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Winter Is Coming: A Guide to Cold Weather Sports Injury Prevention

You are special if you play and train all winter long. You are a winter warrior!

However, winter warriors, like you, need extra safety from injuries in winter. Winter sports are inherently more dangerous. In 2015, over 246,000 people were treated for winter sports injuries, according to the U.S. Consumer Product Safety Commission. Here in Canada, more 5,600 people are seriously injured during winter sports activities every year, according to Canadian Institute for Health Information.

The winter climate is far less forgiving than other seasons. Plus, sun exposure and hydration are still a concern. While not all these injuries are avoidable, knowledge increases safety.

Here we will discuss most common injuries that occur while playing winter sports.

Skiing and Snowboarding Injuries

Skiing and snowboarding are among the most popular winter activities. However, these activities also cause the most number of winter sport injuries.

These activities include descending steep slopes covered with snow at high speed. The snow-covered slopes may cause you to slip, hit an object, or fall over. In addition, use of a secondary sports equipment (ski, snowboard, pole) during such activities increases the risk of injury. Concussions, fractures, and twisting muscles are common injuries that occur during skiing or snowboarding.

To reduce the risk of concussions, always wear helmets during any activity where speed is a concern. Also, make sure your children wear helmets as well.

Also, a severe fall can injure limbs or body to a varying degree. Avoid going near sharp cliffs, dangerous heights, or rocky paths to stay safe.

Tobogganing and Snowmobiling Injuries

Both tobogganing, also called sledging or sledding, and snowmobiling involve using sports equipment, similar to skiing and snowboarding. But the equipment is much larger, and powered in case of snowmobiling. Such equipment complicates the safety of the person involved. While the larger equipment offers better protection, it also pose risks due to a person falling over or carried away with the snowmobile.

The injuries include fractures, concussions, to severe body injuries. To reduce the risk, always wear proper protective equipment, fasten the belts, and operate the toboggans and snowmobiles safely.

Hockey Injuries

Winter season is also a hockey season. Throughout the season, numerous hockey teams train and play games with each other. During these hockey games, serious injuries happen to players frequently.

In the game, players collide with each other, hit the glass, and fall on ice. These incidents can result in concussions, torn ligaments, and fractured bones.

For safety, make sure to wear all hockey equipment when on the ice. Avoid any kind of dangerous or foul play. Enforcing rules to create safe and fair play conditions is also important for the hockey players.

Skating Injuries

Skating on ice is a favorite activity of many people. While comparatively safer to other winter activities, it still poses a few risks.

Slipping on ice is the most common incident, especially for people who are new or less experience with skating. Injuring yourself while falling over or hitting into other people while skating are other safety concerns. Always wear the safety equipment and try to maintain distance from others while on the ice.

If you are skating outside, ensure the ice is safe every time you skate. Do not just assume it is safe because other people are skating on it, or because you skated on it yesterday.

Jogging and Running Injuries

Running and jogging outdoors is an effective way to keep yourself in shape, provided you are prepared for the season. However, dangerous surface conditions are often risky to runners.

In the winters, the risk of shin splints, cramps, ankle and knee injuries while running increases. You can minimize these risks by sticking to paths that you know well.

For safety, stay off the road and use the sidewalk or a park path. The road may look cleaner, but ice is harder to detect on the road. Plowed snow may also make the roadway narrow and give cars less space to maneuver around you.

Changing up your footwear in the winter is another step towards safety. By switching to a cross-trainer shoe, you can maintain grip better and keep your feet warm as well.

Related: Sports Injuries and Middle Age

Hiking and Walking Injuries

While hiking and walking seem safer when compared to other activities, they still contain many risks during the winter. The risk increases due to the unfamiliar paths covered with snow and ice.

To avoid injuries, always watch your step and look ahead to avoid stepping at the wrong spot. Most common injuries are due to slipping and falling, which result in fractures or bruises.
In addition, you have to be careful of frost bites while hiking in extreme cold temperatures.

