Physiotherapy Exercises for Knee Pain

Physiotherapy Exercises for Knee Pain

Increase the range of motion in the knee with physiotherapy exercises for knee joint pain.

Among common orthopedic conditions, knee pain has taken over the lives of many people. However, while sore knees might appear common to some, it should not be taken lightly. That’s because knee pain not only makes a person uncomfortable but also restricts their function.

The unfortunate thing is that even after suffering from years of knee pain, some people still rely on painkillers. The problem with painkillers and similar drugs is that while they offer instant relief, their effect is short lived. 

So, if you want to regain the freedom of knee movement, say yes to physiotherapy for knee pain. Physical exercises can strengthen the surrounding muscles of the knee. It might take a while to work, but it offers lasting results. 

Effective Physical Therapy Exercises That Reduces Knee Pain

The signs of knee pain can vary depending on multiple conditions. But some signs and symptoms have been reported so many times. For example, people often complain about limited motion through knee and sharp knee pain. 

Also, issues like the stiffness of the knee, difficulty in walking, swelling around the knee area, crunching noise in certain knee movements, and instability are common. 

So, if you are experiencing any of these issues, you are recommended to follow the effective physical therapy exercises listed below. 

Straight Leg Raise 

You can begin this knee pain physiotherapy by performing the simple leg raise exercise. To perform this exercise, you need to lie down on a form surface in a straight position with your face up. 

After that, bend one knee with your foot flat on the floor. Next, lift the other leg to the height of the bent knee. While lifting your leg, do not move your pelvis. Instead, try to keep it straight with the help of abdominal muscles

You can perform this exercise with each leg a couple of times, two sets of 10 reps. This way, you can strengthen your quadriceps and regain freedom of movement of the knee. 

Ball/Wall Squat 

For this, you need an exercise ball. Or you can simply use the wall. You can start by standing with your back against the wall, and your feet should be a couple of distances apart. 

Then bend your knees slowly while maintaining the pressure to the wall. Make sure that your thighs are parallel to the floor. Try to keep your knees in a lined-up position and not in front of the ankle.  

For better results, hold in this position for about 10 seconds. Then, you can use your glute muscle to straighten back up your start position. 


Another physical exercise that requires you to lie down is the bridge. To perform it, you need to bend both your knees. Again, make sure that you keep your feet somewhere around hip-width apart. 

Use your glutes to lift the hip as high as you can. This way, you will create a bridge. Then, you can further lift your toes while anchoring the heels on the floor. This exercise makes the hamstring and glutes work. You can perform two sets of 10 reps. 


It is one of the best physiotherapy exercises for knee pain as it feels like climbing stairs. For this, you can either bring a step bench or stand at the lowest step of a staircase. First, you need to tighten your pelvis and abs. 

Start by bending one knee and slowly lowering the opposite toes. You can perfect around 10 to 15 step-ups and then switch your leg. 

What Causes Severe Knee Pain 

Knee pain is a common issue that almost all people experience at some point in their life. But what causes knee pain? Here are some common factors that result in knee pain. 

  • Knee ligament injuries 
  • Meniscus tears
  • Arthritis of knees
  • Rheumatoid arthritis of knees 
  • Post-traumatic arthritis 
  • IT band syndrome
  • Bursitis 
  • Tendonitis 
  • Braker’s cyst
  • Jumper’s knee
  • Plica syndrome
  • Larsen Johansson Syndrome

Treatment of knee pain can be done either at home or by taking medications and steroid injections. Surgery is also an option. 

However, if you want to get the best treatment, you can book a physiotherapy session in Mississauga with us. 


While physiotherapy is common, it’s pretty serious. So you should get assessed by a licensed physiotherapist of a trusted clinic, say Proremedy Physiotherapy. We’re a remarkable clinic that works with professionals. 

Our physiotherapists can find the best solution for your health issues. Besides physical therapy for knee pain, you can visit Proremedy Physiotherapy for chronic pain, laser treatment, and other services. 

So, book an appointment now. 

How Physiotherapy for Ankle Sprain Can Be Helpful?

How Physiotherapy for Ankle Sprain Can Be Helpful?

