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Runner’s Knee Guide for Patients: Causes, Prevention and Treatment

What is Runner’s Knee and What Causes Pain?

Runner’s knee is also known as patellofemoral pain syndrome. Runner’s knee got its name because the syndrome is common for runners. People experience runner’s knee when their kneecap causes friction against the bottom of their thigh bone. Runner’s knee occurs when the cartilage has been eroded and irritation is present.

runner's knee - knee pain

Trauma to the kneecap, misalignment of the kneecap, flat feet, weak or tight thigh muscles, arthritis, a fractured kneecap, overuse of the knee or complete or partial dislocation of the kneecap can cause runner’s knee. Plica syndrome or synovial plica syndrome can also cause runner’s knee. The syndrome causes the lining of the joint to become thickened and inflamed.

The pain of runner’s knee is caused by worn or torn cartilage, strained tendons or the irritation of the soft tissues or lining of the knee.

What Are the Symptoms of Runner’s Knee?

People who have runner’s knee will have knee pain. Many people will describe it as a dull, aching pain around or behind their kneecap. People may feel pain when they’re walking, kneeling, running, sitting for a long time with their knee bent, squatting, sitting down or standing up and climbing and descending stairs. Some people may experience swelling and popping or grinding in their knees.

How to Relieve Runner’s Knee Pain

Stretching and Foam Rolling

Stretching and foam rolling are great exercises to perform as they strengthen the knee and loosen tight calves and quads. Be careful and cautious while performing stretches as it can further irritate the injured knee.

Medical Tape

Applying medical tape is another great way to get temporary relief from runner’s knee. The medical tape that you apply should be rigid athletic tape or kinesiology tape. Applying medical tape to the injured knee has been proven to be effective. It’s been shown that medical tape provides temporary relief from runner’s knee pain in professional athletes.

Research has shown that medical tape is the best option for temporary relief from runner’s knee. Applying the tape loosely or tightly doesn’t matter because loose taping provides just as much relief as tight taping.Flexible kinesiology tape is recommended, and it’s the best option. Kinesiology tape stays on longer, and it’s less likely to irritate skin.

Knee Braces

Research has shown that knee braces can provide temporary relief for people who are suffering from runner’s knee.

Other Options

Doing hip and quadriceps strengthening exercises each day can also help you to get temporary relief. It’s important to complete exercises slowly, and only complete one set of 15 each day until the strength in these areas increases. When the strength in these areas improves, people who have runner’s knee can complete two or three sets of 15 each day.

It’s important that people who have runner’s knee complete strengthening exercises for their lower legs and improve their balance. Glute bridges are an excellent exercise to do to increase lower leg strength and improve balance.

This article provides information on exercise for runner’s knee pain.

Lastly, it’s advised to put ice on the injury after every session of running or jogging.

Treatment Options

Physiotherapy is one treatment option for people who have runner’s knee. Many people who have runner’s knee respond well to physiotherapy treatment. A physiotherapist will complete a physical assessment to determine how to correct the injury.


runner's knee physiotherapy

Massage therapy is another treatment option for people who are suffering from runner’s knee. A qualified massage therapist should have a variety of tools and techniques to help the injury heal. Trigger point therapy, kneading, longitudinal gliding, myofascial release, a compression massage, deep transverse frictions, a Swedish massage and cross-fiber massages help heal runner’s knee.

How Long Does It Take for Runner’s Knee to Heal?

For the injury to heal faster, most treatment plans recommend avoiding running until the injury heals.

Four to six weeks of exercising are necessary for the injury to heal. Usually, it’ll take four to six weeks for the injury to heal, but it may take longer. A doctor or physical therapist should be able to give an accurate estimate on how long it’ll take for the injury to heal.

How to Protect Your Knees While Running

Wearing proper shoes, stretching, cross training, eating healthy and taking supplements are the best way to protect your knees while running. It’s important to avoid overusing the knee as well.

Wearing the right shoes is the most important step people can take to avoid runner’s knee. It’s important that they first find shoes that fit their feet correctly. Many running shoes don’t have proper support to prevent runner’s knee. Always be sure to remove the inserts or insoles that came with the shoes and purchase new ones that offer better support.

Another important step people can take to protect their knees while running is to stretch before they begin running or jogging. Stretching not only prevents runner’s knee, but it also prevents other injuries.

