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Latest Blogs

4 physiotherapist-approved self-care activities to support recovery

July 9, 2026PhysiotherapyStress can affect more than your mood. It can influence your energy levels, sleep quality, physical well-being, and your body’s recovery after injury or increased physical demand. Regular movement, sleep quality, listening to your body, and stress management techniques can help support your physical well-being. If you’ve ever finished a long day feeling stiff, tired, or more sore than usual, you’re not alone. Between work, family responsibilities, long commutes, and busy schedules, many people struggle to find the right balance between staying active and allowing their bodies to recover. Self-care is not about doing less. It’s about giving your body the movement, rest, and recovery support it needs to function well. How does stress impact the body’s ability to recover? When your body is under stress, recovery can become more challenging. Many people notice physical symptoms first. These may include muscle tightness, headaches, fatigue, poor sleep, or lower tolerance for pain. Stress can also make it harder to keep up with healthy habits such as exercise, rest, and proper nutrition, which can all play a role in recovery. Think about a week filled with deadlines, long commutes, and little downtime. You may find yourself sleeping less, moving less, and feeling more aches and pains. Over time, these patterns can affect your physical well-being. Small daily habits can help support your body’s natural recovery processes and make it easier to maintain an active lifestyle. Self-care tips for physical health, stress, and recovery When life gets busy, self-care can feel like one more thing to add to your to-do list. But many effective self-care activities are simple habits that support physical health, stress management, and recovery after injury. Here are 4 physiotherapist-approved self-care tips that can help you stay active, support recovery, and improve your overall well-being. 1. Get active (and stay active) Regular physical activity is one of the most effective forms of self-care. Consistent movement helps keep your joints mobile, supports physical function, and can help improve energy levels and mood. Any physical activity is better than no activity. Take short breaks throughout the day to stretch, walk around, or change positions. Movement helps keep your joints lubricated, which can reduce stiffness and help them move more comfortably. The Canadian Physical Activity Guidelines recommend that adults accumulate at least 150 minutes of moderate-to-vigorous aerobic physical activity each week, along with muscle-strengthening activities at least twice a week. That’s about 20 minutes of aerobic activity per day. If finding time is a challenge, try breaking activity into smaller sessions. The benefits of exercise go beyond fitness. Regular movement can support physical and mental well-being while helping you maintain a healthy, active lifestyle. 2. Listen to your body Ever hear the phrase “no pain, no gain”? When it comes to exercise, that is not always true. Some muscle effort or mild discomfort can be normal, especially when you are building strength or trying something new. But sharp, sudden, worsening, or lingering pain is a sign to pause, adjust, or stop. Use pain as information. If something feels wrong, reduce the intensity, change the movement, take a break, or ask a physiotherapist for guidance. Pushing through pain without listening to your body can increase your risk of injury and slow your progress over time. Give yourself permission to slow down when needed. Progress should challenge you, not leave you feeling worse. 3. Prioritize sleep and recovery Physical activity builds strength and endurance, but recovery is where your body adapts. Sleep is foundational for physical health, mental clarity, and long-term performance. Plan rest periods throughout your week and aim for consistent sleep each night. If you push too hard physically or regularly miss sleep, it can become more difficult to maintain healthy activity levels and daily routines. The importance of sleep and recovery is often overlooked. Sleep gives your body time to recharge and prepare for the next day. For many adults, 7-9 hours of good-quality sleep is recommended. Adults 65 and older generally need 7-8 hours. Keeping a consistent bedtime and wake time can also support better sleep habits. Recovery is an essential part of supporting physical health and long-term activity. 4. Practice stress reduction techniques Chronic stress can affect how your body feels and functions. Muscle tension, fatigue, and poor sleep are common physical effects of ongoing stress. One simple way to reduce stress is to pause and focus on your breathing for a few moments. This brief reset can help calm the nervous system, and many people find it helps them feel calmer and more relaxed. Try diaphragmatic breathing: Also called belly breathing, this deeper breathing technique involves breathing deep into your belly rather than breathing shallowly into your chest. Slow, controlled breathing activates the parasympathetic nervous system, often called the body’s “rest and digest” response, which may help reduce feelings of stress and tension. Because it can be done almost anywhere, it is an easy self-care activity to include in your daily routine. How to try it: Place one hand on your chest and the other on your belly. Slowly inhale through your nose and allow your belly to expand. You should feel the hand on your belly moving more than the hand on your chest. Next, exhale slowly through your mouth for 6-8 seconds. Pause and then repeat for 3-5 cycles. Small stress reduction techniques practiced consistently can support both physical and mental well-being. How often should you do self-care activities to notice benefits? Most self-care activities are most effective when practiced consistently. Even 20 minutes a day can help support physical and mental well-being, manage stress, and encourage healthy lifestyle habits. Easy ways to fit self-care into a busy day: Take a short walk during your lunch break Stretch for 5 minutes between meetings or periods of sitting Practice diaphragmatic breathing before you start a new task or transition between activities Set a consistent bedtime and stick to it, even on weekends How physiotherapy supports your self-care habits Self-care is most effective when it’s personalized and consistent. A physiotherapist can help you understand how movement, recovery, and stress interact with your specific health needs. Whether you are recovering from an injury, dealing with ongoing discomfort, or trying to stay active safely, a physiotherapist can help you build a personalized self-care plan that fits your lifestyle and goals. This may include guidance on exercise, activity levels, recovery strategies, and ways to support your physical well-being. Self-care is not about doing everything on your own. Sometimes it means getting support to help you move forward with confidence. Key takeaways Self-care activities can support both physical and mental well-being. Exercise, rest, and stress management can all play a role in recovery. Listening to your body’s signals can help you stay active safely. Small daily habits can have a meaningful impact on long-term health. Physiotherapists can help you create a personalized approach to self-care and recovery. FAQs What are the best self-care activities for physical health and recovery? Regular movement, consistent sleep, stress reduction techniques like diaphragmatic breathing, and listening to your body’s signals are all effective self-care activities. When combined, these habits can support tissue repair and recovery, energy regulation, and long-term injury prevention. How does stress affect physical recovery after injury? Stress can affect the body in several ways. When stress is ongoing, hormones such as cortisol can stay elevated for longer periods. This can affect sleep, increase muscle tension, lower pain tolerance, and make it harder for the body to recover well after injury. Self-care habits such as movement, rest, and stress management can help support recovery and overall physical function. Why is sleep important for recovery? Sleep is important because it gives your body time to recover from physical and mental demands of the day. During sleep, your body repairs muscle repair, regulates stress hormones, and restores energy systems. Poor or insufficient sleep can impair immune function, slow tissue healing, increase inflammation, and reduce your ability to perform physical activity well the next day. What is diaphragmatic breathing and how does it support recovery? Diaphragmatic breathing, also called belly breathing, is a breathing technique that encourages slower, deeper breathing. It helps activate the parasympathetic nervous system, often called the “rest and digest” response, which may help reduce physical feelings of stress like muscle tension and elevated heart rate. Regular practice may also improve sleep quality, reduce pain sensitivity, and support overall physical recovery. Can stress affect physical health? Yes, stress can contribute to muscle tension, fatigue, poor sleep, and increased discomfort. Over time, it can also make it harder to maintain healthy habits like regular movement, rest, and proper nutrition, which contribute to your physical health. How long does it take to notice the benefits of self-care? Some benefits, like improved mood, reduced muscle tension, and better sleep may be noticeable within days of consistent practice. Longer-term benefits such as improved physical function, better activity tolerance, and reduced discomfort typically build over several weeks of sustained practice. Consistency matters more than intensity. If you would like to schedule an appointment with a physiotherapist to assess your foot pain, check out our locations page to find a pt Health clinician near you. This blog originally appeared on Lifemark.ca. [...]

