Prevent Common Winter Injuries With These Helpful Tips From a Physiotherapist

During the winter, physiotherapists see a lot of clients with snow and cold-related injuries. Sprained muscles and strained ligaments go up as the temperature goes down. Cold weather puts increased demands on the body, and even performing simple activities can become hazardous in icy conditions.

Physiotherapists have a comprehensive understanding of injury prevention and what the body needs during the winter months.

In this article, you’ll get helpful tips from a physiotherapist on avoiding common winter injuries.

Tip 1: Stay Warm

While it’s important to stay active during the winter, your body needs to be prepared to deal with cold temperatures. When it’s frigid, your body works harder to produce heat and keep the blood flowing. The cold weather also makes muscles contract and diminishes the range of motion in the joints, putting you at risk for muscle strains and tears.

Before you head outside, warm up your muscles by doing some light exercises such as stretching, yoga, or low-intensity cardio to help avoid injury.

Once your body is warm, make sure it retains heat by wearing the appropriate clothing. Dressing in layers on cold days is less constraining for better blood circulation, which helps maintain body temperature. Layering clothes also insulates better because it makes space between the skin and the cold air.

Tip 2: Proper Shoveling Techniques

Back injury, wrist pain, pulled muscles, and shoulder pain are common injuries associated with snow shoveling.

Do some warm-up exercises for a few minutes before you start, such as stretching the muscles in your arms, legs, shoulders, and back, walking, jumping jacks, or running on the spot.

Use a lightweight, pusher-type shovel to push rather than throw heavy snow using awkward twisting or turning movements. Start shoveling at a slow pace to prevent putting sudden stress on your heart. Keep your back straight, bend with your knees, and use your arms and legs to do the pushing and lifting.

Take frequent breaks. If you start to feel tired, stop and rest. Walk around to increase blood circulation in your body if you get cold. If you feel any pain or have difficulty breathing, stop shoveling. If you experience severe back or shoulder pain that persists for more than a day, make an appointment with a physiotherapist to get the appropriate treatment.

Tip 3: Best Practices to Prevent Slips and Falls

Unfortunately, broken bones and painful bumps and bruises from slipping and falling on ice and snow are common winter occurrences.

One of the easiest ways to ensure injury prevention is to wear winter boots with a good tread even if you’re only walking a short distance. This will not only keep your feet warm and dry, but will give you traction to prevent falls.

Walk with caution and test surfaces to determine if they’re slippery. Avoid walking quickly or running on walkways covered in snow. Try to wear gloves instead of walking with your hands in your pockets. Having your hands free enables you to better keep your balance, and if you do slip on an icy surface, they can help break your fall.

Avoid shortcuts and uneven paths and stick to walking only in designated areas cleared of ice and snow. If you walk when it’s dark, the risk of tripping or falling is even worse in the winter. Try to avoid being out at night, especially if it’s snowing. When visibility is reduced, stay in well-lit areas and carry a flashlight.

Contact Us

The Tread Well clinic in Burlington can help keep you pain-free, whether you have sustained an injury or are dealing with chronic pain. We believe in education, early intervention, and preventative care to keep you moving and as healthy as possible.

For more information, call 289-337-1657, email, or book an appointment online.

Listen To Your Body: Signs You May Need To See A Physiotherapist

Everyone can suffer from aches and pains now and then, and most of the time, they are temporary or transitional and go away on their own or with over-the-counter meds. However, in some cases, the problem might require an assessment by a physiotherapist.

While most people believe that physiotherapy is reserved for athletes, it is a therapeutic approach specializing in helping people with various conditions.

If you’re suffering from chronic pain, joint problems, constant headaches, sports injuries or virtually any other condition, don’t hesitate to reach out to a physiotherapist. Read along to learn more about more of the signs that you may need to consider physiotherapy.


Experiencing Constant Pain

It’s no wonder that chronic pain seems to be the most frequent symptom that brings people to the physiotherapist. Nonetheless, many people ignore their aches because they tend to go away by themselves or with OTC anti-inflammatories.

