Plantar Fasciitis: Soothing the Sole with Effective Exercises and Physiotherapy

Plantar fasciitis is a common foot condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. The plantar fascia acts as a shock absorber and supports the arch of the foot during activities like walking, running, and standing.

When the plantar fascia becomes inflamed or irritated, it can lead to heel pain, usually experienced as a stabbing or sharp sensation in the bottom of the foot, near the heel. The pain is typically most noticeable with the first steps in the morning or after prolonged periods of rest.

Plantar fasciitis often develops gradually and can be caused by various factors, including:

Overuse: Repetitive activities that put stress on the foot, such as running, dancing, or standing for extended periods, can lead to irritation of the plantar fascia.
Foot structure: Flat feet, high arches, or an abnormal walking pattern can put extra strain on the plantar fascia.
Obesity: Carrying excess weight can increase pressure on the feet and contribute to plantar fasciitis.
Improper footwear: Shoes that lack proper support or have worn-out soles may not adequately cushion the foot, leading to increased stress on the plantar fascia.

Plantar fasciitis is characterized by persistent heel pain, especially when taking the first steps in the morning or engaging in activities that stress the foot. The pain may be sharp, throbbing, and accompanied by tenderness in the inner and bottom part of the heel. Gradually developing over time, the condition can lead to stiffness in the foot and limited range of motion.

Below are some suggestions to help with plantar fasciitis:

Stretching Exercises: Perform regular stretching exercises to improve the flexibility of your calf muscles and the plantar fascia. Common stretches include calf stretches against a wall and towel stretches for the plantar fascia.
Strengthening Exercises: Strengthening the muscles around the foot and ankle can provide better support to the plantar fascia. Exercises like toe curls, marble pickups, and ankle circles can be beneficial.
Proper Footwear: Wear supportive and well-cushioned shoes that provide adequate arch support. Avoid walking barefoot, especially on hard surfaces, to reduce stress on the plantar fascia.
Physiotherapy: Physiotherapists can design a personalized exercise and treatment regimen catering to your specific condition. They will not only guide you through appropriate exercises but also employ manual therapy techniques to address and alleviate plantar fasciitis symptoms effectively.

Plantar fasciitis can be a challenging and uncomfortable condition, but with the right approach, it is manageable and treatable. By adopting a comprehensive plan that includes stretching, strengthening exercises, proper footwear, and the support of a physiotherapist, you can significantly improve your recovery journey. Remember, every individual’s experience with plantar fasciitis may differ, so it’s crucial to find what works best for you.

If you’re struggling with persistent heel pain and suspect plantar fasciitis, don’t hesitate to take the next step towards healing. Booking an appointment with a qualified healthcare professional will allow for a thorough assessment and a tailored treatment plan to address your specific needs.

Take action today and embark on the path to a pain-free and active life!

Unlocking the Secret to Sacroiliac Joint Pain: Your Ultimate Guide to Relief and Recovery!

Sacroiliac joint pain and dysfunction refer to discomfort and impairment in the sacroiliac joint, which is located in the lower back and connects the sacrum (the triangular bone at the base of the spine) to the ilium (the large pelvic bone). The sacroiliac joint plays a crucial role in supporting the weight of the upper body and transmitting forces between the spine and lower extremities.

While sacroiliac joint pain and dysfunction can affect individuals of various ages and genders, certain factors may increase the likelihood of experiencing this condition. Pregnant women are more prone to sacroiliac joint pain and dysfunction due to hormonal changes that loosen ligaments in preparation for childbirth, leading to increased joint mobility and potential instability.

Repetitive stress from certain occupations or activities that involve repetitive movements or prolonged periods of sitting or standing can also contribute to the development of sacroiliac joint pain and dysfunction. Furthermore, age-related degenerative changes and certain conditions like arthritis or ankylosing spondylitis can make individuals more susceptible to this condition.

