Steps to choose an expert physiotherapist? 5 Things to keep in consideration.

Physiotherapy is a treatment that helps you restore mobility when lost due to accidents, sports, or minimal day-to-day work injury. A trained physiotherapist has a humongous demand in the field of healthcare, as this treatment is often recommended by physicians after surgeries that involve cutting through the muscles, critical health issues like, loss of balance or consciousness, stroke, heart attack, and others. However, you would want the best for yourself and your loved one, wouldn’t you? But how would you know?

Here is one secret when you book a physiotherapist.

An expert in physiotherapy will ensure that you regain the lost mobility and that the pain due to the injury is gone, but the best physiotherapist would also want to make sure the measures necessary from the injury coming back are taken care of as well – A motto that we follow at PhysioExperts

Things to consider when you book a physiotherapist:

1.     Registration and Qualifications

It is extremely important to make sure the physiotherapist you are booking is a Registered physiotherapist of the province. This marks the reliability of the expert treating you as a certified physiotherapist in acupuncture, massage therapy, sports injury, and pelvic floor rehab.

Qualifications of physiotherapy are the diplomas, bachelor’s, and master’s degrees obtained from a recognized university or college.

These qualifications ensure that the physiotherapist is aware of the clinical diagnosis and the therapeutic methods and techniques of treatments for a particular injury.  

2.     Expertise

Physiotherapy covers a wide range of expertise for which you must know which is the best for you before you book a physiotherapist. For instance, if you have back pain you want to see a physiotherapist that specializes in musculoskeletal conditions. If you have a balance problem, you want to book a physiotherapist that has expertise in Vestibular therapy. If you are recovering from a heart condition like heart bypass surgery, you want to make sure you see the best physiotherapist who has expertise in cardiovascular physiotherapy. Always call at the clinic with a gist of your condition before booking an appointment to make sure you get what you deserve i.e., at Physioexperts, we treat you only if the conditions lie under our expertise. We believe in complete transparency with our patients. 

3.     Methods of treatment

Physiotherapy is best known for its non-invasive/non-surgical practice of medicine that includes massage, movement, and exercise. However, these days the medicine of physiotherapy is reaching the sky. There are other technologies that are used by the best physiotherapists that include reflexology, acupuncture, geriatric therapy, cardiorespiratory, shockwave therapy, and many more. The use of these techniques depends on the health condition of the individual. Your initial assessment will determine the plan of your treatment and the methods that will be used. Sometimes, a combination of these technologies has proven immense results but only if used the right way. Do not worry, the experts would know! 

4.     Interpersonal skills

Whenever you visit a clinic for the first time, you want to feel comfortable with the physiotherapist treating you and this is achieved when the physiotherapist talks to you about your condition in detail, what is the plan of the treatment, explaining their steps of treatment. This will help you understand your condition better and also help you assess ways of taking care of yourself. When an expert physiotherapist informs you of your condition and the plan for your treatment, you can judge how qualified the physiotherapist is and how confident they are for what they do. Besides, it also showcases the transparency they want to maintain. 

5.     Availability

One of the most important factors that come into play is the availability of the best physiotherapist. Whilst being in pain, the last thing you want is to be put on a waiting list. It is extremely necessary to get the treatment in earnest before things get worse by inquiring about their flexible hours and earliest booking policy if any. This comes in handy when there is a relapse and urgent attention by the best physiotherapist is needed. 

Before finalizing any physiotherapist, make sure to go through some google reviews and search. Check out their website and testimonials. It is necessary to be comfortable with your physiotherapist and understand the diagnosis, prognosis, and treatment that suits best for your condition. 

At PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way. 

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email:

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10 Best and result-driven Post Covid-19 Rehabilitation Exercises for an Individual

The covid-19 disease has affected individuals in multiple ways apart from just lungs. While the majority of the people have experienced mild to per-say moderate symptoms, individuals experiencing major symptoms have lasted for months. 