However, experiencing recurrent pain with the tendency to deteriorate and persist for a couple of days may be a warning sign. It is necessary to note that the severity of the pain does not always correlate with the tissue damage, and taking an assessment does not always imply you will have to go through treatment.


Impaired Sleeping Patterns

Not being able to fall asleep, waking up in the middle of the night and not getting enough sleep might be another sign that you have to visit a physiotherapist. Since sleep is so critical for our health, sleep disruption can lead to chronic stress, mood swings, anxiety and a decrease in overall cognition and memory.

Many factors can be hurting your sleep, and seeking out physiotherapy may help you identify and treat the underlying causes.


Mobility Difficulties

If you have been experiencing joint pain, decreased mobility and flexibility, it might be a sign of arthritis. As we age, it is normal for our joints and bodies to go through a series of changes.

Normal wear and tear may cause your joints to become painful, stiff and even swell sometimes.

Luckily, numerous methods of physiotherapy that specifically target these types of joint and mobility difficulties show tremendous success. After a few sessions, you will be able to get back to practising your favourite sports and activities as if there was nothing wrong.


An Injury That Takes Forever to Heal

Suffering from an injury that is causing you chronic pain and takes a lot longer to heal than you have expected suggests a deeper issue at hand that cannot resolve on its own.

In this case, scheduling an appointment with a certified physiotherapist might be a brilliant way to start working towards definitively healing your injury.


Lack of Body Balance

A worsened body balance might be indicative of an issue with the vestibular system residing in the inner ear. Symptoms include vertigo, nausea, vomiting, headaches and more. Although the causes may be plenty, patients will almost always benefit greatly from physiotherapy with a method known as vestibular rehabilitation.

With this program, some patients even manage to absolve from surgery and resolve all of their symptoms.


Book Your Appointment With us Today!

The list of issues listed above is by no means limited. Whether you’re experiencing any of these problems or you are wondering if physiotherapy can benefit you in other ways, don’t hesitate to reach out!

Tread Well is a team of highly trained and certified professionals that provides a holistic approach to treating your issues using various research-backed methods and strategies.

To put a stop to your pain and discomfort, give us a call at 289-337-1657 or book an appointment online!

Reflexology is NOT a Foot Massage

Maybe you’ve been curious about reflexology for a while, but don’t quite understand what it’s all about. It can also be easy to quickly assume that reflexology is just another foot or hand massage. However, this couldn’t be farther from the truth.

In this article, we’re going to dive into exactly what reflexology involves, how it differs from a foot massage, and the benefits you can expect to receive from a reflexology session. 

What is Reflexology?

Reflexology involves the application of pressure to different areas of the feet, hands and ears. Where this pressure is applied depends on the area you’re looking to target. Certain areas of the feet are associated with different organs and body systems. In fact, when pressure is applied to a certain part of the hands, ears or feet, it is expected to help relax and heal associated body parts or systems.

Reflexology is rooted in Traditional Chinese Medicine. Similar to other types of Traditional Chinese Medicine, reflexology aims to re-establish balance to the energy that flows within the body. However, there is more recent scientific evidence behind these ancient practices.

In the late 1800s, scientists uncovered that nerves link the skin and the internal organs. Further, it was discovered that touch actually impacted the entire nervous system of the body. This is exactly how reflexology is thought to help alleviate pain and discomforts. In fact, the human foot is thought to have over 7000 nerve endings.

Most reflexologists use a reflexology chart of the feet to determine what areas to apply pressure to that will help a certain organ or system in the body. The same also goes for the hands. These reflexology charts help determine the best way to address your issues or pain.

How It Differs From a Foot Massage

Unlike reflexology, a foot massage aims to address issues within the soft tissues of the feet, such as plantar fasciitis or other causes of heel or foot pain. Meanwhile, foot reflexology and hand reflexology strives to use the feet, hands, and ears as a way to interact with organs and systems deep within the body and help them relax and rebalance. 

