Physiotherapy & Sports Injury Clinic in Mississauga

Most people spend a significant portion of their day at work. Whether sitting at a desk, standing for long hours, lifting and carrying, or performing repetitive tasks, the way we move and position our bodies during our workday has a profound impact on our musculoskeletal health. Poor workplace ergonomics can lead to chronic pain, stiffness, repetitive strain injuries, headaches, and decreased performance. Fortunately physiotherapy offers practical, evidence-based strategies to improve ergonomic setup, correct movement patterns, and reduce the risk of injury. At Dynamic Physiotherapy in Mississauga our team works with clients to assess their workstations, identify problematic movement habits, and create personalized plans that support both comfort and productivity. Workplace ergonomics refers to the relationship between the worker and their environment. This includes desk height, chair support, keyboard and screen placement, standing posture, lifting techniques, and even patterns of movement throughout the day. When these elements are misaligned with the body’s natural biomechanics our muscles, joints and connective tissues have to compensate. Over time these compensations lead to pain, muscle imbalances and soft tissue irritation. A common example is forward head posture and rounded shoulders from sitting too long in a poorly arranged workstation. This posture can contribute to neck pain, upper back tension and headaches, all of which can affect mood and work performance. Physiotherapists are trained to recognize these patterns and guide individuals toward ergonomic solutions that facilitate healthy posture and movement. The first step in addressing workplace ergonomics is a comprehensive assessment. At Dynamic Physiotherapy we start by understanding your specific work environment, daily tasks, physical complaints and movement patterns. We observe how you sit, stand, lift, reach and transition throughout your workday. We may assess your posture at your desk, how you use your keyboard and mouse, how high your monitor is positioned and how your feet and hips are placed in your chair. We also look at how you transition between tasks and how often you take breaks to move. This detailed evaluation helps us pinpoint areas that increase strain and determine appropriate corrective measures that are realistic and sustainable. Once we have assessed your ergonomic needs we begin to implement corrective strategies. For desk workers this often includes adjusting chair height and support, ensuring monitor placement is at eye level, positioning the keyboard and mouse to allow relaxed shoulders and neutral wrists, and recommending supportive seating or accessories like lumbar rolls or footrests. For standing roles or frequent lifting tasks we focus on body mechanics and safe movement techniques. This might include instruction on proper hip hinge techniques for lifting, guidance on weight distribution during prolonged standing, and suggestions for anti-fatigue mats or supportive footwear. Each recommendation is simple, practical and tailored to your work demands. Beyond adjusting equipment and workstation setup physiotherapy also targets the body itself. Movement-based interventions such as strengthening exercises for weak muscles, stretching for tight tissues, and neuromuscular retraining are central to ergonomic success. For example a person with upper extremity discomfort may benefit from strengthening of the scapular stabilizers and rotator cuff muscles combined with stretching of chest and neck muscles. These interventions help balance muscle length and strength relationships, reduce compensations and improve overall movement quality. Our physiotherapists provide clear instructions and progressions so that these exercises can be performed safely both at the clinic and at home. Another valuable component of workplace physiotherapy is education on pacing and break strategies. Prolonged static postures are a major contributor to discomfort regardless of how ideal your ergonomic setup may be. Taking frequent short breaks to stand, stretch and move increases blood flow, reduces muscle fatigue and resets posture. We often recommend simple movement routines that can be done every hour or during task transitions to minimize stiffness and keep tissues engaged. These routines may include gentle neck and shoulder mobility work, hip openers, seated spinal twists, or light activation exercises. Education around timing and frequency of breaks is just as important as correcting posture. The benefits of physiotherapy for workplace ergonomics extend beyond pain reduction. Improved ergonomics and movement patterns can lead to increased energy levels throughout the day, better focus, higher productivity and a greater sense of physical comfort. When the body is supported in a functional posture and movement is efficient the mind is freer to concentrate on tasks. Individuals often report less fatigue at the end of the day, fewer headaches and a general improvement in well-being. This holistic improvement is especially impactful in busy work environments where stress and physical demands are high. Workplace ergonomics isn’t just relevant to office workers. People in a wide range of occupations can benefit from