The Top 5 Ways that Physical Therapy Can Help Osteoarthritis

The Top 5 Ways that Physical Therapy Help Your Osteoarthritis (OA)!

Have you, or a loved one, been diagnosed as having osteoarthritis? Are you feeling left in the dark with what osteoarthritis is or what you can do to help treat it? Consider this blog a starting point to understating more about osteoarthritis and what you can do to help manage your condition!

 

Before we jump into the discussion, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy & Sports Rehab in Okotoks, Alberta. At our physiotherapy clinic, we have been treating people with osteoarthritis for the last 8+ years and have helped many people (just like you!) overcome the obstacles that osteoarthritis can seem to present.

First, let's start with an understanding of what osteoarthritis is:

 

what is Osteoarthritis (OA)?

Osteoarthritis (OA) is a common degenerative disease that affects our joints. With osteoarthritis, the cartilage (or the cushioning tissue between the bones of a joint) starts to break down. Over time, the cartilage can wear away leading to exposure of the underlying bone. This bone exposure leads to pain, stiffness, swelling and reduced movement of the affected joint. With time, the once smooth joint will become rough, and the cycle of pain, swelling, stiffness will continue and progress in severity.

What Joints are often affected by Osteoarthritis (oa)?

Osteoarthritis can occur in any joint, but we most commonly see it in:

  • Low back osteoarthritis (or degenerative disc disease)

  • Knee osteoarthritis

  • Hip osteoarthritis

  • Shoulder osteoarthritis

  • Hand osteoarthritis

Why Does Osteoarthritis occur?

Osteoarthritis can develop due to a variety of factors, including age, genetics, previous joint injuries, and being overweight. Symptoms of osteoarthritis can vary based on the person, but may include:

  • Pain or tenderness in the affected joint

  • Stiffness

  • Swelling

  • A crunching, grinding, or catching feeling when moving the joint,

  • Decreased range of motion (or movement)

Most osteoarthritis develops gradually and slowly progresses in severity. Many people deal with the beginning stages of osteoarthritis for months (or even years!) before they know that they are developing it.

Is There A Cure For Osteoarthritis?

There is no cure for osteoarthritis - once you have osteoarthritis in a joint, it will be there for good. Saying that, there are many treatments - such as physiotherapy and lifestyle modifications - that can help manage symptoms, improve quality of life, and truly minimize the effects of the arthritis on your life.

Today, in this blog post, we are going to go over the benefits of physical therapy and how it can help you manage your osteoarthritis. Fortunately, if you start to actively manage your osteoarthritis, you can slow its progression and minimize its effect on your life substantially.

5 Things That Physio Can Do To Help Osteoarthritis

… and why our physiotherapists at MOMENTUM Physical Therapy are the best suited to help you out!

1. Education:

First and foremost, understanding what osteoarthritis is and why your joints hurt is the first step in successfully managing your condition. All too often, we hear stories about what people think their osteoarthritis is. Common misconceptions include:

  • Now that I have knee osteoarthritis, I am going to need a knee replacement.

  • Now that I have osteoarthritis in my hands, I am afraid that it is going to spread to my elbow and shoulder.

  • Now that my doctor has told me that I have low back osteoarthritis (or degenerative disc disease), I am going to have low back pain forever.

  • Now that I have hip osteoarthritis, I should’t go for walks anymore.

Do any of these sound familiar to you? Maybe you have your own notion of the long term implication of osteoarthritis.

Physical therapists are great resources for you to learn about your osteoarthritis, understand what your current limitations are (and truthfully, they probably are not as limiting as you might think!), and learn how you can take charge of your osteoarthritis and successfully manage it.

At MOMENTUM Physical Therapy, we strive to teach you about your condition so you know the true implications of your arthritis. Understanding what is going on (and how you can tackle it) is the first step in successfully treating your osteoarthritis.

2. Hands On Physiotherapy:

When osteoarthritis begins to develop in a joint, you will often start feeling some stiffness, pain, and discomfort. This is a normal protective mechanism that is built into our bodies to help protect the inflamed and irritated joint.

For example, if you sprain an ankle or pull a muscle in your back, this short term tightening and stiffness is ok as the body repairs itself. However, if you are dealing with osteoarthritis, this stiffness and discomfort can have a detrimental effect on your joint health.

Prolonged joint stiffness will cause the joint to move incorrectly, which can lead to further joint damage and deterioration.

Hands on physical therapy is a powerful tool to help maintain (and maximize) normal joint movement in order to slow and stop osteoarthritis progression. Your physical therapist will perform treatments that may include:

  • Joint mobilizations/manipulations (gently loosening up the stiffening joint)

  • Trigger point muscle release (loosening the tightened protective muscles)

  • Intramuscular stimulation (loosing the tightened protective muscles. (click here to learn more about IMS)).

  • Acupuncture (loosening up the tightening muscles and reducing inflammation)

These treatments are designed specifically to loosen the tightening joint. Getting hands on treatment is a crucial step to resetting the irritated joint so you can continue to take charge of the osteoarthritis.

