How To Avoid Injury In Your Garden or Yard

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There are lots of things to do once the warmer weather arrives, and gardening is one activity many homeowners love. Once spring arrives, it’s natural to want to elevate your garden as this will improve the look of your property. 

While gardening can be both therapeutic and fun, it also involves a lot of bending and reaching, and your body may have to move in ways it is not used to. These unfamiliar movement patterns can lead to pain, discomfort, or even injury, so you must take appropriate precautions.  

You may be surprised that back pain is one of the most common problems during the spring because of gardening, so it can happen to anyone, regardless of age or experience. 

If you get the urge to get your hands dirty come spring, you have to remember the following tips to avoid lower back pain injury:

  1. Do not try to carry one large load of dirt or debris, and try carrying several small loads instead. Not only will this tactic reduce the risk of lower back injury, but it will also prevent you from struggling throughout the process.
  2. Keep heavy loads close to your body when lifting and use a wide support base. 
  3. Ask your family members or friends to help because teamwork will not only make gardening easier it will also make it more enjoyable. 
  4. Sit on a step stool when doing low-level work as this will limit low back strain.

These simple steps will make a very big difference, so no matter how excited you may be, you need to take the time to do it right; otherwise, you may end up with an injury. Selecting the right tools is equally as important as this, too will help you avoid a lower back injury. Buy a watering can with a long spout, as this will allow you to access your plants more easily without having to hold heavy loads away from your body. The use of knee pads or portable cushions is also highly recommended as these will protect your joints when kneeling. Always stretch before and after gardening and take breaks to ease muscle strain.

You should also be mindful of sunburns, and heat stroke, so use lots of sunscreens and drink plenty of water. Wear a hat to help reduce dehydration and try to garden early in the morning or late in the day if possible.

If you do experience lower back pain as a result of gardening or any other activity, you will have to seek treatment from a reputable physiotherapist—the experts at Apex Physiotherapy & Chiropractic can help! We will provide you with the best treatment, and our techniques, skills and experience will help manage your pain. We provide comprehensive physiotherapy services, including acupuncture. If you are looking for a physiotherapist near you in Pickering or Ajax, contact our clinic today!

Shoulder Pain Treatment

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Shoulder pain will cause everyday activities to become painful, and even simple tasks like reaching for an item or throwing a ball will become challenging. If you cannot lift your child or reach for an item from a kitchen cabinet without pain, it is time to seek help, and the good news is that there are treatments that can help eliminate shoulder pain.

Physiotherapy and acupuncture are both effective in this regard, and these treatments do not involve painkillers or medication, so they are worth trying. We will consider your injury type, lifestyle, and any additional risk factors. We will then create a customized treatment plan based on this information.

Types of Shoulder Pain

Frozen Shoulder

Stiffness and pain in the shoulder joint are symptoms of a frozen shoulder that can last several months. Acupuncture and physiotherapy will help manage your pain through manual therapy and specific exercises. A physiotherapist will work with the stabilizing muscles and on muscle balance and patterning. They will consider the severity of your pain and help you modify your activities at work and home. The recovery process will be gradual so expect slow and steady progress over time.

Rotator Cuff Tendinitis

Pain and stiffness when raising or lowering your arm are symptoms of this injury, as is minor pain present both during activity and while resting. Sudden pain with lifting and reaching movements and pain radiating from the front of the shoulder to the side of the arm are also signs of this condition, usually resulting from an injury that will set off a cycle of inflammation and pain. 

Acupuncture is very effective and can be combined with other therapeutic approaches like transcutaneous electrical nerve stimulation (TENS), moist heat, and ice. A physiotherapist will improve the active and passive range of motion through exercise and manual therapy to help you manage your pain. You can expect a rapid healing phase, so do not wait to seek treatment if you suffer from this condition.

