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Have Arthritis Pain!? Physiotherapy Can Help!

Mon, 31 Jul 2023 16:57:27 GMT

We see A LOT of patients in the clinic with an Arthritis diagnosis, Osteoarthritis being the most common. In general terms arthritis involves changes to the cartilage that protects our joints. Often this will be diagnosed on an X-ray. I see patients at the clinic completely defeated that their Doctor has told them they have arthritis and feel hopeless in what they can do. We get it, getting back test results can be scary! However an arthritis diagnosis does not have to be a sentence to a life of pain!!

In fact any time we get an x-ray after the age of 30 it is completely normal to see some changes in our joints that will be classified as “Arthritis” this is just as normal as developing grey hair and wrinkles. Just because an x-ray shows some arthritis symptoms does NOT mean you need to live in pain or avoid all the activities that you love.

Let’s dive into a brief understanding of what Osteoarthritis is and how Physiotherapy can help!

Osteoarthritis: This is the most prevalent type of arthritis and occurs when the protective cartilage that cushions the ends of bones in the joints gradually wears down over time. As the cartilage deteriorates, bones may begin to rub against each other, leading to pain, swelling, and stiffness in the affected joint. Osteoarthritis often develops with age or can be caused by joint injuries.

Symptoms

Joint pain
Swelling
Reduced range of motion
Stiffness.

Causes
The causes of arthritis can vary depending on the specific type of arthritis. We will focus on osteoarthritis(OA) as this is the most prevalent form of arthritis we see in clinic. The exact cause of OA is not fully understood, but several factors contribute to its development:

Aging : As people age, the cartilage in their joints naturally degenerates and becomes less resilient.

Joint injuries : Previous joint injuries or trauma can increase the risk of developing osteoarthritis in those specific joints

Overuse of joints : Repetitive movements or excessive use of certain joints can lead to wear and tear, contributing to OA.

Genetics : Some people may have genetic factors that make them more susceptible to developing osteoarthritis.

Prevention

Cartilage plays a critical role in maintaining joint health and facilitating movement. It is a tough and flexible connective tissue that covers the ends of bones in joints, providing a smooth surface for them to glide over each other.

Did you know MOVEMENT and EXERCISE is good for your Cartilage!!!

Unlike most other tissues in the body, cartilage does not have a direct blood supply. Instead, it receives nutrients and oxygen through a process called diffusion. Movement is essential for this nutrient exchange to occur. When you move your joints, it helps circulate synovial fluid, which contains nutrients and oxygen, into the cartilage, promoting its health and function.

Movement helps stimulate the production and distribution of synovial fluid within the joint. This fluid acts as a lubricant, further reducing friction between the cartilage surfaces and enhancing joint movement.

Regular movement helps prevent the cartilage from becoming stiff and rigid. When you remain sedentary for extended periods, the cartilage may receive fewer nutrients, leading to a loss of flexibility and increased joint stiffness.

Engaging in regular, low-impact exercise can contribute to overall joint health by promoting the development and maintenance of healthy cartilage. Certain exercises, such as those that focus on joint mobility and flexibility, can be particularly beneficial.

It's important to note that cartilage does not have the same regenerative capacity as other tissues, and once damaged, it can be challenging to heal fully. Therefore, it's crucial to take care of your joints and cartilage throughout life through a combination of regular exercise, maintaining a healthy weight, and avoiding excessive impact on the joints. If you have concerns about cartilage health or joint issues, consult with a healthcare professional or orthopedic specialist for personalized advice and management.

Prevention is KEY!! Here are some preventive strategies:

Maintain a healthy weight : Being overweight or obese puts extra stress on weight-bearing joints, such as the knees and hips. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the risk of OA.

Engage in regular exercise : Regular physical activity helps to strengthen muscles, improve joint flexibility, and support joint health. Low-impact exercises like swimming, cycling, and walking are generally beneficial for joint health.

Protect your joints : Avoid excessive repetitive movements that put strain on your joints. If you engage in activities that may stress your joints, use protective gear or techniques to reduce the impact, and take breaks.

