by Colin Beattie | Apr 14, 2025 | news
Lasting Relief from Achilles Tendinitis Through Expert, Research-Backed Care
At South Island Physiotherapy in Victoria, BC, we believe injuries are opportunities—not setbacks. One of the most common tendon injuries we help patients recover from is Achilles tendinitis. Whether you’re dealing with a new injury or persistent Achilles tendon pain, this guide covers the current evidence-based treatments for both acute and chronic stages of recovery.
What Is the Achilles Tendon?
The Achilles tendon is the largest and strongest tendon in the body. It connects your calf muscle to your heel bone and plays a key role in walking, running, and jumping. This lower leg tendon absorbs large amounts of force—especially during sports or high-impact activities.
When this tendon becomes irritated or damaged, you may experience pain, swelling, or stiffness near the heel. These symptoms are typically grouped under the broader term Achilles tendinopathy.
Types of Achilles Tendon Injuries
- Achilles Tendinitis (Tendonitis)
Achilles tendinitis, sometimes spelled tendonitis, is an early-stage injury marked by inflammation in the Achilles tendon. It often results from overuse, sudden changes in activity, or poor biomechanics in the foot and ankle.
When tendon pain becomes chronic and the inflammation subsides, the tendon itself may begin to break down. This condition is called Achilles tendinosis and is associated with thickening, reduced blood flow, and changes to the tendon’s structure.
This general term refers to any pain or dysfunction in the Achilles tendon, including both tendinitis and tendinosis. It’s the term most used in current sports medicine research and clinical guidelines.
- Insertional Achilles Tendinopathy
This form of Achilles tendinopathy occurs when the Achilles tendon attaches to the heel bone. Known as insertional Achilles, it may involve bony spurs and often feels worse when walking uphill or wearing unsupportive shoes.
In severe cases, the Achilles tendon can partially or completely tear—a condition called Achilles tendon rupture. This often occurs during explosive movements and may require a walking boot or surgical repair, followed by physical therapy.
Diagnosing Achilles Tendonitis and Tendinopathy
Diagnosis begins with a physical exam. Your physiotherapist will assess the range of motion, strength, and tenderness in the lower leg, heel, and ankle.
When needed, imaging such as magnetic resonance imaging (MRI) or ultrasound can confirm the extent of the damage or rule out a tendon rupture. However, most cases can be diagnosed and treated based on symptoms and function.
Evidence-Based Treatment: Acute Achilles Tendinitis
During the acute phase of Achilles tendinitis, the focus is on reducing inflammation, managing pain, and preventing further damage.
Activity Modification
Avoid aggravating movements like running or jumping. Replace them with low-impact activities such as swimming or cycling to stay active without straining the Achilles tendon.
Ice and Elevation
Apply ice to the painful area for 15–20 minutes several times a day. Elevating your lower leg can also help reduce inflammation.
Footwear and Orthotics
Supportive footwear with proper cushioning can take pressure off the heel and tendon. A heel lift or custom orthotic can provide short-term relief, especially for insertional Achilles issues.
Walking Boot (When Needed)
In more serious cases, especially where pain limits walking, a short-term walking boot may be used to offload the tendon and allow healing to begin.
Evidence-Based Treatment: Chronic Achilles Tendinopathy
If symptoms persist for more than six weeks, they’re considered chronic, and treatment shifts from rest to active rehabilitation. At South Island Physiotherapy, our team uses targeted physical therapy techniques backed by strong research.
Eccentric Strengthening Exercises
The gold standard for Achilles tendinopathy treatment is eccentric loading—slowly lowering the heel off of a step under body weight. This exercise strengthens the calf muscle and encourages tendon remodelling.
Examples include:
- Straight-leg heel drops (for the gastrocnemius)
- Bent-knee heel drops (for the soleus)
A typical program runs for 12 weeks and gradually increases in intensity.
Stretching
Tight calf muscles can put excess strain on the Achilles tendon. Gentle daily stretching of the calf and ankle helps improve flexibility and reduce tension on the tendon.
Manual Therapy
Hands-on treatment by your physiotherapist can improve joint mobility in the ankle and soft tissue quality around the tendon and heel.