Many people who run for exercise only focus on running. It’s important to cross train. Consistently repeating the same exercise throws the body out of balance. Be sure to add core-strengthening exercises to your routine.

People who run need a variety of supplements and healthy foods to protect their knees while running or jogging. People who run need to maintain healthy joints to prevent injuries. Adults should be getting 1,000 to 1,200 milligrams of calcium each day. People who prefer to eat their calcium have the option of choosing dark green vegetables and dairy products. People who run should be taking 1,500 milligrams per day of glucosamine and 1,200 milligrams a day of chondroitin sulfate.

How We Can Help You

Many people need to participate in a dedicated strength training program to get permanent relief from runner’s knee, and we can help you with that. Many people who experience runner’s knee have come to us for help, and we’ve always been able to help them. Our physiotherapists at Square One Physio in Mississauga can help you get back to the running track again.

Click here to book an appointment.

Related article: Do your knees make a clicking sound when you do squats and lunges?

Lower Back Pain During Pregnancy: Cause and Treatment

A common complaint among pregnant women involves consistent, chronic lower back pain during pregnancy. Indeed, very few women make it through a pregnancy without suffering from lower back pain.

Lower back pain during pregnancy

Due to the nature of pregnancy, options for dealing with lower back pain can be rather limited. For example, certain medications are unavailable because of the impact these drugs can have on an unborn child. For this reason, a growing number of women find relief from lower back pain during pregnancy through physiotherapy, including massage therapy.

Causes of Lower Back Pain During Pregnancy

While added weight can be the culprit when it comes to pregnancy-related lower back pain, two other primary causes exist for the problem. These are the growth of the uterus itself and hormonal changes during pregnancy.

The expansion or growth of the uterus as a pregnancy progresses actually shifts a woman’s center of gravity. This alteration impacts the lower back, and sometimes significantly so.

It is something of a cliché to comment on the hormonal change that occurs during pregnancy. More often than not, the focus of that change is on a pregnant woman’s mood and related issues. However, it is important to understand that the hormonal change associated with pregnancy also loosens the ligaments and joints that connect to the spine. This change typically results in persistent lower back pain.

Physiotherapy and Massage During Pregnancy

Initially, it is important to understand that a physiotherapist does not take a one size fits all approach to the development of a pain reduction regimen for a pregnant woman. The first step in the process is an initial consultation with an experienced physiotherapist to more closely identify the specific issues a pregnant woman is confronting.

Massage therapy, many times, is included in an overall course of treatment by a physiotherapist for a pregnant woman dealing with pain and other issues. The frequency of massage therapy sessions is determined on a case by case basis.

In most cases, women dealing with back pain associated with pregnancy begin to experience symptoms of relief even after the first treatment session. As a general rule, massage therapy continues throughout the course of a pregnancy to ensure the reduction or elimination of lower back pain.

As an aside, massage therapy bestows other very important benefits for a pregnant woman. For example, the hustle and bustle of daily life is stressful as is. Addressing the requirements of daily life becomes even more challenging and stressful when a woman is pregnant.

Regular prenatal massage therapy provided by a qualified, experienced physiotherapist also works to reduce the stress level of a pregnant woman. This reduction in a woman’s stress level during pregnancy contributes to the overall health and well-being not only of the mother to be but of the unborn child as well.

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.

How Massage Therapy Can Help Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder, or SAD, is a type of seasonal depression. If you have SAD, you’ll normally experience general depression, lack of energy, and irritability during the winter months every year. However, not every person afflicted with SAD experiences symptoms in the winter. Some people have the reverse experience and have symptoms of depression in the spring and summer months. Seasonal Affective Disorder is a sub-set of major depression, and the symptoms can include:

  • Feeling depressed nearly every day
  • Loss of interest in activities
  • Feeling hopeless
  • Changes in eating habits, appetite, or weight
  • Diffculty concentrating
  • Thoughts of death or suicide

As you can see, these symptoms range from somewhat annoying to very serious. If you are experiencing thoughts of suicide, you should tell someone you trust, and get help immediately. However, if you have a more mild case of Seasonal Affective Disorder, there are many steps that you can take to relieve some of the symptoms. Eating well, getting plenty of exercise, and attending talk therapy can all help you cope with your SAD symptoms.