Related: Slip and Fall Injuries in Snow

Cycling Injuries

With specialized bicycles, cycling has become an all-weather activity in Canada. However, bicycles are still prone to losing balance and crashing on snow and ice. These crashes might cause severe head and body injuries to the cyclist, including permanent disability or death.

For safety in snow and slippery weather, some bicycles come equipped with tires specially designed to work on snow and ice for safety. Additionally, you can stay off uneven surfaces and snow-covered roads to avoid crashes.

And remember, always wear a helmet.

Final Words

Being a winter warrior is all about preparing yourself and knowing a step ahead. Wearing a helmet, staying warm, following the rules, and switching up your normal exercise gear will help you stay safe in the snow and ice.

We hope this information will help you keep fighting all winter long.

Related: Slip and fall injury prevention tips in snow

Hand and Wrist Injuries and Role of Physiotherapy

The hand and wrist are prone to injury due to their structure wherein there is an intricate assortment of bones, ligaments, tendons, and nerves. Moreover, due to the nature of human anatomy wherein the hand and wrist are also involved in almost every activity of daily living thereby adding to the likelihood of hand and wrist injuries. Due to the complex biomechanics of the hand, many injuries are common whereas some other are so subtle that they are easily missed or ignored which leads to future complications. It is vital to carefully diagnose all hand and wrist injuries so that an effective rehabilitation therapy can begin as early as possible.

carpal bones - hand and wrist bones

Some Common Hand and Wrist Injuries Include:

  • Carpal Tunnel Syndrome: This is caused by the Median nerve that supplies the hand is compressed as it passes through the carpal tunnel at the wrist.
  • de Quervain’s Tenosynovitis: This is an overuse injury of one of the tendons on the thumb side of the wrist.
  • Wrist Fractures: Most Common types of fractures are the distal Radius (a ‘Colles Fracture’), Ulna and Scaphoid.
  • Dislocated finger
  • Wrist sprain: The ligaments and connective tissue of the wrist can be overstretched or torn

Related Article: Whiplash Injury: Cause, Diagnosis, and Treatment

Hand and Wrist Injuries Experienced by Some Athletes and Workers

wrist injuries physio mississauga


Sprains are damage to ligaments. A ligament is a type of tissue that connects bone to each other. Sprains are graded from a minor tear to a complete rupture. The Treatment and recovery time depends on the grade of sprain.

Thumb Sprains

This is caused by a ulnar collateral ligament which may be sprained as this ligament acts like a hinge and helps your thumb to function properly. Grasping power of the hand is severely impacted due to thumb sprain. Such painful thumb injury may happen while breaking a fall with the palm of the hand or taking a spill on the slopes with your hand strapped to a ski pole.

Wrist Sprains

This type of injury happens in activities when direct pressure and weight is applied on the palm thereby bending the wrist backward and possibly stretching or tearing the ligaments connecting the bones in the wrist. This type of injury is experienced during a forward fall to which the natural response of the body is to put the hands out in front which bear the weight and impact the wrist.

Related Article: Ankle Sprain Due to Increased Physical Activity

Bone Injuries

Bones can be fractured and dislocated. A fracture is a crack or a break in a bone. It is commonly referred to as broken bone. A dislocation is when a bone is pushed out of place so that they no longer line up correctly at the joint. This can impact the ability to move due to pain.

Hand Fractures

Fractures of the metacarpals (the bones in the hand just before the knuckles) and phalanges (the bones between the joints of fingers) are also common injuries.

The most common fracture of the metacarpals is a boxer’s fracture. A boxer’s fracture usually occurs when you strike an object with your closed fist. With a boxer’s fracture, the fifth metacarpal joint (the one at the base of your littlest finger) is depressed and the surrounding tissue is tender and swollen.

Related Article: How to Prevent the Most Common Sports Injuries

Wrist Fractures

The scaphoid bone is one of eight small bones that make up the wrist and fracture of the scaphoid bone accounts for most of the wrist fractures.