Shoulder Tendon Tear

Pain or weakness when lifting or lowering your arm with specific movements and pain while resting or at night are symptoms of this condition, as is a crackling sensation when moving your shoulder in certain positions. There are two kinds of tears; a partial one that will damage the soft tissue without completely severing it and a complete tear that will split the soft tissue into two pieces. Repeating the same motion over and over again can cause repetitive stress, and this can lead to tendon tears. Baseball, tennis, and weightlifting can put you at risk, as can routine jobs and chores.

A physiotherapist will apply the same approach as tendonitis for a partial tear, although a full tear would most likely require surgery. A physiotherapist can work with post-surgical patients to ensure optimal recovery.

Here at Apex Physiotherapy & Chiropractic, we can help treat shoulder pain, so you can rely on our services. If you are interested in acupuncture or are looking for a reputable physiotherapist near me in the Pickering or Ajax areas, contact us today to schedule an appointment!

Why Are Shin Splints the Most Common Injury for Runners

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According to new research, about 27% of runners experience injuries in their first year of participating in the sport, and a majority of those injuries were shin splints. Danish researchers followed 933 new runners for a year to observe them and see how many got injured, what injuries they got, and how long it took them to recover from their injuries. The researchers considered someone a new runner if they had not run for more than 10 kilometres in the year before. They defined running injuries as running-induced pain in the legs or lower back which were severe enough to prevent them from training (in distance, duration, pace or frequency) for at least a week.

Of the 933 runners, 254 met the researchers’ definition of having a running injury in their first year. Of the runners who were injured, 15% reported medial tibial stress syndrome (or shin splints) and 10% had patellofemoral pain (or runner’s knee), 9% had a meniscus injury, 7% had Achilles tendinitis, and 5% had plantar fasciitis or a soleus injury.

Stress fractures were relatively uncommon, usually because the new runners’ mileage was on the lower end in their first year, which did not create significant risk for this type of injury. 75% of the injuries happened during a runner’s first 201 kilometres in the sport.

Healing times had varied greatly among all injured runners. Those who had calf strains were back to their normal running routine on an average of 30 to 40 days. Those that suffered from shin splints required an average of 72 days to recover fully. Plantar fasciitis took the longest time, averaging 159 days for runners to fully recover from.

The researchers found that their findings emphasize the importance of new runners being more mindful of shin splints.

How to Prevent Shin Splints

Gradually increase your mileage

Shin splints are known as an overuse injuries because they typically happen when runners, especially new runners, increase their mileage or intensity too soon and don’t allow their body the proper time to recover. One important thing to remember is not to run through the pain. Always listen to your body and decrease your running when you start to feel any pain. Medical experts recommend that you shouldn’t go back to running until you are pain-free for two weeks. 

Run on Softer Surface

Running on hard surfaces like concrete can put more strain on your muscles, joints and bones. It’s important to have some variation on your running surfaces. Try to run on grass or dirt trails, especially if you are planning to run for a long period of time. You might also want to opt to get on a treadmill run once or twice a week. Running on a treadmill is much easier on your body than running on roads or sidewalks.

Physiotherapy will help you manage your shin splint pain properly. APEX Physiotherapy & Chiropractic can help with your pain, so if you are looking for a physiotherapist or chiropractor near me in the Pickering or Ajax areas, contact us today!

What Conditions can be Treated Using Naturopathic Medicine?

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Naturopathic medicine can be very effective, and natural remedies are used to help the body heal. Herbs, massage, acupuncture, exercise and nutritional counselling are different kinds of therapies that are part of naturopathic medicine whose goal is to treat the whole person and heal the root causes of their illness. Treatments will focus on the mind, body and spirit and will do more than just stop the symptoms.

Naturopathic doctors will spend a lot of time examining the patient and will ask questions about everything from your health history to your lifestyle habits. Once they have this information, they will then discuss your personal health plan and will focus on education and prevention.

There are a number of conditions that can be treated using naturopathic medicine, and the following are some of the most common health issues that are treated by this practice:


If you feel tired all the time and want to boost your energy levels, naturopathic medicine can help. The causes of fatigue will be different for each patient, but your naturopathic doctor will ask about your health history in detail to identify specific contributors and to provide you with more energy.


