Summit

What is Plantar Fasciitis?

Heel pain can be very debilitating as we need our feet to get around. Plantar fasciitis is a common cause of heel pain. It is an irritation or inflammation of the band of tissue connecting the heel to the toes. Repetitive stresses cause microtears in the fascia. Common symptoms are a sharp pain on the bottom of the heel and/or arch of the foot with the first few steps when you get up in the morning or after prolonged rest. Pain usually eases with walking or activity.

Early diagnosis and intervention is important. Self management may include rest, using ice, stretching, proper supportive footwear, and altering training methods. Try gently rolling a frozen bottle of water under your arch and heel. Stretch your calf muscles until you feel a comfortable pull in the back of your lower leg. Initially, try swapping walking and jogging for bicycling and swimming.

Physical therapy can help reduce inflammation and pain, recommend proper footwear and give an individualized program to help you return to your activity goals, contact Summit Physiotherapy today if you want some help!

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Headaches

What causes headaches?

There are many different causes of headaches including cervical and tension headaches, cluster headaches, migraines, and other medical causes.

Physiotherapists are excellent at treating tension and cervical headaches.

These types of headaches usually begin as pain and headache at the base of the skull. Pain can be one sided or both, and can refer into the skull and face. These headaches are typically not as intense as migraines and clusters, but tend to last longer.

Physiotherapy treatment for cervicogenic and tension headaches include a variety of pain relief techniques – perhaps including acupuncture or needling if your therapists has acquired those skills. Also beneficial is a home exercise program of postural correction and hands on therapy for the affected muscles and joints.

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Have you experienced jaw pain?

 

The jaw, or temporomandibular joint (TMJ), is like any other joint in our body and therefore, can be affected by injury and other joint conditions. Some contributing factors to developing TMJ disorders include injuries, such as motor vehicle accidents, tooth abnormalities, neck dysfunction, poor posture, autoimmune diseases and arthritis. TMJ disorders can affect one’s ability to speak, eat, chew and swallow. TMJ pain is often described as a dull ache around the jaw that comes and goes. Symptoms also include pain in the neck and shoulders, chronic headaches, ear pressure or ringing in the ears, jaw stiffness and limited movement, jaw locking, clicking or popping.

TMJ disorders can be diagnosed by a physical examination of the head and neck. Physio treatment may involve posture correction, release of tight muscles, joint mobilizations, jaw exercises and stretches, acupuncture/needling and modalities for symptom management. In some cases, further diagnostic testing or appliances, such as mouth guards, may be required. Visit us at Summit for more information about your jaw pain.

 

By Haley Carrier

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Why Stay Active this Summer?

 

What’s your favorite summer activity? Whether you enjoy training for a race, playing a game of tennis or basketball with friends, or going for a light walk or bike ride outdoors, all have important health benefits. Physical activity helps build muscle and increase the efficiency of our nervous system, which also helps improve balance and coordination. Cardiovascular-type exercise helps condition our heart and lungs by increasing blood flow to keep these organs strong and healthy.

Exercise also allows our brain to function at it’s best. It helps elevate the natural hormones in our body which can improve mood and feelings of wellness. Physical activity improves alertness, attention and motivation, therefore optimizing our mind-set. It is thought that exercise can help defend us from stress, anxiety and mood disorders. It is important for our mind and body to stay active throughout life and a simple 30 minutes a day of your favorite activity is all it takes!

By Haley Carrier

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What are the different degrees of soft tissue injury and what does it mean for my recovery?

Sprains are injuries to ligaments, strains are injuries to muscle or tendon. They are graded by the degree of tissue damage and numbered 1-3.

A Grade 1 sprain/strain is a minor injury, with damage to up to 10 percent of the tissue. This injury will cause you to experience mild pain and may require a short amount of rest or activity modification.

A Grade 2 sprain/strain is 10 to 90 percent tissue damage. Grade two sprains will cause moderate to severe pain and typically require some rehabilitation, a few weeks of rest and then a gradual return to activity.

A Grade 3 sprain/strain is 90 to 100 percent damage.  These injuries cause either severe pain, or no pain but a severe loss of function. If there is no other muscle or ligament to compensate for the damage, surgery is best. If there are other structures to compensate then rehabilitation can help you return to your pre-injury function (or nearly) over a period of 6-8 weeks.

Contact Summit Physiotherapy if you have any questions.

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What can I do to avoid injury this summer?