Massage can also be an important part of managing, and in some cases decreasing your SAD symptoms. Massage is a well-known way to lower anxiety and depression. The simple act of getting a massage can increase the neurotransmitters that work to lower anxiety producing chemicals in your body, as well as decrease the hormones responsible for stimulating your anxiety reactions.

Massage also decreases your heart rate and both your systolic and diastolic blood pressures. This is important because while an elevated blood pressure is a dangerous health condition, it is also a symptom of SAD that can impact your daily well being. An elevated blood pressure can cause you to feel tired, run down, and cause your body to metabolize food in an incomplete way. Improperly digested food means you are not getting all the nutrients you need from your food, no matter how well you’re eating.

Massage offers something that virtually no other therapies for depression offer. It offers the power of human touch. When you receive a massage, your body doesn’t just feel better because the aches and pains are gone, although that is a large part of it. As humans, our bodies need the comforting, restorative touch of another human. When you receive a massage, your body reduces its stress hormones, and your body pumps your system full the happy “love” chemical cocktail that makes us feel so relaxed after a massage appointment.

Don’t forget that your skin is the largest organ on your body. There are nearly 18 square feet of skin on an adult human body! When combined with other relaxing elements, a massage can be practically as effective as a session of psychotherapy. Taking time out for yourself and getting a massage is not a luxury. In many cases, it can be an important complementary treatment to help you get through the “winter blues” and make sure you can face your life head on, no matter what season it is.

The many myths of back pain

As with anything so common, myths have developed over time about what causes it and how best to deal with it.It’s understandable why these misconceptions arise. Indeed, some would have been the accepted belief in healthcare circles before new evidence emerged to give us fresh insights.

It’s understandable why these misconceptions arise. Indeed, some would have been the accepted belief in healthcare circles before new evidence emerged to give us fresh insights.

So healthcare professionals have sometimes been guilty of perpetuating the myths; both with patients and in the media.

Why all of this matters is that they can cause fear among people with back pain that influences their behaviour.

We know that the best way to tackle back pain is to keep moving, but if fear stops people from doing that recoveries can be hindered, or even reversed.

Let’s bust some of these myths:

‘Moving will make my back pain worse’

We have moved on from the time when total bed rest was believed to be needed, but there remains a fear of twisting, bending and moving in general.

This fear is understandable – it can be very painful – but it is essential to stay on the go. Gradually increase the amount of activity you do, and try to avoid long periods of inactivity.

‘I should avoid exercise – especially weight training’

If you don’t normally lift weights, we’re not suggesting you head out today and get under a 100kg squat.

However, back pain shouldn’t cause you to stop doing exercise or the regular activities you enjoy. Exercise is now accepted as the best way to treat back pain and this includes weight-training, where appropriate.

As with anything, gradually build up your tolerance and confidence but do not fear it.’A scan will show me exactly what is wrong’

‘A scan will show me exactly what is wrong’

This is a fascinating one, and counters the view that technology holds all the answers.
In some cases, a scan will be necessary. But most often it won’t and what’s more, there’s some evidence to show that seeing the results of a scan can actually make a person’s condition worse.

Here’s how:

Even people without back pain can see changes to their spine on a scan or X-ray – evidence of that is not, therefore, an indication that anything is wrong.
But if you do have back pain, and you see changes in a scan, you may become fearful of exercising and doing the other activities that I discussed earlier.

That means having a scan that didn’t actually reveal anything useful caused you to stop doing the very things you need to do to get better.

‘Pain equals damage’

This is one that was always the established view, but recent research has led to greater insight on what causes pain and how best to manage it.

That’s why, as physios, we take a more holistic approach to help patients understand why they are in pain.

There may be physical reasons but there may also psychological or even social factors at play, and it’s important to identify and address those. The key again, as with all of these myths, is to overcome the fear factor to avoid a person’s condition worsening.

Of course, I should point out that this advice is general in nature, will not apply to everyone and anyone who experiences back pain that lasts longer than six weeks is advised to see a physiotherapist.

But if we can begin to knock down these myths, we can start to make inroads on a condition that affects millions of us every day.

Overview of Types of Neck Pain and Conditions That Cause or Contribute to Neck Pain

Neck pain is a common problem, complained of by many people from all walks of like. According to the Mayo Clinic, neck pain is classified into two broad categories: acute and chronic. Additionally, neck pain is further classified in regard to the level of pain actually experienced by a particular patient.