physiotherapy assessment and intervention. Healthcare workers who perform frequent lifting and transfers may need instruction on body mechanics and core stability to protect their low back. Retail employees who stand for long periods can benefit from strategies to distribute load, improve posture and reduce lower limb fatigue. Tradespeople using repetitive tools may need targeted strengthening and mobility work to protect joints and tendons. In each case physiotherapy provides solutions that are specific to the job demands and the individual’s physical response to those demands. For employers there are also clear advantages to investing in workplace ergonomics through physiotherapy. Fewer musculoskeletal complaints can lead to reduced absenteeism, lower long-term disability costs, less turnover and improved employee satisfaction. A proactive approach to ergonomic health sends a message that employee well-being matters and can foster a healthier workplace culture. At Dynamic Physiotherapy we are happy to work with individuals or collaborate with organizations looking to support employee health through ergonomic assessments, movement education and tailored physiotherapy plans. If you are experiencing pain related to your work environment or simply want to improve comfort and performance at work, physiotherapy can help. At Dynamic Physiotherapy in Mississauga we provide professional ergonomic assessments, corrective exercise programs, movement retraining and education that empower you to work smarter without compromising your physical health. Call us today at (905) 273-5433 or visit www.dynamicphysiotherapy.ca to book your ergonomic assessment and start moving and working with greater comfort and confidence.

Running is one of the most accessible and effective forms of exercise. It strengthens the cardiovascular system builds lower-body strength and supports mental well-being. For many residents of Mississauga running is part of daily life whether training for a race staying active or simply enjoying outdoor exercise. However because running involves repetitive motion and significant force on joints and soft tissues a range of injuries can develop over time. From plantar fasciitis and knee pain to shin splints and Achilles tendon issues these running-related conditions can sideline even the most dedicated runner. Fortunately physiotherapy offers targeted solutions to address pain promote healing and help runners recover faster while reducing the risk of future injury. Running injuries often stem from a combination of factors including poor biomechanics training errors muscle imbalances previous injury and sudden increases in training intensity or mileage. Runners may develop pain not because of one single incident but from cumulative stress on tissues that are unable to adapt to the load placed on them. A physiotherapist can assess each runner’s movement patterns strength flexibility and training history to pinpoint the underlying causes of pain. This comprehensive approach not only treats symptoms but also corrects the dysfunctional movement patterns that contribute to injury in the first place. One of the most common running injuries is plantar fasciitis, characterized by pain along the bottom of the foot particularly near the heel. Plantar fasciitis often presents in the morning or after periods of rest and may worsen with prolonged standing or running. Physiotherapy for plantar fasciitis involves manual techniques to mobilize the plantar fascia soft tissues and joints combined with prescribed stretching and strengthening exercises. Techniques such as therapy ball mobilization along the arch and calf stretches help reduce tension and improve tissue flexibility. Strengthening exercises for the foot intrinsic muscles and lower leg can improve shock absorption and reduce strain on the plantar fascia during running. Another frequent complaint among runners is patellofemoral pain syndrome, often experienced as pain around or behind the kneecap especially when running downhill or up stairs. This condition is usually related to poor hip and knee mechanics weak gluteal muscles or tight quads and iliotibial band tissues. A physiotherapist can design a corrective exercise program to strengthen the glutes quads and core while addressing flexibility limitations. Movement retraining helps runners improve knee alignment and tracking during gait which relieves stress on the patellofemoral joint and enhances running efficiency. Shin splints or medial tibial stress syndrome is another concern for runners frequently caused by repetitive impact on the lower leg structures. Pain occurs along the inner shin bone and is often related to training errors such as increasing mileage too quickly poor footwear or hard running surfaces. Physiotherapy interventions include soft tissue mobilization for tight calf and tibialis muscles gait analysis to identify biomechanical contributors and graduated loading programs to strengthen lower leg muscles. Incorporating balance work plyometric progression and proper warm-up and cool-down routines also supports recovery and reduces recurrence. Achilles tendon pain and tendonitis is a condition runners encounter when the large tendon connecting the calf muscles to the heel becomes irritated. This often results from sudden