Women receiving Thai Massage Therapy at Form and Function in Markham
By Patcharee Bergsma 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Benefits of Thai Massage Therapy

What is Thai Massage Therapy?

Thai massage therapy is a hidden gem in the Markham and Richmond Hill area, offering a distinct method for pain relief and relaxation. With years of experience, I’ve witnessed how this ancient technique can alleviate pain, enhance mobility, and significantly reduce stress, benefiting both physical and mental health.

Differences Between Thai Massage and Traditional Massage Therapy

Unlike traditional massage therapy, Thai massage doesn’t require oils or lotions. You remain fully clothed during the session, typically wearing comfortable, loose-fitting attire. This aspect often appeals to those who might feel uncomfortable with the idea of disrobing for a massage.

Another key difference is the level of participation required. In a Thai massage session, I guide you through a series of stretches, almost like a partner yoga practice. This active involvement helps to deepen the effects of the massage, reaching areas that might be missed in a traditional massage therapy session.

The focus on energy work also sets Thai massage apart. By working along the Sen lines, I aim to clear energy blockages that may be contributing to your pain or discomfort. This holistic approach addresses not just the physical symptoms, but also the energetic imbalances that might be at the root of your issues. A good example of a video on this topic can be found here.

Benefits of Thai Massage for Pain Relief

Thai massage therapy offers significant pain relief benefits, especially for middle-aged men and women dealing with chronic discomfort. As a licensed massage therapist in the Markham and Unionville area for multiple years, I’ve witnessed remarkable improvements in my clients’ pain levels through this ancient healing practice.

Among my middle-aged clients, I apply gentle pressure along the Sen lines and use stretching techniques to release tension in the muscles. This approach not only provides immediate relief but also improves flexibility in the long term.

When targeting shoulder and neck pain, often resulting from desk jobs or stress, I incorporate acupressure and stretching movements. These techniques help to loosen tight muscles and improve blood circulation in the affected areas, leading to reduced pain and increased mobility.

Effectiveness of Thai Massage for Chronic Pain Conditions

Thai massage has proven particularly effective for chronic pain conditions. Many of my clients with arthritis or fibromyalgia have reported significant improvements after regular sessions. The gentle stretching and pressure applied during Thai massage help to reduce inflammation and increase joint mobility, providing relief that lasts longer than traditional pain management methods.

For those suffering from chronic headaches or migraines, Thai massage can be a game-changer. By focusing on the head, neck, and shoulder areas, I’ve helped many clients reduce the frequency and intensity of their headaches, improving their overall quality of life.

Combining Thai Massage With Other Pain Management Strategies

While Thai massage is powerful on its own, I often recommend combining it with other pain management strategies for optimal results. Many of my clients in Markham and Richmond Hill have found success by integrating Thai massage with physiotherapy or chiropractic care. This multi-faceted approach addresses pain from different angles, leading to more comprehensive and lasting relief.

I also encourage my clients to incorporate simple stretching exercises at home between sessions. These exercises, inspired by Thai massage techniques, help maintain the benefits of the massage and prevent pain from recurring. By combining professional Thai massage therapy with at-home care, you can create a robust pain management plan tailored to your specific needs.

Finding a Qualified Thai Massage Therapist in Markham, Unionville, Richmond Hill, and Scarborough

Finding a qualified Thai massage therapist in Markham, Unionville, Richmond Hill, and Scarborough is crucial for the best outcomes. As someone who’s been in the field for years, I can’t stress enough how important it is to choose the right practitioner for your needs.

Importance of Choosing a Licensed Massage Therapist (RMT)

When you’re dealing with chronic pain, you need a professional who understands the intricacies of the human body. That’s why I always recommend seeking out a licensed massage therapist (RMT) for Thai massage. RMTs have undergone rigorous training and are held to high standards of practice, ensuring you receive safe and effective treatment.

Licensed massage therapists are well-versed in anatomy, physiology, and various massage techniques. This knowledge allows them to tailor the Thai massage to your specific needs, whether you’re dealing with lower back pain, shoulder tension, or other issues common among middle-aged adults in our area.