Gradual Return to Sport
Your therapist will help you build a step-by-step plan to return to running or sport safely, using low-impact activities first and progressing based on tendon tolerance.
Advanced and Adjunctive Treatments
Shockwave Therapy
Some research supports extracorporeal shockwave therapy (ESWT) for chronic Achilles tendinopathy. It may improve pain when used alongside exercise therapy.
Injections and Surgery
Corticosteroid injections are not commonly used due to the risk of tendon rupture. In rare, stubborn cases where conservative care fails, surgical treatment may be considered.
Preventing Achilles Tendon Injuries
Even after recovery, it’s important to protect your Achilles tendon and avoid re-injury. Here’s what you can do:
- Warm up before activity and cool down after
- Progress training loads slowly—no more than 10% increase per week
- Regularly strengthen your calf muscles
- Stretch daily to maintain range of motion
- Use proper shoes and orthotics if advised
- Include low-impact activities like biking or swimming in your routine
When to Seek Help
If you’re experiencing persistent heel or ankle pain, don’t wait. The sooner Achilles tendinitis or tendinopathy is treated, the better the outcome. At South Island Physiotherapy, we provide tailored physical therapy programs rooted in sports medicine principles and designed to help you move freely and confidently again.
Ready to Start Healing?
Achilles tendon pain can slow you down—but with the right support, it doesn’t have to stop you. Whether you’re managing acute tendonitis or chronic Achilles tendinopathy, our team is here to help you recover through education, strengthening exercises, and movement-focused care.
Book an appointment at South Island Physiotherapy today, and let’s get you back to doing what you love—pain-free and stronger than ever.
by Jason Nenzel | Mar 27, 2025 | news
Reclaiming Your Life After a Herniated Disc: An Evidence-Based Approach to Recovery
A herniated disc can be a life-altering condition, causing pain, limited mobility, and frustration. However, it is important to remember that the human body is highly adaptable, and with the right approach, most people can fully recover without the need for surgery. This article will explore the best evidence-based methods for reclaiming your life after a herniated disc, emphasizing conservative management and the body’s innate ability to heal.
Understanding Herniated Discs
A herniated disc, also referred to in lamen’s terms at times as a slipped or bulging disk, occurs when the soft, gel-like center of an intervertebral disc pushes through a tear in the tough outer layer. This can put pressure on nearby nerves, leading to symptoms such as lower back pain, leg pain (sciatica), numbness, and weakness. Herniated discs most commonly occur in the lumbar spine (lower back), but they can also develop in the cervical spine (neck), causing neck pain and discomfort radiating into the arms.
Causes of a Herniated Disc
– Wear and Tear: As we age, the intervertebral discs lose hydration and elasticity, making them less tolerant to physical stress.
– Sudden Strain: Lifting heavy objects improperly or engaging in abrupt twisting motions can cause a disc to herniate.
– Repetitive Stress: Jobs or activities that involve repetitive bending, lifting, or twisting can increase the risk of a slipped disk.
– Genetics: Some individuals may have a genetic predisposition to weaker discs, making them more susceptible to injury.
– Sedentary Lifestyle: Lack of movement and prolonged sitting can contribute to the weakening of spinal structures, increasing the likelihood of a bulging disk.
Conservative Management: The First Line of Defense
While surgery is sometimes necessary for severe cases, the vast majority of people with a herniated disc can recover through conservative treatments. Research consistently shows that non-surgical approaches are effective for managing symptoms and promoting healing.
1. Physical Therapy: The Backbone of Recovery
Physical therapy is one of the most effective ways to manage a herniated disk. A structured rehabilitation program can strengthen the muscles that support the spine, improve mobility, and reduce pain. A systematic review published in the Journal of Orthopaedic & Sports Physical Therapy found that targeted exercise programs significantly improve outcomes for individuals with lumbar disc herniation (Deyo et al., 2021).
Common exercises include:
– Resistance training: Strengthening the core muscles, improving overall fitness and understanding how to properly brace for lifting all reduces stress on the spine and supports recovery.
– McKenzie Method: A series of movements designed to alleviate pressure on the spinal nerves and promote healing.
– Mobility Exercises: Exploring the natural and complete range of lower back and hamstrings can relieve tension and improve mobility.