For instance, research has found reflexology to help ease anxiety in those undergoing heart surgery. Yet, there are many more benefits than this when it comes to reflexology. Keep reading to find out!

The Benefits

Is reflexology right for you? What can you expect from foot reflexology?

  1. Relaxation
    Since reflexology is thought to act on the nervous system, it can help relax your entire body by switching the nervous system to the ‘rest-and-digest’ mode. You may feel a wave of calm spread across your body as you undergo a reflexology session.
  2. Enhanced Neural Function
    As we age, nerve endings actually become less sensitive — especially on our extremities. By using these pathways to promote relaxation and decreased discomfort, the functionality of these neural pathways is also improved. This weighs into the whole idea of ‘if you don’t use it, you lose it.’ By keeping these pathways active, you can improve your overall health.
  3. Improved Blood Circulation
    Reflexology can also contribute to increased blood circulation, helping parts of your body receive vital nutrients and oxygen that they need to function as they should.
  4. Decreased Discomfort
    Reflexology can help when it comes to various conditions, including anxiety, cancer treatment, asthma, diabetes, PMS, headaches, sinus issues and more.

Contact Tread Well Today
Are you interested in booking your first reflexology session? Our team at Tread Well is here for you.

Call us at 289-337-1657 or email us at to schedule your next appointment. Discover the benefits of reflexology today!

How Physiotherapy Can Help Your Back Pain

Living with back pain day in and day out isn’t just painful and uncomfortable. It’s also likely affecting your mood, your sleep, your work performance and your day-to-day life.

Here at Tread Well, we are dedicated to providing treatment to help our patients live their lives to the fullest, without pain and discomfort.

We do this through physiotherapy — and we’re certain if you’re struggling with chronic back pain, one of our highly skilled physiotherapists can help alleviate that pain.

If you’re unsure if physiotherapy is right for you or are curious about how physiotherapy can help with your back pain, let us help you get on the right path to relief. Read on to learn more about how physiotherapy can help your back pain.


Common Causes of Back Pain

As much as we’re here to relieve your back pain, it’s also equally important that we get to the root of the problem and identify what causes your back pain. This will help reduce future injuries and ensure your physiotherapy treatment is effective.


Do one of these common causes of back pain sound familiar?

  • Poor posture (sitting at a desk all day, standing in one spot for long periods of time, or just generally slouching throughout the day)
  • Repeating the same motion (i.e. typing on a keyboard)
  • Lifting heavy objects consistently (i.e. manual labor, carrying a child)
  • Awkward movements (i.e. not lifting properly, reaching for an object that is out of reach)
  • Age (as you get older back pain becomes more common)
  • Sports/not stretching properly (athletes are more prone to injury, especially when muscles are not warmed up/cooled down)


Physiotherapy Treatments

Now, you might be reading some of the above causes and think that you can solve your back pain on your own. However, that’s often not the case.

For some, simple stretches, yoga, or simply having a more ergonomic work setup can be helpful. However, if you’ve let the back pain go on long enough, there’s a good chance you need physiotherapy to experience true relief.


So first, what is physiotherapy?

Physiotherapy works to help patients regain mobility. Treatments are performed by a healthcare professional (i.e. a physiotherapist) who is specifically trained and university-educated in human mobility.

A physiotherapist works to come up with an individual plan to suit each patients’ needs, monitoring progress and providing support along the journey to recovery.

If you’ve sustained a back injury from one of the above and are ready for a solution that has lasting results, here are some physiotherapy treatments that we think can help:


  • Manual Therapy: A hands-on technique, where your physiotherapist will guide you through passive movements to help improve your range of motion.
  • Movement Exercises: Specific exercises you can do at home to help improve your back pain (i.e. stretching).
  • Progressive Strengthening Exercises: Help strengthen back muscles to reduce risk of future injury (custom-tailored to your fitness level).


What is the best physio for back pain?