Such debilitating symptoms require time and patience to heal from, for which, you need to keep in mind to focus on your health on the following rehabilitative care:

  • Physical rehabilitation.
  • Cardiovascular rehabilitation.
  • Cognitive therapy.
  • Mental health support.

These rehabilitative programs have helped individuals to recover from the after-effects of the Covid-19 disease.

Here are some of the 10 exercises that focus on your Physical, cardiovascular, cognitive well as mental health. 

  • Physical Rehabilitation: 

The Covid-19 disease makes your body weak entirely, especially the joints. This is because whenever there is a viral invasion in your body, inflammation of the joints is persistent to fight the virus by stimulating a widespread immune response throughout the body that causes the muscles and joints of your body to ache. 


After a long period of bed rest, your ankles may feel heavy as if it is difficult for them to hold your body weight. You would want to focus on ankle exercises that are similar to ankle fracture rehabilitation exercises. These exercises focus entirely on ankle strengthening, flexibility, and balance. You want to start with flexibility, strengthening, and final balance. 

  1. Flexibility: 

Rotate your ankle in 360 degrees, clockwise, and counterclockwise – 5 times each. 

Point your toes as lower to the ground as possible and as up towards your face as possible feeling the scratch on the front and backside of your leg.  

Whenever you wake up from a nap and you are about to stand on your feet, make sure to follow these exercises. 

  1. Strengthening 

In ankle fracture rehabilitation exercises, we either use resistance bands or ankle weights. You can use the band by simply covering it around your both ankles and swing your leg back and forth and sideways whilst sitting with feet in mid-air. 

Repeat this 15 times and you can increase the repetitions if your ankles can handle so. 

  1. Balance

To improve your balance, you must stand on one foot and try to bend down from your knees with arm support. Eventually, you can quit using arm support and continue the same way. This will help improve the balance on your feet and also strengthen them. 

If your ankle pain does not improve and continues to show signs of imbalance and twitches and pain, book an appointment with PhysioExperts today. 

  1. Knee 

Usually, gentle stretching and strengthening of knees ease the knee pain and sensitivity. You must stand on your feet and bend one knee aiming your ankle to touch your glutes. Hold at this position for 30 seconds and feel the stretch around your knee. Repeat this 3 times on each side. 

The other exercise that you can do is half squats with or without arm support.

  1. Groin 

The groin is the area of the inner thigh that has delicate and sensitive muscles.
Groin strengthening exercises rehabilitation helps to strengthen the muscles, reduce pain and improve the range of motion. 

You want to lie down on the yoga mat and bend your knees. Place your feet 1 foot from your back and spread your knees away from each other. Stretch as far as you can, trying to touch your knees to the floor and hold at this position. Feel the stretch on the inner side of the thigh. This is the groin strengthening exercises rehabilitation but does not over-stretch your thighs. Repeat this 5 times. 

  1. Back 

For back pain, doing regular heat packs can help relieve soreness in the muscles. You can also do some basic back stretches and exercises. For instance, stand up straight and raise your arms up high. Get on your toes and gently swing back and throw yourself slowly towards the ground by bending from your back. You will feel the stretch in your spine that relieves the tensions in between your spinal discs that will improve blood flow through your spinal nerves. 

For more exercises for back pain, check out our blog on 5 Home Exercises for Back Pain.

  • Cardiovascular 
  1. Breathing

Alternate nostril breathing has proven to be effective for cardiorespiratory functioning and to lower heart rate. 

Be seated in a crossed leg position and place your right thumb over your right nostril with apex finger and middle finger touching the palm and rest of the fingers open. Inhale through your left nostril and then close the left nostril with your opened ring finger and pinky finger. Release your thumb off the right nostril and exhale through it. In the same manner, repeat through your other nostril for up to 5 minutes. 

Allow smooth and even breathing throughout the practice. 

  1. Yoga 

There are several types of yoga asanas but you need to know which asana helps you and how. For post-COVID-19 relief, you want to practice yoga asanas that help you boost your immunity. 

