the calf.
Hamstring Stretch – Sit with one leg extended and reach for your toes.

2. Strength Training - Stronger muscles are less likely to cramp. Resistance exercises can improve endurance and reduce muscle fatigue.

Heel Raises – Strengthens the calf muscles.
Toe Walking – Builds lower leg strength.

3. Massage Therapy - Massages increase blood circulation and help relieve muscle tightness. Techniques like foam rolling and trigger point therapy can ease cramps.

4. Heat and Water Therapy - Warm water immersion and heat packs help muscles relax and improve blood circulation. Studies show that heat therapy effectively reduces muscle tightness and cramping.

Conclusion: Keeping Your Muscles Happy and Healthy.
I worked with a client who was experiencing muscle cramps frequently. The main cause was a lack of physical activity and of course her age, she was above 80, which made her muscles tense and cramp up more often. To help, I suggested she start doing calf stretches every morning. This simple change made a big difference. Over time, the cramps reduced, and she felt much more comfortable and able to move freely. This experience reminded me how small changes, like adding a few stretches to your daily routine, can make a big impact on reducing pain and improving overall well-being.

Muscle cramps can be painful and frustrating, but they are usually preventable.

We at Donald Physiotherapy, provide a comprehensive, evidence-based approach to managing and preventing charley horses by improving muscle flexibility, strength, and neuromuscular function. Through targeted stretching, strength training and soft tissue release physiotherapists help reduce cramping episodes and enhance muscle health. If you have frequent cramps, the physiotherapist can help by improving your flexibility, strength, and muscle function. Simple lifestyle changes and professional guidance can keep your muscles relaxed and pain-free.

References,

Miller KC, Stone MS, Huxel KC, Edwards JE. Exercise-associated muscle cramps: causes, treatment, and prevention. J Athl Train. 2019;54(6):589-96.
Jung AP, Bishop PA, Al-Nawwas A, Dale RB. Influence of hydration and electrolyte supplementation on incidence and time to onset of exercise-associated muscle cramps. Am J Sports Med. 2018;46(8):1970-8.
Bergeron MF. Muscle cramps during exercise—Is it fatigue or electrolyte deficit? Curr Sports Med Rep. 2020;19(7):229-30.
Young G, Jewell D. Leg cramps in pregnancy. Obstet Gynecol. 2019;134(2):351-7.
Hallegraeff JM, van der Schans CP, de Ruiter R, de Greef MH. Stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults: a randomized trial. J Physiother. 2016;62(4):188-93.
Minetto MA, Holobar A, Botter A, Farina D. Discharge properties of motor units of the abductor hallucis muscle in athletes with and without cramps. Sports Med. 2018;48(5):1043-52.
Best TM, Hunter R, Wilcox A, Haq F. Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. J Bodyw Mov Ther. 2019;23(2):304-8.

Sejal Sailor

Physiotherapist

Sejal's Bio

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Making Physiotherapy Part of Your 2025 Health Goals

12/26/2024

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As we approach the holiday season and the new year, many of us are reflecting on our health and well-being, often setting resolutions for the coming year. If you're looking to make 2025 the year of better health, including physiotherapy as part of your health goals can have a lasting, positive impact. Here are 6 reasons why physiotherapy should be on your radar for 2025 and how you can incorporate it into your resolutions.

1. Prevent Injuries Before They Happen
The holiday season often brings an increase in physical activity, from outdoor winter sports to lifting heavy bags and boxes. Physiotherapists can help assess your physical condition and identify potential weaknesses and poor movement patterns, helping to prevent injuries before they occur. With personalized advice on strengthening exercises, posture correction, and movement techniques, physiotherapy will equip you to face the year without setbacks.

2. Focus on Long-Term Wellness, Not Quick Fixes
Many New Year's resolutions focus on short-term goals like losing weight or achieving a particular fitness milestone. However, true health is a long-term commitment. Physiotherapy supports sustainable wellness through tailored programs designed specific to your needs and can improve mobility, flexibility, strength, posture, and disease management.