Below are some of the causes of sacroiliac joint pain and dysfunction:

Trauma or injury: Falls, accidents, or direct blows to the sacroiliac joint can cause misalignment or damage, leading to dysfunction and pain.
Pregnancy and childbirth: Hormonal changes during pregnancy can cause increased joint laxity, leading to sacroiliac joint dysfunction. The pressure exerted during childbirth can also contribute to joint problems.
Leg length discrepancy: Significant differences in leg length can alter the mechanics of the pelvis and sacroiliac joint, leading to dysfunction and pain.
Muscle imbalances or weakness: Weakness or imbalance in the muscles surrounding the sacroiliac joint, such as the gluteal or core muscles, can result in abnormal joint movement and pain.

Below are some of the possible signs and symptoms of sacroiliac joint pain and dysfunction:

Pain: Persistent or intermittent pain in the lower back, buttocks, hips, or groin area is a hallmark symptom of sacroiliac joint dysfunction. The pain is typically localized to one side but can occasionally affect both sides.
Difficulty standing or sitting for prolonged periods: Individuals with sacroiliac joint dysfunction often find it uncomfortable to sit or stand for long durations.
Clicking or popping sensation: Some individuals may experience a clicking or popping sensation in the sacroiliac joint during movement.
Pain with movement: Pain can be exacerbated by specific movements, such as standing up from a seated position, walking, climbing stairs, or turning in bed.

How we can help

Manual therapy: Physiotherapists may use various hands-on techniques to improve the alignment, mobility, and stability of the sacroiliac joint. This can include joint mobilizations, manipulations, soft tissue techniques, and stretching to reduce pain and restore proper joint function.
Corrective exercises: Specific exercises are prescribed to address muscle imbalances, strengthen weak muscles, and improve stability around the sacroiliac joint. These exercises may focus on the core, gluteal, and hip muscles, as well as the surrounding muscles of the trunk and pelvis.
Postural and movement education: Physiotherapists can provide guidance on proper posture and body mechanics to minimize stress on the sacroiliac joint. They may teach you how to sit, stand, walk, and perform daily activities with optimal alignment and movement patterns.

It’s important to consult a physiotherapist or healthcare professional who can tailor the treatment plan to your specific needs and condition. They will conduct a thorough assessment and develop an individualized treatment approach for your sacroiliac joint pain and dysfunction.

Book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your sacroiliac joint pain and dysfunction!

Ankle Sprain Rehab: How to Unlock your Mobility and Prevent Recurring Injuries

An ankle sprain can be a painful and frustrating experience, disrupting your daily activities and impeding your mobility. However, with the right approach to ankle sprain rehabilitation, you can speed up your recovery, regain stability, and return to your active lifestyle. Whether you’re an athlete or simply someone seeking a swift and thorough recovery, read on to discover key strategies for rehabilitating ankle sprains and reclaiming your strength.

An ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn due to a sudden twisting or rolling motion. It is a common injury, affecting people of all ages and activity levels. Proper rehabilitation is essential to ensure the ankle heals correctly, restore functionality, and prevent future re-injury.

Recovering from an ankle sprain involves a comprehensive approach that focuses on reducing pain and inflammation, restoring range of motion, rebuilding strength, and improving balance and stability. By following a well-designed ankle sprain rehab program, you can expedite the healing process, minimize downtime, and get back on your feet with confidence.

Below are some of the most common causes of ankle sprains:

  • Awkward Landings: Landing on an uneven surface or landing improperly after a jump can cause the ankle to roll or twist, leading to a sprain.
  • Sports Injuries: Participating in high-impact sports, such as basketball, soccer, or tennis, increases the risk of ankle sprains due to sudden changes in direction, collisions, or accidental tripping.
  • Uneven Terrain: Walking or running on uneven surfaces, such as hiking trails or unpaved pathways, can cause the foot to twist unexpectedly, resulting in an ankle sprain.
  • Inadequate Footwear: Wearing improper or unsupportive footwear with insufficient ankle support increases the vulnerability of the ankle joint and can contribute to sprains.
  • Weak Muscles and Ligaments: Insufficient strength and flexibility in the muscles and ligaments surrounding the ankle can make it more susceptible to sprains, as they are less able to stabilize and protect the joint during sudden movements.