Low Lunge Pose: 

Lay flat on your stomach with arms stretched out ahead. Keep your knees straight and feet together. Now, take a deep breath and lift your legs up along with your chest. Hold at this position for 10 seconds and repeat it 5 times. 

  1. Pilates 

Pilates has been one of the most recommended systems when it comes to recovering from post-Covid-19 symptoms. These are gentle forms of exercises different from those of yoga and physical exercises that require the least amount of pressure on the body. 

Cat and Dog Stretch 

Get on all 4 palms of your hand with toes touching on the floor. Take a deep breath in and around your back. Hold at this position for a few seconds and then exhale while arching your back. While you exhale and arch your back you can also expand your leg back outwards and upwards. 

  • Cognitive 
  1. Journaling 

Journaling helps you to organize your thoughts and enhances not only your mental health but also stabilizes you emotionally. Benefits of journaling: 

  1. Reduce stress 
  2. Improves immune function
  3. Keeps memory sharp 
  4. Enhances mood 
  5. Strengthens emotional support
  6. SMART goals 

A smart goal is one of the best ways of organizing your thoughts and knowing better what you want to focus on moving forward. After covering from Covid-19, everything feels haywire. However, SMART goals help! 

S- Specific

M- Measurable

A- Attainable

R -Relevant

T- Time-Bound

  • Mental health
  1.  Psychiatric help

Despite everything you do, you may not find the motivation that you need to keep going and that is okay. Just know that you are not alone and this is not the end. There are people who can help you cope up and contemplate everything. Physical health is not the only aspect of life that is important. Up to some degree, Covid-19 has induced a sense of fear in everyone, reasonably so. Do not let go of any mental problems such as anxiety, stress, depression, PTSD, and other traumas. 

Post Covid-19, it is extremely crucial for one to get their body in motion by exercising but without exerting your body. You do not want to feel tired and fatigued after exercising. Following a simple basic set of exercises that focus on your overall physical health and mental health is considered precisely ideal. 

At PhysioExperts physiotherapy and rehabilitation center, get a personalized routine of exercises best for you! 

Call today at 613-672-6000 or book an appointment with us at PhysioExperts. 

For any concerns drop us an email: Follow Us Facebook | Twitter | Instagram

Suggestion for the physiotherapy exercise – Frozen Shoulder

When you feel that the mobility of your shoulder is compromised and restriction is felt making the movement painful, it is not late to visit orthopaedics physiotherapy to get diagnosed with a frozen shoulder.

Frozen shoulder usually begins with inflammation of the tissues followed by the formation of scar tissue and ultimately inflammation of the joint. This results in the inability of shoulder movement as there is no space due to inflammation at the joint. 

What Causes a Frozen Shoulder? 

To put it out simply, a frozen shoulder is the inflammation of the joint that occurs because of hormonal imbalance, diabetes or a weakened immune system. Other than these, if you have not been active physically for a long period due to an illness, injury or surgery, your joints are more vulnerable to inflammation. 

Frozen shoulder usually takes 3 to 9 months to develop and the onset is with the stiffness in the tissues of the shoulder. 

What are the symptoms of a Frozen Shoulder? 

As you begin to feel difficulty in performing daily tasks or house chores i.e., difficulty when reaching for an item above your height or while dressing up, you will feel pain and soreness in the shoulder. Your mobility will be restricted because it begins to hurt in the joint. 

Are you at risk of getting a Frozen Shoulder? 

Frozen shoulder is usually prone to individuals in their late 40s and early 50s and especially women. 

Other risk factors of you getting frozen shoulder include:

  • If you have diabetes, your risk is 3x greater. 
  • If you wear a shoulder sling in a stretch for a longer period and/or after injury or surgery.
  • If you have just had a stroke or surgery and it has been advised you to stay still/relax.
  • If you suffer from any thyroid disorders. 

How can you treat Frozen Shoulder? 

Sometimes people let go of shoulder pain which eventually turns into a frozen shoulder that can last up to more than 3 years. Be aware of any kind of stiff sensations or musculoskeletal pain in your shoulder. If so, follow the combinations given below: 

We are going to look at some home care remedies to treat Frozen Shoulder. 