Sciatica exercises and movement tips to help ease discomfort

July 7, 2026At-home excerises / PhysiotherapySciatica can make everyday tasks feel harder to plan. A commute, a walk with the dog, a load of laundry, or a long stretch at a desk may feel manageable at first, then become uncomfortable when pain, tingling, numbness, or burning travels into the leg. You may start paying attention to small details you did not think about before, like how long you have been sitting, how quickly you stand up, how you bend, or whether a task will trigger symptoms later. Over time, this can make it harder to know how much movement is okay. With sciatica, small adjustments can make a difference. Gentle exercises, shorter sitting periods, and pacing strategies can help you understand how your body responds and find ways to stay active during daily routines. What is sciatica? Sciatica is a term often used to describe pain or nerve-related symptoms that travel along the path of the sciatic nerve. The sciatic nerve runs from the low back through the buttock and down the back of the leg. When the sciatic nerve or the structures around it become irritated, symptoms may travel into the leg. Sciatica can feel different from person to person. It may be influenced by posture, activity, sitting time, strength, mobility, or other factors. Sciatica symptoms may include: Low back pain Buttock or hip pain Pain that travels down the leg Tingling Numbness Burning discomfort Shooting or electric-like pain Symptoms that feel worse with sitting, bending, or certain movements Leg pain can have different causes. An assessment by a physiotherapist can be helpful if symptoms are new, worsening, or affecting your daily life. How much should you move with sciatica? During a sciatica flare-up, your body may need shorter activity periods, more position changes, and gentler movement than usual. Long periods in one position can increase stiffness for some people. Doing more than your body can currently handle can also irritate symptoms later. A helpful way to approach movement is to start with what feels manageable today. That might mean a shorter walk, a few gentle movements, or breaking a chore into smaller steps. Paying attention to how your symptoms respond can help you decide when to pause, adjust, or continue. Mild stretching or muscle fatigue may be okay. Stop or adjust the movement if pain becomes sharp, radiating pain worsens, numbness increases, or symptoms travel farther down your leg. Not all exercises are right for every person. If you are unsure whether these movements are safe for you, speak with a Lifemark physiotherapist before trying them. Try these 4 sciatica movements and strategies to support daily activity These movements and strategies are meant to help your body practice gentle, tolerable movement. They can help reduce stiffness, break up long periods in one position, and support daily activities like sitting, walking, bending, and doing chores. 1. Sciatic nerve slider A sciatic nerve slider is a gentle movement that helps the nerve move more comfortably as you move your leg. You should feel a light stretch or tension, not sharp pain. Start by sitting in a chair. Relax your body and take a few slow breaths. Slowly lift your painful leg until you feel gentle tension. As you lift your leg, raise your head and look forward. Then lower your leg and gently bring your head back toward the starting position. Repeat 8-12 times, several times throughout the day, as tolerated. Stop or adjust if the movement increases sharp pain or sends symptoms farther down your leg. 2. Cat-camel Cat-camel is a gentle spinal mobility exercise that moves your back through a comfortable range. It can be helpful when your back feels stiff or guarded. Start on your hands and knees. Relax your body and breathe calmly. Slowly round your back upward, letting your head and shoulders soften forward. Hold this position for one to two breaths. Then slowly move in the opposite direction, gently lifting your chest and allowing your back to arch. Hold for one to two breaths. Repeat for 6 repetitions. Each direction counts as half a repetition. Move slowly and stay within a range that feels comfortable. 3. Break up sitting time Sitting for long periods can increase discomfort for some people with sciatica. If sitting tends to irritate your symptoms, try setting a timer for every 30 minutes. This helps reduce long stretches in one position that may cause stiffness. When the timer goes off, stand up, walk for a few minutes, stretch gently, or change position. These movement breaks do not need to be complicated. The goal is to interrupt long periods in one position and give your body a chance to reset. Small breaks throughout the day can help reduce stiffness and make sitting feel less demanding. 4. Pace chores and daily activities Daily tasks can be common triggers for sciatica symptoms. Laundry, vacuuming, cleaning, bending, and carrying items may feel fine at first, then lead to discomfort later. Pacing can help you manage these activities in smaller steps. Instead of completing a full task in one push, break it into shorter rounds. Take a short break when you notice your pain increasing, your breathing becoming tense, or your body tightening up. A five-minute pause for calm breathing, gentle movement, or a position change may help you continue with less irritation. Over time, pacing can help you build endurance for the activities you need and want to do. Can physiotherapy help sciatica? Physiotherapy can help you understand how your symptoms respond to movement, posture, strength, mobility, and daily activities. A physiotherapist can assess your movement patterns and help you find exercises that fit your current symptoms and goals. For some people, sciatica symptoms are affected by long periods of sitting, bending, lifting, or repeated daily tasks. In those cases, an occupational therapist may also help with pacing, ergonomics, activity modifications, and strategies to support function at home or work. The right plan will depend on your symptoms, your daily routine, and what you want to get back to doing with more ease. Seek urgent medical attention if you have new loss of bladder or bowel control, numbness in the groin or saddle area, severe or progressive leg weakness, fever, or symptoms after a major fall or injury. If sciatica symptoms are affecting how you sit, walk, work, sleep, or move through your day, a Lifemark physiotherapist can help assess your symptoms and recommend a care plan that fits your needs. Key takeaways Sciatica refers to pain or nerve-related symptoms that may travel from the low back, buttock, or hip into the leg. Gentle movement may help reduce stiffness and support activity tolerance. Sciatic nerve sliders, cat-camel, sitting breaks, and pacing strategies may help some people manage symptoms. Stop or adjust movements that cause sharp pain, worsen radiating symptoms, increase numbness, or symptoms that travel farther down the leg. A physiotherapist or occupational therapist can help create a plan based on your symptoms, goals, and daily activities. FAQs What does sciatica feel like? Sciatica may feel like pain, tingling, numbness, burning, or shooting discomfort that travels from the low back, buttock, or hip into the leg. What causes sciatica? Sciatica can happen when the sciatic nerve or the structures around it become irritated. Causes can vary, so an physiotherapy assessment can help identify what may be contributing to your symptoms. What exercises help sciatica? Gentle movements such as sciatic nerve sliders, cat-camel, walking, and mobility exercises may help some people. Sitting breaks and pacing strategies may also help make daily activity more manageable. Speak to your physiotherapist for a personalized exercise and rehabilitation plan. Should I rest or move with sciatica? Short periods of rest may help during a flare-up. Gentle movement is often encouraged when tolerated because long periods of inactivity may increase stiffness and make it harder to return to daily activities. Is sitting bad for sciatica? Sitting is not always bad, but sitting for long periods may irritate symptoms for some people. Changing positions, standing briefly, or taking walking breaks may help. How do I know if an exercise is making sciatica worse? An exercise may not be right for you if it causes sharp pain, worsening radiating pain, increasing numbness, or symptoms that travel farther down your leg. Stop or modify the exercise and speak with a physiotherapist if you are unsure. When should I get help for sciatica? Consider getting help if symptoms are severe, worsening, not improving, or affecting your daily activities. Seek urgent medical care if you have bladder or bowel changes, numbness in the groin or saddle area, or progressive leg weakness. Find a clinic near you or book online to schedule an appointment with a clinician. This blog originally appeared on Lifemark.ca. [...]

3 exercises for plantar fasciitis foot and heel pain

July 1, 2026Foot pain / PhysiotherapyHeel pain can be most noticeable in the moments when your foot has to start working again: the first few steps out of bed, standing up after sitting, or moving after a period of rest. With plantar fasciitis, that discomfort often comes from irritation in the thick band of tissue that runs along the bottom of the foot. For some people, the pain sits under the heel. For others, it feels like tightness through the arch or along the sole. It may ease as the foot warms up, then return after a long walk, a workout, a busy shift, or time spent on hard surfaces. Plantar fasciitis can affect active people, people who stand for much of the day, and people adjusting to new footwear or activity levels. Exercises that strengthen and support the foot, ankle, and calf may help the plantar fascia handle everyday strain with more support. What is plantar fasciitis? The plantar fascia is a thick band of tissue that runs along the bottom of your foot. It helps support the arch, absorb force, and protect deeper structures in the foot as you stand, walk, run, and move. Plantar fasciitis happens when this tissue becomes irritated or overloaded. This can lead to pain under the heel, through the arch, or along the bottom of the foot. Many people notice it most during their first few steps in the morning or after getting up from a seated position. Foot pain can have many causes, so persistent or worsening symptoms should be assessed. If your symptoms are affecting your daily activities, a physiotherapist can help determine what may be contributing to your pain. Try these exercises for foot and heel support The following exercises can help support the foot, ankle, and calf. They may also be used as part of a warm-up before activity. Move slowly, stay within a comfortable range, and stop if symptoms become sharp or worsen. Note: These exercises and stretches are not intended to replace the advice of your physiotherapist. Starting a new exercise, stretch, movement, or activity may cause some expected stiffness or soreness. If you are unsure whether these movements are right for you, speak with a physiotherapist before trying them. 1. Calf raises Calf raises help strengthen the calf muscles, which play an important role in supporting the foot and ankle during walking, running, and standing. This exercise can also help build better control through the lower leg. Start by standing on flat ground, a step, or a stable surface. Hold onto a wall, railing, or counter for balance if needed. Slowly raise your heels until you are standing on the balls of your feet, then lower your heels back down with control. Try working up to 3 sets of 10 repetitions. Move slowly and focus on control rather than speed. 2. Towel scrunches Towel scrunches help activate the small muscles in the foot. These muscles help support the arch and contribute to how the foot manages pressure during movement. Sit in a chair and place a towel or loose piece of clothing under your foot. Use your toes to scrunch and “grab” the towel, then release and repeat. Try this for 30-60 seconds, up to 3 times per day. You may feel the muscles along the bottom of your foot working, but the movement should not feel sharp or painful. 3. Plantar fascia massage Rolling the bottom of your foot over a small firm ball may help reduce tightness and provide short-term relief. This can be especially helpful first thing in the morning or after long periods on your feet. Place the ball under your foot and gently roll from the heel toward the ball of the foot. Keep the pressure comfortable and avoid pressing so hard that the area becomes more irritated. Try this for 30-60 seconds at a time. If it feels helpful, you can repeat it during the day as needed. Why does plantar fasciitis happen? Plantar fasciitis is often related to load. This means the plantar fascia may be handling more stress than it can comfortably manage at that time. That added stress can come from a sudden increase in walking or running, standing for long hours, exercising on harder surfaces, wearing less supportive footwear, or having tightness or weakness through the foot, ankle, or calf. When the muscles and joints around the foot are not helping absorb and distribute pressure well, the plantar fascia can become more irritated. This is why symptoms may show up after changes in activity, footwear, routine, or time spent on your feet. Can physiotherapy help plantar fasciitis? Physiotherapy can help plantar fasciitis by improving strength, mobility, and tolerance through the foot and lower leg. When the muscles around the foot and calf are stronger and better able to support movement, the plantar fascia may have more support during daily activity. There is no single “perfect” exercise for plantar fasciitis. Many people benefit from a combination of strategies, including stretching, strengthening, manual therapy, footwear advice, taping, activity pacing, or orthotics when appropriate. A physiotherapist can help identify which strategies may be most helpful for you. When should you see a physiotherapist for plantar fasciitis? Plantar fasciitis can take time to improve. If your foot or heel pain is affecting your ability to walk, work, exercise, or complete daily activities, it could be helpful to see a physiotherapist A physiotherapist can complete a full assessment to better understand what may be contributing to your symptoms. From there, they can create a personalized care plan that may include exercises, manual therapy, taping, footwear advice, activity modifications, or recommendations for insoles or custom orthotics when appropriate. Key takeaways Plantar fasciitis is a common cause of foot and heel pain. Symptoms may feel worse in the morning, after sitting, or after long periods on your feet. Calf raises, towel scrunches, and plantar fascia massage may help support the foot and reduce tightness. Exercises may help improve strength, mobility, and load tolerance in the foot and calf. If symptoms are affecting your daily life, a physiotherapist can assess your foot pain and recommend a personalized care plan. FAQs What is plantar fasciitis? Plantar fasciitis is irritation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot. It is a common cause of heel pain and pain along the bottom of the foot. What does plantar fasciitis feel like? Plantar fasciitis often feels like pain under the heel or along the bottom of the foot. It may feel worse with the first few steps in the morning, after sitting for a long time, or after standing for long periods. What causes plantar fasciitis? Plantar fasciitis is often related to increased stress or load on the bottom of the foot. This can happen after changes in activity, footwear, walking or running volume, standing time, or lower-body strength and mobility. Can exercises help plantar fasciitis? Exercises may help by strengthening the foot and calf muscles, improving mobility, and supporting how the foot manages load during daily activity. What are the best exercises for plantar fasciitis? There is no single best exercise for everyone. Calf raises, towel scrunches, calf stretches, foot strengthening, and plantar fascia massage may help some people. A physiotherapist can recommend exercises based on your symptoms and activity level. Can I walk with plantar fasciitis? Many people can continue walking with plantar fasciitis, but it may help to adjust your distance, pace, footwear, or rest breaks. If walking makes your pain worse or symptoms linger afterward, consider seeing a physiotherapist. When should I get help for plantar fasciitis? Consider getting help if your pain lasts more than a few weeks, affects your daily activities, worsens with walking or standing, or keeps returning. If you would like to schedule an appointment with a physiotherapist to assess your foot pain, check out our locations page to find a pt Health clinician near you. This blog originally appeared on Lifemark.ca. [...]