Physiotherapy can Help!!!

Treatment

Treatment aims to manage symptoms, reduce inflammation, prevent joint damage, and improve joint function.

Physiotherapy can play a significant role in the management and treatment of osteoarthritis (OA). Physiotherapy aims to improve joint function, reduce pain , and enhance the quality of life for individuals with OA. Here are some of the ways physiotherapy can be beneficial for OA:

Pain management : Physiotherapists can use various techniques such as manual therapy, therapeutic exercises, and modalities like heat or ice to alleviate pain and discomfort associated with OA.

Strengthening exercises : Specific exercises can help strengthen the muscles around the affected joint, providing better support and stability. Stronger muscles can help decrease stress on the joint and reduce pain.

Range of motion exercises : Physiotherapists may recommend gentle stretches and range of motion exercises to improve joint flexibility and prevent stiffness.

Joint protection techniques : Physiotherapists can educate patients on how to protect their joints during daily activities, reducing the risk of exacerbating the condition.

Gait and balance training : If OA affects weight-bearing joints like the knees or hips, physiotherapists can work on improving gait patterns and balance to reduce the impact on those joints.

Manual therapy : Hands-on techniques such as joint mobilizations and soft tissue massages can help improve joint function, reduce muscle tension, and enhance overall mobility.

Assistive devices : Physiotherapists may recommend and teach patients how to use assistive devices like braces, canes, or walkers to provide support and reduce joint stress during activities.

Education and lifestyle advice : Physiotherapists can provide valuable education about OA, its management, and lifestyle modifications. This may include guidance on weight management, activity modification, and proper body mechanics.

Individualized treatment plans : Each person's OA presentation is unique, and physiotherapists tailor treatment plans to suit the specific needs and goals of the individual.

Long-term management : Physiotherapy can assist patients in developing exercise routines and strategies to manage OA symptoms in the long term, reducing the need for pain medication or invasive interventions.

Remember, Arthritis is a normal part of aging.

Any time we have an x-ray over the age of 30 we are going to see some changes in our joints. If you are concerned about getting arthritis or unsure how to manage current arthritis symptoms, we can help. Physiotherapists are trained to assess, diagnose, and treat. We can create a individual treatment plan to target your area of concern and get you feeling better and back to the activities that are important to you.

About the Author

Tamara Belben Reg. PT

Tamara graduated from Memorial University with a Bachelor of Kinesiology Honours (co-op) degree and then pursued her Masters of Science in Physiotherapy at Dalhousie University.

Originally from the South Coast of Labrador, Tamara enjoys all outdoor activities. On a nice day you can often find her on an East Coast Trail as she is working towards completing all of them.

She has a keen interest in treating orthopedic injuries and has a passion for helping clientele achieve their goals.

What is Dry Needling? and How Can It Help?

Wed, 28 Jun 2023 16:02:02 GMT

What is the difference between acupuncture and dry needling?

Dry needling and acupuncture are both therapeutic techniques that involve the insertion of thin needles into the body, but they differ in their underlying principles, goals, and origins.

1.Principles and Origins :

Dry Needling : is based on Western medicine principles and is primarily focused on treating musculoskeletal pain and dysfunction. It targets trigger points or myofascial trigger points in the muscles to release tension and promote healing. Dry needling does not follow the traditional Chinese medicine concepts of energy meridians or qi.
Acupuncture : is based on the concept of balancing the flow of energy (qi) through meridians or pathways in the body. Acupuncture aims to restore the harmonious flow of qi to promote health and well-being. Acupuncture points are selected based on their relationship to meridians and pathways on a determined chart of points.

2.Treatment Goals:

Dry Needling : The primary goal of dry needling is to relieve pain, improve muscle function, and address musculoskeletal issues. It aims to release muscle tension, reduce trigger point activity, and promote local healing in the targeted area.
Acupuncture : Acupuncture aims to restore the balance and flow of energy (qi) in the body. It is used to address a wide range of conditions, including not only musculoskeletal issues but also internal disorders, emotional imbalances, and overall well-being.

