Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Twisting your ankle during sports, exercise, or even stepping off a curb can lead to pain, swelling, and difficulty walking. But is it an ankle sprain or an ankle strain? While these injuries have similar symptoms, they affect different tissues and may require slightly different treatment approaches. What Is an Ankle Sprain? An ankle sprain occurs when one or more ligaments (the tough bands of tissue tha

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre A subluxation is a partial dislocation of a joint, meaning the bones of a joint move out of their normal position but do not completely separate. Subluxations can occur in many joints throughout the body, including the shoulder, kneecap (patella), fingers, and spine. They can cause pain, feelings of instability, weakness, and difficulty performing everyday activities. Early assessment and treatment are imp

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Do you have a painful bump on the side of your big toe? You may have a bunion, also known as hallux valgus. Bunions are a common foot condition that can make walking, exercising, and wearing certain shoes uncomfortable. Fortunately, early treatment and proper management can help reduce pain and slow progression. What Is a Bunion? A bunion is a bony prominence that develops at the base of the big toe join

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre One of the most common causes of pain on the outside of the knee is Iliotibial Band Syndrome (ITBS). ITBS is an overuse injury frequently seen in runners, cyclists, and other active individuals. The good news is that with appropriate treatment and rehabilitation, most people can make a full recovery and return to their sport. What Is IT Band Syndrome? The iliotibial (IT) band is a thick band of connectiv

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre If you've ever experienced pain when moving your shoulder, kneeling, or walking, bursitis may be the cause. Bursitis is a common condition that can affect people of all ages, particularly those who perform repetitive movements at work, during sports, or in everyday activities. What Is Bursitis? Bursae are small, fluid-filled sacs located throughout the body that help reduce friction between bones, muscl

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre What Is a Total Knee Replacement? A total knee replacement (also called total knee arthroplasty) is a surgical procedure in which damaged cartilage and bone within the knee joint are replaced with artificial components. The surgery is most commonly performed to reduce pain and improve mobility in individuals with advanced osteoarthritis that has not responded to conservative treatments such as physiothera

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Experiencing persistent low back pain, stiffness, or pain that travels into the legs? One possible cause is spondylolisthesis, a condition that occurs when one vertebra (spinal bone) slips forward relative to the vertebra below it. While the diagnosis can sound concerning, many people successfully manage their symptoms without surgery and return to normal activities with conservative treatment, including p

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre If you've noticed increasing shoulder pain and difficulty reaching overhead, behind your back, or even getting dressed, you may be experiencing frozen shoulder syndrome. Also known as adhesive capsulitis, frozen shoulder is a common condition that causes pain and progressive stiffness in the shoulder joint. What Is Frozen Shoulder? Frozen shoulder occurs when the capsule surrounding the shoulder joint b

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Pain in the front of the hip or groin can make walking, running, squatting, and sports uncomfortable. One common cause of these symptoms is hip joint impingement, also known as femoroacetabular impingement (FAI). Early diagnosis and appropriate treatment can help reduce pain, improve mobility, and prevent long-term joint problems. What Is Hip Joint Impingement? Hip joint impingement occurs when the ball

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre One common cause of shoulder pain is a rotator cuff tear. Understanding the different grades of rotator cuff tears, their symptoms, and available treatment options can help you recover safely and return to the activities you enjoy. What Is a Rotator Cuff Tear? The rotator cuff is a group of four muscles and tendons that help stabilize the shoulder and allow you to lift and rotate your arm (SITS: Supraspi

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Many Canadians spend hours each day sitting: at desk, in the car, studying, or relaxing in front of a screen. While sitting itself is not harmful, prolonged sitting without regular movement can negatively affect your muscles, joints, circulation, and overall health. What Happens to Your Body When You Sit Too Much? Prolonged sitting, also known as sedentary behaviour, refers to extended periods of sittin

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Heel pain is one of the most common foot complaints among active adults. A frequent cause is plantar fasciitis, a condition involving irritation of the plantar fascia (a thick band of connective tissue that runs along the bottom of the foot). People with flat feet (pes planus) may be at increased risk because changes in foot mechanics can place additional stress on the plantar fascia. Plantar Fasciitis Sym

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Pain around the front of the knee when running, squatting, climbing stairs, or sitting for long periods may be a sign of patellofemoral pain syndrome (PFPS), commonly known as runner's knee. This condition is one of the most common causes of knee pain in active individuals and can affect athletes, runners, and people who participate in recreational exercise. What Is Patellofemoral Pain Syndrome? Patellofe

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Whether you're lifting weights at the gym, participating in CrossFit, or performing physically demanding work, knee pain during lifting can be frustrating and limit your performance. While some muscle soreness after exercise is normal, persistent or worsening knee pain is often a sign that the knee joint or surrounding tissues are being overloaded. Understanding the cause of your symptoms can help you reco

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Experiencing pain along the front or inside of your shin during running, sports, or exercise? You may be dealing with shin splints, also known as medial tibial stress syndrome (MTSS). This common overuse injury affects runners, athletes, military recruits, and individuals who suddenly increase their physical activity levels (Lee et al., 2025; Menéndez et al., 2020). What Are Shin Splints? Shin splints re

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre Looking for sciatica treatment in Kitchener-Waterloo? Discover common symptoms, risk factors, treatment options, and how physiotherapy can support recovery. What Is Sciatica? Sciatica refers to pain caused by irritation or compression of the sciatic nerve (the largest nerve in the body!) Unlike many other types of low back pain, sciatica causes symptoms that radiate from the lower back or buttock down t

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre If you have pain on the inside of your elbow during activities involving wrist bending, gripping, lifting or carrying, you may be dealing with golfer's elbow. Despite its name, golfer's elbow can affect anyone, not just golfers! What Is Golfer's Elbow? Golfer's elbow (medial epicondylalgia or epicondylitis) is a condition involving pain and irritation of the tendons that attach the forearm muscles to the

Both cold therapy (cryotherapy) and heat therapy (thermotherapy) can help reduce pain, but they work in different ways. Cold therapy helps reduce pain, swelling, and inflammation by constricting blood vessels and slowing cellular activity in the injured area. It is most beneficial during the early stages of an injury. (Harvard Health) Heat therapy increases blood flow, relaxes muscles, and improves tissue flexibility. It is generally more effective for stiffness, muscle ten

The Importance of Recovery: Muscle Repair and Growth: When you exercise, tiny tears in your muscle fibers are created. Ensuring you...

Running is a phenomenal way to exercise and improve your overall health but it often can leave your muscles feeling sore and achy....