Can myofascial release help with migraines?

June 15, 2026Massage TherapyIf you have chronic migraines, you’ve probably tried everything from painkillers and rest, to avoiding triggers at work, play, or even your diet. And you may have noticed a pattern: when tension builds in your neck, shoulders, or jaw, your migraine symptoms may feel worse. Myofascial release therapy may help reduce migraine symptoms by addressing tension and sensitivity within the muscle and connective tissues surrounding the head, neck, shoulders, and jaw. Many individuals with migraines experience increased muscle tightness and trigger points in these areas, which can contribute to pain, restricted movement, and heightened nervous system sensitivity. Myofascial release therapy can help reduce migraine frequency, pain intensity, and duration of symptoms during a migraine episode. A registered massage therapist (RMT) starts by assessing areas of tension that may contribute to your migraines. They will then create a personalized plan that can include myofascial release techniques to help reduce migraine-related tension, pain intensity, and how often or how severely symptoms occur. With hands-on support, many people notice some relief after the first few sessions. How can muscle tension and fascial restrictions trigger migraines and headaches? Migraines are more than a “bad headache.” They’re a neurological event that can involve throbbing or pulsating pain—often on one side—along with nausea and sensitivity to light and sound. Physical activity tends to make them worse. They can last hours or days. Tension-type headaches feel different: dull, achy, and pressure-like, usually on both sides of the head. They’re more directly linked to tight muscles. With a tension headache, you can often keep moving, but with a migraine, movement worsens the pain. Knowing the difference helps your RMT build the right plan for you. So where does fascia come in? Think of fascia as the cling wrap that surrounds muscles, joints, nerves, and organs. This connective tissue holds everything together to help support movement and stability throughout the body. When it becomes tight or restricted from dehydration, poor posture, muscle overuse, inactivity, stress or tension, lack of recovery, and natural aging processes, it can limit movement and can contribute to the development of fascial restrictions or trigger points. What are trigger points and how can they affect migraines? Trigger points are tender, tight spots in a muscle that produce a predictable pattern of referred pain—meaning they can cause pain somewhere other than where the tension actually lives. According to Jason Blackwood, Lifemark’s National RMT Lead, sharing where you feel pain can help your massage therapist better understand what may be contributing to it: ”Tell your RMT where you feel the headache, because it could be a trigger point.” For example, a tight upper trapezius muscle can cause pain to present in a question-mark pattern up the side of the head, which may feel similar to migraine-related head pain for some people. Migraines have multiple contributing factors, which may include muscle tension, posture, lifestyle and stress, hormones, jaw clenching, neck movement, and even restricted blood flow. The nervous system is more reactive than average, so it responds more strongly and sometimes inappropriately, to internal or external stimuli. Neck and shoulder tension contributing to migraine symptoms are more common than many people realize. The good news is that myofascial release may help address several of these factors at once. What is myofascial release and how does it work? Myofascial release is a hands-on manual therapy technique that targets the fascia and the trigger points within it. Unlike a general relaxation massage, it uses gentle, sustained pressure held long enough to encourage the tissue to slowly soften and release. It’s performed without lotion, so the therapist can feel and work directly with the fascial layers. As Jason puts it: ”Treat the fire, not the smoke.” Rather than just addressing the pain you feel, myofascial release therapy looks for the underlying tension patterns that may be contributing to your migraines in the first place. What to expect at your first myofascial release massage therapy appointment Your first appointment will start with a thorough interview: where the pain is, how long it lasts, how often it happens, what makes it better or worse, and what other symptoms come with it. Your RMT may also do a brief postural assessment and check your range of motion. From there, they’ll create a plan tailored to you. Treatment often focuses on the muscle groups that contribute to migraine symptom onset, intensity, or referral patterns. These can include the suboccipital muscles (at the base of the skull), the upper trapezius (upper back/neck) frequently overactive with stress and postural strain, the levator scapulae (in the back of the neck) frequently tight in desk-based or stress-driven postures, sternocleidomastoid (SCM) one of the most important referral muscles in headache presentation, the jaw muscles, and even the scalp. Your RMT may also work on the upper back and shoulders because the whole area functions as a connected system. One more thing worth knowing: trigger points can be active (hurting all the time) or latent (only painful when pressed). Your RMT is trained to find both and to figure out whether the trigger point is contributing to your head pain, or if something else is going on. How often do I need a massage for migraines? While there isn’t a single fixed frequency for massage for migraines, an RMT may recommend sessions based on evidence-informed guidelines for your pattern of migraine severity, how often you experience an episode, and trigger load. This gives the body a chance to respond and lets the therapist work through layers of tension gradually. If the migraines are connected to a postural issue—which is common—it typically takes around 4-6 sessions before the pattern starts to shift. Progress depends on how long the tension has been building and how the body responds to treatment. As things improve, sessions often taper to monthly as a maintenance schedule. Your RMT will guide you based on how you’re feeling and how your migraines are changing. Massage therapy for migraines works best as part of an ongoing plan, not a one-time fix. Jason’s simple rule of thumb for helping his clients with migraines: Frequent migraines: weekly support initially Improving migraine pattern: biweekly support Stable episodic migraines: monthly maintenance massages How long does it take to feel relief? Many people feel some relief after their very first session like increased mobility, less tension in the neck, or a sense of release they haven’t felt in a while. That’s the fascia responding to treatment. For longer-term results, especially when migraines are tied to posture or chronic tension, give it a few consistent sessions. Improvement isn’t always linear, and your therapist will check in along the way. The goal is lasting change, not just getting through an appointment. One timing note from Jason: it’s better to come in at the first sign of a migraine coming on, rather than during a full episode. For some people, treating during an active migraine may temporarily worsen symptoms. If you feel one starting, that’s your window to see an RMT to help prevent symptoms from becoming more intense. What can I do at home to maintain results? Between sessions, what you do at home can meaningfully extend your results. To help maintain the benefits of myofascial release and massage for migraines, your RMT will teach you the stretches, show you how to do them, and watch you do them before you leave, so you know you’re doing them right. Upper trapezius stretch (scalene stretch): Tilt your ear toward your shoulder and hold for 30 seconds. Repeat 3-5 times. To get the most out of it, hold the seat of your chair with your opposite hand—this anchors the shoulder blade so the muscle gets a full stretch. Never bounce. Stretching should feel like a gentle pull, not pain. Levator scapulae stretch: Tilt your ear toward your shoulder, then rotate your nose down toward your armpit. You’ll feel a deep stretch along the side and back of the neck. Hold for 30 seconds, 3-5 reps per side. Suboccipital release: Lie on your back and place two tennis balls in a sock under the base of your skull. Let the head fully rest (don’t actively push your head down). Breathe slowly for 2-5 minutes. Always warm up before stretching. Even a short walk or some gentle dynamic movement helps. Stretching cold muscles may increase the risk of strain or discomfort. The goal is to help reduce re-accumulation of tension, improve mobility of tissues, and help calm the nervous system, so it doesn’t go back to being overly sensitive or easily triggered. After a trigger point release, Jason also recommends applying heat to that area to increase blood flow and prolong the release. Beyond stretching, here are a few other habits that can support your progress: Use cold therapy during a migraine. A cold pack on the forehead, temples, or back of the neck for 10-15 minutes with a cloth barrier may help calm blood vessel irritation and reduce pain. Some people also find a warm foot soak helpful at the same time. Stay hydrated. Dehydration may contribute to migraine symptoms and can make muscles feel tighter. Strengthen, not just stretch. Tight muscles at the front of the body (like the chest) often come with weak muscles at the back (like the rhomboids) and deep neck flexors. Strengthening those back muscles can help restore balance and reduce the postural patterns that drive migraines. Your RMT can guide you on this. Manage known triggers. High-sodium foods, bright lights, strong smells, and unmanaged stress can all contribute. Reducing input when you feel a migraine coming on—dimming lights, stepping away from screens—may help you manage symptoms. Diaphragmatic breathing. To help reset the nervous system, inhale through your nose for 4 seconds and exhale slowly for 6-8 seconds. Imagine filling a balloon in your belly with each inhale and allow your shoulders to relax. Do this for 3-5 minutes daily or during early symptoms of a migraine. If migraines are cutting into your work, your sleep, and the moments with the people you love, it’s worth finding out what may be contributing to them. A Lifemark registered massage therapist can help assess muscle tension and create a care plan that fits your symptoms. Key takeaways Trigger points in the neck, shoulders, and jaw can refer pain in patterns that feel similar to migraine-related head pain—tell your RMT exactly where you feel the pain so they can trace it to the source. Fascia and surrounding muscles may feel tighter with everyday factors like dehydration, stress, poor posture, and lack of movement. Myofascial release is not a cure, but it can be a powerful part of a larger treatment plan that includes home care, stretching, and lifestyle habits. Strengthening weak muscles matters just as much as releasing tight ones. Balance in the body reduces the postural patterns that may contribute to tension and migraine symptoms. The goal is to address possible contributing factors, not just the pain after it arrives. FAQs Can myofascial massage help with migraines? Myofascial release may help reduce migraine pain intensity, frequency, or severity for some people, especially when neck, shoulders, jaw, or scalp tension Is part of their symptom pattern. How is a migraine different from a tension headache? Migraines typically involve throbbing, one-sided pain, light sensitivity, and nausea, and become worse with activity. Tension headaches feel dull and pressure-like on both sides and are more directly linked to tight muscles. What are trigger points and how do they cause headaches? Trigger points are tight, tender spots in a muscle that refer pain to other areas in a predictable pattern. A tight trapezius muscle, for example, can cause pain that travels up the side of the head, which may feel similar to migraine-related head pain. How many sessions does it take to see results? Many people may experience some relief after their first session. For chronic migraines tied to posture or long-term tension, 4-6 sessions are a common starting point before people notice a meaningful shift. Should I get a massage during a migraine? For some people, it may be better to come in at the first sign of a migraine, rather than during a full episode. Treating during an active migraine may temporarily worsen symptoms. What stretches can I do at home for migraine relief? The upper trapezius stretch and levator scapulae stretch are two of the most helpful for releasing neck and shoulder tension. Always warm up first, hold each stretch for 30 seconds, and never bounce or use momentum to push the stretch beyond a normal capacity, as that can cause injury. Is myofascial release just for the neck and head? Not always. Migraines can involve the upper back, shoulders, jaw, and even chest muscles. Your RMT will assess the full picture and treat wherever the tension patterns originate. Do, T. P., Heldarskard, G. F., Kolding, L. T., Hvedstrup, J., & Schytz, H. W. (2018). Myofascial trigger points in migraine and tension-type headache. The Journal of Headache and Pain, 19(1), 84. https://doi.org/10.1186/s10194-018-0913-8 Rezaeian, T., Ahmadi, M., Mosallanezhad, Z., & Nourbakhsh, M. R. (2021). The impact of myofascial release and stretching techniques on the clinical outcomes of migraine headache: A randomized controlled trial. Journal of Research in Medical Sciences, 26, 45. https://doi.org/10.4103/jrms.JRMS_745_18 To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