This contributes to every kind of health condition and is a must for good health, and naturopathic medicine can help you improve this aspect.

Difficulty Sleeping

Dietary changes and stress management will be discussed with patients who are experiencing sleep difficulties, and you will have to provide specific information so that you can be treated accordingly. Some patients can’t fall asleep while others can’t stay asleep, and it’s also possible to be struggling with both and these specifics matter because it will dictate how you will be treated. Naturopathic medicine will treat the root cause of this problem to provide you with long-lasting solutions.


This can affect every aspect of your life and will impact your health negatively. You may experience high blood pressure and cholesterol along with weight gain and sleep difficulties, so stress must be eliminated from your life, and naturopathic medicine can help in this regard.

Food Allergies

Believe it or not, it is possible to overcome food sensitivities through testing, food elimination and gut healing, so you can turn to naturopathic medicine if you suffer from allergies.

Anxiety and Depression

Nutritional, botanical or supplemental remedies can help you cope and will address the underlying issues of your anxiety or depression so that you don’t have to suffer any longer.

Weight Management

Naturopathic medicine will investigate and address the underlying causes of weight gain and your inability to lose weight. Improper digestion, food sensitivities and hormonal imbalances are common causes of weight gain, but this practice will help you manage this aspect.

These are just some of the conditions that naturopathic medicine can help with, and the experts at Apex Physiotherapy & Chiropractic can provide you with more information. Whether you are looking for a naturopathic doctor, a chiropractor near me or are interested in shockwave therapy, we can help, so if you are in the Pickering or Ajax areas, contact us today!

Shockwave Therapy: What You Need to know

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If you’ve heard of shockwave therapy but are not entirely sure of what this means, this guide will tell you everything you need to know about this very common treatment option. The most important thing to understand is that you will not be physically shocked, so don’t be alarmed by the name as it can be misleading. Shock wave simply means sound wave, so there is no need to be concerned because it’s essentially just another term that refers to this non-invasive treatment option that you can consider.

What is Shockwave Therapy?

Shockwave therapy is a non-surgical method that will provide you with results, and you will start to feel better after only a couple of sessions. This treatment option has actually been around for a while, and high-energy audible sound waves are introduced to the painful areas of your body during this treatment. This can include your shoulders, legs and arms, and if you suffer from acute or chronic pain, this type of treatment would be ideal as it is effective in reducing pain, and most patients will feel a difference after their sessions. Shockwave therapy can reduce pain, and while some patients will experience mild discomfort, you will notice an improvement in your quality of life, so this treatment is definitely worth a try.

How does Shockwave Therapy Work?

Shockwaves will speed up a patient’s healing process and will reduce pain because introducing sound waves to the body will cause one’s blood to become stimulated, and this will increase circulation, and your metabolism will become accelerated as a result. Tissue is regenerated after only a few sessions, and this would allow you to heal a lot faster than a patient who did not seek shockwave treatment. This form of therapy can help treat a number of conditions, including tendonitis, heel pain, tennis elbow, acute and chronic pain, muscle tension, neck pain, and so much more.

Is Shockwave Therapy Effective?

For the most part, shockwave therapy is very successful, and most patients will experience pain reduction after only a couple of sessions. Your healthcare professional will discuss your progress and provide you with their professional opinion regarding when to stop treatment.

If you are interested in shockwave therapy, Apex Physiotherapy & Chiropractic can provide you with more information. We will discuss your pain, and our team of experienced professionals will provide you with the relief you need. We will create a treatment plan based on your needs and conditions specifically and will reduce your pain while restoring your function and improving your performance. Whether you are looking for a naturopathic doctor or a chiropractor, we can help, so if you are in the Pickering or Ajax areas, contact us today to schedule an appointment!