3. Recovery and Pain Management
If you’ve been dealing with chronic pain or recovering from an injury, physiotherapy can be instrumental in reducing discomfort and accelerating healing. Whether it’s managing arthritis pain, recovering from surgery, or easing back pain, physiotherapists offer specialized techniques such as manual therapy, dry needling, or guided exercise programs to relieve pain and restore function

4. Customized Plans for Your Lifestyle
Whether you’re an athlete, a busy professional, or someone managing a specific health condition, physiotherapists create personalized treatment plans that cater to your unique lifestyle. You can make physiotherapy a part of your routine to ensure your activities, from work to exercise, are aligned with your body's needs, reducing the risk of injury and optimizing performance. With the guidance of a physiotherapist, you can develop a fitness plan that balances strength, flexibility, and endurance. Physiotherapists can help you avoid overtraining, pinpointing areas of vulnerability and ensuring that you're addressing all aspects of physical health in a balanced, sustainable way.

5. Celebrate Progress, Not Perfection
One of the key benefits of physiotherapy is its focus on gradual, steady improvement. As you reach your health goals, you’ll notice real, measurable progress, whether that’s improved strength, reduced pain, or greater mobility. Unlike quick-fix resolutions that often lead to frustration, physiotherapy encourages celebrating small wins and long-term improvement.

6. Commit to Consistent Self-Care
Physiotherapy isn’t just about sessions with your therapist—it's about creating habits that support your body’s health on a daily basis. In 2025, commit to self-care practices such as stretching, strengthening exercises, and mindful movements that physiotherapists often recommend as part of your treatment plan.

As you reflect on your Christmas and New Year’s resolutions for the coming year, making physiotherapy a part of your health goals will set you on a path to lasting wellness. Whether you're preventing injury, recovering from pain, or optimizing your physical function, physiotherapy can help you achieve your best self—physically, mentally, and emotionally. Make 2025 the year of a healthier, stronger you with physiotherapy as your foundation.

Wishing Everyone a Happy Holidays, and a Healthy New Year! From Megan with Donald Physiotherapy.

Megan Lautner, Physiotherapist

Megan Lautner

physiotherapist

More About Megan

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5 Common Myths About Physiotherapy—Debunked!

10/2/2024

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Physiotherapy plays a vital role in healthcare, helping individuals improve their quality of life through rehabilitation programs that address pain and functional limitations. Despite its widespread use and importance, many misconceptions surround what physiotherapists do. Whether you’re considering physiotherapy for the first time or have had treatment before, here are some common myths about physiotherapy in Canada, debunked.

Myth 1: Physiotherapy is Only for Athletes or Those Recovering from Injuries

One of the most common misconceptions is that physiotherapy is only for athletes or those recovering from severe injuries like fractures or surgeries. While it's true that physiotherapy is effective in these cases, its benefits extend far beyond these scenarios.

Physiotherapy can help with a wide range of conditions, including chronic pain, arthritis, respiratory issues, neurological disorders, and even general health and wellness. For instance, low back pain is one of the most common conditions treated by physiotherapists in Canada. Physiotherapy interventions, like therapeutic exercises, manual therapy, and patient education, can help manage pain, improve mobility, and prevent future injuries. Additionally, for those managing chronic conditions like arthritis, physiotherapy provides techniques to maintain function and improve the quality of life.

https://www.shutterstock.com/search/physio-cartoon

Myth 2: Physiotherapy is Just Exercise

Another common belief is that physiotherapy is simply a set of exercises you do at home. While exercise is an essential component of physiotherapy—supported by extensive research—it’s only one part of a holistic approach to treatment.

Physiotherapists are highly trained professionals who assess, diagnose, and create personalized treatment plans tailored to each patient's unique needs and goals. At Donald Physiotherapy, treatment plans often combine manual therapy, education, and lifestyle advice. The exercises prescribed are specific to the underlying causes of pain or dysfunction, with careful consideration of your current condition, limitations, and goals.