Suggested Exercises for Frozen Shoulder

It is crucial to work with orthopaedics physiotherapy before starting any exercises at home. Orthopaedics physiotherapy can provide you with a customized routine of exercises that can be done at home with instructions if necessary. 

However, to reduce the pain and the swelling, placing an ice pack over the shoulder daily for 3-5 times a day for 20 minutes is considered ideal. 

  1. Shoulder shrugs
  • Sit straight on the floor with knees bent and legs folded beneath you with the sole of the feet faced upwards and buttocks on the top. 
  • Bring both shoulders up to the ears and hold it for 5-8 seconds. 
  • Repeat this 10 times. 
  1. Foam roller shoulder massage
  • Lay on the floor on your side and place a foam roller on the floor. 
  • Place your affected arm on the foam roller and roll over it from the underarm to the elbow back and forth.
  • This exercise will enable the shoulder to stretch with the help of massage therapy
  • Repeat this 3 times with 10 rolls. 
  1. Pendulum swing
  • Get a chair on which you can lean till your waist on the unaffected arm. 
  • Begin rotating your arm towards the floor as if stirring a pot of broth, clockwise and anti-clockwise. 
  • Then swing it sideways and, forward and backwards. 
  • Do each movement 10 times and eventually, you can begin doing these same movements with dumbbells of bearable weights.  
  1. Hand-behind-back stretch
  • Stand up straight and take your affected arm behind your back, at the waist. 
  • Place your opposite hand on the affected arm’s wrist and hold it. 
  • Gently pull your arm towards the opposite buttock.
  • Try to keep your elbow straight and pull it as far as possible. 
  • Hold at the position where you feel your shoulder is stretching for 3-5 seconds. 
  • Repeat this 5 times. 
  1. Towel stretches
  • Stand up straight and take a towel in the affected arm and throw the towel over your shoulder. 
  • Use the other arm to hold the other end of the towel. 
  • Now, pull the towel up with the affected arm and feel the stretch on the muscles and tendons of the joint. 
  • Hold at this position for 3-5 seconds 
  • Repeat this exercise 5 times. 
  1. Wall Climb Stretch 
  • Stand straight in front of a wall with your affected arm against the wall. 
  • Now, slowly slide your arm upwards as far as you can without pain. 
  • Move your body closer to the wall to ease the stretching higher up and get on your toes slowly. 
  • Hold at that position for 15 seconds.
  • Repeat this exercise 10 times. 

Getting in a routine of these exercises and stretches helps you relieve pain, improve movement and fasten healing. Due to limited motion and stiffness of the tissues and muscles, blood also reduces to the affected area. With proper ice pack therapy, the swelling shall decrease and smooth motion while exercising will be achieved. 

Key Takeaways: 

  • Remember: DO visit with an orthopaedic physiotherapist first! 
  • Frozen shoulder can become serious if not treated right. It is curable with correct massages and stretches. 
  • It can take between 5 months to 26 months to treat a frozen shoulder if regular sessions with a physiotherapist are followed. 

At PhysioExperts orthopedic physiotherapy and rehabilitation centre, get a personalized routine of exercises best for you! 

Call today at 613-672-6000 or book an appointment with us at PhysioExperts. 

For any concerns drop us an email: info@physioexperts.caFollow Us Facebook | Twitter |Instagram

How to get rid of Ankle Sprain

An ankle sprain occurs when the ankle is twisted in a manner that harms one or more than one ligament of the ankle which may be caused while running or walking and is very common in people who play sports hence, require a sports physiotherapist. 

You can get rid of an ankle sprain from home but sometimes, ill-treatment or mishap while exercises can be very severe and cause chronic pain for which, be assured to visit a sports physiotherapist first. 

What causes Ankle to Sprain? 

When the ankle is stretched or moved along in a way that exhausts its elasticity than usually can damage the ligaments and tendons of the ankle. 