increases in running intensity limited calf flexibility or weaknesses in the posterior chain. Physiotherapy at Dynamic Physiotherapy in Mississauga uses a combination of manual therapy to release tight tendons and muscles and progressive eccentric strengthening of the calf and Achilles tissues. Eccentric exercises help remodel tendon fibers improve load tolerance and reduce pain. Teaching runners how to warm up properly and gradually progress training intensity supports a safe return to running. A thorough biomechanical assessment is a key step in effective running injury rehabilitation. Physiotherapists observe running gait either in clinic or with video analysis to identify deficits in stride length cadence foot strike pattern hip and trunk stability. Small inefficiencies in gait can lead to overuse of specific tissues and contribute to conditions such as IT band syndrome meniscus irritation and stress reactions. Correcting these patterns through gait retraining and targeted strengthening not only alleviates pain but enhances running performance. Flexibility and muscle balance are also essential focuses of physiotherapy for runners. Tight muscles such as the hamstrings hip flexors or calves can alter joint mechanics and place undue stress on adjacent tissues. By addressing these imbalances with manual techniques and tailored stretching protocols physiotherapists improve overall mobility and reduce compensatory movement patterns. Strengthening opposing muscle groups concurrently reinforces balanced functional movement. Another valuable component of physiotherapy for runners is education on training progression and injury prevention. Many runners inadvertently overload their bodies by increasing weekly mileage too rapidly switching running surfaces frequently or neglecting recovery. Physiotherapists guide runners in developing structured training plans that incorporate rest days cross-training and gradual progression to allow tissues to adapt. Advice on proper footwear selection based on foot type and running style also plays a role in minimizing impact forces and protecting vulnerable structures. Physiotherapy also supports runners through post-injury return-to-running programs that emphasize safe reintegration of impact and performance demands. These programs include staged progressions from walking to jogging to sustained runs with appropriate rest intervals. Incorporating strength maintenance mobility warm-ups activation exercises and proprioception work helps ensure that the body is prepared for each step of the progression and capable of handling increased running loads without re-injury. Regular monitoring by a physiotherapist during this return phase enhances confidence and safety for the runner. Pain management strategies are another aspect of physiotherapy care for running injuries. Techniques such as therapeutic ultrasound manual trigger point release shockwave therapy and electro-acupuncture may be used in conjunction with exercise to help reduce inflammation promote tissue healing and ease discomfort during the early stages of recovery. These modalities support the body’s natural healing process and can facilitate more productive engagement in corrective exercise programs. An often overlooked piece of running injury prevention is core strength and stability. The trunk and pelvis serve as the foundation for efficient lower limb movement and shock absorption. Weak core muscles can lead to excessive motion at the hips or knees increasing stress on these joints and associated tissues. Physiotherapy programs include core stabilization exercises that strengthen the deep abdominal and back muscles and improve dynamic control during running. This enhances overall movement efficiency and reduces compensatory strain during repetitive impact. For runners in Mississauga balancing busy schedules work and other life commitments making time for injury prevention and recovery can be challenging. Physiotherapy offers flexible strategies that integrate seamlessly into your routine whether you run competitively recreationally or for general fitness. Simple warm-up routines dynamic stretches and strength exercises that take a few minutes added to your running schedule can make a substantial difference in tissue resilience and performance capacity. Physiotherapy for running injuries is not just about returning to running as quickly as possible but about returning with greater strength improved mechanics reduced risk of future injury and enhanced performance. Professional assessment and individualized care empower runners to understand their bodies and build sustainable habits that support both joy in the sport and long-term musculoskeletal health. If you are a runner experiencing pain stiffness or limitations in your training or want guidance on injury prevention and performance optimization health and fitness pilates and physiotherapy can help. At Dynamic Physiotherapy in Mississauga our experienced team offers comprehensive assessment corrective exercise gait analysis and personalized rehab plans designed to help runners recover confidently and run stronger. Call us today at (905) 273-5433 or visit www.dynamicphysiotherapy.ca to schedule your running injury assessment and take the next step toward pain-free running and improved performance.