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Latest Blogs
Understanding Blue Monday and Seasonal Affective DisorderUnderstanding Blue Monday and Seasonal Affective Disorder
January 16, 2026Mental Health / WellnessSeasonal shifts can affect mood in ways that feel hard to explain. Many people notice lower energy, reduced motivation, or a sense of emotional fog as winter deepens. These changes often raise questions about Seasonal Affective Disorder and how it differs from common winter low mood. The idea of Blue Monday appears often during this period, creating more interest in why this season affects people so strongly. What does “Blue Monday” mean? Blue Monday began as a marketing idea from a UK travel company in 2005. It suggested that the third Monday in January was “the most depressing day of the year.” There is no scientific evidence supporting this claim. Still, many people relate to the emotional dip that can show up at this point in winter. How is Blue Monday different from Seasonal Affective Disorder? Because Blue Monday is tied to a day in winter, it’s often compared to Seasonal Affective Disorder (SAD). The two are very different, even though they’re talked about around the same time of year. SAD is a recognized pattern of persistent sadness, fatigue, irritability, recurring low mood linked to seasonal changes. People often notice symptoms beginning in the fall and easing in the spring. SAD is not a single difficult day. It is a seasonal pattern that can influence daily routines, energy, sleep, and motivation. Some people are familiar with this shift. Others only realize the pattern after experiencing several winters where mood changes arrive at the same time each year. Common symptoms people notice in winter Many people describe: Low energy Low motivation for normally enjoyable activities Sadness or moodiness Changes in sleep Changes in appetite Difficulty concentrating These experiences can surface during long commutes in the dark, busy workdays, or quiet evenings indoors when sunlight feels scarce.  7 Ways to support mood, energy, and well-being in winter 1) Prioritize restful sleep Restorative sleep supports clear thinking and steadier routines. Winter often disrupts sleep due to darker mornings, indoor living, and changing schedules. A steady bedtime, reduced caffeine late in the day, and a warm bath or shower can help you unwind. Consistent sleep routines help regulate the body’s internal clock, which responds to changes in daylight. During winter, reduced light exposure can shift circadian timing, so steady sleep and wake patterns can help feel stabilizing for some people. 2) Include regular movement Movement can help break up the long stretches of sitting that winter often creates. Some people join mall-walking groups to stay active indoors. Others use light home exercises or chair routines while watching television or working. Getting outside during daylight hours, even for a short walk, can also feel grounding. Many people find that fresh air and natural light make winter days feel more manageable when bundled up for the cold. 3) Choose foods that feel nourishing Your diet can influence your mood and energy. Incorporating foods rich in vitamin D and omega-3s, like salmon or other fatty fish, can help improve mood, while magnesium from leafy greens, nuts, and dark chocolate may contribute to reducing feelings of anxiety. To maintain more stable energy, choosing whole grains, lean proteins, and cooked vegetables can help prevent blood sugar spikes and crashes. Lighter evening meals, such as soups or zucchini noodles instead of heavy pasta, can also help balance blood sugar, which may in turn contribute to better sleep quality. 4) Bring more light into your day More exposure to light can make indoor winter days feel less heavy. Opening curtains, sitting closer to windows, or spending brief moments outside during daylight may feel supportive. Some people explore light therapy lamps to mimic natural light. Many light therapy lamps designed for seasonal use provide about 10,000 lux and filter most UV light. This brightness level is often used because reduced daylight can affect circadian regulation, and brief morning exposure may support more predictable daily rhythms. 5) Set realistic seasonal goals Winter often disrupts routines. Setting simple, achievable goals can help prevent overwhelm. Choosing one or two manageable habits—like a daily walk, a set bedtime, or a morning stretch—can help keep life feeling steady. 6) Gently challenge negative thinking It’s common to notice more “all-or-nothing” thoughts during winter. Instead of thinking, “I never stay consistent,” it may help to shift the focus to, “I’m choosing one thing that feels possible today.” Small reframes can offer emotional ease when motivation is low. 7) Talk things through with someone you trust Conversation can create a sense of connection during months that often feel isolating. Friends, family, and therapists can offer perspective, grounding, or simply a space to share what feels heavy. How mental health professionals and occupational therapists can help with seasonal mood changes Seasonal patterns can affect mood, routines, and daily function in different ways. Mental health professionals and occupational therapists can both offer support, but their roles focus on different parts of the experience. The mental health professional’s role in seasonal mood support Mental health professionals concentrate on thoughts, emotions, and behaviour patterns linked to seasons shifts. They provide psychological therapy, including approaches often used for recurring low-mood cycles, such as cognitive-behavioural strategies. Sessions may explore how reduced daylight influences mood, help build emotional regulation skills, and address thinking patterns that tend to intensify in winter. This type of support is helpful for anyone who wants to understand the emotional or cognitive side of seasonal changes. The occupational therapist’s role in winter routines and function Occupational therapists focus on