5 beginner strength exercises for seniors: how to start safely

June 12, 2026Exercises / Kinesiology / Seniors-WellnessStarting strength training later in life can feel intimidating. You may wonder which exercises are safe, whether you need equipment, or how to begin if you have never followed a structured routine before. The good news is that getting started does not have to be complicated. For many seniors, the best place to begin is with simple exercises that build strength, mobility, balance, and body awareness. We spoke with kinesiologist Elisa Hemmati about where to start, which beginner exercises can help, and how to build from the basics safely. How should seniors start strength exercises safely at home? When people think about strength training, they often picture dumbbells, machines, or advanced gym routines. But for many seniors, the safest and most useful place to begin is much simpler than that. It may start with bodyweight exercises. It may start with gentle mobility work. It may start with learning how to move with more control before adding more challenge. “We start with the basics: stretches, bodyweight exercises,” Elisa says. Before worrying about intensity, reps, or equipment, the first priority should be: proper form movements that feel manageable consistency gradual progression Elisa also looks at body awareness early on. “We assess if you have good body awareness or proprioception,” she says. That foundation can affect how safely and confidently someone moves through each exercise. How often should seniors do beginner strength exercises? For many seniors, 2 to 3 sessions per week can be a realistic place to start. Sessions do not need to be long to be worthwhile. “It doesn’t have to be long,” Elisa says. “It would be nice if you could pair it with a long walk, a swim, or some other cardio. Just be active every day.” That is a useful way to think about it. Strength work can be one part of a broader routine, rather than something that has to stand on its own. Short, manageable sessions are often a better starting point than trying to do too much at once. 5 exercises to help build strength safely The exercises below are beginner-friendly examples that can help support strength, mobility, balance, and body control. They are not a one-size-fits-all plan, but they can offer a practical place to start. 1. Spinal mobility Mobility exercises can help warm up the body, improve flexibility, and increase awareness of how the spine moves before progressing into strength work. Examples of mobility exercises for seniors may include: cat-cow cobra pose child’s pose How to do cat-cow Start on your hands and knees in a neutral position. Keep your neck in line with your spine. Inhale as you gently arch your back and look slightly ahead. Exhale as you slowly round your spine and bring your gaze toward your belly. Return to neutral and repeat for 8 to 12 reps. As you progress, you can add more sets with rest in between. 2. Sit-to-stands or bodyweight squats This movement supports one of the most common daily movement patterns: sitting down and standing back up. How to do bodyweight squats Stand with your feet about shoulder-width apart. Lower yourself as if you are about to sit into a chair. Keep your chest lifted and your back neutral. Push through your heels to return to standing. Repeat for 8 to 12 reps for 2 to 3 sets. If needed, hold onto a sturdy chair in front of you for light support. 3. Wall push-ups Wall push-ups are a beginner-friendly way to build upper body and core strength without the intensity of floor push-ups. How to do wall push-ups Stand about an arm’s length from a wall. Place your palms on the wall at shoulder height. Bend your elbows and lower your upper body toward the wall. Push through your palms to return to standing. Repeat for 8 to 12 reps for 2 to 3 sets If there is pain or discomfort, stop and get guidance from a kinesiologist or physiotherapist. 4. Bird-dog Bird-dog helps build core strength, posture, coordination, and body control. How to do bird-dog Start on your hands and knees. Gently engage your core. Lift one arm and lower it back down. Lift one leg and lower it back down. Repeat on the other side. Repeat for 8 to 12 reps, 2 to 3 times. As you progress, lift the opposite arm and leg at the same time. Exercises like this can also challenge coordination and focus. Elisa says, “We often try exercises like the ‘dead-bug’ so clients have to think to recall the steps. This keeps their minds engaged.” 5. Split squat Split squats can help build leg strength and balance, especially for movements that require more control through the lower body. How to do split squat Step one foot forward and keep the other behind you. Bend both knees into a controlled lunge position. Lower only as far as feels comfortable. Push through the front heel to return to standing. Repeat on each side for 8 to 12 reps. If this feels too advanced, start with sit-to-stands or supported squats first. How should seniors progress beginner strength exercises? A safer approach is to build slowly over time, increasing difficulty only when your body is ready. Building strength safely may mean: improving your form first increasing reps gradually adding another set shortening rest time slightly progressing to a more challenging variation only when you feel ready Proper form should come before intensity. A simpler exercise done well is often more useful than a harder one done poorly. How do you know if an exercise is too difficult? Beginner exercises should feel challenging, but manageable. You should still feel in control of the movement. Signs an exercise may be too difficult include: sharp pain loss of balance holding your breath throughout the movement rushing to get through reps poor control or unstable form If that happens, it may be a sign to reduce the range of motion, add support, choose an easier variation, or get professional guidance. When should seniors get help starting strength exercises? Some seniors feel comfortable starting with simple exercises at home. Others feel unsure about form, pain, balance, or what level is appropriate for them. A kinesiologist may be helpful if: you are new to exercise you feel unsteady you have pain with movement you are not sure whether an exercise is right for you you want a plan tailored to your body and goals Elisa’s process starts with understanding the person, not just the movement. “We take a really good history,” she says. Her common questions include: “What’s your exercise background? What are your current problems and, most importantly, what are your goals? Is your goal to be independent?” That kind of assessment helps make sure the starting point is realistic and safe. At Lifemark, a kinesiologist can help guide you through beginner exercises, correct your form, and build a program that progresses safely over time. Support may include: understanding your movement patterns choosing exercises that match your current ability level building body awareness helping you progress gradually creating a plan you can realistically maintain The goal is not just to hand you exercises. It is to help you build a foundation you can keep using. Beginner strength support for seniors at ptHealth Starting strength training does not have to mean jumping into an intimidating routine. Often, it begins with a few simple movements, a better understanding of your body, and a plan that feels realistic. If you want support getting started safely, a ptHealth kinesiologist can help you begin with a plan tailored to your mobility, balance, and goals. Ready to get started? Book an appointment with a ptHealth kinesiologist today. Key takeaways Beginner strength exercises for seniors do not need to be complicated. Mobility work and bodyweight exercises can be a strong place to start. Many seniors can begin with 2 to 3 sessions per week. Proper form and gradual progression matter more than intensity. A kinesiologist can help create a safe and realistic starting plan. FAQs What are good beginner strength exercises for seniors? Common starting exercises may include spinal mobility work, sit-to-stands, bodyweight squats, wall push-ups, bird-dog, and split squats, depending on the person. Can seniors start strength training at home? Many can, especially with simple bodyweight movements that match their current ability level and are done with good form. How often should seniors do beginner strength exercises? Many seniors can benefit from doing strength exercises 2 to 3 times per week, with rest days between sessions. Do seniors need weights to start strength training? Not always. Many beginners start with mobility and bodyweight exercises before progressing further. What if I have never exercised before? You can start exercising at any age. The key is beginning at the right mobility level and building gradually. When should I see a kinesiologist? It can help to see a kinesiologist if you have pain, balance concerns, limited mobility, or want guidance starting safely. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Shockwave therapy for lower back pain: how chiropractic care can help