3.Needle Placement:

Dry Needling : Dry needling targets specific trigger points or taut bands of muscle fibers. Needles are inserted directly into the muscles or other soft tissues to address local muscle dysfunction and pain.
Acupuncture : Acupuncture points are selected based on their relationship to meridians and the overall energy balance in the body. The needle placement may involve both local areas of discomfort and distal points along meridians that are believed to influence the related organs or systems.

What exactly does dry needling do?

Dry needling works by targeting trigger points or myofascial trigger points, which are taut bands of muscle fibers that can be painful and contribute to muscle dysfunction. When these trigger points are stimulated with a thin, solid needle during dry needling, several physiological responses occur:

Local Twitch Response : The insertion of the needle into a trigger point can elicit a local twitch response, which is a brief involuntary contraction of the muscle. This twitch response helps in releasing muscle tension, breaking up knots, and improving muscle function.

Neuromuscular Effects : Dry needling affects the neuromuscular system by stimulating nerve fibers within the muscle. This stimulation can help modulate pain signals, improve muscle coordination, and restore normal muscle function.

Blood Flow and Healing : The insertion of needles into the muscle tissue promotes local blood circulation. Improved blood flow can deliver necessary oxygen and nutrients to the area, remove metabolic waste products, and enhance the healing process.

Release of Chemicals : Dry needling may trigger the release of various substances, including endorphins (natural pain-relieving chemicals) and other neuropeptides. These chemicals can help reduce pain, promote relaxation, and improve overall well-being.

The combination of these effects helps to relieve pain, reduce muscle tension, restore normal muscle function, and promote healing in the targeted area.

It's worth mentioning that dry needling is used in conjunction with other therapeutic techniques, such as manual therapy, stretching exercises, and rehabilitation exercises, to optimize outcomes and address the underlying causes of muscle dysfunction or pain.

Is dry needling very painful?

The experience of pain during dry needling can vary from person to person . Some individuals may experience minimal discomfort or no pain at all, while others may feel a brief, sharp sensation or muscle twitching during the procedure. It is important to note that the discomfort or pain felt during dry needling is typically temporary and subsides shortly after the needle is inserted.

The level of discomfort or pain can depend on various factors, including the individual's pain tolerance, the specific area being treated, and the skill and technique of the healthcare professional performing the dry needling. Communicating openly with your healthcare provider about your comfort level and any pain or discomfort you experience during the procedure can help ensure adjustments are made if necessary.

What should you avoid after dry needling?

After undergoing dry needling, there are a few precautions and recommendations to follow to optimize your recovery and minimize any potential adverse effects. Here are some general guidelines to consider:

Soreness and Discomfort : It is normal to experience some soreness or discomfort in the treated area following dry needling. This soreness is typically temporary and may last for a few hours up to a day or two. You can manage the discomfort by applying ice or heat packs to the area.
Avoid Strenuous Activities : It is advisable to avoid engaging in strenuous activities or intense workouts immediately after dry needling. Give your body time to rest and recover. Your healthcare provider will guide you on when it is safe to resume regular activities or exercise based on your specific condition.
Hydration : Staying hydrated is important after dry needling. Drink plenty of water to help flush out any metabolic waste products released during the treatment.

Remember that the specific recommendations may vary based on your individual condition, the areas treated, and the advice of your healthcare provider. It's always best to consult with your healthcare provider for personalized post-dry needling instructions.

What can dry needling treat?

Dry needling can be used to treat a variety of musculoskeletal conditions and issues. Some common conditions that may benefit from dry needling include:

Muscle Pain : Dry needling can help relieve pain and tension in muscles affected by myofascial pain syndrome, muscle strains, muscle spasms, and muscle imbalances.

Trigger Points : Dry needling targets trigger points, which are tight knots within muscles that can cause localized pain and referred pain to other areas of the body. Dry needling can help release these trigger points and alleviate associated pain.

Tension Headaches : Dry needling techniques applied to muscles in the neck, shoulders, and head can help reduce muscular tension and relieve tension headaches.

Sports Injuries : Dry needling may be used as part of a comprehensive treatment plan for sports-related injuries, such as muscle strains, ligament sprains, tendonitis, and overuse injuries.

