Planter Heel Pain – Plantar Fasciitis

What Is PHP?

Plantar heel pain (PHP), commonly known as Plantar Fasciitis, refers to pain beneath the heel that is typically worse with weight-bearing activities. It is commonly characterized by pain on the first few steps in the morning, tenderness on the inside of the heel bone and increased pain walking barefoot on hard surfaces. The plantar fascia is thought to be the main source of this pain.

Why Is Treatment Important?

Planter heel pain affects up to 10% of populations and predominantly affects sedentary middle-aged and older adults. It is estimated to account for 8.0% of all injuries related to running. It is the most common foot condition treated in physiotherapy clinics.

How Do We Treat PHP?

A recent best practice guide¹ suggests treatment for people with PHP should include stretching, taping, and individualized education. Patients may also benefit from shockwave therapy, followed by custom foot orthotics.

How Can Physiotherapy Help?

Your Physiotherapists can diagnose your heel pain as well as identify the risk factors which can trigger plantar heel pain. They can help you through the management of this condition with individualized treatment such as stretching, manual therapy, taping, and modalities (ultrasound, electrical stimulation or shockwave therapy). At Sun City Physiotherapy, we use an evidence based practice to treat your Plantar heel pain and get you back to pain free movement!

¹Morrissey, D., Cotchett, M., J’Bari, A. S., Prior, T., Griffiths, I. B., Rathleff, M. S., … & Barton, C. J. (2021). Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. British Journal of Sports Medicine, 55(19), 1106-1118.

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National Indigenous People’s Day

Events & News

National Indigenous People’s Day

Leading up to June 21st, 2023 – National Indigenous People’s Day – we acknowledge that at Sun City Physiotherapy we are privileged to work, play, and live on the traditional and unceded territory of the Syilx (Okanagan) Peoples.

The College of Physiotherapists in BC recently integrated Standard 21 – Indigenous Cultural Safety, Humility and Anti-Racism to the Practice Standards, which focuses on 6 core concepts. In 2020, a report called In Plain Sight was released outlining discrimination and prejudice in the health care system against Indigenous Peoples in B.C. This report was eye-awakening to the importance of declaring each clinic’s commitment to culturally safe care, and treating with humility. We also encourage everyone to look into this report and ways in which ones own bias may come into play as clients, patients, citizens, and practitioners.

As practitioners, we deeply value the one-on-one relationships – this includes embracing cultural differences. This is particularly important for individuals who may have had negative experiences with healthcare providers in the past, such as discrimination or bias. By understanding factors, such as social determinants of health, and addressing them in care, our practitioners can improve outcomes for their clients and contribute to a more equitable healthcare system in British Columbia.

On that note, being culturally safe is an integral aspect of healthcare, and we stand by this statement at Sun City Physiotherapy. Culturally safe care entails creating an environment that is respectful, welcoming, and culturally appropriate for our clients of all backgrounds. We believe that clients from all cultures deserve to feel comfortable and receive effective care to meet their unique needs, while feeling safe and respected. We hope you feel a deep trust in our Physiotherapists, RMTs, kinesiologist, dietician, counsellor, and client care team. Fostering this model of care can also help reduce disparities in healthcare outcomes.

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Shoulder Pain in Throwers

Shoulders

Shoulder Pain in Throwers

Each spring, at the beginning of baseball and softball season, people will develop pain and soreness in the arm and shoulder when throwing, or after throwing. This can linger or worsen as the season goes, potentially zapping their throwing strength and their ability to participate when it could easily be corrected.

Typically, this pain is a result of overuse or strain on the rotator cuff muscles. Throwing is a very demanding task on the shoulder and requires a sturdy foundation of strength within the rotator cuff muscle group and mobility of the entire shoulder. When we go from not throwing through winter (except maybe the odd snowball) to getting out on the field in spring, it can be a very abrupt change, and therefore, overworks these small supporting rotator cuff muscles. These muscles can then become very tense or tight, and the tendons can become painful from being over worked. Combine this with poor or limited range of motion or mobility and it becomes even more challenging to throw comfortably.

Prevention can be addressed by doing some simple exercises to strengthen the rotator cuff so that it can better support the high demands of the throwing motion. Taking care to warm-up properly is vital. The rule of thumb should be, “warm-up to throw, don’t throw to warm-up!”. This will make huge improvement to comfort and performance.

Try these four quick basic warm-up exercises.

Arm circles: starting small at shoulder height moving to large circles
over 30 seconds. Forwards and backwards
AROM IR/ER starting at sides gradually moving up to 90 abd 30 seconds
Banded IR @ 90 Abd 2×15
Banded ER @ 90 Abd 2×15

Through physiotherapy, we can address excessive tightness, and work to improve strength. Manual therapy and IMS, which can help reduce pain and restore the range of movement needed to throw. Modalities can be applied to settle any inflammation which may have developed.

Education is key to better learn how to warm-up properly for throwing. It is equally important to identify which muscles need to be strengthened properly and how to do it. Your Physiotherapist can guide you through the steps.

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What Does a Physiotherapist Do, and Why Should I See One?

Physio Articles

What Does a Physiotherapist Do, and Why Should I See One?

