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Cycling is fantastic for exercise and transportation. However, the physical demands can lead to soreness and stiffness. To help you stay comfortable and reduce discomfort, we've shared 6 effective cooldown movements that counteract the typical cycling posture. Learn more below!

Cooldown movements for post-cycling bliss Note: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your clinician before attempting any of the sugge...

Summer is here, which for most means spending more time outside under the sun. As much as we love outdoor activities, they pose some risk of injury due to factors like footwear, body mechanics, and the outdoor environment itself. Here are 5 common summer injuries you should know about + care tips! https://bit.ly/4biQTSw

You might think that shin pain (aka shin splints) happens to runners, but this issue can happen to anyone who has recently intensified their level of physical activity. Dive in below as we discuss a few self-care tips to help reduce shin pain. https://bit.ly/3VE3ueP

Many issues, from bone spurs to stress fractures, can cause you to experience pain at the top of your foot. Standing for long periods, wearing shoes that are too tight or running/walking on uneven surfaces can be to blame. Here are four ways to ease your top of foot pain at home.

Did you know that May is National Physiotherapy Month? While many studies show that receiving the right care after an injury can make a big difference in your recovery, not everyone is familiar with physiotherapy. Learn more below! https://bit.ly/3KaR4o1

💥 Let’s talk about neck humps 💥



Neck hump or hunchback are terms used for a condition properly called kyphosis. This condition results in the appearance of a hump at the base of the neck that can be uncomfortable, cause pain and affect overall physical functioning. Dive in below as we discuss the main cause and exercises to help prevent or reduce the condition. https://bit.ly/3yhb6KG

Proper posture is important for everyone. When it comes to running, poor posture is seen far too frequently, especially when fatigued. Here are some things you need to be on the lookout for when addressing running posture and performance. https://bit.ly/3U2VfXl

Whether you’re running purely for enjoyment, health benefits, or a specific goal, maximizing your performance while preventing injuries is important. The most common running injuries are usually caused by a lack of core control, hip strength and balance (or a combination of all three). To boost performance, try adding the following three exercises to your routine. https://bit.ly/3xlPdth

Experiencing low back pain, pelvic pain and discomfort, or leaking urine while exercising? These symptoms can indicate that it may be time to give your pelvic floor some attention. Here are 6 tips to reduce stress on your pelvic floor when exercising!
https://bit.ly/3xm31nu

Didn’t catch our pelvic health webinar earlier this month? We’ve got you covered! Access the full recording below and read on as we discuss 4 key takeaways. https://bit.ly/3vhM5hq

What does a pelvic floor physiotherapy assessment look like? Learn more about what you can expect at your appointment!

What to expect during a pelvic floor physiotherapy assessment Pelvic floor physiotherapy is a specialized branch of physiotherapy which addresses a range of conditions related to the pelvic floor, such as: Post partum recovery Pregnancy related pain Pre-partum education and preparation Pelvic organ prolapse management Incontinence or bladder leakage Sexual dys...

A friendly reminder to everyone that Daylight Savings Time starts tomorrow morning*! Please remember to turn your clocks one hour forward if it is not set to do so automatically. Enjoy the extra daylight come Sunday with sunnier days ahead!

*excludes Saskatchewan

The recovery of pelvic floor muscles following childbirth has become a prominent topic in the last several years, but did you know that it is beneficial to see a pelvic floor physiotherapist before you give birth?

How pelvic floor physiotherapy can help during pregnancy The recovery of pelvic floor muscles following childbirth has become a prominent topic in the last several years, but did you know that it is actually beneficial to see a pelvic floor physiotherapist before you give birth? Seeking pelvic floor physiotherapy while pregnant is a great way to prepare y...

There are many various types of headaches, and finding out which type you have will help you get the best treatment. Dive in below as we break down the different types and the importance of tracking your headaches.

Headaches: understanding your pain, head-on A headache can be a real... pain in the head, and more common than you think. The World Health Organization reports that up to 75% of the population had a headache in the last year. There are many various types of headaches, and finding out which type you have will help you get the best treatment. T...

Experiencing foot or heel pain? Plantar fasciitis might be the culprit. Try these 3 simple exercises for relief.

3 helpful stretches that can ease your heel pain Note: The stretches in this post are not intended to replace the advice of a clinician. If you are unsure about them, please check with your therapist. Plantar fasciitis is a common cause of heel pain At least 1 million people are currently affected by plantar fasciitis. It is estimated that up to 1...

Don’t give up and don’t ignore chronic pain.



When it hurts to move your knee and the joint feels stiff after immobilization, especially in the morning, it’s easy to draw the conclusion that all movement is bad and there is nothing to do but cover up the pain and wait for surgery. But there is so much more that we can do than cover up the pain, avoid movement and give up exercising.



Learn how our physiotherapists can help with chronic pain:

Chronic pain: there is hope If you are past the age of 50 and you’re experiencing knee pain, that may be all that’s needed to convince you that you have osteoarthritis. If painful movements are a problem, it might prompt you to go see a physical therapist. This healthcare professional will: Listen to you describe your prob...