Questions to ask When Selecting a Thai Massage Therapist

When you’re looking for a massage therapist, don’t be shy about asking questions. I encourage my clients to inquire about the therapist’s experience with Thai massage specifically. Ask about their training, how long they’ve been practicing, and their approach to treating your particular pain concerns.

It’s also wise to ask about the therapist’s familiarity with conditions common in middle-aged adults. For instance, if you’re dealing with arthritis or fibromyalgia, you’ll want a therapist who has experience in managing these conditions through Thai massage techniques.

Verifying Insurance Billing options for Massage Therapy

As someone who’s navigated the complexities of insurance billing, I know how important this aspect is for many clients. Before booking your massage session, verify that the therapist offers direct billing to your insurance provider. This can save you time and hassle, allowing you to focus on your treatment and recovery.

Don’t hesitate to ask about the specific insurance plans they accept and the process for submitting claims. A reputable Thai massage therapist in Markham, Unionville, Richmond Hill, or Scarborough should be able to guide you through this process and help you understand your coverage for massage therapy.

Preparing for Your Thai Massage Therapy Session

Preparing for your Thai massage therapy session is crucial for getting the most out of your treatment. As a therapist who’s worked with many middle-aged clients in Markham, Unionville, Richmond Hill, and Scarborough, I’ve seen how proper preparation can enhance the effectiveness of the massage and lead to better pain relief outcomes.

What to Wear and Bring to Your Appointment

For your Thai massage session, comfort is key. I recommend wearing loose, stretchy clothing that allows for easy movement. Think yoga pants, loose-fitting shirts, or comfortable workout attire. This type of clothing allows me to perform the necessary stretches and movements without restriction.

It’s also a good idea to bring a water bottle to stay hydrated after your session. If you have any specific areas of concern, consider bringing medical records or X-rays related to your condition. This information can help me tailor the massage to your specific needs and ensure we’re addressing your pain effectively.

Communicating Your Pain Concerns and Preferences to Your Therapist

Open communication is vital for a successful Thai massage therapy session. Before we begin, I’ll ask you about your pain concerns, medical history, and any specific areas you’d like me to focus on. Don’t hesitate to be detailed – the more I know, the better I can customize your treatment.

During the massage, feel free to let me know if the pressure is too much or not enough. Everyone’s pain tolerance is different, and what works for one person might not work for another. Your feedback helps me adjust the massage to ensure you’re comfortable and getting the most benefit from the session.

Setting Realistic Expectations for Pain Relief and Recovery

While Thai massage can provide significant pain relief, it’s important to have realistic expectations. For chronic pain conditions that many middle-aged adults in our area deal with, such as lower back pain or arthritis, you may need several sessions to see substantial improvements.

I typically recommend a series of treatments, spaced out over several weeks, to address long-standing pain issues. Remember, healing takes time, and consistency is key. By combining regular massage sessions with other pain management strategies, like gentle exercise or physiotherapy, you can work towards long-term pain relief and improved mobility.

Incorporating Thai Massage into Your Pain Management Plan

Recommended Frequency of Thai Massage Sessions for Optimal Results

For optimal results in managing chronic pain, I typically recommend an initial frequency of once a week for four weeks. This intensive start allows us to address your pain concerns effectively and begin the healing process. During these sessions, we’ll focus on releasing tension in problematic areas and improving your overall flexibility.

After the initial four-week period, we’ll reassess your progress and adjust the treatment plan accordingly. For most of my middle-aged clients in Markham, Unionville, Richmond Hill, and Scarborough, transitioning to a maintenance schedule of once a month works well. This frequency helps maintain the benefits achieved during the intensive phase and prevents pain from recurring.

Remember, consistency is key in Thai massage therapy. Regular sessions, even if less frequent, can significantly contribute to long-term pain management and improved quality of life. Of course, we can always adjust this schedule based on your individual needs and response to treatment.

Complementary Therapies to Enhance the Benefits of Thai Massage

While Thai massage offers significant benefits for pain relief, combining it with other therapies can amplify your results. At Form & Function Markham, you’ll find excellent physiotherapy services that work hand-in-hand with massage therapy. Physiotherapists can provide targeted exercises and manual techniques to complement your massage sessions, addressing specific pain points and improving overall function.