Below are some of the common signs and symptoms of an ankle sprain:

  • Pain: Ankle sprains typically cause pain, which can range from mild discomfort to severe pain, depending on the severity of the sprain.
  • Swelling: Swelling around the ankle joint is a common symptom of a sprain. The affected area may appear visibly swollen and feel tender to the touch.
  • Bruising: In many cases, ankle sprains result in bruising around the affected area. This discoloration is due to bleeding beneath the skin as a result of the injury.
  • Limited Range of Motion: Ankle sprains often lead to a decreased ability to move the ankle joint freely. You may experience difficulty or pain when attempting to flex or extend your foot.
  • Instability: An unstable sensation in the ankle is a common symptom of a sprain. The affected ankle may feel weak or wobbly, making it challenging to bear weight or maintain balance.

How physiotherapy can help rehabilitate your ankle sprain:

Physiotherapy plays a crucial role in the rehabilitation of ankle sprains. A qualified physiotherapist can assess the severity of the sprain, develop an individualized treatment plan, and guide you through the recovery process. Here are several ways physiotherapy can help rehab ankle sprains:

Initial Assessment: A physiotherapist will conduct a thorough evaluation of your ankle, including assessing the range of motion, strength, stability, and any associated functional limitations. This assessment helps determine the severity of the sprain and guides the development of an appropriate treatment plan.

Manual Therapy: Hands-on techniques such as joint mobilizations, soft tissue massage, and gentle stretching can help restore mobility, improve blood flow, and reduce muscle tension around the injured ankle. Manual therapy techniques are tailored to the individual’s specific needs and can enhance the healing process.

Strengthening Exercises: Strengthening the muscles around the ankle joint is crucial for stability and preventing future sprains. Physiotherapists design a progressive strengthening program that targets the muscles in the ankle, calf, and lower leg. Exercises may include calf raises, resistance band exercises, and balance exercises to enhance strength and stability.

Below are also a few exercises that can help strengthen your ankle:

How we can help

Booking a physiotherapy session with a qualified healthcare professional is a wise step towards optimizing your recovery. A physiotherapist can accurately assess your condition, provide personalized treatment plans, and guide you through the rehabilitation process with expertise and support. Their knowledge and experience will ensure that you receive the most effective and efficient care tailored to your specific needs.

Book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your ankle sprain!

Or if you’re not located near our clinic, consider enrolling into our Unlock your Ankle Mobility Rehab Program! This 12 week ankle mobility rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!

The Power of Performance Therapy for Strength, Conditioning, Mobility, and Injury Prevention

Performance therapy is a type of physical therapy that focuses on improving movement patterns, optimizing athletic performance, preventing injuries, and rehabilitating existing injuries.

It is a holistic approach to wellness that aims to address not only the physical but also the mental and emotional aspects of an athlete’s health. In this article, we will discuss the benefits of performance therapy in building strength, conditioning, mobility, and injury prevention.

Building Strength

Performance therapy can help athletes build strength by focusing on functional movements that translate into improved performance. By identifying areas of weakness or imbalance, our health care practitioners (who also have a strong strength background) can help you create personalized strength programs that target those specific areas. This targeted approach not only helps athletes to build strength but also improves their overall movement patterns, which can lead to increased power and speed.

Conditioning

Conditioning is an essential aspect of any athlete’s training program. Performance therapy can help athletes improve their conditioning by assessing their current fitness level and developing a personalized conditioning plan. This plan may include aerobic and anaerobic exercises, interval training, and other techniques designed to improve cardiovascular endurance, muscular endurance, and overall fitness.

Mobility

Mobility is critical to an athlete’s performance and is often overlooked in traditional training programs. Performance therapy can help athletes improve their mobility by identifying areas of tightness or restriction and using techniques such as stretching, massage, and joint mobilization to increase range of motion. Improved mobility can lead to better movement patterns, decreased risk of injury, and increased performance.

Injury Prevention

Injuries are a common occurrence in sports, and they can sideline athletes for weeks or even months. Performance therapy can help prevent injuries by identifying areas of weakness or imbalance and addressing them before they become problematic. By improving overall movement patterns, strength, and mobility, athletes can reduce their risk of injury and stay on top of their game.

