Vcare Physio & Rehab

People with a herniated disc do not usually need surgery. Doctors often recommend physiotherapy to treat the symptoms of disc problems.

Some of the exercises that can relieve pain, speed recovery, and help prevent a herniated disc from reoccurring are the following:

1. Bird dog: This excercise helps you maintain a good posture and avoid future episodes of herniated discs.

2. Half cobra pose: This excercise helps to push the disc material back towards the center of the intervertebral disc.

3. Dolphin plank: This excercise helps bring your pelvis and disc into the right position.
Get treated by our experienced physiotherapists.
Call us at 905-264-8585, Ext.3 to book an appointment.
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Physiotherapy exercises for back pain are also about increasing the strength and stability of the muscles around your back. Here is an exercise routine for low back pain.
1. Back press:
• Put a rolled-up towel behind your back
• Then Press your spine towards the floor
2. Pelvic bridge:
• Bend both your knees
• Try to raise your hip
• Bring down slowly
3. Wall squatting:
• Stand against a wall
• Slowly sit down
• Breathe in and out slowly
Are you suffering from low back pain? Get treated by our experienced physiotherapists.
Call us at 905-264-8585. ext.3 to book an appointment.
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If you have been injured in a motor vehicle accident, come visit us at VCare Physio & Rehab. Our team of Physiotherapists, Chiropractors, and Registered Massage Therapists are here to help you relieve pain and help you return to the lifestyle you remember. Call us at 905-264-8585, ext. 3 to book your appointment.

It is important to rest the affected area. If there is swelling present, then it is important to place an ice pack on the affected area, whereas if there is muscle or joint pain, the use of a heat pack is suggested.

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With the implementation of Physiotherapy as part of your sports rehab, allow yourself to get a step ahead of your competition.
1. Athletes find that regular physiotherapy work improves performance and reduces the risk of injury.
2. Receiving physiotherapy treatment can reduce pain.

Get treated by our experienced physiotherapists.
Call us at 905-264-8585, ext.3 to book an appointment.

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Chronic pain is pain that lasts for more than 6 months after the diagnosis. Our team of physiotherapists, acupuncturists, chiropractors and massage therapists try their best to help relieve this pain through a variety of different techniques.

Here are few interesting facts about chronic pain.
1.Chronic pain can even affect mental health and lead to depression, anxiety and irritability.
2.Chronic pain affects more women than men.
3.Chronic pain affects sleep

Our rehabilitation approaches can help control chronic pain. Get treated by any one of our experienced team members.
Call us at 905-264-8585, ext.3 to book an appointment.

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Acupuncture is effective for all types of headaches, including tension headaches, migraines and illness-related headaches.
It can be a positive solution for keeping headaches from occurring as intensely and/or as often.

Get treated by our experienced acupuncturist.
Call us at 905-264-8585, ext.3 to book an appointment.

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Physiotherapy often plays a significant role in the management of musculoskeletal workplace injuries and in assisting your return back to work.
Workplace injuries being claimed via Worker's Compensation must be referred by a GP or medical specialist and the Workers Rehabilitation and Compensation Scheme will support the worker to get the help they need. This involves covering the costs of treatment expenses for physiotherapy and rehabilitation.
Suffering from Work Injuries?
Come visit us!
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Can you spot the 5 differences from both images?
Post your answers in the comment section below.
Good Luck Hunting!
Stay Healthy with VCARE!

The best time of the year is here and we all are ready to party and celebrate. Let us celebrate this auspicious day with great fun and frolic. This is one of those days that makes us remember to have pride in who we are. Enjoy this Day to the fullest with your loved ones. Sending warm wishes to you and your family on Canada Day from 'VCare'.

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Add years to your life and life to your years just by embracing yoga in your life. Strengthen your body, mind and soul with the goodness of yoga for a better life.

Happy International Yoga Day!

from VCare Physio and Rehab.

Stay healthy with VCARE.

Many of the most common summer activities involve moving around such as running, rollerblading and playing sports, but with knee pain all of these can become undesirable. Knee pain and injuries can be prevented by doing the following:
• Warm up:
Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
• Walking:
Briskly walk for 5 to 10 mins.
• Wear sensible shoes with a good fit:
It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
• Stretches:
Hamstring Stretch:
While standing, slightly elevate one of your legs with your heel in contact with a flat surface. While the foot is elevated, straighten your back and begin to bend over in trying to touch your toes. Hold for 15 seconds, and repeat 3 times with each leg.
Towel-Assisted Quadricep Stretch:
While standing, bend your leg at a 90° angle. With the leg bent, place a towel around your foot and pull to feel a stretch in your quadriceps. Hold for 15 seconds and repeat 3 times with each leg.

