Pelvic Floor Physiotherapy

Pelvic Floor Physiotherapy

Have you heard of Pelvic Floor Physiotherapy before?  

Have you wondered what conditions are treated with Pelvic Floor Physiotherapy?

Maybe you have wondered if it might help YOU?

Hi, I’m Catherine Stoyles and I am a pelvic floor physical therapist at MOMENTUM Physical Therapy & Sports Rehab in Okotoks. 

To become a registered pelvic floor physiotherapist in Okotoks, AB, I had to complete a lot of education! First, I obtained my Bachelor of Social Science degree from the University of Ottawa before obtaining my Master of Science (Applied) in Physical Therapy degree from the McGill University in Quebec. I then later went through significant advanced training in order to become a registered pelvic floor physiotherapist!

Another fun fact is that I did the majority of my university schooling in French! So yes, I am completely bilingual and would be happy to conduct your appointments in English or French.

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What is Pelvic Floor Physiotherapy?

Pelvic Floor Physiotherapy is a specialization within Physiotherapy that deals with issues of the pelvis, pelvic floor muscles, and pelvic organs. It considers factors that affect the pelvic floor from throughout the body such as posture, breathing, diet, stress, and more. Pelvic Floor Physiotherapists commonly treat women with pelvic floor concerns and some therapists specialize in treating men too.

As a specialization, Pelvic Floor Physiotherapy requires advanced training taken after completing a Physiotherapy degree. A Pelvic Floor Physiotherapist has knowledge of the pelvic floor muscles, nerves, organs, and connective tissues and is trained in performing external and internal assessments and treatments of these structures via the vagina and/or rectum.

• urinary stress incontinence

• urgency/frequent urination

• painful intercourse

• fecal/gas incontinence

• pelvic organ prolapse

• diastasis rectus abdominus (abdominal separation)

• pregnancy related pain - pelvic girdle, back, rib, etc

• postpartum recovery

A Pelvic Floor Physiotherapist uses education, hands on techniques, and home exercise programs to help prevent and treat pelvic floor dysfunction. Just as no two people, pelvic floors, or histories are the same, Pelvic Floor Physiotherapy treatment is personalized to each individual.

Some things that Pelvic Floor Physiotherapy should not be is painful or embarrassing. While some aspects of an assessment or treatment can be physically uncomfortable, it should not be painful. Sessions can be paused or adjusted as needed to make sure the experience is comfortable. Many of the topics that will be discussed in a Pelvic Floor Physiotherapy assessment and follow up treatments are also sensitive and people may find them difficult to discuss. However, it’s important to remember that a Pelvic Floor Physiotherapist regularly discusses taboo or private topics (and typically enjoys educating people about those hard-to-talk-about subjects) and will work with a patient to help them feel comfortable and listened to.

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Why Is Our Pelvic Floor So Important?

The pelvic floor plays a vital role in health and wellness for women and men (yes, men have pelvic floors too!) The pelvic floor is made up of the muscles, nerves, blood vessels, and connective tissues that attach to the bottom of our pelvis and enclose the urethra, vagina, and rectum. The pelvic floor muscles work in combination with the abdominals, back, and hips.

The pelvic floor has various functions. It serves to control bladder and bowel movements as well as support the pelvic organs like the bladder, vagina, uterus, and intestines. The pelvic floors also play a role in sexual arousal and function. Pregnancy and delivery can put strain on the pelvic floor and good control of these muscles helps ensure a healthy and comfortable pregnancy and is an especially important consideration for vaginal births.

Outside of the more obvious roles, the pelvic floor is often overlooked but is it also important for general activity and sports. The pelvic floor is the base of the ‘core’ and is an important postural muscle group. Good pelvic floor strength and control allows us to build greater strength off of it. It also helps to manage the intra-abdominal pressure created when we lift, run, jump, etc. Over time, poorly managed intra-abdominal pressure can cause or exacerbate issues with incontinence, pelvic organ prolapse, and diastasis recti abdominis (abdominal separation).

Many of the hip muscles are also connected to the pelvic floor, either directly or functionally. For example, the obturator internis is a hip muscle that originates and forms the ‘wall’ of the pelvic floor and it is often involved in hip and leg pain. Because of the muscular, fascial, and nerve connections, the pelvic floor can be related to chronic hip and low back pain.


Learning how to control, strengthen, and relax the pelvic floor is important for everyone. It can help to ensure our digestion and elimination system functions smoothly. Plays a role in intimate relationships by aiding in sexual enjoyment and helping to keep sexual activities pain free. And good pelvic floor function allows us to be active by supporting our core during daily life as well as more physically challenging activities.

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What Does A Pelvic Floor Physiotherapy Session Involve?

Pelvic floor physiotherapy assessments are done one-on-one in our private exam room. We start out with a detailed discussion about your current concerns and medical history. Many things can affect pelvic floor health including medical conditions, bladder and bowel habits, pregnancy, child birth, injuries, trauma, and even stress.

A physical exam is done to help confirm the root causes of your concerns. This may include assessments of general posture, hip mobility and strength, and abdominal function including DRA (diastasis recti abdominis) testing. Direct examination of the pelvic floor is also important and can be done externally and internally.

An internal pelvic exam is typically recommended as it allows direct assess of tissue health, pelvic floor muscle strength and tone, trigger points (muscle knots), scar mobility and sensitivity, and joint movement. The internal exam is done by inserting one or two gloved fingers into the vaginal and/or rectal openings. You are draped/covered throughout the exam and different positions can be used to ensure you are comfortable. When necessary, treatment techniques such as trigger point muscle release, scar massage, and joint mobilizations can be done internally. We can also teach pelvic floor muscle strengthening exercises during an internal exam and make sure they are done correctly.

Throughout all stages of a Pelvic Floor Physiotherapy session you can expect to be told what needs to happen, when, and why and can consent or say no to any aspect. We will also educate you on what is happening with your body and pelvic floor and answer any questions you have.

The final aspect of a Pelvic Floor Physiotherapy session is a personalized home management program that typically includes self treatments, breathing exercises, stretches, and exercises for the pelvic floor and whole body.

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3 Physiotherapy Based Strategies to Engage the Pelvic Floor

Learning to engage the pelvic floor is important for everyone. Good pelvic floor control and strength is vital for our health and overall strength and stability. The pelvic floor controls the bladder and bowel movements, plays a role in sexual function, and it forms the base of our ‘core’ allowing us to move and function pain free.

There are different ways we can connect to and engage the pelvic floor. You can practice all three or choose the one that feels right and works the best for you.

Remember that relaxing the pelvic floor is just as important as contracting it. Whenever you are working on engaging or strengthening the pelvic floor, make sure you relax the muscles completely afterwards. A tight and short pelvic floor can result in issues like incontinence and pain.

1. Diaphragmatic Breathing

Our breath is a key component in learning how to connect to and engage the pelvic floor. The pelvic floor is more of a hammock than solid ground and it naturally moves with our breath. It mirrors the movement of the diaphragm. As we breath in, the diaphragm contracts and flattens downward and pelvic floor gently expands and lowers, as we breathe out, the diaphragm relaxes the pelvic floor rises up and inward.

To take advantage of this natural movement and engage the pelvic floor, start by lying or sitting somewhere comfortable without many distractions. Take a deep breath into your belly and feel both your belly and pelvic floor expand. As you exhale, feel the belly empty and the pelvic floor draw back in. Breathe in deeply again and feel the belly and pelvic floor expand and on your next exhale use the pelvic floor muscles to gently squeeze and close around your urethra, vagina, and rectum. As you inhale again, relax completely and feel the pelvic floor expand.

Key tip: Make sure you aren’t actively pushing down through the pelvic floor when you inhale. Simply let the breath move it gently.

2. Visualization

Visualization is a powerful tool used by athletes to optimize movements and engaging the pelvic floor is no different. This can be a challenging strategy to use if you aren’t familiar with what the pelvic floor looks like so familiarizing yourself with the anatomy is very helpful. The pelvic floor muscles form a hammock from the front of the pubic bone to our ‘sits’ bones along the sides and back to the coccyx or ‘tailbone’. The urethra, vaginal opening, and rectum are lined up along the centre of the hammock.

To use visualization to engage the pelvic floor, sit or lay somewhere comfortable without many distractions. Imagine there is a marble (or tampon, etc) at the opening of the vagina. Inhale to relax and prepare and as you exhale try to draw the marble inwards and upwards behind the pubic bone. Inhale and relax the muscles completely.

3. Glute Contraction

The glute or buttock muscles are closely related to the pelvic floor and by strongly contracting the glutes we can get ‘co-contraction’ of the pelvic floor. We can also work on engaging the pelvic floor actively as we contract the glutes. Any glute strengthening exercise such as squats, donkey kicks, or deadlifts can co-contract the pelvic floor but bridges are a great place to start to more easily feel the activation.

