Tag Archives: physiotherapist

Running Injury Free

As an avid runner, I’m quite familiar with the fellow runners in my community. Since the pitches, arenas and gyms have all been closed, I’ve noticed a huge surge in the amount of people who have taken up jogging as a new form of exercise. While jogging/running is a great workout, you need to be mindful of several risk factors that could lead to injury. Whether you’re a seasoned runner, or just a beginner, here are some tips to keep you running pain free.

Tip #1: Don’t let your old, lingering injuries wreak havoc on your running form and potentially cause new injuries. For example, that nagging knee pain that you ignore may be part of a bigger problem, like weakness in your glutes, which likely will change your biomechanics and put more stress on the knee, ITB or achilles, along with annoying knee pain you will likely develop  hip and calf pain. All the therapists at Sheddon can be reached by email and will gladly set up a Telehealth appointment to discuss strategies and exercises to help you overcome old injuries. Don’t wait until it’s too late, or until we re-open the clinic. Fix your injuries now!

Tip #2: Newbie runners are more susceptible to injury and should focus on slowly progressing their distance in order to avoid injury. Increasing one’s distance too quickly is one of the most common risk factors for injury in runners. The golden rule is that you should increase your distance by no more than 10% each week. As a beginner, you should just focus on running consistently 2-3 days/week, and don’t worry too much about increasing your distance at first.

Tip #3: CROSS-TRAIN!!! Running is great, but you need to add strength training to prevent muscle imbalances from the repetitive nature of running.

Tip #4: What you put on your feet matters. Not every running shoe is the same, and not every runner has the same foot. Runners will have a different preference in what shoes work best for them. Unfortunately, with stores closed, you can’t exactly walk into the Running Room and ask to try on every shoe  in order to see which one feel the best. In the meantime, you can make do with what you have, if your current shoes aren’t causing you any issues. Otherwise, if you have a shoe that’s worked for you in the past, you can order them online. Not sure where to start? You can ask our Pedorthist, Sarah.

Tip #5: Don’t be afraid to ask for help. There are many professionals who deal with every running issue that you could possibly imagine. The therapists at Sheddon can help you with injury prevention, exercise prescription, running shoe selection, and gait analysis. The group at the Running Room can help you with training programs and gear. Surround yourself with the right people.

If you are in need of our services and are curious if virtual care is an option for you, please click on the link below to schedule a Free 10-minute Telehealth Discovery session with one of us.

Book A Discovery Session

pterygoid muscle Sheddon Physioyherapy Sports Clinic Oakville Mississauga

Persistent Headaches, Earaches, and Facial Pains can be Treated by your Physiotherapist

 

Did you know that your physio can effectively evaluate and treat TMJ (temporalmandibular joint) pains? Many dentists and physicians refer their patients with persistent headaches, earaches, and facial pains related to the TMJ to physios. Sometimes TMJ conditions are disabling, however can be managed with education, effective home exercise programs, and gentle mobilizations.

Try this:

The lateral pterygoid muscle is often times quite tender in most individuals with TMJ issues or bruxism (the involuntary/habitual grinding of teeth, typically during sleep). Place your index finger inside the mouth. Apply GENTLE pressure towards the head direction, underneath the zygomatic arch. Start with gentle pressure, and gradually increase the muscle squeeze as tolerable–there is no need to go into pain.  Compare left versus right. If you find that this area around your jaw is tender, you can self-massage the area for 1 minute several times per day. Sometimes, relief of the headache, jaw, or other facial pain is sometimes immediate.

If you have a question regarding your headache, ear-ache, or facial pain, contact us here. If you would like to see your Sheddon Therapist, book your appointment today!

pterygoid muscle Sheddon Physioyherapy Sports Clinic Oakville Mississauga