These are quite common in sports, work, and motor vehicle accidents. The break usually occurs during a fall on the outstretched wrist. The angle at which the wrist hits the ground may determine the type of injury. The more the wrist is bent back (extension), the more likely the scaphoid bone will break. With less wrist extension it is more likely the lower arm bone (radius) will break.

Scaphoid fractures may not be immediately obvious. Such fractures are sometimes disguised as sprained wrist instead of a broken bone because there is no obvious deformity and very little swelling.

PIP Joint Dislocations

One of the most common injuries to a hand is an injury to the joint above the knuckle, the proximal interphalangeal (PIP) joint. Injuries to the PIP joint occur when the finger is either hyper extended (forced backward) or forced into flexion (downward into a bent position). Injuries to the PIP joint may include fractures, dislocations, and fracture dislocations.

Soft Tissue and Closed Tendon Injuries

Tendons are connective tissues that attach muscle to bone. Tendonitis is a common injury of the tendon which causes an irritation of the tissue.

de Quervain’s Syndrome

de Quervain’s syndrome is a common injury with people who use a lot of wrist motion, especially repetitive rotating and gripping generally caused by overuse of hand which causes irritation of the tendons found along the thumb side of the wrist. This irritation impacts the lining around the tendon which swells and severely impacts the movement of the tendons.

ECU Tendonitis

Extensor Carpi Ulnaris (ECU) tendonitis is another common closed tendon injury. ECU tendonitis is an inflammation of the tendon that runs along the back of the wrist and is caused by repetitive twisting and backward flexion of the wrist. It is most commonly seen in basketball players and those playing racquet sports.

Baseball Finger

Baseball finger (or mallet finger) is an injury that commonly occurs at the beginning of the baseball season. It occurs when a ball hits the tip of the finger, bending it down. Normally, the tip of the finger can bend toward the palm of the hand by about 60-70 degrees. However, adding the force of a ball that has been batted through the air, the force of the moving ball can push the finger beyond that limit, tearing the extensor tendon that controls muscle movement in the affected finger. If the force is great enough, it may even pull tiny pieces of bone away thereby complicating the injury.

Jersey Finger

Jersey finger is the opposite of mallet finger and occurs when the fingertip, usually the ring finger, is forcibly extended, such as if the finger gets caught in machinery. This causes the flexor tendon, which bends the fingertip, to be pulled away from the bone due to which the individual will be unable to bend the finger without assistance.

Boutonnière Deformity

Boutonnière deformity is an injury to the tendons that straighten the fingers. It occurs when the finger receives a forceful blow when it is bent. Several tendons, running along the side and top of the finger, work together to straighten the finger. If the tendon on the top that attaches to the middle bone of the finger (the central slip of tendon) is injured by a forceful blow, it can sever the central slip from its attachment to the bone, in some cases, even popping the bone through the opening. The tear looks like a buttonhole (“boutonnière” in French). In case of a boutonnière deformity, the middle joint of the finger will bend downward and the fingertip end joint bends back. People with a boutonnière deformity cannot fully straighten their finger.

Preventing Hand and Wrist Injuries

The following methods are suggested to prevent hand injuries, wrist injuries, and upper extremity injuries:

  • Wrist guards: Wrist guards may help protect an individual from bone fractures and hand scrapes in case of a fall or slide.
  • Gloves: The gloves will help protect the hands if the palm suffers a direct blow. In addition to protecting the hand nerves; the gloves will also protect the skin from direct wounds and cuts by acting as a shield.
  • Warm-up: It is recommended to include a warm-up before playing sports or working an eight-hour physically-intense work shift with focus on stretching and improving flexibility.

Exercises for Hand and Wrist Injuries

There are exercises for rehabilitation of hand and wrist injuries such as Carpal Tunnel Syndrome. We also have general wrist and hand exercises below.