Why to Choose a Naturopathic Doctor

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The holistic approach to wellness is known as naturopathy, and it has been known for a long time as nature’s gift to healthiness and harmony between our bodies and nature. Many of us want to be the healthiest versions of ourselves. This means that we want to be able to have access to healthy services and products at the click of a button. There is no doubt that traditional prescription medications will always play a role in our health. However, many Canadians are reaching towards a more balanced approach to their health between synthetic and natural. This is where naturopathy comes in. So here are some great reasons why you should consider visiting a naturopath.

Naturopathy focuses on prevention instead of giving a solution when a health issue arises. Naturopathy will focus on the underlying causes of a condition. It applies treatments that will work in alliance with the natural healing systems of our body rather than override them or work against them. Your naturopath will not only treat your health, but will also help you by discussing clear strategies that you can use to empower yourself and improve your life and overall well-being by minimizing your chances of illness from the get-go.

Naturopathy can assist with a variety of prevalent health conditions that are facing many people today. Naturopathy services can help you deal with health conditions like cardiovascular health, hormonal imbalance, fertility, menopause or degenerative illnesses like arthritis and it can also help you implement preventative health strategies.

Naturopathy uses non-invasive treatments and natural treatments. Your naturopath will use non-invasive and natural treatments to help tap into your own body’s natural healing capabilities. Your physical symptoms will be examined as well as your lifestyle and your overall health. Nutrition that incorporates whole foods and superfoods will be used to strengthen and nourish your body to give it everything it needs to heal itself. There are a range of practitioner-only administered products that are very safe to use and have a lot of research to back them up.

Naturopathy can work together with traditional western medicines. If you can locate a naturopathic practitioner who is able to work along with pharmacists and GPs to safely and effectively integrate evidence-based natural medicine with western approaches to medicine, then you can get the best of both worlds. Getting both types of approaches to health and medicine will be able to give you a treatment plan that is completely tailored to your health needs.

Combining prescription medicine and natural medicine might seem very complex at first, but if you go to trusted experts and get the right advice from them, then you can accomplish a successful health strategy. The key here is to do your research thoroughly so that you know what you are getting yourself into and so that you can be very well-informed. If you can find a pharmacy that works closely with naturopaths, you can achieve an optimum patient outcome and get the best of both worlds.

Shockwave Therapy at Apex Physiotherapy and Chiropractic

Shockwave Therapy Pickering

Here at Apex Physiotherapy and Chiropractic, one of our treatments, which we take a lot of pride in, is our Shockwave Therapy. Therapeutic shock waves have been around for decades, and were first introduced as a medical treatment that can eliminate kidney stones. A shockwave is an intense, acoustic wave that can travel faster than the speed of sound. As of today, shockwave technology has been used on millions of people around the world. It has helped to treat a myriad of musculoskeletal, neurological and soft tissue disorders. In addition, it also showed benefit in the treatment of certain tendon disorders, including rotator cuff tendinopathy, calcific tendinopathy, elbow tendinopathy, plantar fasciopathy, and Achilles tendinopathy. All of that being said, is shockwave therapy really worth it?

Results of a Large Systematic Review

A large 2015 systematic review investigated the efficacy and safety of shockwave therapy, and provided a review. It includes the following findings:

  1. Based on this study, Shockwave Therapy is effective. In fact, 88.5% of the trials that were observed exhibited better results than placebo or other alternative treatments.
  2. Shockwave Therapy is completely safe. No serious side effects were reported.
  3. For certain conditions, like plantar fasciopathy, non-calcific supraspinatus tendinopathy and calcifying tendonitis of the shoulder, Shockwave Therapy shows better effectiveness compared to other treatments.
  4. If local anesthesia is given during a Shockwave Therapy treatment, it can negatively affect the end result.
  5. At Apex Physiotherapy and Chiropractic, we use radial and focused shockwave therapy devices. Both devices have been found to be great, successful options.
  6. The notion that radial shockwave devices are ‘lower energy,’ while focused shockwaves produce a ‘higher energy,’ is false.
  7. It is best to spread the treatment across three sessions, once a week. 2,000 impulses should be applied each session, and it is to be done at the highest possible setting, one that the patient is able to tolerate.