routines, habits, and the practical impact of seasonal changes on daily life. They help structure winter-friendly routines, organize tasks, adjust lighting or environments, and re-engage in meaningful activities when motivation feels low. Their work is rooted in function: making days feel more manageable, supporting pacing, and helping restore a sense of rhythm during darker months. This type of support is suited for people who notice winter affecting their energy, routines, or participation in everyday activities. Combining psychological and occupational therapy approaches Some people benefit from both forms of care. A mental health professional can help with the emotional and cognitive patterns connected to SAD, while an occupational therapist helps translate those insights into steady, realistic routines. Together, this creates a balanced approach to navigating seasonal changes. People often choose which professional to speak with based on whether emotional patterns, daily routines, or both feel affected during the winter months. When to seek support from a healthcare professional for seasonal changes People sometimes reach out for support when seasonal patterns begin affecting daily life in ways that feel harder to manage. Connecting with a mental health professional like a psychologist or occupational therapist may be helpful if you notice: Mood or motivation dropping for several weeks during the winter Day-to-day tasks feeling hard to complete or stay engaged with   Changes in sleep, energy, or appetite disrupting your usual routines Difficulty concentrating at work, school, or home A sense of emotional heaviness that affects relationships or daily interactions Trouble keeping structure during darker months Worry about how seasonal changes will continue to affect your winter A mental health professional can help with emotional patterns and thoughts connected to these shifts. An occupational therapist can help rebuild routines, adjust environments, and make daily habits feel more manageable. Some people find support from both professionals helpful when winter brings both emotional and functional changes. Key takeaways Blue Monday reflects a cultural idea, but the mid-winter emotional dip feels real for many people. SAD is different from a difficult day and follows a recurring seasonal pattern. Light, movement, sleep routines, and supportive conversations can help winter feel more manageable. Small, realistic habits can create steadier rhythms during darker months. Support from a mental health practitioner or an occupational therapist can be helpful when seasonal changes affect mood, routines, or daily functioning. FAQs Is Blue Monday scientifically proven? No. There is no scientific evidence supporting Blue Monday. Many people simply relate to the feelings often linked to this time of year. What makes SAD different from winter stress? SAD is a repeating seasonal pattern that influences mood for several weeks or months. Winter stress may come and go based on life events. Why does winter affect energy levels? Shorter daylight hours, colder weather, and indoor living can influence routines and how energized people feel. Can lifestyle changes support seasonal low mood? Some people find light exposure, movement, and steady routines helpful during winter. These strategies support daily well-being. Should I see a psychologist or an occupational therapist for seasonal mood changes? Both can help, but in different ways. A psychologist focuses on thoughts, emotions, and behaviour patterns linked to seasonal shifts. An occupational therapist supports daily routines, environment, and functional changes that appear in winter. Some people work with both if seasonal changes affect emotional patterns and day-to-day functioning. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Concussions 101: causes, symptoms, and recoveryConcussions 101: causes, symptoms, and recovery
January 9, 2026concussionRecognizing and properly managing a concussion is essential to ensure safe recovery. Although symptoms vary from person to person, a concussion can impact the whole body, leading to physical, mental, and emotional effects. Early detection and treatment can help those affected return to activity safely.   Curious how to recognize a concussion when it happens? Read on to learn more about how to identify a concussion and how a gradual return to activity can support long-term recovery. This article explores key messages from the webinar, Concussions 101: causes, symptoms, and recovery. Understanding concussions: what they are and who’s most at risk Concussions are a mild traumatic brain injury that occurs when there is a bump, jolt, or blow to the head or force to the neck that is transferred to the head. The result is a decreased responsiveness of brain cells leading to an array of symptoms people experience post-injury. Concussion symptoms typically occur 24-48 hours following the injury and can resolve on their own within 72 hours. An assessment by a healthcare provider can help ensure recovery is safe and properly managed. While common in sports, with an estimated 25% of concussions occurring during sporting activities, anyone can sustain this injury. In sporting activities, females are more prone to concussions and are more likely to be injured through contact with the playing surface or equipment compared to males who are more likely to be injured via player-to-player contact. Concussions aren’t limited to sports. From falls in seniors to motor vehicle accidents, anyone can sustain a concussion.  Common symptoms of a concussion Concussions affect the whole body, and no two concussions are the same.  