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Tag Mobility improvement

31 Aug

Flat Feet Causing You Foot Pain? Find Relief With Physiotherapy

Flat feet, known as fallen arches, can lead to significant foot pain and discomfort. This condition occurs when the arches of the feet do not develop appropriately over time, causing the entire foot to contact the ground when standing. We specialize in tailored treatment of foot pain physiotherapy in Redwater, which is designed to alleviate pain and improve foot function for individuals experiencing pain due to flat feet. What is Flat Feet? Flat feet, which can be congenital or develop later in life due to obesity, injury, or natural aging, occur when the foot arch is absent or weakened. This condition can cause foot pain, often felt in the heel or arch area, and discomfort in the knees, hips, and lower back. If you have flat feet, you might also experience fatigue after standing or walking for long periods and find activities like walking or running challenging. Rehabilitative Techniques for Flat Feet Our physiotherapists adopt a holistic approach to address the pain and challenges of flat feet through foot pain physiotherapy in Redwater. Below, we’ll describe each therapy in detail, including specific exercises and how patients can perform them to maximize their benefits. 1. Exercise Therapy Strengthening Exercises Strengthening exercises are crucial to building muscle support around the arch and improving foot function. One effective exercise you can do at home is heel raises. Here’s how:  Stand with your feet and hold onto a wall for balance Lift your heels off the ground as high as you can Hold this position for a few seconds, then lower your heels Repeat 10-15 times for 2-3 sets.  The heel raises exercise will help to strengthen the intrinsic muscles of the feet and your calf muscles, enhancing support for the arch and reducing pain while walking over time. Stretching Exercises Stretching helps relieve tension in the calf muscles and Achilles tendons, which can be tight in people with flat feet.  Stand facing a wall with your hands on it for a good stretch Step one foot back, keeping it straight, and press your heel into the floor Bend your front knee, hold the stretch for 20-30 seconds, and switch legs Do this 2-3 times on each leg This calf stretch lengthens your calf muscles and Achilles tendon, reducing strain on your foot and improving flexibility. Balance And Coordination Exercises Balance and coordination exercises include exercises like standing on one foot. It helps to improve foot function and stability. To perform this exercise-  Stand on a stable surface and gently lift one foot off the ground, balancing on the other Hold this position for 30 seconds to a minute with a slightly bent standing leg and upright posture Try closing your eyes or standing on an uneven surface like a cushion for added challenges.  This exercise improves balance and proprioception and strengthens the muscles supporting your arches, helping to boost stability and reduce discomfort in your feet. 2. Custom Orthotics Custom orthotics are designed shoe inserts that support your foot’s arch. When you wear them, you can go with your daily activities with less pain and strain. They work passively to correct foot alignment and distribute body weight evenly, which helps reduce the impact on your foot’s muscles and ligaments. 3. Gait Analysis and Training Gait analysis helps pinpoint abnormal walking patterns from flat feet. During sessions, our physiotherapist will assess your walk on a treadmill or flat surface, offering feedback on stride, foot placement, and posture. You’ll practice drills like heel-to-toe walking and barefoot exercises on various surfaces to strengthen foot muscles and relieve aches. This approach is crucial in physiotherapy for foot pain. At home, continue practicing these adjustments and observe your walking patterns daily. Gait retraining corrects painful walking patterns, reducing strain on your feet and lower body over time. 4. Manual Therapy Manual therapy is a hands-on technique to manipulate soft tissues and joints. During a session, our physiotherapist gently controls movements on your foot and ankle joints to restore normal motion and ease stiffness. They may also massage soft tissue to relax tight muscles and relieve pain. You can practice self-mobilization techniques at home, such as rolling your foot over a small ball to maintain joint mobility and reduce tension. This approach helps realign your foot and enhance mobility by directly addressing joint and soft tissue restrictions. 5. Dry Needling Dry needling helps relieve muscle tension and trigger points in your feet and lower legs. During the treatment, our physiotherapist inserts thin needles into specific muscle points. These needles stimulate the muscle tissue, promoting relaxation and reducing tightness. This approach can ease pain and improve muscle function by targeting areas of discomfort. After dry needling, our physiotherapist may suggest gentle stretching or light exercises to maintain the benefits. Dry needling effectively reduces chronic pain and improves flexibility and movement in the foot. 6. Shockwave Therapy Shockwave therapy uses acoustic waves to promote healing in the foot. Our physiotherapist will apply a handheld device to the affected area, emitting acoustic waves that penetrate deep into the tissues, stimulating blood flow and encouraging healing. The treatment usually lasts 5-10 minutes per session, with several sessions recommended for the best results. After shockwave therapy, follow any rest periods or exercises our physiotherapist recommends to support healing. This therapy is effective for conditions like plantar fasciitis. Enhance Foot Function and Mobility with Physiotherapy for Flat Feet Flat feet don’t have to be a source of constant pain and discomfort. With our foot pain physiotherapy in Redwater, individuals can find lasting relief and regain control over their foot health. Our Redwater Physical Therapy team of experienced physiotherapists provides comprehensive care that addresses the root of flat feet, offering personalized treatment plans that cater to each patient’s unique needs. If flat feet are causing you foot pain, don’t wait any longer to seek relief. Contact us today to schedule a consultation.

