Each segment offers practical advice to help listeners better understand common injuries, the role of physiotherapy, and simple strategies for safe recovery.
Content available in French only.
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June 18, 2026
Plantar fasciitis is one of the most common causes of foot pain, affecting approximately one in ten people during their lifetime. This chronicle explains what plantar fasciitis is, why the pain is often more intense during the first steps in the morning, and, most importantly, which strategies can help promote recovery.
Plantar fasciitis is an acute irritation of the plantar fascia, a thick band of fibrous tissue located under the foot that extends from the heel to the toes. This structure plays an essential role in supporting the arch of the foot and absorbing forces during walking.
When the plantar fascia becomes irritated, it can cause sharp pain under the heel, especially during the first steps taken in the morning.
When irritated, the plantar fascia becomes extremely sensitive because it is one of the main structures involved in supporting the arch of the foot. It can be compared to a strong cord connecting the heel to the toes.
With every step, the fascia tightens to support the arch under the body’s weight. When the tissue is already irritated, each weight-bearing movement places tension on sensitive fibres, which can make simple activities such as walking, climbing stairs or standing for long periods very painful.
Morning pain during the first steps is one of the most characteristic signs of plantar fasciitis. During the night, the plantar fascia is barely used and the foot often remains slightly pointed downward, allowing the tissue to shorten slightly.
When standing up in the morning, the fascia is suddenly stretched and asked to support the full weight of the body. This sudden tension on irritated fibres can cause a sharp pain under the heel or along the arch of the foot.
After a few minutes of walking, the tissue warms up, circulation improves and the pain often gradually decreases.
Plantar fasciitis usually develops when the load placed on the plantar fascia exceeds its ability to tolerate stress. This often occurs after an increase in walking, a new running routine, a sudden increase in running volume or a long period spent standing.
Weight gain can also contribute to the development of this condition. Other common risk factors include tight calf muscles or Achilles tendons, reduced ankle mobility, and weakness in the calf or foot muscles.
Contrary to what was often believed in the past, having flat feet alone does not necessarily explain the development of plantar fasciitis.
Treatment can be summarized in three main steps: calming the irritation, restoring mobility and progressively strengthening the foot and calf muscles.
The first step is to temporarily reduce activities that significantly increase pain, without stopping movement completely. For example, it may be helpful to temporarily reduce running distance or intensity. Wearing shoes with good arch support and avoiding walking barefoot on hard surfaces can also help reduce irritation.
Gentle massage of the sole of the foot, either with the hands or by rolling the foot over a frozen water bottle for two to three minutes a few times per day, may also help relieve symptoms.
In many people with plantar fasciitis, the calf muscles and Achilles tendon are tighter than they should be, which can increase tension on the plantar fascia.
A simple exercise can be done before getting out of bed in the morning. Sit with the leg straight and place a strap or belt under the ball of the foot. Keeping the knee straight, gently pull the strap toward you to stretch the calf and the arch of the foot. Hold the stretch for 30 seconds and repeat it three times.
During the day, the calf can also be stretched while standing with the hands against a wall and the affected leg extended behind. This stretch can also be held for 30 seconds and repeated three times, up to three times per day.
Strengthening is often the most important and most overlooked part of recovery. For many years, stretching was considered the main solution for heel pain. Today, we understand that the foot and calf muscles must also become stronger.
A simple strengthening exercise is the heel raise. Standing upright, rise onto the tips of the toes, then slowly lower back down. Perform three sets of 10 to 15 repetitions. Once strength improves, the exercise can be progressed by performing it on one leg.
Recovery is often longer than people expect. In recent cases, improvement may occur within three to twelve weeks. When symptoms have been present for several months, recovery can take longer, sometimes between three and twelve months.
The good news is that most people recover very well when they understand the problem and apply the right strategies consistently.
If there is no improvement in pain intensity, frequency or duration after approximately three weeks of exercises, it is recommended to consult a physiotherapist.
A physiotherapist can assess the condition and adapt the treatment to each person’s specific needs. While the exercises presented in this chronicle can help many people, there is no single solution that works for everyone.
Depending on the situation, treatment may include manual therapy, specific strengthening of the foot muscles, balance work, mobility exercises, sport-specific progression or supportive taping of the arch. In very painful cases, taping can temporarily reduce stress on the plantar fascia, decrease pain and allow a better progression of exercises and healing.
The earlier the problem is addressed, the faster recovery generally tends to be.
Remember: Small movements create big changes.
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May 21, 2026
Hand numbness and knee pain are among the most common problems experienced by cyclists, whether beginners or experienced riders. This chronicle explains the main mechanisms responsible for these injuries, the adjustments that can sometimes be made directly to the bike, and the role physiotherapy can play in treating and preventing these discomforts.