From the visual system to how our joints and muscles function, symptoms of a concussion can be experienced in a variety of ways. Common symptoms include:  Memory and concentration difficulties, trouble with word finding Headaches Fatigue Nausea and vomiting Dizziness Mental health changes impacting mood and emotions Sensitivity to noise Visual disturbances including blurred or double vision and light sensitivity Reduced balance and coordination Sleep disturbances Questions to ask someone if you suspect they had a concussion At a loved one’s sporting event and suspect they may have a concussion after an injury? By addressing physical symptoms, changes in emotions and thinking patterns, and altered awareness, the Concussion Recognition Tool (CRT6) helps identify concussion injuries in children, adolescents, and adults.   Consider the following questions to assess awareness:   “Where are we today?” “What event were you doing?” “Who scored last in the game?” “What team did you play last week/game?” “Did your team win the last game?”  In addition to physical symptoms, other clues that suggest a concussion has occurred include: Loss of consciousness or responsiveness Lying motionless on the playing surface Falling unprotected on the playing surface Disorientation or confusion Seizure, fits, or convulsions Slow to get up after a direct hit to the head Unsteady on the feet Facial injury   How long do concussions last?   Many symptoms of a concussion typically resolve in 72 hours, and most people recover fully within a few weeks. Up to 90% of adults fully recover within two weeks, and up to 80% of children show improvement in symptoms within one to three months.   What if my concussion symptoms won’t go away? While most concussion injuries recover in a timely matter, nearly one third of adults experience prolonged symptoms for varying lengths of time. Though not fully understood, factors that have been linked to prolonged recovery include: Fatigue/fogginess and immediate onset of headache or dizziness, amnesia, disorientation, or mental status changes after an injury Persistent cognitive impairment A history of concussion injuries A history of migraines Returning to activity after a concussion Early assessment and care after a concussion are associated with better recovery outcomes. A gradual return to activity in phases can help ensure a safe return to normal movement levels over the recovery period. Most people can return to “active rest” within 72 hours of injury. For some, this may look like getting out of bed or a dark room and engaging in light activity like going for a walk.   What if symptoms return when I start moving again? It is common and expected for some symptoms to return while safely implementing more activity. With modifications and staying within tolerable levels of symptoms, the body and brain are able to adapt to gradual increases in activity and exposure.   For someone experiencing a headache each time they are exposed to light, gradual exposure might look like: wearing hats and sunglasses for gradually shorter periods of time to build tolerance to light again.   How a Lifemark physiotherapist can help Although only medical doctors can provide an official diagnosis of a concussion, early assessment and treatment are still important. A Lifemark therapist can help support your recovery by conducting a thorough assessment of your symptoms, injury, history, mental well-being, and personal health goals. Working with your medical doctor, your care provider will develop a personalized treatment plan with exercises and guidance to help you gradually and safely return to activity. Key Takeaways A concussion is a mild brain injury from a force to the head or neck, affecting brain cell responsiveness. Risk factors: Anyone can get a concussion. In sports, females are more prone to concussions, often from contact with surfaces or equipment. Symptom onset: Symptoms usually appear 24-48 hours after the injury and can affect the entire body, including physical, cognitive, and emotional functions. Common symptoms: Watch for headaches, dizziness, memory difficulties, fatigue, nausea, and sensitivity to light or noise. Recovery timeline: Most symptoms resolve within 72 hours. Up to 90% of adults with sports-related injuries recover fully within two weeks. Recovery process: A gradual, phased return to activity is key. It’s normal for some symptoms to reappear as activity increases; the goal is to build tolerance without overdoing it. Professional help: While only a medical doctor can diagnose a concussion, a physiotherapist can conduct an early assessment and create a personalized treatment plan to guide a safe recovery. Frequently Asked Questions (FAQ) What is a concussion? A concussion is a mild traumatic brain injury resulting from a bump, jolt, or blow to the head or a force to the neck that is transferred to the head. This causes a temporary decrease in the responsiveness of brain cells. What are the most common symptoms of a concussion? Common symptoms include headaches, fatigue, nausea, dizziness, memory and concentration difficulties, mood changes, sleep disturbances, and sensitivity to light and noise. How can I tell if someone might have a concussion? You can ask them questions to assess their awareness, such as “Where are we today?” or “What event were you doing?” Other signs include loss of consciousness, disorientation, seizures, unsteadiness, or being slow to get up after a hit. How long does it take to recover from a concussion? Many symptoms resolve within 72 hours. Most people recover fully within a few weeks. For sports-related injuries, up to 90% of adults recover within two weeks, and up to 80% of children improve within one to three months. What if my concussion symptoms don’t go away? While most people recover quickly, nearly one-third of adults experience prolonged symptoms. Factors linked to longer recovery include a history of concussions or migraines, and the immediate onset of severe symptoms like fogginess or amnesia after the injury. How should I return to activity after a concussion? A gradual return to activity is recommended, typically starting with light movement like walking within 72 hours of the injury. The goal is to slowly increase activity and exposure (e.g., to light) while staying within tolerable symptom levels, allowing the brain and body to adapt. 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 set fitness goals that feel good and lastHow to set fitness goals that feel good and last