To engage your pelvic floor by doing a bridge start by laying on the ground on your back. Bend your knees and plant your feet hip width apart near your buttock (grazing your heels with your fingertips can help make sure your feet are close enough). Inhale to relax and prepare and as you exhale, squeeze your glutes and lift your hips. Try to create a straight line angling from your shoulders to your knees. Inhale and lower your hips back to the ground, relaxing the glutes and the pelvic floor completely.

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How Do I Know If I Have Diastasis Recti?

Diastasis Recti or Diastasis Recti Abdominis (DRA), also referred to as an abdominal separation, occurs when the tissue along the centre of the abdomen stretches leaving a gap between the two sides of the abdominal muscles. It can result in reduced support and strength. It occurs commonly with pregnancy but can also be caused by excess abdominal weight or repetitive abdominal loading activities. A DRA may be noticeable in standing as a bulging abdomen or central indentation but not always.

To test yourself for a DRA follow these steps:

• lay on your back with your knees bent and feet planted on the ground

• use your fingers to press into the centre line of your abdomen at three points,

• between your pubic bone and bellybutton

• just above your belly button

• between your belly button and rib cage

• lift your head and shoulders off the ground and feel for the space between the muscles at each point

• make note of how many fingers apart the muscle wall is as well as how deep your fingers press into the belly

A gap of more than a couple fingers, or more importantly, being able to press easily or deeply into the belly with little resistance (even with only one or two fingers) suggests you may have a DRA. A Physiotherapist trained in management of a DRA can help you confirm if you have one and guide you in resolving it.

For some women who develop a DRA during pregnancy, it will resolve on its own over time after the baby is delivered. However, for other women a DRA can persist indefinitely if not addressed. Specific, progressive exercises as well as postural changes, movement training, and breathing strategies can help to reduce or eliminate a DRA. Rarely, surgery is needed if a DRA is significant and does not improve with exercises and conservative management.

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What Is Pelvic Organ Prolapse?

Pelvic Organ Prolapse (POP) refers to a loss of support of a pelvic organ. Different terms are sometimes used for POP depending on what organ is involved.

• Urethrocele: the urethra (passageway for urine) sitting lower along the top of the vaginal canal

• Rectocele: the rectum pressing down though the anus

• Enterocele: the small intestine pressing down into the vaginal canal

• Uterine prolapse: the uterus pressing down into the vaginal canal

• Vaginal vault prolapse: top of the vagina pressing down into itself, sometimes seen after a hysterectomy (surgical removal of the uterus)

POP can vary in the degree of movement downwards and may be referred to by different grades.

POP can be asymptomatic or cause feelings of pressure or heaviness in the vagina. Symptoms may be felt all the time or only with certain activities. With more progressed POP, tissue may be seen at or past the opening of the vagina. Women may commonly experience urinary incontinence, difficulty emptying bowels, and other symptoms of pelvic floor dysfunction along with POP.

There are various risk factors for developing POP which include:

• pregnancy

• vaginal deliveries

• chronic constipation and straining

• respiratory issues with long-term cough

• genetic factors

• increased age

• hysterectomy

• repetitive heavy loading or high impact activities

• obesity

Conservative management is the first line approach for all types of POP. Exercises and lifestyle modifications can increase support for the pelvic organs and reduce strain on the pelvic floor which can improve symptoms and sometimes the degree of POP. A pessary is a device worn inside the vagina that can provide support for the pelvic organs and can also be helpful for some women with POP. Some women may need surgery to correct POP but this is typically done as a last resort and conservative management techniques are still helpful to compliment a surgical correction.

Let’s Get Started

At MOMENTUM Physical Therapy & Sports Rehab in Okotoks, we care about you!

If you are dealing with any pelvic floor concerns, I would be happy to talk with you to determine if pelvic floor physiotherapy would be of benefit to your recovery.  

Call us today at 403-982-5600 to book an appointment with me, Catherine Stoyles, pelvic floor physiotherapist.

Not sure if you are need to see a pelvic floor phyio but would like more information, email me. I would be happy to answer any further questions you might have.

MOMENTUM Physical Therapy… we’re here for YOU!

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Frequently Asked Questions - Pelvic Floor Physio

Can Pelvic Floor Physio help with painful sex/intercourse?

Yes! Pelvic Floor Physiotherapy can treat pain with sexual activity and intercourse. There are many different factors that can contribute to this type of pain including overactive pelvic floor muscles, muscle trigger points, scar immobility and sensitivity, hormonal changes related to pregnancy, postpartum, or menopause, and certain medical conditions. Oftentimes there are a combination of factors influencing painful sexual activity. Pelvic Floor Physiotherapy can identify the different factors contributing to the pain and can treat them as well as refer to the woman’s doctor where appropriate.

Will I ever be able to sneeze or laugh without worrying about peeing my pants?

Yes! Stress incontinence, the leakage of small or large amounts of urine with physical movement or activity, is common in women but it isn’t normal. Pelvic Floor Physiotherapy can identify and treat the various causes of stress incontinence. Treatment typically involves hands on treatments as well as a personalized home exercise program. It is possible to sneeze, laugh, run, and even jump on a trampoline without leaking urine!

Should I do ‘Kegels'?

Maybe. ‘Kegels' are a common name for exercises to strengthen the pelvic floor muscles. In the past, ‘Kegels’ were typically prescribed with a high number of repetitions and intensity. However, pelvic floor strengthening, especially at a high intensity, is not always appropriate. Many symptoms of pelvic floor dysfunction, including urinary stress incontinence/leakage, can be caused by overactive pelvic floor muscles. Performing ‘Kegels’ or any pelvic floor strengthening without knowing the state of the pelvic floor muscles may not help symptoms or could even make the issue worse. Connecting with and engaging the pelvic floor along with full relaxation afterwards is a better place to start. Getting a Pelvic Floor Physiotherapy assessment to receive a personalized program will also make sure you are doing the right exercises for your body and pelvic floor.

What does Pelvic Organ Prolapse mean?

Pelvic Organ Prolapse (POP) refers to a loss of support of a pelvic organ, like the bladder, uterus, or small intestine, causing it to drop down from its typical position. POP can be asymptomatic or cause feelings of pressure or heaviness in the vagina. Pregnancy and vaginal deliveries are common causes for POP but there are other risk factors for developing it as well including chronic constipation and straining, respiratory issues with long-term cough, genetic factors, age, hysterectomy, repetitive heavy loading or high impact activities, and obesity. POP can vary in degrees but in most cases can be managed conservatively with exercises, lifestyle modifications, and pessaries as needed. Some women may need surgery to correct POP but this is typically done as a last resort and conservative management techniques are still helpful to compliment a surgical correction.

Should I wear a pregnancy support belt?

Maybe. Pregnancy support belts are stretchy but supportive devices worn around the hips and/or belly to support the pelvis and abdomen during pregnancy. They may be helpful for some women who experience pain during pregnancy. There are many different factors that can cause pain in the pelvis, hips, back, and belly during pregnancy. Some of these factors include stress, diet, and nervous system sensitization which may not be helped by a belt. Seeing a Pelvic Floor Physiotherapist can help determine if a pregnancy support belt is right for you.

Do I need Pelvic Floor Physiotherapy if I’ve had a C-section?

Yes! Vaginal deliveries are not the only thing that put strain on the pelvic floor. Months of carrying a baby (while pregnant and afterwards), hormone changes during pregnancy and postpartum, postural changes, and more can all affect the pelvic floor. A Pelvic Floor Physiotherapist can also help with scar management and returning to physical activity after a c-section.

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

If you are experiencing any pain or injury, or you just want to learn more about how pelvic floor physio can 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.

How Can Physiotherapy Help Me?

Can Physiotherapy Help Me?

Have you ever found yourself curled up with a hot pack on your lower back?

How about, have you found yourself laying in bed, tossing and turning, because your shoulders, hips, or legs just can't seem to get comfortable?

Or do you have a loved one who you always see reaching for the painkillers when you suggest going for a walk or jog?

If you have - YOU ARE NOT ALONE!!!

My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. I lead a team of talented physiotherapists and massage therapists at MOMENTUM Physical Therapy in Okotoks, Alberta.  We hear stories EVERYDAY in the clinic of people living with pain that don’t know what to do.

Guess what - THERE IS HOPE!

Today, I want to go over a few things that a physiotherapist can help you (or a loved one) with to get you back to your best!  By the end of this blog I hope you’re saying, “Wow, I didn’t know that Physiotherapy could help me with this!”.

Let's jump in!

What is a physiotherapist?