As a bonus, not only will these hands on physio treatments loosen up the osteoarthritic joint, but it will also reduce your pain, reduce your stiffness, and increase your ability to function (so you can continue to do what you love!). At MOMENTUM Physical therapy, we will ensure that you receive the hands on treatment that you need to maximize your joint health.

3. Exercises:

Research has shown time and time again that proper exercise is a key element to successful osteoarthritis management. Often people become hesitant to move (and strengthen!) for fear that moving and strengthening an osteoarthritic joint will make the osteoarthritis worse.

Interestingly enough, we see the opposite!

Individuals who become inactive tend to have their osteoarthritis progress, their pain increase, and their quality of life decrease. These inactive individuals tend to see their weight increase (which puts more load through the joints) and their muscles weaken (which leads to increased joint shearing and pressure as the stabilizing muscles no longer function optimally).

Individuals who learn how to properly increase their strength, balance, and endurance actually see their osteoarthritis symptoms reduce (and their quality of life improve). Routine physical exercise has been shown to:

  1. Reduce body weight and joint loads

  2. Improve joint movement

  3. Increase muscular strength and balance to protect the arthritic joints

  4. Increase activity tolerance to complete low to moderate intense activities

Connecting with a physical therapist, like those here at MOMENTUM Physical Therapy, can show you the specific exercises that you need to increase your joint movement, strength, and endurance. These specific exercises will become foundational to you managing your osteoarthritis and preventing symptom progression. Getting the right exercises is a HUGE component to your success.

4. Pain Management Strategies:

There is no arguing that sometimes osteoarthritis can be painful - especially when it is in an advanced state. Sometimes an arthritic hip or low back is just mad and needs some help to settle down.

Although osteoarthritis cannot be cured, there are treatments and strategies that physical therapists can use to help reduce your pain (in addition to the hands on treatments that we discussed above).

Depending on your symptoms, some common physical therapy treatments to help manage your osteoarthritis pain include:

  • Heating with hot packs, a hot compress or a hot tub. Heat will help loosen a stiffened joint (but should not be used of the joint is red, hot, or swollen).

  • Ice, cold packs, or Gameready cold compression. Ice will help reduce the swelling that sometimes can accompany and osteoarthritis flare.

  • TENS (Transcutaneous Electrical Nerve Stimulation). A tingly buzzing machine to temporarily distract your brain from your painful and arthritic joint.

  • Acupuncture. Tapping into traditional acupuncture can be an extremely powerful tool to help reduce joint swelling and pain.

At MOMENTUM Physical Therapy, we use these strategies everyday to help reduce and reset osteoarthritis pain. Your physical therapist will be able to review, teach, and apply some of these tools to you to bring you some relief from your osteoarthritic pain. It is important to note that all of these techniques will provide temporary relief to your symptoms. Ensuring that you are getting hands on therapy and exercises (like we mentioned above) are your best ways to provide longer term relief.

5. Bracing:

If your osteoarthritis has progressed to a state where you need a little more support than hands on work, exercise, and pain relieve strategies can provide, you might need to try specific braces or supports to take pressure off of the arthritic joint.

We see this most commonly applied to the knee.

Without getting into the nitty gritty details, knees often develop osteoarthritis in one of their compartments (FYI - there are three compartments in the knee). There are specific braces (Custom Offloading knee braces) that can be used to take the pressure off of the compartment with the osteoarthritis and redistribute the load onto a healthy compartment.

We have had a ton of success with the Offloading Knee Brace when it is properly prescribed and many people return to near normal levels of activity when wearing the brace appropriately.

If you are having difficulty managing your osteoarthritis, your physical therapist can evaluate your arthritic joint and let you know what options you have for bracing or support.

Overall, osteoarthritis is a very common condition that we see and treat at MOMENTUM Physical Therapy in Okotoks daily. Many people cary an unnecessary perception on the burden that osteoarthritis can have on their life. Connecting with a physical therapist is a vital step for you to learn about your osteoarthritis, receive some hands on therapy and exercise, get some pain relief, and restore your quality of life.

If you are dealing with osteoarthritis (or know someone who is), reach out. Our team of award-winning physical therapists at MOMENTUM Physical Therapy, located in Okotoks, would be thrilled to partner with you to set a recovery plan in motion and get you back to doing what you love to do.

Don’t delay, call today to start working with one of our Physical Therapists in Okotoks.

You don’t need to live in pain…

Our award-winning team here at MOMENTUM Physical Therapy- in Okotoks, is ready to help! Give us a call today at 403-982-5600 to get booked in with one of our awesome physiotherapists, massage therapists, or trainers. Or feel free to book online HERE!

We’re here for you!

Frequently Asked Questions

Can physiotherapy fix osteoarthritis?

Although physiotherapy cannot remove arthritis from your joints, it is a powerful tool to reduce your pain, improve your movement, prevent arthritis from worsening, and maintain your quality of life. If you are dealing with arthritis in your body, it is a good idea to consult with a physical therapist to learn about how you can minimize your arthritis and its effect on your life.

