Meniscus Injuries: What Recovery Looks Like

Meniscus injuries are among the most frequently seen knee conditions in both athletes and physically active adults. They may happen suddenly during sport or following a traumatic incident such as a motor vehicle accident, or they can develop gradually due to repetitive stress or age-related changes like knee osteoarthritis. Although hearing you have a “torn meniscus” can be concerning, many of these injuries respond very well to conservative treatment. With the right rehabilitation plan, many people are able to return to their usual activities without surgery.

Understanding what the meniscus does, how injuries occur, and what recovery typically involves can help set clear expectations and reduce uncertainty early in the process.

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What Is the Meniscus and Why Is It Important?

The meniscus is a strong, rubbery piece of cartilage that sits between the thigh bone (femur) and shin bone (tibia). Each knee has two menisci, which work together to absorb shock, distribute load, and contribute to knee stability and smooth movement. They play a key role in protecting the knee joint over time.

Meniscus injuries can occur due to:

• Twisting or pivoting motions during sport

• Deep squatting or kneeling under load

• Gradual wear and tear over time

Not all meniscus tears are the same — and importantly, not all require surgery. Many individuals recover fully with a structured physiotherapy program.

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Meniscus Rehabilitation: Active Recovery Matters

A common misconception is that a meniscus injury requires complete rest or immediate surgery. While a short period of reduced activity can help settle symptoms, full recovery usually depends on restoring strength, mobility, and confidence through progressive rehabilitation.

The good news is that most meniscus injuries do not require surgery. Many cases respond very well to conservative management with physiotherapy, helping reduce pain and improve function without needing an operation.

Physiotherapy rehabilitation focuses on:

• Managing pain and swelling

• Restoring knee range of motion

• Strengthening the muscles around the knee, hip, and ankle

• Improving balance and control during daily and sport-specific tasks

Your physiotherapist will progress your program based on how your knee responds, not just on a timeline — making each recovery unique.

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What a Typical Meniscus Recovery Timeline Looks Like

Every knee and every person is different, but most meniscus rehabilitation follows a gradual progression. Below is an example of what recovery may look like:

Phase 1 (Weeks 0–2): Settle Symptoms & Restore Movement

• Reduce pain and swelling

• Regain comfortable bending and straightening of the knee

• Improve walking mechanics

• Begin gentle strengthening and balance exercises

Phase 2 (Weeks 2–6): Build Strength & Stability

• Strengthen quadriceps, hamstrings, glutes, and calves

• Progress balance work to single-leg control

• Improve tolerance to stairs, squatting, and daily activities

• Increase confidence loading the knee

Phase 3 (Weeks 6–10): Progress to Higher-Level Movement

• Introduce faster movements, pivots, and direction changes when appropriate

• Add light impact or jumping drills as tolerated

• Progress work- or sport-specific movements

• Build endurance and improve movement quality

Phase 4 (Weeks 10–16+): Return to Sport or Full Activity

• Gradual return to running, cutting, or contact activities if required

• Focus on knee control during high-demand movements

• Restore confidence and trust in the knee under load

Not everyone will need every phase — rehabilitation is always tailored to your goals, activity level, and lifestyle demands.

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Do Meniscus Injuries Always Require Surgery?

As we touched on earlier, meniscus injuries often do not require surgery.

Research shows that many meniscus tears — particularly degenerative or non-locking tears — respond very well to physiotherapy. Surgery may be considered if symptoms persist despite appropriate rehabilitation or if the knee frequently locks or catches, but it is not always the first or best option.

Your physiotherapist can help determine whether conservative treatment is appropriate and guide next steps if further assessment is needed.

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Returning to Sport After a Meniscus Injury

Returning to sport is about more than being pain-free. The knee must be able to tolerate load, speed, and changes in direction. Both athletes and active individuals should demonstrate adequate strength, balance, and control before resuming full participation.

Mental readiness also plays an important role — feeling confident in your knee can significantly impact performance and reduce the risk of re-injury.

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The Takeaway

A meniscus injury does not automatically mean surgery or long-term knee issues. With the right rehabilitation approach, many people return to work, sport, and daily activities.

At Port Alberni Physiotherapy, we use an evidence-based, individualized approach to meniscus rehabilitation. Our physiotherapists focus on restoring mobility, strength, and confidence — helping you get back to the activities and occupation.

Physiotherapy for Real Life: How Port Alberni Physiotherapy & Wellness Supports Seniors, New Parents, Desk Workers, and Athletes

At Port Alberni Physiotherapy & Wellness, we understand that everyone moves through life differently. Some of our patients are focused on staying independent and steady as they age. Others are adjusting to life with a new baby while their body is still recovering. Many spend long days working at a desk and gradually feel stiffness creep in. And of course, plenty of people in our community are out hiking, training, and staying active in the sports and activities they love.

What all of these people share is movement—and the simple truth that our bodies are always adapting. Physiotherapy isn’t only for when something goes wrong. It plays a valuable role in staying mobile, strong, and confident at every stage of life. Through individualized assessment, hands-on treatment, and exercise programs designed specifically for you, our goal is to help you move better and live well.

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Supporting Seniors

As we age, it’s completely normal for balance, strength, and mobility to change. Everyday tasks can feel more challenging, and concerns about falling may start to influence how active you feel comfortable being.

At Port Alberni Physiotherapy & Wellness, our work with older adults is centered around maintaining independence, confidence, and quality of life. We take time to understand how you move, your balance and strength, your fall risk, and what activities truly matter to you—whether that’s walking comfortably, keeping up with family, or staying active in the community.

Physiotherapy for seniors may include:

• Progressive strength training to support joints and daily movement

• Balance and coordination exercises to reduce fall risk

• Gentle mobility work for better comfort and flexibility

• Pain management strategies for arthritis and chronic conditions

• Post-surgical rehabilitation after joint replacement or other procedures

• Guidance on supportive equipment and mobility aids when appropriate

For many seniors, physiotherapy becomes a pathway back to meaningful activity—getting outside, staying social, and moving with more ease day to day.

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Physiotherapy for New Parents

Pregnancy, childbirth, and parenting place big demands on the body—physically and mentally. Feeding, carrying, lifting, rocking, and caring for a little one can quickly lead to fatigue, aches, or strain, often while the body is still healing.

Postpartum recovery is important not just for moms, but for both parents, that includes you dads! Long periods of holding a baby, disrupted sleep, and repetitive movements can lead to back, shoulder, and neck discomfort for both parents.

Physiotherapy during this stage is about restoring strength, reducing pain, and helping your body cope with new demands as your baby grows and your body changes.

Physiotherapy for new parents may include:

• Pelvic floor rehab and core retraining after pregnancy

• Guidance on posture and body mechanics for daily baby care

• Gradual and safe return-to-exercise planning

• Treatment for back, neck, and shoulder pain

• Education on lifting, movement strategies, and self-care

• Clinical Pilates to help you return to activity

You don’t have to simply “push through.” Physiotherapy helps make this busy season more manageable and physically sustainable.

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Desk Workers

Many people we see spend much of their day at a computer or workstation. Even with a good setup, long hours in one position can gradually lead to stiff necks, tight shoulders, headaches, sore backs, and tight hips. These issues often build slowly until they start affecting focus, comfort, and sleep.

Physiotherapy for desk workers focuses on addressing the real causes of discomfort—not just temporary relief. Hands-on treatment helps decrease muscle tension and improve joint movement, while exercise and education support long-term change.

Physiotherapy for desk workers may include:

• Postural assessment and ergonomic guidance

• Manual therapy to reduce stiffness and tension

• Dry Needling / IMS when appropriate for persistent tightness

• Strengthening for the neck, upper back, hips, and core

• Movement strategies and simple micro-break routines

With the right approach, many desk workers experience real and lasting improvement—not just short-term relief.

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Athletes

Whether you’re training for sport, staying active recreationally, or pushing your physical limits, your body works hard. With repetitive stress, training intensity, and occasional injuries, it’s important to support performance and recovery properly.

At Port Alberni Physiotherapy & Wellness, our approach with athletes looks beyond pain alone. We assess movement patterns, strength balance, flexibility, and how your body responds to training demands. Treatment blends hands-on care with progressive strengthening and sport-specific rehabilitation.

Physiotherapy for athletes may include:

• Functional and biomechanical movement assessment

• Sport-specific exercise and conditioning programs

• Manual therapy for recovery and mobility

• Load management and recovery education

• Structured return-to-sport planning

Our goal isn’t just to get you back—but to help you return stronger, more resilient, and better prepared for what you love to do.

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Individualized Care Matters

While seniors, new parents, desk workers, and athletes may seem to have very different needs, one thing remains the same: meaningful results come from personalized care. There is no “one-size-fits-all” program. Your treatment plan should reflect your life, your goals, and what your body needs.

At Port Alberni Physiotherapy & Wellness, we start by listening. We want to understand your day, your challenges, and what you want to be able to do better. From there, we work with you to build a plan that makes sense for your body and your lifestyle.

👉 Book your appointment today at portalberniphysiotherapy.ca or give us a call at 250-723-5112.

Tendon Recovery: Why Rest Alone Isn't Enough

Tendon pain is one of the most common musculoskeletal issues seen in both active and sedentary populations. Whether it shows up as Achilles pain, tennis elbow, patellar tendon pain, or rotator cuff irritation, these injuries are notoriously slow to resolve. For decades, the standard advice was simple: rest, ice, and avoid anything that aggravates symptoms. While these strategies can be useful early on to calm pain, we now understand that rest alone does not lead to optimal tendon healing. In many cases, it may actually delay recovery.

Tendons connect muscle to bone and are designed to tolerate high levels of load. Unlike muscle, however, they have a relatively limited blood supply, which is one reason they heal more slowly. When a tendon becomes irritated or injured, the collagen fibers that give it strength and structure become disrupted. If the tendon is not appropriately stressed during the healing process, the body may lay down new collagen in a disorganized, weaker pattern. This can result in lingering pain, reduced strength, and a tendon that is poorly prepared for return to activity. This is why so many people experience recurring flare-ups after a period of rest—symptoms may settle, but the underlying tissue has not been properly reconditioned.

