Exercises to Prevent and Manage Plantar Fasciitis

Plantar fasciitis is a widespread condition that affects the plantar fascia, a thick band of tissue running along the bottom of the foot. This condition often results in heel pain, particularly in the morning or after a period of rest.

Several factors can contribute to the development of plantar fasciitis, including age, weight, and foot structure. However, one of the most prevalent causes is overuse and tightness in the muscles of the foot and calf. To prevent and manage plantar fasciitis, incorporating specific exercises into your routine can be beneficial.

  1. Calf stretches: Calf stretches can help to relieve tightness in the muscles that connect to the plantar fascia. To perform a calf stretch, stand facing a wall with your hands against the wall at shoulder height. Step one foot back, keeping your heel on the ground, and bend your front knee. Hold this position for 20-30 seconds before switching to the other side. This exercise can be performed multiple times throughout the day to maintain flexibility in the calf muscles.
  2. Plantar fascia stretch: This stretch specifically targets the plantar fascia, helping to alleviate tension and pain. To perform the stretch, sit with one leg crossed over the other and gently pull your toes back toward your shin until you feel a stretch in the bottom of your foot. Hold this position for 20-30 seconds before repeating on the other foot. This exercise can be done daily to keep the plantar fascia flexible and pain-free.
  3. Towel curls: Strengthening the small muscles in your feet can help to prevent plantar fasciitis by providing better support to the plantar fascia. To perform towel curls, sit in a chair with a towel on the floor in front of you. Place your foot on the towel and use your toes to scrunch the towel toward you. Repeat this motion for 10-15 repetitions before switching to the other foot. This exercise can be done daily to build strength in the foot muscles.
  4. Toe raises: Toe raises help to strengthen the muscles that support the arch of your foot, which can alleviate strain on the plantar fascia. To perform toe raises, stand with your feet hip-width apart and raise your toes off the ground while keeping your heels on the ground. Repeat this motion for 10-15 repetitions. This exercise can be performed daily to improve foot strength and support.
  5. Ankle circles: Improving ankle mobility can help to reduce strain on the plantar fascia by promoting proper foot alignment and movement. To perform ankle circles, sit with your legs extended in front of you and circle your ankles in one direction for 10-15 repetitions, then switch directions. This exercise can be done daily to maintain ankle flexibility and mobility.

In addition to these exercises, wearing appropriate footwear and avoiding overuse and repetitive motions that can strain the plantar fascia are crucial in preventing plantar fasciitis. If you experience heel pain, rest, ice, and over-the-counter pain medications can be helpful. However, consulting a physiotherapist for a proper diagnosis and treatment plan is essential.

At Jockvale Massage & Physio, our team of experienced physiotherapists can help you manage your plantar fasciitis with a personalized treatment plan that may include exercises, manual therapy, and other techniques. Book your appointment today to get started on your path to pain-free feet!

Getting the most out of the Ski Season

March break is fast approaching and you may be turning your attention to outdoor activities for the break. Skiing conditions are looking great for the next while so you can get the most out of beautiful spring skiing weather.

Improving your skiing technique can be a simple as increasing your ankle mobility.  Whether you are downhill skiing or cross-country skiing your ankle range of motion helps. For downhill skiers ankle mobility helps you to improve your stance and balance on your skis. For cross-country skiers improved ankle mobility allows for more drive during the kick phase of skiing and allows the skier to lean forward more during the glide.

What’s the best way to improve ankle mobility?

Skiers can focus on eccentric exercises that lengthen the muscles while contracting. Here we are going to focus on the dorsiflexion of the foot that allows the ankle to fold forward. The lack of ankle range of motion is a compensation for the lack of calf muscle strength and muscle control through the required range of motion.  The muscles involved in dorsiflexion are then forced to stiffen up and as it cannot generate force through the full range of motion.

