Posts made in February 2017

What to Expect When Recovering From an ACL Injury

Toronto Sports Medicine Clinic | TorontoCentreforSportsMedicine.comFew sports injuries are more frustrating to deal with than an ACL tear. It’s the bane of athletes worldwide, and one of the most difficult injuries to recover from. Whether or not you elect to have surgery, an ACL injury is likely to sideline you for the season, something that no athlete likes to hear. However, you need to make sure that you go through the recovery process correctly, or you could end up turning a season-ending injury into a career-ending one. If you’ve recently injured your ACL, here are some things that you’ll likely experience in the coming weeks and months.

Knee Braces

One of the first things you should do after an ACL injury is to visit a Toronto sports medicine clinic to plan out your recovery strategy. One of the things you’ll likely get is a knee brace that is specifically tailored to those who are suffering from ACL injuries. The knee brace will take the stress off of your knee joint, allowing you to move around without worrying about aggravating the injury. If you have surgery, you’ll need a knee brace during the recovery process, as your knee heals and builds back up again.

Physical Therapy

You’ll likely be doing a lot of physical therapy in the months following your ACL injury. If you have surgery, you’ll actually be getting a set of “prehab” exercises that you will have to do before the surgery, to help you in the post-surgical recovery process. After the surgery, you’ll be going through a series of exercises that will gradually build your knee back up and strengthen the muscles around your knee. Without proper guidance patients either overly avoid exercise or overdo exercise. Both of these scenarios can cause short and long term problems. You need accurate professional advice and supervision by your sports medicine doctor and physical therapist (could link two previous terms) available at a (Toronto sports medicine clinic) -convert to link  to make sure that you’re doing the right exercises and at the right intensity to help but not hurt your knee.

Tips for Relieving Foot Pain While Running

Orthotics Toronto | TorontoCentreforSportsMedicine.comWhether you’re an avid runner who’s been running for years or you’re a newbie looking to make good on your New Year’s resolution, sooner or later you’re probably going to experience some form of foot pain while running. Whether it’s your ankle bothering you, knee pain, or the dreaded heel pain, most runners will have to combat some form of foot or knee pain at some point in their running lives.

While some pains can become so chronic that you might feel like you have no choice but to live with it, the truth is that foot pain can be lessened and even eliminated with a few simple changes. If you’ve been dealing with foot pain, here are some tips for helping you get rid of it.

Custom Orthotics

One of the first things you should do if you’re experiencing foot pain is to look into  orthotics in Toronto. Often foot pain is caused by running with insufficient support in your shoes or abnormal lower extremity biomechanics or abnormal running terrain. Whether it’s because you’re running with old, worn-out shoes, you have a low arch, or you’ve been running on hard surfaces, your shoes might not be giving you the support you need to thrive as a runner and avoid or recover from injury. When this happens, you need to look into getting some custom orthotic insoles. They will be tailored to your feet and your running style, and they will give you the support you need to run without pain.

Pace Yourself

One of the most damaging things that new runners will tend to do is to push themselves too hard right out of the gate. Whether you’re just getting started with running or you’re getting back into a routine after a long break, you need to make sure to pace yourself to prevent injury. Start out with some short, leisurely runs or start a walk run program where you alternate short run time of even a minute or so with longer walk times such as 3-5 minutes. You can repeat these cycles for a total exercise time of 20-30 minutes. This can be repeated daily if your exercise time is under 30 minutes. Alternate day work outs will also work and are even more gentle on your body.  You would then gradually add to your run times by adding 30 seconds of running every 3 to 5 minutes every other work out as you become more accustomed to it. You will eventually be running 30 minutes straight without difficulty. If at any time you experience pain take a day or two off and go back to the previous work out level that was pain free. If you can no longer accomplish this, then it is time to consult with a (sports medicine specialist in Toronto) – create link to page for this.