Performance therapy is a valuable tool for active individuals and/or athletes looking to improve their strength, conditioning, mobility, and injury prevention. By taking a holistic approach to wellness, performance therapists can help athletes reach their full potential and stay injury-free. If you are an athlete looking to improve your performance, consider incorporating performance therapy into your training program.

Click here to start working with one of our health care practitioners and start moving pain free now!

Understanding Sciatica: Causes, Symptoms, and Effective Treatment with Physiotherapy and Exercise

Sciatica is a condition that affects the sciatic nerve, which is the largest nerve in the human body. It runs from the lower back down to the legs and feet, and when it becomes inflamed or irritated, it can cause a range of painful symptoms.

In this article we’ll explore the signs and symptoms of sciatica, its causes, and how physiotherapy and exercise can help fix it.

Signs and Symptoms of Sciatica:

The symptoms of sciatica can vary from person to person, but they typically include:

  • Pain in the lower back, buttocks, hips, or legs (usually on one side of the body)
  • Numbness, tingling, or a burning sensation in the affected area
  • Weakness in the legs or feet
  • Difficulty standing or walking
  • Shooting pain that worsens with movement, coughing, or sneezing

Causes of Sciatica:

There are several underlying conditions that can lead to sciatica, including:

  • Herniated or bulging discs in the spine
  • Spinal stenosis (narrowing of the spinal canal)
  • Spondylolisthesis (slipped vertebrae)
  • Degenerative disc disease
  • Piriformis syndrome (compression of the sciatic nerve by the piriformis muscle)

How Physiotherapy Can Help Fix Sciatica:

Physiotherapy is an effective treatment option for sciatica. It can help to reduce pain, improve mobility, and prevent future injuries. Here are some of the techniques that physiotherapists may use to treat sciatica:

Manual Therapy: This includes techniques such as soft tissue massage, joint mobilization, and trigger point therapy. These techniques can help to reduce pain, improve range of motion, and promote healing.

Exercise Therapy: A physiotherapist can design a customized exercise program that targets the specific needs of each patient. This may include stretching exercises to improve flexibility, strengthening exercises to build up the muscles that support the spine, and low-impact aerobic exercises to improve overall fitness.

Posture and Ergonomic Assessments: Poor posture and incorrect ergonomics can contribute to sciatica. A physiotherapist can assess a patient’s posture and ergonomics and provide guidance on how to make adjustments to reduce the risk of further injury.

How Exercise Can Help Fix Sciatica:

Exercise is an important component of sciatica treatment. It can help to reduce pain, improve mobility, and prevent future injuries. Here are some of the exercises that may be recommended for people with sciatica:

Hamstring Stretches: Tight hamstrings can contribute to sciatica. Stretching the hamstrings can help to reduce tension in the lower back and alleviate pain.

Core Strengthening: A strong core can provide support for the spine and reduce the risk of further injury. Exercises such as planks and bridges can help to strengthen the core muscles.

Low-Impact Aerobic Exercise: Walking, swimming, and cycling are all low-impact aerobic exercises that can improve overall fitness and reduce pressure on the lower back.

Sciatica can be a painful and debilitating condition, but there are effective treatment options available. Physiotherapy and exercise can help to reduce pain, improve mobility, and prevent future injuries.

A physiotherapist can help to create a customized treatment plan that’s tailored to your specific needs and can provide guidance on how to perform exercises safely and effectively. Book your appointment and start working with a health care practitioner to help correct your sciatica!

Pelvic Floor Physiotherapy: What It Is and How It Can Help You

Pelvic floor physiotherapy is a specialized form of physiotherapy that focuses on the pelvic floor muscles, which are responsible for supporting the bladder, bowel, and uterus.

These muscles can become weakened or damaged due to a variety of factors, including pregnancy, childbirth, aging, surgery or even neurological conditions.

If you are experiencing pelvic pain, discomfort during sex, urinary incontinence, or other issues related to your pelvic floor, pelvic floor physiotherapy may be able to help. This type of therapy involves working with a trained therapist who can help you learn how to properly contract and relax your pelvic floor muscles, as well as provide exercises and other techniques to strengthen and improve their function.