Research supports that eccentric exercises are more useful than static stretching to improve muscle flexibility.  Since eccentric exercises cause delayed onset muscle soreness be sure to include a recovery phase or have 1-2 rest days between eccentric exercise strength days!

Exercise 1
Start by standing on a step with knee straight but not ‘locked backwards’ throughout the exercise. Allow the ball of the foot to rest on the stair while first raising the heel for 3 counts then second lower the heel to a maximal stretch over a count of 3. Repeat to muscular fatigue.  For a more challenging exercise wear a backpack with weights to progress from just body weight.

Exercise 2
In this exercise the knee is bent to 20° throughout.  As with the first exercise, the ball of the foot is resting on the stair then the heel is raised for a count of 3. Then the heel is lowered to a maximal stretch for a count of 3. Repeat to muscular fatigue.  This exercise can be progressed from body weight to increased weight by wearing a backpack with weight in it.

The goal is 3 sets of 15 reps 2 – 3 times weekly

If you are working with ankle mobility concerns or would like to improve your range of motion of any of your joints you can book online with our physiotherapist Anil Rao PT or Duane Brousmiche PT or call us at the clinic at (613) 825-3837.

Duclay J, Martin A, Duclay A, et al. Behavior of fascicles and the myotendinous junction of human medial gastrocnemius following eccentric strength training. Muscle Nerve 2009; 39:819-27. Mahieu NN, McNair P, Cools A, et al. Effect of eccentric training on the plantar flexor muscle-tendon tissue properties. Med Sci Sports Exerc 2008; 40:117-23

Which is better Dips or Push-Ups?

When it comes to upper body exercises, dips and push-ups are both great options for building strength and toning muscle. Both exercises target the arms, shoulders, chest, and back, but each one also has its own unique benefits.

Push-ups are a great exercise because they can be done anywhere and don’t require any equipment. They are a great bodyweight exercise that can be done at home or at the gym. The plank position of the push-up is also great for the core, which is why it’s a great exercise to include in your workout routine.

Dips, on the other hand, are especially good for targeting the triceps. They can be done as a bench dip on a bench or a chest dip with parallel bars. Some evidence supports that dips have higher muscle activation than push-ups, which can lead to faster gains.

It’s important to note that both dips and push-ups can load the shoulder strongly, so it’s a good idea to include shoulder stabilizing exercises in your workout routine.

At Jockvale Massage, we can help you to improve your muscle strength and flexibility in all the muscles involved in those exercises. A massage can help to reduce muscle pain, soreness, and stiffness, and it can also improve muscle recovery after a workout. Regular massage sessions can help you to achieve your fitness goals faster and stay injury-free.

While both dips and push-ups are great exercises for building upper body strength and toning muscle each one has its own unique benefits. Consider including both exercises in your workout routine and incorporate shoulder stabilizing exercises to prevent injury. And, don’t forget to include massage therapy in your routine to help you achieve your fitness goals faster and stay injury-free.

Not sure about where to start? Have any questions?  Our physiotherapist can help you have a better workout. You can book your appointment with Anil Rao, PT or Duane Brousmiche, PT to discuss any of your questions about your exercise routine.

You can book online or call at 613-825-3837

Sudden Neck Strain

If you’re experiencing sudden neck strain, whether it’s from a fall or car accident, it’s important to take the right steps to recover and manage the pain and inflammation. As a massage therapist, I’m here to help you understand how massage therapy can help you recover and provide you with some tips to maintain mobility and ease your pain.

First, it’s important to understand that if your neck strain was sudden and traumatic, it’s best to use cold therapy for the first 3-7 days. This will help to manage the pain and inflammation. Once that initial acute stage is over, it’s ok to apply heat. Cold therapy can be applied by using an ice pack wrapped in a towel or a bag of frozen vegetables.

Next, it’s important to keep moving your neck, or if that’s too uncomfortable, just moving your eyes. This is how we are wired! So, to keep the neck muscles contracting, add eye movement in the direction you want to move. For example, to maintain right rotation of the neck, try looking to the right while turning your head to the right. This can help augment maintaining rotation of the neck.