  • Aggressively going up the stairs 
  • Keeping your ankle weak or excessively stiff while getting off the stairs 
  • Planting your foot, the wrong way while running 
  • Stepping on uneven surfaces 
  • Losing your balance while walking during winters
  • Games like football, basketball, rugby, badminton, tennis are highly prone games to sprain your ankle. 

What are the symptoms of an ankle sprain? 

It is very common to misunderstand mild ankle twists with major ankle sprains or even fractures. Some common ankle sprain symptoms are: 

  • Sudden pain after twisting your ankle 
  • Swelling
  • Bruising
  • Inability to walk
  • Tender feeling on touch
  • Limited motion of the ankle

A fractured ankle may show symptoms like: 

  • Pain and swelling that does not reduce after a day or two
  • Inability to bear weight on the injured leg
  • Numbness or weakness
  • Reduced circulation

How can you get rid of ankle sprains? 

To ease the pain of a sprained ankle, you will need to first focus on controlling the swelling to help the healing process. Book an appointment for physiotherapy in Kanata to know the severity of the sprained ankle and to follow the right path towards your recovery. 

  1. R.I.C.E. 
  • Rest: stay off the injured area and get ample rest to let the body play its role in the self-healing process. 
  • Ice: Apply an ice pack or a bag of frozen peas or corn on the affected area of the ankle 3-5 times a day for no more than 20 minutes to control the swelling and reduce pain. 
  • Compression: This process involves pressure application on the affected ankle and its surrounding areas. The best way to do so is by wrapping an elastic bandage around your foot from the toes up to mid-calf. This will help to reduce the swelling. 

(Make sure to apply pressure that regulates blood flow normally)

  • Elevation: Keep your ankle as much elevated as you can to avoid the accumulation of blood and other fluids in the joint. This shall ease the swelling, reduce pain and speed up the recovery. Rest your foot over propped-up pillows at an angle higher than the heart.
  1. Heat therapy 

It is a common dilemma for people between ice packs and heat packs. Heat therapy comes into play only and only after the swelling is gone (with the help of ice packs). However, because the swelling is gone, it does not mean that the ankle is ready for a run. Heat increases blood flow necessary to speed up the healing as it contains oxygen, WBCs and other nutrients essential to repair the wound. 

Heat also helps to relax your muscles and release the tension necessary to ease pain and let blood flow through thoroughly. 

  1. Physiotherapy 

It is always recommended to visit a physiotherapist especially a sports physiotherapist to have your ankle examined and identify the exact injured tissue of the ankle. Sports physiotherapists can provide a customized exercise plan that is suitable just for you. 

Physiotherapy helps relieve the tension in the muscles by gently massaging the affected area that can allow you to walk at ease. Apart from that, the regularity required to follow R.I.C.E., heat therapy, exercises as well as massage therapy can not be skipped at the physiotherapy clinic in Kanata as you are under the complete supervision of the sports physiotherapist! 

  1. Exercises & stretches

Stretching becomes very important as the ankle is at complete rest which can weaken the tissues around the ankle from disuse. Stretching keeps the muscles strong and flexible. This also enables the blood to circulate well in every area of the ankle.

It is recommended to stretch at least three times a day by:

  • Flexing the foot in the forward and backward direction. 
  • Rotating the ankle clockwise and anti-clockwise.

Eventually, after a few exercise therapy sessions as the pain is reduced, you must begin exercising at home that can help you restore balance and strength. It is very common to sprain the same ankle again due to a lack of stability in the ligaments and muscles of the ankle. 

A set of 15 minutes exercises every alternate day. 

  • On a low step, stand with the heels hanging backwards over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes.
  • Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
  • Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counter-clockwise.
  • Play catch while balancing on one leg, then the other.
  1. Epsom Salt

After exercises, if you feel sore in the ankle, you can soak your ankle in a warm bath with Epsom salt in it. Epsom salt will help soothe your sore muscles and tissues and will help relieve the stiffness in the joints further promoting blood circulation. It is advised to follow an Epsom salt bath 1-2 times a day. 