The best physio for back pain will depend on your level of injury, how you sustained your injury, and where you sustained your injury. For instance, physio for upper back pain can be much different than physio for lower back pain.

This is why working with a trained physiotherapist is so crucial when it comes to managing your back pain. Self-guided stretching and exercise can be effective for some — however, if you’ve sustained a major injury, you could be making the injury worse without the guidance of a physiotherapist.

A physiotherapist can provide you with a custom plan to not only reduce your current back pain, but also to help ensure you don’t sustain future injuries.


Physio vs. massage for back pain

While massage can be a wonderful technique for relaxation, it does not have the same level of effectiveness as physiotherapy.

If you had a particularly stressful week at work and you’re finding yourself more tense than usual, a massage is likely perfectly appropriate for your needs.

However, if you find that you’re struggling with the same back pain consistently and that it only keeps getting worse, you likely need to see a physiotherapist to truly get to the root of the problem.

Bottom line: A physiotherapist will go much more in-depth with your back pain, providing long-term relief — while a massage will likely only provide some temporary relief without getting to the root of your back pain.


Book Your Physiotherapy Appointment Today

If you’re ready to alleviate back pain, book your physiotherapy appointment at Tread Well today. We’re always available to answer any questions or concerns you might have about physiotherapy.

The relief you’ve been seeking is just one click away.

To Ice or Not to Ice your injury? – Sacha Bhandal

To Ice or Not to Ice your injury? The feeling you get when you use heat on your body is usually one of relief and bliss. Ice on the other hand is one where majority of the people usually cringe when it is applied to your skin, unless it is a hot and humid day outside. Although, everybody has different preferences and some might prefer the feeling of ice on their body regardless of the situation.

If you use common sense, ice has always been recommended when a body part is in a state of inflammation, especially during the acute stage. Heat is recommended to relax muscle spasms and general stiffness of muscles and joints. This has been taught and educated for so long, however, what if there is a possibility that this is not the best recommendation and that we have it all wrong? Just keep your mind open instead of being defensive.

The question that we need to ask is what does the evidence state in terms of Heat versus Ice?

A 2012 study in the British Journal of Sports Medicine found no clinical studies of the effectiveness of ice after acute muscle strains. According to a 2013 study that was published in the Journal of Strength and Conditioning Research it found ice to delay recovery from eccentric exercise induced muscle damage. Other studies have found icing to be counterproductive in the long run. Dr. Gabe Mirkin, who is the assistant professor at the University of Maryland, was the one who coined the term “RICE”(Rest, Ice, Compression and Elevation) in his Sports Medicine book published in 1978. Even he has changed his mind and admits and nobody rests injuries anymore and there is no data that shows ice does anything but block pain. He even stated that there is data that shows ice delays healing.

However, despite this, if you watch specific athletes in professional sports during and after their games they still continue to put ice packs on their knees and shoulders. There is no evidence to support its use, except that it may numb the pain temporarily. It is unfortunate that athletes are still being educated to use ice based on old information when in fact there is no good evidence to support its use.

When an individual has injured themselves such as spraining their ankle, the number one thing to focus on is improving function right away. Its all about getting the person to perform gentle resistance exercises using an elastic/theraband, or performing traction to the ankle using the band as early as possible. You can try this for other body parts too. Some trainers and exercise physiologists are saying no to “RICE”. One notable exercise physiologist who runs a training facility in Toronto recommends Movement, Elevation,Traction and Heat. He uses the acronym “METH”.

There are studies that show the benefits of heat when directly compared to using ice for injuries. For example in the Journal of Physiological Science, an injured rat Soleus (Calf) muscle was investigated by using ice and heat. It was found that heat was a beneficial treatment for successful muscle regeneration at least by reducing fibrosis in the muscle. Another study that looked at the influence of heat on muscle regeneration after a crush injury on the leg of rats also found that when heat was applied right after the injury it promoted muscle regeneration and inhibited collagen deposition.