Numbness, tingling, pins and needles, or loss of sensation in the fingers are often caused by nerve irritation or compression related to excessive pressure on the handlebars or repeated bike vibrations. In medical terminology, this condition is referred to as cyclist’s neuropathy, while the popular term commonly used is “handlebar palsy.” The most frequent compression areas are the wrist and elbow.
Several positioning factors can increase stress on the hands, including handlebars that are too far away or too low, a saddle positioned too far back, as well as a lack of variation in hand positions during rides. Increasing training volume too quickly can also contribute to the development of symptoms.
When symptoms persist or hand weakness develops, a physiotherapy assessment can help identify the affected nerve and the mechanical causes involved. The evaluation may reveal mobility restrictions, muscle tension, joint restrictions, posture-related issues, or muscle weakness contributing to nerve irritation.
Treatment may include manual therapy, nerve mobility exercises, strengthening exercises, as well as recommendations regarding bike positioning and setup.
Iliotibial band syndrome is one of the most common injuries among cyclists. This pain is usually felt on the outer side of the knee, often after a certain amount of riding time or during long rides and climbs.
This condition occurs when repetitive overload irritates the tissues located beneath the iliotibial band. Several factors may contribute to this overload, including poor saddle or cleat positioning, training overload, or deficits in stability and mobility.
Physiotherapy treatment mainly aims to identify the causes of mechanical overload affecting the knee. Assessments frequently reveal weakness of the gluteal muscles, poor pelvic stability, or stiffness in the hip and ankle.
Treatment then focuses on correcting these factors in order to allow a gradual return to cycling while reducing stress on irritated tissues.
Remember: small movements create big changes.
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April 23, 2026
With the return of warmer weather, many people get back on their bikes… and the discomfort returns too. Pain in the buttocks, neck, and lower back is common early in the season, but in most cases, it is normal and related to a loss of physical adaptation over the winter.
The body adapts to physical demands, but only if the load is progressive. After a more sedentary period, jumping back into long or intense rides can exceed the body’s tolerance and lead to discomfort. It is better to start with shorter, more frequent rides or include breaks during longer outings.
Very common, this type of pain is caused by pressure and friction on tissues that are no longer adapted to cycling. It usually improves on its own after a few rides. However, if it persists, it is important to check the saddle height, as a saddle that is too high can create pelvic instability.
A key point: a comfortable saddle is not a soft saddle. Comfort comes from proper support on the sit bones. A saddle that is too soft often increases pressure and irritation.
Often related to posture, neck pain occurs when the head is lifted to look forward while the body is leaning forward. This creates excessive strain in the cervical spine. A simple solution is to slightly lift the chest to better distribute the load across the upper back instead of concentrating it in the neck.
This is often caused by tight hamstrings pulling on the pelvis with each pedal stroke. These repeated movements can irritate the lower back. The good news is that this typically improves as the body adapts and flexibility returns.
If discomfort does not improve after a few rides, a bike fit assessment or a consultation in physiotherapy may be helpful. Factors such as limited mobility, strength deficits, or endurance issues may be involved.
Remember: small movements create big changes.
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March 26, 2026
Knee pain is very common and can quickly become concerning, especially when it limits walking, training or daily activities. However, in most cases, it is not serious and improves very well with proper management.
Knee pain often occurs when the body exceeds its ability to adapt: doing too much, too quickly, too intensely or for too long. The structures most commonly involved are tendons, menisci and ligaments.
Good news: many knee injuries, including certain meniscal conditions, heal very well without surgery when supported by an appropriate rehabilitation program.
When an injury occurs, pain, swelling and reduced mobility are common. These reactions are part of the body’s natural protection and healing process.
In the early stages, avoid panic. Use compression such as a bandage or knee brace and allow relative rest for 24 to 48 hours before gradually returning to movement. In many cases, the body improves significantly within a few days.
The knee is not always the true source of the problem. The ankle and hip should also be assessed, as limited mobility in these areas can lead to compensation and contribute to pain.
Treatment focuses on restoring mobility in the knee and surrounding joints, while strengthening key muscles such as the quadriceps, glutes, hamstrings and calves.
The objective is to help you become more mobile, stronger and better able to tolerate the demands placed on your knee.
Remember: small movements create big changes.
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February 26, 2026
Shoulder pain is extremely common. In our clinic, about one in four clients reports pain when raising their arm, along with sensations such as pinching or restriction.
The shoulder is the most mobile joint in the body. This allows for great freedom of movement but also makes it more unstable. Stability depends largely on the surrounding muscles, as the contact surface between the humeral head and the scapula is relatively small.
The rotator cuff muscles keep the humeral head properly centered. When they do not function optimally, pinching can occur, leading to irritation and pain.
The most common condition is rotator cuff tendinitis or tendinopathy. Tendinitis is acute and inflammatory, while tendinopathy is more chronic and related to gradual tendon wear.
Pain often develops after repetitive movements, overhead work, or a fall. Other structures such as the biceps tendon, bursa, labrum, or joint capsule may also be involved.