Chiropractic care is another valuable option available in Form & Function Markham. Chiropractors focus on spinal alignment and joint health, which can enhance the effects of Thai massage by ensuring your body is properly aligned. This combination can lead to more comprehensive pain management and improved mobility.

For those dealing with specific joint issues, bracing services in Markham can provide additional support. Custom-fitted braces can help stabilize problematic areas, allowing you to maintain the benefits of the massage for longer periods. By integrating these complementary therapies, you’re giving yourself the best chance at long-term pain relief and improved quality of life.

How to Book a Thai Massage Therapy in Markham & Richmond hill

Head over to the Form & Function booking site here and book with Patcharee.

About the Author

Patcharee graduated with honors from the Massage Therapy Program at Oxford College. Originally born in Thailand, Patcharee offers authentic expertise in Thai Massage. This traditional technique, known for its unique blend of stretching and deep pressure, provides profound benefits for both the body and mind. In addition to Thai massage, Patcharee is skilled in Swedish massage and advanced techniques such as trigger point therapy and myofascial release. This combination allows her to deliver comprehensive stress and pain relief tailored to each client’s needs. Patcharee’s diverse experience includes working with athletes, healthcare workers, and desk-bound professionals, ensuring each client receives personalized care. Whether you’re seeking relief from chronic pain or simply looking to unwind, Patcharee’s blend of techniques will help you relax and rejuvenate.

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treatment for Shoulder Impingement markham
By Alex Chan 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Shoulder Impingement in Markham: Causes and Treatment

If you’re dealing with persistent shoulder pain and discomfort, you might be facing a condition known as shoulder impingement. This article provides an in-depth look at shoulder impingement, its causes, symptoms, diagnosis, treatment options, and prevention strategies to help you manage and overcome this condition.

What is Shoulder Impingement?

Shoulder impingement, also known as impingement syndrome, occurs when the rotator cuff tendons in the shoulder are intermittently trapped and compressed during certain movements. This condition can lead to pain, inflammation, and a reduced range of motion. Understanding the intricacies of shoulder impingement can help you take proactive steps towards prevention and treatment. Here’s a detailed overview of this condition:

Causes

Shoulder impingement can result from various factors, including:

  • Repetitive Overhead Activities:Activities like swimming, tennis, painting, and even certain types of weightlifting can irritate the tendons and bursa in the shoulder. Repetitive movements cause microtrauma, which over time, can lead to inflammation and impingement.
  • Anatomical Variations: Structural abnormalities, such as a hooked acromion, can limit space for the rotator cuff.
  • Age-Related Wear and Tear: As we age, the rotator cuff tendons can degenerate, losing their elasticity and strength. This wear and tear can make the tendons more susceptible to impingement, especially in individuals over 40.
  • Previous Shoulder Injuries: Past injuries such as fractures or dislocations can alter shoulder biomechanics.

Symptoms

Common symptoms of shoulder impingement include:

  • Pain: Pain is often felt on the front or side of the shoulder, especially when lifting the arm overhead, reaching behind, or lying on the affected side. This pain can range from a dull ache to sharp, intense discomfort.
  • Weakness: Individuals with shoulder impingement may experience difficulty and discomfort when lifting or rotating the arm. This weakness can affect daily activities such as dressing, carrying groceries, or participating in sports.
  • Reduced Range of Motion: Stiffness and a limited ability to move the shoulder are common. This can make it challenging to perform tasks that require arm elevation or reaching behind the back.
  • Tenderness: The shoulder joint area may be tender to touch. Pressing on the front or side of the shoulder can elicit pain, indicating inflammation or irritation of the tendons.

The Importance of Early Intervention

Addressing shoulder impingement early is crucial to prevent further damage and maintain your active lifestyle. Ignoring symptoms or pushing through the pain can lead to more severe complications, such as rotator cuff tears or chronic shoulder pain.

Diagnosis

Diagnosis typically involves:

  • Physical Examination: Healthcare providers assess pain, range of motion, and strength.
  • Imaging: X-rays, ultrasound, or MRI scans can visualize structural issues, inflammation, and tendon tears.