Acute Neck Pain

Acute neck pain generally is defined as a condition that lasts for three to six months. In other words, acute neck pain is not persistent. Moreover, acute neck pain ultimately resolves itself without medical or other type of intervention.

Although acute neck pain can resolve on its own over time, intervention through course of treatment like physiotherapy lessen the discomfort associated with acute neck pain. Moreover, physiotherapy many times does reduce the time period within which acute neck pain resolves.

Chronic Neck Pain

Chronic neck pain is a persistent. In other words, it continues indefinitely and will not abate within three to six months.

There are different strategies, procedures and treatments available that lessen the symptoms of chronic neck pain or even eliminate the root cause for the condition. In some cases, people undergo invasive surgeries to address chronic neck pain. On the other hand, many people obtain true and meaningful relief from chronic neck pain through physiotherapy.

Causes of Neck Pain

The reality is that both acute and chronic neck pain can have a variety of underlying causes. In the final analysis, it is crucial for a person suffering from neck pain to seek a consultation with an appropriate professional to ascertain the root cause of the condition. For example, a solid starting point on a course to identify the cause of acute or chronic neck pain is a consultation with an experienced, well trained physiotherapist.


A very common cause of acute and even chronic neck pain is some sort of accident. Motor vehicle collisions many times result in drivers or passengers sustaining an injury that causes neck pain.

Participation in sports and recreational activities are also prime causes of injuries that result in neck pain. Slip and fall accidents are also high on the list of accidents that result in injuries that generate acute and even chronic neck pain.


The fact that disease can be an underlying cause of neck pain underscores the need for a prompt medical consultation. For example, cancer or a tumor can be the actual underlying cause of neck pain in some cases.


Finally, degeneration of ligaments, muscle and joints can be involved in neck pain. Oftentimes, this type of degeneration is a result of the natural aging process.

How Massage Therapy Can Help You Stick to Your New Year’s Resolutions

January is almost over, so this is an optimal time to check in on your New Year’s resolutions. How are you doing? Are you still going strong with that physical fitness regime, or are you starting to flag a little? Do you find yourself saying, “I’ll go tomorrow” instead of planning ahead and making it happen? Are you caught up on your Netflix, but not on your Crossfit workouts? The important thing is not to be too hard on yourself. Change is difficult, and in this column, we’ll share how massage therapy can help you stick to your New Year’s resolutions.

Physical fitness is always a popular New Year’s resolution, but going from zero to 60 can cause a myriad of physical issues. Muscle aches, back pain, repetitive stress injuries from biking or weight lifting can all be unintended results of your new commitment to fitness. Even minor injuries such as straining a muscle or over-extending a joint can put your training on the back burner. Massage is a suburb way to ensure that you can keep up with those training sessions. Muscle strain, discomfort, and minor injuries can all be improved by the proper massage techniques. Massage will make sure you continue to feel good, and if you feel good, you’ll keep getting to the gym.

Massage therapy can also help you reach your New Year’s goals by being a fundamental component of the solution. Resolutions concerned with mindfulness, being a more connected parent or a calmer spouse will all benefit from regular massage appointments. Massage has been proven to decrease anxiety, stress and improve immune functions. All these things will support us in our efforts to stay in our best mental shape and allow us to work on becoming the person we know we can be.

What’s all this hard work for without a little reward? Massage is a terrific reward or motivation for any New Year’s resolution. Whether you’ve vowed to quit smoking, eat better or save money, rewarding yourself with a massage is a healthy motivator. Massage is enjoyable, relaxing and a great way for you to take care of yourself and feel like you’re truly getting a reward. It is also completely guilt-free.

In closing, massage therapy is a terrific compliment to your New Year’s resolutions. Massage can help keep you on track with your physical fitness goals by easing everyday aches and pains related to working out. Massage can be an integral part of achieving your mental health based New Year’s resolutions too. Of course, massage is always a great way to reward and motivate yourself.

Our professional massage therapists at Square One Physio can help you stick with your New Year’s resolutions long past January! Book your massage therapy appointment today.