Have you ever experienced headache pain that seems to radiate from the base of your neck? This can occur with a condition called cervicogenic headache, when the nerve tissue in the upper neck becomes irritated. Fortunately, there are steps you can take to get relief.

Neck pain and headaches - are they related? Note: If you have any questions or are unsure about the exercise below, please check with your clinician or health professional. Have you ever experienced headache pain that radiates from the base of your skull, through the temple, and sometimes even behind the eye? This is a typical pattern of pain...

Break free from the fear of falling! Strength training has many benefits, and when combined with other exercise routines, can reduce the risk of falls by 22%. Boost your confidence and enjoy a better quality of life–check out our routine below!

Strength training can help prevent falls. Here's how Note: If you have not been physically active or have any questions, check with your primary healthcare provider before starting a new activity program. If you feel dizzy or unwell while exercising, stop and rest before continuing. If the situation does not improve, consult a healthcare professional....

Help us support CHEO through the Snow Angels campaign.

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Commuters, pedestrians, and dog walkers: watch out for ice and snow this season while going about your regular routines! Slips, falls and resultant injuries are not limited to seniors. By following the tips below, you’ll lower your risk of injury, making it easier for you to have a fun and safe winter season.

How to prevent slips and falls in the winter Commuters, pedestrians and dog walkers: watch out for the ice and snow this season while going about your regular routines! As physiotherapists and family doctors know, slips, falls and resultant injuries are not limited to seniors. Between 2006 and 2015, Toronto Public Health reported over 2,800 ho...

☃️ Wishing you all a happy and safe holiday season! We ❤️ our online community–thank you for your support and positivity. May your days be wrapped in love, laughter, and all the joys of this festive time. From our family to yours, happy holidays! 💙❄️

Winter is coming. A friendly reminder that you don’t need to be outdoors or use fancy equipment to stay in shape. Click below for 5 fun tips to help you stay active indoors.

5 fun ways to be active indoors Note: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your clinician before attempting any of the sugge...

The air is getting colder, but that doesn’t mean you have to trade in the running trails for the treadmill. The recommendations below may make it easier for you to keep up with your routine and help you prepare for running outdoors this winter.

8 recommendations for winter running The days are getting shorter and the air is getting colder, but that doesn’t mean you have to trade in the running trails for the treadmill. Those that keep up their outdoor running through the chilly winter months tend to perform better come race season – and you can burn more calories just try...

As we rake leaves, put away outdoor furniture, and start our holiday shopping, we might be left with sore and overworked muscles. Here are some easy neck and shoulder stretches that you can do at home that may help prevent discomfort. ❄️

Feel your best for the holidays with these 5 stretches Note: The advice in this blog is not intended to replace the advice of your clinician. If you are unsure, please speak to your clinician before attempting any of the suggestions below. The year flies by and before you know it, it’s autumn heading into winter. As we rake leaves, put away outdoor fu...

Suffering from persistent pain can make it very difficult to stay active. In most cases, exercise is still a very important component of your health and maybe a part of your persistent pain care plan. Still, for some conditions, exercise isn’t recommended, so let’s figure out how to get started.

Getting active with persistent pain Suffering from persistent pain can make it very difficult to stay active. In most cases, exercise is still a very important component of your health and may actually be a part of your persistent pain care plan. Still, for some conditions, exercise isn’t recommended, so let’s figure out how to ge...

For some, communicating effectively about pain to a clinician can be difficult. Your pain and experiences are real and valid. Here are some strategies you can try before your next appointment to help you better describe your pain.

5 strategies that can help you talk to your clinician about pain Communicating effectively about pain can be difficult. The good news is that when patients ask questions and express concerns, clinicians can develop a clearer understanding of the patient’s life and are therefore better able to provide tailored interventions. When patients experience difficulty e...

There are many different types of massage therapy! Each type offers a unique experience ideal for targeting different injuries and issues. Learn more below about which type is right for you.

Therapeutic touch: how different forms of massage therapy can help Massage therapy promotes healing by acting on the muscular, nervous, and circulatory systems in the body.It offers many therapeutic physical, mental, and emotional benefits including improving circulation and reducing swelling, decreasing muscle stiffness to promote relaxation and stress relief whil...

Chances are you’ve experienced the “knot”, a muscle tension that feels like it’s sitting right under your shoulder blade, making it achy, burning, and sore. You try to take a break and move around, but it doesn’t budge. Does this sound familiar? If so, we have some tips that can help!

How to fix a knot in your back If you have any kind of job that involves staying in a sitting position for long periods of time, then chances are you have experienced the "knot", a muscle tension that feels like it’s sitting right under your shoulder blade, making it achy, burning and sore. You try to take a break and move arou...

Have you or someone close to you experienced a concussion recently? 🧠 If you’re feeling confused because of all the conflicting information online, you’re not the only one! Read on as we discuss identifying concussions, myths around management, and more.

Concussions: myths, facts, and recovery guidelines Have you or someone close to you experienced a concussion recently? If you’re feeling confused because of all the conflicting information online, you’re not the only one! Lifemark registered physiotherapists Janine Ankenmann and Cregg Webber discussed how to identify concussions, myths around ma...