  • Assisted Supinator Stretch – This stretch requires the help of a partner or physiotherapist to stretch the muscles which supinate the wrist (turn the hand over).
  • Putty Exercises (Various) – Putty can be used to strengthen the small muscles of the wrist and hand. This is useful after injuries such as a fracture to any of the small bones in the hand or a wrist, thumb or finger sprain.
  • Prolonged Wrist Stretches – This exercise aims to increase the range of motion into pronation and supination. Pronation is the movement of turning the hand so the palm faces downwards. Supination is the opposite movements so the palm ends facing upwards.
  • Ulna & Radial Deviation – Ulna and radial deviation are the movements of tilting the wrist from one side to the other. Radial deviation is to move the thumb side of the hand down towards the wrist and ulnar deviation is moving the little finger side down.
  • Wrist Flexion – This wrist flexion exercise can be performed with a dumbbell, or with a resistance band. It is great for strengthening the wrist flexor muscles of the forearm after wrist and elbow injuries.
  • Wrist Extension – Wrist extension exercises are rarely used in weight training programs, although it is a great exercise for rehabilitation of injuries such as tennis elbow and sprains/fractures of the wrist.
  • Finger Exercises with Rubber Band – Rubber band exercises are a great way for strengthening the finger extensors and are commonly used in treating tennis elbow injuries as the same muscles causing pain at the elbow, also control finger extension.

Physiotherapy Treatment for Hand & Wrist Injuries

Physiotherapy treatment becomes important following a hand or wrist injury to restore optimal function of the organ thereby, allowing the patient to participate in all the daily activities without pain, limitation or weakness.

hand and wrist injury physio

The treatment of such injuries includes a detailed assessment of the patient for development of an individual treatment plan to reduce pain, regain the range of movement, function, and strength. The physiotherapist may also recommend further investigations like an X-ray, ultrasound, MRI, CT scan or nerve conduction studies to confirm a hand and wrist pain diagnosis and rule out other more serious conditions.

How to prevent the 7 most common sports injuries

Sports injuries are injuries sustained when playing sports or during exercise. They occur either as accidents or due to poor training practices such as not warming up or using improper gear. These are mostly caused by applying forces greater than a body part can structurally endure at one time or over a longer period. Common sports injuries involve soft tissue structures like ligaments, cartilage, muscles, and tendons.

sports injury in footbal

Types of Sports Injuries

Sports injuries include many kinds of injury suffered in other areas such as falls, car accidents and industrial accidents.

It is useful to classify them by type of injury:


These are caused by direct blows onto tissues, particular muscle masses like the thigh. The local tissue and muscle cells are bruised and damaged, swell and become painful


These are tears in muscles or tendons caused by overexertion or over-stretching


Joint injuries are from overstretching the ligaments around the joint, causing tearing, swelling, and pain. Mild ones can be self-managed, severe sprains such as ligament rupture require medical advice


These occur when one part of a joint becomes detached from the other, due to a very severe sprain. Requires medical advice


Broken bones, either a minor one where a ligament pulls a piece of bone off or a major one involving main bone such as the thigh. Require medical advice

Head Injury

These occur when the head is hit by something or hits itself against something. Head injuries, even minor ones with few or no symptoms, are always serious and require medical advice

Spinal Cord Injury

This occurs when the spine is damaged significantly and leads to injury to the spinal cord within. These are medical emergencies.


These can vary from blisters to large cuts in the body due to impact against a sharp object

Overuse Injuries

These are the most common sports injuries. Inflammation and pain are set up by stressing a tissue too much, too often or both.

Injuries can also be divided into acute and chronic, with differing approaches and treatments.

Acute and Chronic Injuries

Acute injuries are recent and happen suddenly during sporting activity. Signs of an acute injury are severe pain, swelling, limited joint movement, weakness, and inability to bear weight on the limb. Severe cases are obvious fractures and dislocations. They are treated commonly with ice, rest, compression, elevation and gentle movement. Fractures and dislocations require immediate medical care.

Related: Sports Injury and Middle Age: Common Issues that Can Slow You Down, But Don’t Have To

Chronic injuries are longstanding and due to repeated acute events which have not be settled fully in the athlete. They may swell, are painful on activity and often ache at rest but do not have much inflammation. Treatment is frictions, stretches, muscle strengthening, orthotics and altering the mechanics of the athletic action concerned.