A physiotherapist is a healthcare professional who specializes in the assessment, diagnosis, and treatment of pain and injury to the body. They play a crucial role in helping individuals recover from injuries (such as sprained ankles or back pain), surgeries (such as knee replacements or rotator cuff surgeries), or medical conditions by using a combination of hands-on therapy, specific exercises, and other pain relieving techniques such as IMS, cupping, and kinesiotaping. Physiotherapists work to improve your movement, reduce your pain, and enhance your overall quality of life. They will also educate you on injury prevention and provide guidance for maintaining a healthy, active lifestyle. Physiotherapists are essential members of the healthcare team, promoting rehabilitation and wellness through their expertise in the bones, joints, muscles, and nervous system.

In Canada, physiotherapists have extensive training.  Each physiotherapist has completed at least a 4 year undergraduate university degree, and most have also obtained a 2 year Masters degree as well.  Furthermore, all Canadian physios must undergo rigorous licensing examinations and fulfil ongoing obligations to obtain and maintain their license.  All in all, physical therapists are highly trained and educated to help you with your goals.

What do physiotherapists do?

When you're dealing with pain, injury, or a movement issue, a physiotherapist is your go-to expert to help you get back on your feet and feeling your best. These healthcare professionals are like the superheroes of the medical world, working their magic to improve your physical well-being. Here's how a physiotherapist can make a real difference in your life:

1. Pain relief:

One of the primary ways physiotherapists help is by reducing and managing pain. They use a variety of techniques, such as hands-on therapy, exercises, IMS (intramuscular stimulation), and other specialized therapies, to target the source of your discomfort and reduce your pain.  Getting your pain down is always the first goal of a physical therapist.  We work with people who have acute (new) or chronic (older, longstanding) pain.

2. Post injury recovery:

If you've had an injury (such as back pain, a sprained ankle, or a sore shoulder), physiotherapists can guide you through your recovery process. We design customized treatment plans to help you get back to your normal self.  These plans will include hands-on therapy to bring healing to your injury, specific exercise programs to speed up recovery, and education so you understand what is going on.  Our goal is to restore your strength and movement so you get back to doing what you love!

3. Post surgery Recovery:

If you've had a surgery (such as a hip replacement or a rotator cuff repair), physiotherapists can guide you through your specific recovery process. We design customized treatment plans in conjunction with your surgeon to help you achieve an optimal surgical result.  These plans will include hands-on therapy to bring healing to your surgical site, specific exercise programs based on the type of surgery you had, and education so you understand what is going on.  Our goal is to help you get the best possible result out of your surgery so you get back to doing what you love!

4. Improved mobility:

Sometimes you might just feel “stiff”.  Things don’t bend or move as easily as they used to.  Whether you're having trouble walking, reaching, or bending, a physiotherapist can work with you to improve your range of motion and make everyday tasks easier.  We will work with you to get you back to doing what you love!

5. Injury Prevention:

Have you heard the expression that an ounce of prevention is worth a pound of cure?  Physical Therapists don't just fix problems; they also help you prevent them. Physiotherapists teach you how to move safely, use proper posture, build strength, and avoid injuries.  We typically talk about injury prevention with our clients AFTER they get injured, but there is lots that people can do to prevent getting injured in the first place.  Connecting with a Physical Therapist is a great way to prevent yourself (or a loved one) from getting injured in the first place.

6. Personalized Treatment Plans:

Every person is unique, and so is their condition. Physiotherapists create tailored treatment plans to address your specific needs and goals, ensuring you get the care that's right for you.  Whether you are seeking help from a specific injury, looking for ways to prevent getting injured, or are just looking for ways to get and stay healthy, a physical therapist is an excellent point of contact to make a tailored plan that meets your needs and goals!

7. Education:

Have you ever found yourself on Google researching what might be going on inside your body?  We all have!  We likely have also gone down a rabbit hole doing this and come away more confused than before we started our online searches.  Does this sound like you?  Good news - physios don't just treat; they teach. Physiotherapists educate you about your body, so you understand your condition and how to regain, maintain, and build your health.  If you are looking to get an honest understanding of what is going on inside your body, consider connecting with a physical therapist.

8. Holistic Approach:

Finally - achieving health naturally is always our primary goal.  Avoiding unnecessary medication, injections, and surgeries are our primary goals.  We consider your overall well-being, not just an isolated issue. We take into account your lifestyle, environment, and any other factors that might affect your physical health.  As a physical therapist, it is our goal to evaluate your condition and provide the best recommendations to help your body heal naturally.  If something more invasive is required (such as a medication, injection, or surgery), we will help educate you on the pros and cons of these decisions and then build a treatment plan that is rooted in your best interest. 

So, whether you're recovering from surgery, coping with pain, or trying to enhance your physical performance, a physiotherapist can be your partner in health. We are here to help you feel your best and stay that way. Don't hesitate to reach out to one when you need a helping hand in your journey to wellness.

What Are Some Common Conditions Treated Successfully By Physical Therapists?

Physical therapists are healthcare professionals who specialize in the diagnosis, treatment, and rehabilitation of injuries to the bones, muscles, joints, and ligaments. Physiotherapists are like body mechanics, dedicated to restoring function and alleviating pain in the bones, muscles, and joints. Here is a list of some of the most common conditions we treat:

1. Acute Injuries:

• Fractures: Fractures occur when you break or chip a bone in your body.  Physiotherapists are experts in helping the muscles and joints around the joint regain strength and start moving better after the fracture heals.  We often see broken collar bones, broken arms, and broken ankles.  

• Sprains: Sprains occur when the ligaments around a joint are stretched or torn.  We see this often in the knee (such as a MCL or ACL sprain) or the ankle (like an ATFL sprain).  Physical therapists will help you protect your healing ligament, properly regain movement around the healing ligament, and return you to your normal self.  

• Strains: Strains occur when the muscles in the body are stretched or torn.  We see this often in the shoulder (with the rotator cuff) or the leg (like a pulled groin or hamstring).  Physical therapists will help you protect your healing muscle, properly regain movement, and return you to your normal self.

2. Arthritis:

• Osteoarthritis: Osteoarthritis can hit any joint of the body.  Usually osteoarthritis occurs after an injury to a joint or after prolonged and repetitive use over the years.  We often help people with arthritis in their hips, knees, hands, and spine.  Physical therapists offer strategies to manage the pain and stiffness of osteoarthritis, while working with you to improve joint mobility, strengthen, and maintain your function.

• Rheumatoid Arthritis: For individuals with rheumatoid arthritis, physical therapy aids in managing pain and maintaining joint function, preventing deformities.  Although treatment for individuals with Rheumatoid Arthritis is similar to treatment for Osteoarthritis, helping individuals understand how to manage their RA is of utmost importance.  

3. Post surgery Recovery:

• Joint Replacement (Hips, Knees, Shoulder): Sometimes joints wear out and they need a surgery - we call this joint replacement surgery.  After undergoing a joint replacement surgery, physical therapists guide patients through a rehab journey in order to maximize their surgery outcome.  Treatment focuses on providing exercises and hands-on therapy to help create a smooth and successful recovery.

• Rotator Cuff Repair: Sometimes individuals tear the muscles in their shoulder (known as the rotator cuff).  In these instances, a surgeon will manually reattach the torn rotator cuff muscle.  Physical therapists help these individuals regain the movement and strength in the shoulder following a rotator cuff repair procedure.  In this process, your physical therapist is an invaluable tool to help you successfully navigate the recovery process.

• Knee ACL Repairs and Knee Meniscus Repairs: Injuries in the knee can feel catastrophic.  A torn ACL or torn meniscus can leave you with a locking and unstable knee.  After you undergo surgery, your physical therapist will be your guide by providing hands-on therapy, exercise, and education on how to successfully rehabilitate your knee back to full health.  

• Back Surgery: Occasionally backs need surgery.  After undergoing your back surgery, you will need a guided plan to help reduce your stiffness, increase your movement, and then, regain your back strength.  Physical therapists are experts at guiding you through this recovery journey.  

• Other Surgery: Surgery can occur on any part of the body.  After undergoing the surgery, a physical therapist can help you regain the movement and strength you will have lost and will help you get back to your normal life.

4. Back and Neck Pain:

• Low Back Pain: Low back pain is one of the most common conditions we treat.  This can come from a gradual onset of arthritis, a muscle strain, weakness, or a pulled muscle.  Regardless, physical therapists are experts at helping people recover and prevent back pain.  

• Herniated Discs: Sometimes discs (or the soft joint spacers between the bones in the back) become irritated.  Maybe you have heard the term “I slipped a disc”?  When the discs in the back get irritated, they can cause low back pain that runs down the leg. Physical therapists provide non-invasive approaches to alleviate pain and improve disc health, helping patients avoid surgery, and get back to the life they want to live.  