Summer is nearly here and with it, a whole new set of sports and activities. Athletes of all abilities want to avoid injury and soreness and this can be difficult when beginning a newer activity.  Aside from maintaining a high level of fitness in the colder months, an important factor in injury prevention and delayed onset muscles soreness (DOMS) is warm up and cool down.

Proper warm up and cool down involves five to ten minutes of moderate levels of physical activity – preferably a lower intensity version of your sport. For example, a brisk walk to warm up and cool down from running, jogging and footwork patterns for soccer and baseball and of course throwing for baseball. Gentle, static stretches are appropriate after your final cool down.

Warming up and cooling down appropriately will reduce your risk of muscle injury and soreness following sport. If you are uncertain what is appropriate for you, or if you are interested in optimizing your performance, Summit Sport Physiotherapy is here to help!

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What is Plantar Fasciitis?

Heel pain can be very debilitating as we need our feet to get around. Plantar fasciitis is a common cause of heel pain. It is an irritation or inflammation of the band of tissue connecting the heel to the toes. Repetitive stresses cause microtears in the fascia. Common symptoms are a sharp pain on the bottom of the heel and/or arch of the foot with the first few steps when you get up in the morning or after prolonged rest. Pain usually eases with walking or activity.

Early diagnosis and intervention is important. Self management may include rest, using ice, stretching, proper supportive footwear, and altering training methods. Try gently rolling a frozen bottle of water under your arch and heel. Stretch your calf muscles until you feel a comfortable pull in the back of your lower leg. Initially, try swapping walking and jogging for bicycling and swimming.

Physical therapy can help reduce inflammation and pain, recommend proper footwear and give an individualized program to help you return to your activity goals, contact Summit Physiotherapy today if you want some help!

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What are the benefits of exercise?

We’ve all heard that exercise is good for us, but why? When we exercise, we build muscles by increasing the size and number of our muscle fibers. Exercise increases the efficiency of our nervous system, which also helps improve our balance and coordination. Cardiovascular-type exercise helps condition our heart and lungs by increasing blood flow to keep these organs strong and healthy.

Exercise also allows our brain to function at it’s best. It helps elevate the natural hormones in our body which can improve mood and feelings of wellness. Physical activity improves alertness, attention and motivation, therefore optimizing our mind-set. It is thought that exercise can help defend us from stress, anxiety and mood disorders.

It is important for our mind and body to stay active throughout life. A simple 15-30 minutes of daily aerobic exercise can help. This includes brisk walking, light jogging, cycling, swimming…anything that gets your heart rate up.

If you are unsure what type of exercise is right for you, consult your doctor and/or any physiotherapist at Summit Physiotherapy.

 

Written by Haley Carrier

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What is Plantar Fasciitis?

What is Plantar Fasciitis?

Heel pain can be very debilitating as we need our feet to get around. Plantar fasciitis is a common cause of heel pain. It is an irritation or inflammation of the band of tissue connecting the heel to the toes. Repetitive stresses cause micro tears in the fascia.

Common symptoms are a sharp pain on the bottom of the heel and/or arch of the foot with the first few steps when you get up in the morning or after prolonged rest. Pain usually eases with walking or activity.

Early diagnosis and intervention is important. Self management may include rest, using ice, stretching, proper supportive footwear, and altering training methods. Try gently rolling a frozen bottle of water under your arch and heel. Stretch your calf muscles until you feel a comfortable pull in the back of your lower leg. Initially, try swapping walking and jogging for bicycling and swimming.

Physical therapy can help reduce inflammation and pain, recommend proper footwear and give an individualized program to help you return to your activity goals, contact Summit Physiotherapy today if you want some help!

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How can you help prevent injuries from summer yard work?

How can you help prevent injuries from summer yard work?

Any activity that your body is not accustomed to will likely cause muscle soreness, but the following are some tips to help manage muscle pain and prevent injuries. Warming up before beginning your work with a short walk is a good start, aim for 10 to 15 minutes.

Watching your technique with lifting, shoveling and raking is very important – work close to your body, avoid bending and twisting simultaneously, lift with your legs, not your back and ask for a hand with heavy loads. To manage sore knees, kneeling on a foam pad is helpful.

To cope with muscle soreness in your forearms – stretch by straightening your elbows and bending your wrist, palm towards your body, then away from your body. Apply more pressure on your wrist with the other hand if desired and hold for several seconds to a minute. If any other areas are bothersome or you find yourself unable to manage, come visit us at Summit for more advice.

Good luck with your greenery!

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