Wall Squats

Wall Squats

 

The wall squat exercise is a real quad burner, working the muscles in the front of your thighs. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes, and calves.

1. Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
2. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
3. Adjust your feet so your knees are directly above your ankles (rather than over your toes).
4. Keep your back flat against the wall.
5. Slide slowly back up the wall to a standing position.

To level up, add a hold time of 3-5 seconds between each repetition.

In the realm of physiotherapy, incorporating targeted exercises into your routine can significantly enhance your recovery and overall strength. The wall squat exercise is a valuable technique that focuses on strengthening your lower body, particularly the quadriceps, glutes, and core muscles. In this blog post, we will explore the benefits of the wall squat exercise in physiotherapy, discussing how it can aid in rehabilitation, improve stability, and promote optimal lower body function.

What is the Wall Squat Exercise? The wall squat exercise is a simple yet powerful movement that involves leaning against a wall with your back and performing a squatting motion. By maintaining a static position and engaging the lower body muscles, this exercise targets the quadriceps, hamstrings, glutes, and core muscles. It is commonly used in physiotherapy settings to address various musculoskeletal conditions, enhance strength, and improve functional movements.

Benefits of Wall Squat Exercise in Physiotherapy:

  1. Lower Body Strength and Stability: The wall squat exercise primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. By regularly performing this exercise, you can strengthen these muscles, leading to improved stability, balance, and overall lower body strength.
  2. Improved Joint Mobility: Wall squats require bending the knees and hips, which promotes joint mobility and flexibility. Individuals with joint issues or those recovering from injuries can benefit from this exercise as it helps maintain or restore a healthy range of motion in the knees and hips.
  3. Core Engagement and Postural Alignment: The wall squat exercise also engages the core muscles, including the abdominals and lower back. By maintaining proper posture during the exercise, you can strengthen your core and improve postural alignment, reducing the risk of back pain and promoting a more balanced body.
  4. Rehabilitation after Injury: Physiotherapists often prescribe wall squats as part of rehabilitation programs for various lower body injuries, such as knee or hip injuries. The controlled and low-impact nature of the exercise allows for targeted strengthening of the affected muscles, promoting recovery and preventing future injuries.
  5. Functional Movement Training: Wall squats mimic the movement patterns involved in activities of daily living, such as sitting down or standing up. By improving strength and stability in these movement patterns, the exercise enhances functional abilities and overall quality of life.

Incorporating Wall Squats into Your Physiotherapy Routine: To incorporate wall squats effectively into your physiotherapy routine, it is advisable to work with a qualified physiotherapist. They can assess your specific needs, guide you on correct form and technique, and tailor a customized exercise program that includes wall squats. A physiotherapist can also provide modifications or progressions based on your individual capabilities, ensuring optimal results while minimizing the risk of further injury.

The wall squat exercise is a valuable addition to any physiotherapy routine, offering numerous benefits for strengthening the lower body, improving stability, and promoting functional movements. Whether you are recovering from an injury, managing chronic pain, or seeking to enhance your overall strength, wall squats can be an effective tool in your physiotherapy journey. Consult with a physiotherapist to receive proper guidance and maximize the benefits of this exercise. Embrace the wall squat and take strides towards a stronger and more functional lower body.

 

FOAM ROLLER STRETCH EXERCISE

FOAM ROLLER STRETCH EXERCISE

 

One of the many FOAM ROLLER STRETCH

Masks on. Pain off. with a little help from a trusty foam roller.

If sore muscles are discouraging you from keeping up If you have a regular exercise routine, try foam rolling after an intense session. Foam rolling helps release tension in the muscles. It relieves muscle soreness and improves flexibility along with your range of motion.

In the realm of physiotherapy, foam roller stretch exercises have gained significant popularity due to their ability to alleviate muscle tension, enhance flexibility, and promote overall well-being. If you’re seeking effective techniques to complement your physiotherapy routine in Ottawa, incorporating foam roller stretches can provide immense benefits. In this blog post, we will explore the advantages of foam roller stretch exercises and their role in physiotherapy treatments in Ottawa.

What are Foam Roller Stretch Exercises? Foam roller stretch exercises involve using a cylindrical foam roller to target and release tight muscles, knots, and trigger points. By applying gentle pressure to various areas of the body, these exercises help lengthen and stretch muscles, improve blood circulation, and enhance tissue mobility. The foam roller acts as a self-massage tool, allowing individuals to target specific muscle groups and areas of discomfort.

Benefits of Foam Roller Stretch Exercises in Physiotherapy:

  1. Muscle Relaxation and Tension Relief: Foam roller stretches are highly effective in reducing muscle tension and promoting relaxation. By applying pressure to tight muscles, knots, and trigger points, the exercises help release adhesions and increase blood flow to the area, ultimately relieving muscular discomfort and promoting a sense of relaxation.
  2. Enhanced Flexibility and Range of Motion: Regular foam roller stretches contribute to improved flexibility and range of motion. By targeting specific muscle groups and applying controlled pressure, these exercises help lengthen and release tight muscles, allowing for increased mobility and improved joint function.
  3. Injury Prevention and Rehabilitation: Foam roller stretches play a crucial role in injury prevention and rehabilitation. They can be used as part of a comprehensive physiotherapy program to aid in recovery from injuries, such as muscle strains or sprains. By improving muscular flexibility and reducing imbalances, foam roller stretches help prevent future injuries and promote efficient healing.
  4. Post-Exercise Recovery: Engaging in intense physical activities can lead to muscle soreness and fatigue. Foam roller stretches are an excellent post-exercise recovery technique as they assist in reducing inflammation, improving blood flow, and speeding up the recovery process. Including these exercises in your post-workout routine can help alleviate muscle soreness and promote faster recovery.
  5. Improved Body Awareness and Posture: Foam roller stretches require individuals to focus on their body’s sensations and areas of tension. By regularly practicing these exercises, you can develop a heightened sense of body awareness, allowing you to identify and address postural imbalances. This awareness can contribute to improved posture, reduced pain, and enhanced overall well-being.