• Stenosis: As we age, we start to accumulate some mild arthritis in the back and neck.  This degeneration can lead to compression of the spinal nerves, which can lead to progressive pain and numbness.  Physical therapists can teach you how to minimize the spinal compression and provide you with pain relief to keep you active and moving. 

• Sciatica: Sciatica is a catch-all term for a number of injuries that cause pain to travel from the back down the leg.  By addressing the root causes of sciatic pain, physical therapists can relieve your discomfort and restore function.

5. Tendonitis:

Tendonitis can occur in any tendon in the body.  A tendon is like a rope that connects a muscle to a bone.  With overuse, this tendon can fray and become painful.  Physical therapists apply specific treatments to help restore the integrity of the tendon and provide healing.  Common tendonitis points on the body include:

• Achilles Tendinitis: Pain in the back of the heel

• Achilles Tendonitis: Pain in the back of the heel

• Plantar Fasciitis: Pain in the bottom of the foot

• Tennis Elbow (or lateral epicondylitis): Pain on the outside of the elbow

• Golfers Elbow (or medial epicondylitis): Pain on the inside of the elbow

• Patellar Tendonitis: Pain in the front of the knee

• Pes Anserine Tendonitis: Pain along the inner border of the knee

• Shoulder Tendonitis: Pain anywhere in the shoulder

• Gluteal Tendonitis: Pain in the back portion of the hip

• Hip Flexor Tendonitis: Pain in the front of the hip

6. Sport and traumatic injuries:

 Injuries occur often in sport or with trauma.  Injuries can occur due to physical contact (such as dislocating the shoulder when falling on your arm while biking) or as the result of poor body mechanics (such as tearing a knee ligament when trying to make a quick cut (or change in direction) in football).  Common injuries we see are:

• Sprained ankles

• Shin splints

• Knee Ligament Tears (ACL, MCL, PCL, and LCL tears)

• Knee Meniscus Tears

• Hip Flexor or Groin strains

• Low back pain

• Rotator cuff tears

• Shoulder dislocations

• Wrist sprains and strains

• Whiplash

7. Overuse Injuries:

Some injuries occur after an individual does the same activity over and over and over.  This repetitive movement (despite it being low impact in nature) can lead to the gradual breakdown or irritation of muscles, tendons, joints, or ligaments.  Some common overuse injuries that we see include:

• Carpal Tunnel Syndrome:

• Stress Fractures

• Elbow tendonitis

• Tension headaches

• IT band friction syndrome

• Bursitis 

Some injuries occur after an individual does the same activity over and over and over.  This repetitive movement (despite it being low impact in nature) can lead to the gradual breakdown or irritation of muscles, tendons,

What can I expect at my first physiotherapy appointment?

When you come visit us at MOMENTUM Physical Therapy & Sports Rehab in Okotoks, you can expect a comprehensive and thorough evaluation to help kick-start your recovery journey.  This will include:

1. An opportunity to meet your physical therapist to discuss your concerns and communicate how your injury or pain is impacting your life.  Getting to know you, your goals, your history, and your recovery motivation is a crucial first step of your journey.

2. A comprehensive physical examination of the injury.  This will allow the therapist to decipher what is actually going on in your body to help make a recovery pathway.  

3. A detailed explanation (or diagnosis) of what is going on in your body.  You will leave the first session having an answer to what is causing your pain.  Our physical therapists will teach you about what is going on!

4. Hands-on-treatment.  Once we have determined the root cause of your pain, we will start with hands-on treatment THAT DAY to begin your recovery journey.  This may include trigger point muscle release, joint mobilizations, cupping, intramuscular stimulation (IMS), acupuncture, or kinesiotaping.  

5. A customized exercise program.  We believe that people get better when the body knows how to heal itself.  We will give you some exercises that you can start with at home to kick start your healing process.  

6. A detailed Plan Of Care.  We all do better when we have a roadmap - we will put together a detailed plan so you can understand what it will take to get you feeling better.

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So, what’s next?

If you’re looking to get back to feeling your best, consider trying physiotherapy!

At MOMENTUM Physical Therapy in Okotoks, we treat all kinds of pain. Our talented team of physical therapists and massage therapists have helped thousands of people with a wide range of pain and injuries. Reach out to us today at 403-982-5600 or online to book your appointment today!

So, here's your call to action: connect with a MOMENTUM physiotherapist today to get those hips feeling better! You'll be on the path to recovery in no time. Book online here!

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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!

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Frequently Asked Questions

Can a Physiotherapist Help Me?

Yes! Physical therapists are experts in diagnosing and treating injuries pain pain.  If you have an injury or pain, seeking treatment from a physical therapist is a great place to start.

What do physical therapists do?

Physical therapists are trained to diagnose and treat injuries and pain to the body.  They use a combination of hands on therapy (such as trigger point muscle release, intramuscular stimulation (IMS), massage, and cupping with exercises to kickstart your healing process.

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

No!  If you are experiencing pain, you can come directly to physical therapy.  Your MOMENTUM Physical Therapist will involve your medical doctor in your care, but you are able to seek help from physiotherapy directly.

Meet our Registered physiotherapists:

• Stephen Uhrbach, PT

• Nolan Auchstraetter, PT

• Lauralee Greenlaw, PT

• Catherine Stoyles, PT

• Jon Young, PT

• Andree-Anne Bechard-Cote, PT

• Jamie Kavanagh, PT

• Taylor Stienwand, PT

Meet our Kinesiologists:

• Seth Baldwin, Kinesiologist

• Nicole Gibson, Kinesiologist

• Rebecca Ramsay, Kinesiologist

• Matt Melynchuk, Kinesiologist

• George Canlas, Kinesiologist

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.

4 EASY Physiotherapy Exercises to Reduce Hip Pain

4 EASY Physio Exercises that Reduce Hip Pain FAST!

Recently in the clinic (and with the presence of this BEAUTIFUL summer), we have seen an uptick in the number of people that are seeking help for hip pain. This is a pretty typical trend as people are outdoors doing things like hiking, traveling on long road trips, and competing in high intense activities like soccer or football.

From the avid athlete striving for optimal performance to the office worker seeking comfort during long hours of sitting, hip pain can strike anyone, at any age or activity level. Whether it's a dull ache or a sharp twinge, understanding the hip pain is the first step towards getting back to what you love!

Before we get started, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. I lead a team of talented physiotherapists who routinely help people (like you!) recover from any ache or injury - including hip pain - that you might have!

In this blog, we will delve into the world of hip pain, unraveling its common causes and symptoms. But it's not just about the pain – it's about the solutions. We'll reveal four physiotherapy exercises that you can do to help reduce your hip pain today! We will also discuss the importance of seeking professional help, such as physiotherapy, in addressing hip pain when it just won’t seem to go away.

So, whether you're here to gain a deeper understanding of your own hip pain, seeking insights to help a loved one, or simply curious about the hip, you're in the right place.

Let’s Meet Our Dancer.

Now, before we talk about what causes hip pain, I want you to meet a recent physio client of ours who overcame her hip pain.

Say hello to Emily.

Emily is a local hip hop dancer who LOVES to dance. Last spring, with an increase in training, her hips started hurting. At first her pain was a dull ache on the outside of the hip that she tried to ignore. Unfortunately, the pain didn't go away, and simple things (like walking up stairs and putting her pants on) became sore and painful.

When Emily could bear it no more, she reached out to us here at MOMENTUM and connected with one of our physical therapists.

At MOMENTUM, Emily received hands on treatment (which included IMS) from her physiotherapist. Our trainer showed Emily exercises and stretches that she could do to make her hips stronger and more flexible. Emily stuck with her treatment plan and saw improvement! Her pain lessened, and she returned to dance.

With help from our Physiotherapists and trainer, Emily's hips healed. She is back to hip hop dance 100% and doing great!

If you are having hip pain, we want you to have the same journey as Emily!

—-Hip pain can feel different for everyone.—-

It can present as a deep, gnawing discomfort on the outside of the hip. For others, they feel a sharp, stabbing sensation in the groin region. Hip pain can radiate to the lower back or thigh and can also create a sense of tightness or restricted movement. Some hip injuries and pain worsen at night when you are laying down, while others get aggravated during specific activities.

Activities like walking, sitting, or turning the hip can trigger varying degrees of pain, sometimes accompanied by catching or aching.

As you can see, the experience of hip pain can be different for everyone. The type (and amount to pain that you feel) depends on the underlying cause and severity of your hip pain.

The type of pain that you feel around your hip can give you clues to what you are dealing with - so lets jump into the common causes that lead to hip pain.