December 18, 2025Kinesiology / PhysiotherapyIt’s a familiar story: you set a new fitness goal with great intentions, but a few weeks in, that motivation starts to fade. When progress stalls, it’s easy to blame a lack of willpower, but the real issue is often the plan itself. A goal that lasts is one that’s realistic, clear, and built for your actual life. Note: These suggestions support general well-being. If you’re unsure whether a new exercise routine is right for you, consider checking with a physiotherapist or kinesiologist before getting started. Start with a clear, specific plan A big goal can feel overwhelming. It’s easy to say, “I want to get in shape,” but it’s hard to know where to begin. It can help to think of detailed specifics about your goal in two ways: what do you wish to achieve, and why does it matter to you. Starting with a larger intention for your goal can help you get clear on what steps you need to take to reach your destination. Many people find that breaking a large goal into smaller, more manageable steps makes it feel more achievable. For example, maybe your real goal is to hike a mountain with your daughter by summer. The path to get there can be broken down into smaller steps: Step 1: Focus on core and lower body strength. A physiotherapist or kinesiologist can help create a routine that you can build on every few weeks. Step 2: Make sure you have the right equipment at home, even if it’s just a yoga mat and some resistance bands. Step 3: Schedule a half hour to an hour session, 2-3 days a week, in your calendar for movement. Treating it like any other appointment makes it a priority. Step 4: Plan to hike three easier trails by the time spring arrives to build your endurance and confidence. Alternatively, your goal might be more focused on building a consistent habit, like this one: “I want to follow a total body exercise routine four times per week at my local gym.” Here’s how that breaks down into a clear, step-by-step plan: Step 1: Find the right space. First, tour a few local gyms to find one that feels comfortable and convenient. Consider getting a membership that fits into your lifestyle. Step 2: Address any barriers. If you have nagging pain, like an old knee injury, consult with a professional like a physiotherapist. They can help you move with more comfort and recommend the exercises right for you and your needs. Step 3: Start slow and build momentum. Instead of jumping into four days a week, begin with two or three. As you feel stronger, you can progress your exercises and add another day to your routine. Step 4: Make it a sustainable habit. As you become comfortable with your routine, it becomes a consistent part of your life, helping you maintain your fitness goals. You don’t have to do it alone Starting a new fitness routine can feel lonely, especially if you’re managing an old injury or new aches and pains. We often hear people mention that they’re held back by uncertainty. Reaching out for guidance can be an excellent way to stay accountable and feel supported. A clinician can help you set realistic expectations that fit your life and your body’s needs. A physiotherapist can help you work through long-standing injuries or new pains that come up. They can assess your movements and help you exercise more comfortably. A kinesiologist can recommend safe and effective exercises to get you started and help you progress your routine over time. For instance, some individuals describe wanting to be more consistent at the gym but feel held back by knee pain. A physiotherapist can help by assessing your injury and creating a personalized plan to help make your fitness goals feel possible again. For those who want to be more consistent at the gym and don’t know where to start, kinesiologists can support your journey by creating an exercise or stretch program that works with your lifestyle.   Be patient with the ups and downs Reaching a goal is rarely a straight line. Some weeks you’ll feel full of energy, and in others you might miss a workout because you had to stay late at work. It’s important to be patient with yourself. Many people have a tendency to feel discouraged by setbacks, but they are a normal part of the process. Progress is a marathon, not a sprint. The goal is consistency over time, not perfection every day. Key takeaways Connect your fitness goal to something meaningful in your life, like an activity you love or want to share with family. Break down a big goal into small, concrete steps to make it feel less overwhelming and easier to start. Setbacks are a normal part of any journey; being kind to yourself is key to staying on track. Professional guidance from a physiotherapist or kinesiologist can provide a safe, effective, and supportive path toward your goal. FAQs 1. What’s the best way to start a routine if I’m a complete beginner? Start small and focus on consistency. A simple 15-20 minute walk each day is a great foundation. Choosing an activity you genuinely enjoy will also make it easier to stick with. 2. How do I stay motivated with my fitness goals when I get busy? Schedule your workouts in your calendar like any other important appointment. Having a backup plan, like a shorter at-home workout for busy days, can also help you stay consistent. 3. Is it normal to feel sore after starting a new exercise routine? Yes, it’s common to experience some mild muscle soreness, often called Delayed Onset Muscle Soreness (DOMS), when you start a new activity or increase your intensity. This usually subsides within a couple of days. 4. What’s the difference between a physiotherapist and a kinesiologist for fitness? A physiotherapist is a primary healthcare professional who diagnoses and treats injuries and conditions. A kinesiologist focuses on improving human movement and performance through exercise prescription and coaching. They often work together to support a client’s goals. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
5 tips for safely shoveling snow5 tips for safely shoveling snow