What happens when heat is applied to the body? We know that heat promotes increased blood production as blood vessels dilate to the injured area. The increase in blood flow does bring chemicals, proteins and white blood cells to the injury. This does create a process called inflammation, which helps to initiate the healing process. These cells do help promote healing to the tissue that is injured.

What does ice do? Well ice constricts blood vessels and pushes these cells out of the area of injury. We do need these inflammatory cells to help repair the injury, whether its muscle, ligament, nerve or a tendon injury. Could this be why the evidence shows that healing is delayed with the use of ice? Its highly likely from my opinion.

I never use ice for any of my clients after their injuries even if the body part is swollen. I use movement, traction and heat to their body part. They have all recovered well and in a timely manner. I feel we need to move forward and adopt a more proactive approach to what the evidence is stating. Know what the evidence states but I also do agree that you should also listen to your body and do what feels right. Remember, “change is the only constant thing in life.” Don’t be resistant to change and don’t let your ego prevent you from hearing and adopting what could be better in the long term.
Until next time.


1) Bizzine, Mario. Ice and Modern Sports Physiotherapy:still cook. Br J Sports Med 2012 46:219.

2)  Oakley, Elizabeth T, Pardeiro, Rafael B, Powell, Joseph W, Millar Audrey L. The effects of Multioke Applications of ice to the Hamstrings on Biochemical measures, Signs and Symptoms Associated with Exercise Induced Muscle Damage. Journal of Strength & Conditioning Research, 2013 Oct;27(10):2743-2751.

3) Hutchins, Aaron. Why ice doesn’t help an injury. May 20, 2014.

4)Shibaguchi T, Sugiura T, Fujitsu T, Nomura T, Yoshihara T, Naito H, Yoshi. Effects of icing or heat stress on the induction of fibrosis and/or regeneration of injured rat soleus muscle.
J Physiol Sci 2016. Jul;66(4):345-57.

5)Takeuchi K, Hatade T, Wakamiya S, Fujita N, Arakawa T, Miki A. Heat stress promotes skeletal muscle regneration after crush injury in rats. Acta Histchem. 2014 Mar;116(2):327-34.

6) Loten C. Stokes B, Worsley D, Seymour JE, Jiang S, Isbister GK. A randomized controlled trial of hot water (45 degrees C) immersion versus ice packs for pain relief in bluebottle stings. Med J Aust 2006 Apr 3; 184(7): 329-33.


What is so “hot” about Inflammation? – Sacha Bhandal

Inflammation is a term that you hear being used quite often these days. What exactly is inflammation? I hear this a lot in my line of work. Inflammation is a process that is indeed important to the human body. When the body senses an injury, the immune system sends white blood cells to the injured area to surround and protect it. These white blood cells are important in the healing process. This process works the same way if you have a cut, burn, pneumonia or a tooth infection. There are 2 types of inflammation. One is acute, which happens during a traumatic event like a cut to your skin or if you fall and bang your elbow. It leads to redness, heat and swelling around the injured area.

Chronic inflammation involves a similar process, however, the inflammation lasts longer and the immune system sends too many white blood cells and other inflammatory cells to the problem area and it begins attacking nearby healthy tissue and organs.

One form of chronic inflammation is when you are slightly overweight. I know this is a topic that can be sensitive for many, but I am just reporting what the evidence states and how your body works.   Being slightly overweight will cause you to naturally have more visceral fat around your organs and the abdomen area. The body sees this as a problem area and will send white cells to this visceral fat and you end up in a state of inflammation. This leads to a state of ongoing inflammation in your body. The longer you stay inflamed the more that these inflammatory cells may float around into your blood stream causing the entire body to be in a state of inflammation. This is why maintaining an ideal weight for your body type is important.

How do you check your inflammation levels? There is a blood test that tests a liver chemical called C-reactive protein. This will determine the level of inflammation that you are in. You may want to speak to your doctor about this.