Ice and rest still have a place in the very early stages of tendon injury, particularly when pain is intense and movement is significantly limited. However, relying on them as the primary long-term strategy can be problematic. By avoiding load altogether, the tendon is deprived of the very stimulus it needs to rebuild. As a result, stiffness increases, load tolerance decreases, and return to sport or daily activity often leads to reinjury.

Current research now strongly supports progressive mechanical loading as the cornerstone of effective tendon rehabilitation. One of the most valuable early-stage tools is isometric exercise, which involves contracting a muscle without visible joint movement. These types of exercises place controlled stress through the tendon without excessive strain. Research has shown that isometric loading can help stimulate collagen production, encourage proper realignment of tendon fibers, and significantly reduce pain. A commonly used protocol involves 30-second holds, repeated four to five times, performed once or twice per day, depending on the individual, the joint effected and the severity of the condition being treated. This approach allows the tendon to begin adapting safely before advancing to more dynamic movement.

As symptoms improve, tendon loading must also progress. Tendons adapt to the demands placed on them, meaning rehabilitation must gradually expose the tissue to higher loads through slow strengthening exercises and eventually to faster, more powerful movements. This staged approach is what allows the tendon to regain its ability to tolerate real-world forces such as walking, running, jumping, lifting, and sport-specific movements. Skipping these stages or returning to full activity too quickly is one of the most common reasons tendon injuries become chronic.

Nutrition may also play a supportive role in tendon recovery. Emerging research suggests that taking hydrolyzed collagen along with vitamin C prior to tendon-loading exercise may help improve collagen synthesis. Vitamin C is essential for collagen formation, and when paired with targeted loading, this strategy may assist the body in building healthier tendon tissue. While supplementation alone will not heal a tendon, it may be a useful adjunct when combined with a structured rehabilitation program.

It is also important to recognize that not all tendon injuries should be treated the same way. The angle of loading, joint position, and type of exercise must be carefully selected based on the location of the injury. For example, the rehabilitation demands of tennis elbow differ significantly from those of Achilles or patellar tendon pain. What is considered appropriate load for one tendon may be excessive or ineffective for another. This is why individualized physiotherapy assessment and programming are critical for safe and effective recovery.

True tendon rehabilitation is rarely a quick fix. Instead, it follows a progressive process that typically includes early pain management, controlled loading through isometrics, gradual strengthening with slow and heavy resistance, and eventually higher-level energy storage and release activities such as hopping, running, or sport-specific training. Each phase builds on the one before it, ensuring the tendon is prepared for the demands that will be placed on it long term.

The key takeaway is this: tendons need stress to heal. While rest and ice can provide short-term symptom relief, they do not rebuild the strength, structure, and resilience required for lasting recovery. Appropriate exercise is not something to fear in tendon rehab—it is the very tool that drives healing. When guided correctly, progressive loading helps restore function, reduce pain, and prevent future flare-ups.

If you are dealing with persistent tendon pain that keeps returning despite rest, it may be a sign that the tissue has not been properly reconditioned for the demands of your work, sport, or daily life. A structured, individualized tendon-loading program guided by a physiotherapist can make the difference between ongoing frustration and a confident return to movement.

The Myth of Spinal Misalignment

Understanding what really happens when your back “goes out.”

For decades, people have been told that their spine can “go out of place,” and that a practitioner can “put it back in” with a manipulation or adjustment. It sounds logical — if something feels stuck or painful, it must have shifted, right?

In reality, our spines are far more stable and resilient than that. The idea of bones “popping out” and needing to be “realigned” doesn’t reflect what’s actually happening inside the body. But that doesn’t mean spinal manipulation isn’t helpful — it can be a safe and effective way to relieve pain and improve movement. The key is understanding how it works.

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Where the Misalignment Idea Comes From

It’s common for people to imagine their spine like a stack of blocks — if one slips out, you just need to “put it back.” The crack or pop that follows a manipulation can feel like proof that something’s been corrected.

In truth, that sound is simply gas releasing from the joint as pressure changes — similar to cracking your knuckles. The feeling of relief that follows is real, but it’s not because a bone was moved back into place. It’s because manipulation affects how your nervous system senses and responds to movement and pain.

This misunderstanding has lingered partly because it’s such an easy image to picture and explain. “Your pelvis was out” feels straightforward. But it’s an oversimplification that doesn’t match the body’s anatomy or how pain actually works.

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What’s Really Happening in the Body

Manipulation influences the nervous system, not the skeleton. When a joint is moved quickly through a small range, the stretch of the joint capsule changes how sensory receptors fire. This alters how the brain interprets pain and movement — often making things feel looser, lighter, or more mobile afterward.

Your spine itself is incredibly strong. Each vertebra is held in place by ligaments, discs, and deep muscles. If a bone truly “went out,” it would cause severe pain or nerve injury requiring emergency care — not a simple adjustment.

When pain does occur, it’s often due to muscle tension, joint irritation, or a protective response from the nervous system. Muscles may tighten to guard an area, giving the sensation that something is “out,” even though everything is still aligned. Manipulation can help ease this response and restore normal movement — but it isn’t “putting anything back in.”

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Why the “Out of Alignment” Story Persists

So why does the misalignment story stick around?
It’s partly tradition, and partly communication. The idea of a spine being “out” is easy to explain and easy to believe. It offers a quick, tidy cause-and-effect: something moved out, and we put it back.

The reality, however, is that pain and stiffness are multifactorial — they involve not just muscles and joints, but stress, sleep, emotions, and how your brain perceives threat or safety. That can be harder to explain, but it’s far more empowering.

Some practitioners continue to use the “realignment” language because it’s familiar, but modern research supports a more accurate understanding: spinal manipulation works by modulating the nervous system and reducing pain sensitivity, not shifting bones.

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Understanding the “Crack” and Other Common Questions

That satisfying “pop” during an adjustment — called cavitation — is a harmless pressure change in the joint fluid. It has nothing to do with bones moving or “realigning.” Sometimes it happens, sometimes it doesn’t, and it doesn’t affect whether the treatment was effective.

People often ask, “But what about spondylolisthesis or Ehlers-Danlos Syndrome?”
Yes — certain medical conditions can cause true structural instability. But these cases are rare. For the average person with back or neck pain, the issue is almost always functional, not structural. The spine hasn’t shifted out; it’s simply become sensitive, stiff, or protective — and those are problems that respond well to movement and reassurance.

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Moving Away from Fear-Based Explanations

Unfortunately, the “something’s out” story can sometimes create unnecessary fear. When people are told their spine is fragile or that it can “go out” with everyday activity, they may become anxious about movement or overly dependent on being “put back.”

Pain is not always a sign of damage — it’s often your nervous system’s way of asking for attention or rest. When patients understand this, they regain confidence in their body’s ability to move and heal.

Practitioners who teach patients that the body is strong, adaptable, and self-healing empower them to recover faster — and with less fear.

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What Manipulation Really Does (and Why It Still Matters)

When performed safely by a trained physiotherapist or chiropractor, spinal manipulation can:

• Reduce pain and muscle tension

• Improve temporary mobility

• Help restore confidence in movement

• Support progress when combined with active exercise and education

Manipulation works by changing how the nervous system processes pain and movement, not by shifting bones. It’s a tool — one that can be effective when used alongside movement retraining, strengthening, and patient education.

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The Takeaway: Your Spine Is Strong, Not Fragile

Your spine doesn’t “go out,” but it can become sore, stiff, or sensitive — just like any other part of the body. Spinal manipulation can help by calming the nervous system and restoring comfortable movement, not by “realigning” your bones.

At Port Alberni Physiotherapy and Wellness, our physiotherapists use evidence-based manual therapy techniques — including spinal manipulation when appropriate — to help reduce pain, improve movement, and support long-term recovery. We take the time to explain what’s really happening in your body so you can move with confidence, understand your pain, and trust in your body’s natural resilience.

Managing Osteoarthritis with Movement and Rest

Imagine a vintage scale. On one side, you have movement — exercise, activity, and the daily tasks that keep your body mobile. On the other side, there’s rest — recovery, joint protection, and pain management strategies that allow your body to heal and recharge.

For people living with osteoarthritis (OA), maintaining this delicate balance is key. Lean too far toward rest, and joints can stiffen, muscles weaken, and pain may actually increase. Push too hard toward activity, and inflammation and soreness can flare. Finding that “just right” middle ground is one of the most important — and ongoing — parts of living well with OA.

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Osteoarthritis: A Condition to Be Managed, Not Cured

Osteoarthritis is the most common form of arthritis, affecting millions of Canadians. It’s a degenerative joint condition where the cartilage — the smooth tissue that cushions the ends of bones — gradually breaks down. As a result, joints can become painful, swollen, and stiff.

While there’s currently no cure for OA, that doesn’t mean there’s no hope. More up-to-date research shows that osteoarthritis is highly manageable with the right approach — and that keeping joints strong, flexible, and active can often delay or even reduce the need for surgery.

With long wait times for joint replacements and the reality that surgery may not be appropriate or ideal for everyone (depending on age, health status, and activity goals), learning to live well with OA becomes important.

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Movement: Medicine for the Joints

Exercise may sound counterintuitive when joints hurt, but movement is one of the most effective treatments for osteoarthritis. The right type of exercise helps nourish cartilage, strengthen muscles that support the joints, and improve circulation.

Gentle, consistent movement — like walking, cycling, swimming, or strength training — helps reduce stiffness and pain over time. Even short bouts of movement throughout the day can make a difference.

The key is to choose exercises that feel tolerable, not painful, and to progress gradually. Working with a Physiotherapist, Kinesiologist, or Athletic Therapist can help you find the right balance between strengthening and joint protection.

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Rest and Recovery: The Other Side of the Scale

Just as movement is medicine, rest is essential. Rest doesn’t mean inactivity — it means allowing your body to recover and using supportive strategies that reduce pain and inflammation.

