Movement Recovery Physiotherapy

The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee. It aids in lateral hip and knee stability, especially when loading or stepping through one leg (walking, running, talking stairs, jumping off one leg, etc).

ITB syndrome typically manifests as knee pain in the outside of the knee.

ITB band pain is common in many sporting activities that requires forceful leg works like running, cycling, volleyball, basketball, dancing, among many others.

Research suggests that affected individuals should incorporate exercises to strengthen the hip abductors or the outer glute muscles, and motor control exercises designed to prevent the affected limb from collapsing inwardly toward the other leg as this may cause discomfort in the region.

Check out some of the many exercises that Movement Recovery Physio incorporate to help you build a robust, pain free IT Band.

✅Book an appointment online. www.movementrecoveryphysio.com

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Knee osteoarthritis has been long considered as caused by ”wear and tear” in the joint structures. It’s common belief that certain movements and activities can cause degenerative changes in joint structures.

But the truth is, osteoarthritis is caused more by inflammation than overuse of joints.

In fact, research shows that being sedentary causes a loss of volume of cartilage in the joints, while exercise and frequent movements can help the joints to be healthier by strengthening the soft tissues and bone, and producing synovial fluid to lubricate the joint.

Education and exercise are the main two interventions that are recommended for the treatment of knee osteoarthritis. Sometimes weight loss is also recommended.

Movement Recovery can help you recover from knee osteoarthritis pain and dysfunction.

✅Book an appointment online. www.movementrecoveryphysio.com

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Knee pain is very common and can be very frustrating. It can happen to anyone, from professional athletes, weekend warriors, office workers, and health workers, to stay-at-home parents. Sometimes it’s painful just walking up or down the stairs, for some it’s when getting up from a chair or walking. And for others, it may be pain with squats or running. Either way, it can start holding you back from doing what you enjoy, or carrying out daily tasks.

Fortunately, knee pain can be managed and you can return to activities that you love doing again in no time.

Let us show you some of the things we let our patients do to help them up and running again, kissing their knee pain goodbye!

As always, these are just sample movements we give to patients. We provide an individualized physiotherapy treatment program.

✅Book an appointment online. www.movementrecoveryphysio.com

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Do you want to know a secret?

Everyone in the industry accepts this as a fact but not everyone communicates this to the public.

So maybe it’s not really a secret anymore but more like common knowledge we don’t really tell you about.

Are you ready? This might change your whole recovery and fitness routines.
Here we go: The best way to stretch is not to stretch but to use muscle contractions

Let’s make it make sense.
If you want lasting changes and actual lengthening that happens long term, the better strategy is not to pull and tug on tight muscles. It is actually within the very nature of muscles to fight against stretch. Look up the stretch reflex if you don’t believe us.

The better strategy is to contract the tight muscles while moving them to end range or to contract the muscles that do the opposite movement of the tight muscles.

Don’t believe us? Try the three exercises we chose for you today.

They’re not just effective. They also save you time and save you from the agony of that burning and tearing sensation you get so much during the end range of aggressive stretches.

We’re here to help. So if you have problems with tightness, spasms, and lack of mobility, just send us a message and we’ll figure out how to best help solve your problems.

Book an appointment online. www.movementrecoveryphysio.com

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