Ankle sprains are very severe injuries that could cause life-lasting problems. Sometimes people may experience acute or repeated pain and itching after spraining an ankle joint. The most significant symptom after injuring an ankle is apprehension to do certain activities and moving the ankle in a certain way fearing the same injury again. However, they still think that rehabilitation and treatment is not necessary for finding relief from ankle sprain, and believe that it will go away with time. However, this is not the case.

Rehabilitation exercises are necessary and help the ankle to heal completely. Physiotherapy is an effective treatment for ankle sprain. It can bring relief, speeds up the recovery process, and reduces the chances of its re-occurrence.

In this blog, we’re going to see how physiotherapy can help reduce pain & gets you back to a healthy lifestyle.

What is an Ankle Sprain?

An ankle becomes sprained when ligaments are stretched beyond its natural length and forces are absorbed by secondary stiffening structures, such as surrounding muscles and joint capsule. Symptoms may include pain, swelling, bruises, and limping on the feet.

In a typical ankle sprain, when there is no fracture, the injury caused to the ligament and support tissue will cause inflammation of the ankle tissues and less stability.

Once the initial swelling and pain has been controlled it will be important to strengthen and retrain the muscles around ankles to improve stability of the joints and prevent future injury.

Symptoms of Ankle Sprain

Ankle sprain is caused by incidents, such as foot rolling or stepping down wrong from a step or walking on uneven ground. This leads to pain and swelling in the affected area, and creates difficulty in walking. The pain also leads to disruption in the muscles. It is very commonly seen in people who are involved in sports.

How do you avoid a sprain on your ankle?

If you’ve sprained your ankle, you can understand the severity of the injury that makes walking extremely hard. Hence, it is best to prevent it to avoid problems later on.

To avoid having a repetitive ankle sprain, you should be wearing supportive shoes and you shouldn’t wear high heels or shoes with flat soles if possible. Avoid or minimize all activities in which swelling or pressure peaks. Try an ice soak to find out if that is a solution. If swelling persists, elevate the ankle and do some ankle pumping if possible. It is best to see your doctor or a physiotherapist for proper guidance and treatment.

Physiotherapy Treatment for Ankle Sprains

Physiotherapy treatment involves a series of steps to help you find relief from the pain and discomfort of an ankle sprain.

Strengthening Exercises

A physiotherapist will recommend strengthening exercises to help you regain movement at the ankle and strengthen the muscles around it. These exercises are also known as neuromuscular exercises.

Mobilization Therapy

When you are having an ankle sprain, regaining the complete range of motion is necessary. In addition, you need to reduce the pain to get back to living a normal life and perform daily activities smoothly. For this, physiotherapists may mobilise around your ankle joint and soft tissues to reduce swelling or muscle tightness.

Taping & Bracing

Besides exercising, taping and bracing the ankle can help. When you get back to performing your everyday activities, they will support your muscles and ligaments, and provide you confidence to use your ankles for full functioning.

Get Started with Physiotherapy with us!

Once you have ruptured your ankle your chances of re-injuring become higher. So, you must get timely treatment to avoid any further complications.

At Proremedy Physiotherapy, a sprained ankle is one of the most common ankle injuries we help to treat. We can offer a program that allows you to return your ankle function. Our physiotherapists will apply treatments to relieve pressure and protect your injured ankle from weight-bearing activities.

The time required for recovery is different for each patient as healing of the ligaments usually takes 4 or 6 weeks, but swelling might be present for several months.

Taking definite action to rehabilitate your ankle will help you heal faster and will prevent future sprains. Get your ankle checked by our expert physiotherapists and take precautions to stay safe.

Book an appointment with us today!

Physiotherapy Treatment for Frozen Shoulder: Is it Effective or Not?

Physiotherapy Treatment for Frozen Shoulder: Is it Effective or Not?

Frozen Shoulder is a medical condition in which a person experiences pain and stiffness in the shoulder joint. It is also known as adhesive capsulitis. It restricts the movement of the arm and causes obstructions in performing day-to-day activities.

The adhesive capsulitis is found in between 6% and 1% of populations. Most commonly, the condition affects women over 45. People who are at risk of developing frozen shoulder include the following-

-People who have diabetes mellitus

-People with immobilized shoulder due to any other reason like surgery or injury

-People with a history of stroke, Parkinson’s, diseases affecting the thyroid gland.