Treatment for Shoulder Impingement

Treatment options for shoulder impingement include:

  • Rest and Activity Modification: Avoiding activities that worsen symptoms is crucial. Resting the shoulder allows inflammation to subside and tissues to heal. Modifying how activities are performed can prevent further irritation.
  • Physical Therapy: A tailored physical therapy program focuses on exercises to enhance flexibility, strength, and posture. Stretching exercises improve range of motion, while strengthening exercises target the rotator cuff and scapular muscles for better shoulder stability.
  • Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) to alleviate pain and inflammation.
  • Corticosteroid Injections: Temporary relief by reducing inflammation.
  • Surgery: In severe cases, procedures like arthroscopic subacromial decompression may be necessary to create more space for the rotator cuff.

Preventing

To prevent shoulder impingement:

  • Proper Warm-Up: Before engaging in physical activities, ensure a proper warm-up to prepare the shoulder muscles and tendons. Gentle stretches and range-of-motion exercises can increase blood flow and flexibility.
  • Strengthening Exercises: Focus on strengthening the rotator cuff and shoulder blade muscles. Exercises like shoulder presses, rows, and rotator cuff strengthening with resistance bands can improve stability and prevent impingement.
  • Good Posture: Maintain proper posture during daily activities. Avoid slouching and keep your shoulders back and down to reduce strain on the shoulder joint. 
  • Ergonomic Adjustments: Ensure workstations and sports techniques are shoulder-friendly. Adjust desk heights, chair positions, and computer screens to reduce shoulder strain. In sports, seek guidance from coaches or trainers to ensure proper techniques are used.

Choosing the Right Treatment Plan for You

Shoulder impingement is a common condition that can significantly impact daily activities and athletic performance. Early diagnosis and a mix of conservative treatments can effectively manage symptoms and prevent progression. If symptoms persist, seeking advice from a healthcare professional is recommended.

Your age, lifestyle, and the severity of your shoulder impingement all play a significant role in determining the most appropriate treatment plan. A healthcare provider specializing in sports medicine or musculoskeletal conditions can develop a personalized treatment plan to help you manage symptoms, restore proper shoulder function, and safely return to your desired level of activity.

Take the First Step Toward Recovery

Don’t let shoulder impingement hold you back any longer. Take the first step towards recovery and improved shoulder health. Whether you’re an athlete looking to return to peak performance or someone seeking relief from daily discomfort, our team is here to support your journey to better shoulder health.

At Form and Function, our experienced physiotherapists in Markham specialize in the personalized care and treatment of shoulder impingement. We offer comprehensive assessments and tailored treatment plans to help you regain strength, flexibility, and comfort. Our goal is to provide you with the tools and support needed to overcome shoulder impingement and return to your daily activities and sports with confidence.

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About the Author

Alex is a graduate of Master’s of Physical Therapy from Mcgill University. He brings a wealth of knowledge and expertise in physiotherapy, specializing in a wide range of conditions, from sports injuries to chronic pain management. He takes a holistic approach to treatment, focusing not only on alleviating symptoms but also on addressing the underlying causes to promote long-term healing and resilience.

What truly sets Alex apart is his compassionate and supportive nature. He understands that embarking on the path to recovery can be daunting, and he is dedicated to providing you with the guidance, encouragement, and personalized care you need to succeed.

Whether you’re an athlete aiming to reach peak performance, an individual recovering from surgery, or someone looking to regain mobility and function, Alex is here to help you achieve your goals.

So, if you’re ready to take the first step towards a healthier, stronger you, we invite you to schedule an appointment with Alex today. Together, let’s embark on a journey to healing, strength, and vitality!

Book with Alex today and start your journey to a pain-free, healthier shoulder!

person dealing with hip impingment
By jim feng 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Hip Impingement: Non-Surgical Treatments in Markham

Understanding Hip Impingement

If you’re an active person and experiencing persistent groin, back, or hip pain, you may be dealing with a condition called hip impingement. This article aims to provide you with a comprehensive understanding of hip impingement, its symptoms, and how it can impact your daily life and athletic pursuits.