There are many dietary changes that one should make to treat inflammation. One may want to change their lifestyle and become more active. Exercising can lead to an increased production of endorphin’s and decreased cortisol levels, which may fight the inflammation. Also, if you maintain an ideal body weight, it will cause you to have less visceral fat and this will reduce the inflammation in your body. We also know that there are natural foods that can assist with inflammation, ones that I personally have used.

The one that a lot of people do not know about is Tart Cherry Juice. This is something I have used in the past during workouts to help prevent muscle damage, soreness and inflammation. A great deal of elite athletes have used this as well. The New York Rangers (NHL) have been on the leading edge of using natural sources to combat inflammation and muscle pain. They have used Tart Cherry Juice by drinking it regularly before and after workouts and games. A clinical study published in the British Journal of Sports Medicine in June 2006, found a significant decrease in symptoms of post exercise muscle damage in college males following the consumption of a Tart Cherry Drink. Strength loss, pain and recovery time were all reduced versus a placebo. I recommend Tart Cherry Juice to some of my clients.

Government and university research have revealed that consumption of 45 tart cherries a day can lower inflammatory markers in the blood stream. This is a lot of cherries to eat so consuming the juice is ideal.

Many people do suffer from difficulty sleeping. Something that I discovered, while taking Tart Cherry Juice is that cherries do contain Melatonin, This hormone is naturally produced by the Pineal gland and helps regulate the body’s internal clock. There is research that demonstrates that tart cherry juice is beneficial in improving sleep duration and quality in healthy men and women. Maybe drinking this juice before bed could help you to fall asleep. Also, you may try to consume a handful of cherries at night, which could assist with your sleep quality. Its worth trying.

A few other substances to help combat inflammation are Curcumin and lemon water. Curcumin, which is the main ingredient in Tumeric has been known to be a great natural anti-inflammatory. Curcumin on its own is something that the body has a challenging time absorbing so using black peppers can assist with maximum absorption.

The one thing that works well without having to spend a lot of money is drinking lemon water. I usually start my day off with a cup of warm lemon water. Starting off your day with lemon water or even drinking it throughout the day will maintain your body in a state of alkaline and this will assist with reducing inflammation in your body.

There is one condition that I see and treat often in private practice. It is a condition called Tennis Elbow. A lot of health care professionals call it Lateral Epicondylitis, however, this is not correct. Evidence reveals that tennis elbow is not truly an inflammatory condition. Surgeries and autopsies do not reveal inflammation in the muscles involved but yet it still continues to be called Lateral Epicondylitis by the medical community. The correct term that is used for this condition is Lateral Epicondylalgia. This simply means muscle pain in the group of muscles that control the forearm. Since the evidence does not support inflammation with this condition, then why are anti-inflammatories still commonly used? It clearly doesn’t make sense especially if it is not an inflammatory condition. Instead, its best to try some sort of therapy that works on rehabilitating the muscles, whether its through manual therapy, acupuncture, cupping or stretching exercises. You may want to speak to a physiotherapist about this.

Inflammation can be controlled and treated through natural means as discussed above. Modifying ones diet by eliminating sugar and maintaining an ideal body weight are very helpful in treating inflammation. Foods, such as Tart Cherry Juice, Curcumin, lemon water are just a few of the other items that can help. Remember, its a combination of changes that help the most. Reducing inflammation does not work overnight. It is a process that takes time and you have to modify your lifestyle if you want to take control. Until next time stay happy, keep having fun and be kind to yourself.


1) Playing with the Fire of Inflammation Harvard Health Publications- Harvard Medical School- August 2016.
2) New York Rangers Using Tart Cherries to Combat Muscle Soreness in Training Regimen. BJOM, Jan 2007.
3) Howatson G, Bell PG, Tallent J, Middleton B. McHugh MP, Ellis J. Effect of tart Cherry Juice on Melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec(51)8:909-16.
4) Waugh Esther, Lateral Epicondylalgia or Epicondylitis: Whats in a Name? JOPST, 2005(35)4: 200-202.

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