Do your knees make a clicking sound when you do squats and lunges?

lungesAs part of a regular exercise regimen, you may do squats and lunges. Indeed, squats and lunges are beneficial forms of exercise. In recent times, you may have started to notice one or both of your knees making a clicking (or cracking) sound while you do squats or lunges. Naturally, you may be wondering what causes this sound and whether it is a symptom that requires professional attention.

The Cause of Knee Clicking Sound When Doing Squats and Lunges

Oftentimes sounds made by the knees when doing squats and lunges, as well as most sounds from other joints in the human body, are classified as “normal.” In the end, the mechanics of the knees and other joints simply make some level of noise — including clicks, cracks and pops — when they are in use. Provided a person does not experience any pain when the clicking (or similar) sound occurs when doing squats and lunges, the noise medically is classified as benign crepitus, according to the Mayo Clinic. (Benign crepitus essentially means harmless noise.)

Alleviating Knee Clicking Sound

Even though benign crepitus or a harmless knee clicking sound is not harmful (or typically indicative of anything unhealthy), it can be annoying to a person working out. The most effective way of lessening or eliminating a knee clicking sound is to engage in a thorough stretching routine before working out. In addition, enhancing strength training exercises that focus on the knees and legs represents another strategy to lessen this issue.

Massage therapy can also be useful in lessening or eliminating knee clicking sounds associated with squats and lunges. (In addition, a person garners an array of other benefits from massage therapy, including stress reduction.

Myth About Knee Clicking When Exercising

A very persistent myth surrounding knee clicking when doing squats, lunges or other exercises is that it can lead to arthritis. In fact, there is no support for such a proposition in medical research, according to the John Hopkins University School of Medicine.

Professional Assistance

If a person does experience pain together with knee clicking, that individual should seek a professional evaluation of the problem. Similarly, if a person is not experiencing pain but nonetheless has concerns about joint related sounds, a professional consultation is the course to take. In these types of situations, a physician or physiotherapist can evaluate the situation and provide an individual with useful advice and guidance.

Core Stability: Getting your core working effectively

“Core stability” is a buzzword regularly used by doctors and therapists. But do you actually know what it means and how to get your core working effectively?

Many people complain of back pain or hip pain when in actual fact the pain stems from a lack of true deep core muscles. These deep muscles lie in your abdomen, pelvis, and lower back, and support your spine as well as the rest of your body when moving. Imagine you are shooting a canon from a canoe; your canon ball will not get very far on a wobbly surface. Your body acts the same way, if your core is not stable, you will have less force and strength in the rest of your body. Your spine will also be left unsupported and vulnerable.

Core Stability

A strong core however acts as a corset to support your lower spine. These muscles help create good postural alignment, they control the movement of your spine, and they provide a base for the movements of your arms and legs. Having a strong core is important for carrying out all day to day activities, from walking, lifting, carrying, gardening and so on.

Pilates is a form of exercise to help strengthen your core muscles, and it is safe and effective. We at Square One Physio are able to teach you pilates exercises to strengthen your core muscles. Click here to book your appointment.

Physiotherapy after Hip or Knee Replacement

Hip and knee replacements are common and highly successful operations that bring many people relief from pain and improved mobility. Thousands of these joint replacement operations take place in the North America every year.

At the hospital soon after your surgery, your physiotherapist would have helped you back onto your feet and would have guided you with early post operative exercises. On your return home and in the first few weeks following your surgery, it is important that you continue to get the correct guidance with regards to what walking aids you should be using, what exercises you should be progressing to and how to resume your normal activities. Your new joint may be sore, tender, warm and irritable for several weeks or months and the scar can take time to settle. After having a joint replacement it may be difficult for you to get to your clinic for physiotherapy or you may have not been referred on for any more treatment. Physiotherapy should start as soon as possible particularly on your return home from hospital to help speed your recovery. Research shows it can improve your mobility and activity levels, shorten the amount of time you are off work and it greatly improves your quality of life.

During physiotherapy it is important that goals are set based on what is most important to you. Treatment is generally aimed at improving your strength and range of movement around the particular joint, improving your mobility and stamina and finding ways around any problems you’re experiencing. Your physiotherapist can practice the stairs with you, walking outdoors and even getting on public transport with you to help regain your confidence.

If you know that you’re having surgery coming up, you can get in contact with us and we can set up an initial assessment on your return home from hospital. Click here to contact us or call us at (905) 232-2202.