What is Hip Impingement?

Hip impingement, also known as femoroacetabular impingement (FAI), is a condition where the bones of your hip joint is not fitting together perfectly, causing them to rub against each other during movement. This friction can lead to damage to the cartilage that lines the joint, as well as the labrum, a ring of cartilage that helps to stabilize the joint.

There are two main types of hip impingement: cam impingement and pincer impingement. Cam impingement occurs when the neck of the femur (thigh bone) is larger than it should be, while pincer impingement happens when the acetabulum (hip socket) is too deep, or injury of the synovium (tissue around the joint that holds the joint fluid) is being impinged and causing pain in the hip. In some cases, a person may have a combination of both types.

Symptoms and Their Impact on Daily Life

The most common symptom of hip impingement is pain in the groin area, which can range from mild to severe. You may also experience stiffness, clicking, or locking sensations in the hip joint. These symptoms often worsen with activities that involve bending the hip, such as sitting for long periods, getting in and out of a car, or engaging in sports that require quick directional changes.

Hip impingement can significantly impact your daily life, making it difficult to perform routine tasks or enjoy your favourite activities. You may find yourself avoiding certain movements or positions due to pain, which can lead to muscle weakness and further joint deterioration over time. Additionally, the constant discomfort can take a toll on your mental well-being, leading to frustration and anxiety.

It’s essential to address hip impingement early on to prevent further damage to the joint and improve your overall quality of life. In the following sections, we’ll explore various non-surgical treatment options available in Markham, as well as tips for managing and preventing hip impingement.

The Importance of Early Intervention

It’s essential to address hip impingement early on to prevent further damage to the joint and maintain your active lifestyle. Ignoring the symptoms or pushing through the pain can lead to more severe complications, such as labral tears or early-onset osteoarthritis.

If you suspect that you may have hip impingement, it’s crucial to consult with a healthcare professional who specializes in sports medicine or musculoskeletal conditions. They can provide an accurate diagnosis and develop a personalized treatment plan to help you manage your symptoms, restore proper joint function, and safely return to your desired level of activity.

Non-Surgical Treatments for Hip Impingement in Markham

Pain Management: Medications and Injections

Pain management through medications and injections should be considered a last resort option for treating hip impingement. However, in cases where physiotherapy and alternative therapies fail to provide sufficient relief, your healthcare provider may recommend anti-inflammatory medications or targeted injections to alleviate acute pain and improve mobility.

Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly prescribed to reduce inflammation and ease discomfort associated with hip impingement. While these medications can provide short-term relief, they may have potential side effects, especially with prolonged use. Your doctor will carefully weigh the benefits against the risks before prescribing them.

In some instances, corticosteroid injections directly into the hip joint may be advised. These powerful anti-inflammatory injections can temporarily relieve pain and improve range of motion. However, their effects are temporary, and repeated injections are not recommended due to the potential for further joint damage. Injections are typically considered a short-term solution while you pursue longer-lasting treatments, such as physiotherapy or lifestyle modifications.

Physiotherapy and Exercise Programs

Physiotherapy and exercise programs are often the first line of defense against hip impingement. The primary objective is to reduce inflammation, restore range of motion, and strengthen the muscles surrounding your hip joint. Your physiotherapist will design a personalized plan tailored to your specific needs and condition severity. Initially, you may need to focus on gentle stretches and isometric (static) exercises to alleviate acute pain and improve mobility. As your symptoms subside, you’ll gradually progress to dynamic movements that challenge your hip’s stability and strength.

A comprehensive exercise routine targets the deep core muscles, hip flexors, gluteal muscles, and surrounding muscle groups. Strengthening these areas can help support your hip joint, reduce strain, and prevent further impingement. Your physiotherapist may also incorporate manual therapy techniques, such as soft tissue massage and joint mobilization, to improve range of motion and alleviate muscle tension.

Targeted Exercises for Hip Strength and Stability

Incorporating targeted exercises into your daily routine is crucial for managing hip impingement and preventing further joint damage. Focus on exercises that strengthen the muscles surrounding your hip, particularly your gluteal muscles, hip abductors, and core. These muscles help stabilize your hip joint and prevent excessive stress on the affected area.