To ease pain and restore the mobility of the shoulders, physiotherapy for frozen shoulder  is recommended.

Physiotherapy treatment for frozen shoulder helps to find relief from the pain. It is an effective treatment to speed up the healing and recovery process.

In this blog, we’re sharing information on frozen shoulder  and how physiotherapy treatment can help. Let’s read further to know.

Symptoms of Frozen Shoulder

There are three phases involved in the symptoms of frozen shoulder. They include:

#1 Freezing Phase

In this stage, you will suffer with extreme shoulder pain and the onset of stiffness in your shoulder. This is the phase when your shoulder won’t be completely frozen but will start freezing and solidifying. This phase can last for 3 to 9 months.

This is definitely a long time of suffering, but you shouldn’t undergo aggressive treatments during this phase. However, you can opt for pain relief treatments, such as anti-inflammatory medication and some modalities at the physiotherapy clinic like Laser and Interferential Current to minimize and control pain.

#2 Frozen phase

In the next stage, your shoulder will suffer with more stiffness. This transition from phase 1 to 2 can be painful. Here your ability to move your shoulder will be limited. The phase can last for 4 to 12 months and can be very difficult to tackle.

Upon reaching this phase, you can consider Physiotherapy treatment for frozen shoulder to find relief. It can help to improve your range of motion and reduce stiffness. It is recommended to use heat or ice throughout the frozen stage to relieve muscle pain before you begin your exercise program.

At this stage, strengthening exercises are added to keep muscle strength.

#3 Thawing phase

During the thawing phase, you will experience a gradual return to normal motion. The pain and stiffness goes away. The phase can last from 12 to 24 months.

Physiotherapy is the right treatment to recover from this phase. Strengthening exercises are extremely important since there is significant shoulder slack after several months without movement. Exercises for all surrounding musculature are included in this phase.

Also Read: Benefits of Physiotherapy for people with injuries & disabilities

How is it diagnosed?

Physical therapists do not see patients with adhesive capsulitis until early in the freezing phase or well into the freezing phase. Your physical therapist will do a thorough check up involving a comprehensive health history for further evaluation.

Also Read: Physiotherapy for treatment of Arthritis

How can a Physical Therapist help?

A physical therapist will work at restoring your movement and decreasing pain to help you perform daily tasks. Exercise has been shown to be more effective for people with phase two or higher.

Your treatment can include physiotherapy exercises for frozen shoulder pain that are designed for your specific needs.

Is Physiotherapy for Frozen Shoulders Effective or Not?

Yes! Physiotherapy is an effective treatment for frozen shoulder pain. It can reduce the need for surgery and can speed up the recovery process. If you are suffering with pain and stiffness in your shoulders, it’s time to see a physiotherapist in Mississauga.

At Proremedy Physiotherapy, we have experience in helping our patients find relief from a variety of medical conditions and illnesses. We can help you get rid of your shoulder joint pain and get back to your normal routine.

To find relief, Book an appointment with us today!


Frequently Asked Questions (FAQs): 

1. What happens if the frozen shoulder is left untreated?

If frozen shoulder is not treated, it may cause severe pain, loss of mobility, and reduced range of motion in the shoulders.

2. Is stretching effective for frozen shoulders?

Stretching exercises can be beneficial for treating frozen shoulders. They help to relieve tension and stiffness in the muscles so you can relax. They also restore mobility and improve the functioning of your shoulders.

3. Why is a frozen shoulder more hurtful at night?

Inflammatory conditions, including frozen shoulders, become worse at night. It is caused by high pressure on the shoulder joint, which results in increasing pain.

4. Why is frozen shoulder more common in women?

Frozen shoulder is commonly seen in women who have a sedentary lifestyle, weak postural muscles, and suffer hormonal imbalance. All these conditions make them more prone to having it.

5 Best Pelvic Floor Exercises for Women

5 Best Pelvic Floor Exercises for Women

Women often face pelvic floor weakness after childbirth or as a result of aging. Weak pelvic muscles can also be a result of bad posture, poor bowel and bladder behavior, core weakness, and many more.  Pelvic muscles provide support to the bowel, bladder, and uterus, so when they weaken, the organs of your body are not supported well and may lower or displace. Which would result in a prolapse. Weak pelvic floor muscles or tight pelvic floor muscles can both cause urine and fecal incontinence. There are 5 Best Pelvic Floor Exercises for Women that can beneficial for women.