Here are some of the key benefits of pelvic floor physiotherapy:

  1. Improved bladder and bowel control: Pelvic floor physiotherapy can help strengthen the muscles that control urination and bowel movements, leading to improved bladder and bowel control. It is particularly beneficial for individuals experiencing urinary incontinence, overactive bladder, fecal incontinence, or constipation.
  2. Reduced pelvic pain: Pelvic floor dysfunction can contribute to chronic pelvic pain in both men and women. Pelvic floor physiotherapy techniques, such as manual therapy and relaxation exercises, can help alleviate pain, reduce muscle tension, and improve overall comfort.
  3. Enhanced sexual function: Pelvic floor physiotherapy can address issues affecting sexual function, such as erectile dysfunction, premature ejaculation, pain during intercourse (dyspareunia), and difficulty achieving orgasm. By strengthening and relaxing the pelvic floor muscles, individuals may experience improved sexual sensation and function.
  4. Pre- and postpartum benefits: Pregnancy and childbirth can significantly impact the pelvic floor muscles. Pelvic floor physiotherapy during pregnancy can help prepare the muscles for labor and delivery, potentially reducing the risk of complications such as perineal tearing. Postpartum, pelvic floor exercises and rehabilitation can aid in the recovery of the pelvic floor muscles, addressing issues like urinary incontinence and pelvic organ prolapse.
  5. Management of pelvic organ prolapse: Pelvic organ prolapse occurs when one or more pelvic organs, such as the bladder, uterus, or rectum, descend into or protrude from the vaginal opening. Pelvic floor physiotherapy can provide non-surgical management options, including exercises, positioning strategies, and lifestyle modifications, to help support the pelvic organs and alleviate symptoms.
  6. Pre- and post-surgical support: For individuals undergoing pelvic surgery, such as prostatectomy, hysterectomy, or repair of pelvic organ prolapse, pelvic floor physiotherapy can play a crucial role in pre- and post-operative care. It can help strengthen the pelvic floor muscles before surgery, promoting optimal recovery and improving surgical outcomes.
  7. Improved core stability and posture: The pelvic floor muscles are an integral part of the core musculature, along with the deep abdominal and back muscles. By targeting the pelvic floor, pelvic floor physiotherapy can improve core stability and posture, leading to better overall body mechanics and reduced risk of injuries.
  8. Education and self-management: Pelvic floor physiotherapy includes education about pelvic floor anatomy, function, and proper techniques for exercising and relaxing the pelvic floor muscles. This knowledge empowers individuals to actively participate in their own care and make informed decisions about their pelvic health.

If you are considering pelvic floor physiotherapy, it is important to find a qualified therapist who has specialized training in this area. They will be able to provide you with a personalized treatment plan that takes into account your unique needs and goals.

At the end of the day, pelvic floor physiotherapy can be a life-changing treatment for those experiencing pelvic floor dysfunction. If you are struggling with these issues, don’t hesitate to reach out to a qualified pelvic floor physiotherapist today.

If you are experiencing pelvic floor dysfunction and want to explore the benefits of pelvic floor physiotherapy, book an appointment with our pelvic floor physiotherapist. Your pelvic floor health is too important to ignore!

Fixing Tennis Elbow: Symptoms, Causes, and Exercises to Alleviate Pain

Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the outer part of the elbow. It is a common injury that is caused by overuse of the forearm muscles and tendons, often from activities such as playing tennis, typing on a keyboard, or lifting weights. In this article, we will discuss the signs and symptoms of tennis elbow, its causes, and how to fix it.

Signs and Symptoms

The most common symptom of tennis elbow is pain and tenderness on the outside of the elbow. This pain can be mild or severe and may worsen when you grip an object, twist your forearm, or lift something. You may also experience stiffness in your elbow and forearm, as well as weakness in your grip.

Causes

Tennis elbow is caused by repetitive motions and overuse of the forearm muscles and tendons. This can lead to small tears in the tendons that attach to the lateral epicondyle, the bony bump on the outside of the elbow. Over time, these tears can lead to inflammation and pain.