What type of physiotherapy can help with osteoarthritis?

Physical therapy that focuses on a combination of hands on therapy, education, and appropriate exercise is the best way to manage and minimize the effects of arthritis on your body. Treating and learning how to manage your arthritis is the best way to minimize its effect on your life.

What is the best thing to do to combat osteoarthritis?

The best way to manage arthritis is to receive hands on therapy with specific strength, endurance, and range of motion exercises tailored to your needs. Consulting with a physiotherapist is a great resource to start with.

Meet our Registered physiotherapists:

Meet our Kinesiologists:

Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.

 

If you are experiencing shoulder pain, have a back injury, or you just want to learn more about how massage therapy and physiotherapy can help heal your pain, don’t delay and call MOMENTUM Physical Therapy today. You can reach registered physiotherapists and massage therapists at MOMENTUM, located in Okotoks, by calling 403-982-5600. We look forward to helping you feel you best again.

Why Should I Do My Physio Exercises?

The Top 6 Reasons Why You NEED To Do Your Physio Exercises!

So we’ve all been there. We’ve developed a new injury, an ache, a pain, a strain, a sprain… you name it, but we’ve all been in pain at some point.

To combat the pain you decide to go see a physio (great choice by the way!) and they provide some hands-on-treatment and give you a list of exercises to be completed.

Then at every follow-up session they again give you hands-on-treatment, but they also ask how your exercises are going. How often you’re doing them, are they hard, any questions, etc. Well, what do you say? I hope that after reading this blog you will feel empowered to say “YES! I’ve done my exercises, and I’m starting to feel so much better already!”.

This blog post is all about the importance of doing your physio exercises, and why they prescribed to you anyway!

 

Before we go any further, let me introduce myself. My name is Stephen Uhrbach and I am the owner, and lead physical therapist, at MOMENTUM Physical Therapy & Sports Rehab in Okotoks. Today I wanted to talk to YOU about exercise. At my physio clinic here in Okotoks, I employ not only physiotherapists, but also massage therapists, kinesiologists, and even a personal trainer. Curious why kinesiologists and personal trainers are on our team? Let me fill you in!

 

what is a kinesiologist?

A kinesiologist is someone who helps people move and exercise in a way that is safe and healthy for them. At MOMENTUM Physical Therapy, located in Okotoks, our kinesiologists all have, at minimum, a Bachelor of Science degree in kinesiology. This means they have gone to university to better understand how the body moves and works, and how to safely and correctly complete sport and exercises. Our kinesiologists use their knowledge of how the body works to execute the personalized exercise programs, that are created by your physiotherapist, to help people improve their physical abilities, recover from injuries, and prevent future injuries. Kinesiologists work with people of all ages and fitness levels, including athletes, children, seniors, and people with disabilities or chronic conditions.

Why should I do my exercises at the clinic?

Here at MOMENTUM Physical Therapy we believe that it is important to make sure that every one of our clients knows exactly how to perform their exercises when they are doing them at home alone. This is why at every appointment you will be working 1-1 with one of our kinesiologists to go over all of your prescribed exercises.

Even if you are well verses in the world of exercises, it’s important that our kinesiologists provide you with specific knowledge and guidance to help you optimize your exercise routine and achieve your goals more effectively and safely.

Okay, so now that we’ve covered WHY we believe our kinesiologists are so important are you ready for MOMENTUM Physical Therapy’s ‘Top 6 Reasons Why You Need To Do Your Physio Exercises’? Let’s dive into that below!

6 Reasons Why You Need To Do Your Physio Exercises

1. Speed Up Recovery:

Physio exercises are designed to help you recover from injury or surgery more quickly. They can help increase blood flow to the affected area, reduce swelling, and improve your range of motion. When done consistently, they can help speed up the healing process, allowing you to get back to your normal activities sooner.

2. Prevent future injuries:

By doing your physio exercises, you can help prevent future injuries. These exercises can help strengthen the muscles around your joints and improve your overall balance and coordination, reducing the likelihood of falls or other accidents.

By strengthening the muscles around your joints and improving your overall balance and coordination, physio exercises can help reduce your risk of future injuries. For example, if you have weak ankles, doing exercises to strengthen the muscles around your ankle joint can help prevent sprains or other injuries.

3. Improve Flexibility:

Physio exercises can also help improve your flexibility, which is essential for maintaining good posture, preventing muscle strains, and reducing the risk of developing chronic conditions such as arthritis.

Flexibility is important for maintaining good posture and preventing muscle strains. Physio exercises can help improve your flexibility by stretching and lengthening your muscles. This can help reduce stiffness and improve your overall mobility.

4. Enhance Sports Performance:

If you are an athlete or someone who enjoys sports and physical activities, doing your physio exercises can help enhance your performance. These exercises can help improve your strength, endurance, and overall fitness level, allowing you to perform at your best.

