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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Stiff Upper Back

How a Stiff Upper Back Can Spiral into More Issues and What to Do About It?

Is the work-from-home situation turning you into a couch potato due to lack of physical activity? This could be one reason behind the sturdiness of your thoracic spine leading to an unrecognized disrupted posture. 

The neck and the lower back are usually more prone to injuries and common pain as compared to the upper back which over time can turn into something serious. As unusual as the pain to the upper back is, it is also not easy to distinguish the upper back pain from the neck strains. This is why, by the time you realize the pain, it’s a red flag. 

The upper back is the region that lies below the cervical spine (neck) and above the lumbar spine (low back). The upper back is called the thoracic spine, and it is the most stable part of the spine. The range of motions in the upper back is limited because of the thoracic spine’s attachment to the ribs (rib cage). 

Some of the Upper Back Pain Symptoms are: 

The pain in the upper back region does not solely remain in one spot. There occurs: 

If your upper back pain is related to the bones, nerves, or discs of your thoracic spine, your symptoms may also include:

  • Pain in the lower back
  • Pain down the legs
  • Incontinence (bowel and/or bladder leakage) 
  • Numbness or weakness in your legs

Burning Sensation in the Upper Back Region: 

When the upper back pain becomes serious enough to limit your movement, there is a sharp pain and burning sensation localized to one spot along with pain in the neck, shoulder and elsewhere. This is due to the below mentioned two reasons. 

  1. Muscular irritation.

The shoulder girdle is the area where more than 1 bones attach. It is here that a large muscle attaches on our shoulder blade and the back of the rib cage. These large upper back muscles are prone to developing strains or tightness that can be painful and difficult to alleviate. Muscular irritation in the upper back is typically due to either de-conditioning (lack of strength) or overuse injuries (such as repetitive motions).

  1. Joint dysfunction. 

It is either from a sudden injury or a natural degeneration due to ageing, joints in the upper back can dysfunction and cause pain. 

However, you could yourself examine the stage of your pain. There are 3 stages to the pain: 

  1. Stage One: 

It is the pain in the centre of your back though aiming in the upper middle part. There is mild pain and on stretching a little you feel relaxed. 

  1. Stage Two: 

Now, the pain has elevated and you will feel it when you move quickly or even sneeze. If you are not sure if the pain associated with it is regarding the same issue, you can test so by taking a deep breath. 

  1. Stage Three: 

By this point, you are going to feel the pain so intense just as if it were a burning sensation by doing the simplest of the tasks or even by doing nothing! 

Exercises to Relieve Upper Back Pain:

To relieve upper back pain, try these simple home remedies: 

  • Gentle stretches
  • Ice to reduce pain and swelling
  • Heat to improve mobility and ease stiffness 

Exercises to improve posture and pain:

  • Imagery. 

Imagine there’s a cord passing through your body from ceiling to floor. Now imagine someone pulling that cord upward, slightly lifting your chest and ribcage.

  • Chin tuck.

Sit in a chair with your feet flat on the floor. Your shoulders should be relaxed and down. Now pull your chin in toward your neck. Count to five, then relax. Repeat 10 times.

  • Shoulder blade squeeze.

Put your hands on your thighs and keep your shoulders down, roughly at chin level. Slowly squeeze your shoulder blades together. Count to five, then relax. Repeat three or four times.

  • Upper back stretch.

Raise your right arm to shoulder level, directly in front of you. Bend your arm at the elbow and grasp that elbow with your left hand. Now gently pull it across your chest and hold for it 20 seconds. Repeat three times on each side. 

How Serious is an Upper Back Pain? 

Most cases of the upper back are not due to a serious underlying cause, but in some cases, it may be caused by an infection or from the compression of the spinal nerves further leading to spinal instability. With serious upper back pain, comes serious underlying symptoms. These may include, radiating pain or pins-and-needles tingling in the chest or abdomen, fever or chills, reduced coordination, problems walking, or severe headache. 

This brings us to conclude that DO NOT unsee or neglect any pain in the back as with time, the condition may get serious which might as well not be related to muscles or bones. 

Get an analysis as to what is causing you back pain and get a permanent solution to it at PysioExperts, Kanata. 

For any questions regarding Upper Back Pain, Call Us at 613-672-6000 or drop us an email: Book an appointment today with one of our experts and get the solution to all of your problems!  Follow Us Facebook | Twitter |Instagram

Treatment for Sciatica

Sciatica is a type of lumbar radiculopathy

More than half of Canada’s population came across a work-from-home situation and certainly is still on-going. Sciatica has lately been the most troublesome situation due to the least amount of body movement observed throughout the day. However, that’s not it. Let’s dig in further to find out the Whats, Whys and the Hows. 

What is Sciatica? 

Sciatica refers to the Sciatic nerve that emanates along the lower back which further branches throughout the buttocks and goes down each leg reaching the heel and sole of the foot. The Sciatic nerve is known as the largest nerve in the human body and is formerly developed by the coalition of 5 nerve roots, all from the lower spine. The major role that this sciatic nerve plays is that it connects the spinal cord with the skin and muscles of the thigh, leg and foot. 

What causes Sciatica? 

Sciatica occurs when the sciatic nerve in the lower spine is compressed due to irregularities in the bone of the spinal cord i.e., either, the disc in the spine has ruptured causing abnormal outgrow of the bone usually called a herniated disc or, is caused by an overgrowth of the spinal bone/discs. In rare cases, the nerve is compressed by a tumour or is abruptly damaged due to diseases like diabetes insipidus.  