This might look like:

• Using ice or heat to calm sore joints or loosen stiff ones.

• Taking medications as prescribed to manage inflammation and pain.

• Sleeping with supportive pillows or cushions to take pressure off the hips, knees, or shoulders.

• Wearing braces or compression sleeves to provide stability and reduce swelling.

• Using walking aids to improve confidence and reduce joint strain.

• Trying massage, acupuncture, or joint injections to reduce discomfort and improve mobility.

These strategies don’t replace movement — they support it. When used thoughtfully, they help restore balance to that internal scale, allowing you to stay active without overdoing it.

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Learning Your Balance Point

The “perfect” balance looks different for everyone. Some days, your scale might tip more toward rest — especially if you’ve had a busy week or an increase in pain. Other days, you might feel strong and ready to move.

The goal isn’t perfection; it’s awareness. Over time, you’ll learn how to listen to your body, recognize early signs of fatigue or flare-ups, and adjust accordingly.

Think of it as living in partnership with your joints. When you respect their limits and nurture their strengths, you can keep doing the things you love for as long as possible.

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Living Well with Osteoarthritis

Osteoarthritis may be a lifelong condition, but it doesn’t have to define your life. By finding that equilibrium between movement and rest — between strengthening and self-care — you can manage symptoms, protect your joints, and maintain independence and quality of life.

So next time you imagine that vintage scale, remember: every choice you make — whether it’s a walk around the block, an exercise session, or a quiet evening with a heating pad — helps keep that balance in check. And it’s within that balance that long-term joint health truly lives.

Why Strength and Conditioning is the Key to Returning Stronger After Injury

Recovering from an injury is rarely a straight path. The first steps often involve rest, hands-on treatment, and targeted physiotherapy to reduce pain, restore mobility, and rebuild foundational strength. But what happens after you’ve completed your rehabilitation sessions? For many athletes and active individuals, the transition back to sport or higher-level activity requires more than just being pain-free—it requires rebuilding resilience, power, and confidence.

That’s where strength and conditioning sessions come in. This stage of recovery bridges the gap between rehabilitation and performance, ensuring you don’t just get back to activity, but return stronger, more confident, and less likely to re-injure.

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1. Where Strength and Conditioning Fits in the Recovery Timeline

Physiotherapy is often the first stop after injury, focusing on pain management, restoring mobility, and re-establishing baseline strength. Once those building blocks are in place, many people wonder what’s next. Jumping directly back into sport or high-intensity training without additional preparation often leaves athletes at risk of setbacks.

Strength and conditioning fits into the late stages of rehabilitation—when you’re largely pain-free, moving well, and ready for more. It focuses on:

• Bridging the gap between rehab and sport-specific demands.

• Progressively loading tissues to build resilience in the injured area.

• Developing higher-level movement skills like agility, coordination, and power.

Think of it as the “performance phase” of rehab: you’re no longer just recovering; you’re preparing to excel again.

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2. Why a Tailored 60-Minute Session Matters

Generic training plans can only take you so far, especially after an injury. A 60-minute individualized strength and conditioning session gives you the opportunity to focus on:

• Your specific injury history. Whether you’re coming back from an ACL tear, shoulder instability, or chronic ankle sprains, the program can target the movements and muscle groups most critical for your recovery.

• Technique correction. Small adjustments in how you squat, jump, or land can dramatically reduce stress on vulnerable joints and tissues. Guided feedback during your session ensures you move efficiently and safely.

• Pushing harder, safely. Many people are hesitant to load an injured area again, which can stall progress. A structured session provides reassurance and guidance so you can progressively challenge yourself with the right balance of intensity and recovery.

This individualized approach allows you to recover faster, train harder, and return to your sport or activity with greater confidence.

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3. How Strength and Conditioning Complements Physiotherapy

Physiotherapy and strength and conditioning are different but complementary. Physiotherapy is clinical in nature. It focuses on diagnosis, reducing pain, restoring mobility, and addressing impairments. The aim is to get you back to a functional baseline.

Strength and conditioning is performance-driven. It builds strength, speed, power, and endurance while correcting movement inefficiencies. The aim is to help you return to your sport or activity at your best.

Together, they form a complete recovery journey. Physiotherapy gets you back to moving well; strength and conditioning makes sure you can move well under pressure, at speed, and in sport-specific contexts.

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4. Confidence: The Missing Piece in Many Recoveries

One of the biggest barriers athletes face after an injury isn’t physical—it’s psychological. Fear of re-injury can hold people back from moving naturally, cutting, sprinting, or lifting the way they did before. This hesitation often leads to compensations that can increase the risk of new injuries.

Strength and conditioning helps rebuild this confidence by exposing you to controlled, progressive challenges. You relearn how to move powerfully and safely, gaining trust in your body again. By the time you step back onto the field, court, or gym floor, you know you’re ready.

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5. Injury Prevention: Preparing for the Future

Participating in structured strength and conditioning after injury isn’t just about getting back to your previous level—it’s also about staying there. Targeted training improves:

• Joint stability through strengthening supporting muscles.

• Balance and coordination, reducing the likelihood of falls or awkward movements.

• Movement efficiency, ensuring your body absorbs and transfers force effectively.

These improvements not only reduce the risk of reinjury but also enhance overall performance.

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6. Who Benefits From Post-Injury Strength and Conditioning?

This approach isn’t just for elite athletes. Anyone who wants to return to activity after an injury can benefit. Common examples include:

• Athletes preparing for their return-to-play protocols.

• Active adults wanting to get back to running, skiing, or weightlifting.

• Older adults looking to rebuild strength and reduce their risk of future injury.

• Youth athletes who need guidance in safe technique and long-term development.

If your goal is to move better, get stronger, and prevent reinjury, strength and conditioning can help.

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Takeaway: Don’t Stop at “Pain-Free”

Being pain-free is a milestone, not the finish line. The real measure of recovery is whether you can return to the activities you love at full capacity—and stay there. Strength and conditioning is the missing link for many people, turning a good recovery into a great one.

With individualized programming, expert guidance, and a focus on both performance and prevention, you can shorten your recovery timeline and build resilience for the future.

Ready to take the next step? Book a strength and conditioning session with Athletic Therapist Abbey Peters by calling 250-723-5112, and set yourself up for a stronger, safer return to the activities you love.

Stay Safe While Gardening: Tips from Port Alberni Physiotherapy

Gardening is a great way to stay active and enjoy time outside. By being mindful of how you move and care for your body, you can work comfortably and reduce strain. Simple adjustments in posture and technique can help you stay comfortable while digging, planting, and lifting.

In this blog, we’ll provide practical tips on proper body mechanics, exercises to build strength and flexibility, useful ergonomic equipment , and advice on handling any injuries should they arise. Whether you’re experienced or new to gardening, these tips can help you stay comfortable and keep gardening enjoyable.

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Body Mechanics: How to Move Safely in the Garden

The way you move while gardening has a big impact on preventing injuries. Being aware of your posture and the techniques you use to bend and reach can protect your muscles and joints. Here are some tips on how to move properly:

• Bend your hips and knees, not your waist. Squatting or kneeling to reach low areas takes pressure off your lower back.

• Avoid staying in the same posture for too long. Take breaks to stand up, stretch, and change positions every 30 to 60 minutes.

• Use raised garden beds or tables when possible. Elevating your workspace helps reduce repetitive bending and neck strain.

• Turn your whole body rather than twisting your spine. Pivot your feet and hips to reach sideways instead of twisting your back.

Gardening-Friendly Strength and Stretching Exercises

Building muscle strength and flexibility helps protect your body from common injuries. Stronger muscles support your movements and reduce fatigue during repetitive tasks, while flexible joints maintain comfortable range of motion. Here is a list of exercises to get you started:

• Core strengthening: Planks, bridges, and bird-dogs help stabilize your spine.

• Lower body workouts: Squats and lunges build strength in muscles used for bending and lifting.

• Upper body strengthening: Rows and shoulder presses prepare your arms for repeated motions.

• Stretching: Regularly stretch your hamstrings, hip flexors, and lower back to improve mobility and reduce stiffness.

These exercises are just suggestions. For a more individualized list that takes your previous injuries and concerns into account, visit your local physiotherapist. Doing strengthening and stretching 2–3 times per week is ideal, but any consistent addition will create positive change

Helpful Tools for Ergonomic Gardening

The right gardening tools can ease your workload and help you avoid unnecessary strain. Selecting equipment designed to support good posture and reduce repetitive stress helps you enjoy gardening for longer periods and keeps you safe. Here are some examples of ergonomic gardening equipment:

• Kneeling pads: Cushion your knees and provide comfort when working close to the ground.

• Portable or foldable gardening tables: Raise your work area to avoid constant bending.

• Lightweight fabric hoses: Easier to handle than traditional hoses, they reduce arm and shoulder strain.

• Gardening stools and benches: Let you sit while planting or weeding, reducing pressure on your knees and back.

What to Do If You Get Injured

If you experience pain or develop an injury while gardening—particularly in your lower back—it’s important to address it early. Taking the right steps, such as modifying your activity, using ice, and incorporating gentle movement stretches and mobility, can help speed up recovery and get you feeling better quicker. Here are some general tips on how to deal with a gardening injury.

• Rest briefly but keep moving gently. Avoid long periods of inactivity. Gentle stretches like cat-cow poses or lumbar rotations 2 to 3 times daily can help.

• Apply ice or heat during the first 48 hours. If there’s no bruising, either option works well. But if you see a visible bruise, applying ice is the better choice.

• Use over-the-counter pain medication as needed. Consult your doctor or pharmacist if you have questions.

• Seek help from a physiotherapist if pain continues or you want tailored guidance on healing and exercises.

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Gardening offers a fantastic way to stay active and enjoy the outdoors. By using mindful body mechanics, strengthening key muscles, choosing the right tools, and addressing any injuries promptly, you can keep your garden time safe and enjoyable.