May is Physiotherapy Month. It’s a great time to explain how Physiotherapy can help keep you moving, and what to expect when you see a physiotherapist for treatment.

Injury

When we are injured, our bodies often compensate in less than ideal ways. This compensation can mean that things don’t feel right when you return to your favourite activity. A physiotherapist is trained to identify what compensations your body has made, and how to correct them. This is a vital step in your recovery process, and can help minimize your risk of re-injury.

Assessment

Getting to the root of your injury or condition is the first step in your recovery process. Your physiotherapist will start by listening to you regarding how the injury occurred, how it is limiting you and what your goals are. They will watch you move and test individual muscle strength to find out what is actually causing your pain and limitations.

Treatment

You may be surprised to learn the broad areas of treatment in which a physiotherapist can help. We treat all areas of muscle and tissue injuries; and many – as in the s at Sun City Physiotherapy – can help with: sports injuries, spine (back and neck) pain, TMJ (jaw) problems, vertigo, scoliosis, pelvic health, concussions, whiplash, work injuries, and others.

Methods

If you’ve seen a for a past injury or condition, you may have had manual or manipulative therapy. It’s how we describe our hands-on approach to treatment. However, in some cases – depending on your injury – your physiotherapist may use any combination of the manual therapy with interferential machines, shockwave therapy, intra-muscular stimulation (IMS/dry needling), acupuncture, exercise prescription, or pain management modalities. It all depends on how your therapist assesses your injury, and the rehabilitation plan they develop for you.

Recovery

Getting back to what you love doing is important. It’s why you are seeking treatment. Your physiotherapist will advise you on how and when you can return to your activity or sport. If it is too soon in your recovery process, your physiotherapist will often recommend alternative activities that will allow you to maintain or improve your fitness level while not making your injury worse.

Timelines

How long will it take before I’m feeling good again? This is question we hear the most. Although we all wish we had a crystal ball, the reality is that every person’s body and injury will be slightly different. However, a physiotherapist has the knowledge and training to be able to give you a general time frame (weeks vs months) as to how long your recovery will be, and how to go about getting started!

It’s important to remember that in most cases, you do not need a referral to see a physiotherapist, however some insurance plans may require a referral from your doctor. We can answer that question for you when you call to book your appointment.

If you are injured, Physiotherapy can help keep you moving.

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Treatment of Urinary Incontinence and Pelvic Pain in Women and Men

Health and Exercise

Treatment of Urinary Incontinence and Pelvic Pain in Women and Men

Specialized physiotherapy for the assessment and treatment of bladder and bowel incontinence, and pelvic pain are becoming more recognized as a first line of defence.

If you think you may be affected, ask yourself the following questions:

Have you experienced incontinence when heading to the bathroom, or when you cough or sneeze?
Do you find yourself straining or in pain when passing a bowel movement?
Have you experienced pain with intercourse?
Do you suffer from lower back or hip pain?
Are you pregnant or post-partum and experiencing leakage?

If you answered yes to any of these questions, the pelvic floor muscles, fascia and nerves may be contributing to your symptoms, and assessment by a pelvic floor physiotherapist is recommended.

Pelvic floor physiotherapy goes beyond the well-known Kegel, and should be assessed and treated similarly to any other muscular injury or imbalance. The goal is to optimize the coordination, strength, and flexibility of the pelvic floor muscles. Through the use of a ‘rib to knees assessment approach’ your pelvic floor physiotherapist will explain the important relationship between your diaphragm, core, and pelvic floor. Any imbalances, previous trauma, or de-conditioning can lead to symptoms such as rib pain, core weakness, back/hip pelvic pain or incontinence. Your pelvic floor physiotherapist will then work to address these symptoms, and create a manageable and empowering treatment plan to help you regain control and function around what can often feel like an isolating and embarrassing problem for many.

Who would benefit from a Pelvic Health Assessment? Those experiencing:

Stress incontinence: leakage with coughing, sneezing, jumping, running;
Urge incontinence: leakage or loss of control without being able to delay voiding;
A mix of the above incontinences;
Women during pregnancy and post-partum;
Post Prostatectomy, and:
Nocturia – waking multiple times throughout the night to void

What should you expect at a Pelvic Health Appointment?

Assessment of posture, movement mechanics, core and pelvic floor muscle activation;
Option for internal assessment of pelvic floor musculature;
Exercises specific for your pelvic floor muscle tone and function;
Education on symptom management, and;
Self-management techniques to confidently perform exercises at home

If you have questions or concerns around your pelvic floor, or are currently pregnant or post partum, book an assessment with our Pelvic Health Physiotherapist, Paige Marzinzik at our Downtown or Lower Mission Clinic.

– by Paige Marzinzik, Physiotherapist, Pelvic Health Therapist

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Planter Heel Pain – Plantar Fasciitis

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

National Indigenous People’s Day

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Shoulder Pain in Throwers

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

What Does a Physiotherapist Do, and Why Should I See One?

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Treatment of Urinary Incontinence and Pelvic Pain in Women and Men

Who would benefit from a Pelvic Health Assessment? Those experiencing:

What should you expect at a Pelvic Health Appointment?

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006