The Seven Most Common Sports Injuries

These are:

Can Sports Injuries Be Prevented?

Many sports injuries happen as accidents during play such as collisions, ankle sprains or falls. These are difficult or impossible to prevent. But many could be prevented with some simple precautions. For example, to lower your risk of injury:

  • Make sure you are trained for the sport or activity. Fitness for sport is very specific so if you are fit for football you are not fit for rugby.
  • Perform at least five minutes of warm-up and cool-down before and after exercising or playing a sport
  • Use the right equipment, including any recommended safety gear
  • Don’t push yourself beyond your level of fitness
  • Avoid returning to sport or exercise too soon after an injury
  • Wear good shoes with suitable stability and cushioning
  • Avoid running on hard surfaces or up and down hill
  • If you have an injury or any pain, don’t try to push through it
  • Avoid being a “weekend warrior” by packing all your sporting activity into two days

Overuse Injuries in Sports

These are the most common sports injuries as sports people routinely overdo training and performance. They put up with small injuries until they get more severe and they are forced to stop or reduce their training. Overuse injuries are caused by repeated trauma, examples being stress fractures and tendonitis.

There are two categories of error which can lead to an overuse injury:

Errors of Training

This happens when we exercise too much and too quickly. Doing too much exercise (overtraining), doing too high a level too soon or performing actions too fast can cause an overuse injury.

Errors of Technique

Poor technique can mean you use much more strength than you need to and strain your joints as you perform an activity incorrectly. A repeated poor technique can then lead to an overuse injury.

Anyone can get an overuse injury but it is most likely as we get older, if we are returning to training or if we have increased our training recently. Most overuse injuries could be avoided if the right steps were taken.

How to Avoid Overuse Sports Injuries

A good approach to avoid overuse injuries can be:

  • Adding variety to your exercise regimen to avoid any one set of muscles being continually stressed over a long period of time
  • Pacing your increase in activity to avoid over-stressing your muscles, joints and tendons
  • Learning proper technique and using proper sports gear
  • Taking lessons can be a quick way of getting things right to start with
  • Using appropriate footwear that matches with your sports activity
  • Taking a rest from your activity from time to time to let your tissues settle

If you do have an injury, make sure you identify the exact cause of your problem so you can make changes to your activity and prevent it recurring. Get an expert physiotherapy opinion early to ensure the quickest recovery.

Once you feel the injury has healed you should not return to the potentially aggravating activity until you test your tissues to see if they are ready. You need a full range of motion, muscle strength, flexibility, coordination, and balance or you risk a repeat of your problem.

What to Do if You Are Injured

If you have a serious injury, such as a dislocated or broken bone or a head injury, you should seek medical attention. Go immediately to the nearest accident and emergency (A&E) department, by ambulance if required.

A moderate injury such as a ligament sprain or a muscle tear may still need medical attention. You should be guided by the amount of pain you have and your ability to use the injured part. If the pain is moderate or severe or you can’t use the injured part of your body normally, seek medical help straight away.

If you have a minor injury, you may be able to treat it yourself. An ice pack on the injured area for about 15 minutes can be used for up to eight times a day. A stretchy bandage can apply pressure to the area to help prevent or reduce swelling. You should always take care to see that it is not too tight to interrupt the circulation and don’t wear it at night. It’s essential to rest from the aggravating exercise or sport.

Anything but a minor injury will take several weeks to resolve before you are fit for performance again. Your injury should start to improve within 48 hours after the event. If it does not you should consult your GP, especially if you still have severe pain or the affected area swells badly or feels numb.

The PRICE Protocol for Acute Injuries

PRICE therapy is the best way to treat milder joint sprains and muscle strains in the first 72 hours after injury. Inflammation, swelling, and pain are reduced and your recovery time minimised.

PRICE stands for Protection, Rest, Ice, Compression, and Elevation.

Protection. Stop the activity causing the problem to prevent further damage. Crutches, splints, and supports may be used.

Rest. Be less active for a while to let the injured area settle and heal.