If you have questions about preventing injuries or recovering from one, don’t hesitate to contact us at Port Alberni Physiotherapy.

Bunions: Why They Happen and How Physiotherapy Can Help

A bunion is a bony bump that forms at the base of your big toe, while a bunionette shows up at the base of your little toe. Since bunions are more common, we’ll be focusing on those in this blog — but it’s worth noting that similar issues can develop on the outside of your foot as well. So if you’re noticing a small bump or discomfort near your pinky toe, it might be the start of a bunionette.

With bunions, what’s happening is that the big toe gradually starts shifting toward the second toe. Over time, this misalignment causes the joint at the base of the big toe to stick out, creating that visible bump. The medical term for this is hallux valgus. For some people, it’s mostly a cosmetic concern. But for others, the change in toe alignment can cause pain, make it difficult to wear certain shoes, and even limit walking or physical activity.

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Why Do Bunions Develop?

Bunions usually form because of a mix of genetics, how your foot moves, and the shoes you wear. One of the biggest contributors is improper footwear—think narrow shoes, tight toe boxes, or high heels that push your toes together. Over time, this constant pressure can cause the big toe to shift inward, leading to that telltale bump.

Other factors that can play a role include:

• Genetics – If bunions run in your family, you may have inherited a foot shape that makes you more prone to developing them.

• Foot mechanics – Conditions like flat feet, overpronation (your foot rolling inward too much), or loose ligaments can all increase your risk.

• Inflammatory arthritis – Rheumatoid arthritis and similar conditions can damage the joint and accelerate the misalignment.

In most cases, it’s not just one thing—but a combination of these that causes a bunion to form and progress over time.

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What Can You Do at Home?

If you’re starting to notice a bunion—or dealing with one that’s been around for a while—there’s a lot you can do at home to keep things comfortable and possibly slow things from getting worse. The key is to reduce pressure on the joint and keep the surrounding tissues happy.

Here are a few simple strategies that can make a big difference:

• Choose better shoes – Go for styles with a wide toe box, low heels, and good arch support. This gives your toes room to breathe and reduces pressure on the bunion. Look for brands that offer wide versions like Birkenstocks, New Balance, Nike, Hoka, and Sketchers.

• Try bunion pads or toe spacers – These little tools can help prevent rubbing and encourage better toe alignment inside your shoes.

• Ice the area – If your bunion feels sore or swollen after a long day on your feet, apply ice for 10–15 minutes to calm things down.

• Take breaks when needed – If you’re experiencing a flare-up, try to avoid standing for long periods or doing high-impact activities until things settle.

Making a few of these changes early on can really help keep pain levels down and prevent the bunion from progressing more quickly.

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When to Seek Treatment

If your bunion is starting to interfere with your day-to-day life—whether that’s ongoing pain, difficulty walking, or noticing your toe drifting more over time—it’s a good idea to check in with a healthcare provider. Early attention can help you avoid bigger issues down the road.

Treatment usually starts with conservative options, like:

• Custom orthotics – These can improve your foot mechanics and take pressure off the bunion.

• Medication – Over-the-counter anti-inflammatories like ibuprofen can help reduce pain and swelling during flare-ups.

• Toe spacers or supportive footwear – Often recommended as a first step to ease symptoms and slow progression.

If those strategies aren’t enough and the pain sticks around, your provider may suggest cortisone injections to calm inflammation—though keep in mind, these don’t correct the bunion itself.

In more severe cases, especially when the joint becomes very painful or the alignment gets significantly worse, surgical intervention might be the next step. Surgery can realign the joint and relieve chronic discomfort, but it's usually considered only after other options haven’t helped.

The earlier you catch it, the more you can do to stay comfortable and active without jumping straight to surgery.

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How Can Physiotherapy Help?

Physiotherapy can play an important role when it comes to managing bunions without surgery. A physio can assess how you walk and move (your gait and posture) to figure out what might be putting extra stress on the big toe joint. From there, treatment might include manual therapy to ease stiffness in the joint, strength and stability exercises to support better alignment, and education on the best footwear and how to pace your activity to avoid flare-ups. The goal? Keep you moving comfortably and prevent things from getting worse.

Here are a few bunion-friendly exercises you can try at home to get started:

• Toe Spreads – Sit with your feet flat on the floor. Try to spread your toes apart and hold for 5 seconds. Repeat 10–15 times to activate the small stabilizing muscles.

• Towel Scrunches – Lay a towel on the floor, and use your toes to scrunch it toward you. This helps strengthen the foot’s arch. Try for 1–2 minutes per foot.

• Big Toe Stretch – Gently pull your big toe away from the second toe using your fingers. Hold for 10–15 seconds and repeat 5 times.

• Resistance Band Toe Pulls – Loop a band around your big toe and gently pull it to encourage proper alignment. Hold for 5 seconds and repeat 10 times.

If you're unsure where to begin or want a more tailored plan, booking a session with a physiotherapist is a great first step.

Bunions don’t have to stop you from doing what you love. With the right combination of footwear, daily foot care, physiotherapy, and consistent exercises, many people can manage their symptoms without surgery. If you're noticing changes in your foot shape or dealing with persistent toe pain, reach out to your physiotherapist for guidance and support.

How To Pick Your Perfect Running Shoe

Shopping for new running shoes can be both exciting and a little overwhelming. With so many styles, features, and brands available, it’s easy to feel unsure about what’s best for you. The right pair of running shoes can enhance comfort, improve performance, and help prevent injuries—whether you’re a beginner, training for a race, or just looking for a solid everyday running shoe. Here’s what to consider when making your choice.

Finding the Right Fit

A proper fit is essential to avoid discomfort, blisters, and potential injuries. Your running shoes should fit securely around the heel, while leaving about a thumb’s width of space between your longest toe and the front of the shoe. They should feel snug but not restrictive—your foot shouldn’t slide around, but you also don’t want any pinching or tightness.

When trying on shoes, wear the socks you plan to run in. It’s best to try them on later in the day when your feet are slightly swollen, mimicking how they’ll feel during a run. Walk or jog around the store to test for comfort and fit.

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Consider Where You Run

The terrain you run on plays a big role in choosing the right shoe. Are you running mostly on pavement, trails, or a mix of both?

• Road Running Shoes: Designed for pavement and packed surfaces, these shoes provide cushioning and shock absorption for smooth, efficient strides. The tread is designed to be harder-wearing to handle the impact of pavement.

• Trail Running Shoes: If you frequently run on trails, look for shoes with a more aggressive tread, added traction, and a durable outsole to handle uneven terrain. The tread tends to be a bit softer and can wear down quicker if used on pavement.

• Hybrid Shoes: If you run on both roads and trails, consider a versatile shoe that balances cushioning and durability for mixed conditions.

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Know Your Foot Type

Your foot shape and arch type influence how you move and what kind of support you need. Most runners fall into one of these categories:

• Neutral: A medium arch with even weight distribution. Neutral shoes with balanced cushioning work best.

• Overpronation: If you have low arches or flat feet, your feet roll inward as you run. Stability shoes with added support help control excessive motion.

• Supination: If you have high arches, your feet tend to roll outward. Cushioned shoes with extra shock absorption can help distribute impact more effectively.

Want a simple home solution to check your foot type? Try the “wet test” by stepping on a piece of paper with damp feet to see your footprint shape. You can also visit a physiotherapist or a specialty running store for a foot and gait analysis.

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Cushioning & Support Levels

The amount of cushioning you need depends on your personal comfort, running style, and injury concerns. Running shoes come in varying levels of cushioning:

• Minimal Cushioning: Lightweight shoes that provide a more natural feel and ground contact. Ideal for experienced runners who prefer a more responsive shoe .

• Moderate Cushioning: A balanced mix of support and softness, suitable for most runners.

• Maximum Cushioning: Soft, plush shoes designed for high-mileage runners or those needing extra joint protection.

Top Running Shoe Brands & Models

If you're wondering which shoes to consider, here’s a breakdown based on support levels:

Lightweight & Minimal Support
For runners who prefer a barefoot-like experience:

• Altra (Zero-drop design, wide toe box): Escalante, Lone Peak

• Saucony (Lightweight, minimal cushioning): Kinvara, Type A

• Merrell (Minimalist trail shoes): Trail Glove, Vapor Glove

• New Balance (Natural movement focus): Minimus 10v1

Moderate Support & Cushioning
Ideal for most runners looking for a balance of comfort and performance:

• Brooks (Smooth ride, soft cushioning): Ghost, Glycerin

• Asics (Responsive yet cushioned feel): Gel-Nimbus, Gel-Cumulus

• Nike (Versatile support): Pegasus, React Infinity Run

• Hoka (Moderate cushioning for longer runs): Clifton, Arahi

• Saucony (Balanced comfort and responsiveness): Ride, Freedom

Maximum Cushioning & Extra Support
Great for long-distance runners or those needing injury protection:

• Hoka (Maximalist shoes for soft landings): Bondi, Stinson ATR

• Brooks (Highly cushioned for extra protection): Glycerin, Addiction Walker

• Asics (Stability and cushioning combined): Gel-Kayano, Gel-Foundation

• Saucony (Soft cushioning for long runs): Triumph, Omni

• New Balance (High-mileage protection): 1080v11, Fresh Foam 880v11

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Consider Your Running Style

Everyone has a unique way of running, and different shoes cater to different movement patterns. Whether you land on your forefoot, midfoot, or heel, choosing a shoe that accommodates your gait can improve comfort and efficiency. If you’re unsure of your running style, a gait or running analysis can provide insight into how your feet strike the ground and what type of shoe will work best for you.

If you're interested in a gait or running assessment, many running shops and most physiotherapy clinics offer this service. The level of detail provided can vary based on their training and equipment. However, it can be a very useful tool, especially if you're prone to repetitive stress and strain injuries or if you have an intense training plan this season.