The pelvic floor muscles are also crucial for sexual function. If these muscles are healthy and strengthened, women will feel less pelvic pain during intercourse. 

While being pregnant, the pelvic floor muscles support the baby and help during the whole pregnancy process. However, the muscles may weaken during pregnancy and childbirth, and commonly lead to leakage or prolapse

Pelvic floor physiotherapy treatment includes checking these muscles and prescribing pelvic floor muscle exercises that specifically target these muscles based on the examination. 

There are several benefits of doing pelvic floor exercises, such as:

  • Reduces the risk of vaginal & rectal prolapse
  • Speeds up recovery after childbirth
  • Helps with recovery post pregnancy
  • Healthier bladder and bowel behaviour 

The exercises can help strengthen women’s health which usually needs attention post-pregnancy. They work on your pelvic organs to provide you relief from pain. 

In this blog, we are recommending the 5 best exercises to strengthen your pelvic floor muscles. Let’s have a look at them to find a solution to your problem. We recommend that you get examined by a physiotherapist before starting any exercises as they cause more harm than good if done incorrectly. Women with tighter muscles may first need trigger point release and lengthening of muscles before they can start strengthening them. 

1. Kegels 

Kegels is an exercise for contracting and relaxing your pelvic floor muscles. The exercise is named after Arnold Henry Kegel who was an American gynecologist. He invented these exercises as a non-surgical treatment of urinary continence which is caused by perineal muscle weakness. If you are struggling with urine leakage because of not making it to the bathroom on time, then Kegel exercises may be able to help you.

However, don’t forget to see a physiotherapist to determine whether these are a fit for your condition. A lot of times we see patients who have self-prescribed exercises to themselves or their doctor told them in passing to start Kegels if leakage occurs and made their condition worse. Especially for stress incontinence where you leak if you laugh, jump or cough. If you do Kegels on muscles that are already tight, you are making the problem worse. 

This blog is a guide to people who have been prescribed these exercises by a trained medical professional and after a physical exam. 

Technique to perform Kegels:

  • Sit down in a relaxing position. Close your eyes, and think about muscles that can stop urine leakage. 
  • Tighten those muscles of your body. 
  • Hold yourself in this position for 3-5 seconds. You should feel as if your muscles are lifting up because of tightening.
  • Release the muscles and relax your body. 
  • Repeat the exercise about 8-10 times.

2. Squats

A strong core can support the pelvic muscles and improve your pelvic health. Research shows that standing up core exercises may be better for women who have been diagnosed with a diastasis recti. Squats engage one of the largest muscles in your body. They can help you with strength improvement. While performing squats, you must ensure to stay firm and tighten your belly. 

An important part of this is functional core training which includes how to breathe, what area to tighten and release during which pet of the exercise. We recommend you see your pelvic floor physiotherapist learn the correct form of exercise. 

Technique to perform Squats:

  • Keep your body in a standing position with your feet hip width apart. 
  • Bend up to your knees to let your buttocks down towards the floor. Go down as much as you feel comfortable. 
  • Make sure your back is straight and it should be tilted forward. Keep your knees in line with your toes. 
  • Tighten your buttocks and pelvic floor when you stand up. 
  • Repeat the exercise, while doing it 10 times in a set. 
  • Take some rest and then do another set.

3. Bird Dog 

An exercise to work on your abs, back, glutes, and hips, we have Bird Dog. It leads to full-body movement when you engage several muscles of your body at a given time. These muscles include pelvic floor muscles as well. Therefore, Bird Dog is a very beneficial Pelvic Floor exercise for women.

Technique to perform Bird Dog:

  • Go on all fours. Keep wrists parallel to your shoulders and knees parallel to your hips. Your back must be straight and your neck in a neutral position.  
  • Tighten your core and keep your shoulder blades down towards your hips. 
  • Now, straighten and raise your left leg and then right arm. Keep your pelvis and shoulders neutral. Keep your head straight. Hold the position for 2-3 seconds. 
  • Bend and lower your leg and arm. Maintain stability in your body and then switch the position by raising your right leg and left arm. This can be called as 1 repetition.
  • You can do 10 repetitions and 3 sets of this exercise.

