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Foot Pain

Increase in Sports Injury: Ankle Sprain Due to Increased Physical Activity

Ankle Sprain Due to Increased Physical ActivityOver the course of the past decade, an increasing number of people from all walks of life have become more active and more committed to exercise and fitness as well as to engaging in athletic and recreational activities. Although these individuals are enjoying solid health benefits through these activities, they are not without at least some risks. The reality is that the increase in physical activity has attributed to a rise in the incidents of sports injuries, including ankle sprain.

Diagnosing an Ankle Sprain

Ankle sprains account for an alarming 50 percent of all sports related injuries. They are the primary reason why people must take time off from a fitness program or participating in a sport or athletic activity.

There exist some common signs and symptoms of an ankle sprain. One or a combination of these symptoms may exist in any given case. These symptoms of an ankle sprain are bruising, instability at the ankle, swelling and plain. In some cases, a person may experience numbness of severe weakness at or around the ankle. If these two last types of symptoms exist, an ankle sprain may be accompanied by actual nerve damage as well.

If these symptoms exist, it is important that a person seek a professional examination and evaluation. This needs to be done promptly in order to rule out another problem — like a broken ankle. In addition, a proactive effort at obtaining a proper diagnosis also best ensures that proper treatment commences in a timely manner. The symptoms of a sprain are addressed most effectively when treatment begins promptly after an injury.

A healthcare provider, including a physiotherapist, may recommend an x-ray or MRI to confirm what is wrong with an ankle. These examinations work to confirm a sprain as opposed to a break or another type of issue.

Treatment of an Ankle Sprain

Once a diagnosis has been made of an ankle sprain, an appropriate course of treatment can be initiated. In many cases, such a course of treatment involves physiotherapy or chiropodist services . The ultimate goal is to promote a more rapid healing of the sprain and to quickly lessen and even eliminate the pain associated with the injury.

Oftentimes, a mantra called PRICE is followed as part of a physiotherapy regimen associated with the treatment of a sprained ankle. PRICE stands for Protection, Rest, Ice, Compression and Elevation. However, this represents only part of a comprehensive course of treatment.

A chiropodist will recommend other strategies beyond these conservative practices, including certain appropriate exercises, massage and other treatments and therapies. A chiropodist maps out a specific, individualized course of treatment for each and every patient seen that is afflicted with an ankle sprain caused by a sports or recreational injury.

What issues can be treated with needle therapy (acupuncture)

Needle therapy or acupuncture is a therapeutic practice that involves stimulating certain focuses on the body, regularly with a needle entering the skin, to mitigate pain or to treat different health conditions.

On November 5, 1997, a board gathered by the National Institutes of Health (NIH) presumed that there is clear confirmation that needle therapy needle treatment is successful for nausea and vomiting from a postoperative condition and in addition chemotherapy, morning sickness, and postoperative dental pain. The 12-part board additionally deduced in their agreement explanation that there are various other pain-related conditions for which needle therapy might be compelling. These conditions incorporate however are not constrained to fibromyalgia (general muscle torment), low back agony, carpal passage disorder, and asthma.

At Square One Physio, we have treated many conditions with acupuncture. Some of the conditions that could be treated with acupuncture are:


Neck pain
Shoulder pain
Tennis elbow
Carpal tunnel
Acute/chronic back pain
Knee pain
Foot pain

Neurological / Nervous System

High blood pressure
Stress disorders
Bell’s Palsy
Trigeminal neuralgia


And many other female health problems
Infertility (female/male)
Menstrual pain


Allergies/hay fever
Common cold
Sore throat


Stomach pain


Smoking Cessation
Car accident complications and more


At Square One Physio, we have trained practitioners in acupuncture. Click here to book an appointment.

Posterior Tibial Tendon Problems

posterior tibialis problemPosterior tibial tendon dysfunction is one of the most common problems of the foot and ankle. It occurs due to the inflammation or tearing of the posterior tibial tendon. Consequently, the tendon may not be able to provide enough stability and support for the arch of the foot, resulting in flatfoot. Most patients can be treated without surgery, using orthotics and braces.


  • Pain along the inside of the foot and ankle, where the tendon lies. This may or may not be associated with swelling in the area.
  • Pain that gets worse with activity. High-intensity or high-impact activities, such as running, can be very difficult. Some patients can have trouble walking or standing for a long time.
  • Pain on the outside of the ankle. When the foot collapses, the heel bone may shift to a new position outwards. This can put pressure on the outside ankle bone. The same type of pain is found in arthritis in the back of the foot.


