Fall is here in Ottawa, and for many people, that means change in routine. Summer activities wind down, hockey and other sports start back up, the weather gets cooler, and daily activities begin to look a little different.
Your body may notice those changes too.
Whether you are getting back into sports, heading to the gym more often, spending more time outdoors, or simply returning to a buiser routine, it can be helpful to pay attention to how your body feels.
Here are five things your body might be telling you this fall.
1. "That ache is still hanging around."
A little soreness after trying something new is not unusual. But what if that knee, shoulder, hip or back ache keeps coming back?
You might notice it:
- After playing hockey or pickleball
- During or after a run
- When going up and down stairs
- After sitting at your desk
- When lifting or carrying something
- During everyday activities
Pain that continues or keeps interfering with your usual activities is something worth paying attention to.
A physiotherapy assessment can help identify factors that may be contributing to your symptoms and determine whether physiotherapy is appropriate for your situation.
2. "I feel much stiffer than I did in the summer"
Summer often means more time outside and more opportunities to move. As the seasons change, your routine can change too.
You may notice stiffness when:
- Getting out of bed
- Standing after sitting for a while
- Walking after a long day at work
- Squatting or bending
- Turning your neck
- Moving your shoulders
Mobility can vary from person to person, and occasional stiffness does not necessarily mean there is a serious problem. However, if stiffness is persistent or makes everyday activities more difficult, it may be useful to have it assessed.
3. "I jumped back into sport a little too quickly."
September and October are busy months for many Ottawa athletes. Hockey season is getting underway. Soccer continues into the fall. Runners may be preparing for races, while others are returning to the gym, pickleball or other activities.
The problem? Your motivation may be ready before your body is.
Going from relatively low activity to several intense workouts or games each week can place different demands on your muscles, joints and other tissues.
Instead of going from zero to full speed, consider building your activity gradually. A few simple things that may help include:
- Warming up before activity
- Increasing training gradually
- Including strength and mobility exercises
- Taking rest days when needed
- Paying attention to change in pain or function
- Making sure your equipment is appropriate for your activity
4. "Something feels different when I move."
Sometimes the biggest clue is not pain. You may notice that one side feels different from the other, your movement feels restricted, or activity that used to feel easy suddenly requires more effort.
For example, you might notice:
- Difficulty reaching overhead
- Less confidence going down stairs
- Changes in your walking
- Difficulty getting up from a chair
- Reduced ability to squat
- A change in how you run, jump or move during sports
Changes in movement and function can have many possible causes.
Physiotherapy assessment can look at movement, strength, mobility and function to help determine what may be contributing to the change and whether rehabilitation may be appropriate.
5. "I'm avoiding actvivities I normally enjoy."
This one is easy to overlook. Maybe you have stopped going for your usual walk because your knee bothers you. Maybe you are avoiding the gym because your shoulder hurts. Maybe you have stopped playing pickleball because your back does not feel the same afterward. Or prephaps you are worried about getting back on the ice because of an old injury.
When symptoms start changing what you do, it can be a sign that something needs more attention.
The goal of physiotherapy is not simply to look at one painful area. Depending on the individual's presentation and goals, physiotherapy may include assessment, education, exercises, mobility work, strengthening and other appropriate treatment approaches.
A Quick Fall Body Check
Before you get fully into your fall routine, ask yourself:
Am I experiencing pain that keeps coming back?
Am I noticing more stiffness than usual?
Have I suddenly increased my activity level?
Does something feel different when I move?
Am I avoiding activities I normally enjoy?
If you answered yes to one or more, it does not automatically mean you need physiotherapy. But it may be worth paying attention to the change and considering whether an assessment would be helpful.
Getting Back to Your Fall Routine
Fall is a great time to get moving again. Whether your plans involve hockey, running, pickleball, hiking, the gym, walking around Ottawa, or simply keeping up with your everyday activities, give your body some time to adjust when your routine changes.
Listen to changes in pain and function, increase activity gradually, and seek appropriate healthcare when you need it.
Physiotherapy in Ottawa
At Premier Physiotherapy Clinic in Ottawa, physiotherapy services include assessment and rehabilitation for musculoskeletal and orthopaedic conditions. Treatment plans are individualized based on each person's presentation, needs and goals.
Physiotherapy may be appropriate for a variety of concerns, including sport-related injuries, persistent pain, mobility changes and difficulties with everyday activities. If you are unsure whether physiotherapy is appropriate for your symptoms, a physiotherapist can assess your presentation and discuss appropriate options with you.
Frequently Asked Questions
When should I see a physiotherapist for pain?
There is no single answer that applies to everyone. If pain is persistent, keeps returning, affects your movement, or interferes with activities you normally do, an assessment may be appropriate.
Can physiotherapy help with sport injuries?
Physiotherapy can be used as part of the assessment and rehabilitation of many musculoskeletal and sport-related injuries. Your physiotherapist can assess your individual presentation and develop an appropriate treatment plan based on your needs and goals.
Do I need a referral to see a physiotherapist in Ottawa?
Physiotherapist are primary healthcare providers in Ontario, so a physician referral is not generally required to see a physiotherapist. However, some extended health insurance plans or other funding programs may have their own requirements.
Can physiotherapy help if I am not an athlete?
Absolutely. Physiotherapy is not only for athletes.
People seek physiotherapy for many different reasons, including pain, mobility changes, injuries, post-operative rehabilitiation and difficulties with everyday activities.
What should I do if I am returning to exercise after an injury?
Start gradually and pay attention to how your body responds. Your approach will depend on the injury, your current level of function and the activity you are returning to. If you are unsure how to safely progreess your activity, an assessment with an appropriate healthcare professional may help.
Final Fall Reminder
Your body does not always give you a dramatic warning when something needs attention. Sometimes it is simply a nagging ache, a little extra stiffness, a change in movement, or an activity you have started avoiding.
This fall, take a moment to notice what your body is telling you, and make adjustments when needed.