In addition to this, there are some exercises you can do to help maintain mobility:

  • Add neck stretches to keep lengthening the neck: try looking at your opposite armpit and hold for 30 sec
  • Chin tucks are a multipurpose exercise. During the chin tuck muscles at the back of the neck are lengthened as well as the deep neck flexors in the front are strengthened

Lastly, and most importantly, it’s important to get physiotherapy and massage. A physiotherapist will assess your condition and provide you with the right treatment plan. Massage therapy can help to reduce muscle pain, soreness, and stiffness, and it can also improve muscle recovery after a workout. Regular massage sessions can help you achieve your fitness goals faster and stay injury-free.

It’s important to note that if you don’t treat a sore neck, it can lead to chronic pain, headaches, and muscle imbalances, which can affect your daily activities and quality of life. It can also lead to a decrease in range of motion and mobility, making it harder for you to perform even the simplest of tasks. So, don’t wait to get the treatment you need, take action now and start your recovery journey.

Not sure about where to start? Have any questions?  Our physiotherapist can help you have a better workout. You can book your appointment with Anil Rao, PT or Duane Brousmiche, PT to discuss any of your questions about your exercise routine.

You can book online or call at 613-825-3837

Get A Grip On Elbow Pain

Hey there, as a massage therapist, I know that elbow pain can be a real pain (no pun intended!) and it’s a common condition that we see in our clients. Medical terms for this condition are Tennis elbow (lateral epicondylitis) and Golfer’s elbow (medial epicondylitis), both caused by overuse and repetitive motions of the muscles and tendons that attach to the elbow.

Many of us may not realize that the frequent gripping we do during the day can flare up this condition. Whether it’s holding a computer mouse all day or gripping a snow shovel, these actions can put a lot of stress on the muscles and tendons that attach to your elbow.

The pain and discomfort may start off as a mild ache, but over time it can become more severe and even debilitating. This is because the muscles and tendons in the elbow are being overworked and not given enough time to rest and recover.

But, don’t worry! There are ways to prevent and treat this condition. Taking regular breaks throughout the day and avoiding repetitive motions can help. Stretching and strengthening the muscles and tendons that attach to your elbow can also reduce the stress on your elbow and improve the flexibility and strength of your elbow muscles and tendons.

And here’s where I come in! As a massage therapist, I can help to release tension and tightness in the muscles and tendons that attach to your elbow. This can help to reduce pain and discomfort and improve the flexibility and strength of your elbow muscles and tendons.

Additionally, massage therapy can increase blood flow and circulation to the affected area, which can help to reduce inflammation and speed up the healing process. Massage therapy can also help to reduce muscle spasms and cramping, which can contribute to pain and discomfort in the elbow.

Another benefit of massage therapy is that it can help to improve your range of motion and flexibility. This can be especially important for those who have developed tennis or golfer’s elbow, as the pain and discomfort can make it difficult to move your arm and elbow.

If you are suffering from pain and discomfort in your elbows, it’s important to speak to a massage therapist. We can help you to identify the specific movements and actions that may be causing the pain, and can provide you with a personalized treatment plan to help relieve the discomfort and pain.

In addition, we can work with you to develop a stretching and strengthening routine that is tailored to your specific needs and can help you to improve your flexibility and range of motion.

So, if you’re feeling the ache in your elbows, don’t let it get you down. With the right preventative measures and massage therapy, we can work together to alleviate the pain and help you get back to doing the things you love. So, don’t hesitate to reach out to us today!

Our physiotherapist can help you feel better. You can book your appointment either Anil Rao, PT or Duane Brousmiche, PT to discuss any of your questions about your exercise routine.

Not sure about where to start? Have any questions?