November 24, 2025Pain / PhysiotherapyWhile the snow may look beautiful, it can come with an increased risk of injury for the many Canadians who shovel each year. From twisting the body to trying to move too much all at one time, strains and sprains from snow shoveling can affect daily activities.  Check out these tips to help reduce the risk of injury while you shovel snow this winter:  1. Use your whole body and not just your back.  Get into a squat position, by bending at the knees. Engage your core and hinge at the hips. Lift snow with your legs by straightening your knees to push your body up. Taking this approach can improve your shoveling safety.    2. Clear the snow before it builds.   Shoveling frequently on snowy days can help prevent build up. Snow that is walked over or frozen is significantly heavier to lift and can increase the risk of injury. Try to shovel every few hours during snowfall to help ensure the show you lift is lighter and easier to move.   3. Lift small amounts of snow at a time.  Shoveling can be a strenuous activity. Lifting small amounts of snow reduces the weight of the load, making the activity easier and less likely to cause an injury.  4. Take frequent breaks.  To help you not tire out and risk an injury, consider taking breaks as you shovel. Setting a timer for shoveling and breaks can look as easy as 10 minutes of work and a 5-minute rest or stretch break.  5. Ask and offer help.  Rally up the kids or accept the offer from a helpful neighbour when shoveling snow. This can help take the load off from any one person and encourage and strengthen community.   Snow shoveling may not be a safe activity for everyone. For those with advanced age and/or health conditions such as arthritis, cardiovascular issues, or even a current injury, speak to a health professional before undertaking strenuous activity.   If you do experience pain or discomfort while or after shoveling, take a break immediately.   To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
7 tips to help avoid injuries this fall7 tips to help avoid injuries this fall
October 29, 2025Injury Prevention / Occupational Therapy / PhysiotherapyAs the leaves fall and the weather cools, many of us jump into yard work. Whether you’re hauling patio furniture, raking leaves, or trimming branches, movements with excessive stretching, lifting, pulling or pushing, twisting and turning, can lead to overexertion and injury. The good news? By taking a few precautions you can help avoid injuries during your autumn clean up. Check out these 7 key tips to keep you safe this fall. 7 tips to prevent injury while cleaning the yard this fall 1. Have a plan (Rome wasn’t built in a day!) Take some time to plan your projects over several days or weekends. Set goals. Know your limits. Be realistic about what you can accomplish. In the house, be methodical: go room by room. Pace yourself! Pick a good stopping point and start working again another day. You are at greater risk of injury when you are in a hurry to get things done and “overdo it.” Use the alarm on your smartphone to remind yourself to take breaks every 20 minutes. Whenever possible, enlist help and assign tasks. 2.Set up Gather all the tools or equipment you may need before you get started. Wear loose, lightweight clothes and closed-toe shoes. When indoors, ensure good lighting especially in halls and stairwells. When outside, open doors and gates in advance; clear steps and walkways. Have a bottle of water to stay hydrated. 3.Check equipment and use the proper tools Use a step-stool or ladder and ensure it is secured properly and safe to use. DO NOT over-reach. Ensure power tools and other equipment are safe to use (e.g. there should be no exposed wires). Choose the proper tool for the task at hand. The tool should feel comfortable and natural to you when in use. Telescopic handles may require less energy and keep your body in proper alignment. Well-fitting gloves with good grip. Loose-fitting or cloth gloves will decrease coordination and increase the grip strength required causing hand and arm fatigue. 4.Stretch before and during the task Warm up before you start by gently stretching. This prevents strain and fatigue in the most vulnerable muscles in the neck, shoulders, buttocks, thigh and lower leg. It also increases circulation in the muscles, reducing muscle spasm and stiffness. Avoid repetitive movements and change your body position frequently to avoid overwhelming muscles. 5.Get close with your shovel, rake and broom Hug your shovel, rake and broom! Frequently! This rests the back, relaxes back muscles and relieves muscle strain. Hold equipment close to your body. This reduces strain on joints, upper back and shoulder muscles – and it gives your back a break! Use your whole body (not just your back and arms) when you sweep, mop or vacuum. 6.Lift and carry with your legs and NOT your back As you lift, engage your core by pushing your belly button in and down, sinking your tailbone, bend your knees and push through your feet into the ground. Keep the load as close to your body as possible. Make two trips instead of “overloading” your back. For example, transfer water using small containers instead of lifting heavy buckets. If an item is too big to move, ask for help even if it is “inconvenient.” 7.Don’t bend and avoid twisting the body Keep your back straight and avoid twisting: turn your body so that you are facing the object/area you are working on or when lifting and carrying. When working close to the ground, kneel with one knee, not both. Avoid repetitive arm movements such as when cleaning floors: keep the vacuum (or mop) at waist height and close to the front center part of your body. Place both hands on the handle and push the vacuum in front of you while walking in a long line, then pull back using the same motion. Never push and pull in short strokes. When done safely, fall cleaning can provide a good workout with digging, raking, sweeping! To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca  [...]