Tennis elbow can be caused by a variety of activities, including playing tennis or other racquet sports, typing on a keyboard for long periods of time, using hand tools such as screwdrivers and hammers, and lifting heavy objects. It can also be caused by poor technique or posture during these activities, as well as by age-related wear and tear on the tendons.

How To Fix Tennis Elbow

Manual Therapy

Manual therapy can be an effective treatment option for tennis elbow. Manual therapy is a type of physical therapy that involves hands-on techniques to manipulate and mobilize soft tissues and joints in the body. In the case of tennis elbow, manual therapy can help to reduce pain, improve range of motion, and promote healing.

Exercises

Once the initial pain and inflammation have subsided, it’s important to start doing exercises to strengthen the muscles in your forearm. This can help prevent future injuries and improve your overall grip strength.

By doing specific exercises that target the forearm muscles, you can help to strengthen these muscles and reduce the strain on the tendons. This can help to alleviate pain and prevent future injuries from occurring. Additionally, exercises can help to improve range of motion and flexibility in the elbow and wrist, which can also help to reduce pain and stiffness.

In addition to these exercises, it’s important to maintain good posture and technique during activities that involve the forearm muscles. This can help prevent future injuries and reduce the risk of re-injury.

Final Thoughts

Tennis elbow can be a painful and debilitating condition, but with the right treatment and exercises, it can be fixed. Rest and ice can help reduce pain and inflammation, while exercises can help strengthen the muscles in your forearm and improve your grip strength.

By taking steps to prevent future injuries, you can keep your elbow healthy and pain-free. Book an appointment now and work with one of our health care practitioners to fix your tennis elbow now!

Sports Massage Therapy: How It Can Help You Reach Your Peak Performance

Sports massage therapy is a specialized form of massage therapy designed to help athletes and active individuals enhance their performance, reduce the risk of injury, and speed up recovery from sports-related injuries. This type of therapy involves the manipulation of soft tissue, such as muscles, tendons, and ligaments, using various massage techniques.

Here are some ways that sports massage therapy can help you reach your peak performance:

Improved muscle flexibility and range of motion

Sports massage therapy can help improve muscle flexibility and range of motion, allowing you to move more freely and perform better. Tight muscles can cause pain and stiffness, limiting your mobility and reducing your athletic performance. Sports massage therapy can help relieve muscle tension and increase flexibility, making it easier for you to move and perform at your best.

Reduced risk of injury

Sports massage therapy can help reduce the risk of injury by improving muscle function and reducing muscle tension. When muscles are tight and stiff, they are more prone to injury, especially during intense physical activity. By loosening up tight muscles and improving flexibility, sports massage therapy can help prevent injuries and keep you on top of your game.

Faster recovery from sports-related injuries

Sports massage therapy can also help speed up recovery from sports-related injuries. When you experience an injury, it can take time for your body to heal and recover. Sports massage therapy can help stimulate blood flow to the injured area, reducing inflammation and promoting healing. It can also help reduce scar tissue, allowing for faster recovery and return to activity.

Improved mental focus and relaxation

Sports massage therapy can also help improve mental focus and relaxation, which are crucial for athletic performance. When you are stressed or anxious, your body may tense up, reducing your ability to perform at your best. Sports massage therapy can help reduce stress and promote relaxation, allowing you to focus better and perform more effectively.

Individuals who spend long hours sitting at a desk can experience muscle tension and stiffness, and sports massage therapy can help relieve this tension and improve range of motion. It can also help individuals with chronic pain caused by conditions such as fibromyalgia, arthritis, or back pain.

Additionally, sports massage therapy can help correct muscle imbalances, which can occur as a result of poor posture, injury, or overuse. This can help prevent injuries and improve athletic performance.

In conclusion, sports massage therapy can be an effective tool for athletes and active individuals looking to enhance their performance, reduce the risk of injury, and speed up recovery from sports-related injuries. If you are interested in sports massage therapy, consider booking an appointment with one of our registered massage therapists.

With regular sports massage therapy, you can reach your peak performance and achieve your athletic goals. Click here to book your Sports Massage Therapy session now!