Also Read: Benefits of Physiotherapy for People With Injuries & Disabilities

4. Bridge

The bridge is also a crucial part of pelvic floor exercises for women. Although it primarily strengthens the core, it is aimed at glutes as well. If the exercise is performed properly, it activates several pelvic floor muscles of your body. 

Technique to perform Bridge:

  • Lie on your back, then bend your knees. Keep your feet flat on the floor while keeping them some width apart. Keep your arms on their sides with palms facing downwards.
  • Tighten your buttocks and pelvic floor muscles, and lift them up.
  • Hold the position for 3-5 seconds while maintaining stability.
  • Relax your buttocks and pelvic floor muscles, and lower your body to the ground.
  • Go back to the starting position. Repeat the exercise for about 10 times. 
  • Take rest after 10 sets and then perform two more. 

5. Split Tabletop

Split Tabletop is a leg exercise that is usually performed in Pilates. When you add the split, you activate your abs, and hips along with pelvic floor muscles. 

Technique to perform Split Tabletop

  • Lie down on the floor on the support of your back. Keep your knees bent so your thighs are perpendicular to the floor. 
  • Keep your abs tightened and inner thighs activated with legs touching each other.
  • Now, start splitting your legs so your knee falls outward while moving towards a comforting position. 
  • Then, raise your body and start again. 
  • You can do 10-15 repetitions and 3 sets of this exercise.

Physiotherapy for Pelvic Floor Muscle Training

Physical therapists can provide proper training on the function of the pelvic floor muscles. They help the patient to understand their pelvic health and help them to exercise these muscles to reduce the risk of symptoms. This encourages the patient to regularly exercise and adopt pelvic floor muscle training in their daily lifestyle. The patients need to constantly practice the exercise and engage the muscles to achieve good results. However, if done wrong or if done by someone who is not a candidate for these exercises, you may make your problem worse. 

At Proremedy Physiotherapy, we have the understanding and ability to educate our patients about their health conditions. We advise you on the right exercises that can help you find relief and get into better health. We have Pelvic floor physiotherapists who can guide you to perform the above exercises properly so that you can achieve the maximum results. You can consult our experts to know more about pelvic health physiotherapy services and to get started with proper treatment. 

Physiotherapy An Effective Treatment For Arthritis?

Physiotherapy An Effective Treatment For Arthritis?

Is Physiotherapy An Effective Treatment For Arthritis?

Physiotherapy is an effective treatment to treat chronic pain and provide relief. It has the power to restore the quality of your life and ensure faster recovery from any pain or injury. People who have been suffering from Arthritis commonly seek Physiotherapy in Mississauga for managing their pain. The therapy helps to ease pain, increase flexibility and range of motion and builds correct posture.

In this blog, we are going to see how physiotherapy can offer you an effective solution to treat the problem of arthritis. So, let’s read further to know this. 

What is Arthritis?

Arthritis is the inflammation of one or more joints. It causes severe pain and makes it difficult for you to get around freely. The condition majorly affects the knees because they carry most of the body weight.

If you have severe arthritis, it can also affect your hands and arms making it impossible for you to do even the daily tasks. In a few cases, joints can become deformed and twisted. 

In Canada, Arthritis is the leading cause of disability affecting over 4.6 million people aged 15 years and above. Although it affects millions of people, arthritis is seen more in women than men. 

Understanding the problem of arthritis can help you manage its effects. Medications help in the treatment but getting the help of physiotherapists is also beneficial. They help you find other methods of pain relief to recover faster.

Symptoms of Arthritis

The symptoms of Arthritis include- 

  • Swelling 
  • Joint stiffness 
  • Extreme joint pain
  • Decreased range of motion

These may worsen with age. So, it is important to find the right treatment for arthritis before it worsens. 

Common Types

  1. Osteoarthritis

Under this, the flexible cartilage at the end of each joint or bone wears down. This causes extreme pain, swelling, and difficulty moving the joints. The problem usually occurs in the hips, knees, neck, and lower back.  