2. Medication for Pain Management
While medication does not heal a herniated disc, it can provide relief during the recovery process. Common medications include:
– NSAIDs (Non-Steroidal Anti-Inflammatory Drugs): Reduce inflammation and alleviate pain.
– Muscle Relaxants: Help manage muscle spasms associated with nerve compression.
– Oral Corticosteroids: Sometimes prescribed for short-term use to reduce severe inflammation.
According to a study published in the New England Journal of Medicine, NSAIDs have been shown to be effective in reducing lower back pain associated with disk herniation (Frymoyer et al., 2020). Although caution is recommended as prolonged use greater than 4 weeks can increase the risk of a GI bleed.
3. Spinal Manipulation: A Complementary Approach
Chiropractic care and spinal manipulation have been found to provide moderate relief for individuals with lower back pain due to disk herniation. A systematic review in The Spine Journal concluded that spinal manipulation can improve mobility and reduce pain when used alongside physical therapy (Rubinstein et al., 2021).
The Body’s Natural Healing Process
The body possesses a remarkable ability to heal itself, even in cases of a herniated disc. A study on sciatica recovery found that:
– 33% of patients recover within two weeks with conservative treatment.
– 75% of patients see substantial improvement after three months.
– 90% experience significant relief within six months.
The key to a successful recovery is patience and adherence to a well-structured rehabilitation program.
Optimizing Recovery: Practical Steps
To enhance healing and regain function, individuals should incorporate the following strategies:
1. Stay Active
While rest is essential in the initial phase, prolonged inactivity can delay recovery. Gentle activities like walking, swimming, and low-impact exercises help maintain mobility and reduce stiffness.
2. Adopt an Ergonomic Lifestyle
Proper posture and ergonomics play a crucial role in spinal health. Strategies include:
– Using a lumbar-supporting chair.
– Avoiding prolonged sitting.
– Sleeping on a firm mattress to maintain spinal alignment.
3. Weight Management
Excess weight can put additional strain on the lower back, increasing the risk of disk herniation. Maintaining a healthy weight through a balanced diet and regular exercise can aid recovery and prevent future issues.
4. Mind-Body Practices
Stress can exacerbate muscle tension and pain. Mindfulness-based stress reduction (MBSR), yoga, and meditation have been shown to improve pain perception and overall well-being in individuals with chronic back pain.
When to Consider Further Intervention
Although conservative treatment is effective for most cases, there are situations where further medical intervention may be necessary:
– Persistent Pain: If symptoms do not improve after three to six months of conservative treatment, additional evaluation is warranted.
– Neurological Deficits: Severe numbness, weakness, or loss of bowel/bladder control requires immediate medical attention.
– MRI Findings: Imaging studies may be recommended to assess the severity of the disk herniation and guide treatment options.
Final Thoughts: Embracing a Positive Mindset
Recovering from a herniated disk is a journey, but it is one that most people can successfully navigate with the right approach. The body is remarkably resilient, and with a combination of physical therapy, lifestyle modifications, and patience, individuals can return to an active and fulfilling life.
By focusing on evidence-based treatment options, maintaining an optimistic outlook, and committing to long-term spinal health, reclaiming your life after a herniated disc is entirely possible.
If you’re struggling with a herniated disc, incorporating targeted exercises and physical therapy into your recovery plan can be one of the most effective steps toward reclaiming your life and reducing pain. Let the expert practitioners at South Island Physiotherapy in Victoria, BC, help you develop a personalized treatment program tailored to your specific needs. Our team of Registered Physical Therapists, Massage Therapists, Kinesiologists, and Chiropractors are dedicated to providing exceptional care and guiding you through your recovery journey. Don’t let a herniated disc hold you back any longer – contact South Island Physiotherapy today to schedule a consultation and take the first step towards a pain-free, active lifestyle
by Jason Nenzel | Mar 20, 2025 | news
Understanding Cervicogenic Headaches: Diagnosis and Treatment
Headaches are among the most common health complaints, but not all headaches are the same. While many people are familiar with migraines and tension-type headaches, fewer are aware of cervicogenic headaches—a type of secondary headache originating from the cervical spine. Fortunately, conservative treatments, including physical therapy, can offer significant relief and improve quality of life.