5. Manage Chronic Conditions:

For individuals with chronic conditions such as arthritis or back pain, doing physio exercises can help manage symptoms and improve overall function. These exercises can help reduce pain and stiffness, improve mobility, and enhance quality of life.

These exercises can help reduce pain and stiffness, improve your range of motion, and increase your overall strength and flexibility. By doing these exercises regularly, you can improve your overall function and quality of life.

6. Improve Mental Health:

Exercise is known to have a positive impact on mental health. When you do physio exercises, your body releases endorphins, which are natural chemicals that can help reduce stress, anxiety, and depression. This can help improve your overall mood and well-being.

In summary, doing physio exercises can help speed up recovery, prevent future injuries, improve flexibility, enhance sports performance, manage chronic conditions, and improve mental health. By incorporating these exercises into your daily routine, you can improve your overall health and well-being.

As a bonus - did you know that most people have extended health benefits that cover the cost of physiotherapy, massage, and kinesiology that they never actually use? That is right - many people have extended health care benefits that will cover their massage therapy. You might be able to access all the benefits that we just covered at no additional cost to you.

If you’re looking for some motivation to do more exercises, need someone to look at an injury, or are wanting a great massage, be sure to come check us out here at MOMENTUM Physical Therapy! You can reach us at 403-982-5600 or by clicking HERE and booking online.

We look forward to seeing you here at MOMENTUM Physical Therapy soon!

So, about that massage…

Here at MOMENTUM Physical Therapy- in Okotoks, our team would be more than thrilled to lend you a hand or two! Give us a call today at 403-982-5600 to get booked in with one of our awesome physiotherapists, massage therapists, or trainers. Or feel free to book your massage online HERE!

We’re here for you!

Frequently Asked Questions

How does exercise help pain?

Exercise can help alleviate pain by releasing endorphins, improving blood flow, strengthening muscles, improving flexibility, and reducing stress. It's important to consult with a healthcare professional, such as one of the physiotherapists at MOMENTUM Physical Therapy, located in Okotoks, before starting an exercise program to ensure that it is safe and appropriate for your specific condition.

How do I know if I’m exercising correctly?

Ensuring proper form and technique while doing exercises is crucial to achieving optimal results and avoiding injury. Here are some ways to know if you are doing an exercise correctly:

  1. Consult with a professional: Before starting an exercise program, it's important to consult with a healthcare professional, such as a physiotherapist or certified personal trainer, to ensure that you are doing the exercises correctly. They can demonstrate the proper technique and form, and provide feedback on your performance.

  2. Follow instructions: If you are doing an exercise from a book or video, be sure to follow the instructions carefully. Read the description of the exercise and watch any accompanying videos to ensure that you understand the proper form and technique.

  3. Start with light weights or resistance: When starting a new exercise, begin with light weights or resistance to ensure that you can perform the exercise with proper form and technique. As you become more comfortable with the exercise, gradually increase the weight or resistance.

  4. Use a mirror: When doing exercises that involve proper posture, such as squats or deadlifts, use a mirror to check your form. This can help you ensure that your posture is correct and that you are performing the exercise safely.

  5. Listen to your body: Pay attention to how your body feels during the exercise. If you feel pain or discomfort, stop the exercise and consult with a healthcare professional. Also, be mindful of your breathing, as proper breathing technique can help improve your performance and prevent injury.

Always consult with a health professional, such as one of our MOMENTUM Physios, and follow instructions carefully, start with light weights or resistance, use a mirror, and listen to your body to ensure that you are doing the exercises correctly.

Should exercise be painful?

Exercise can be challenging and uncomfortable, especially when you are just starting out or pushing yourself to your limits. However, exercise should not be painful in the sense that it causes injury or exacerbates existing pain. Here are some things to consider:

  1. Discomfort vs Pain: Discomfort during exercise is normal, such as feeling tired, sweaty, and out of breath. However, pain is not normal and should not be ignored. Pain during exercise can be a sign of injury or overuse, and can lead to further damage if not addressed.

  2. Know Your Limits: It's important to listen to your body and know your limits. If an exercise causes sharp pain or discomfort, stop immediately and consult with a healthcare professional. You don't want to push yourself so hard that you risk injuring yourself.

  3. Gradual Progression: It's important to gradually increase the intensity and duration of your workouts over time. This allows your body to adapt to the new demands being placed on it, reducing the risk of injury. If you are just starting out, it's best to begin with lighter weights and lower intensity exercises, and gradually increase as you become more comfortable and confident.

  4. Rest and Recovery: Rest and recovery are just as important as exercise itself. Your body needs time to recover and repair after exercise, so be sure to take rest days and avoid overtraining. Overtraining can lead to fatigue, injury, and other health issues.

Exercise can be uncomfortable and challenging, but it should not be painful in the sense that it causes injury or exacerbates existing pain. It's important to listen to your body, know your limits, gradually progress, and allow for proper rest and recovery. If you experience pain during exercise, stop immediately and consult with a MOMENTUM Physical Therapist.

What are some common injuries That physio can help?