Final Thoughts

Choosing the right running shoes is about finding a balance between comfort, support, and durability. Everyone’s feet and running needs are different, so it’s essential to understand your unique requirements before making a purchase. Take the time to test different shoes, get the right fit, and consider your specific running conditions. When in doubt visit your local running store or make an appointment with a physiotherapist for a gait or running assessment. Your feet will thank you on your next run!

To book at Port Alberni Physiotherapy & Wellness, click here or call us at 250-723-5112.

How Acupuncture Can Help Relieve Chronic Pain

Dealing with chronic pain can be exhausting, frustrating, and sometimes even overwhelming. Whether it's from an old injury, a health condition like arthritis or fibromyalgia, or something else entirely, living with persistent pain can take a real toll on your day-to-day life. While pain meds, physical therapy, and even surgery are common treatment options, more and more people are turning to acupuncture as a natural, effective way to find relief.

What is Acupuncture?

Acupuncture is a traditional Chinese medicine practice that has been around for thousands of years. It involves placing thin, sterile needles at specific points on the body to restore balance and promote healing. According to traditional Chinese medicine (TCM), acupuncture works by balancing or unblocking the flow of energy, known as "Qi" (pronounced "chee"), through meridians in the body. From a modern perspective, acupuncture stimulates the nervous system, increases circulation, reduces inflammation, and helps the body release its own natural painkillers—endorphins—all of which contribute to pain relief.

How Does Acupuncture Help with Chronic Pain?

Acupuncture offers several benefits when it comes to managing chronic pain. Through the placement of specific needles, acupuncture addresses both the physical and neurological aspects of pain. Here is how it works:

1. Stimulating Natural Painkillers

Acupuncture prompts the body to release endorphins and enkephalins, which are natural pain relief chemicals in the body. These neurotransmitters help reduce the perception and physical feeling of pain, providing a natural and drug-free way to manage constant discomfort.

2. Reducing Inflammation

Chronic pain is often linked to inflammation, a natural immune response that can be prolonged with certain conditions. Studies have shown that acupuncture can help decrease inflammatory markers, thereby alleviating pain associated with conditions like arthritis, tendonitis, and fibromyalgia.

3. Improving Blood Circulation

By stimulating specific points in the body, acupuncture enhances blood circulation, which helps deliver oxygen and nutrients to injured tissues. Improved circulation promotes healing and reduces muscle stiffness, making it particularly beneficial for those suffering from conditions like chronic back pain or migraines.

4. Regulating the Nervous System

Chronic pain is often the result of an overactive nervous system. Acupuncture has been shown to calm the nervous system and adjust how your body responds to pain. This is particularly helpful when someone is struggling with neuropathic pain, such as sciatica or diabetic neuropathy.

5. Enhancing Overall Well-being

Beyond physical relief, acupuncture can improve sleep quality, reduce stress, and promote relaxation—all of which contribute to better pain management. Many patients report feeling a sense of calm and balance after acupuncture sessions, which can be essential for managing chronic pain holistically.

What Conditions Can Acupuncture Help With?

Acupuncture is commonly used to treat various chronic pain conditions, including:

• Lower back pain – One of the most common reasons people seek acupuncture, studies have shown it can provide significant relief for those with chronic lower back pain.

• Osteoarthritis – Acupuncture may help reduce joint pain and stiffness associated with osteoarthritis by improving circulation and reducing inflammation.

• Fibromyalgia – Many fibromyalgia sufferers experience pain relief, improved sleep, and increased energy levels with regular acupuncture treatments.

• Migraines and tension headaches – Acupuncture has been found to reduce the frequency and severity of migraines and chronic headaches.

• Neck and shoulder pain – Often caused by poor posture, stress, or repetitive movements, acupuncture can help alleviate tension and restore mobility.

• Sciatica – By reducing nerve inflammation and improving blood flow, acupuncture may provide relief from the radiating pain associated with sciatica.

What to Expect During an Acupuncture Session

If you’re considering acupuncture for chronic pain relief, here’s what you can expect:

1. Initial Consultation: Your acupuncturist will discuss your medical history, pain symptoms, and overall health.

2. Treatment Plan: Based on your symptoms, a personalized treatment plan will be created, including the number of sessions recommended.

3. Needle Insertion: Thin, sterile needles are inserted into specific acupuncture points. The process is generally painless, though some people may feel a slight tingling or warmth.

4. Relaxation Period: The needles are typically left in place for 15-30 minutes while you relax in a comfortable position.

5. Post-Treatment Sensations: Many people report feeling relaxed and a sense of calm after a session, with some experiencing immediate pain relief while others notice gradual improvements over multiple treatments.

Is Acupuncture Right for You?

Acupuncture is a safe and effective treatment for many people, but it’s important to consult with a qualified acupuncturist to determine if it’s the right approach for your specific condition. It can be used as a standalone treatment or in conjunction with other therapies such as physiotherapy and massage therapy.

If you’re looking for a natural way to manage chronic pain, or an additional treatment in your care plan, acupuncture may be worth exploring. By addressing both the physical and neurological aspects of pain, acupuncture offers a more natural solution that promotes healing and pain relief.

Understanding Vestibular Physiotherapy

Vestibular physiotherapy is a specialized form of physical therapy that focuses on addressing issues with the vestibular system—the inner ear and brain structures that help control balance and eye movements. When the vestibular system is affected, people may experience dizziness, vertigo, and unsteadiness, which can significantly impact their life. Vestibular Physiotherapy offers targeted exercises and strategies designed to alleviate these symptoms, helping individuals regain confidence in their movement and balance. 

Who Should Seek Vestibular Physiotherapy?

Anyone experiencing dizziness, vertigo, balance disorders, or unexplained feelings of disorientation should consider seeking Vestibular Physiotherapy. Specialized physiotherapists are trained to diagnose vestibular conditions, though it is recommended to consult a doctor if symptoms come on suddenly or without explanation. If you’ve already been diagnosed with a vestibular condition like BPPV, vestibular neuritis, or Meniere’s disease, you can often directly book an appointment for treatment. In many cases, a referral is not required to start treatment.

What Conditions Benefit from Vestibular Physiotherapy?

Vestibular Physiotherapy can be effective for a variety of balance-related conditions. Some of the most commonly treated conditions include:

1. Benign Paroxysmal Positional Vertigo (BPPV): The most common cause of vertigo, often triggered by changes in head position.

2. Vestibular Neuritis or Labyrinthitis: Inflammation of the vestibular nerve or inner ear structures can lead to sudden, intense dizziness and imbalance.

3. Meniere’s Disease: Characterized by vertigo, hearing loss, tinnitus, and fullness in the ear, Meniere’s disease can disrupt balance and coordination.

4. Concussion and Post-Concussion Syndrome: Head injuries often affect balance, coordination, and vision, making vestibular therapy a critical part of concussion recovery.

5. Persistent Postural-Perceptual Dizziness (PPPD): A chronic dizziness condition that can develop after a vestibular disorder.

What to Expect During a Vestibular Physiotherapy Session

In a vestibular physiotherapy session, a trained vestibular physiotherapist assesses your symptoms, including dizziness triggers, balance, and coordination. Sessions often start with a thorough examination that evaluates your vision, balance, and gait. Based on this assessment, your therapist will design a personalized exercise program, which may include:

• Balance and gait exercises: These exercises improve stability and coordination.

• Vestibular habituation exercises: These help your brain adjust to movements that trigger dizziness, gradually reducing the symptoms over time.

• Vision stability exercises (gaze stabilization): These exercises train your eyes to stay focused while your head is moving, minimizing blurred vision or dizziness.

• Canalith repositioning maneuvers (for BPPV): If you have BPPV, specific maneuvers can be performed to help move the displaced crystals in your inner ear back into place, effectively relieving vertigo.

Consistency and follow-up are essential for optimal results, and your therapist will adjust your program as you progress. Depending on the origin of our diagnosis, most people find significant relief from their symptoms after a few sessions, but some may need ongoing therapy depending on the severity of their condition.

Book Your Vestibular Physiotherapy Session

If you’re experiencing symptoms of dizziness, vertigo, or balance issues and think vestibular therapy may help, Port Alberni Physiotherapy is here to support you. Our vestibular therapist, Natasha Prokop, specializes in assessing and treating a wide range of vestibular conditions. You can book an appointment online at www.portalberniphysiotherapy.ca or call us at 250-723-5112.

Goal Setting with Your Healthcare Practitioner

Goal setting is an important part of working with any healthcare practitioner. From your initial appointment to discharge, goals are established to guide treatment and track progress. 

When booking an appointment with a physiotherapist, strength and conditioning coach, massage therapist, or acupuncturist, it’s wise to think about what you want to get out of the appointment for a positive experience and to achieve best outcomes. 

Goal setting can be challenging and intimidating when asked on the spot during an appointment. To prepare yourself, here are some questions you may want to think of beforehand:

• What is my injury restricting me from doing?

• If I felt 100%, what type of activities would I like to do? 

• Can improvements be made in my performance of my chosen sport?

• What steps do I need to take from where I am now to where I want to be? 

• What things may prevent me from achieving my goals (ex. Work schedule, child care)?

We often think of goals on a timeline, both short term and long term. We can break down goal setting into two forms, progressive goals which are the small short-term steps to completing your long-term or outcome goals. Progressive goals help to keep your motivation and treatment on track. They are small more tangible achievements that ensure you are progressing towards your ultimate outcome. 

In a healthcare setting, progressive goals may look like completing your exercises three times a week, when the outcome goal is to run 5km without knee pain. Here is another example of appropriate goal setting. The progressive goal may be achieving full knee extension after an ACL surgery, when the outcome goal is to return to varsity volleyball. The fun really starts when your progressive goals start to improve your function, performance, and quality of life, ultimately leading to the success of your outcome goal. 

Goal setting is important to ensure motivation during your recovery and rehabilitation. Big goals don’t happen overnight. It’s the small achievements and commitment overtime. We are all guilty for expecting instant gratification, but when it comes to the human body and rehab there is no substitute for time. Unfortunately, healing just takes time, and your commitment to the cause and resilience through small setbacks is important. 