What Is a Cervicogenic Headache?
A cervicogenic headache is a type of headache that originates from dysfunction in the cervical spine (the neck). Unlike primary headache disorders such as migraine and tension-type headache, a cervicogenic headache is a secondary headache, meaning it results from an underlying issue rather than being the primary condition itself.
Pain from a cervicogenic headache is often unilateral (on one side) and may be aggravated by neck movements or sustained postures. Referred pain from the upper cervical spine can travel to the head, causing symptoms that mimic other headache types. Headache symptoms may also include dizziness, blurred vision, and sensitivity to light or sound.
Diagnosis of Cervicogenic Headache
The International Classification of Headache Disorders (ICHD-3) provides diagnostic criteria for cervicogenic headaches, helping distinguish them from migraine and tension-type headaches. A proper diagnosis of cervicogenic headache requires:
- Headache originating from the neck and spreading to the head
- Reduced range of motion in the cervical spine
- Reproduction of headache symptoms through specific neck movements or pressure applied to the upper cervical spine
- Absence of primary headache disorder symptoms such as aura or nausea
Because other serious conditions, such as a tumor or vascular issues, can also cause secondary headaches, a thorough assessment is essential. A physical therapist or healthcare provider may use a combination of clinical examination and imaging studies to diagnose cervicogenic headaches accurately.
How Physical Therapy Can Help
Physical therapy is a highly effective, evidence-based approach to treating cervicogenic headaches. Since this type of headache originates in the cervical spine, addressing neck dysfunction can significantly reduce symptoms and prevent recurrence. Here are some key physical therapy interventions:
1. Manual Therapy
Hands-on techniques such as joint mobilization and soft tissue release help improve mobility in the upper cervical spine, reducing stiffness and pain that contribute to headache symptoms.
2. Postural Correction
Forward head posture is a common contributor to cervicogenic headaches. A physical therapist can assess posture and provide corrective exercises to restore proper cervical alignment, reducing strain on the neck.
3. Strengthening Exercises
Strengthening the deep neck flexors and upper back muscles improves overall neck stability, reducing excessive load on the cervical spine. This helps prevent headache recurrence and improves functional movement.
4. Range of Motion Exercises
Limited neck mobility is a hallmark of cervicogenic headaches. Targeted range of motion exercises help restore flexibility and reduce stiffness, allowing for pain-free movement.
5. Ergonomic and Lifestyle Modifications
Many daily activities, such as prolonged sitting and poor workstation setup, contribute to neck pain and headaches. A physical therapist can provide guidance on ergonomic improvements, sleep positioning, and activity modifications to reduce strain on the cervical spine.
Other Conservative Treatments
In addition to physical therapy, other conservative approaches can help manage cervicogenic headaches effectively:
- Heat and Cold Therapy: Applying heat can relax tight muscles, while cold packs may help reduce inflammation and pain.
- Massage Therapy: Soft tissue mobilization can relieve tension in the neck and shoulders, decreasing headache frequency.
- Acupuncture: Some individuals find relief through acupuncture, which targets trigger points that contribute to referred pain.
- Nerve Block Injections: In certain cases, a healthcare provider may use a nerve block to confirm the diagnosis and provide temporary relief by numbing the affected cervical nerves.
The Importance of Early Diagnosis and Treatment
Ignoring cervicogenic headaches can lead to chronic pain and decreased quality of life. Seeking early intervention from a physical therapist or healthcare provider ensures that the root cause is addressed, preventing long-term complications. Since cervicogenic headaches are a type of secondary headache, identifying and treating the underlying cervical spine dysfunction is key to lasting relief.
When to Seek Medical Attention
While most headaches are benign, some symptoms warrant immediate medical evaluation. Seek urgent care if your headache:
- Is sudden and severe (“thunderclap” headache)
- Occurs after head trauma
- Is accompanied by neurological symptoms such as numbness, weakness, or slurred speech
- Is associated with fever, weight loss, or persistent nausea and vomiting
- Changes in pattern or intensity over time
Conclusion
Cervicogenic headaches can be frustrating and debilitating, but effective treatment options exist. Physical therapy offers a safe and evidence-based approach to relieving symptoms, improving mobility, and preventing recurrence. By addressing posture, strength, and mobility, individuals with cervicogenic headaches can achieve long-term relief and return to daily activities with confidence.