Ice. Use for 10 to 15 minutes up to eight times a day. Always wrap the ice pack in a wet tea towel or similar to prevent an ice burn.

Compression is very important to limit swelling. Crepe bandages are good but should not be tight enough to cause swelling or numbness and don’t wear it at night.

Elevation. Keep the injured area up above your heart to limit the amount of blood flow to the area and reduce swelling.

Sticking to the PRICE protocol can minimize your time to recovery.

How Sports Physiotherapy Can Help

Sports physiotherapy is a specialized branch of physiotherapy that deals with sports injuries and related issues. It is appropriate for men and women of all ages engaged in all kind of sports at any level of competition. Physiotherapists can manage minor and moderate sports injuries and may be involved in the rehabilitation of more serious injuries after medical management has done its job.

Sports Physiotherapy Patient Consultation

Sports physiotherapists have specific training and knowledge to treat acute, chronic and overuse injuries such as:

  • Sprains and strains
  • Bursitis
  • Knee pain
  • Ankle pain
  • Muscle pain
  • Tendonitis
  • Groin pain
  • Hamstring injury
  • Fractures
  • Dislocations
  • Workout injuries

Physiotherapists can help symptoms such as pain and weakness and rehabilitate the injured area. They will develop an individual treatment plan including exercises that promote strength and flexibility. They may also use massage and manipulation. The treatment plan will help you recover faster and avoid complications. And it will reduce your risk of sustaining other injuries in the future.

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.

Good office ergonomics can help prevent back and neck pain

If you work in an office on a 8-hour shift sitting in front of a computer craning your neck to see the monitor, hunching your shoulders to reach your keyboard and slouching in our chair, then most likely you must be suffering from neck or back pain. This leads to bad posture and crooked spine which add to the problem. You can easily prevent these by keeping a few things in mind.

Modifying our office ergonomics can go a long way in alleviating you from the perils of neck or back pain. Let’s begin with your work desk

Work-Desk ergonomics

It involves the position of your work desk, your chair, keyboard and the computer screen.

  • The desk height should ideally be upto the height of your elbows while sitting in your chair.
  • If the desk height is too low or too high, it will lead to hunching of your shoulders or stretching your arms which lead to incorrect posture of your spine.
  • Ideally your desk should provide you with plenty of leg room
  • The position of your keyboard should be such that your shoulders are relaxed and elbows at approximately 90 degree angle.
  • The monitor should be placed at about an arm’s length from you. If its too near, you will have to crane your neck; if its too far, you will have to lean forward resulting in incorrect posture.
  • The top of the monitor should be at eye level and perpendicular to your line of sight.
office ergonomics for back pain

image courtesy-

Related- Suffering from lower back pain? Physiotherapy can help.


Desk Chair

Your desk chair plays a very crucial part in helping you avoid back and neck pain.

  • Adjust the height of your chair so that your feet rests firmly on the ground with knees not touching the edge of the seat.
  • Position your backrest to provide support to the back in the lumbar region. You can also keep a rolled pillow there for extra support.
  • The armrests should be in a comfortable position to support your arms freely without causing them to hunch.

Apart from these tips, you should sit on your seat no longer than 30 minutes at a stretch. Take a small break to stretch out your legs and back. Following these simple tips during your work day will ensure you pain free living.

At SquareOne Physio, we have a team of experienced physiotherapists who specialize in back and neck pain. If you are suffering from acute pain, feel free to make an appointment for consultation. You can call at 905-232-2202 or make an online appointment here.

Physiotherapy- Your road to quick recovery from wrist fracture

Having a fracture of the wrist is one of the most common hand or forearm fractures. Falling down awkwardly or slipping on ice or involved in a motor vehicle accident are some common ways how a wrist can get fractured. Generally, wrist fractures are caused when it comes under a lot of sudden stress due to falling. The weight experienced by the wrist at the moment of contact with the ground is many times the body weight of the individual. Hence, the bones break under the stress.