Work smarter not harder: 4 tips for an ergonomic workstationWork smarter not harder: 4 tips for an ergonomic workstation
October 24, 2025Back pain / Ergonomics / Neck pain / Occupational Therapy / workplace-wellnessSetting up your workstation can help prevent injuries. Ergonomics helps you reduce the physical demands and risks placed on your body in any space. With these tools, you can easily arrange any workstation to prevent pain and reduce injury, whether you work from home, the office, or even on your feet.   What is ergonomics?  This applied science of ergonomics is concerned with designing and arranging things people use so that the people interact with them most efficiently (Merriam-Webster). An ergonomic workspace is important for reducing the repetitive and inefficient movements that lead to muscle fatigue, sprains/strains, joint and bone injury. Examples of improper ergonomics include:  Repetitive or prolonged postures/movements Working too long in the same position Bending, twisting, lifting in awkward manner Improper workstation set-up  4 tips to set up your workstation Be proactive and check out these 4 tips to ergonomically set up your workstation.  1.Reduce risk of shoulder, elbow, and wrist strain Start by sitting at your desk and placing your hands on the keyboard Keep your elbows bent at approximately a 90-degree angle, you can adjust your chair height to achieve this Keep your wrists in a neutral position  2.Prevent neck strain Keep your eyes level with the top portion of the screen Tilt the top of the monitor away from you Place the monitor or screen about arms-length away 3.Avoid low back pain Support your entire back with a sturdy comfortable chair Keep your hips and knees bent at approximately 90-degrees while sitting Keep most used items within reach Keep chair close to the desk 4.Ergonomically arrange your environment Reduce/eliminate glare from screens to limit eye strain and set up lighting that is not directly on the monitor Ensure adequate leg clearance under or around your workstation Your health matters! Remember to minimize prolonged or poor postures by taking scheduled breaks to move, stretch, or even change your position. Try these additional tips to strengthen your posture, or ask a ptHealth clinician how you can improve your workstation ergonomics today!  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca  [...]
3 exercises to reduce shin pain3 exercises to reduce shin pain
August 21, 2025Exercises / Sports PhysiotherapyNote: The shin pain exercises and/or stretches in this blog are not intended to replace the advice of your physiotherapist. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your physiotherapist before attempting any of the suggestions below. Have you ever experienced shin pain? Commonly referred to as shin splints, this pain can range from a dull ache to a sharp, razor-like sensation in the shinbone (tiba). The pain often gets worse with exercise and subsides after rest. When left untreated, it can become more persistent and may even occur at rest. Shin pain is often called medial tibial stress syndrome, which is when the muscles on the inside of the shin that attach to the lower leg bone start to get overloaded. With activity or exercise, they start to pull and irritate the attachment of the muscle and tendon to the bone, creating pain. Shin pain is not just a runner’s injury. It can affect anyone who enjoys walking or other physical, high-impact activities. Whether it’s from overuse, wearing improper footwear, or muscle imbalances, shin splints can make even the simplest movements feel difficult. See how these 3 exercises target the area by building strength, releasing tension, and stretching the muscles of and around your shin to help you move with ease. Let’s dive in! 3 moves to reduce shin pain:  1. Toe Raises (Seated or Standing) How it helps: Strengthens the muscles at the front of the shin. How to do it: Sit up in a chair with your feet flat on the ground. Lift your toes up toward your knees, keeping your heels on the ground, and then slowly lower your toes back to the ground. Repeat 5 times. Progress to standing toe raises. You should feel this in the muscles in front of your shin.Optional: If you need an extra challenge, consider adding weight on your toes. 2. Massage stick for muscle release How it helps: The massage stick helps to release tension and trigger points (sore points of tension) and can be used before or after exercise. How to do it: Try to keep the muscle in a relaxed position. Roll gently up and down for about one minute per side. If you find a sore spot, stay on that area for a few more seconds until the muscle is less tense. Tip: Maintain gentle pressure as excessive use can cause muscle soreness. 3. Seated shin stretch  How it helps: Stretches the front of the lower leg to relieve tightness. How to do it: Sit on a chair and cross your injured foot over the opposite knee. With your hand, gently bend the foot down and turn it outwards (toward the little toe) until you feel a stretch at the top of the foot. Hold this position and relax for 30 seconds By focusing on strengthening, releasing tightness, and stretching the muscles in front of the shin, you can help begin to reduce shin pain and return to activities you love. To see these exercises in action, check out the video below! To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Karen Tyssen. [...]