June 5, 2026Chiropractic / Shockwave TherapyLow back pain can develop for many reasons—a new activity, lifting more than usual, prolonged sitting, or a sudden twist or bend. When that happens, anything can trigger that familiar twinge, from twisting to check a blind spot, to bending down to tie your shoes. While rest and over-the-counter pain medication may offer some short-term relief, if left unaddressed, the deep ache can liner and interfere with daily life. Shockwave therapy for low back pain is one tool a chiropractor may use as part of your rehabilitation plan. It offers a non-invasive treatment option for when pain, stiffness, or soft tissue irritation has not improved with self-care alone. Using sound waves to target specific areas of soft tissue, shockwave therapy may help reduce pain, improve local circulation, and support tissue recovery in areas contributing to stiffness and discomfort. Learn more about how shockwave therapy works, when it’s used, and how it can help reduce low back pain, ease stiffness, and support your return to everyday movement. When is shockwave therapy used for lower back pain? Between 50 and 90% of people will experience at least one episode of low back pain in their lifetime. For many, symptoms can resolve within two weeks but for others, discomfort can linger for up to two months or more, or return with certain movements, activities, or positions. Lower back pain that flares up with activity, exercise, or prolonged sitting doesn’t have one single cause. Common contributors include: Disc-related injuries—which may create sharp, shooting pain Twisting or bending injuries—often felt as a sudden onset of stiffness and tension Prolonged sitting—office workers and commuters may develop tightness or sciatic pain over time, including conditions like sciatica and piriformis syndrome When pain doesn’t respond to self-care, activity modification, or short-term pain relief medications, shockwave therapy may be considered as part of a broader rehabilitation plan that may also include exercise, hands-on care, education, and movement strategies. It may be helpful when irritated soft tissue, muscle tension, or tender areas are contributing to low back pain that has not improved on its own. A chiropractor can assess your movement, symptoms, and health history to determine whether shockwave therapy may be appropriate for your low back pain. How does shockwave therapy work? Shockwave therapy can help reduce pain for people experiencing low back pain and particularly when soft tissue irritation, muscle tension, or localized tenderness are part of the picture. As Dr. Nicholas Antony, Chiropractor at North Oshawa Rehab & Foot Clinic, puts it: ”Shockwave could be a great tool in helping back pain.” In chiropractic care, shockwave therapy may be used alongside hands-on treatment, exercise guidance, and education to address both pain and the factors that may be contributing to it. The therapy works by delivering focused sound waves to the affected area. Some shockwave devices can reach tissue up to 5 cm beneath the surface—deeper than many other therapies—making it especially effective for targeting stubborn knots and ligament injuries that sit beneath the surface. These waves stimulate blood flow, reduce tissue irritation and encourage the body’s natural healing response. It’s non-invasive, which means no needles, no surgery and little to no downtime. Results can vary from person to person. Many people notice a meaningful difference after each session, and most patients are given a clear picture of progress after about three appointments. If you’re wondering whether shockwave therapy can help your lower back pain specifically, a chiropractor can help guide that conversation. How does a chiropractor use shockwave therapy to treat pain? A chiropractor will take time to assess and understand your injury, observe how you move, identify which positions or movements trigger your pain, and determine if shockwave therapy is right for your needs. They’ll look at your posture, your range of motion, and the patterns that make your symptoms better or worse—including what caused the injury in the first place and what may be keeping it there, such as sitting at a desk all day or a long daily commute. From there, they’ll create a personalized rehabilitation plan. Dr. Antony integrates shockwave therapy as one part of a multi-modal approach—pairing it with other evidence-informed treatments to address both the immediate pain and the underlying cause. A typical rehabilitation plan may include: Shockwave therapy to target irritated soft tissue, support local circulation, and help reduce pain and stiffness Acupuncture and electroacupuncture to support pain relief and promote tissue healing Exercise prescription, including targeted stretches like hip flexor stretches, figure-four stretches, lumbar mobility work, external rotator stretches, and core strengthening to build resilience and reduce the risk of future flare-ups Manual techniques to address joint mobility and soft tissue tension hands-on Your rehabilitation plan is not just designed to reduce pain, but to also provide you with practical tools to manage symptoms, move with more confidence, and reduce the risk of recurring pain or injury. Here’s what a typical shockwave component of your session looks like: You’ll be positioned comfortably, with the target area accessible A handheld device is applied to the skin over the affected region The device delivers a series of controlled sound waves—many people describe the sensation as similar to a rapid-tapping deep massage, or an intense pressure that feels tolerable but tender, like a ”good hurt” that feels like working out a knot The shockwave portion of treatment lasts around 1-2 minutes, as part of a longer appointment You may feel some acute soreness afterward, but most people experience an immediate improvement in pain and range of motion There’s no recovery period after each session. Most people return to their regular activities right away. Some mild bruising or temporary soreness can occur, which your chiropractor will discuss with you beforehand. Shockwave therapy is a versatile tool that may help make low back discomfort easier to manage early in your treatment plan. This can make it easier to build on your rehabilitation plan with exercises and long-term movement habits. A chiropractor can incorporate shockwave therapy into a personalized plan to address both the pain and what may be contributing to it. Talk to a ptHealth chiropractor about whether shockwave therapy is right for you. Key takeaways Lower back pain is extremely common — but common doesn’t mean you have to live with it Shockwave therapy may help target irritated soft tissue and tension that can contribute to low back pain Chiropractors look beyond the pain itself to find what’s driving it and build a plan around you Combining shockwave with acupuncture, exercise, and manual therapy can support a more complete treatment plan Results vary, but many people notice improvement over a short course of treatment FAQs Can shockwave therapy help lower back pain? Yes, shockwave therapy can help when soft tissue irritation, muscle tension, localized tenderness, or ligament sensitivity are contributing to your symptoms. A chiropractor can assess whether it’s the right fit for you. How many shockwave sessions do I need for lower back pain? Most people notice a difference after each session. Chiropractors generally assess progress after about three appointments and adjust the plan from there. Does shockwave therapy hurt? Many people describe the sensation as similar to a rapid-tapping deep tissue massage—an intense pressure that can feel tender but manageable. Some mild soreness or bruising can occur after treatment, which your chiropractor will explain beforehand. What causes lower back tension and stiffness? Common causes include muscle strain from lifting or twisting, prolonged sitting, disc-related issues, deep ligament injuries, and inflammation from overuse or injury. Is shockwave therapy a non-invasive treatment option for lower back pain? Yes, shockwave therapy is considered a non-invasive treatment. It does not involve needles or surgery. It uses sound waves applied to the skin’s surface to support healing deep within the tissue. What if I’ve already tried rest and pain medication? Rest and medication can help manage short-term discomfort, but they may not address movement patterns, soft tissue irritation, or other factors contributing to your pain. Shockwave therapy, as part of a chiropractic treatment plan, may help support recovery when paired with exercise, education, and hand-on care. How long does lower back pain last? Back pain can resolve in as little as two weeks, but symptoms sometimes persist for up to two months or longer. If your pain hasn’t improved, keeps coming back, travels down your leg, or affects your daily activities, it’s worth getting it assessed—especially before it becomes a chronic issue. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