You can book online or call us at: 613-825-3837

The Impact of Hip Mobility on Everyday Life

How To Fix Hip Moblity

If you suffer from chronic back pain, you may be wondering how a massage therapist can help alleviate your pain. One area that may be causing your discomfort is your hips. 

Hip mobility refers to the ability of the hip joint to move freely and easily through its full range of motion. 

  • The effects of stiffness in the hip can range from simple difficulties while walking to chronic lower back pain and postural problems.
  • When the hip is stiff, it can cause a chain reaction of pain and discomfort throughout the body. 
  • When the hip is stiff, it can cause the muscles in the lower back to compensate, leading to pain and discomfort in that area. 
  • Additionally, stiffness in the hip can also affect our posture, causing us to slouch or hunch over when sitting or standing.

One of the best ways to improve hip mobility and alleviate pain is through massage therapy. Massage therapists are trained to target specific areas of the body, such as the hip, and use techniques to release tension and increase mobility. They can use techniques such as deep tissue massage, trigger point therapy, and stretching to release tension in the hip and surrounding muscles.

In addition to massage therapy, there are also exercises and stretches that can be done at home to improve hip mobility. These include exercises such as hip flexor stretches, hip openers, and lunges. It’s important to consult with a therapist or physical therapist to make sure you are doing these exercises correctly and safely.

Hip mobility plays a crucial role in our daily movements, and stiffness in the hip can lead to pain and discomfort in other areas of the body such as the lower back and posture. Massage therapy and exercises can help improve hip mobility and alleviate pain. If you are experiencing chronic back pain, it may be worth considering working with a massage therapist to target the root of the problem in your hips.

Our physiotherapist can help you feel better. You can book your appointment either Anil Rao, PT or Duane Brousmiche, PT to discuss any of your questions about your exercise routine.

Not sure about where to start? Have any questions? You can book online or call at 613-825-3837

Meet our new Physiotherapist

We are excited to announce our newest Physiotherapist to Jockvale! Anil Rao, PT has been practicing since 2018 and will be offering clinical hours on Tuesday evenings and Saturday mornings.

Anil is a Registered Physiotherapist in good standing with the College of Physiotherapists of Ontario with extensive experience in complex orthopedic rehabilitation in clinic, hospital and community settings. An early interest in fitness and health led him to focus his studies in the field of Physiotherapy. 

Anil graduated from Maharashtra University of Health Sciences India in 2005 with a Degree in Physiotherapy. After graduation, he worked in different hospitals, clinics, nursing homes for 10 years before moving to Canada.

He has extensive experience in Neurology, Orthopedics, Cardio-Respiratory, Post-surgical Rehab, Sports Injury, Pediatrics, Geriatrics Rehabilitation. After obtaining License to Practice in Ontario since March 2018 he continues to work in Clinic and Community settings with all age groups. 

He believes in treating the root cause of any injury which gives long-lasting results. Passionate about physical fitness and education, Anil’s treatment philosophy involves teaching his patients about their conditions, preparing individualized/ one-on-one treatment strategies and provide education to avoid re injury. 

His treatment plan includes Exercise prescription, Soft tissue/Joint Mobilization techniques, Manual therapy(Mulligan/McKenzie techniques), Acupuncture, Ergonomic advice, Posture correction, Thermal modalities etc. for achieving the client’s goals. He truly enjoys connecting with his patients, helping them to recover from injury and get back to the activities they enjoy. Outside the clinic, he enjoys his time being active with his family by Biking, Hiking and playing Badminton.

Osteopath Assessments

10% on all Osteopath Assessments

An Osteopath provides gentle and specific care while also addressing related conditions that can arise from a certain discomfort.

It is important to comprehend the guiding principles of osteopathic medicine.