If you haven’t already, at your next healthcare appointment set goals with your practitioner. Rehab can feel like a full time job, so make sure you have a clear vision both you and your provider believe in. When you’ve answered the “WHY” behind the reason for your rehab, it’s much easier to stay on course. 

Understanding Shin Splints: Causes and Recovery

As Marathon season approaches, many people are excited to begin their long-distance training. However, one of the most common concerns among runners is how to prevent shin splints. Shin splints are a common injury that can occur during long-distance running. Unfortunately, many people are unaware of what shin splints are, how they develop, how to treat them, and most importantly, how to prevent them. In this blog, we will discuss the two different types of shin splints, what causes them anatomically, effective treatment options, and how to prevent them if you plan to start a running program. We aim to help you stay healthy and keep you moving. 

First, let's start with the two types of shin splints: anterior or posterior. The difference between them is the location of pain, which is caused by the specific muscle group affected. 

Anterior Shin Splints: 

Anterior Shin Splints tend to be more common and involve pain along the front (anterior) part of the shinbone, typically on the outer edge.

Anterior shin splints affect the muscles at the front of the lower leg, primarily the tibialis anterior muscle. This muscle is responsible for dorsiflexion of the foot (bringing the toes upward) and is heavily involved in activities like walking, running, and jumping.

Posterior Shin Splints: 

Posterior shin splints involve pain along the inner (posterior) part of the shinbone, closer to the calf muscles.

Posterior shin splints primarily affect the muscles and connective tissues at the back of the lower leg, including the posterior tibialis muscle and the flexor hallucis longus muscle. These muscles play a role in controlling the movement of the foot and stabilizing the arch.

Now that we know the two different types, what actually causes shin splints? 

Shin splints are caused by repetitive stress on the shinbone and the tissues that attach muscles to the bone. For instance, during long-distance running, the muscles on the front and back of the shin bone contract every time your foot hits the ground. This can lead to irritation or inflammation where the muscles of the shin connect to the bone. The irritation and inflammation cause sharp pain during physical activity and impact, and sometimes a dull ache after exercise. The area of pain is usually a couple of inches and can be sore to touch. However, it typically improves with rest and doesn't usually show signs of swelling.

If you do notice any swelling or if rest doesn’t improve your symptoms, it is important to speak to your GP or physiotherapist. Sometimes, shin splints can be mistaken for a stress fracture and requires different treatment.

So what are the major contributing factors causing Shin Splints? 

• Overuse or Overtraining: Rapidly increasing the intensity, duration, or frequency of exercise, particularly high-impact activities like running, can strain the muscles, tendons, and bone tissue in the lower leg.

• Biomechanical Issues: Flat feet, improper footwear, or irregularities in running or walking gait can lead to uneven distribution of stress along the shinbone, increasing the likelihood of shin splints.

• Muscular Imbalances: Weakness or tightness in certain muscles, particularly the calf muscles and those surrounding the shinbone, can disrupt proper biomechanics and contribute to shin splints.

• Hard Surfaces: Exercising on hard surfaces, such as concrete or pavement, can exacerbate impact-related stress on the lower legs.

How Do I Prevent Shin Splints? 

Strength Training: If you're someone who runs long distances, it's important to start a strength training program that includes ankle and calf strengthening exercises. This is your first line of defense, as building strength will make you more resilient and better able to handle stress and strain without getting injured.  For injury-specific exercises, we recommend speaking with your local physiotherapist as exercises can vary depending the type and severity of your shin splints.

Soft Surfaces: Mix things up by running on softer surfaces such as trails instead of just on concrete or pavement. Trails provide more cushioning and put less stress on the lower leg muscles. You can also try using a treadmill, although for longer distances this isn’t always everyone's favourite. 

Good Footwear: Invest in good footwear that provides proper arch support, especially if you're prone to shin splints. Visit a local running store to get fitted for shoes that are best suited for you. 

Insoles: Consider using insoles if you have flat feet and have experienced shin splints in the past. Insoles can support the arch of your foot and reduce the load on the muscles in the posterior shin, lowering your risk of developing shin splints.

Running Assessment: Consider getting a running assessment to check your technique. Most physiotherapy clinics offer assessments where they record you running on a treadmill and review the components of your gait and any biomechanical factors that may be contributing to your shin splints. This typically results in a treatment plan and exercises to address the underlying issues.

What happens if I already have shin splints? How Should I treat them? 

Recovery from shin splints requires patience and usually a multifaceted approach:

• Rest: This is the most important but everyone’s least favourite option. You must reduce the volume and load on the lower leg muscles to allow them to recover. This may be reducing your running distances to a more manageable level or temporarily halting impact activity to reduce pain. Your physiotherapist will help explore options with you to decide what path will work best for you and your training. 

• Ice Therapy: Applying ice packs to the affected area can help alleviate inflammation and pain. Aim for 15-20 minutes of ice therapy several times a day.

• Strength Training: progressive strength training for your calves, the muscles of the anterior shin, arches of your feet and outer hip are beneficial while you “rest”, they can help increase resiliency of the injured muscle groups so return to activity doesn’t result in another flare up.  For injury-specific exercises, we recommend speaking with your local physiotherapist as exercises can vary depending on the type and severity of your shin splints.

• Gradual Return to Activity: Once the pain subsides, gradually reintroduce activity, paying attention to proper form, footwear, and surface. A Return to Run Program is always a smart choice, there are great ones all over the internet and your physiotherapist should be able to guide you. Slow progressions are key! 

If you or someone you know is struggling with shin splints, or have had shin splints in the past and want more prevention tips, book an appointment with one of our physiotherapists. You can book online at www.portalberniphysiotherapy.ca or call us at 250-723-5112. 

The Physical and Mental Benefits of Therapeutic Massage

Massage was once only available at high-end spas or considered a luxury. However, it is now included in many employee health benefits packages, widely available, and an important tool for promoting mental and physical health.

If you haven't had a massage before, it involves techniques such as pressing, kneading, and manipulating the skin, muscles, tendons, and ligaments of the body. The pressure used during a massage can range from light strokes to deep pressure. 

Massage is increasingly being offered as part of a standard treatment routine for injury rehabilitation, injury prevention, pain management, and is beneficial for a wide range of medical conditions. It is worth considering as part of your health routine if you haven't tried it yet.

One big misconception about massage is that it is only for indulgence and relaxation. While this may be true in some situations, massage is much more than that. Many massage therapists and body workers have a range of knowledge in strength training, home-care strategies, flexibility, and mobility exercise prescription, among other unique areas of interest.

In this blog, we will discuss the many benefits of massage.

Mental Benefits of Massage

Stress Reduction:

Massage is a powerful remedy for stress, as it promotes the release of endorphins - our body's natural stress-fighters. The gentle kneading and rhythmic strokes performed by skilled therapists work at easing tense muscles, leaving you with a sense of relaxation.

Taking time for yourself, be it 30, 60, or 90 minutes, can help you destress and improve your mental and physical health. Whether you spend this time in silence or casual conversation, just setting aside this time can be a significant stress reducer.

Improved Sleep Quality:

Sleep can be improved by massage as it helps induce relaxation, leading to deeper and more restful sleep. This can be particularly helpful for those who struggle with insomnia or irregular sleep patterns. Massage has been found to increase the levels of serotonin, which is a neurotransmitter associated with feelings of relaxation. In addition to this, massage can also reduce the levels of the stress hormone cortisol. These hormonal changes can create a better physiological environment that is more conducive to sleep.

Decreased Anxiety:

Massage can have a balancing effect on the autonomic nervous system. By promoting both the parasympathetic (rest and digest) and sympathetic (fight or flight) branches, massage helps the body maintain equilibrium, reducing the overall stress response and reducing anxiety. Studies have suggested that massage can lead to a reduction in cortisol levels, which are associated with stress. Lowering cortisol levels contributes to a more relaxed state and a reduction in anxiety.

Physical Benefits of Massage

Muscle Tension Relief:

A massage therapist or body worker directly manipulates muscles and soft tissues to help release knots, tightness, and adhesions, which allows the muscles to relax. As the therapist works on specific areas of tension, the muscle fibers are encouraged to lengthen, and the nervous system responds by signalling the muscles to let go of their contracted state. The overall result is a reduction in muscle tension.

Enhanced Circulation & Recovery:

During a massage, the gentle pressure applied to your body helps to stimulate blood flow, which in turn improves the delivery of oxygen and nutrients to different parts of the body. This improved circulation can help promote healing and recovery by delivering nutrients to your muscles and tissues more efficiently than before.

Pain Relief:

According to the Gate Control Theory of pain, non-painful input (such as the sensation of massage) can block the transmission of pain signals to the brain. The tactile stimulation from massage may help override or modulate pain signals, reducing the perception of pain.

Enhanced mental and physical relaxation is a benefit of massage (as seen above) which helps reduce pain. Massage also stimulates the release of endorphins, which are the body's natural painkillers. These neurotransmitters can create a sense of well-being and act as analgesics, diminishing the perception of pain.

Improved Flexibility:

Massage improves muscle flexibility by relieving tension, tightness, and restrictions in the muscles and tissues. Massage techniques like targeted pressure, passive stretching, and myofascial release help muscles relax and promote a wider range of motion. Massage releases trigger points, prevents adhesion formation, and addresses muscular imbalances, improving muscle function and flexibility. It alleviates stiffness and prevents future restrictions, promoting greater freedom of movement and enhancing physical well-being.

Massageis an excellent way to relax and recover from physical and mental stress. It's not a luxury but a vital health tool that helps with injury prevention, the healing process, and overall well-being.

If you are looking for a therapeutic massage experience book with our Body Worker, Taylor Christensen, online or by calling our clinic at 250-723-5112. 