There’s an OT for that: how occupational therapy can help with daily life

May 20, 2026Occupational TherapyMost of us don’t think twice about opening a jar, brushing our teeth, or getting ready for the day—until something changes. An injury, a new diagnosis, or even a shift in routine can make everyday tasks feel different. That’s where occupational therapy can help. It supports people in staying independent, confident, and engaged in the activities that matter most. What is occupational therapy? Occupational therapy is a healthcare profession that helps people learn, recover, or adapt the skills they need for everyday life. It supports people who face physical, cognitive, mental health, or emotional barriers, helping them take part in the activities that matter most to them. Occupational therapists (OTs) often consider 3 key domains of life: Self-care: activities like bathing, dressing, and eating. Productivity: work, school, or managing a household. Leisure: hobbies and interests that bring joy. Occupational therapy supports people with day-to-day activities and many other parts of life. As Occupational Therapist Kirsten Roberts puts it, if something is getting in the way of daily life, “there’s an OT for that!” The OT’s toolkit: 3 approaches occupational therapists may use To support your daily routine, an OT may use a combination of three strategies tailored to your needs: Remediation (restorative approach): working to restore or improve function through targeted activities, exercises, and therapies. Compensation (adaptive/functional approach): learning new ways to accomplish a task, such as using another part of your body to complete the activity. Accommodation (environmental/task modification): using tools, equipment, or environmental changes to help make a task more manageable. Some examples of accommodation include an electric can opener for someone with reduced hand strength or a sock aid for a person who can’t bend down easily. How occupational therapy can help in everyday life An OT’s role is to identify not just what is difficult for you, but why. They take a comprehensive look at the physical, cognitive, emotional, and environmental factors that may create barriers in your day-to-day life. Here are a few examples of when occupational therapy may help: David, 35, is recovering from a mild stroke. While his motivation is high, weakness on his left side has made everyday tasks like making breakfast or getting ready feel harder than they used to. An occupational therapist can help David practice daily routines, explore adaptive tools, and find safer ways to complete tasks, such as preparing food one-handed. OT support can help him build confidence with the activities that matter most to him. Maya, 24, is a student whose anxiety has become so overwhelming that she feels unable to take part in activities she once enjoyed, like hiking and painting. An occupational therapist can help Maya build practical coping strategies, create manageable routines, and take gradual steps toward returning to hobbies and activities that feel meaningful to her. Carlos, 45, injured his shoulder while working in a warehouse and now has difficulty with overhead lifting. An occupational therapist can assess how his injury affects his job tasks and develop a plan that may include modified duties, safer lifting strategies, ergonomic recommendations, and gradual return-to-work support. Occupational therapists are versatile, compassionate, and can provide a variety of care options across a spectrum of ages, from kids to seniors. After assessing your needs, an OT can develop a personalized treatment plan to support your routines, independence, and participation in daily life. If you’re recovering from an injury or noticing that certain tasks feel harder than usual, a Lifemark occupational therapist can assess your needs and recommend support that fits your goals. Key takeaways Occupational therapy can help people re-engage in the daily activities that matter to them. OTs look at the physical, cognitive, psychosocial, and environmental factors that may create barriers in day-to-day life. Their approach can include restoring function, teaching new ways to complete tasks, and recommending tools, equipment, or products that support independence. An OT can create a personalized plan to support routines and activities that contribute to your quality of life. FAQs What does an occupational therapist actually do? An occupational therapist helps you find practical solutions for daily life. If an injury, illness, disability, or mental health concern makes it hard to do your daily activities, an OT helps you find practical solutions. They focus on helping you regain skills or adapt to your environment so you can manage self-care (like dressing), be productive (at work or home), and enjoy your hobbies again. Who should see an occupational therapist? You may want to consider seeing an occupational therapist if you’re having difficulty with daily tasks due to a physical injury (like a stroke or work injury), a chronic condition (like arthritis), or mental health challenges (like anxiety or depression). OT can support people of many ages, from children to older adults, who want to build independence, support their quality of life, and take part in activities that are meaningful to them. What is the difference between occupational therapy and physiotherapy? While there’s some overlap between occupational therapy and physiotherapy, each service has a different focus. Physiotherapy often focuses on improving movement, strength, mobility, balance, and range of motion. Some occupational therapists do work on progressing range of motion and strength but through the lens of occupation and daily function. For example, a physiotherapist may help you improve shoulder strength and mobility, while an occupational therapist may help you use that shoulder safely to lift your child, get dressed, prepare meals, or return to your job. Do I need a doctor’s referral to see an occupational therapist? In many cases, you do not need a doctor’s referral to see an occupational therapist at a private clinic. However, some extended health insurance plans may require a referral for coverage. It’s a good idea to check with your insurance provider about your specific plan details. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