Risk Factors of Sciatica: 

  • Age. After a certain age, spine problems are common that could lead to misunderstanding the sciatic pain. This is why it becomes essential to get diagnosed by expert physiotherapists near you. 
  • Obesity. Excess body weight increases the weight on your spine that can contribute to the compression of the sciatic nerve. 
  • Prolonged sitting. People with the least amount of activity can easily be victims of sciatic as sitting continuously at one place can disrupt the spine posture causing discs to skew. 
  • Diabetes Insipidus. The condition in which the person suffers from an abnormal ratio of blood to sugar can happen to develop sciatica due to increased risk of nerve damage caused by sugar molecules in the blood. 

When to visit PhysioExperts

  • Usually, the pain that radiates from your lumbar region commonly known as your lower spine, down the foot, following the buttock and the entire leg is the trademark of sciatica. The symptoms of sciatica include: 
  • Elevating pain in the lower back spreading down the leg. 
  • The feeling of numbness or weakness in the lower back, buttock and feet. 
  • Difficulty moving/loss of movement. 
  • The feeling of “pins and needles” on the legs and feet. 
  • A gradual increase in the ticklish or itchy feeling in the legs.
  • Loss of bladder control. 

How does Diagnosis and Treatment for Sciatica work at PhysioExperts? 


At PhysioExperts, Kanata (Ottawa),  the physiotherapist shall first go over your medical history and confirm your symptoms for further treatment. An understanding of your physique is a must for which you shall be asked to walk on your toes and heel to know the intensity of your calf muscles and the weight your spine can carry. 

Further, you may be asked to lie on your back straight and gradually the physiotherapist shall raise your leg till the point the pain is activated. This helps to understand the origin of the pain in the spine, the nerve being affected and helps determine any problem with the discs. Essential tests like Spinal X-rays, MRIs, electromyography, myelogram shall be conducted if the pain is suspected during stretches, muscle flexibility, motions, massage, or touch. 


For sciatic treatment in Kanata, PhysioExperts focus to decrease the pain and increase the mobility. Beginning with ice packs or hot bag treatment (depending on the cause), the first aim will be to release any sort of muscle discomfort. Once the muscles of the patient’s back and legs are at ease, gentle stretches of the lower back and legs will be performed. Eventually, exercises will be directed such that the muscles of the back are improved, and the core of the lower back and legs are strengthened. 

All patients are not the same, depending on your ability to process the pain, a customized program of stretching and aerobic exercises will be implemented so as to reduce the pressure on the nerve and release the pain resulting in pain-free locomotion. 

Get a personalized program that suits the best for you at PhysioExperts in Kanata. 

For appointments, call Us: 613-672-6000 or drop us an email: 
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Shockwave therapy is a process that functions non-invasively over the affective region by creating a series of low sound wave pulsations through a medium of gel applied over the skin.  Shockwave therapy in Canada has been in existence since the early 90s and has been the most preferable treatment by individuals suffering from not only muscular dysfunction but also, any pain caused by tendon and ligament dysfunctions. 

How does Shockwave therapy work? 

Shockwave therapy has been a primary preference for problems involving connective tissues and several musculoskeletal conditions. In the medical field of applications, it has been a concern to focus on the minimal usage of energy for which Extracorporeal shockwave therapy (ESWT) also commonly called shockwave therapy qualifies the best in regards to the result. 

There are some tendons in the human body that don’t seem to respond well to normal methods of treatments for which shockwave therapy allows our experts for the alternative stubborn tool for chronic tendinopathy. 

To begin with, our experts at PhysioExperts first ensure you are suited for the shockwave therapy and if or whether it is the best for your problem. The physiotherapist will make sure you are well aware of your condition and what activities should and should not be performed in regards to your condition, and what in concurrence to the treatment could you do like – any sort of activity alterations, considering any other issues in regards to your posture, muscle weakness, etc. The treatment with shockwave is usually performed once a week for a period of 3-6 weeks depending on your condition of improvement. During the process of treatment, it can cause a little bit of discomfort varying on how well you take it. However, it only lasts for about 4 to 5 mins and the intensity can be tweaked to keep the therapy going on at your comfort level.  

Why PhysioExperts for Shockwave Therapy? 

The shockwave therapy in Ottawa used at PhysioExperts ensures the usage of the safest and the most recent medical device that is tested and approved for the treatment and management of the condition of the delicate tissues. Therapists at PhysioExperts effectively treat any enduring and lingering conditions like chronic tendinopathies (commonly known as tendinitis) which are conditions that have been greater than 6 to 7 weeks. Some of which are – 

  • Tennis elbow
  •  Achilles 
  • Rotator cuff 
  • Plantar fasciitis
  •  Jumpers’ knee 
  • Calcific tendinitis of the shoulder 
  • Heel spurs 
  • Groin strain 
  • Hamstring tendonitis 
  • Gluteal tendonitis
  • Fractures. 

These could be a result of sports, strains, or injuries at work. 

For shockwave therapy At PhysioExperts Kanata, your course of treatment shall consist of 3 to 5 treatments depending on your injury that will be planned a week apart at your availability. Some patients notice the difference in pain immediately after a session or two and improve the mobility of the muscle, however additional sessions will be required in order to make sure the complete healing of the particular muscle. Since shockwave therapy is a collective effect, more than one treatment in multiple sessions is required to ensure the safety of the elasticity of the muscles in addition to long-lasting relief. 

Want to know more about Shockwave Therapy? 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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