  • Sprains and strains

  • Back & neck pain

  • Arthritis

  • Tendinitis

  • Fractures

  • Sports injuries

  • Concussions

Do I need a doctor’s referral to see a physiotherapist?

No, there is no requirement in Alberta to have a doctor’s referral in order to seek treatment from a Registered Physiotherapist. This means that you can call us here at MOMENTUM Physical Therapy at any time and book in to see one of our experienced physios. It is recommended that you confirm with your extended health benefits providers that no referral is required for reimbursement though as every benefit plan is different.

Meet our Registered physiotherapists:

Meet our Kinesiologists:

Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.

 

If you are experiencing shoulder pain, have a back injury, or you just want to learn more about how massage therapy and physiotherapy can help heal your pain, don’t delay and call MOMENTUM Physical Therapy today. You can reach registered physiotherapists and massage therapists at MOMENTUM by calling 403-982-5600. We look forward to helping you feel you best again.

Top 4 Exercises to Fix Shoulder Pain

The Top 4 Exercises to Fix Shoulder Pain Now!

Are you one of the of many Canadians who are currently dealing with shoulder pain?

Shoulder pain affects people in many different ways. Some people have discomfort putting their jacket on or pulling up their pants. For others, shoulder pain comes at night when they are trying to sleep. Others have difficulty while driving their car while others struggle throwing a ball for their dog or with their children.

Regardless of WHEN you feel your pain, shoulder pain can sure limit your life.

Does this sound like you?

If so, you’re going to want to read this blog. Today we are going to go over some of the basics of shoulder injuries and show you some of the physio exercises we use daily to treat shoulder pain at MOMENTUM Physical Therapy in Okotoks.

 

Before we get started, let me introduce myself. My name is Nolan Auchstaetter, and I am a physical therapist at MOMENTUM Physical Therapy & Sports Rehab in Okotoks, Alberta. I am part of an awesome physiotherapy team that treats shoulder injuries daily. At our physio clinic, we use hands on treatment and exercise to partner with our clients to bring healing to their injuries. Today we will unveil some of our shoulder secrets!

Anyway, back to shoulder injuries.

First of all - Why do shoulders hurt?

To keep things simple, shoulders are complex joints that can easily get unhappy. The shoulder is made up of three bones (the humerus, clavicle, and scapula) that are held together by a tight elastic capsule (the labrum) and is moved by four rotator cuff muscles (the supraspinatus, infraspinatus, subscapualris, and teres minor). If any of these structures are injured, the shoulder won’t move correctly and pain will occur.

Injuries to the shoulder can occur by either a sudden injury (such as falling off your bike or lifting something too heavy) or from repetition (such as throwing a baseball incorrectly or driving your truck with poor posture).

The Shoulder

Common injuries that we see at MOMENTUM Physio for the shoulder include:

  • Rotator cuff muscle strains

  • Shoulder joint sprains

  • Shoulder bursitis

  • Shoulder dislocations

  • Collar bone fractures

  • Postural shoulder pain

Regardless of what is injured, all these shoulder injuries will cause pain.

If you think you have dislocated your shoulder OR that you have broken a bone, you need to seek medical attention from a doctor. These injuries need a specific treatment plan (and maybe an x-ray).

For less urgent shoulder injuries or any other shoulder pain, we always recommend a consultation with one of our MOMENTUM physios to get a treatment plan that is tailored specific to your needs. The vast majority of shoulder injuries will heal naturally when they are provided with hands on therapy AND specific exercises. At your first physiotherapy session, your physio will evaluate your shoulder to determine what is causing you your pain (and they will tell you what is going on!), they will provide you with some hands on therapy to help you feel better THAT DAY, and they will give you some specific exercises and a plan to heal your shoulder.

Sounds great, right!?

Well, if you would like to try some exercises before your first visit with us to get the ball rolling, here are our Top 4 Physio Exercises to reduce your shoulder pain today!

Top 4 Physio Exercises to Reduce Shoulder Pain

Physio Exercise 1: Rotator Cuff Muscle Release

Whenever your body feels pain, your body goes into a self protection mode. Your body will tighten muscles around an injury in order to help protect it. We see this all the time in the shoulder. This tightening of muscles will create stiffness and shoulder pain.

In order to reduce your shoulder pain, you need to loosen those tightened rotator cuff muscles. We do this simply by using a lacrosse ball and rolling out the tightened muscles on the front and the back of the shoulder.

Equipment Needed: A lacrosse ball (or hard rubber ball) and a pillowcase

Physio Exercise #1 - HOW TO do a rotator cuff muscle release:

Step 1: Grab a lacrosse ball and place it in a pillow case.

Step 2: Find a solid wall (we do not recommend doing this on your feature wall in your living room incase you leave a dent in the wall!)

Step 3: Throw the pillowcase (with the ball in the bottom of it) over your sore shoulder and lean against the solid wall.

Step 4: Roll the ball around on the back of the shoulder until you find a sore spot (stay off the hard bony spine in the centre of the back). Press into this sore spot so that it is tolerable but uncomfortable. Hold for 20-30 seconds before locating a new sore spot. Complete this for 4-5 minutes.