Some effective exercises for hip impingement include bridges, clamshells, side-lying leg lifts, and gentle hip rotations. It’s essential to start slowly and gradually increase the intensity and repetitions as your strength and tolerance improve. Working with a physiotherapist or qualified fitness professional can help ensure that you’re performing the exercises correctly and safely.

Alternative Therapies: Acupuncture and Chiropractic Care

In addition to traditional physiotherapy and exercise programs, you may find relief through alternative therapies such as acupuncture and chiropractic care. These complementary approaches can be safely integrated into your overall treatment plan to address hip impingement from multiple angles.

Acupuncture, a form of traditional Chinese medicine, involves inserting thin needles into specific points on the body to alleviate pain and promote healing. For hip impingement, acupuncture can help reduce inflammation, improve circulation, and release muscle tension in the affected area. Many patients report a significant reduction in discomfort and improved mobility after a series of acupuncture sessions.

Chiropractic care focuses on realigning the body’s musculoskeletal structure, including the joints and surrounding muscles. A chiropractor may use manual adjustments and manipulations to restore proper alignment and function to your hip joint, alleviating the impingement and associated symptoms. Chiropractic treatments can also address any compensatory imbalances or misalignments in the spine or other joints that may contribute to hip impingement.

Choosing the Right Treatment Plan for You

When it comes to managing hip impingement, it’s crucial to choose a treatment plan that aligns with your individual needs and goals. As a woman living in Markham, you have access to a wide range of healthcare providers and resources that can help you find the most effective approach to restoring your hip’s form and function.

Factors to Consider: Age, Lifestyle, and Severity of Condition

Your age, lifestyle, and the severity of your hip impingement all play a significant role in determining the most appropriate treatment plan. For younger women with mild to moderate impingement, a conservative approach focusing on physiotherapy, exercise, and lifestyle modifications may be sufficient to alleviate symptoms and prevent further joint damage.

However, if you’re an older woman or have more severe impingement, you may require a more aggressive treatment plan that includes pain management techniques, such as medications or injections, alongside physiotherapy. Your healthcare provider will assess your individual situation and recommend a tailored approach that addresses your specific needs and goals.

It’s also essential to consider your lifestyle and daily activities when choosing a treatment plan. If you lead an active life or participate in sports, you may require a more intensive rehabilitation program to help you safely return to your desired level of function. On the other hand, if you have a more sedentary lifestyle, your treatment plan may focus on improving your overall mobility and reducing pain during everyday tasks.

Finding the Right Healthcare Providers in Markham

Unionville is home to a diverse range of healthcare providers who specialize in treating hip impingement and other musculoskeletal conditions. When searching for the right professionals to support your treatment plan, look for providers who prioritize a collaborative, patient-centered approach.

Start by seeking referrals from your primary care physician or trusted friends and family members who may have experienced similar issues. You can also research local physiotherapy clinics, chiropractic offices, and acupuncture practitioners online, paying close attention to patient reviews and testimonials.

When evaluating potential healthcare providers, consider their level of expertise in treating hip impingement, as well as their commitment to ongoing education and staying up-to-date with the latest research and treatment techniques. A knowledgeable, experienced provider will be better equipped to develop a comprehensive treatment plan that addresses both the form and function of your hip joint, ultimately helping you achieve optimal results.

Living with Hip Impingement: Tips for Management and Prevention

Living with hip impingement can be challenging, but there are several strategies you can implement to manage your symptoms and prevent further damage to your hip joint. By making simple lifestyle changes and incorporating targeted exercises into your daily routine, you can significantly improve your quality of life and maintain your hip’s health.

Lifestyle Modifications for Hip Impingement Management

One of the most effective ways to manage hip impingement is by making mindful adjustments to your daily habits and activities. This may include avoiding prolonged periods of sitting, which can exacerbate hip pain and stiffness. Instead, take frequent breaks to stand, stretch, or walk around, promoting circulation and reducing pressure on your hip joint.