Shockwave Therapy is a great solution for certain musculoskeletal conditions and has scientific evidence supporting it. It may cause some discomfort for patients, but it has been proven to be safe and no serious side effects or issues have been found either. Treatments don’t require a very long time or many appointments.

We offer many excellent, successful treatments at Apex Physiotherapy and Chiropractic. Our Shockwave treatment in Ajax, Pickering, provides quick sessions and rapid results. If you’re in need of an appointment, we can guarantee that we will give the best shockwave treatment, thanks to our reliable staff and trusted expertise. Call us today at (905) 492-2739.

How Chiropractic Care in Pickering Can Help You Get a Better Sleep

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All human beings need sleep in order to survive, but many of us do not get enough of it. Having an improper sleeping pattern can go as far as to affect our day-to-day lives, including our mood, learning and memory, and physical and mental health. Years worth of scientific studies have even proven this to be true. When we do get the proper amount of sleep, our body becomes replenished and it keeps our heart healthy. In addition to that, sleeping regularly can reduce depression, chronic inflammation, and stress. There are many factors that can lead to sleeping poorly, including an uncomfortable mattress/pillow, too much caffeine/alcohol, snacking before bed, cigarettes, stress, injury/health ailment, etc.

Fortunately, this is an area that chiropractic care has experience in and can easily help with. Some studies have shown that there is an increase in levels of cortisol, which is a stress hormone when the body’s circadian rhythms are disturbed. When these levels remain high for a long period of time, bone density and muscle mass become reduced. As a result, the immune system weakens, and fat accumulates in the abdomen area and begins to affect the thyroid gland. There are many over-the-counter medications that claim to help you get a good night’s sleep, but in actuality, they should never be considered a probable solution. This is because pills can often cause side effects and don’t always treat the problem at hand. In order to have proper sleep, you need to treat the actual cause and this is where a chiropractor can come in and provide the assistance that you need.

What is Chiropractic Care?

Here, at Apex Physiotherapy and Chiropractic, we provide chiropractic care and wellness adjustments that are guaranteed to help you get the sleep that you are in desperate need of. The treatment that we provide improves the blood flow in the nervous system and corrects any misalignments or subluxations that may be located in the spine. This is a necessary treatment to undertake because subluxations compress the nerves, creating a lack of communication between the spine and the brain. It can then cause a stress response which affects the body by putting it out of balance and also making sleeping become a challenge. Luckily enough, this can be easily treated with our chiropractic care.

Regular chiropractic care can solve several problems that may be the cause of sleepless nights. Examples include back pain, breathing problems, and restless leg syndrome. After receiving regular wellness adjustments, many people are happy to see how much their sleep has improved. Regular chiropractic care can even go as far as to improve the symptoms and conditions of patients who are dealing with insomnia. Chiropractic care isn’t only exclusive to adults, but children can benefit from it just as much as well.

If you are in need of a chiropractor near you in Pickering or Ajax, make sure to call and schedule an appointment with us at Apex Physiotherapy and Chiropractic. We provide various services, including and treat physiotherapy, chiropractic, acupuncture, shockwave, registered massage therapy, and more! We also treat all individuals and different fitness levels. We can’t wait to see you and provide you with the best sleep!

What Should be Included in My Rehabilitation Plan? APEX Physiotherapy & Chiropractic Provides Some Insight

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Effective physiotherapy is a long-term plan that aids in injury recovery as well as preventing injuries in the future. Physiotherapy requires consistent attention and commitment from both the patient and the doctor. What else needs to be included in your rehabilitation plan?

What Makes an Effective Physiotherapy Plan?

An effective physiotherapy plan has more than one moving part; each individual component needs to be considered and evaluated in order to be effective overall.


Each person is different and has different capabilities, and no two injuries are the same. There is no one size fits all rehabilitation plan. Some people may find it more helpful to have more frequent clinic visits, whereas others may prefer to do more work at home. Tailoring each plan to the individual is essential.