Step 5: Remove the ball from the pillowcase. Find a door frame and place the ball between your upper chest and the doorframe. Press into any sore spots so that it is tolerable but uncomfortable. Hold for 20-30 seconds before locating a new sore spot. Complete this for 4-5 minutes.

Once completed, this exercise should have removed some of the tension in the shoulder. This is the first physio exercise to reducing the pain you feel in your shoulder.

Physio Exercise 2: Shoulder Pendulums

In addition to tightened shoulder muscles, your shoulder capsule can also tighten up. (As a quick reminder, the capsule is a thick rubbery band that holds the shoulder bones together). Like with the muscles, a tightened capsule can cause movement restrictions and pain.

Often these sore shoulders will feel great if we can gently stretch that shoulder capsule out. This is done simply with the physio exercise of shoulder pendulums.

Equipment Needed: Stable table/chair

Physio Exercise #2 - HOW TO do a shoulder pendulum:

Step 1: Find a stable table or chair. With your good arm, lean your body weight against the stable surface.

Step 2: Let your injured arm dangle forward.

Step 3: Gently sway your hips back and forth in order to get the shoulder to start to swing in a circular motion. Allow these circles to be as large as possible without pain (up until the size of a garbage can lid). Complete 30 to 40 rotations in one direction.

Step 4: Repeat the other direction.

Physio Exercise 3: Shoulder Stick Stretches

Once you have loosened the shoulder muscles (via the Rotator Cuff Release exercise) and the shoulder capsule (via the Pendulums), it is time to get that shoulder moving again.

Stretching the shoulder out (and having it move through a full arc of movement) is a powerful way to alleviate shoulder stiffness and pain.

Equipment Needed: Broom Handle

Physio Exercise #3 - HOW TO do a shoulder stick stretch:

Step 1: Grab a broom handle (or other straight stick)

Step 2: With the injured arm, grasp the end of the stick with your thumb pointing UP (this is important as thumb DOWN will cause mega pain!)

Step 3: With the uninjured arm, comfortably grab the other end of the stick.

Step 4: With the injured arm resting on the top of the stick, gently push the stick straight out in front of you using your good arm. Do not push through pain. Hold for a count of 3 at the top of the motion and then lower down. Repeat 10 times

Step 5: Repeat the same process as in Step 4 but with the arm out to the side.

Physio Exercise 4: Shoulder Rows

Now that your shoulder has loosened up, it is important that we activate your shoulder stabilizing muscles. In order to take the load off of your injured shoulder, it is important that the shoulder stabilizer muscles can effectively support the shoulder.

Interestingly enough, these stabilizing muscles are found on your back (your mid/lower fibres of traps and rhomboids, to be exact). When these muscles are active, they pull the shoulders down and backwards - which takes pressure off of the rotator cuff muscles.

Equipment Needed: Rubber tubing/band

Physio Exercise #4 - HOW TO do shoulder rows:

Step 1: Connect the rubber tubing to a secure door or bannister

Step 2: With each hand, grab an end of the rubber tubing.

Step 3: Gently squeeze your shoulder blades together - as if you were pinching a pencil between between your shoulder blades in the middle of your back. You should not feel your shoulders raise up towards your ears!

Step 4: While maintaining the squeeze, gently pull the band straight towards your chest by bending at the elbows. Go until your hands touch your chest or if you feel some discomfort. Hold for a count of 1.

Step 5: Relax back to the starting position and relax your shoulder blades.

Step 6: Repeat 20 times (being sure to always complete Step 3 before each row!)

Let’s Get Started

Taken as a whole, these 4 physio exercises are foundational exercises that we use daily at MOMENTUM Physical Therapy in Okotoks to help our clients reduce their shoulder pain.

If you are dealing with shoulder pain, give these exercises a try! Hopefully they can help kick some of that annoying shoulder pain that you are feeling.

If you continue to have shoulder pain, or would like a personalized treatment program that involves hands on therapy and exercises specific to your needs, our physiotherapy team here at MOMENTUM Physical Therapy in Okotoks would be more then thrilled to lend you a hand. Give us a call today at 403-982-5600 to get booked in with one of our awesome therapists. Or book online from home here!

All the best to you on your shoulder recovery journey. We hope that you have found this shoulder blog useful!

Call us today at 403-982-5600 to find out how our team can help you get that lower back feeling 100% again.

If you would like more information, email us and request that one of our physiotherapists call you to discuss your shoulder pain in detail.  We would be happy to answer any further questions you might have.

We’re here for you!

Frequently Asked Questions

Can physio help shoulder pain?

YES! Physical therapy that includes hands-on therapy and specific shoulder exercises has been researched and shown to be extremely effective at resolving and preventing shoulder pain. Often physical therapy can be used to prevent the need for medications and surgeries in order to manage your shoulder pain.

Can shoulder pain be fixed?