Chronic Pain Conditions: Dry needling can be beneficial for chronic pain conditions, including fibromyalgia, chronic low back pain, neck pain, and osteoarthritis-related pain.

Joint Dysfunction : Dry needling techniques may be applied around joints to address muscle imbalances and improve joint function in conditions such as shoulder impingement, knee pain, and temporomandibular joint dysfunction (TMJ).

It's important to note that dry needling is used as part of a comprehensive treatment plan that may include other therapies such as manual therapy, exercise, and patient education. The specific conditions that can be treated with dry needling may vary depending on the expertise and scope of practice of the healthcare professional performing the technique. It's recommended to consult with a qualified healthcare professional to determine if dry needling is suitable for you.

FAQ

Who can perform dry needling?

Dry Needling can be performed by a certified dry needling therapist. Who has completed the dry needling course work. Most often these healthcare providers will be Physiotherapist, Chiropractor, or Sports Medicine Doctors.

Pros and Cons of dry needling

Pros include, faster recovery and return to activity due to injury related to muscle spasm/shortening. Cons include the noted discomfort associated with the treatment even thought temporary in nature.

Can dry needling cause damage to nerve tissue

Dry needling is performed with a very fine, non traumatic needle, while it can cause discomfort if a makes contact with a nerve it will not cause damage to these tissues. A trained therapist will know the anatomy of the area being treated to direct treatment away from nerve tissue.

Book your consult today to determine if Dry Needling is right for you

About the Author

Allison Penney attended Acadia and then Memorial University where she completed a Bachelor of Science Degree in Biology in 2003. She also played Varsity Volleyball for both schools. In 2006 she graduated from Queen’s University with a Bachelor of Physiotherapy degree. Allison worked in Kingston, ON for 3 years before moving to Ottawa and working there for a private clinic for the last 12 years. She is certified in both Acupuncture and Dry Needling as well as being a Level 3 Manual Therapist. She has done many courses over the years including soft tissue release, taping, Mackenzie, nerve mobilization and various other treatment techniques. Allison is an active person and has been involved in competitive Volleyball, CrossFit and Olympic Weightlifting over many years.

Improve Your Posture with These 3 Easy Steps

Wed, 07 Jun 2023 18:23:05 GMT

Improve your Posture with 3 Easy Steps

So many of my patients come in concerned about their posture , and want to know how to fix it . There is so much information out there about the proper way to sit, walk, bend. It can be confusing! Well the good news is…there is NO BAD POSTURE . The truth is any constant position is bad, our bodies need movement and changing postures is key. The issues come with repetitive strain, the constant repetitive use of the same muscle groups lead to fatigue and then this results in strains, tendinopathies and PAIN.

Learn how to improve your posture to avoid getting posture related pain and discomfort.

What is a “Good” Posture?

Good posture refers to the position in which the body is held while sitting, standing, or lying down, that is in proper alignment and balance. It involves keeping the body in a position where the least strain is placed on the muscles, joints, and ligaments during movement or weight-bearing activities, allowing them to function efficiently and effectively.

In general, good posture involves keeping the head level, shoulders back and down, chest out, and maintaining the natural curve of your spine. The feet should be planted firmly on the ground, with the knees slightly bent and the weight evenly distributed. Good posture can help to prevent musculoskeletal problems.

Why Should I Be Concerned With My Posture?

Now that we have established there is NO BAD POSTURE , however the repetitive strain of CONSTANT POSTURE . Maintaining poor posture for prolonged periods can have a range of negative effects on the body. Here are some of the most common concerns associated with poor posture:

Back and neck pain: Poor posture can put extra stress on the muscles and joints in the neck and back, leading to pain and discomfort.
Headaches: Tension headaches can be caused by tightness in the muscles of the neck and shoulders, which can be exacerbated by poor posture.
Reduced flexibility: Staying in the same position for long periods of time can lead to reduced flexibility in the muscles and joints, making it more difficult to move comfortably.
Breathing difficulties: Hunching over or slouching can compress the lungs and diaphragm, making it more difficult to breathe deeply and efficiently.