For example, a person with a shoulder injury may be prescribed exercises to strengthen specific muscles and improve range of motion, along with manual therapy to release tension. Without professional guidance, incorrect exercises could worsen a condition. Physiotherapists ensure the exercises are performed correctly and safely, minimizing the risk of re-injury.

https://www.shutterstock.com/search/physio-cartoon

Myth 3: Physiotherapy is Painful

Many people avoid physiotherapy because they believe it will be painful. It’s important to understand that physiotherapy is not synonymous with pain. While there may be moments of discomfort during certain techniques, these are brief and are part of the healing process—not a source of long-term pain.

Physiotherapists work within your body’s limits and aim to reduce your pain, not increase it. Techniques can be adjusted to suit individual pain thresholds, and communication with your therapist is key. They will ensure that you are comfortable with each aspect of your treatment, making the process as smooth as possible.

https://www.shutterstock.com/search/physio-cartoon

Myth 4: You Need a Doctor’s Referral to See a Physiotherapist

While doctors can refer patients to physiotherapy, a referral is not required in Saskatchewan. Physiotherapists are primary healthcare providers, meaning you can book an appointment directly without needing a physician's referral.

Direct access to physiotherapy can lead to quicker intervention and faster recovery. Early treatment can prevent conditions from worsening, reduce pain, and improve outcomes. However, it's worth checking with your insurance provider or healthcare plan, as some policies may require a referral for coverage.

@LPhysio

Myth 5: Physiotherapists “Fix” People

A common misconception is that physiotherapists will "fix" you after a session or two. In reality, physiotherapy is a collaborative process that requires active participation from the patient. Physiotherapists guide and equip you with the tools, exercises, and knowledge necessary for your recovery, but you play an essential role in your own progress.

Physiotherapy is about empowering you to understand your body and manage your condition. Physiotherapists provide the expertise, but long-term success depends on your commitment to following through with exercises, lifestyle changes, and any recommended modifications to daily activities. Think of your physiotherapist as a coach—there to guide and support you, but the progress is a shared effort.

https://www.coachcabo.com/post/what-are-you-giving-up-if-anything

Conclusion

Physiotherapy is for everyone, not just athletes or those recovering from injuries. Physiotherapists use a range of techniques—including manual therapy, exercise, and education—to help you achieve your goals. The process is always about you!- ensuring you are comfortable and fully informed about your treatment. No doctor’s referral is needed to get started, so come in and see us—we’d love to help you live your best life!

Call Now

Natasha Lazecki

Physiotherapist

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You've Golfed this Summer and Now Your Elbow Hurts - WHY?

8/14/2024

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Image Source: https://myofitness.com.au/golfers-elbow/

Horary!! Summer is here, and the golf courses have been busy - maybe you even got out and played a few rounds.

But then you notice your elbow has started to hurt....maybe it's Golfer's Elbow!

What is Golfer’s Elbow?
Golfer’s elbow is the common name for a tendon condition on the inside of the elbow. The technical term for golfer’s elbow is medial epicondylitis.

Golfer’s elbow is a repetitive use injury, meaning it occurs over time rather than as a result of a specific incident. There are multiple signs and symptoms of golfer’s elbow, as well as contributing factors.

What causes Golfer’s Elbow?
Golfer’s elbow is caused by repetitive use of the wrist flexors. These are the muscles on the inside of your forearm that flex your wrist and fingers.

Whenever we use muscles and tendons, we cause small amounts of tearing in these structures. This tearing is completely normal. Our body will then activate a response that heals those small tears, and will heal things back stronger than what they originally were.

However, if our body is not given adequate time to heal, we cause more small tears on top of the already existing ones. If this is done repeatedly, over time the lack of time to adequately repair the tendon adds up and we have a tendon that causes pain when it is used. When this occurs on the inside of the elbow, it’s called golfer’s elbow.