These consist of the following:

  • Body, spirit, and mind work together as a single integrated organism.
  • The body has self-regulatory systems that are naturally capable of modifying, defending, and repairing themselves.
  • Structure and function are incredibly intertwined in our bodies
  • The first three principles are the foundation for the Osteopathic approach

Osteopathy is a form of complementary medicine that places a strong emphasis on the gentle manual manipulation of the body’s joints and muscular tissue. A comprehensive, whole-body approach to therapy is used. Hence, without the use of medicines, it uses manual “hands-on” procedures to restore normal biomechanics and increase circulation.

Jockvale Massage & Physio’s 10% discount on all Osteopathy assessments is available from now until Dec 15th and discover the benefits of Manual Osteopathy for yourself.

Book with our Osteopath, Sweta Vaghasiya, today!

Prefer to talk to us? Just call at 613-825-3837.

Meet our new therapist!

We are excited to announce our newest therapist to Jockvale! Andre Nicholls, RMT has been practicing since 2016 and will be offering clinical hours on Saturdays.

Originally from Niagara Falls, Andre moved to Ottawa to pursue his education and career in massage therapy. He has been practicing since 2018.

Andre is familiar with a number of techniques but chooses to focus more on Swedish styles of treatment while still incorporating the proper techniques to treat a variety of conditions and impairments. He has experience working with athletes for sports massage as well as having a profound effect on clients who are experiencing chronic pain. With his treatments, he brings a strong level of compassion and respect for his patients and aims to improve the quality of everyday life for those who seek treatment for pain and stress.

When Andre is not working he enjoys playing video games and working out. He is always looking for new ways to challenge himself both mentally and physically. In his spare time, he also tries to look for new ways to expand his mind with new research studies and broaden the horizons of his life.

Manual Lymph Drainage – 4 Ways to Decrease Post-Surgical Swelling

Lymph Drainage

To help manage swelling near the site of surgery, often surgeons will recommend Manual Lymph Drainage. This is a gentle technique developed to assist lymph flow and aid in draining tissues in the surgical site. Typically, patients start lymphatic drainage 2 weeks post-op.

Get the Lymph moving again!

After plastic surgery like liposuction and abdominoplasty, swelling or edema can be significant. Sometimes the patient finds it difficult to stand fully erect from the excess edema. Manual Lymph Drainage (MLD) is an excellent way to manage the edema and assist in the healing process by directing lymph flow out of the swollen areas. This technique drives out the stagnant lymph that has pooled in the tissues. Additionally, MLD allows fresh lymph to enter the region encouraging a healthy healing environment.

Add Some Compression

If the edema is persistently reoccurring after a knee or hip replacement, a combination of MLD and compression can be beneficial. After these types of surgery, MLD is performed then a compression wrap or bandage is applied. For the hip region, a compression garment can be worn whereas on the legs a bandage or wrap is used. Compression helps to maintain the reduction of edema and continues to encourage further lymph flow out of the area.

Drive the Flow in the Right Direction

Special attention to the direction of the MLD technique is important if lymph nodes have been removed during surgery like a mastectomy. Your therapist will apply MLD and direct flow away from the excised lymph nodes. This prevents pooling in the tissues from occurring in areas where the lymph nodes were removed.

Break up Scar tissue and Adhesions

Scar tissue that develops in the fleshy layers near the suture and surgical site can also impede lymphatic flow. Gentle scar tissue techniques of the scar tissue or sutures can assist with diminishing edema in the surgical site. Similar to scar tissue, adhesions between the tissue layers can impede lymph flow. Likewise, gentle spreading techniques can release these adhesions and allow improved lymphatic flow as well as improved mobility in the tissues. Generally, the patient experiences decreased pain after treatment because of the improved mobility and movement in the body.

Manual Lymph Drainage is offered at Jockvale Massage & Physio by Irene Gunn, RMT. Irene is trained in Dr. Vodder MLD techniques and has been offering treatments since completing the full training in 2009. Initial treatment is ideally 60 min with follow-up treatment ranging from 30, 45 to 60 min.

Feel free to book your appointment via our online booking web page here. We also can be reached by phone at (613) 825-3837.