Unraveling the Knot: Understanding, Exercising, and Preventing Tension Headache

Tension headaches are like uninvited guests who show up at the most inconvenient times, wrapping our heads in a vice-like grip. These headaches, often characterized by a dull, persistent pain, are a common affliction in our stress-laden lives. In this blog post, we'll delve into the causes of tension headaches, explore exercises that can provide relief, and discuss proactive measures to prevent these unwelcome visitors.

Understanding the Culprits: What Causes Tension Headaches?

Tension headaches are often the result of muscle contractions in the head and neck regions, typically triggered by stress, anxiety, or poor posture. Prolonged periods of staring at screens, inadequate sleep, and dehydration can also contribute to the onset of tension headaches. Understanding these triggers is the first step in effectively managing and preventing these headaches.

Exercise Treatment

Exercise can be a powerful tool in alleviating tension headaches. Engaging in activities that promote relaxation and release muscle tension is key. Here are a few exercises that may help:

1. Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch on the opposite side of your neck. Hold for 15-30 seconds, then switch sides. Repeat as needed throughout the day.

2. Shoulder Rolls: Sit or stand with your shoulders relaxed. Slowly roll your shoulders forward in a circular motion for 10-15 seconds, then reverse the direction. This simple exercise can help release tension in the shoulders and upper back.

3. Massage ball: If you get good relief from massage work, you may benefit from a massage ball to continue these techniques at home. A massage ball relieves tension by placing pressure on a muscle allowing it to relax. This is particularly useful in the sub-occiptal muscles at the base of the skull. Below is a great video showing you how to use a massage ball correctly for tension headaches.

4. Yoga: Yoga emphasizes gentle, flowing movements that can help relax muscles and reduce stress. Incorporating these practices into your routine may contribute to headache prevention. Below is a great Youtube video so you can get started at home.

Preventing Tension Headaches

Prevention is often the best medicine. Here are some lifestyle adjustments to help prevent tension headaches:

Manage Stress: Identify stressors in your life and develop healthy coping mechanisms, such as mindfulness, meditation, or engaging in hobbies. The Headspace App is a great place to start mindfulness meditation if you haven’t used it already. This app walks you through a variety of mindfulness practices to help relieve stress and cope with the anxieties of everyday life.

Maintain Proper Posture: Be mindful of your posture, especially when sitting for extended periods. Keep your spine straight, shoulders relaxed, and take breaks to stretch and move. We advise our clients to use a phone timer or download a posture app that reminds you to check your posture. Ideally you take breaks every 30-60 minutes to move around. This can include coffee breaks, switching from a seated to standing position (with a sit to stand desk), or doing physiotherapy stretches or strengthening exercises.

Desk Ergonomics: To ensure that your desk set up is not contributing to your tension headaches , it's important to check your ergonomics. At Port Alberni Physiotherapy, our physiotherapists can conduct on-site Ergonomic Assessments to identify any issues and suggest solutions. Alternatively, you can schedule an appointment to discuss potential changes that can be made to improve your workplace ergonomics. There are also many resources online to do an ergonomic scan at home and make quick fixes.

Stay Hydrated: Dehydration can contribute to tension headaches, so make sure to drink an adequate amount of water throughout the day.

Prioritize Sleep: Establish a consistent sleep routine and aim for 7-9 hours of quality sleep each night.

To live a tension headache-free life, it is essential to understand the causes of tension headaches, practice appropriate exercises, and take preventive measures. By making minor lifestyle modifications and integrating relaxation methods into our daily routine, you can relieve the knots of tension headaches. If you need more assistance we strongly recommend consulting a healthcare professional for a thorough assessment and personalized treatment plan, you can do this through our website www.portalbneriphysiotherapy.com or by calling 250-723-5112.

The PEACE Method - The New Approach to Injury Management

After an injury, we often resort to the RICE or PRICE method, which involves resting, icing, compressing, and elevating the injured area. However, recent evidence-based updates suggest that avoiding anti-inflammatory medication is crucial during the first few weeks of healing. The acronym PEACE is now being used in injury management, and here is what it’s telling us:

Protection: The protection aspect of the PEACE method emphasizes the importance of protecting the injured area without completely immobilizing it. This may involve using braces or splints, which provide stability without restricting all movement.

Elevation: Similar to the RICE method, elevating the injured area can help reduce swelling and improve blood flow.

Avoid Anti-Inflammatory Agents: Unlike RICE, the PEACE method advises against the use of anti-inflammatory medications during the initial stages of injury, as inflammation is considered part of the natural healing process. Using anti-inflammatories may interfere with the body's ability to repair itself.

Compression: The PEACE method recommends a modified approach to compression. Instead of tight compression that might restrict blood flow, gentle compression may be used to provide some support without inhibiting the body's healing mechanisms.

Education: Educating the individual about the nature of their injury, potential recovery timelines, and the importance of active management is an essential aspect of the PEACE method.

Even though injury management techniques are constantly changing as new research is being conducted, it is important to put the newest methods into practice. At this point in the medical literature, if you use the PEACE method you are giving yourself the best chance at a full and healthy recovery.

Watch this video on the PEACE Method to learn more:

Understanding Whiplash: Causes and Effective Treatment

Whiplash, or Whiplash Associated Disorders (WAD) is a common injury treated by healthcare professionals. We commonly see these injuries in a clinical setting after a car accident, falls, or sports injuries, but many people are unaware of what causes whiplash or how to effectively treat it. In this blog will answer the common questions surrounding whiplash and suggest effective exercises that you can start at home. 

What is Whiplash?

Whiplash refers to an injury of the neck from a rapid acceleration and deceleration movement. This generally happens when the neck and head move forwards and backwards quickly and unexpectedly with a high amount of force. This forceful and rapid motion can strain or damage the soft tissues in the neck, primarily the muscles, tendons, and ligaments. Although in rare cases nerve damage, fractures, and dislocations can occur. 

When treating whiplash, your healthcare practitioner will typically assign a grade to the injury related to the severity of symptoms. Here are the four different grades of whiplash:

Grade 1: Complaint of neck pain, stiffness, and tenderness only. No physical signs are present.

Grade 2: Complaint of neck pain and stiffness, along with musculoskeletal signs. Musculoskeletal signs include a noticeable decrease in neck range of motion and point tenderness.

Grade 3: Complaint of neck pain and stiffness, along with neurological signs. Neurological signs include sensory deficits, weakness, and a loss or decrease in reflexes.

Grade 4: Complaint of neck pain and stiffness, along with a fracture or dislocation.

Most whiplash injuries are a result of a soft tissue injury and are classified as a Grade I or II. These types of whiplash injuries can be successfully treated by rest, education, and physiotherapy.

Grade III and IV whiplash injuries are possible, but much more rare and require different intervention. If you are experiencing changes in neurological signs or suspect you may have a fracture due to a whiplash injury please speak with your GP or visit an emergency department right away.

Causes of Whiplash: 

The primary cause of whiplash is any sudden, forceful movement that hyperextends and hyperflexes the neck. Common scenarios include:

• Car Accidents: Rear-end collisions are a notorious trigger for whiplash. The abrupt deceleration of the vehicle can jolt the neck forward and backward.

• Sports Injuries: Contact sports, especially those with a high risk of collisions or tackles, can lead to whiplash. It's crucial for athletes to use protective gear and proper technique.

• Falls: A sudden slip or fall can result in whiplash, especially if the head and neck snap backward upon impact.

• Amusement Park Rides: The rapid and unpredictable movements on certain amusement park rides can subject riders to forces that may cause whiplash.

• Cycling Accidents: Falling off a bike, performing a quick sudden stop at high speed, or a collision with a vehicle can cause whiplash. 

How Long Does Whiplash Last? 

The duration of whiplash can vary significantly from person to person, depending on several factors, including the severity of the injury, the individual's overall health, and the effectiveness of treatment. In general, whiplash symptoms can last anywhere from a few days to several weeks or even months. Here's a rough timeline of how whiplash symptoms may progress:

• Acute Phase (0-72 hours): In the immediate aftermath of the injury, you may experience pain, stiffness, and swelling in the neck and surrounding areas. Symptoms are typically at their worst during this phase.

• Subacute Phase (3 days to 3 months): Most people start to see improvement in their symptoms within the first few weeks, but it's not uncommon for some symptoms, like stiffness and occasional pain, to persist for several months.

• Chronic Phase (3 months and beyond): If whiplash symptoms continue beyond three months, they are considered chronic. Chronic whiplash can be more challenging to treat, but with the right interventions, many individuals still experience improvement over time.

It's essential to note that seeking early and appropriate treatment can significantly influence the duration and severity of whiplash symptoms. Physiotherapy, massage, and even acupuncture are valuable treatment options that can help speed up recovery and reduce the risk of chronic symptoms.

It's also important to follow your healthcare provider's recommendations, adhere to your prescribed treatment plan, and actively participate in any exercises or therapies recommended for your recovery. If your whiplash symptoms persist or worsen, it's crucial to consult a healthcare professional for further evaluation and adjustments to your treatment plan. Each person's experience with whiplash is unique, so the duration of symptoms can vary widely.

Treatment for Whiplash

Common treatments for whiplash aim to alleviate pain, reduce inflammation, improve neck mobility, and promote overall recovery. The specific treatment plan may vary depending on the severity of the injury and individual needs. 

It is important to keep your body moving and generally active after a whiplash injury. Doing gentle exercise and returning to work as soon as you feel able typically helps recovery. You do not need to wait until you are 100% better to return to a somewhat normal routine.

Going for a gentle walk or completing your household chores is an easy way to incorporate movement at the start of your recovery.

It is important to start gentle range of motion exercises as early as possible. This will help decrease joint stiffness. This may be uncomfortable at first, but will improve with time and practice. It is helpful to push into a bit of pain to start as this will improve your range of motion and get you back to your normal self.

Pain should not be avoided in the early stages as long as it is mild. You won’t cause more or prolonged damage by doing gentle exercises during the early phases of recovery. Pain in this case, is a reminder that you’ve had an injury that you need to be gentle.

Here is a list of common treatments to aid in whiplash recovery:

• Rest: Initially, resting the neck and applying ice or heat can help alleviate pain. This is recommended for the first 72 hours when pain is typically at its worst. 