If you suspect your headaches may be cervicogenic, consult with a physical therapist or healthcare professional for an accurate diagnosis and personalized treatment plan. With the right interventions, you can take control of your headache disorder and experience lasting improvement.
At South Island Physio, our expert practitioners specialize in treating various types of headaches, including tension headaches, migraines, and sinus headaches. We offer comprehensive assessments, manual therapy techniques, and customized exercise programs to address the root cause of your headaches. Our team of Registered Physical Therapists, Massage Therapists, Kinesiologists, and Chiropractors are dedicated to providing exceptional care you can trust. Don’t wait for your symptoms to worsen – contact South Island Physio today to schedule a consultation and start your journey towards a headache-free life. Let us help you restore your neck function, improve your posture, and reduce the frequency and intensity of your headaches. Your path to relief begins with a single call – reach out now and take charge of your health!
by Jason Nenzel | Feb 20, 2025 | news
Suffering From Depression and Anxiety? Physical Activity Can Help!
Anxiety is one of the most prevalent mental health conditions, affecting millions of people worldwide. According to the Anxiety and Depression Association of America, anxiety disorders impact nearly 40 million adults in the U.S. alone. While medication and talk therapy are commonly used to treat anxiety, alternative treatments for anxiety, including physical exercise, have gained significant attention. Research shows that regular physical activity may significantly reduce symptoms of anxiety and stress while improving overall mental and physical health.
Exercise and Depression and Anxiety Relief – The Science
Exercise and physical activity offer a wide range of mental health benefits. A systematic review and meta-analysis of multiple studies indicate that people with anxiety disorders who engage in physical activity experience a noticeable reduction in anxiety symptoms. Physical exercise may improve mood, cognitive function, and stress management by triggering various physiological changes in the body. Exercise activates the release of endorphins, often referred to as the brain’s “feel-good” chemicals, which help you manage anxiety and stress more effectively. Additionally, aerobic exercise influences the production of neurotransmitters like serotonin and dopamine, which play a crucial role in mental health. These biochemical changes can ease symptoms of depression and anxiety, making regular exercise a powerful tool for those dealing with anxiety and panic disorders.
Effects of Physical Activity on Mental Health
The effects of exercise on mental health disorders, including anxiety and depression, have been extensively studied. A systematic review and meta-analysis found that individuals who exercise regularly experience lower levels of anxiety compared to those who are physically inactive. The prevalence of anxiety tends to be higher in individuals with sedentary lifestyles, and reducing sitting time by engaging in physical activity may help alleviate symptoms.
The physical benefits of exercise, such as improved cardiovascular health and reduced inflammation, contribute to overall well-being, which in turn can have a positive impact on mental health. Regular physical activity helps regulate the body's stress response, reducing the burden of anxiety disorders and improving resilience against stress and anxiety.
How Much Exercise is Necessary?
The Department of Health and Human Services and the Centers for Disease Control and Prevention recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week. Small amounts of physical activity, such as taking the stairs instead of the elevator or engaging in short walks throughout the day, can also provide benefits. Even less intense exercise, such as yoga or stretching, can help ease symptoms of depression or anxiety.
Forms of Physical Activity That Reduce Anxiety
Engaging in various forms of physical activity may help reduce anxiety symptoms. Some of the most effective types of exercise include:
1. Aerobic Exercise
Activities such as running, cycling, swimming, and brisk walking can significantly reduce symptoms of anxiety and depression.
2. Strength Training
Weightlifting and resistance exercises have been shown to have positive effects on mental health, reducing stress and boosting confidence.
3. Yoga and Tai Chi
These mind-body exercises combine physical movement with controlled breathing, helping to lower trait anxiety and improve emotional regulation.
4. Team Sports or Group Exercise Programs
Participating in formal exercise programs or recreational sports can provide social support, which is beneficial for managing anxiety.
5. Everyday Physical Activity
Simple activities like taking a walk after meals or encouraging children after school to engage in active play can contribute to better mental health outcomes.