Anatomy of the wrist

wrist anatomy

image credit-

The wrist is basically a joint between the bones of your hand and the bones of your forearm (ulna and radius). It consists of carpal bones which are attached to the forearm bones on the one side and the metacarpals of the hand. The bones are attached together with ligaments which make the wrist joint stable and limit excess movement.

What are the most common symptoms in wrist fracture?

Fracture of the radius is the most common type of wrist fracture. This happens during the fall when the end of the radius bone is pushed up and back relative to the rest of the forearm. This leads to a deformity of the forearm. Most commonly found symptoms in wrist fracture are:-

  • Acute pain– Pain in the wrist is the hallmark of a fracture. It is felt in the lower end of the forearm. It becomes worse by even slightest movement of the hand or rotation of the arm.
  • Tenderness
  • Swelling– Swelling is generally seen around the wrist and hand
  • Arm deformation– By raising the hand above the forearm, one can see the deformity of the wrist
  • Numbness– if the nerves are compressed or stretched, you will experience numbness in the fingers or thumb.
  • Bent fingers– This happens when the tendons in the wrist are trapped due to the fracture. This causes the fingers to bend and cannot be straightened.

The pain and swelling may continue for several days as your body heal gradually. The accident and the resulting fracture damage the muscles and tendons which take time to heal. Generally, when you go to your doctor, he advises you to put on a plaster or splints to help the bone heal on its own. Once your plaster or splints are removed, judging by the condition of the bone, he will advise you for physiotherapy to help recover quickly.

How can physiotherapy recover from wrist fracture?

Generally, when we receive patients with a recent wrist fracture, their casts have been cut off by their doctor. The pain and swelling have long subsided. The wrist is stiff due to the cast. The next steps in rehabilitation process are-

  • Getting the full range of motion as well as dexterity in the wrist, hand and arm.
  • Strengthening of muscles to prevent scope of future injury or recurrence of the wrist injury

You will perform various exercises under the supervision of our experienced therapists. The initial exercises do not involve putting any weight on your wrist. These generally include stretching of the wrist by moving it up or down. These help to gradually go away with the stiffness and bring range of motion.

Below are some of the exercises that you can do at home to begin with.

wrist fracture exercises

image credit-

As your wrist heals, the exercises involve putting them under measured weight and stress to strengthen the muscles to help prevent future or recurrence of the injury.

Always remember that knowing the problem and its causes can go a long way in recovering quickly. If you are suffering from a wrist fracture, 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 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.




Injured in a motor vehicle accident? Physiotherapy can help!


If you have been in a motor vehicle accident, you know that it is a very traumatic experience to go through. Whether it is a minor fender bender or something more serious, the physical effects can be experienced for months or even years to come. For your specialized injury recovery, the experts at SquareOne Physiotherapy are here to help. We will be able to personalize the plan for your motor vehicle accident treatment, regardless of the severity of your symptoms. For example, if you need treatment for a traumatic brain injury, general accident injury treatment, spine injury treatment, a back injury treatment, or spinal cord treatment or general spinal injury treatment we can help. Our experts will meet with you to determine what course of action would be best to expedite a traumatic brain injury recovery, a back injury recovery, or just a generalized accident injury recovery.

Related: Suffering from a sports injury? Learn how Physiotherapy can help you recover quickly

SquareOne Physio offers a variety of different treatments that will have you on the road to recovery in no time. You will first be assessed by one of our highly qualified staff. Each time you visit, your progress will be evaluated to ensure our plan and your healing is on track. Your treatment plan will consist of one or more of the following: manual therapy, which mobilizes soft joints and tissues; prescribed exercises, which help to stretch and strengthen muscles; and modalities such as tens or laser, which help to reduce inflammation and pain.Physiotherapy can help reduce pain and restore function as well as help to increase strength and flexibility. If you are suffering from injuries sustained in a motor vehicle accident, this kind of treatment can help treat your back pain, neck pain, severe myofascial or muscle pain, and even tension headaches or migraines.

More on Physiotherapy:Ankle injury and quick recovery with physiotherapy

Injuries sustained from a motor vehicle accident may not be obvious right away. Therefore, if you are suffering from one, 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.

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.