6 Reasons Your Hip Might Hurt

1. Muscle Imbalances and Weakness:

Sometimes, the muscles around your hips can get unbalanced. Some might become too tight, while others are not strong enough. We see this often in people who sit for long periods of time (either at work or in the car). This imbalance can lead to pain and stiffness and will affect your day to day function for when you do try to get active! People with muscle imbalances usually feel deep aching through the hip after a strenuous day of activity.

2. Doing Too Much of the Same Thing:

Imagine doing the same move over and over again. With time, repetition can lead to pain and muscle breakdown. This happens to individuals who run or walk a lot or to other individuals who do repetitive movements in activities such as golf, tennis, or soccer. Highly repetitive sports are notorious for overusing muscles and causing pain or injuries. People with overuse injuries in their hips usually feel better with rest and worse when they participate in the repetitive motion causing their pain.

3. Arthritis:

Sometimes, as we age, our hips can feel a bit sore and stiff. Arthritis begins to set in when your hip joint itself starts to wear out. The smooth lining of the hip socket begins to break down and be replaced with rough arthritis. The onset of arthritis is gradual but progressive and often feels like a dull ache that radiates into the outer hip or groin. Most hip arthritis feels very stiff first thing the morning but loosens up with activity.

4. Tears in the Hip Labrum:

Picture a tight elastic band that holds the hip joint together. Sometimes, this elastic band can get a little tear after a forceful fall (such as a hard land in figure skating or coming off a horse) Ouch! Hip labrum injuries often feel like there is a catch or pinch deep in the hip joint with certain movements.

5. Bursitis:

Did you know there are little sacs with fluid in your hips? They're like cushions for your joints. But if they get swollen, it's called bursitis. The often get swollen if you take impact directly on the bursae (such as with a fall) or they can get irritated when you develop an overuse injury. People with bursitis usually have high levels of discomfort in very pin point locations.

6. Muscle Tears and Bone Breaks:

Accidents happen, and sometimes your hips can get injured. Muscles (the gluteal, hip flexor, and goin muscles) make up the stabilizer muscles of the hip joint and can become torn or overstretched with injury. Likewise, the femur and pelvis make up the rigid stability of the hip joint and can break with force. Both of these types of injury can be really painful and often come with very vivid stories of how you got injured.

Oh those hips…

As you can see, there are a number of reasons why your hips might be feeling grumpy. It is important to understand what is giving you the hip pain in order for you to successfully reduce and resolve the hip pain. For any traumatic injury or serious hip pain, we always recommend that you visit a physical therapist to evaluate your hips and determine the root cause of your hip pain. Getting the expert diagnosis is crucial to your success.

Saying that, there are a number of things that you can try and home to help reduce your hip pain today. Below you will find four physio exercises designed specifically to help people reduce their hip pain. Continue reading to learn about what you can do at home to help reduce your hip pain today!

How to Fix Hip Pain FAST:

Physio Exercise 1: Glute Release

Equipment Needed: a myofsacial ball or a lacrosse ball

Are your hips feeling a bit tight? Don't worry – a myofascial ball glute release can help you loosen up and feel better. This technique is like a gentle massage for your glutes, which are the muscles in your buttocks. Follow the steps below to help loosen up your hips:

Step 1: Gather Your Tools: Find a comfy spot where you can lie down, like a soft carpet or a yoga mat. You'll need a myofascial ball – such as a lacrosse ball.

Step 2: Position Yourself: Sit down and bend your knees, placing your feet flat on the ground. Put the myofascial ball under one of your buttocks – that's your glute.

Step 3: Roll Slowly: Shift your weight onto the glute with the ball under it. This helps the ball press into your muscle. Move your body gently back and forth or in small circles, letting the ball roll under your glute.

Step 4: Breathe and Relax: As you roll, take slow breaths. Try to relax your glute muscles - this exercise will feel a bit uncomfortable and deep breathing while you roll will help the muscles loosen quicker.

Step 5: Find Tender Spots: If you feel a spot that's a bit tender or tight, stay on it for a few seconds. Hold each spot until you feel the soreness of the glue lessen a little. Your pressure should be uncomfortable but not intolerable.

Step 6: Switch Sides: After a few minutes, switch to your other glute. Move the ball under the other side and repeat the rolling and relaxing process.

Step 7: Be Kind to Yourself: Remember, the goal is to feel better, not to hurt. If something doesn't feel good, you can lighten the pressure. Repeat this exercise daily.

Physio Exercise 2: Figure Four Glute Stretch

After you have rolled out your gluteal muscles, in order to maintain the looseness created by the myofasical ball, we need to stretch the glutes.

Figure-Four Stretch:

Step 1: Find a comfy spot to sit on the floor or a chair.

Step 2: Cross your right ankle over your left knee, making a shape like the number four.

Step 3: Gently press down on your right knee to feel a stretch in your right glute. You can use your hand to help guide your knee if needed.

Step 4: Hold the stretch for about 15-20 seconds while taking slow breaths. Feel the stretch in your glutes. Repeat this 3-5 times.

Step 5: Switch sides and repeat the stretch with your left ankle over your right knee.

Remember, when you're doing glute stretches, it's important to listen to your body. You should feel a gentle pull or stretch, but not pain. If something hurts, ease up a bit.

Physio Exercise 3: Hip Flexor Stretch

After loosening up the glutes and the back of the hips, it's time we turn our attention to the front of the hip. The hip flexor stretch targets the muscles at the front of your hips, helping them loosen up and giving you more freedom to move. Let's dive into how you can do this gentle and effective hip flexor stretch:

Kneeling Hip Flexor Stretch:

Step 1: Find a soft spot on the floor and kneel down on one knee. Make sure your back is straight, like a superhero standing tall.

Step 2: Put your other foot in front of you, so your knee is bent at a 90-degree angle. It's like you're taking a big step forward.

Step 3: Slowly push your hips forward a little. You should feel a gentle stretch in the front of your kneeling leg's hip.

Step 4: You can place your hands on your hips or raise them up toward the ceiling for a deeper stretch.

Step 5: Hold this stretch for about 15-20 seconds while taking nice, deep breaths. Repeat this 3-5 times.

Step 6: Relax and switch sides by kneeling on your other knee and stepping your opposite foot forward.

Remember, the key to a good hip flexor stretch is to go gently and listen to your body. You should feel a comfortable pull in the front of your hips, but not pain. If something hurts, ease up a bit.

Physio Exercise 4: The Glute Bridge

Once we have loosened the tightened and shortened glutes and hip flexors, it is time to re-active the proper hip stabilizing muscles. The glute bridge exercise is here to help you build strong and sturdy hip muscles! Let's break down the steps to perform this awesome exercise:

Step 1: Get in Position: Lie down on your back on a comfy surface like a yoga mat or a carpet. Bend your knees and place your feet flat on the ground, hip-width apart. Your arms should rest beside you, palms facing down.

Step 2: Set the Stage: Press your feet into the ground firmly, making sure your heels are close to your glutes (your buttocks).

Step 3: Lift Your Hips: Take a deep breath, squeeze your gluteal muscles, and gently push through your heels. As you exhale, lift your hips off the ground. Your body should form a straight line from your shoulders to your knees.

Step 4: Squeeze Your Glutes: At the top of the bridge, give your glutes a little squeeze. Imagine you're holding a tiny ball between your cheeks – that's how you know your glutes are working!

Step 5: Hold and Breathe: Stay in the lifted position for a moment or two, breathing naturally. Keep your core engaged (like you're bracing if someone was going to punch you in the stomach) to help stabilize your body.

Step 6: Lower Down Slowly: Gently lower your hips back to the ground.

Step 7: Repeat and Rock: Do the glute bridge again! We usually recommend shooting to complete 20-30 repetitions.

The glute bridge is a foundational exercise that we use to make your glutes super strong. It's fantastic for your hips, lower back, and even your core muscles.

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So, what’s next?

If your hips are feeling less than awesome and these four exercises didn’t seem to fully resolve your hip pain, it's time to take action!

At MOMENTUM Physical Therapy in Okotoks, we treat all forms of hip pain. Our talented team of physical therapists and massage therapists have helped people with a wide range of hip pain and injuries. If you are looking to finish of the summer strong and get those hips back to feeling 100%, reach out to us today at 403-982-5600 or online to book your appointment today!

So, here's your call to action: connect with a MOMENTUM physiotherapist today to get those hips feeling better! You'll be on the path to recovery in no time. Book online here!

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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!

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Frequently Asked Questions

How can physiotherapy help with hip pain?

Physiotherapy plays a crucial role in addressing hip pain by utilizing specialized techniques and exercises. A skilled physiotherapist will assess your condition, identify muscle imbalances, joint limitations, or other contributing factors. They'll then design a personalized treatment plan that may include targeted exercises to strengthen weak muscles, stretches to increase flexibility, and manual techniques to improve joint mobility.