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30 Jul

Why Physiotherapy is Essential for Lower Back Pain Recovery

Lower back pain impacts individuals of various ages and lifestyles, significantly affecting daily life, whether you’re an office worker, athlete, or busy parent. Lower back pain physiotherapy in Redwater involves a comprehensive approach. We understand the significance of effective treatment and tailor personalized plans to address our needs and goals. Understanding Lower Back Pain Lower back pain makes everyday tasks challenging. Muscle strain, herniated discs, and extended periods of sitting or lifting heavy objects are the major causes of lower back pain. At Redwater Physiotherapy, our services provide a comprehensive approach to managing lower back pain. We focus on alleviating discomfort, enhancing function, and preventing future episodes. How Does Physiotherapy Help Relieve Lower Back Pain? Lower back pain physiotherapy in Redwater plays a vital role in recovery by addressing the underlying causes of pain and promoting long-term healing. Fortunately, we offer a range of physiotherapy techniques that can make a big difference. Discover effective physiotherapy techniques to relieve lower left back pain to enhance your overall spinal health. Let’s explore some specific methods that are particularly effective for treating lower back pain: 1. McKenzie Method The McKenzie Method focuses on exercises and movements designed to reduce pain from the extremities to the lower back. It also improves flexibility and movement. Extension Exercises: The extension exercises typically involve lying face down and gradually extending the spine. The goal is to move the pain away from the legs and centralize it to the lower back, which is often easier to manage. By promoting spine extension, these exercises aim to reduce pressure on spinal discs, encourage proper alignment, and improve overall mobility and function. Postural Training: Maintaining correct posture while sitting, standing, and sleeping helps alleviate lower back strain by minimizing spinal stress throughout the day. 2. Spinal Mobilization and Manipulation These hands-on techniques involve gentle movements of the spine to ease pain and restore mobility. Spinal Mobilization: This technique involves gentle, passive movements of the spinal joints within a controlled range. Our physiotherapists use their hands to apply slow, rhythmic movements to specific vertebrae or segments of the spine. The primary goal is to enhance flexibility, alleviate stiffness, and restore normal joint function. Spinal mobilization is particularly beneficial for addressing acute pain, stiffness, or restricted mobility in the spine. Spinal Manipulation: In contrast to mobilization, manipulation involves a more forceful, quick movement of the spinal joints beyond their typical range of motion. This technique may produce a popping or cracking sound caused by the sudden release of gases from joint fluids. The objective is to optimize joint function, reduce pain, and restore standard movement patterns. 3. Core Stabilization Exercises Building up your core muscles is crucial for recovering from lower back pain. These exercises target your abdominals and back muscles to provide better support and stability for your spine. Planks: Planks enhance core, shoulder, and back strength. By supporting yourself on your elbows and toes, maintain a straight body position, promoting better stability, posture, and overall muscle strength. Bridges: Try lying on your backs with your feet resting on the floor and lift your hips towards the ceiling. 4. Dry Needling Dry needling involves inserting thin needles into muscle trigger points to release tension and aid healing. It’s particularly effective for easing muscle spasms and tightness for lower back pain relief. Trigger Point Release: Thin needles get inserted at specific points in tight muscles during trigger point release. These trigger points are areas of muscle that are tense and often painful and can cause pain to other body parts. The needles’ insertion stimulates the muscle fibres, causing them to twitch or contract briefly. This twitch response helps to release the tension in the muscle and promote relaxation. 5. Functional Movement Training These exercises focus on improving how we move in everyday life, which can make a real difference in managing lower back pain. Bending Exercises: To avoid straining your lower back, we practice safe bending techniques, like squatting with your knees instead of bending at the waist. Lifting Techniques: Proper lifting techniques are crucial for addressing lower back pain. You position yourself close to the object with feet shoulder-width apart for stability. You bend your knees to squat down and grip the object securely. Maintaining a straight back throughout reduces strain on your lower back and promotes safer lifting. Benefits of Physiotherapy for Lower Back Pain Recovery Physiotherapy offers several key benefits that can significantly aid in lower back pain treatment: Personalized Treatment Plans: Every individual experiences lower back pain differently. Our physiotherapists create customized treatment plans tailored to your specific conditions, ensuring you receive the most effective and appropriate care for your recovery. Improved Mobility and Function: Physiotherapy helps improve the mobility and function of your lower back through targeted exercises and therapies. Physiotherapy can alleviate lower back pain on the right side, restore mobility, and enhance overall movement and flexibility. Achieve a Pain-Free Lower Back with Redwater Severe lower back pain doesn’t have to control your life. With the help of back pain physiotherapy in Redwater, you can take the first step towards a pain-free and active lifestyle. Our personalized treatment plans, expert techniques, and targeted exercises help address your unique needs and promote lasting recovery. Ready to get started?  Contact Redwater Physical Therapy today to schedule an appointment and discover how physiotherapy can transform your lower back pain recovery journey. Our path to a healthier, pain-free back begins here!

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