Additionally, be mindful of your posture and body mechanics during everyday tasks. When bending or lifting, use your legs and core muscles to support the movement, rather than relying solely on your hips. If certain activities, such as high-impact sports or exercises, aggravate your symptoms, consider finding low-impact alternatives that still allow you to stay active without putting undue stress on your hip joint.

Daily Habits and Lifestyle Changes

Managing hip impingement goes beyond just treating the symptoms; it requires making thoughtful lifestyle changes and adopting healthy habits to prevent further aggravation and promote lasting relief. One of the most effective strategies is to incorporate exercises that strengthen your lateral kinetic chain, which includes the muscles running along the sides of your body, such as the glutes, hip abductors, and obliques.

These muscles play a crucial role in stabilizing your hip joint and preventing excessive inward rotation or adduction, which can exacerbate impingement. By strengthening this lateral chain, you’ll not only improve your hip’s stability but also correct imbalances that may be contributing to your condition. Exercises like clamshells, side-lying leg raises, and lateral band walks can be highly effective in targeting these areas.

In addition to targeted exercises, making simple adjustments to your daily habits can significantly impact the management of hip impingement. For instance, minimizing prolonged sitting or activities that require excessive hip flexion can reduce the strain on your hip joint. Instead, aim to take frequent breaks and incorporate gentle movements or stretches throughout the day.

Exercises to Strengthen and Protect Your Hips

Incorporating targeted exercises into your daily routine is an essential part of managing and preventing hip impingement. As you progress through the different stages of your condition, your exercise regimen will need to adapt accordingly. Here’s a general guideline for strengthening and protecting your hips:

Acute Phase: If you’re experiencing a flare-up or acute pain, it’s crucial to prioritize rest and avoid activities that exacerbate your symptoms. During this phase, gentle isometric exercises that engage the muscles without significant movement can help promote healing and maintain strength. Examples include gluteal squeezes, leg raises, and hip abductions while lying down.

Subacute Phase: As your acute symptoms subside, you can begin introducing more dynamic exercises that improve range of motion and stability. This phase may include exercises like clamshells, bridges, and controlled hip rotations. Your physiotherapist can guide you through proper form and progression to ensure a safe and effective recovery.

Functional Movement Phase: Once you’ve regained stability and strength, you’ll focus on functional exercises that mimic daily activities and movements. This phase might involve exercises like squats, lunges, and step-ups, which help strengthen the hips and improve balance and coordination. Your healthcare provider may also incorporate agility drills and sport-specific exercises if your goals include returning to athletic activities.

Prevention and Maintenance: Even after your symptoms have resolved, it’s crucial to continue incorporating hip-strengthening exercises into your routine. This can help prevent future impingement and maintain the overall health of your hip joint. Low-impact activities like swimming, cycling, and walking can also be beneficial for keeping your hips mobile and strong without excessive strain.

When to Seek Further Medical Attention

While conservative, non-surgical treatments are often effective for managing hip impingement, it’s essential to recognize when more medical attention is necessary. Ignoring persistent or worsening symptoms can lead to further joint damage and potentially chronic pain or arthritis down the line. By seeking prompt medical care, you can avoid exacerbating the condition and increase your chances of a successful recovery.

If you experience any of the following, it’s advisable to consult with a healthcare professional without delay: severe or debilitating pain that doesn’t respond to rest or over-the-counter medications, significant loss of range of motion or mobility, locking or catching sensations in the hip joint, or pain that disrupts your sleep or daily activities. These can be signs of advanced joint damage or impingement that may require more aggressive treatment or surgical intervention.

Don’t hesitate to reach out to the experienced team at Form & Function Health, Performance and Wellness Centre in Markham. They offer comprehensive evaluations and individualized treatment plans to address your hip impingement effectively. By taking action early and seeking the appropriate care, you can minimize the risk of long-term complications and improve your overall quality of life. Call Form & Function today to schedule an appointment and take the first step towards regaining pain-free mobility.

Book with Dr. Jim Feng today to start your personalized treatment plan and take the first step toward pain-free mobility.