Starting a New Exercise Routine
For those dealing with depression and anxiety, starting a new exercise program can feel overwhelming. Here are some tips for starting and maintaining an exercise routine:
- Set Realistic Goals: Start with small, manageable goals, such as a 10-minute walk daily, before gradually increasing intensity and duration.
- Choose Enjoyable Activities: Find physical activities that you enjoy, whether it’s dancing, hiking, or swimming.
- Exercise Regularly: Consistency is key; aim to engage in regular physical activity at least three to five times a week.
- Mix It Up: Incorporate different exercises to keep things interesting and target various muscle groups.
- Seek Support: Exercising with a friend or joining a class can provide motivation and accountability.
- Listen to Your Body: It’s important to recognize when to push yourself and when to rest, especially if you have a pre-existing health condition.
Exercise and Mental Health Professionals
While exercise offers many mental health benefits, it is not a substitute for professional care. If you experience severe anxiety and panic symptoms, it’s essential to consult a healthcare professional or mental health professional. A combination of therapy, medication, and regular physical activity may be the most effective approach for managing symptoms of depression or anxiety. The Mayo Clinic and other reputable health organizations recommend incorporating exercise into treatment plans under the guidance of a mental health professional.
The role of exercise in mental health treatment cannot be overstated. Regular physical activity can help reduce anxiety, improve mood, and enhance overall well-being. Every step counts, whether through structured aerobic activity, strength training, or simply making small lifestyle changes like taking the stairs instead of the elevator. Exercise and physical activity may not only ease symptoms of depression and anxiety but also provide long-term resilience against stress.
If you’re dealing with anxiety, incorporating an exercise routine into your daily life may be one of the most effective steps to take toward better mental health. Let the expert practitioners at South Island Physiotherapy in Victoria, BC, help you develop an exercise plan to support your mental health. Contact us today to schedule a consultation.
by Colin Beattie | Feb 13, 2025 | news
Cervical Radiculopathy – “Pinched Nerve” Management in Primary Care
Cervical radiculopathy, often called a “pinched nerve in the neck,” happens when a nerve root in the cervical spine (neck) gets compressed or irritated. This can cause pain, tingling, numbness, and muscle weakness that spreads from the neck to the shoulders, arms, and hands. While severe cases may require surgical treatment, most people can find relief with conservative (nonsurgical) treatment options.
This article explores the common causes, symptoms, diagnosis, and conservative treatment options for cervical radiculopathy.
What Causes Cervical Radiculopathy?
Cervical radiculopathy is often caused by conditions that put pressure on the nerve root.
Common causes include:
- Cervical disc disease: Age or trauma-related changes in the discs between the cervical vertebrae can lead to bulging or herniated discs, which press on the spinal nerve root.
- Cervical spondylosis: Age-related degenerative cervical changes can lead to bone spurs that put pressure on the nerves.
- Injury or trauma: Accidents or sudden movements can damage the cervical spine and cause nerve compression.
- Spinal stenosis: Narrowing of the spinal canal can put pressure on the nerve roots.
Symptoms of Cervical Radiculopathy
Patients with cervical radiculopathy may experience:
- Neck and upper extremity pain: Pain that radiates from the neck to the shoulders, arms, and hands.
- Tingling or numbness: Affected nerve roots may cause a “pins and needles” sensation in the arms or hands.
- Muscle weakness: Some people notice difficulty gripping objects or lifting their arms.
- Radicular symptoms: Symptoms that follow the path of the affected nerve, including pain, burning, or electric shock sensations.
- Neurological symptoms: Loss of reflexes and coordination in the arms and hands.
It’s important to distinguish between cervical radiculopathy and cervical myelopathy. While radiculopathy affects the nerve roots, cervical myelopathy involves spinal cord compression, which can lead to more severe symptoms, including balance and coordination problems.
Diagnosing Cervical Radiculopathy
A Physiotherapist, Chiropractor or Medical Doctor will diagnose cervical radiculopathy based on a patient’s symptoms, medical history, and physical examination. Some tests that may be used to confirm a cervical radiculopathy diagnosis include:
- Magnetic resonance imaging (MRI): This is the most effective imaging test for detecting nerve compression, herniated discs, and other spinal issues.
