Loosen that tie! Stretches for the office

If you’re reading this you’re (very likely) sitting at a computer, and have done/will be doing so for a large chunk of today. You likely sit in the same position allllllll day, and I promise it’s not contributing to muscle looseness. Fear not office warrior! Stretching your body at regular intervals, no matter where you are, is the best way to combat muscle tightness. Plus it just feels good!

Before you get too stretch happy, there are a couple of things to keep in mind: start slowly, breathe normally and try to relax. You’ll want to hold each stretch for 15-20 seconds, and be sure to stretch both sides!

Finger and Hand: Place your hands flat on your desk, palms down. Actively stretch your hands while spreading your fingers apart until you feel a stretch. Repeat 5 to 10 times. 

Wrist: Sit up straight in your chair. Lift one arm straight out at shoulder height with your palm facing upward. Gently grab your fingers with your other hand. Slowly stretch the fingers of your straight arm back towards you. Repeat 5 to 10 times. 

Shoulders/triceps: We’ll use a visual here. Be sure to switch sides!


Spine Twist: Again, a visual aid seems easiest.


For more information about stretches to do in the office, ask any of our physical therapists. They can help you get back to loose and limber by teaching you the right ways to stretch.


Moving forward: we’re now on social media!

We spend a lot of our time making sure YOU are in a place where you can move freely without pain or discomfort. That doesn’t leave much time for us to cruise the internet, looking for physiotherapy related comics to post (it takes way more time than you’d think…)

ImageAs a way to help keep us moving forward towards serving you best, we’re going to use the bit of time that we do have to make sure our social media pages are helping you keep up to date on what’s happening in the clinic, in the world of physiotherapy, and in the sports circles around Ottawa.

Follow us on Twitter to keep on top of a little bit of everything from new physio studies to happenings around Ottawa

Like us on Facebook for up to date info about what’s happening in the clinics and links to our newest blog posts.

Speaking of, you might have noticed we’ve got a fancy new layout here on the blog! You can follow along here too, and feel free to post your feedback in the comments.

Even with all these fancy new things, if you need to book an appointment the best way is still to call your clinic of choice. Then you can ask to be set up with our online booking system. Welcome to the Ottawa Physiotherapy and Sport Clinics of the future!

Orleans Clinic: 613-830-3466     Westboro Clinic: 613-728-4160     Barrhaven Clinic: 613-825-8548

Pes Anserine Bursitis, or "My knee hurts!"

Knee and back pain are kinda like a really good steak: everyone has experienced it, or at least knows someone who has. The types with flashy names like “runner’s knee” (patellofemoral pain) or “lumbago” (lower back pain) get all sorts of attention, but what about poor old “hurt goose’s foot”?! An awkward way of describing for anserine bursitis, it doesn’t really tell you what’s going with your knee, does it? Not to worry, that’s what we’re here for.

Because it often pops up right alongside other knee problems (MCL tear anyone?), this injury is often overlooked. The “goose’s foot” refers to the pes anserinus, the conjoined leg tendons that connect to your tibia, just below your knee cap, on the inner side of your lower leg. They’re most there to flex the knee, but also stabilize it side-to-side.

Guess it’s not surprising then that pes anserine injuries are found most commonly in young individuals playing sports with lots of side-to-side movement. Risk is also increased in people with tight hamstrings, who overpronate when running, or who are obese. Pain normally creeps in when going from sitting to standing or climbing up stairs, but walking along a flat surface feels just fine. Especially when the injury is due to some feat of athletics, the pain can occur when stretching the hamstrings or reproduced with some stretches by your physiotherapist.

Not a young buck but still struggling with knee pain you think might fit that description? Pes anserine bursitis also occurs in older patients with articular cartilage damage. It often coincides with osteoarthritis of the knee, increasing the severity of pain and functional limitations.

So, hurty knees, what are you going to do? No matter the knee pain, it’s important to have it diagnosed, since there are SO many different things that could be going on. If it is pes anserine bursitis the first thing you’ll likely be prescribed is rest. Anti-inflammatory medications will help with swelling and pain, but won’t fix the problem. Physiotherapy is what you’ll need to correct the biomechanics that lead to your injury, and ultrasound or electrical stimulation will also help reduce inflammation.  Take action now and count your lucky stars: the need for surgical intervention is rare for this injury!