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Don't let an ankle pain ruin your week. Try these exercises to strengthen your ankle joint and return to the active lifestyle you love.
Exercise Routine 1:
• Sit on a chair with the foot of the affected leg flat on the floor.
• Move your knee from side to side while keeping your foot flat.
• Do this for 10 times per side for 3 sets.
Exercise Routine-2:
• Stretch your calf by placing your hands flat on a wall and positioning the injured leg behind you.
• Straighten the injured leg and hold for 25 seconds.
• Repeat 3 times.

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Shoulder Pain can often cause discomfort and affect our day-to-day lifestyles. Here are some tips for helping shoulder pain get better:
• Wrap the ice in cloth.
• Put ice on the shoulder area for 15 minutes, then leave it off for 15 minutes.
• Do this 3 to 4 times a day for 2 to 3 days.
• Rest your shoulder for the next few days.
• Slowly return to your regular activities.
Our experienced physiotherapist can help you do this safely and provide exercise to help you return to a lifestyle you remember.

Call us at 905-264-8585, Ext. 3. to book an appointment.

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Plantar Fasciitis occurs due to tension and stress being applied on the plantar fascia. Due to the tension and stress, it often causes it to become irritiated or inflamed causing pain. Plantar Fasciitis isn’t always the cause of heel pain, but it is one of the most common. If you are experiencing any of the typical symptoms of Plantar Fasciitis get treated by our experienced physiotherapists.

Common Plantar Fasciitis Symptoms Include:
1. Sharp pain near the heel.
2. Tenderness, swelling, or inflammation around the foot.
3. Pain in the foot that gets worse throughout the day.

Get treated by our experienced physiotherapists.
Call us at 905-264-8585, Ext.3 to book an appointment.

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Sciatica pain is caused by the entrapment of the sciatic nerve down the leg. Although it can be painful, these are four exercises we recommend to relax your muscles and ease sciatic pain.

1.Pelvic tilt:
• Lie on your back on the floor with your knees bent.
• Flatten your back against the floor by tightening your abdominal muscles
• Bend your pelvis up slightly.
2.Towel Hamstring Stretch:
• Use the towel to pull the leg towards your chest.
• Keeping the leg straight or slightly bent.
• Hold for 30 to 60 seconds.
• Then lower the leg.
3.Knee to Chest:
• Start with either your left or right knee.
• Use your hands to gently pull the bent knee towards your chest.
• Hold for 10 seconds & repeat with the opposite knee.

Take counsel from our experienced physiotherapists.
Call us at 905-264-8585, Ext.3 to book an appointment.

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Physiotherapy is a good choice because it can help you to reduce pain, improve flexibility, increase stamina, and heal faster from injuries.

Procedures used to treat motor vehicle crash injuries include:
1. Massaging the joints gently and repetitive motions for good blood circulation.
2. Therapaltic and stretching excercises to prevent joint stiffness and restore tissue function.
3. Ice and cold therapy reducing inflammation and swelling.

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Most people with arthritis will benefit from course of physiotherapy.
A physiotherapist might provide pain-relief treatments for arthritis, such as heat packs, as well as a range of
exercises, re-establishing the functioning of affected joints.
Tips to be followed:
1. Ice packs and Heat packs
2. Muscle-strengthening exercises
3. Muscle-stretching exercises
4. Stay at a healthy weight
5. Stretch before you get out of bed

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Here are some Exercise tips and Stretches for SCIATICA.

1. Partial Curl:
• Cross your arms loosely.
• Tighten your abdomen and curl halfway up, keeping your head in line with your shoulders.
• Hold for 5 seconds. Uncurl to lie down.
• Repeat 2 sets of 10.
2. QL Stretch:
• Stretch the tight side for 1-2 min.
• Strengthen the opposite side isometricallyat its contracted end ROM - 1 set x 5 reps with 10 sec hold.
• Strengthen both sides through their full ROM - 2 sets x 8 reps with 2 sec hold at either end.
3.Gluteal Stretch:
• Start on your back with your legs extended and your feet flexed upward.
• Bend and lift your right knee and place your hands around your knee.
• Pull your right knee up toward your left shoulder.Hold for 20–30 seconds.
• Straighten your right leg and repeat with the left leg.

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If you have been involved in any type of auto accident, there is great probability that you have sustained a whiplash injury, or, at the very least, a soft tissue injury.If you are in a car accident, you should be checked out as soon as possible by a physiotherapist.

Call us at 905-264-8585, Ext. 3. to book an appointment.