• Physical Therapy: This is a cornerstone of whiplash treatment. Physiotherapists can create a customized exercise program to improve neck strength and flexibility.

• Manual Therapy: Hands-on techniques like massage and joint mobilization can help alleviate muscle tension and improve mobility.

• Heat Therapy: Heat can promote blood flow and relax tense muscles, easing discomfort.

• Pain Medication: In some cases, over-the-counter or prescription pain relievers may be recommended to manage pain and inflammation.

• Education: Patients are educated on proper posture, ergonomics, and exercises to prevent future injuries.

Exercises for Whiplash

These exercises are meant for the early stage of whiplash and are simple but effective. They are meant to improve your range of motion and build foundational muscle strength so you can progress to harder exercises with your physiotherapist. You can complete these exercises 2-3 x day for the first 10 days to 2 weeks after injury.

It is important to note that once these exercises become too easy, it is important to have exercise progressions. Exercise progressions help build muscle strength to its original baseline level prior to injury and will prevent re-injury once you return to your normal routine.

• Neck Range of Motion 

  You want to complete all 6 ranges of motion to the best of your ability. Slight pain and discomfort is okay. On a pain scale you don’t want to go above a 4/10.

  You may find extension and rotation particularly difficult - go slow and be gentle.

  Complete 2 sets x 10 repetitions of each range of motion, taking breaks as necessary.

• Isometric Neck Strengthening 

  Complete all ranges of motion on each side only pushing as hard as you can tolerate

  Complete 3-5 reps x 5- 10 second holds in each position

  Make sure your neck stays in a neutral position when applying pressure

In summary, whiplash is a neck injury resulting from rapid and forceful movement, often caused by car accidents, sports injuries, falls, or other abrupt incidents. While it can be painful and uncomfortable, there are effective treatments available, with rehabilitation playing a crucial role in the recovery process.

If you or someone you know has experienced whiplash, we strongly recommend consulting a healthcare professional for a thorough assessment and personalized treatment plan, you can do this through our website www.portalbneriphysiotherapy.com or by calling 250-723-5112.

The Healing Power of Clinical Pilates in Rehabilitation

Clinical Pilates is known to have many benefits when recovering from injury or improving chronic pain. The combination of controlled movements, mindful breathing, and focused exercises on muscular strength and alignment can improve a patient’s body awareness and overall mind-body connection. Whether you're seeking post-injury rehabilitation, pain management, or a path to lifelong wellness, Clinical Pilates offers a gentle, yet powerful approach. 

Read along to discover the many benefits of Clinical Pilates and whether or not it is right for you.

The Core of Rehabilitation

Rehabilitation is all about restoring movement, strength, and function to those who've experienced injuries or health conditions. As clinicians, we understand the significance of personalized, well-rounded treatments that cater to each individual's unique needs. Enter Clinical Pilates – a method that aligns seamlessly with this philosophy.

The Power of Controlled Movements

At the heart of Clinical Pilates lies a focus on controlled movements that engage the body's core muscles. These gentle yet precise movements aid in retraining muscle activation patterns, enhancing stability, and improving overall body awareness. For someone navigating their way through rehabilitation, these controlled movements can be transformative.

Tailored to Your Needs

One of the most remarkable aspects of Clinical Pilates is its adaptability. Whether you're recovering from a sports injury, surgery, or managing chronic pain, a skilled practitioner can customize the exercises to suit your specific condition. This tailored and individualized approach not only accelerates your recovery but also helps prevent further injuries by addressing underlying weaknesses.

Mind-Body Connection

The mind-body connection is an essential component in the rehabilitation process, especially when dealing with chronic pain. Pain is not solely a physical sensation; it's also influenced by psychological factors. Clinical Pilates incorporates mindfulness and controlled breathing techniques that help manage stress and anxiety – both of which can exacerbate pain. By promoting relaxation, positive mental state in combination with body awareness and proper posture, Clinical Pilates helps develop a stronger mind-body connection and effectively reduces pain. 

Gradual Progression

One of the keys to successful rehabilitation is gradual progression. Clinical Pilates excels in this regard by offering a range of exercises that can be modified to accommodate various levels of fitness and recovery. Clinical Pilates provides a structured framework that allows individuals to start at a level that aligns with their current capabilities and gradually advance as their pain tolerance and strength improve. Whether you're just beginning your journey or well on your way to recovery, there's a suitable Pilates routine for you.

Building Long-Lasting Habits

One of the most rewarding aspects of using Clinical Pilates as a form of treatment, is witnessing patients transition from rehabilitation to maintaining an active, healthy lifestyle. Clinical Pilates equips individuals with valuable tools to sustain the progress they've made. The exercises learned during rehabilitation can be seamlessly integrated into daily routines, ensuring that the benefits of Pilates extend far beyond recovery. There is also the chance to transition to group classes, making it more affordable, fun, and social - adding to its longevity. 

Extended Health Care Coverage 

Clinical pilates is often eligible for coverage under extended healthcare plans. Some clinicians are certified to provide Clinical Pilates and can bill within your extended coverage. If you have questions and want to know if you are eligible, you can always contact the clinic for more guidance.  

Incorporating Clinical Pilates into rehabilitation is a decision that can positively impact your journey to recovery. The combination of controlled movements, tailored exercises, and mindfulness can bring about comprehensive healing.

If you want to learn more about clinical pilates or book an appointment, reach out to us at 250-723-5112. You can also book an appointment with one of our clinicians at Port Alberni Physiotherapy, or book a class at our onsite yoga and pilates studio - Yellow Door Studio.

Tennis Elbow: Understanding and Treating the Overuse Injury

Lateral Epicondylitis, or more commonly known as Tennis Elbow, is a common workplace and sport injury, but what actually is it? Tennis Elbow is classified as an overuse injury, which affects the tendons in the forearm, causing pain and discomfort in the outer part of the elbow. In this blog post, we will delve into the causes, symptoms, and treatment options for tennis elbow.

Causes and Symptoms:

Tennis elbow is caused by repetitive stress and strain on the forearm muscles and tendons, often due to repetitive upper limb activities such as computer use, lifting heavy loads , repetitive vibrations, and forceful wrist movements. Surprisingly, you don’t actually have to play tennis to get tennis elbow. Only 5% of people with the condition relate the injury to tennis. More commonly we see the injury in patients with repetitive one-sided movements in their occupation, such as mechanics, carpenters, electricians, gardeners, and office workers.

The primary symptom of tennis elbow is pain and tenderness on the outer side of the elbow, which can radiate down the forearm. The pain may worsen with activities that involve gripping, lifting, or wrist movements. In some cases, individuals may also experience weakness in their grip and difficulty performing everyday tasks.

Clinically, the most common complaint patients have when experiencing tennis elbow is elbow pain when lifting their purse or backpack, lifting a coffee mug, or gripping and using the steering wheel while driving.

Benefits of Physiotherapy Exercises for Tennis Elbow:

Physiotherapy exercises and treatment play a crucial role in managing and alleviating symptoms of tennis elbow. There is a lot of evidence to support gradual loading of the tendons in the elbow and wrist in combination with manual therapy such as elbow mobilizations, massage, and dry needling for clinical and cost effective outcomes. More recently, research has shown that shockwave and prolotherapy may also be effective at treating tennis elbow. If symptoms are resistant to physiotherapy treatment, surgery may be indicated.

In cases where a patient needs to use their upper limb for work purposes or performance and is unable to rest, a tennis elbow brace may also be effective. A tennis elbow brace essentially helps to offload the tendons in the elbow so they are not repetitively strained while the patient continues to complete work tasks or training. The placement of a tennis elbow brace is very important in order for it to be effective. If you are planning on using one, it may be beneficial to speak to your physiotherapist to review proper placement. 

Out of all the different treatment methods, a combination of exercise, stretching, and manual therapy seems to be the most effective. Exercises aim to strengthen the affected muscles and tendons allowing them to respond better to load, decrease inflammation, and promote healing of the injured area. As with any exercise regimen, it is essential to consult with a qualified physiotherapist or healthcare professional to ensure the exercises are appropriate for your specific condition and stage of healing. Here are some entry level and effective exercises to try at home to get started: 

1. Isometric Wrist Extension:

Rest your forearm on a table with your palm facing down.

Press your palm into the table as if trying to lift it off the surface, but keep your wrist still.

Hold this contraction for 10 seconds, then release.

Repeat 10 times on the affected side, complete 2-3 sets as tolerated

2. Eccentric Wrist Extension:

Sit on a chair with your forearm resting on your thigh, palm facing down, and your wrist hanging off the edge.

Hold a lightweight dumbbell or a resistance band in your hand and allow your wrist to drop downwards.

Then, slowly raise your wrist back to a neutral position.

Perform 3 sets of 10-15 repetitions on each side.

3. Pronation and Supination:

Hold a lightweight dumbbell or a soup can in your hand, with your forearm supported on a table.

Start with your palm facing down, then slowly rotate your forearm to bring your palm facing up (supination).

Return to the starting position and repeat the movement in the opposite direction (pronation).

Perform 3 sets of 10-15 repetitions on each side.

5. Wrist Extensor Stretch:

Extend your affected arm straight in front of you, palm facing down.

Use your other hand to gently bend your wrist downwards until you feel a stretch along the top of your forearm.

Hold the stretch for 30-45 seconds, repeating 3 times on each side.

Complete after your strengthening exercises

Tennis elbow might be a common injury, but with proper knowledge and early diagnosis, you can recover relatively quickly. Many factors contribute to the outcome and speed of recovery such as age, occupation, and consistency with exercises; However, the key lies in listening to early warning signs, gradual progression in activity, and seeking professional help when needed.

If you suspect you have tennis elbow or want to improve your technique to prevent it, consult with a qualified physiotherapist by clicking on the BOOK NOW button below. With the right approach, you can enjoy your favourite activities or bounce back to work with good outcomes.