The activities and frequency need to be reasonable. In order for someone to actually follow through with the plan, the plan needs to be made up of doable activities. A 35-year-old man may have a different list of doable exercises than a 70-year-old woman with the same injury.

Long-term Goals

Each plan should have set long-term goals. If you broke your left arm and are now doing physiotherapy, your goal may be to gain strength that can once again parallel the strength of your right arm.

Scheduled Check-ins

No good rehabilitation is a one-and-done treatment. Check-in visits ensure that the work is being done and the injury is healing as it should. These check-ins are a time to evaluate which components of the plan are working and which are not.

Long-term Treatment and Prevention

While components of the rehab plan can be to address immediate issues, the majority of the plan should be about preventing similar injuries from happening in the future. This is done by building muscle and flexing joints and ligaments.


There must be a number of components to each person’s rehabilitation plan. Having a rehab plan of only exercises may not work for everyone. Incorporating strength training, massage, and even acupuncture might be even more effective.


There are commonly five physical components of each plan.

Do’s and Don’ts

The do’s and don’ts section of a rehab plan will effectively outline what should be done and what should be avoided. Including specific and easy-to-understand examples in each plan will increase the effectiveness of the rehab plan.


Strengthening exercises are a part of every single rehabilitation plan. The exercises will be tailored to fit each individual injury and person. Included exercises are meant to be built upon as time goes on.

Relief Stretches

Along with exercises, there should be a section for stretches that will ease pain and release tension. This section is important because, without it, you could be risking further injury.


Massages are a great way to move around any built-up fluid in the injured area and can help reduce swelling as well. Additionally, massages can provide pain relief.


Acupuncture is a way to relieve nerve pain and inflammation in joints. Small needles are placed into the skin and pressure points which stimulates blood flow and can also promote healing.

Talk to the physiotherapists at APEX Physiotherapy and Chiropractic in Durham to get started with your perfect rehabilitation plan!

Everything You Need to Know About Your Sprains and Strains

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One of the most common questions people ask whenever they hurt a part of their body is whether it’s a sprain or strain. They may seem similar, but there are distinctions between the two, and differentiating between them is actually easier than you think.

The first step is to understand the differences between a tendon and a ligament. Tendons are fibrous tissues that connect bone to muscle, and ligaments are similar in that they, too, are connective tissues to tendons but instead of connecting bone to muscle, they connect bone to bone. When the tendons attaching your muscle to bone are stretched too far or torn, a strain will occur. When the ligaments connecting your joints are damaged, a sprain will occur. Your ankles, knees, elbows and wrists can be affected by this, and in most cases, the joint is so badly twisted that the tissues will become stretched or torn. The pain caused by a sprain can be mild or severe, and depending on the situation, some patients will require physiotherapy and possibly even surgery.

Whether you are suffering from a sprain or strain, physiotherapy can help you recover. Physiotherapists are experts when it comes to movement, so they will provide you with relief and will also help you prevent further injury in the future. A lot of patients who turn to physiotherapy will not require medications or invasive surgery because it is an effective treatment that is proven to work. When it comes to sprains or strains, physiotherapy treatments will first focus on pain relief as this is the primary goal. Manual therapy, electrical nerve stimulation, stretching and ice therapies are a few examples of the pain-relieving services you may receive. Your physiotherapist will provide you with one or several of these based on the severity of your situation and pain.

Once you finalize pain management, the physiotherapist will then heal your injury. They will help you regain your range of motion in the joint that was affected or will help strengthen the muscles that were affected by your injury. The last step will focus on preventing future injury because once you sprain a joint or strain a muscle, it’s highly likely that you may do this again, but a physiotherapist can help in this regard. They will recommend strengthening exercises and will help you build muscle around the injured area, which will lower your risk of injury in the future.

The experts at Apex Physiotherapy & Chiropractic will provide you with the treatment you need, so if you have a sprain or strain, do not hesitate to contact us because we can provide you with relief right away. Our physiotherapists are knowledgeable, skilled and friendly and will eliminate your pain, so schedule an appointment with us today!