Physiotherapy aims to address the root causes of hip pain, promote healing, and enhance your overall hip function, allowing you to regain mobility and enjoy a pain-free life.

Is physiotherapy suitable for all types of hip pain?

Yes, physiotherapy can be beneficial for a wide range of hip pain conditions. Whether you're dealing with muscle strains, joint inflammation, overuse injuries, or even post-surgery rehabilitation, physiotherapy can provide tailored interventions to address your specific needs. Physiotherapists are trained to assess and treat various hip-related issues, ensuring that the treatment plan is customized to your condition, helping you find relief and improve your hip health.

Can physiotherapy prevent future hip pain?

Absolutely! Physiotherapy not only helps in managing existing hip pain but also plays a significant role in preventing future discomfort. By identifying and addressing muscle imbalances, poor movement patterns, or biomechanical issues, physiotherapists can provide you with tools and exercises to strengthen and support your hips.

Additionally, they can offer guidance on proper posture, body mechanics, and techniques to minimize strain during everyday activities. Through proactive measures and expert guidance, physiotherapy empowers you to maintain optimal hip health and reduce the risk of recurring pain in the future.

Meet our Registered physiotherapists:

• Stephen Uhrbach, PT

• Nolan Auchstraetter, PT

• Lauralee Greenlaw, PT

• Catherine Stoyles, PT

• Jon Young, PT

• Andree-Anne Bechard-Cote, PT

• Jamie Kavanagh, PT

• Taylor Stienwand, PT

Meet our Kinesiologists:

• Seth Baldwin, Kinesiologist

• Nicole Gibson, Kinesiologist

• Rebecca Ramsay, Kinesiologist

• Matt Melynchuk, Kinesiologist

• George Canlas, Kinesiologist

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.

Three Ways To Reduce Your Achilles Tendonitis and Heel Pain

How to Reduce Achilles Tendonitis Pain

Welcome to summer! 

With the launch of summer, we are now seeing people flock to the mountains hiking, hitting the trails running, and sliding into those comfortable flip flops on the beach.  Sounds nice, doesn’t it?

Well, with these changes in activity, we also start to see an uptick in clients seeking physiotherapy for help with Achilles tendonitis and/or heel pain.  All those extra steps in the outdoors start to add up and sometimes, this can lead to Achilles tendonitis and heel pain.  

Today I want to take a moment to connect with you to let you know what causes Achilles Tendonitis and Heel pain and how YOU can help reduce your Achilles Tendonitis or Heel pain today!

Before we get started, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. I lead a team of talented physio therapists who treat injuries - like Achilles Tendonitis or heel pain - everyday!. I want to spend a few minutes today letting you know some of the ways you can help reduce your pain today.

First of all - let’s talk about what Achilles Tendonitis and Heel pain is (and what it means!).

What is the Achilles Tendon?

The Achilles tendon is a large tendon that is found at the bottom of the lower leg - connecting your calf muscles to the back of the heel.  This thick tendon is used to forcefully push the foot downward (such as when running or climbing up a mountain) or absorb force when you land (such as when you jump off of a step).  This Achilles tendon is STRONG.  

Saying that, sometimes we can irritate this tendon, causing it to break down and become painful. 

Common ways an Achilles tendon can get injured:

1. Overuse or Excessive Training:

Engaging in repetitive high-impact activities, particularly without proper rest or conditioning, can strain the Achilles tendon. Activities like running, jumping, or sudden changes in intensity or frequency of exercise without allowing adequate recovery time can increase the risk of Achilles tendon injury.

2. Sudden Increases in Physical Activity:

A rapid increase in physical activity levels, such as starting a new exercise program or suddenly intensifying your training regimen, can put excessive stress on the Achilles tendon.

3. Improper Footwear:

Wearing new shoes (or flip flops) that your body is not used to can put new levels of strain onto the Achilles tendon.

4. Tight Calf Muscles and Poor Flexibility:

Limited flexibility in the calf muscles and surrounding structures can lead to increased strain on the Achilles tendon.

5. Trauma or Accidents:

In some cases, traumatic events like a fall, direct impact to the back of the leg, or sudden forceful movements can result in Achilles tendon injuries.

When the Achilles Tendon is overused and irritated, it can start to break down.  This breakdown is commonly known as “Achilles Tendonitis” - or the inflammation and breakdown of the achilles tendon that attaches the calf muscle to the heel. 

Ok - so now that we know what Achilles Tendonitis is and how it can be caused.  What does it feel like?

What does Achilles Tendonitis feel like?

With Achilles Tendonitis or Heel Pain, the most common symptom that people first experience is pain and tenderness along the lower calf, the Achilles tendon itself, or at the base of the heel (where the Achilles tendon attaches to the heel bone).  Initially this pain is minor and does not last longer than a day or two.  

If the injury is not attended to properly, you might begin to see swelling and a thickening of tendon on the back of the calf that shows that the tendon irritation is getting worse.   Often people start to have significant calf or heel pain in the morning (when they get out of bed) or if they sit down for a while and then get up to walk.  Unfortunately, if left untreated, Achilles tendonitis can lead to more serious injuries such as a tear or rupture of the tendon.

Yikes - we don’t want that.

Fortunately - if you are starting to feel Achilles or heel pain, there are three things you can do TODAY to start to reduce your Achilles Tendonitis pain.  The advice we give people on day 1 of Achilles Tendonitis or heel pain physio is always the following:

How to Fix Heel Pain & Achilles Tendonitis:

1. Rest:

When it comes to Achilles pain, rest is crucial. Pain in your Achilles or Heel is the way that your body is saying “something that you are doing is hurting me”.  Continuing to engage in activities that increase the pain can worsen your injury AND prolong your healing time. 

Taking a break from high-impact exercises such as running or jumping, as they put significant strain on the Achilles tendon, will have a significant positive impact on your pain. 

Instead, opt for low-impact activities like swimming or cycling that maintain cardiovascular fitness without stressing the tendon.

2. ROLL your Calves:

When your Achilles tendon gets irritated, your calf muscles tighten up.  These tight calves put more strain on your Achilles, which in turn, further aggravates your Achilles Tendon and heel pain.  

In physio, for any Achilles or heel pain, we always start off with the physio exercise that can loosen the calf muscles (and therefore, take some of the strain off of your injured Achilles Tendon).

PHYSIO EXERCISE #1 FOR ACHILLES PAIN: Calf Rolling

• Rolling your calves is an excellent way to start loosening up your tight muscles.  We use rolling (or pressure point therapy) to relax the tightened muscles.  As the tight calf muscles relax, they will put less stress on the irritated Achilles tendon and heel.

• Grab a muscle roller (or sturdy rolling pin), take a seat, and start rolling the calves with the muscle roller.  Even better, if you have a friend nearby, lay down on your stomach with your feet over the end of a bed and have your partner roll your calf muscles for you.

• The rolling motion should be fluid with small movements while you apply moderate pressure (it should feel slightly uncomfortable without bringing tears to your eyes).  

• Focus on rolling over the most tender parts of the calf muscle, and perform this for 4-5 minutes per calf.

3. STRETCH your Calves:

Once you have rolled your calf muscles, you then need to stretch them!  Stretching a muscle after rolling it helps maintain the looseness that you just created.

For Achilles and heel pain, there are two specific physio exercises that we do daily to loosen the calf muscle.  Follow the instructions below to effectively stretch out that tightened calf! 

PHYSIO EXERCISE #2 FOR ACHILLES PAIN: The Gastrocnemius Stretch

• Find a sturdy wall and stand arms length away from the wall.  Place your hands on the wall.  

• Place the leg with the tight calf behind you and have the other leg slightly in front of you.  Make sure that the knee stays straight and that your heel remains on the ground of the trailing leg at all times.

• Gently lean forward into the wall until you feel a stretch through the back of the calf on the trailing leg.  Hold the comfortable stretch for 30 seconds and repeat 3-4 times.

• This stretch should feel comfortable!

PHYSIO EXERCISE #3 FOR ACHILLES PAIN: The Soleus Stretch

• Again, find a sturdy wall and stand arms length away from the wall.  Place your hands on the wall.  

• Place the leg with the tight calf behind you and have the other leg slightly in front of you.  Make sure that the knee bends by 30 degrees and that your heel remains on the ground of the trailing leg at all times.

• Gently lean forward into the wall until you feel a stretch through the back of the calf on the trailing leg.  This stretch will feel a bit lower than the Gastrocnemius stretch.  Hold the comfortable stretch for 30 seconds and repeat 3-4 times.

• This stretch should also feel comfortable!