Why Choose PhysioExperts Physiotherapy in Ottawa: To maximize the benefits of foam roller stretch exercises and ensure proper technique and guidance, seeking physiotherapy in Ottawa is highly recommended. Physiotherapists in Ottawa are trained professionals who specialize in assessing and treating musculoskeletal conditions. They can provide personalized guidance, tailor exercises to your specific needs, and monitor your progress to ensure optimal results and safety.

Foam roller stretch exercises offer a myriad of advantages when incorporated into a physiotherapy routine in Ottawa. From muscle relaxation and enhanced flexibility to injury prevention and improved body awareness, these exercises can significantly contribute to your overall well-being. If you’re seeking expert guidance and personalized treatment, consult a physiotherapist in Ottawa who can integrate foam roller stretches into your physiotherapy program. Unlock the potential of foam roller exercises and experience the profound benefits they can bring to your body and mind.

 

Neurological Physiotherapy

Neurological Physiotherapy: Earlier the Better

Physiotherapy is a spectacular therapy in the field of medicine that is effective to solve most of all health problems. 

Neurological Physiotherapy is a special branch of therapy that exclusively involves your brain (Neuro), spinal cord, and your peripheral nerves. This involves loss of muscular movement, physical disability stimulated by mental disability as well as deterioration of neural (nerve) functioning. 

What conditions require Neurological Physiotherapy? 

  •     Stroke
  •     Head injury caused during accidents 
  •     Traumatic Brain Injury
  •     Spinal Cord Injury 
  •     Parkinson’s Disease
  •     Bell’s Palsy 
  •     Multiple Sclerosis 
  •     Paralysis
  •     Muscle spasms 
  •     Lack of sensation in the limbs

All the above-mentioned medical conditions are connected to the brain, spinal cord, or the nervous system of the body. It is when either of these pathways is damaged, the connection of the brain to the specific hands, legs, or the motor organ is disabled. This results in the brain signals not reaching anywhere else in the body. 

Physiotherapy VS Neurological Physiotherapy

Physiotherapy is the stimulation of muscles, ligaments, or tendons to activate the movement and sensation of the muscle. In the same way, Neurological Physiotherapy or Neuro Physiotherapy is the stimulation of certain parts of the brain to repair the connection and the pathway between the brain and the motor organ.  

How does Neurological Physiotherapy help

Treatment plans for Neurological Physiotherapy are different depending on the type of injury and the condition of the injury. These include focusing on improving cardiovascular functioning, strength, and agility, movement, balance as well as the overall coordination of the body muscles. 

  •     Improve muscular strength
  •     Develop a better range of motion 
  •     Improve posture
  •     Decrease muscular contractions 
  •     Reduce muscle spasms 
  •     Improve breathing 
  •     Better balance
  •     Relieve pain 
  •     Promote independent movement 
  •     And to achieve maximum potential

At PhysioExperts, we use a combination of different neurological therapies to provide a beneficial approach to the treatment. Neurological malfunctioning often includes difficulties in breathing, swallowing, and trouble in speech. 

Why should you not wait to begin with Neurological Physiotherapy?

When a rehabilitation program is regarding Neuro i.e., brain, it is necessary to understand that all of our body functions and muscle movements are controlled and coordinated by our brain. 

When the connections between our brain and other body functions are disrupted, there are chances the restoration process may have to begin from scratch when put off for a longer period.

The initial assessment of Neurological Physiotherapy is different from that of regular physiotherapy. Neurological physiotherapy requires a complete analysis of the body regarding the area affected. This means, once when the affected painful area is recognized, the neurological physiotherapist must examine other parts of the body that are controlled by the same part of the brain as that of the painful area. This helps to understand the actual CAUSE OF THE PAIN – Brain, Spinal cord, nerves, or the muscles. 

At PhysioExperts, the physiotherapists are trained to provide a customized plan of treatment after a complete evaluation of the problem. This is why the sessions are usually extended ineffectively by the fee. 

The treatment goals set for you are of 2 types: 

  1.   Short-term goals 
  2.   Long-term goals

Short-term goals that aim for you to be able to carry out daily tasks and routines smoothly without discomfort and most importantly pain. 

Long-term goals include for you to attain complete restoration of the movement and promote strength and agility of the muscles.

Why Choose PhysioExperts for Neurological Physiotherapy in Ottawa?

  •  One-on-One treatment.
  • Evidence-based approaches towards Neurological Physiotherapy.
  • In-home services are available as well.
  • No doctor referral is required.
  • Modern and up-to-date equipmentmen clinic.
  • Experienced and Registered Physiotherapists. 
  • Direct Insurance Billing.

Along with specialized treatment with the physiotherapist, we also provide a customized plan of exercises to do so at home for better results. 

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

For any concerns drop us an email: info@physioexperts.ca 

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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! 

WHAT IS SHOCKWAVE THERAPY? 

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. 

WHAT IS THE “MECHANISM OF ACTION” INVOLVED IN SHOCKWAVE THERAPY? 

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. 

WHAT IS THE BENEFIT OF THE SHOCKWAVE THERAPY? 

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


WHAT CONDITIONS DOES SHOCKWAVE THERAPY CURE?

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

WHAT ARE THE SIDE EFFECTS OF SHOCKWAVE THERAPY? 

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: info@physioexperts.ca
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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: info@physioexperts.ca Book an appointment today with one of our experts and get the solution to all of your problems!  Follow Us Facebook | Twitter |Instagram