Physiotherapy for golfersPhysiotherapy for golfers
August 19, 2025Exercises / Sports PhysiotherapyWith warmer weather here, many Canadians are ready to head out to their favourite golf course and enjoy the game they love. But what if you’re experiencing pain or discomfort in your golf swing? While golf is a low impact game, it’s very common for golfers to develop injuries, as nearly 50% of all amateur golfers report at least one injury per year. Those rates can increase with individuals who play more frequently or have subpar biomechanics. Physiotherapy can improve your golf game. Not only can a physiotherapist help manage several types of injuries that may be limiting your performance, they can also create an exercise program adapted to your needs to potentially enhance your skills. Strength training and plyometrics Targeting the mobility, stability and strength of the joints and musculature in the trunk, hips and shoulders are pivotal to improving your golf swing.  Studies have shown that strength training and plyometrics (explosive exercises) focused on these areas can improve peak speed of leading arms and hand in a golf swing, club head speed, and ball distance. One exercise you can look into is the rotational medicine ball throw, which targets the desired joints and muscles while mimicking the explosive rotational component of a golf swing. This transfers perfectly into your golf game! Recent evidence has shown that improving grip strength with the use of fat grips can also benefit your golf game, as performing resistance training with fat grips around the bar handles can improve ball speed, carry, driving distance and left-hand grip strength. Improving forearm and wrist strength also wouldn’t hurt your golf swing because the energy transfer that originates from your hips and torso must pass through your forearms and wrists on the way to the club head. Physiotherapy for golf injuries Golf requires strength, flexibility, explosive power, endurance and athletic ability. Over time, these forces can cause different injuries, which generally affect areas such as the shoulders, elbows, wrists, hips and lower back. The impact of golf on your body can vary greatly depending on your swing type, posture, fitness level and other factors. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. *This article was originally published by Active Physio Works, which is part of the Lifemark family [...]
Summer challenges for vestibular patientsSummer challenges for vestibular patients
June 25, 2025Vestibular RehabilitationSummertime, and the living is not so easy … if you have a vestibular disorder Summertime conjures up images of getting outside, traveling, going to social gatherings, having a few drinks on the patio.  This sounds great and relaxing to most people –  but if you have a vestibular disorder, these activities can be a real challenge and can make symptoms worse. Dizziness symptoms and the great outdoors Those with vestibular problems can’t use the information from their inner ear(s) about balance and orientation as well as they used to.  Therefore, they are typically more dependent on the position information they get from their feet and ankles than the rest of us.  Walking on surfaces that are not hard and flat spells trouble, so walking on the soft grass, sand, or unpaved trails can create unsteadiness and fear of falling. Balance challenges on a plane or boat How about travelling?  Being on a plane or boat can be very challenging for people with vestibular problems, again because the information they are getting from the muscles and joints in their bodies is no longer the same as what they get when on solid ground. These forms of travel also create a mismatch in the balance system, because when you look around inside the plane or boat you appear to be stationary, yet your body and your inner ears sense that there is some motion. Usually the inner ear/vestibular system would step in to sort out this conflict, but if that isn’t working properly, people can start to feel quite disoriented and unwell.  Looking out of the plane or boat, rather than at items inside, can be helpful so that your eyes can see that there is some movement taking place, and can then ‘agree’ with your body and inner ears. Vestibular disorders and visual cues How about a relaxing drive to the lake, or a nice park? Driving in a car can create the same scenario as being in a plane or boat, especially if sitting in the back seat.  Those with vestibular disorders are overly dependent on the information about orientation that they get from vision. When that is the case, people can get quite stirred up by visual stimulation: the sunlight flickering through the trees, the motion of other vehicles around them, all the scenery going by.  And once you get to the lake, even just watching the movement of the water can be quite disorienting and disturbing. How about a social activity at home, with friends and family? Sounds promising, but at social gatherings where there is the visual stimulation of people milling about, a lot of standing instead of sitting, head-turning as you talk to this person and that, this can be a provoking option as well.  Add in spongy flip-flops or those great strappy shoes with a bit of a heel, and a few drinks, and those with vestibular disorders often find their symptoms flare up. Education, pacing, strategic choices and appropriate treatment – Despite all this – you don’t need to give up on summer enjoyment!  With education, pacing, strategic choices and appropriate treatment, those with vestibular disorders can reduce and manage their symptoms and enjoy life!  See: http://vestibular.org/living-vestibular-disorder/everyday-challenges#travel for tips.   Hopefully the scenarios described above can help those without these disorders appreciate the hidden challenges that those with vestibular problems are trying to work around, and offer their understanding and assistance. Click here to watch a series of videos on the vestibular system, the most common causes of vertigo, dizziness and balance issues, and how to find relief: http://bit.ly/2A0V3k1 To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Sheelah Woodhouse. [...]