Step 1: Avoid Constant Postures

TAKE BREAKS- If you work at a desk take movement breaks every 30 to 45 mins to do some simple stretching movements.
CHANGE IT UP- Change up how you are doing a task, sit to stand desks can be helpful. If you are completing a repetitive task break it up with short stretch breaks or complete a different task and come back to it.

Step 2: Work On Your Mobility

Taking the time to work on our mobility will help take stress off your postural muscles.

Step 3: Postural Strength Exercises.

Making your postural muscles more resilient and able to withstand the stressors that we place on them through work and recreation will help you avoid injury.

In addition to these easy steps, if the nature of your job requires you to complete repetitive tasks, having Massage and Physiotherapy can help! Want a tailored treatment plan just for you!? Give us a call at (709) 334- 2699 and we can get you started on the road to recovery TODAY.

FAQ

How many years does it take to correct posture?

To see a true change in a muscles length or strength it will take a commitment of consistently making an effort at 3-4 times a week for 6-8 weeks.

What Makes posture worse?

Postural changes are adaptive changes to prolonged stressors. That is why we no longer believe there is one bad sitting or standing posture. The worst posture is a prolonged posture.

What happened is you don’t correct your posture?

If you do not make efforts to make postural mobility and strength a priority, you can have mechanical neck and low back pain and even disc related injuries due to prolonged, repetitive stresses on these tissues.

Chantel graduated from Memorial University with a Bachelor of Science in Kinesiology (honours) and travelled to Ireland to complete her Masters of Science in Physiotherapy.

She is an evidence-based practitioner who is passionate about research. She completed an undergraduate thesis on individuals with multiple sclerosis under the renowned Dr. Ploughman; and completed a published thesis on weight bias and stigmatization of patients, from health care professionals.

She is originally from Placentia and grew up being a very active member of the community- from figure skating, rowing, playing basketball and volunteering. Currently, when she isn’t working, you can find her spending time with her family or attending indoor cycling spin classes.

She is enthusiastic and excited to get you feeling better!

How to Get Rid of Your Tennis Elbow in 5 Easy Steps

Thu, 20 Apr 2023 13:33:29 GMT

Do you have pain in your elbow just to pick up your morning coffee? Have pain with any gripping or pulling activities? You may have Tennis Elbow!

We have treated many people with this same compliant and have been able to get them on the right path to getting back to the activities that they love without elbow pain! This is such a common injury that we wanted to put together a blog post on how to fix that nagging elbow pain and prevent it from recurring.

Learn how you can fix your tennis elbow pain and do exercises to prevent the pain from recurring.

About Tennis Elbow

Tennis Elbow Pain (Lateral Epicondylitis) is pain on the outside of your elbow at the point where your tendon originates on the bone.

Like most tendon injuries it is caused by doing to much, to fast, to soon. Similarly Elbow tendonitis is often caused by

Overuse of the common extensor muscles of the forearm
Sudden increase in gripping/ pulling activities (ex. Return to Gardening)
Inadequate rest/recovery from repetitive tasks.

Elbow pain is much more likely to happen if you are doing these activities with poor posture or non-optimal biomechanics. If your head is forward on your spine it can pinch the nerve that is responsible for your forearm muscles to work. This pinch overtime can weaken these muscles and put them at greater risk of developing tendonitis or tennis elbow pain.

Why you shouldn’t ignore your elbow pain?

Early intervention is key to help alleviate symptoms. When you let your pain go on for months to the point of it reaching a chronic state of injury, it will be harder to settle your elbow pain and progress your rehab exercises. This does not mean you can not get better, however the earlier we can address the root cause of your injury, remove aggravating factors the faster recovery will happen.

Why is your wrist important with elbow pain?

The muscles that run along your forearm cross over your wrist as well. Meaning that improper or poor biomechanics at your wrist, for example with excessive gripping of your phone or tablet, or improper ergonomics with typing and mouse work can lead to elbow pain. Being sure to practice proper ergonomics with typing, lifting and gripping activities at the wrist will help prevent elbow pain and injury.