There you have it - three quick tips on how to reduce Achilles or heel pain today.  Rest, rolling, and stretching are quick and easy things you can do at home to relieve any Achilles Tendonitis or heel pain that you might be feeling.

But what if this doesn’t take all of the pain away?

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Treatment Options for Achilles Tendonitis:

Achilles and heel pain can be stubborn - especially if it has been bothering you for a while and you thought it would just go away on its own (don’t worry - we have all been there and done that!).  

If this sounds like you, it's time to see a physiotherapist to help with that Achilles or Heel pain.  The longer you let Achilles Tendonitis or heel pain brew, the longer your recovery journey will be.   

Physiotherapy is an effective method of treating Achilles tendonitis.

1. Visit a Physiotherapist at MOMENTUM Physical Therapy.

At your visit with us at MOMENTUM Physical Therapy in Okotoks, our trained physical therapists will evaluate your Achilles and Heel pain to determine the root cause of your ongoing pain.

Your MOMENTUM physiotherapist will develop a treatment plan that will help you get back to your pain free living status.  Treatment for these stubborn Achilles and heel pain may include:

1. Trigger point muscle release for Achilles pain

2. Intramuscular stimulation (IMS) for Achilles pain 

3. Graston therapy for Achilles pain

4. Cupping for Achilles pain

5. Kinesiotaping for Achilles pain

Your physio will also develop a custom home exercise program that will likely include the rolling and stretching exercises (as above) with some additional strengthening exercises to facilitate healing through the Achilles tendon.

Your physical therapist will ensure that your calf muscle loosens up, your pain goes away, and that your Achilles tendon is restrengthened to keep the Achilles and Heel pain away.  

All in all, physiotherapy will help reduce your pain and help kickstart the healing process to help you kick that Achilles and heel pain for good.  With the help of a physiotherapist, you can reduce your pain, improve your mobility, and prevent further injury.

If you are dealing with Achilles pain or Heel pain, call MOMENTUM Physical Therapy in Okotoks today at 403-982-5600 to connect with one of our talented physiotherapists.  If you would like to book online, you can jump into our schedule here.

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!

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Frequently Asked Questions

What are the early warning signs of Achilles Tendonitis?

Signs of Achilles tendonitis include:

1. Pain through the lower part of the calf or into the heel

2. Tenderness to touch through the lower calf or into the heel

3. Stiffness or pain in the morning or after siting for a prolonged period of time through the lower part of the calf or into the heel

4. Warmth or swelling through the lower part of the calf or into the heel

5. Pain with activity through the lower part of the calf into the heel

What is the best way to treat Achilles Tendonitis?

Treatment for Achilles Tendonitis includes rest, rolling, and stretching of the Achilles tendon.  Consulting with a physical therapist is the best way to maximize your healing.  

Can physiotherapy help treat Achilles Tendonitis?

Yes!  Physiotherapy is an effective treatment option for Achilles Tendonitis.  A physiotherapist will provide hands on treatment and exercises to reduce your pain and heal your Achilles Tendon injury. 

Meet our Registered physiotherapists:

• Stephen Uhrbach, PT

• Nolan Auchstraetter, PT

• Lauralee Greenlaw, PT

• Catherine Stoyles, PT

• Jon Young, PT

• Andree-Anne Bechard-Cote, PT

• Jamie Kavanagh, PT

• Taylor Stienwand, PT

Meet our Kinesiologists:

• Seth Baldwin, Kinesiologist

• Nicole Gibson, Kinesiologist

• Rebecca Ramsay, Kinesiologist

• Matt Melynchuk, Kinesiologist

• George Canlas, Kinesiologist

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.

Can Physiotherapy Help Knee Pain?

Can Physiotherapy Help Knee Pain?

Spring has (finally!) sprung! Yahoo!

With the change in weather, at our clinic MOMENTUM Physical Therapy in Okotoks, we are hearing stories of people returning to the running trails, hiking in the mountains, and getting back to the outdoor sports that we love like baseball and soccer. This is truly the best time of year!

With the return of spring, we also tend to find ourselves entering into “knee pain” season.

Yes - that is right - we are into knee pain season.

At this time of year, we often seen an influx of people seeking physiotherapy for knee pain or knee injuries. So today, I wanted to take moment to connect about what usually causes knee pain, what the symptoms of knee problems are, and four simple physio techniques that you can do today to reduce your knee pain.

Before we get started, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. I lead a team of talented physio therapists who treat people with knee pain and knee injuries everyday. Today we are going to review what we see in the clinic so you can learn about knee pain and knee injuries, and hopefully if needed, start to reduce your knee pain today!

First of all, knee pain is a common problem that affects millions of people worldwide. It can be caused by a variety of factors, including injury, overuse, or arthritis. When knee pain strikes, it often can have a significant impact on your quality of life; making it difficult to perform daily activities, exercise, and even walk comfortably.

Does this sound like you? If so, you are going to want to keep reading!

Before we start tackling knee pain and how physio can help, it is important for us (and you!) to understand what the cause of your knee pain is.

Here are 5 common reasons why we see people in our physio clinic in Okotoks for knee pain:

1. Contact Knee Injuries:

Contact knee injuries are one of the most common causes of knee pain. Have you seen a bad tackle in soccer? Maybe you have seen someone slip off a curb while wearing flip flops? These forceful falls or twists can lead to tears of the stabilizers in the knee. When injuries like this occur, we often see knee ligament sprains (ACL tears and MCL tears are the most common), muscle tears (such as quadriceps strains and hamstring strains), and cartilage (or meniscus) tears. Often these knees are sore, swollen, stiff, and come with a very descriptive story of what happened.

2. Knee Osteoarthritis (OA)

Knee osteoarthritis is the next most common reason we see people for knee pain. Osteoarthritis is the gradual breakdown of a joint where the smooth surfaces of the joint slowly wears away and gets replaced with small bony bumps (think like sandpaper). Knee osteoarthritis often sets in slowly, and usually slowly worsens with time. This type of knee pain is often accompanied with a history that the knee has slowly gotten more sore over the last few months or years to a point where it now is too sore to ignore. (Hey - if you want to learn more about Osteoarthritis - check out this blog on Osteoarthritis HERE)

3. Knee Overuse Injuries:

Lots of sports (such as cycling, jogging, swimming, or soccer) involve repetitive movements (such running, jumping, sprinting, or kicking). Sometimes, these high repetitions lead to tissues rubbing against each other. We often seen this with our clients who present with IT Band Friction Syndrome (pain on the outside edge of the knee) or with pain through the knee cap (pain directly on the front of the knee). These types of knee injuries often come with stories of high repetition in a specific sport or action.

4. Knee Tendonitis

Like overuse injuries, we also see knee pain that is associated with quadriceps or hamstring muscle and tendon breakdown. If the muscles around the knee is overused, they can fray like a worn rope and cause tendonitis. Tendinitis is a painful inflammation that requires both short term rest followed by proper strengthening.

5. Knee Bursitis

Knee Bursitis is the final common knee injury we see. Bursae sacs are fluid filled sacs cushion joints and tendons. The knee has number of bursae sacs that can become inflamed and irritated due to injury, overuse, or by bumping them wrong. Bursitis is often accompanied by pain and swelling in the knee.

At the end of the day, most knee injuries are one of these 5 injury types (or a combination of them). Each of these types of injuries can be successfully treated and relieved with exercise and physiotherapy (which we will get to below!), but before we do that, I want to review what knee pain feels like.

5 Knee Symptoms That You CANNOT Ignore:

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

1. Knee Pain:

Pain in the knee is usually the first sign that something is not moving correctly. If your knee begins to feel pain, stop and get it evaluated. Pain is the first warning sign that something is not working properly (like a muscle, ligament, meniscus, or joint). Pain can range from mild to severe and can be felt in different areas of the knee. Getting the knee evaluated by a physical therapist early in the pain process can prevent the injury from worsening and dramatically reduce the amount of time required to heal the knee.

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 knee pain.

2. Knee Swelling:

Knee swelling is a common sign that something is injured in the knee. Sometimes the swelling will be localized to one area, and sometimes the knee will look swollen like a small melon. Generally speaking, the more swelling (and bruising!) that you see, the more serious the knee injury is. Swelling (or sometimes known as water on the knee) is not normal for a knee and should be evaluated.

At MOMENTUM Physical Therapy, we will ensure that you receive the hands on treatment that you need to maximize your joint health and minimize your swelling. We provide you with at-home swelling management strategies and also use state of the art equipment, such as the GameReady Cryocuff System that works to manage swelling of the knee.

3. Knee Stiffness:

Stiffness is a common symptom we often see with a knee injury. If any part of the knee is injured, the body will go into a “self splinting” mode that will cause the knee to stiffen up. You may find it difficult to move the knee joint. In serious instances, the knee might even lock up. Regardless, any loss of knee movement is a sign that something it the knee is not functioning properly.