Nonsurgical treatment can help relieving the symptoms significantly amongs the patients.


Decreasing or even stopping activities that worsen the pain is the first step. Switching to low-impact exercise is helpful. Biking, elliptical machines, or swimming do not put a large impact load on the foot, and are generally tolerated by most patients.


Apply cold packs on the most painful area of the posterior tibial tendon for 20 minutes at a time, 3 or 4 times a day to keep down swelling. Do not apply ice directly to the skin. Placing ice over the tendon immediately after completing an exercise helps to decrease the inflammation around the tendon.

Nonsteroidal Anti-inflammatory Medication

Drugs, such as ibuprofen or naproxen, reduce pain and inflammation. Taking such medications about a half of an hour before an exercise activity helps to limit inflammation around the tendon. The thickening of the tendon that is present is degenerated tendon. It will not go away with medication. Talk with your primary care doctor if the medication is used for more than 1 month.


A short leg cast or walking boot may be used for 6 to 8 weeks. This allows the tendon to rest and the swelling to go down. However, a cast causes the other muscles of the leg to atrophy (decrease in strength) and thus is only used if no other conservative treatment works.


Most people can be helped with orthotics and braces. An orthotic is a shoe insert. It is the most common nonsurgical treatment for a flatfoot. An over-the-counter orthotic may be enough for patients with a mild change in the shape of the foot. A custom orthotic is required in patients who have moderate to severe changes in the shape of the foot. The custom orthotic is more costly, but it allows the doctor to better control the position the foot.


A lace-up ankle brace may help mild to moderate flatfoot. The brace would support the joints of the back of the foot and take tension off of the tendon. A custom-molded leather brace is needed in severe flatfoot that is stiff or arthritic. The brace can help some patients avoid surgery.

Physical Therapy

Physical therapy that strengthens the tendon can help patients with mild to moderate disease of the posterior tibial tendon.

How can orthotics help you get relief from your foot and back pain?

orthotics physiotherapyy

Orthotics are devices used by physiotherapists and orthopedics to help cure a person of various types of foot conditions like Achilles tendonitis, bunions among other type of ailments like back pain, knee pain etc.

These are made of lightweight materials that range from a simple over-the-counter shoe insert to custom made devices which require analysis of body and foot mechanics to create a cast of it.

Who can benefit from Orthotics?

Anyone can benefit from orthotics if they feel the need for additional support while walking or running. It is very helpful for people who want relief from various foot conditions which cause pain, swelling and discomfort.

Below are certain symptoms which suggest you should see a physiotherapist or an orthopedic –

  • Bunions
  • Flat feet
  • Shin splints
  • Frequent ankle sprains
  • Abnormal wear and tear of shoe from one side
  • Pain in knee, heel or lower back

If you are suffering from any of the above, it is advised to see a specialist immediately. The delay would only make the condition worse.

How is Orthotics made?

When a patient visits a physiotherapist, they will create a cast of his feet. The therapist then analyses the cast and sends it to a lab with certain recommendations. The technician in the lab makes the final cast or positive by pouring plaster into it. When the plaster dries, it forms the exact shape of the person’s feet.  Then custom-orthotic is developed against the shape of the cast and the given recommendations to provide ample support to the foot. This is then sent back to the physiotherapist who fits this custom-orthotic to the patient’s feet. This whole process generally takes a few weeks.

The orthotic made through this process provides support, stability, cushioning and alignment to the patient’s feet, ankles and lower body. This, in turn, enables the patient to become pain-free.

So, if you are experiencing foot pain or any of the above symptoms, feel free to visit our clinic for an expert opinion. We have a great team of experienced physiotherapists which would analyse your foot mechanics and help you get relief from your pain. You can either call us at 905-232-2202 to make an appointment or fill an online form here.

Suffering from Shin splints (pain)? Here’s how to get relief quickly

Let’s say you recently planned to start running to keep a tab on your weight. You are cruising along fine when suddenly you get this excruciating pain in your shin area. It’s debilitating and you cannot even walk let alone run. Chances are you are suffering from Shin splints!

What is a Shin Splint?

Shin splint or shin pain is caused when one takes up a strenuous activity suddenly from little or no activity lifestyle. It can also happen when one tries to up the game and undertake a strenuous set or activity as compared to earlier levels to push themselves. This pain is generally caused on the inside of your shin.