- X-rays: Can show degenerative cervical changes, such as bone spurs or disc narrowing.
- Electromyography (EMG): Assesses nerve function and helps distinguish between nerve and muscle problems.
Conservative Treatment Options
Most cases of cervical radiculopathy improve with nonsurgical treatment. A primary care doctor or physical therapist may develop a treatment plan that includes:
1. Physical Therapy
Physical therapy is one of the most effective conservative treatments for cervical radiculopathy. A physical therapist can teach exercises to relieve pain, improve mobility, and strengthen muscles that support the neck and upper back. Key techniques include:
- Deep cervical flexor exercises: Strengthening these muscles can help relieve symptoms and reduce pressure on the nerve.
- Cervical traction: A method that gently stretches the neck to relieve pressure on the nerve root.
- Postural correction: Improving posture can reduce strain on the cervical spine and help treat cervical radiculopathy.
2. Medications
Over-the-counter and prescription medications may help relieve pain and inflammation. Common options include:
- Nonsteroidal anti-inflammatory drugs (NSAIDs): Such as ibuprofen or naproxen, to reduce pain and inflammation.
- Muscle relaxants: Can help with muscle tightness and spasms.
- Oral corticosteroids: Sometimes, a doctor may prescribe steroids to reduce swelling around the affected nerve.
3. Use of a Soft Cervical Collar
A soft cervical collar can temporarily support the neck and reduce movement that may worsen symptoms. However, it is generally recommended only for short-term use, as prolonged use can weaken neck muscles.
4. Cervical Pillow and Nighttime Support
A cervical pillow can help maintain proper neck alignment while sleeping, reducing pressure on the affected nerve.
5. Lifestyle Modifications
- Ergonomic adjustments: Using a supportive chair, keeping screens at eye level, and maintaining good posture can help prevent worsening symptoms.
- Activity modification: Avoiding repetitive neck movements or heavy lifting can reduce pressure on the cervical nerve.
6. Epidural Steroid Injections
For severe pain that does not improve with other treatments, a doctor may recommend an epidural steroid injection to reduce inflammation and relieve pain.
When Surgery May Be Recommended
While most patients with cervical radiculopathy get better with conservative treatment, some cases may require surgical treatment if symptoms persist for several months or worsen. Surgical options include:
- Anterior cervical decompression and fusion (ACDF): A procedure where the affected disc is removed and the vertebrae are fused to stabilize the spine.
- Artificial disc replacement: Instead of fusing the spine, an artificial disc is inserted to preserve motion.
A doctor may recommend surgery if a patient has severe nerve root pain, progressive muscle weakness, or signs of spinal cord compression.
Cervical radiculopathy is a common cause of neck and arm pain when a nerve in the neck is compressed. Fortunately, most cases improve with conservative treatment, including physical therapy, medications, cervical traction, and lifestyle adjustments. While surgical treatment may be necessary for some patients, nonsurgical options can effectively reduce pain, improve function, and help individuals return to daily activities.
If you are experiencing symptoms like neck and arm pain, muscle weakness, or numbness, our expert team at South Island Physiotherapy in Victoria, BC, can help! Contact us for a proper diagnosis and treatment plan. With the right approach, most patients can successfully relieve symptoms and avoid surgery.
by Colin Beattie | Jan 28, 2025 | news
Maximizing Injury Recovery Through Strength Training: An Evidence-Based Guide
Muscle recovery and generally recovering from an injury overall requires a well-rounded approach that includes rest, rehabilitation, and most importantly, strength training. Incorporating targeted exercises into your recovery process enhances muscle repair, reduces muscle soreness, and helps you regain functional strength. This guide will explore how to maximize recovery following an injury by focusing on evidence-based strength training principles.
The Role of Strength Training in Injury Recovery
When recovering from an injury, it’s essential to address both muscle damage and loss of strength. Resistance exercises promote muscle repair and stimulate the growth of stronger muscles. By engaging different muscle groups, you can rebuild stability and reduce the risk of future injuries.
How Strength Training Aids Recovery
– Muscle Repair: Exercise causes micro-tears in muscle fibres, which trigger the body’s healing process. Proper strength training accelerates muscle repair by enhancing blood flow and nutrient delivery.