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. Knee Instability:

Instability, or “giving way” is a common symptom when you have a ligament tear in the knee. The ligaments in the knee are the guide wires and supports in the knee. If a ligament is torn, you will effectively lose some of the stability of the knee. There are different healing pathways required for different types of knee instabilities, so if you feel like your knee is giving way, a physical therapist can evaluate the ligaments of knee to determine your best recovery pathway and timeline.

At MOMENTUM Physical Therapy, your physical therapist will be able to test ligaments and structures in the knee to determine exactly what the cause of your knee instability is.

5. Knee Clicking or Popping:

Knee clicking or popping is something that we often see in the clinic. Generally speaking, if the click or pop is not painful, usually the knee problem is not serious. These audible sounds from the knee usually occur when a muscle group is tight or weak and the knee cap is not tracking normally through the groove that it slides in. This often settles with some hands on physical therapy.

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.

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Treatment Options for Knee Pain

When knee pain strikes, there are things that you can do at home to try and reduce your knee pain. Things to try include:

1. P.R.I.C.E IT!

   What does PRICE stand for?

   1. P stands for Protect. Remove yourself for the activity that caused the injury to prevent a further aggravation. If necessary, toss a brace on the knee (please see a physical therapist to determine if a brace is needed) or grab a pair of crutches. We want to make sure that the knee injury doesn’t get worse!

   2. R stands for Rest. After you injure your knee, you will need to give you body rest in order to heal. Although healing times for different knee injuries vary, complete rest for an injured knee can last anyway from 24 hours to a few days. Again, consulting a trained physical therapist is the best way to get an accurate idea of how long you should rest your knee, but taking some time to let the knee heal is necessary.

   3. I stands for Ice. Icing a sore knee will help reduce the swelling and soreness that a knee feels. With ice, we recommend using crushed ice (or frozen peas!) that can conform to the contours of the knee. Square ice packs don’t get the contact we want. Make sure you have a damp towel between the ice and the skin and leave the ice on for ~20 minutes.

   4. C stands for Compress. A tensor bandage or compressive knee sleeve is a great way to further reduce knee swelling, provide some minor stability, and reduce some knee pain. Please note - you should never sleep with a compressive garnet (like a sleeve or tensor) on your knee.

   5. E stands for Elevate. Elevation (or having the knee above the heart) is another great way to help reduce knee swelling.

We follow the PRICE principle for new knee injuries that occur when the knee is sore, hot, and swollen. Now, we don’t continue with PRICE for weeks on end. Research has shown that prolonged “PRICE”ing can actually can slow the healing process. For the first 5-10 days after a new injury, “PRICE”ing the knee is a great way to settle the initial pain, reduce the initial wave of swelling, and then set your knee up for healing and recovery.

2. Physio Exercises to Loosen The Knee Muscles

Whenever a knee gets injured, you can expect to have some muscle guarding or stiffness around the knee. This protective muscle spasm, although helpful when the knee is initially healing, will limit proper movement and can actually make the knee more sore with time. We often find that loosening some of these tightened muscles is the best way to get the knee moving and reduce some pain.

HOW TO LOOSEN THE KNEE WITH MUSCLE ROLLING

In order to loosen the muscles that cross the knee, we are going to use a foam roller and a myofascial ball (or lacrosse ball). Grab a large foam roller and a hard myofascial ball to get started.

• Step 1: Place the roller and lacrosse ball on the ground.

• Step 2: Carefully lower your body onto the ground beside the foam roller. Position yourself over the foam roller so that the fronts of both thighs are perpendicular to the foam roller.

• Step 3: Slowly roll up and down the foam roller on the front of the thighs looking for any sore or tender spots. Hold each sore spot for ~30 seconds. If you can’t seem to find any sore spots, try stacking your legs on top of each other so you are only rolling the front of one thigh. Do not roll above the hip or over the knee cap. Each thigh should take 4-5 minutes.

• Step 4: Sit up with your legs straight out in front of you. Grab the lacrosse ball.

• Step 5: Place the lacrosse ball below the back of the thigh (against the hamstrings!) of the straight out legs. Slowly roll up and down on the lacrosse ball looking for any sore or tender spots. Hold each sore spot for ~30 seconds. Do not roll below the knee joint. Each leg should take 4-5 minutes.

3. Physio Exercises to Get The Knee Moving

After you have loosened the muscles of the knee, it is time to get the knee moving again. We often find that injured knees NEED to move, but individuals are apprehensive to let their knee bend and straighten. In order to regain confidence in the knee and let the knee start to heal, we begin with an exercise called “Ball To Bum”. For this exercise, you will need one of those large exercise balls.

HOW TO GET THE KNEE MOVING AGAIN WITH "BALL TO BUM”

• Step 1: Place the exercise ball on the ground.

• Step 2: Carefully lower your body to the ground beside the ball. Lift the legs up and place the ball below the heels.

• Step 3: Gently push your heels into the ball and pull the ball in towards your buttocks. Only go as far as you feel comfortable. Pause at your limit.

• Step 4: Gently straighten your legs out allowing the ball to roll away from your buttocks. Only go as far as you feel comfortable. Pause at your limit.

• Step 5: Repeat this 25-30 times.

4. Physio Exercises to Strengthen the Knee

After you have loosened the knee and then got the knee bending and straightening better, we need to start working on regaining strength and confidence in the knee. Although there are MANY exercises we teach to help strengthen knee injuries, the best exercise to help a knee recover we have is called “The Bridge”. With bridges, we teach the body how to properly align the knee so that the knee never gets put into dangerous positions that cause pain and injury. With bridges, you will need a looped elastic exercise band.

HOW TO START STRENGTHENING THE LEGS WITH BRIDGES

• Step 1: Grab your looped exercise band. Put it around your legs so the band is around the outside of both knees.

• Step 2: Lay down on the ground with your feet hip width apart and gently pressing your knees out against the resistance band.

• Step 3: Tighten your core and squeeze your buttocks muscles together. Lift the hips up off the ground until your shoulders, hips and knees are in a straight line. While doing this, keep constant pressure out against the band.

• Step 4: After a count of 1, slowly lower your hips to the ground. Repeat 20-30 times always focusing on engaging the core and glutes.

When Is It Time To Get Help With Knee Pain?

Knee injuries happen. Very often in-fact.

If you have recently injured your knee (or your knee has been sore for a while), and you have tried the quick physio tips above without success, it is now time to see a physical therapist.

Our physiotherapists at MOMENTUM Physical Therapy in Okotoks deal with knee injuries every day. At our clinic in Okotoks, we will perform a comprehensive evaluation of your knee in order to determine your best path to recovery.

From this evaluation, you can expect to leave with:

• An understanding of what is actually hurt in the knee

• A timeline on how long it may take for the knee injury to recover

• Some hands on treatment to bring you some knee pain relief

• A plan on how to get you back to your normal self

At the end of the day, our physical therapists strive to help people like you overcome their pain and injuries and get back to the life you want to live. If you are dealing with any form of knee pain, call us at MOMENTUM to connect with one of our talented physical therapists who will get your knee back on track. Knee pain can feel debilitating, but getting the right plan can put you back in the right direction quickly.

Call today at 403-982-5600 or book online HERE.

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!

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Frequently Asked Questions

Can physiotherapy fix Knee Pain?

Yes! Physical therapy that involves hands on treatment and specific exercises has been shown highly effective to reduce and eliminate most sources of knee pain.

Is walking good for knee pain?

Generally speaking, staying active is important for managing knee pain. Walking is often a safe exercise that you can do to help maintain the strength and mobility of your knee. A physiotherapist can help make a plan that considers how far you should be walking and if any assistance (ie. a brace, cane, or crutches) will help.

Should I exercise if my knee hurts?

Exercise is an important part of knee recovery. The important thing is to make sure that you are doing exercises that loosen the knee, decrease pain, and increase knee stability. High impact exercises, or exercises that are done incorrectly, can damage the knee. A physio can help make an exercise plan that meets your specific needs.

Meet our Registered physiotherapists:

• Stephen Uhrbach, PT

• Nolan Auchstraetter, PT

• Lauralee Greenlaw, PT

• Catherine Stoyles, PT

• Jon Young, PT

• Andree-Anne Bechard-Cote, PT

• Jamie Kavanagh, PT

• Taylor Stienwand, PT

Meet our Kinesiologists:

• Seth Baldwin, Kinesiologist

• Nicole Gibson, Kinesiologist

• Rebecca Ramsay, Kinesiologist

• Matt Melynchuk, Kinesiologist

• George Canlas, Kinesiologist

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.