  1. Rheumatoid 

Rheumatoid leads to inflammation of the joints and tissues that surround it. It may cause swelling in different organs of the body and which is why we call it a systemic illness. 

  1. Juvenile Idiopathic Arthritis

JIA or Juvenile Idiopathic Arthritis is a chronic, non-infective, and inflammatory disease. The problem mainly affects children and adolescents. 

How can Arthritis make your life difficult?

Living with Chronic Arthritis can prevent you from actively engaging in your professional and social life, thus hampering your quality of life. People struggling with the problem usually experience poor physical and mental health. 

Arthritis can also make it challenging for you to carry out your day-to-day tasks, such as

  1. Eating: While suffering from chronic joint pain and swelling, eating can be difficult for you. You may feel it hard to bend and pick up a spoon or cut a piece of meat with a knife. All of these need you to apply pressure which can be painful. As a result, you may lose your appetite and daily nutrition intake decreases.
  1. Walking: A common physical activity such as walking can also be difficult if you don’t find relief from Arthritis. It can be extremely painful to walk even for a few meters. If you are suffering with mobility issues, you may need the help of assistive devices such as canes and walkers. 
  1. Climbing Stairs: If you are suffering with pain in knee, hip, foot, back, and ankle, climbing stairs can also be an issue. You may not feel comfortable climbing the stairs because it will hurt and the pain may increase as well.  
  1. Maintaining Hygiene: Maintaining daily hygiene and grooming yourself can be another difficulty when you have arthritis. Simple personal hygiene activities such as brushing teeth, washing hands with soap and water, combing your hair, cleaning your body parts can be a task. These activities require a lot of movement that causes pain. 
  1. Cleaning: Taking care of household activities such as sweeping, mopping, and more can also be affected. A person with arthritis may find it hard to look after everything all alone.  

Physiotherapy Effective Treatment For Arthritis

Leaving arthritis untreated can lead to major disability for a person. Also, simply taking medication isn’t enough because the pain can worsen over time while severely affecting your daily life. Therefore, you need to take action to control it before it is too late. 

Physiotherapy for arthritis comes for your rescue. It is a natural treatment that can help you treat the problem of Arthritis. As physiotherapy is effective in treating people with injuries and disabilities, there’s no reason you shouldn’t go for this.

Physiotherapists begin with assessing your muscle strength and then check the range of movement in your joints. They guide you with techniques and strengthening exercises that can bring your joints back to their working condition.

By understanding the problem of Arthritis, physiotherapists can help you manage your symptoms better. Our Physiotherapists in Mississauga have a sound knowledge of treating people who are suffering from this condition. We can provide you a customized treatment plan to help you find relief from pain, swelling, and stiffness in your muscles.   

Before giving out a plan, we always consider your prescribed medications to synchronize our treatment accordingly. Our treatment includes strengthening exercises for muscles around the joints. This helps to heal your joints and get relief from pain with no pain relievers that harm your body if used in the long term.

Here are the treatments that we use to offer to Physiotherapy Effective Treatment For Arthritis:

  1. Acupuncture

This technique helps to stimulate the brain to enhance the production of endorphins which is a mood uplifter hormone in the body. Specialized needles are used to correct the flow and relieve the pain. 

  1. Hydrotherapy

Under this technique, water is used to provide relief from the symptoms. Physiotherapists help with special exercises that are performed in water with a temperature between 33 to 36 degrees Celsius. 

  1. Massage

Massage therapy is performed to release cortisol, a stress hormone, and stimulate the brain to uplift your mood. 

  1. Hot and Cold packs

Hot packs are used to stimulate blood flow to the affected part of your body and relieve the pain. Cold packs are used to reduce the inflammation and swelling in your body.  

Final Words

With Physiotherapy sessions, you can find extreme relief from the symptoms of Arthritis. Not only an improvement in your lifestyle, but the treatment will also be beneficial for you in the long run. By restoring mobility, relieving pain, and helping you get back to your feet, will bring you back to a position where you can do all your everyday activities with ease and efficiency. 

At Proremedy Physiotherapy, you can use our customized treatment plans and services as per your body needs. Our team of expert physiotherapists will diagnose the problem of assessment and provide personalized solutions to treat them.

Book an appointment on- (905) 796 4647 & avail the best Physiotherapy services in Mississauga.