Understanding minority stress: How to be an 2SLGBTQIA+ allyUnderstanding minority stress: How to be an 2SLGBTQIA+ ally
June 20, 2025Mental HealthResearch shows that individuals who identify as lesbian, gay, bisexual, transgender, queer, two spirit, and those who don’t identify as CIS-gendered or heterosexual (2SLGBTQIA+) experience discrimination that is detrimental to their mental health. Understanding the forces that work to oppress individuals of the 2SLGBTQIA+ community is essential in becoming an ally and promoting social equity. Read on to learn more! What is the minority stress theory? The minority stress theory explains the conflict between a minority and dominant group within a social context. Those who identify as a minority on the basis of age, sex, gender, race or religion may experience stress that is unique to their identity. This conflict may present as racism, sexism, ageism or homophobia as a result of one’s identity straying from dominant and normative social expectations. Individuals who identify as 2SLGBTQIA+ are one of the populations that experience minority stress on the basis of sexual orientation within a heterosexual dominant society. Research shows that as a result of experiencing forms of oppression, 2SLGBTQIA+  individuals are at a greater risk of substance use, mental health challenges (i.e., anxiety, depression, obsessive-compulsive and post-traumatic stress disorder PTSD, and phobic disorder), risky behaviors as well as suicidality and self-harm. Minority stress: intersecting identities Intersectionality explores how different aspects of a person’s identity (i.e., race, class, sex or gender) merge to discriminate and/or disadvantage. Looking at something through an intersectional lens means considering how different aspects of someone’s identity in a social context can work to affect them. The discrimination that someone experiences can be a result of their collective overlapping identity, rather than just one aspect. For example, those who identify as 2SLGBTQIA+ students who also experience a disability are more likely to be bullied and drop out of school than those who are able bodied. How to be an 2SLGBTQIA+ ally Do not be afraid to ask – being an 2SLGBTQIA+ ally is about being respectful and asking how you can support individuals and/or the community at large. Here are some ways to be an ally: Learn to recognize your own personal biases Remain open-minded even if it may be difficult or uncomfortable for you Speak with people in the 2SLGBTQIA+ community and listen to their experiences Use inclusive language to ensure that everyone feels respected Stand up to those who make offensive comments about 2SLGBTQIA+ individuals and/or community Intervene safely if you witness negative behaviour by others Educate yourself through your own research How is Lifemark working to promote the health and wellbeing of 2SLGBTQIA+ communities? Improving awareness of the social context that 2SLGBTQIA+ individuals live in Understanding how internalized discrimination can have an impact on mental health and wellbeing Conducting equity training to help staff members learn about the various forces of oppression that enforce stereotypes and/or discrimination Increasing awareness that those who belong to multiple marginalized communities (e.g., those who identify as 2SLGBTQIA+ and Indigenous) may face additional barriers Educating yourself on the impacts of minority stress can help decrease the health disparities that exist between dominant and minority groups. These communities often face oppression and/or discrimination, leading to inequitable healthcare services. The minority stress theory allows us to have a better understanding of others’ lived experiences and places us in a better position to advocate for more empathetic policies. Additional resources Kids Help Phone – Children and youth ages 5-20 can speak with trained counselors at Kids Health Phone (1-800-668-6868). Lesbian, Gay, Bi & Trans Youthline – The Lesbian, Gay, Bi & Trans Youthline offers free peer support for youth aged 26 and under (1-800-268-9688). Parents, Friends of Lesbians and Gays (PFLAG) – PFLAG (www.pflagcanada.ca) is a resource for 2SLGBTQIA+ people and their families. This blog originally appeared on Lifemark.ca and was written by Elise Kopman & Reem Al-Kas, 2nd year OT students at University of Western Ontario. [...]