Finding Relief After A Sports Injury
Every athlete knows the risk of suffering a sports injury. Whether it’s mild or severe, the last thing you want is to be put on the sidelines as you rehabilitate. Fortunately, the team at MSK Centre has experience identifying and treating all types of sports injuries.
We take the time to learn more about your injury through a whole-body assessment that ensures we identify all the factors that may impact your recovery. Then, we combine techniques from physiotherapy, chiropractic care, and massage therapy to design a program tailored to your individual needs.
To explore how this process works, we want to share the story of a patient (his name has been changed) who suffered an ankle sprain and worked through a full rehabilitation program with our team.
Thomas’s Story: Managing a Minor Injury to Avoid Long-Term Complications
Thomas was an avid high school soccer player with dreams of making it to the college level. He trained hard and played even harder, but one misstep during a match changed everything. As he lunged for the ball, he felt a sharp pain in his ankle and crumpled to the ground.
The diagnosis was quick but disheartening: an ankle sprain.
Identifying an Ankle Sprain
At first, Thomas didn’t know the severity of his injury. Like many, he thought he could just ‘walk it off.’ However, the key signs were there:
- Pain
- Swelling
- Difficulty putting weight on the foot
Ankle sprains occur when the ligaments supporting the ankle stretch beyond their limits and tear. When Thomas landed awkwardly, he twisted his ankle. Although ankle sprains are common in sports and often ignored, proper care is critical to quick recovery and reducing the risk of future injuries.
Unfortunately, too often, athletes don’t want to miss out on competing and “play through” injuries. Ankle sprains, in particular, are susceptible to recurrent sprains, especially when not properly rehabilitated.
However, Thomas didn’t want to risk his college dreams, so he scheduled an appointment with MSK Centre.
The Road to Recovery
Thomas’s journey to recovery began with his first visit. One of our physiotherapists conducted a comprehensive evaluation of his injury and gave him detailed guidance on how to recover quickly and get back into the game.
Initial Steps
Initially, Thomas’s therapy focused on reducing his pain, eliminating his swelling, and restoring his mobility. This involved an evidence-based approach to the early stages of his ankle sprain. Thomas learned to keep moving his ankle safely, apply ice to reduce pain, and use compression with elevation to reduce the swelling.
Building Strength and Stability
Once the swelling reduced, Thomas’s therapy shifted gears towards rebuilding strength and stability. This phase included:
Strengthening Exercises
- Thomas worked on exercises to strengthen the muscles around his ankle, including toe raises and resistance band exercises.
Balance Training
- To regain stability, Thomas practiced balancing exercises. This was crucial to prevent future sprains.
Regaining Functionality
The final phase of Thomas’s rehabilitation centered on getting him back to his pre-injury level and back on the field. This involved:
Functional Training
- Thomas gradually returned to activities that mimicked soccer movements.
Sport-Specific Drills
- As he regained strength, we introduced sport-specific exercises to prepare him for returning to soccer.
Through his recovery, Thomas also learned how to perform sport-specific warm-ups, the importance of sleep, and the importance of regular conditioning to prevent injuries.
Embrace The Recovery Blueprint and Get Back in Action
Thomas’s story reminds us of the importance of addressing sports injuries with guidance from our team at MSK Centre. However, we want to stress that every sports injury treatment plan looks different!
For example, some patients might benefit from therapeutic massage, especially if they’re struggling with long-term pain. A patient who suffered a concussion will need specialized care focused on reducing headaches, nausea, or other concussion symptoms. And someone who suffered a severe sports injury–such as an ACL tear–may come to us for post-surgical rehabilitation.
Regardless of your needs, we’ll work closely with you to find the program that suits you best. Call today to schedule an appointment and take the first step in returning to the sport you love!
Return to PT at MSK Centre!
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July Word Scramble
pploseic
utccono
arubceeb
unesecnsr
esrebif
oldeneam
Answer Key
popsicle
coconut
barbecue
sunscreen
frisbee
lemonade
5 Pool Exercises For a Full-Body Workout
Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises.
1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall.
2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps.
3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.
4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes.
5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes.
Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physiotherapist first. Contact MSK Centre to see if aquatic exercise is right for you!
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Patient Spotlight:
“A big shout out to Dr. Frey, thanks for your professional interaction and making my feet fabulous once again! I will definitely refer my friends and family to MSK. Thanks again.“
-Linda P.
Exercise of the Month
ANKLE ALPHABETS
Sit comfortably with your leg extended. Use your ankle to “write” the letters of the alphabet in the air, moving only your foot. Keep the motion smooth and controlled to improve ankle mobility and strength.
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Fresh Fruit and Yogurt Ice Pops
Ingredients:
- 2 cups fresh blueberries, raspberries, strawberries and sliced bananas, mixed
- 2 cups plain or vanilla yogurt
- 1/4 cup white sugar
- 8 small paper cups
- 8 popsicle sticks
Directions:
Place the mixed blueberries, raspberries, strawberries, sliced bananas, yogurt, and sugar into a blender. Cover, and blend until fruit is chunky or smooth, as desired. Fill paper cups 3/4 full with fruit mixture. Cover the top of each cup with a strip of aluminum foil. Poke a popsicle stick through the center of the foil on each cup. Place the cups in the freezer for at least 5 hours. To serve, remove foil and peel off the paper cup.
Refer a Friend
If you’ve experienced the outstanding care at MSK Centre, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to MSK Centre today!
Meet Our Team
Robert Chalmers
B.Sc.(PT), B.A.(PHE), MCPA
Drew Dupras
Hons. B. Kin, M.Sc.PT
Jordan Fayez
BKin (Hon), M.Sc.PT
Parth Suthar
Hons. BHSc. Kin, DPT
Joan Tew
B.H.Sc.PT
Thirusan Thiruchelvam
B.Sc.Kin(Hons), M.Sc.PT, Cert.SMT
Adam Yousufzay
BSc Honours, MScPT
Adrienne Paliyath
BSc(Kin), M.Sc.(P.T.)
Alexandra Ilich
B.H.Sc.(PT), H.B.Sc., MCPA, Advanced BoneFit™ Certified
Patrick Lee
PT, BScPT, BSc, MSc
Dr. Julia Callaghan
B.Sc. (Hons), DC
Dr. Joel Dixon
B.Kin. (Hons), DC
Dr. Michael Frey
B.Sc. (Hons.), DC
Dr. Kevin Fuss
B.Sc, DC
Dr. Andrew Robb
BA, DC, FRCCSS(C), CSCS, Acu., ART®
Dr. Nick Bayley
MD, FRCS(C), Dip Sport Med
Dr. Olivier Gauthier-Kwan
MD, FRCS(C)
Dr. Chris Geddes
MD, MSc, FRCS(C)
Dr. Brandon Girardi
MD, MEd, FRCS(C)
Dr. Paul Grosso
MD, FRCS(C)
Dr. Thomas Hupel
MD, MSc, FRCS(C)
Dr. Rick Lau
MD, MSc, FRCS(C)
Dr. Matthew Snider
MD, FRCS(C)
Dr. David Stevens
MD, BSc, FRCS(C), CIME
Dr. Horacio Yepes
MD FRCSC
Dr. Kevin Asem
MD, CCFP(SEM), Dip Sport Med
Dr. John McCuaig
MD, CCFP(SEM), Dip Sport Med
Alicia Petrie
CCPA, B.Sc.PA, B.Sc.Kin (Hons)
Kim Schlattman
CCPA, B.H.Sc. PA, BSc. (Hons)
