Got a Knee Injury? Physiotherapy Can Help
A knee injury can disrupt your daily life—making it uncomfortable to walk, climb stairs, or participate in activities you enjoy. While some people turn to pain medication or consider surgery, there’s another option that may support your recovery: physiotherapy.
At South Sherbrook Therapy, we offer evidence-informed physiotherapy services designed to help improve mobility, reduce discomfort, and restore function after a knee injury. Our team works with you to create a personalized treatment plan that reflects your unique condition and goals.
Common Knee Injuries We Help Manage
There are many types of knee injuries, and each one requires a different approach. Below are some of the more common conditions we see in our clinic:
Ligament Injuries
Your knee contains four main ligaments, including the ACL and MCL. Injuries can range from mild sprains to more serious tears. While some severe ligament injuries may require surgical consultation, physiotherapy often plays an important role in post-operative rehabilitation or in conservative management for less severe cases.
Meniscus Injuries
Meniscus injuries often result from twisting motions or heavy impact and can vary in severity. In many cases, physiotherapy can help improve knee function, reduce discomfort, and support long-term joint stability—whether you’re recovering from a tear or managing a degenerative condition.
Patellar Tendinopathy (Jumper’s Knee)
This condition involves irritation of the tendon connecting your kneecap to your shinbone. Physiotherapy may include exercises, manual therapy, and education to help manage symptoms and prevent further aggravation.
Patellofemoral Pain Syndrome (Runner’s Knee)
Often caused by overuse, muscle imbalances, or biomechanical issues, this condition is characterized by pain around the front of the knee. A tailored physiotherapy plan can address contributing factors, such as strength or alignment concerns.
Why Consider Physiotherapy?
Physiotherapy is a non-invasive approach that focuses on improving movement and function through clinically supported techniques. Rather than simply addressing symptoms, your treatment is designed to target the underlying contributors to your injury.
Three Key Benefits of Physiotherapy
1. Individualized Care
Your physiotherapy plan is based on a thorough assessment that considers your specific injury, activity level, and health history. This allows us to design a program that fits your goals and supports a safe return to movement.
2. Evidence-Informed Techniques
Our approach is grounded in current clinical research and best practices. We use a combination of exercise therapy, education, and manual techniques to help improve function and support your recovery.
3. Whole-Body Focus
Knee injuries can affect more than just your knee. Our treatment plans often include strategies to improve overall strength, stability, and mobility—helping to support long-term health and reduce the risk of reinjury.
What You Can Expect From Your Treatment Plan
While every treatment plan is customized, many programs include a combination of the following:
- Education and Self-Management: We’ll guide you on how to protect your knee during daily activities and manage your recovery between sessions.
- Pain Management Techniques: These may include manual therapy, modalities such as heat or cold therapy, and movement strategies to reduce discomfort.
- Mobility and Flexibility Exercises: Improving your joint range of motion is often an early focus of treatment.
- Strength and Stability Work: Targeted exercises help build muscle support around the knee and improve overall lower body function.
- Balance and Gait Training: A knee injury may impact how you walk or stand. We help you retrain these patterns for improved safety and performance.
- Functional Progressions: We’ll help you gradually return to activities that are meaningful to you—whether that’s work, exercise, or recreational hobbies.
Take the First Step in Your Recovery
If you’re dealing with a knee injury, physiotherapy may be a helpful part of your recovery journey. Contact South Sherbrook Therapy today to schedule an initial assessment and learn how we can support your goals.
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels.
8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
July Word Scramble
pploseic
utccono
arubceeb
unesecnsr
esrebif
oldeneam
Answer Key
popsicle
coconut
barbecue
sunscreen
frisbee
lemonade
Exercise of the Month
HEEL SLIDES LONG SIT
Sit with both legs extended on the floor. Slowly slide one heel toward your body, bending the knee while keeping the foot on the floor. Straighten the leg again and repeat to improve knee mobility.
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Healthy Recipe
Summer Watermelon Feta Salad
Beat the heat with this crisp and refreshing Summer Watermelon Feta Salad, the perfect balance of sweet, salty, and tangy flavors. It’s a light, vibrant dish that’s sure to steal the show at any summer gathering.
Ingredients:
- 4 cups watermelon, cubed and chilled
- 1 cup cucumber, thinly sliced
- ½ cup crumbled feta cheese
- ¼ cup red onion, thinly sliced
- 2 tablespoons fresh mint, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt and pepper to taste
Optional Add-ins: - Grilled shrimp or chicken for protein
- Avocado slices for healthy fats
Directions:
In a large bowl, combine watermelon, cucumber, red onion, and mint. Drizzle with lime juice and olive oil. Toss gently to combine. Top with crumbled feta. Season with a pinch of salt and pepper. Chill for 10–15 minutes before serving.
Why It’s Great:
- Super hydrating for hot days
- Packed with electrolytes and vitamins
- Quick and easy to make for BBQs, post-run recovery, or light lunches