Contributing Factors to Golfer’s Elbow

This condition is called golfer’s elbow because of its prevalence with golfers, though this can occur with multiple activities.

Things such as

racquet sports,
throwing sports,
weightlifting, and
occupations with repetitive wrist motions such as carpentry and plumbing can be contributing factors.

Any repetitive motion of the wrists and/or fingers can be a contributing factor. These repetitive movements are what can cause the repetitive strain on the wrist flexor tendon and lead to golfer’s elbow.

Signs and Symptoms of Golfer’s Elbow - 3 Most Common

Symptoms of golfer’s elbow can vary, though there are 3 Main symptoms that are present in the majority of cases.

Pain and/or weakness of grip,
pain on the inside of the elbow, and
tenderness on the inside of the elbow

Treatment of Golfer’s Elbow

Typically, treatment of golfer’s elbow consists of a program including wrist stretching and strengthening.

Progressive strengthening and loading of the tendon is important to promote tendon healing and strengthening.

Though these are common components of a treatment program, treatment of golfer’s elbow is dependent on the sensitivity of the structure and the structures involved.

Therefore, a program put together by a qualified physiotherapist is optimal for developing a comprehensive rehabilitation program.

How long does it take to heal golfer’s elbow?

Typically, golfer’s elbow will resolve in 6-16 weeks depending on how long it has been present.

When should I see a physiotherapist?

To have the best chance at minimizing chronic golfer’s elbow, physiotherapy is ideally accessed at the onset of symptoms.

I have tennis elbow. Is it the same thing?

Tennis elbow is the same type of injury as golfer’s elbow, but occurs on the outside of the elbow instead of the inside.

Should I use a brace?

Bracing such as a compression brace around the forearm can be useful in reducing symptom severity, and can have positive effects on rehabilitation overall.

Bracing options are best discussed with your physiotherapist to ensure the brace is properly selected and fitted.

Dan Jahnke

Physiotherapist

Dan's Bio

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Five Tips to Avoid Injury and Stay Golfing this Summer

7/30/2024

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Golf is an excellent summer activity that offers many benefits. Some of the benefits of golf include:

a source of physical activity - walking the course, swinging the club, and carrying or pushing the golf bag all contribute to cardiovascular fitness, improved muscle strength, and enhanced flexibility.
cognitive stimulation - the mental engagement involved in playing golf can help enhance cognitive function, memory, and focus, providing a mental workout.
social interaction - golf is a social activity, social interactions contribute to overall happiness, well-being, and a sense of belonging.
stress relief - spending time in nature and engaging in physical activity is known to alleviate stress and improve mood.

While golf has many benefits for most people, the movement that is required of the golf swing is quite complex.

It requires proper body alignment, flexibility, and strength and requires rotation of the hips, spine, and shoulders. These are common areas for people that tend to get less mobile as we age.

When these areas do not move well it changes how our body has to produce the movement- which can lead to injury.

Three common areas of injury in golf include the lower back, the shoulders, and the wrist/forearms.

Injury can happen for a variety of reasons including,

poor mechanics- which can cause excessive stress in unwanted areas,
poor mobility- changes how our body tries to move,
doing too much too quickly, or
failure to warm up before activity.

Here are some tips to reduce the chances of injury.

Prevent a golf injury with these 5 tips!

Perform a proper warm up and stretch before starting your round- this prepares the body for the activity ahead. When our tissues are warm we are less likely to injure something.
Practice your swing ahead of time- before the golf season starts take some practice swings- work on your mechanics, gradually build up the number of swings you take. Think of this as conditioning your body for the amount of movement to come.
Maintain the mobility of your hips, shoulders, and spine- find a regular mobility routine.
Start Slow! Start with 9 holes the first few times out and assess how you feel. If something is sore, get it looked at. Build up to 18 holes, taking days between rounds to give your body time to adapt to the activity.
If you have any aches or pain see a Physiotherapist! Physios are movement experts, they can help to assess what might be causing your pain and come up with a plan to address it and keep you golfing.