Shoulder pain does not always originate from the shoulder itself. It can come from the neck due to nerve irritation, or more rarely from another source. Mechanical pain is usually localized and worsens with movement.
Maintaining good shoulder and scapular mobility is essential, especially with common forward-leaning postures. Simple daily movements can make a significant difference.
Relative rest is recommended, but complete immobilization should be avoided. Continue moving in a controlled way while limiting painful movements, heavy loads, and extreme ranges of motion.
If pain persists, wakes you at night, or limits daily activities, it is best to consult. Most shoulder conditions respond very well to appropriate exercises and guided care.
Remember: small movements create big changes.
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January 29, 2026
Returning to the gym in January is an excellent decision for your health. Physical activity improves strength, protects joints, reduces stress, and can lower the risk of serious diseases by up to 50%.
A proper warm-up prepares the body for effort, improves performance, and reduces the risk of injury. Training load, intensity, and volume should increase gradually to allow the body to adapt safely.
Proper execution protects the spine, respects joint alignment, and distributes load effectively. Poor technique may work short term but often leads to injuries over time.
The body responds best to regular, moderate training. One session per week limits progress, two helps maintain, while three or more sessions per week allow real and lasting improvements.
Both have their place. Heavier loads stimulate fast muscle fibers responsible for strength and power, which naturally decline with age. Strength training is essential to maintain long-term independence.
In case of injury, relative rest is recommended, followed by a gradual return to movement. Avoid painful exercises without completely stopping activity. If pain persists, consulting a physiotherapist is advised.
Even though muscle mass declines with age, the body retains its ability to adapt throughout life. It is always possible to become stronger.
The objective of training is not to impress, but to stay strong, functional, and healthy for as long as possible.
Remember: small movements create big changes.
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December 4, 2025
Low back pain is very common: about four out of five adults will experience an episode during their lifetime. At Centre TMO, it is the leading reason for physiotherapy consultations related to musculoskeletal conditions.
Imaging such as X-rays or MRIs often shows age-related changes like osteoarthritis or disc wear, even in people without pain. These findings rarely explain symptoms and may lead to unnecessary concern.
Fear of movement can lead to stiffness, deconditioning, and muscle weakness, increasing the risk of recurrence. Avoiding movement altogether often makes the situation worse.
Instead of strict rest, gradual and adapted movement is recommended. Listen to your body, progressively increase mobility and strength, and focus on strengthening the core, back, and pelvis.
If you are unsure about your condition or already experiencing pain, it is best to consult a healthcare professional such as a physiotherapist.
Remember: small movements create big changes.
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November 6, 2025
Seeing a physiotherapist before pain becomes persistent is often the best move. Early consultation speeds healing and helps prevent compensations that can trigger other issues.
Physiotherapy can also help with stiffness, numbness, loss of strength or balance, dizziness, headaches, and jaw problems. You can also consult preventively to avoid injuries and improve performance.
No doctor’s referral is required. Be careful with social-media exercise videos, as they never replace an individualized assessment.
Act early, move better, and keep moving longer with a plan tailored to your body and goals.
Remember: small movements create big changes.
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October 9, 2025
We ask it all the time: ice or heat? It depends on the healing timeline. Inflammation is not the enemy, but the body’s first natural repair mechanism.
During the first 0 to 4 or 5 days, avoid both ice and heat. Instead, use gentle compression to support the natural inflammatory process.
Ice acts mainly as an analgesic. Use it if pain is 3 out of 10 or higher, for temporary relief. A typical application is 15 minutes per hour if needed.
Acetaminophen can help manage pain without slowing healing. Anti-inflammatories, when taken too early, may delay tissue repair and should be used as a last resort.
After the acute phase, heat helps improve circulation, relax muscles, and prepare the body for movement or physiotherapy.
A widely recognized framework for recovery: Protection, Education, Avoid anti-inflammatories, Compression, Elevation, Load, Optimism, Vascularization, Exercise.
Inflammation is part of healing. The body is resilient and capable of recovery when supported appropriately.
Remember: small movements create big changes.
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September 11, 2025
Back-to-school season also means back to backpacks! A bag that is too heavy, poorly fitted, or the wrong size can quickly lead to pain and postural imbalances in children.
An overloaded or poorly chosen backpack can cause neck, back, and shoulder pain, promote a slouched posture, and may even affect healthy growth. Children’s spines are still developing, making them more vulnerable to excessive loads.
The backpack should not exceed 10 to 12% of body weight. For example, a 60 lb child should carry no more than 6 to 7 lb.
Remember: small movements create big changes.
PHYSIOTHERAPY, OSTEOPATHY, MASSAGE THERAPY and ACUPUNCTURE SERVICES: FOUR CLINICS IN ONE.
If you have a sports injury, joint pain, back or neck pain, and are looking for a competent professional, the Centre TMO is your solution!
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