– Muscle Growth and Stability: Resistance exercise builds muscle mass around the injured area, improving overall stability and reducing compensatory strain on other muscles.
– Improved Blood Flow: Strength training increases circulation, which delivers oxygen and nutrients necessary for recovery.
Key Principles of Strength Training for Recovery
- Gradual Progression
It’s important to pay attention to your body’s signals and progress slowly. Start with light resistance exercises using body weight or resistance bands. Increase the weight or intensity as your muscles feel stronger and more resilient.
– Listen to Your Body: Pain during strength training may indicate further injury. Adjust your workout routine to avoid exacerbating the issue.
– Number of Repetitions: Begin with higher repetitions of low-resistance exercises, then gradually decrease repetitions as you increase the load.
- Targeting Different Muscle Groups
Injury often leads to muscle imbalances. A comprehensive fitness program addresses these imbalances by working on all relevant muscle groups.
– Alternate Muscle Groups: Rotate between different muscle groups to avoid overloading any one area. This approach gives your muscles time to recover and supports overall muscle repair.
– Larger Muscle Groups First: Focus on strengthening major muscle groups that stabilize and support the injury site.
Active vs. Passive Recovery in Injury Rehabilitation
Active recovery involves light physical activity to promote healing, while passive recovery refers to complete rest. For most injuries, a combination of both methods yields the best results.
Benefits of Active Recovery
– Increased Blood Flow: Active recovery days, such as walking or low-intensity cycling, enhance circulation without adding stress to the injury.
– Muscle Flexibility: Active stretching reduces stiffness and helps muscles recover efficiently.
The Role of Rest
While complete rest (passive recovery) is essential in the early stages of injury, prolonged inactivity can lead to muscle atrophy. Incorporating strength training as soon as it’s safe is critical to maintaining muscle mass and preventing further weakness.
Best Practices for Strength Training During Recovery
- Resistance Training
– **Body Weight Exercises**: Begin with body weight movements that don’t strain the injury. Progress to resistance bands and light weights as tolerated.
– **Resistance Bands**: These provide controlled, gradual resistance that is ideal for rebuilding strength.
- Progressive Overload
Gradually increase the resistance to stimulate muscle growth. Use small increments to prevent further muscle damage and allow for adequate recovery time.
– Exercise Guidelines: Follow physical activity guidelines for Americans, which recommend strength training two to three days per week.
- Rest Days
Injury recovery demands proper scheduling of rest days. Avoid working out the same muscle groups on consecutive days to give your muscles time to recover.
Active Recovery Workouts for Injury Rehabilitation
Incorporating active recovery activities can reduce delayed onset muscle soreness (DOMS) and prevent stiffness:
– Swimming: Provides low-impact resistance.
– Yoga: Enhances flexibility and reduces muscle tension.
– Walking: Maintains blood flow without straining joints.
Reducing Muscle Soreness and Fatigue
Strength training promotes post-workout recovery by improving muscle resilience. Here’s how to optimize your recovery:
– Nutrition: Protein-rich meals support muscle repair, while carbohydrates replenish energy.
– Hydration: Staying hydrated facilitates nutrient transport to recovering muscles.
– Sleep: Aim for seven to nine hours of sleep to give your body time to rebuild muscle fibres.
Monitoring Your Recovery Progress
Tracking your progress helps ensure you’re able to recover fully before returning to intense workouts.
– Recovery Periods: Balance challenging workouts with adequate recovery periods.
– Listen to Your Body: If soreness or pain persists, consult a medical center or physiotherapist.
Conclusion
Strength training is a powerful recovery method that supports muscle repair, reduces injury risk, and restores functional movement. An effective recovery plan balances active recovery, proper rest, and progressive resistance exercises. Whether using resistance bands or weights, focus on gradual progression and pay attention to your body’s signals. Incorporate strength training into your fitness routine to help your muscles recover and return to peak performance.
Thank you for reading our guide on injury recovery through strength training. At South Island Physiotherapy in Victoria, BC, we’re here to help you regain strength and mobility with personalized rehab plans. Ready to enhance your recovery? Contact our expert team today to schedule a consultation and start your journey back to peak performance.