How to run faster: a physiotherapist’s guide to safer speed training

May 14, 2026PhysiotherapyYou want to run faster, but no matter how much work you’re putting in, your pace isn’t shifting. Maybe you’re struggling to keep up with your running group, or you’re not seeing the progress you expected on race day. Running faster starts with the right foundation. Physiotherapist Karen Tyssen, shares how to build speed in your runs with structured workouts, strength training, and optimizing recovery. What does it actually mean to “get faster”? Speed training works by teaching your heart to pump oxygen more efficiently (cardiovascular efficiency), produce more power with each stride (muscular power), and hold faster paces without falling apart (running economy). To run faster, your body needs to: Learn how to use oxygen more efficiently Build its ability to hold a faster pace before fatigue sets in Build strength and power with each stride Recover well enough to adapt between workouts The good news? These are all trainable qualities. Train for consistent running before training for speed Before adding speed work to your routine, it helps to build a consistent running base first. For new runners, that might mean running regularly at comfortable distances like 3–5 km three times a week, before gradually increasing your long run from 5 km up to 10–12 km. Karen suggests increasing your running distance gradually and avoiding sudden jumps in weekly mileage or long-run distance. As a general guide, many runners use the 10% rule, which means increasing distance by no more than about 10% at a time. Try to avoid “front-loading” your mileage, which means doing most of your weekly running distance in just a few days. Spreading your runs more evenly throughout the week can help your body recover and adapt between runs. Once you’re running consistently at a comfortable, sustainable pace throughout the week, you can begin speed training. How to start speed training without overdoing it Once they’ve built a consistent base, most runners are ready to add 1–2 speed training sessions per week. Not all speed work looks the same.; Here are a few common options a physiotherapist or running coach may use depending on your experience goals, and injury history: Strides: a starting point for new runners If you’re new to speed work, strides are your best entry point. At the end of an easy run, add 4–6 strides. A stride is a short burst of faster running, usually about 30–50 metres, where you gradually build speed and then slow down. It should feel quick and controlled, not like a full sprint. If you’re running outdoors, this could look like running from lamp post to lamp post. Jog back between each one for recovery. Tempo runs: holding a faster pace for longer A tempo run, sometimes called a threshold run, is a run done at a “comfortably hard” pace for a set amount of time or distance. Its goal is to help your body hold a faster pace for longer before fatigue builds. Tempo runs are often done near your lactate threshold. Lactate is produced by your muscles during harder exercise and can be reused as energy. Your lactate threshold is the point where lactate starts to build up faster than your body can clear it. When that happens, running may feel harder to sustain. Training at this effort level can help your body manage that build-up more efficiently, so you can hold a faster pace for longer before fatigue sets in. Try Karen’s sample tempo workout: 3–4 repetitions of 10 minutes at a comfortably hard pace, with 2 minutes of easy jogging between each interval. Fartlek training: speed play that builds adaptability The word “fartlek” is Swedish for “speed play.” It involves alternating faster efforts with easier recovery periods. This can help you improve your anaerobic capacity, which is your body’s maximum ability to handle short bursts of harder effort. It can also build pacing instincts, and overall speed adaptability by helping you practice changing pace and recovering while running. Try Karen’s sample fartlek workout: 90 seconds hard, 3 minutes easy, and repeat 6–8 times. Interval training: improving your ability to handle faster efforts Intervals push your cardiovascular system to work at a higher intensity and can help improve your VO2 max, which is the maximum amount of oxygen your body can use during intense exercise. This can help your body become more efficient at handling faster efforts. Try Karen’s sample interval workout: 6–8 repetitions of 800 metres at your 5K race pace, with 2 minutes of rest between each. Short repeats: developing speed and running efficiency Short, fast repetitions with full recovery help develop top-end speed and running efficiency. The recovery matters because it allows you to keep each repeat controlled and maintain strong running form. Try Karen’s sample repeat workout: 8–10 repetitions of 200 metres at a fast effort, with 90 seconds to 2 minutes of rest between each. Common speed training mistakes that can slow progress Not sticking to your training plan could increase your risk of running injuries. Karen shares common mistakes she sees runners make while training: Doing speed work too slowly Running the recovery portion of a workout too hard Running easy and long runs too fast Training this way can limit adaptation and increase your risk for injury. Blurring the line between hard and easy efforts doesn’t give your body the chance to fully recover or push when it is supposed to. A structured training plan with clear pace targets for each workout can help you get the most out of every run. How running form affects your speed Form and speed are directly linked because moving inefficiently can cost energy and slow you down. Common form issues runners encounter: Dragging the feet (shuffling): Often a sign that the hips, glutes, or hamstrings are not helping power the stride efficiently. Knee collapses inwards, also called knock knees: When the muscles on the sides of the body aren’t strong enough to stabilize the knee, the joint collapses inward. This can waste energy and load the knee unevenly. Heavy heel striking: Landing hard on the heel can create a breaking effect, which means each step slows you down slightly instead of helping move you forward. Shortening your stride and practicing strides may help shift your foot strike forward toward your mid-foot, depending on your running form. To help correct issues with running form, Karen recommends running drills, including A, B, and C drill progressions, along with accelerations and strides as tools to build better biomechanics, especially for newer runners. Strength training helps improve speed Speed comes from power in the glutes, hamstrings, and quadriceps. Karen recommends a full-body strength routine that focuses on the four quadrants: front, back, and both sides of the body. Tips for strength training for faster runs: Lift heavy, when appropriate. Heavier lower-rep training, such as 6–8 repetitions, builds the kind of strength runners need, not just high-rep endurance sets. Plyometric and power exercises can develop the explosive capacity that translates to faster running. Aim for 2–3 strength sessions per week, on non-running days if you’re newer, or after a hard run if you are a more experienced runner. Cross-training, such as cycling, swimming, or other low-impact cardio, is also a valuable tool, particularly when you’re increasing your mileage or intensity. It keeps your cardiovascular system working without adding more stress to joints and connective tissue. Recovery is where speed is built It might seem counterintuitive, but rest is when your body adapts to training. While hard speed and strength sessions challenge your muscles, recovery is when your body repairs and grows stronger. Skip the recovery, and you lose the adaptation. “If you don’t have proper rest and recovery, the muscles are in a constant state of breaking down without regenerating,” says Karen. “You’re doing all this hard work, and you don’t reap the benefits.” Karen’s recovery tips include: Prioritizing good sleep, between 7–9 hours of sleep a night Ensuring adequate nutrition, including enough calories as training volume increases Staying hydrated Scheduling easy movement days A condition called Relative Energy Deficiency in Sport (RED-S) can occur when caloric intake doesn’t keep pace with training demands. This can lead to stress fractures, hormonal disruption, reduced cardiovascular output, and performance decline. Eating enough with a balance of protein, carbohydrates, and fats helps properly fuel your runs. When to see a physiotherapist Pain that persists beyond a week, keeps returning, worsens during runs, changes your form, or limits your ability to move normally may be a sign to seek professional support. You don’t have to wait until you’re fully sidelined to seek care. A Lifemark physiotherapist can assess your movement patterns, identify muscular imbalances, and provide you with an individualized treatment plan that helps you build the strength and technique foundations that make faster running possible and sustainable. Looking to run faster and reduce your risk of injury? A Lifemark physiotherapist can help. Key takeaways Build a consistent running base before adding speed work. Tempo runs, fartlek training, intervals, strides, and short repeats each train different aspects of speed. Easy days need to stay genuinely easy so your body has time to recover and adapt. Strength training can support running speed, especially when it includes compound movements and appropriate power exercises. Recovery habits like sleep, nutrition, hydration, and rest help to improve performance during runs. FAQs How many speed sessions should I do per week? 1–2 speed sessions per week may be appropriate once you have a solid base. Newer runners may want to start with strides at the end of easy runs before progressing to more structured workouts. Is time or distance better for speed training? Both work well. Time-based workouts are practical on a treadmill, while distance-based workouts can help you practice race pace and track progress against consistent markers like 200 metres or 400 metres. How do I know if I’m overtraining? Warning signs may include an elevated resting heart rate, persistent soreness, recurring minor injuries, poor sleep, lower performance, and pain that continues to worsen or starts earlier during runs. These are signals to rest, adjust your training, or seek professional guidance. Do I need to do strength training even if I just want to run faster? Yes. strength can help runner build power, improve running form, and better tolerate the demands of speed work. Compound movements that target the full body, particularly the glutes, hips, and legs, can help build the strength base that speed training depends on. When should a runner see a physiotherapist? If pain doesn’t improve with rest and self-care, keeps returning, worsens during runs, changes your form, or causes you to push through discomfort, it may be time to get assessed. Getting support early can help you understand what may be contributing to the pain and adjust your training before symptoms become more limiting. What is the lactate threshold and why does it matter for speed? Lactate is produced by your muscles during harder exercise and can be reused as energy. Your lactate threshold is the point where lactate starts to build up faster than your body can clear it. Training near this effort level can help your body manage that build-up more efficiently, so you can hold a faster pace for longer before fatigue sets in. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Frozen shoulder: signs, stages, causes, and how physiotherapy can help

May 8, 2026Physiotherapy / Shoulder painFrozen shoulder, also called adhesive capsulitis, can make everyday shoulder movements painful and limited. Reaching behind your back, lifting your arm overhead, brushing your hair, fastening clothing, or sleeping on the affected side may become difficult over time. Frozen shoulder usually develops gradually. Many people don’t realize what they’re dealing with it until the pain and restricted movement have already settled in. Understanding the signs, stages, and possible causes of frozen shoulder can make it easier to recognize what may be happening. It can also help you know when a physiotherapist may be able to support your recovery. What is frozen shoulder? Frozen shoulder occurs when the tissue surrounding the shoulder joint, called the shoulder capsule, becomes inflamed, thickened, and tight. Over time, this can limit shoulder movement in several directions, including reaching overhead, reaching behind your back, or rotating your arm outward. Many people notice pain before the stiffness becomes obvious. It may start as a dull ache that feels worse at night, when reaching, or when lying on the affected shoulder. As the condition progresses, everyday tasks like dressing, washing your hair, or fastening a seat belt may become more difficult. What causes frozen shoulder and who is at risk? Frozen shoulder affects roughly 2–5% of the general population and is more commonly seen in women than men, between the ages of 40 and 65. Adhesive capsulitis can develop after an injury, surgery, or a health event that limits how much you use your arm, such as a fracture, mastectomy, stroke, or a prolonged period of shoulder immobility. Frozen shoulder may also be more common in people with diabetes and thyroid conditions. That said, frozen shoulder can also develop without a clear cause. It can simply begin, without an obvious trigger, and progress from there. This is called primary or idiopathic frozen shoulder. If you have had frozen shoulder in one shoulder, you may have a higher chance of developing it in the other shoulder. Recurrence in the same shoulder is less common, but ongoing shoulder movement and strengthening may help support long-term function. The 3 phases of frozen shoulder Frozen shoulder is often described in three phases. Not everyone moves through these stages in a perfectly predictable way, but they can help explain how symptoms often change over time. Freezing phase: Pain gradually increases. Your shoulder may ache at rest or feel sharp with certain movements. Range of motion begins to decrease. This phase can last 2-9 months. Frozen phase: Pain may ease slightly, but stiffness reaches its peak. Daily tasks like dressing, reaching overhead, reaching behind your back, or sleeping on the affected side can feel difficult. Thawing phase: Movement slowly begins to return. This phase can take several months to more than a year. The full course of frozen shoulder can last 1–3 years or more. How the symptoms develop and progress vary from person to person. Common signs of frozen shoulder Many people mention a combination of symptoms, including: Dull or aching pain in the shoulder Stiffness that worsens over time Reduced range of motion when you move your arm and when someone else moves it for you Difficulty with personal care tasks like dressing, hair care, or fastening clothing Pain feeling worse at night Disrupted sleep due to shoulder discomfort Difficulty reaching overhead or behind your back How physiotherapy can help frozen shoulder Physiotherapy for frozen shoulder is focused on reducing pain, improving shoulder movement, and helping you return to everyday activities more comfortably. Your treatment plan will depend on your symptoms, your stage of recovery, and how frozen shoulder is affecting your daily life. At Lifemark, a physiotherapist may start by assessing your shoulder’s range of motion, strength, pain patterns, posture, and how your shoulder moves during daily tasks. They may also look at your neck, upper back, and surrounding muscles to understand what may be contributing to your symptoms. A physiotherapist may use a combination of treatments, such as: Gentle mobility exercises Stretching based on your stage of recovery Manual therapy, such as joint mobilization or assisted range of motion Strengthening exercises when movement begins to improve Education on sleep positions, activity pacing, and safe home exercises Pain-management strategies, which may include heat, ultrasound, electrotherapy, or other clinic-based modalities when appropriate As treatment progresses, the focus often shifts toward restoring range of motion and rebuilding shoulder strength. Your physiotherapist can help you move at the right level, so you are not forcing the shoulder too aggressively or avoiding movement longer than needed. Why getting the right diagnosis for treating frozen shoulder matters Frozen shoulder can look like other shoulder conditions, including rotator cuff injuries, shoulder arthritis, bursitis, or referred pain from the neck. That is why an accurate assessment matters. Frozen shoulder can often be diagnosed based on symptoms and a physical assessment. In some cases, imaging, such as an X-ray or MRI, may be used to rule out other causes of shoulder pain. A Lifemark physiotherapist can assess your shoulder pain and mobility and build a rehabilitation plan around your specific needs and goals. When to seek help for frozen shoulder It’s worth reaching out to a physiotherapist or other healthcare professional if: Your shoulder pain has been present for several weeks and is not improving You’re noticing that certain movements particularly reaching behind your back or overhead, are becoming increasingly difficult Your sleep is being disrupted by shoulder discomfort You recently had a surgery, an illness, or an injury that kept your arm still for an extended period You have diabetes or a thyroid condition and are noticing new shoulder stiffness You do not have to wait until shoulder pain feels unbearable. Getting assessed early can help you understand what is causing your symptoms and what type of care may be appropriate. Key takeaways Frozen shoulder, or adhesive capsulitis, causes shoulder pain, stiffness, and reduced range of motion. It often develops gradually and may move through freezing, frozen, and thawing phases. It can follow an injury, surgery, or certain health conditions or sometimes develops without a clear cause. Daily tasks and movements like dressing and reaching overhead or behind your back, and sleep are often the first things noticeably affected. Physiotherapy can help manage pain, improve movement, rebuild strength, and support daily function. FAQs How long does frozen shoulder last? Frozen shoulder can take several months to three years to improve, though the timeline varies from person to person. With the right treatment plan, many people find they can manage pain and stay active during recovery. Is frozen shoulder the same as a rotator cuff injury? No, frozen shoulder and rotator cuff injuries are different conditions. Frozen shoulder involves stiffness and tightening of the shoulder capsule. A rotator cuff injury involves irritation, strain, or tearing of the muscles and tendons that help move and stabilize the shoulder. Both can cause pain and limit movement, but they are treated differently. That is why an accurate diagnosis matters. Can frozen shoulder go away on its own? Frozen shoulder can improve over time, but the recovery is often slow. Physiotherapy can help manage pain, guide safe movement, and support the return of shoulder mobility. Why is frozen shoulder more common in people with diabetes? The exact reason is not fully understood. One theory is that changes in connective tissue and collagen may make the shoulder capsule more likely to become stiff and restricted. People with diabetes are encouraged to monitor new shoulder pain or stiffness and speak with a healthcare professional early. What can I do at home to support my shoulder? Your physiotherapist can help guide you on safe home exercises for your stage of recovery. In general, gentle and consistent movement tends may help, but the right exercises depend on your pain level, range of motion, and stage of frozen shoulder. Can frozen shoulder come back? Frozen should is less likely to return in the same shoulder after it resolves, but it can develop in the opposite shoulder. Maintaining shoulder movement and strength may help support long-term shoulder function. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Why do my knees click? Causes, when it’s normal, and exercises that help