Yes! Most shoulder pains can be easily reduced and fixed with some hands on physical therapy and specific physio exercises. . Visiting a physical therapist, such as the team at MOMENTUM Physical Therapy in Okotoks, will help you determine what hands on therapy you need as well as the specific shoulder exercises that will help you resolve your shoulder pain.

Do all shoulder injuries need surgery?

The majority of shoulders do not require a surgery. With the correct home exercise program and hands on physiotherapy, the vast majority of shoulders can heal naturally without the need of medications, injections, or surgery.

What are some common shoulder injuries?

  • Shoulder strain

  • Rotator cuff strain

  • Torn rotator cuff

  • Shoulder bursitis

  • Shoulder dislocations

  • Collar bone fractures

  • Shoulder joint sprains and strains

  • Postural shoulder pain

How do i do a shoulder row exercise?

Here’s a quick video demonstration of a shoulder row exercise in a standing position!


Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.

If you are experiencing shoulder pain, have a back injury, or you just want to learn more about how physiotherapy help heal your pain, don’t delay and call Momentum Physical Therapy today. You can reach a registered physiotherapist at Momentum by calling 403-982-5600. We look forward to helping you feel you best again.

The Top 5 Physio Exercises to Fix Low Back Pain -- and How To Keep Low Back Pain Away!

Top 5 Physiotherapy Exercises To Fix Your Low Back Pain

Low back pain is a drag.  Having low back pain can keep you up at night, prevent you from getting back on the sports court, keep you home from work, and even prevent you from playing with your kids.  

Did you know that some studies show that up to 50% of adults will experience back pain this year?  In the same breath, did you know that lower back pain is the 3rd most common reason for someone to visit their family doctor?

Yikes!  Low back pain is a HUGE problem.

Fortunately, physiotherapists have been treating low back pain (with HUGE success) for many years.  Today, I am going to share with you 5 of our “GO TO” physiotherapy exercises to start fixing your lower back pain in 5 minutes or less.  

 

My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy & Sports Rehab in Okotoks Alberta. At Momentum Physio in Okotoks, our team have been treating athletes, workers, and regular people (just like yourself) for the last 8 years by helping them reduce and resolve their low back pain. Let us show you some of the things our team does to help people just like YOU!

Before we jump into the Top 5 Physiotherapy Exercises To Fix Your Low Back Pain, I wanted you to meet Lisa.

Lisa is your average Okotoks mother of 3 kids.  She works in a local retail store part time, helps coach her daughters soccer team, walks her golden retriever Vinny daily, and tries to stay fit by hitting the gym 3 times a week.

I met Lisa when she came to see us at MOMENTUM.  She injured her back three weeks prior while cleaning up after the dog in the backyard and has had a stiff and tight back ever since.  She was unable to clean her house, participate in her daughters soccer practices, or head to the gym because of low back pain.  

Low back pain was really interfering with her life.

After a physiotherapy assessment, we determined that she was dealing with a minor disc injury in her low back.  With some hands on physio and a few exercises, her pain has fully gone away and Lisa is back to her normal life.  

With physiotherapy, and the exercises that I will show you below, Lisa got her life back.  

You do not need to live with low back pain.  

Let me say that again.

YOU DO NOT NEED TO LIVE WITH LOW BACK PAIN.  

Does this sound like good news to you?

Can you relate to Lisa?

Our low back (and core) is the center of our body.  If your low back gets injured, everything becomes a painful chore.  If left unchecked, this stiffness can become your “new normal” and start to hamper you in your daily life.

So, what can you do?

Fortunately, there is something that YOU can do right now to help curb these aches and pains.  Physiotherapists have been treating people just like YOU with low back pain for years.

Below you will find 5 physiotherapy exercises designed to help you reduce your lower back pain.  These physical therapy exercises are designed to target tightened and irritated joints and muscles in the low back.   They should be able to be completed in 5 minutes (or less!) and can give you the same relief that Lisa got.  Give them a go today!

Top 5 Physiotherapy Exercises To Fix Your Low Back Pain

  1. Low Back Muscle Release

The muscles of the lower back (quadratus lumborum and erector spinae) often get tight and go into a sustained spasm when you experience a bout of low back pain. This muscle release exercise can be used to help loosen the tightened muscles of the lower back. Please note, this exercise might feel a little uncomfortable, but should not be done to a point of pain.

Physio Exercise #1 - HOW TO do a low back muscle release:

  1. Grab a lacrosse or tennis ball.

  2. Place the lacrosse ball against the wall. 

  3. Lean the lower part of your back into the ball against the wall.  You are targeting the soft area beside (not directly upon) the spine, below the ribs, and above the pelvic bone.  

  4. Hold each sore spot for 15-20 seconds. 

  5. Repeat for 3 minutes per side.

2. Hip Flexor Stretch

Hip flexors get tight when we sit too much and can cause low back pain. The next physiotherapy exercise for you to complete will be to stretch these out. With this exercise, you are looking to feel a gentle stretch down the front of the hip.