How to Fix Iliotibial Band Syndrome

Iliotibial (IT) band syndrome is a common injury among runners and cyclists. It occurs when the iliotibial band, a thick band of tissue that runs along the outside of the thigh from the hip to the knee, becomes tight and rubs against the bone on the outside of the knee. This can cause pain, swelling, and inflammation in the knee. The IT band helps to stabilize the knee and hip joints and also aids in the movement of the knee.

Iliotibial (IT) band syndrome affects mostly people who engage in activities that involve repetitive knee movements such as running, cycling, and hiking. It is common among athletes and fitness enthusiasts, particularly runners and cyclists. It is also common among people who have a sudden increase in physical activity, such as military personnel and hikers.

Additionally, individuals with certain underlying conditions may be more at risk for developing IT band syndrome. These may include:

  • Muscle imbalances: People with imbalances in the muscles around the hip and thigh may be more likely to develop IT band syndrome.
  • Overpronation: Overpronation, a condition in which the foot rolls inward too much when walking or running, can put extra stress on the IT band.
  • Leg length discrepancies: People with one leg that is slightly longer than the other may be more prone to IT band syndrome.

The signs and symptoms of ITBS include:

  • Pain on the outside of the knee, which is often worse when running downhill or on a banked surface.
  • Stiffness or tightness in the iliotibial band.
  • Tenderness and swelling in the area of pain.
  • A snapping or popping sensation in the knee when the iliotibial band rubs over the thigh bone. Weakness or instability in the knee.

Below is also a video that further goes through the causes, signs and symptoms along with corrective exercises for iliotibial band syndrome:

Symptoms often worsen with activity and improve with rest. ITBS can also cause pain in the hip or thigh, but it is most commonly felt at the knee.

How We Can Help

If you’re looking to rehabilitate your iliotibial band syndrome, please enroll into our Unlock your Hip Mobility Rehab Program!

This 12 week hip mobility rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!

Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your iliotibial band syndrome!

How to Unlock your Ankle Mobility

Ankle mobility is an important aspect of physical health that is often overlooked. However, limited ankle mobility can lead to compensations in other joints, pain, and injury. Fortunately, there are several ways to improve ankle mobility, and doing so can have numerous benefits for your overall health and wellbeing.

Why is ankle mobility important?
The ankle joint is a hinge joint that connects the lower leg bones (tibia and fibula) to the foot bones. It is responsible for flexion, extension, and rotation of the foot. Proper ankle mobility allows for smooth movement in different directions, which is crucial for activities such as walking, running, jumping, and changing directions.

Without adequate ankle mobility, the body may compensate by putting extra stress on other joints, leading to pain and injury. Limited ankle mobility can also affect balance and stability, which can increase the risk of falls and ankle sprains.

What causes limited ankle mobility?

There are several factors that can contribute to limited ankle mobility, including:
  1. Inactivity: A sedentary lifestyle can cause the muscles and tendons around the ankle joint to become tight and stiff, reducing mobility.
  2. Injury: A sprained ankle or other ankle injuries can lead to scar tissue and limited mobility.
  3. Tight footwear: Wearing shoes that are too tight or have a high heel can reduce ankle mobility over time.
  4. Aging: As we age, the muscles, tendons, and ligaments in the ankle joint can become less flexible, leading to limited mobility.
How to improve ankle mobility:
Improving ankle mobility can be achieved through a variety of exercises and stretches. Here are some ways to improve ankle mobility:
  1. Foam rolling: Place your calf muscles on top of a foam roller and simultaneously drive the leg down and flexing and extending the ankle
  2. Ankle dorsiflexion stretch: Start in a lunge position with both legs bent to roughly 90 degrees and grabbing onto a stationary object such as a squat rack. Drive the knee forward without having the heels lift off the ground
  3. Seated toe raises: Sit with your feet shoulder width apart and squeezing onto a foam roller with your knees. While keeping the heels on the ground, lift the feet up towards the ceiling
Incorporating these exercises into your daily routine can help improve ankle mobility and reduce the risk of injury.
How we can help

If you’re looking to rehabilitate your ankle pain, please enroll into our Unlock your Ankle Mobility Rehab Program!

This 12 week ankle rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!

Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan to start improving your ankle mobility.