May 5, 2026ChiropracticWhether you’re pushing your limits in sports or spending hours seated at a desk, your knees are fundamental to every move you make. Do you ever notice your knees clicking after a long run, or experience knee pain when bending after a day of sitting? In many cases, knee clicking and popping are normal and painless. But if the sounds are paired with swelling, stiffness, locking, or instability, they may signal an underlying issue. Proactively caring for these vital joints is key to long-term comfort and mobility. We spoke to Chiropractor Dr. Omar Pervez about whether the noises joints make are normal, and how movement and exercise can help reduce discomfort and strengthen the knees, no matter your lifestyle. Understanding your noisy knees: when not to worry Knee clicking and popping are common, and most causes are harmless. If your knees make sounds without any accompanying pain, swelling, or instability, they are usually just doing their job. Often, these noises are caused by gas bubbles forming and collapsing within the fluid inside the joint, a harmless process known as crepitus, much like the sound of opening a soda can. Another frequent cause of painless knee popping is tendons or ligaments briefly moving over bone as your knee bends and straightens. If these movements are painless, there’s typically no cause for concern. Dr. Pervez emphasizes that “motion is the lotion” for your joints. Regular, gentle movement helps circulate synovial fluid, which lubricates your knee and provides vital nutrients. Simple habits for healthy knees and joint support Taking proactive steps in your daily life can make a significant difference in maintaining overall knee health and reducing unnecessary joint strain. These habits support your body’s natural mechanics and may help minimize clicking associated with stiffness, pain, or weakness. Stay active. Regular, gentle movement is key. Activities like walking, swimming, or cycling encourage joint fluid circulation, keeping your knees well-lubricated and flexible. Maintain a healthy weight. Carrying extra weight places additional stress on your knee joints, increasing wear and tear over time. Managing your weight supports long-term joint health. Stay hydrated. Proper hydration is important for supporting tissue elasticity and cartilage health. Wear supportive footwear. Good shoes promote proper alignment through your feet, ankles, and knees, reducing strain on the joint and supporting your natural gait. Listen to your body. If an activity causes pain, modify it or take a break. While movement is good, pushing through pain can lead to further injury. Targeted exercises for stronger knees When addressing knee clicking or knee pain when bending, strengthening the muscles that support your knees is essential. Dr. Pervez highlights issues in the “kinetic chain”— how your ankles, hips, and spine interact — often impact knee health. Strengthening key muscle groups can improve stability and reduce stress on the knee joint. Dr. Pervez recommends the following exercises to build strength and flexibility: 1. Glute bridges Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core by pulling your belly button inwards towards your spine. Push down into your heels while lifting your hips up and squeezing your glutes Hold for 5 seconds. Slowly return to the initial position and repeat. Glute bridges strengthen your gluteal muscles, which support hip and knee stability and may reduce knee clicking, especially during activities like climbing stairs. 2.Calf raises Stand with feet hip-width apart, holding a chair or wall for balance if needed. Slowly rise onto your toes without bending your knees. Pause briefly at the top. Lower back down with control. Perform 10-15 repetitions for 2-3 sets. Calf raises strengthen your calf muscles, improving ankle stability which, in turn, supports knee mechanics. 3. Wall sits Stand with your back against a wall and feet shoulder-width apart. Slide down until your knees are bent to about 90 degrees, as if sitting in a chair. Keep your knees aligned over your ankles. Optional: place a small ball or a foam roller between the thighs and squeeze Hold for 15-30 seconds. Repeat 2-3 times. Wall sits build endurance in your quadriceps without excessive joint loading and may help with discomfort or popping around the kneecap. 4. Half-kneeling hip flexor stretch Kneel on one knee with the opposite foot flat in front, forming a 90-degree angle. Gently tuck your pelvis under to avoid arching your lower back. Shift your weight forward until you feel a stretch in the front of your hip. Keep your torso upright. Hold for 20-30 seconds. Repeat on both sides 2-3 times. A half-kneeling hip flexor stretch is excellent for office workers, improving hip flexibility that can influence knee function. 5. Pigeon pose Start on all fours. Bring one knee forward toward your hands while extending the opposite leg behind you. Keep your hips and shoulders facing forward, and your spine straight and tall. Hold for 20-30 seconds. Repeat on the opposite side. Pigeon pose stretches can help address tightness in the IT band (iliotibial band), a common contributor to knee sounds and discomfort. Remember, if movement helps reduce the noises and feels good, keep going! However, avoid or work with your chiropractor to modify activities that consistently cause pain. When to seek expert help: addressing persistent knee pain While many knee sounds are harmless, it’s important to know when to seek care. In some cases, knee clicking with swelling and pain may be linked to an underlying condition such as osteoarthritis (inflammation in the joint). If your knee clicks are accompanied by persistent or worsening pain, locking, instability, or difficulty bearing weight, professional assessment is recommended. A Lifemark chiropractor can perform a comprehensive assessment of your knee and the surrounding muscle groups. Looking at the bigger picture helps identify imbalances in the hips, ankles, glutes, and spine helps identify imbalances within the kinetic chain that may contribute to knee discomfort. Addressing the root cause of your discomfort helps you find support for your long-term joint health. If knee pain is limiting your movement or daily activities, a personalized assessment can help guide safe and effective treatment. Key takeaways: Most knee clicking and popping are normal and harmless, often caused by gas bubbles or tendons moving over bone. Regular movement, proper hydration, and supportive footwear help maintain healthy joint function. Strengthening exercises like glute bridges, wall sits, and calf raises improve knee stability and reduce strain. If knee clicking paired with swelling, locking, instability, or persistent pain should be assessed by a healthcare professional. A comprehensive assessment by a chiropractor can identify muscle imbalances within the kinetic chain that contribute to knee discomfort. FAQs: Are knee clicks bad if they don’t hurt? Knee clicking without pain, swelling, or instability is usually normal and harmless. What are the best knee strengthening exercises for reducing pain? Exercises like glute bridges, calf raises, and wall sits, as recommended by Lifemark chiropractor Dr. Pervez, are excellent for strengthening the supporting muscles around your knee. When should I see a chiropractor for knee pain? Consider seeing a chiropractor if your knee pain is recurring, worsening, accompanied by swelling or limited activity, or if it impacts your daily life, especially when it’s related to knee pain when bending or activities like climbing stairs. Can I stop my knees from clicking? You can’t always eliminate knee clicking completely, but strengthening the muscles that support the knee and maintaining joint health through exercise and lifestyle habits can reduce how often it occurs. Why does my knee pop above the kneecap? Popping above the kneecap can be due to tendons moving over bone, gas bubbles in the joint, or sometimes issues with how the kneecap tracks, often related to muscle imbalances that can be addressed with targeted exercises. What are some natural remedies for knee joint pain? Natural approaches include maintaining a healthy weight, staying hydrated, regular gentle movement, wearing supportive footwear, and incorporating specific strengthening exercises. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

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