Physio Exercise #2 - HOW TO do a hip flexor stretch:

  1. In a high kneeling position (kneeling on one leg with the other leg forward with the foot flat on the ground)

  2. Gently clench your buttock muscles to bring your hips forward.  

  3. Keeping your back straight, lean forward until you feel a pull down the front of the leg that has the knee on the ground.  

  4. Hold for 20 seconds and repeat on each side three times.

3. Gluteal Stretch

Gluteal muscles also get tightened and shortened in response to low back pain. This physiotherapy exercise is designed to help loosen the back of hips and lower back. With this exercise, you are looking to feel a gentle stretch down the back of the buttocks.

Physio Exercise #3 - HOW TO do a gluteal stretch:

  1. Laying flat on your back.

  2. Pull your right knee up towards your chest and rotate your right foot towards your left shoulder.

  3. Pull your left knee up towards your chest by using your hands behind your left knee. 

  4. The left knee should come into contact with the outside of the right ankle.  

  5. Pull the left knee up towards your chest until you feel a gentle stretch into the right glute.  

  6. Hold for 20 seconds and repeat on each side three times.

4. Cat Cow

This physiotherapy (and yoga!) exercise has been shown to loosen back muscles and lubricate the joints in the spine. This is a go to for physiotherapists who are treating people with any form of back pain.

Physio Exercise #4 - HOW TO do cat/cow stretches:

  1. From your hands and knees, start off by letting your stomach sink towards the ground while you look up towards the roof.  This is the cow position. 

  2. Go as far as you comfortably can and hold the end position for a count of 1.

  3. Arch your back up towards the roof while bending your neck down and looking towards your belly button.  This is the cat position.  

  4. Go as far as you comfortably can and hold the end position for a count of 1. 

  5. Repeat this 15 times. 

5. Lumbar Rocking

This physiotherapy exercise is designed to help stretch and loosen the muscles in the lower back.  This exercise should be completely pain free.  As a bonus, this physio exercise is great to do before you get out of bed in the morning!

Physio Exercise #5 - HOW TO do lumbar rocking:

  1. Lay flat on your back on a bed.

  2. Bring your heels up towards your buttocks, keep your knees pressed together, and keep your feet flat on the ground.  

  3. Gently rotate your knees as far as you can to the left.  Go as low as you can without pain in your low back.  

  4. Hold for a count of 1 second.  

  5. Gently rotate your knees as far as you can to the right.  Go as low as you can without pain in your low back. 

  6. Hold for a count of 1 second.

  7. Repeat 30x.

Let’s Get Started

These 5 physiotherapy exercises for lower back pain are designed to help people, like you, with low back pain.  Give them a try today to help reduce the pain you feel in your lower back.  

Often, low back pain also requires some hands-on work from a trained physical therapist.  Our team at MOMENTUM Physical Therapy in Okotoks are here to help you.  If your lower back pain is not going away with these five low back pain exercises, you likely need a bit of help loosening the tightened muscles and joints.  

At MOMENTUM Physical Therapy & Sports Rehab in Okotoks, we take YOUR recovery and YOUR goals very seriously. 

If you are dealing with any injury, we would be happy to evaluate your injury to decide if physiotherapy would be of benefit to your recovery.  

Call us today at 403-982-5600 to find out how our team can help you get that lower back feeling 100% again.

If you would like more information, email us and request that one of our physiotherapists call you to discuss your lower back pain in detail.  We would be happy to answer any further questions you might have.

We’re here for you!

Frequently Asked Questions

Does Physio help lower back pain?

YES! Physical therapy that includes hands-on therapy and specific lower back exercises has been researched and shown to be extremely effective at resolving and preventing low back pain. Often physical therapy can be used to prevent the need for medications and surgeries in order to manage your lower back pain.

What can I do to relieve my lower back pain?

Lower back pain is often managed with hands-on therapy and exercise. Visiting a physical therapist, such as the team at MOMENTUM Physical Therapy in Okotoks, will help you determine what hands on therapy you need as well as the specific low back exercises that will help you resolve your lower back pain.

How do I know if my low back pain is serious?

Low back pain is serious if you are having difficulty managing your daily activities, if you lose control of your bowel or bladder, or if you lose sensation through the inner groin. If you are having difficulty managing your day to day activities, it is recommended that you visit a physical therapy clinic, like MOMENTUM Physical Therapy in Okotoks, to determine a plan for recovery for you. If you lose bowel/bladder control OR lose sensation on the inner thighs, you must immediately go to the emergency department of your nearest hospital - this is a medical emergency that needs to be seen immediately.

What are some common low back injuries?

  • Low back sprain or strain

  • Degenerative Disc Disease/Arthritis 

  • Disc Injury

  • Stenosis

  • SI Joint Injury

Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.

If you are experiencing lower back pain, have a back injury, or you just want to learn more about how physiotherapy help heal your pain, don’t delay and call Momentum Physical Therapy today. You can reach a registered physiotherapist at Momentum by calling 403-982-5600. We look forward to helping you feel you best again.

We're Here For YOU.

get started today: 403-982-5600