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Exercises focus on improving the knee's range of motion, strength and the overall function of your knee joint. Exercises should not cause any extra pain in your knee. Here are some exercises for your knee pain:

• Heel Slides
• Straight Leg Raises
• Mini Squats
• Single Leg Stance (Balancing)
• Slow Bicycling

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Cervical problem is faced by adults and aged people, these following Exercise Routine and stretches will help you get Rehab from Cervical Spondylosis:
• Chin Tuck
• Side bending
• Scapular Squeeze
• Head lift with Neck Curl
• Neck rotation with flexion

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Work related injuries occur in every type of workplace. Physiotherapy can help with a variety of injuries. Our goal is to help you return to your normal level of functioning and importantly, help you return back to work.

Use these exercises to get rid of:
1. Standing Elbow Curls:
• Keep your heels, hips, upper back and head against the wall.
• Open your elbows so that they are against the wall.
• Close your elbows together in front of your face.

2. Hip Crossover Stretch:
• Lie on your back with your legs up.
• Knees bent at 90 degrees directly over your hips.
• Continue alternating sides and do a total of 20 reps.

3. Waist rotation:
• Rotate the waist by moving to the right.
• Then to the back and to the left.
• Ultimately bring it back to the front where you started

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Wrist Pain Can Be Harmful!

Wrist Pain often causes discomfort and can affect our day-to-day lives. Discomfort can be caused due to aggravation or injury to the bones, ligaments, muscles or tendons associated with the wrist.

Both repetitive movements and incorrect ergonomics are few of the most common reasons for wrist pain, as they can often lead to more chronic issues such as
- Carpal Tunnel Syndrome
- Repetitive Motion Syndrome
- Wrist Tendonitis
- Wrist Bursitis

Before the pain increases, come get it treated by one of our physiotherapists.
Contact VCare Physio & Rehab at 905-264-8585, Ext. 3.

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Good posture poses many benefits to the human body, whereas bad posture can be detrimental. Poor posture can cause the following issues in the body:
- Muscle or Joint Sprain
- Neck, Head or Back Pain
- Prone to Injuries During Exercises, Work or Other Activities

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# wellnessgta

Suffering from Torticollis?
We can help. Visit Vcare Physio & Rehab and get treated today.
We are open and following all Covid-19 protocols.

Call us at: 905-264-8585 ext 3 to book an appointment.

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Contest #01
Can you spot the differences in the images? Comment your answers below.

Can you find the 5 differences in both images?
Good luck hunting!

See your physiotherapist early.
Follow your physiotherapist's advice.
Carry out the exercises as instructed.
Take an active role in your recovery, so you learn to self-manage your injury.

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Physiotherapy helps 60-70% of knee osteoarthritis patients.

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Being fit and healthy should be a priority, regardless of where you are. While being at work, it may seem difficult to prioritize being fit and healthy, but with the following tips, you can take care of yourself while being efficient at work

1. Take short, frequent breaks doing activities such as stretching and walking or sitting
2. Consciously work on obtaining correct posture
3. Keep your feet planted on the ground. If you are on a chair and if you cannot touch the ground, try placing a stool underneath your feet.

Bonus Tip
Come visit Vcare Physio & Rehab to experience one of the following services: Physiotherapy, Chiropractic, Reg. Massage Therapy, and Acupuncture.

Book an Appointment Now:
905-264-8585 Ext. 3

DO NOT PLAY THROUGH PAIN!

Are you experiencing pain or discomfort while partaking in physical activity? Continuing with physical activity while experiencing pain can be harmful to your body, and can lead to severe consequences such as injuries. Before returning to action, it is important to undergo diagnosis, treatment and rehabilitation to ensure your body is back to 100%.

Our team of specialized professionals at VCare Physio & Rehab are ready to help you return to a pain-free lifestyle.

Book an Appointment Now:
905-264-8585 Ext. 3

Wondering how to get your body back to 100% during this lockdown?

Then come visit our clinic any day from Monday to Saturday. We are a family-friendly clinic, taking all the precautions to fight against COVID-19, while still offering the highest quality of service in Physiotherapy, Chiropractic, Acupuncture and Naturopathy.

Don’t wait! Call us at 905-264-8585 Ext. 3, and return to the pain-free lifestyle you remember.

To help alleviate back pain, then try these exercises:
1. Bridging Exercises
2. Wall sit
3. Back extensions
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Finger Tingling/numbness and weakness in the hand are the most common symptoms of carpal tunnel syndrome. If you have experienced these symptoms then book an appointment with Vcare Physio & Rehab

Ups and Downs are part of our life, Don't worry when you fall, Vcare is there to hold you.
Vcare can help improve your Balance.
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