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By Administrator 0 Comments Health Tips, Uncategorised

Fracture Rehabilitation

I have recently seen an influx of fracture patients, mainly due to the harsh winter conditions we experienced this year.  I wanted to go over some facts and tips on rehabilitation of fractures.

 

There are different types of fractures and almost all require significant amounts of trauma.  If you sustained trauma (ie fell off step, slipped and fell, car accident, etc), you should go see your family doctor.  Most doctors will assess your symptoms and send you for an X-ray if they believe you may have a fracture.  X-rays are the gold standard in diagnosing fractures.  Once it has been confirmed you have a simple fracture, you will be immobilized at your fracture site for typically 6 weeks.  Bone healing is usually around 4-6 weeks for upper body fractures and 6-8 weeks for lower body fractures.  More complex fractures may require surgery and healing can be delayed depending on the surgery.  Talk to your surgeon and get a timeline if this is your case.  The whole process of rehabilitation of fracture can vary but it usually last at least 6-8 weeks post immobilization.

 

Tip #1: Do not think immobilizing the fracture site means immobilizing the whole limb.  I have seen this happen far too often.  For example, if you fractured your elbow, you can still move your shoulder, wrist and hands.  Keep your body moving.  Immobilization is one of the worse things you can do to your body (although necessary to facilitate fracture healing).  So why subject non-injured body parts to immobilization when you can maintain healthy joint movement?

 

Tip #2: You don’t even need to immobilize the fracture site all the time*.  Every once in a while, you can move slowly and in a control manner to keep your joints healthy.  An example of this is ankle fractures which used to be plaster casted always.  Now, almost all ankle fractures are given a walking boot and allowed to move slightly.  It’s to help counter the detrimental effects of immobilization.  Let pain be your guide when moving though (no more than a 5 out of 10 on a pain scale and absolutely no sharp pain).

 

Tip #3: Go see a rehabilitation health care professional.  Even during your immobilization, there are modalities like laser therapy that can promote fracture healing.  After immobilization, you may think your movement can come back on its own and it can but often times, you will require joint mobilization to regain all your mobility back.  Sometimes, no matter how hard you force your joint to move, it requires a glide or a roll that has been lost due to immobilization.  Your rehab professional can help regain that.  Also, a rehab professional can guide you through the rehab process which requires regaining full range of motion, proper strengthening and progressive return to activity to prevent reinjury.

 

Hope that gives you a general guideline on dealing with fractures.  If you have any questions or you have sustained a fracture and require rehab, feel free to come in and see one of our healthcare professionals at Form and Function.

 

Regards,

Man Chun (Manni) Wong

Registered Physiotherapist

 

*Only applies to simple fractures.  Some complex and displaced fractures require full immobilization.  Talk to your surgeon about immobilization before moving your fracture site if this is your case.

By Administrator 0 Comments Uncategorised

The Dynamic Warm-up

For all you fitness and sport enthusiasts, the dynamic warm-up is an integral component of any workout or pre-game routine. It is a series of dynamic stretches and sport specific movement patterns that help prepare the body for the demands of the activity. It is a short routine that primes the athlete for exercise by increasing; heart rate, respiratory rate, core body temperature, muscle elasticity, and blood flow to the working muscles. The warm-up will vary between individuals of different ages, physical condition, prior exercise experience and specific sport requirements. A proper warm-up routine can also help reduce the risk of injury when partaking in any strenuous form of physical activity.

Come visit us for a more in-depth focus on a dynamic warm-up that is most suitable for you!

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The Dynamic Warm-up

For all you fitness and sport enthusiasts, the dynamic warm-up is an integral component of any workout or pre-game routine. It is a series of dynamic stretches and sport specific movement patterns that help prepare the body for the demands of the activity. It is a short routine that primes the athlete for exercise by increasing; heart rate, respiratory rate, core body temperature, muscle elasticity, and blood flow to the working muscles. The warm-up will vary between individuals of different ages, physical condition, prior exercise experience and specific sport requirements. A proper warm-up routine can also help reduce the risk of injury when partaking in any strenuous form of physical activity.

Come visit us for a more in-depth focus on a dynamic warm-up that is most suitable for you!