Why is neck mobility so important with elbow pain?

Do you look in the mirror and notice yourself slumping? This head forward posture puts an incredible strain on your neck. When you are in a forward head posture, there is an increase in extension between two of your neck vertebrae. Extension is a compressed/ closed position of the joint. This can create nerve pinching in the nerves that are responsible for your elbow muscles. Creating both pain and weakness of your elbow and forearm.

Check out this video on nerve flossing that can help with nerve tension.

How to Get Rid of Your Tennis Elbow in 5 Steps

Step 1: Protect your elbow.

Relative Rest

You DO NOT have to stop all together however you will need to modify your activities to reduce stress on your elbow while you to promote healing and get out of the inflammatory stage of healing.
Some people find an elbow strap/brace helpful – this will allow for you to continue to do tasks you cannot avoid such as work and chores around the house without exacerbating your symptoms.

Step 2: Manage inflammation

Here are a few ways to do this:

Movement actually helps with healing!! Moving your elbow through it’s pain free range of movement can help
Applying ice to area for 5 to 10 minutes
Ask your pharmacist about topical pain-relieving creams.

Step 3: Improve your posture

Hands-on mobilization and stretching of your neck, upper back, and shoulders will help to get your body moving in a more optimal way. Your physiotherapist will give you exercises to fix your posture including stretching and core strength.

Check out this video on on our Instagram page to see ways to improve your posture

Step 4: Soft tissue mobility

Cross friction at your common extensor muscle group, can be performed for 1-2 minutes daily to help with symptom management.

Step 5: Progressive Strength

As stated earlier most tendinopathies are due to doing to much, to fast, to soon
Starting strength training at your current tissue capacity and slowly progressing the demands on the tissue with either increasing resistance or number of repetitions of exercise will allow your tendon to adapt and become more resilient to activities and therefore protect from reoccurrence of injury

Check out this video on early strength exercises for your elbow pain

Want help getting rid of your elbow pain!! And have a tailored treatment plan just for you!? Give us a call at (709) 334- 2699 and we can get you started on the road to recovery TODAY.

FAQ

How long will tennis elbow take to heal?

Tendon injuries that are mild will take 6-8 weeks to heal. The longer you have had elbow pain without intervention can lead to chronic stages of healing, Making symptoms more stubborn. You will likely have developed compensatory movement patterns and your tennis elbow pain may take longer to heal. Doing your tennis elbow exercises will help speed recovery.

What are the signs for tennis elbow?

The most common signs of tennis elbow are pain on the outside elbow. Symptoms aggravated with gripping activities, pain with extending wrist while gripping.

What is the main cause of tennis elbow?

Tennis elbow is often caused by overloading the common extensor muscle group of your forearm. This can be due to a sudden increase in activity such as return to gardening after a break all season, not allow enough recovery time between activities, or improper form with gripping and repetitive tasks.

About Vanessa Foote

Vanessa graduated from Memorial University with a Bachelor of Kinesiology Honors (co-op) degree and then went on to complete her Masters of Science in Physiotherapy at Dalhousie University.

Vanessa spends most of her free time with her two young children but is also an avid sports fan.

Working for 10+ years in private practice has given Vanessa experience working with athletes, motor vehicle accidents, workplace injuries and everything in between.

Vanessa has a passion for helping others and enjoys working in a collaborative manner with her patients as well as other Healthcare providers to reach treatment goals.

The Relationship Between Knee Pain and Other Running Injuries

cynthia@physioandcompany.com (Cynthia Littlejohn) — Fri, 07 Apr 2023 12:45:51 GMT

Discover how knee pain can lead to other running injuries by altering your form.

Watch Now!

Get rid of plantar fascia pain with these 3 easy steps

cynthia@physioandcompany.com (Cynthia Littlejohn) — Mon, 03 Apr 2023 13:33:31 GMT

Book your consult and say good bye to your heel pain!

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More great information coming your way.

info@physioandcompany.com (Physio and Co.) — Sat, 01 Apr 2023 12:50:17 GMT