REMEMBER: Visit a sports physiotherapist at the earliest if you have any of these symptoms: 

  • Severe pain, bruising, or severe swelling
  • Bleeding, numbness, or change in colour of the affected area
  • Your ankle looks deformed or seems dislocated
  • You can’t put any weight on it

If improvement is not observed, visit a sports physiotherapist and follow a proper course to get rid of ankle sprains. 

For ankle sprain sports physiotherapy in Kanata, book an appointment with us at PhysioExperts. 

For any concerns, Call Us: 613-672-6000 or drop us an email: info@physioexperts.caFollow Us Facebook | Twitter |Instagram

Shockwave Therapy benefits

Shockwave Therapy: Common Conditions It Cures and Its Benefits

Persistent pain like chronic joint or muscle pain restricts you from carrying your day smoothly and often makes you feel lethargic and lousy. Chronic pain requires multiple sessions that can take up to more than 7 weeks to resolve. Not quite intriguing, is it? 

However, what might be compelling to you is the new highly popular SHOCKWAVE THERAPY that we acquire here at PhysioExperts in Kanata! 


Shockwave therapy is the most progressive non-surgical technology that helps to heal chronic inflammation, stimulates collagen (which connects and supports tissue), and also breaks up excessive calcium deposits. This therapy has proved to be a great leap of success in multiple disciplines like orthopaedics, physiotherapy, sports medicine, etc. 


Shockwave is an acoustic wave that carries the energy of low to high intensity promoting energy to the painful spot on your body. This energy endorses the healing process of the smallest tissue as well as the repairing process of the bones. 

The therapy is initiated in 3 simple steps

  1. Location of the area to be treated

This is done so by using palpation to precisely detect the location of the pain. 

  1. Gel application 

Applying gel helps to transfer the waves efficiently and smoothly.

  1. Therapy initiation

Finally, with utter care, the therapeutic motions of the shockwave machine begin under the supervision of an expert. 


There are umpteen benefits of this painless treatment of which some are: 

  • Helps to stimulate blood flow necessary for the regeneration of new healthy cells and tissues
  • Accelerates the repairing and healing process of the scar tissues
  • Controls muscle spasms 
  • Helps consolidate ligament tear and tendon ruptures 
  • Heals chronic inflammation 
  • Breaks excessive calcium deposits 
  • Restoring mobility 
  • Relive pain and relax muscles


Some common conditions for which shockwave therapy used are:

  • Frozen shoulder
  • Shoulder tendonitis and calcifications
  • Achilles Tendon Pain
  • Neck and Back strains
  • Shin splints
  • Muscle trigger points
  • Chronic knee tendinitis
  • Shoulder rotator cuff pain
  • Hamstring tendinitis
  • Plantar fasciitis
  • Shin splints
  • Hamstring tears
  • Chronic neck pain
  • Chronic back pain
  • Muscle tightness
  • Stress fracture
  • Tennis elbow
  • Jumper’s knee
  • Scar tissue

The effectiveness of shockwave therapy is excellent, typically with a success rate of 90% when combined with exercise therapy. Many times, relief is achieved after just 2 or 3 sessions, with an overall success rate of: 

  • 91% for calcific tendinitis of the shoulder and Achilles tendinopathies
  • 90% for plantar fasciitis
  • 77% for tennis elbow


Shockwave therapy shows minimal to no side effects but, you may expect mild bruising, swelling, numbness or tingling sensation in the treated area. However, these are all a result of increased blood flow to the injured spot and the constructive repair of damaged tissues, muscles, ligaments, tendons and bones. This is a pathway to optimal recovery that is appealing to athletes especially. 

DID YOU KNOW, a consistent course of shockwave therapy could save you from undergoing surgery? 

To know more about Shockwave Therapy Treatment in Ottawa, book an appointment with us at PhysioExperts in Kanata. 

For any concerns, Call Us: 613-672-6000 or drop us an email:
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