Seeing a physiotherapist can have many benefits to help you with your golf game. A physiotherapist can help you to reduce any aches/pain, improve your mobility, increase strength, and help to prevent injury in the first place.

If you have any questions about how to prevent injury golfing this summer and want to ensure you stay on the course all summer long reach out to Megan at Donald Physiotherapy.

Happy Golfing!

Megan Lautner

Physiotherapist

Megan's Bio

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The 6 Most Common Dance Injuries and The Recipe to Prevent Them

3/18/2024

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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

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Trevor Donald

Physiotherapist

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How to Prevent Slips and Falls This Winter

1/28/2024

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Throughout the Winter it can sometimes be more difficult to stay active, however it is still very important for both physical health but also mental health. Getting outside is a great and accessible way to stay active. The snow and ice that comes with Winter can make it more challenging for us to get out and for some they may be scared to go out due to fear of falling. Common reasons that falls take place include tripping over things, slipping on ice, and losing our balance. Falling can cause bruises, sprains and more serious injuries such as broken bones which can sometimes lead to hospitalizations. Falls are not inevitable and can be prevented , keep reading to find out how!

Some general risk factors for increased risk of falling include:

Age; as we age the chances of falling tends to increase due to decreased activity level, and overall health status.

Previous falls; once we have experienced one fall often we will continue to have falls. This can be due to poor balance, and decreased strength.

Poor vision or Reduced Hearing; our vision and hearing change how we experience the environment around us, which impacts our ability to stay on our feet.

Chronic health conditions; with more medical conditions, there is a higher likelihood that an individual will be on more medications which can have an impact on balance, as a common side effect of many medications can causing dizziness.

Environment; Our direct surroundings can also contribute to falling by causing us to trip. Outdoors things like ice, snow, or uneven ground. Indoors things like area rugs, shoes left by the door, pets or things left out on the floor can all cause a fall.

While falls can be quite scary, there are things that can be done to prevent falling in the first place.

Here are some tips to prevent slips and falls this winter!

Wear appropriate footwear.
Make sure you wear good supportive footwear with a rubber sole that will give you good traction. You could also consider wearing ice grippers that can slip over top of your boots to improve your grip.

Be aware of your surroundings.
Walk on clear paths and walkways if you are able. Ensure that you keep your head up to see where you are going and if there are any visible icy spots ahead, and ensure that your hands are not in your pockets to help with your balance. Also take care when getting out of vehicles- check the ground you are going to stand on and try to get both feet on the ground before standing up.

Walk like a Penguin!
If you are walking on a slippery surface, change the way you walk- think about walking like a Penguin!

point your feet outwards slightly,
take short shuffle-like steps,
keep your hands by your sides,
watch where you are stepping,
walk more slowly.

Talk to a Healthcare Professional About Your Falls Risk.
If you are concerned about your balance or if you are at risk of falling, talking to a healthcare professional is a good place to start. If you are taking multiple medications a Doctor or Pharmacist can help you review these and make sure any side effects are not impacting your balance. A Physiotherapist can perform a falls risk assessment to determine if you are at risk of falling and if you are, they can develop a plan to help you reduce this risk- which may include exercises to help improve your lower limb strength and overall balance.

Stay Fit and Active.
Regular exercise is important as we age. Exercising and staying active builds strong muscles to improve your balance, strength and mobility which are all needed for falls prevention. If you are not sure where to start, our Physiotherapists at Donald Physiotherapy are here to help! We can help to develop a personalized program based on your specific needs, and current health level.

If you are someone who struggles with balance or has a history of falls, come and talk with one of our physical therapists. They can help you reduce your risk and fear of falling and help you get outside and stay active this winter. Give us a call at Donald Physiotherapy, 306-933-3372.

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Megan Lautner

Physiotherapist

Megan's Bio

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