What causes shin splints?

Leg anatomy

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Let’s take a look at your leg. Your leg is made up of 3 bones- Femur (thigh bone), Fibula and tibia (shin bone). Tibia and fibula together make up your leg beneath the knee joint. The Shin muscles which are attached to the inner side of the tibia are known as posterior tibialis. These are for the most part responsible for controlling your foot position during walking and running. These are generally under a lot of stress and during strenuous overuse; the tendons attached to them get inflamed. The pain is caused due to this inflammation of the tendons of the posterior tibialis.

Sometimes, it is also caused due to incorrect ankle movement. Some people have high feet arches and some have low. So before beginning a routine like jogging or running, always consult a trainer or a physiotherapist on correct ankle mechanics. Proper footwear helps in reducing the chances of shin splints

Related- Learn how physiotherapy can help recover from ankle injury.


What to do if you suffer from Shin Splint?

Below are the few things that I recommend to my patients suffering from shin pain-

  • Rest– Avoid any activity for 3-4 days till the pain subsides. Reducing the amount of activity which caused the pain in the first place also helps. You can gradually increase it later.
  • Ice– Ice the shin area 3-4 times a day. Depending upon the severity, your physiotherapist will advise you for much time you need to ice the area.
  • Massage– Deep tissue massage can work wonders to relieve the pain and build up muscle strength. It is advisable to wait for some time after the injury before you begin with massage.
  • Muscles strengthening– Strengthening the muscles will help in avoidance of future occurrence of the problem. Below are some muscle strengthening exercises that you can do at home.
  • Consult a physiotherapist– An experienced physiotherapist can examine the injury and understand the underlying cause of it. It could be caused by the incorrect ankle movement when you walk or run. By analyzing it and using proper arch support for your type of feet, the future injury occurrences can be minimized.
    shin splints

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Related- Deep tissue massage and its benefits

Always remember that knowing the problem and its causes can go a long way in recovering quickly. If you are suffering from shin pain, feel free to book an appointment with us by calling at 905-232-2202.You can also fill our online form here. We have an experienced team of physiotherapists who can not only help you recover quickly but also help prevent future occurrences. We have been present in Mississauga for over 14 years now and are conveniently located in the Square One area.




Suffering from ankle Injury? Here’s how physiotherapy can help.

Ankle injury is one of the most common types of injuries that affect athletes or field game players like football. In the majority of cases, the ankle is sprained or twisted causing the injury. In other serious cases, the injury causes the joint to become unstable or there might be some broken bones. Some people are more prone to ankle sprains or foot injury due to their foot structure.  In any case, physiotherapy has been proven to be quite effective to get the person recover completely and get back to his normal life.


The ankle is made up of 3 bones- tibia, fibula and talus.  These three bones form a socket in which the ankle joint moves. The ligaments attach these bones together and ensure that the joint is stable and functions well. Depending on the severity of the injury, these ligaments can either be strained, partially torn or ruptured completely. Your doctor or physiotherapist will be able to ascertain the type of injury and prescribe physiotherapy accordingly.

What are the symptoms during an ankle injury?

The ankle injury is generally caused due to wrong footing, walking or running on an uneven surface or also as a result of contact injury. There are blood vessels and nerves surrounding the ligaments in the ankle. Upon injury generally, the following symptoms are observed-

  • Tenderness and Swelling around the ankle
  • Sometimes discoloration is also observed around the swollen ankle
  • Varying degree of pain, depending upon the severity of the injury
  • Ankle or joint instability upon trying to walk or stand up

How can Physiotherapy help?

Physiotherapy is a proven technique recommended by doctors to help patients with ankle or foot injury get back to their normal life. Generally, when a patient comes into my clinic with an ankle injury, we first assess the extent of the injury. We prescribe the well know “RICE” technique- Rest, Icing, compression and elevation.  This method not only helps in reducing pain and swelling but also assist in quick recovery.  Then depending upon the ankle condition, our team of experienced physiotherapists begins the patient on therapy sessions. These sessions consist of various ankle exercises aimed at returning it to its full range of motion and preventing future injury occurrences. People who are more prone to ankle sprains due to their foot structure can also benefit from physiotherapy.

Therefore, if you are suffering from an ankle injury, feel free to contact us at 905-232-2202. You can also book an appointment online by clicking here. We have been present in Mississauga for over 14 years now and are conveniently located in the Square One area.