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Latest Blogs

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. [...]

Is strength training safe after 65? What seniors should know

April 20, 2026Injury PreventionA lot of people assume that feeling weaker is simply part of getting older. So when stairs feel harder, grocery bags feel heavier, or getting up from a chair takes more effort than it used to, it can be easy to brush those changes off as aging. But those everyday tasks rely on strength more than many people realize. For many seniors, strength training can be a safe and effective way to maintain muscle, support bone health, improve balance, and stay independent. It is also not only for people who have always been active. With the right plan, proper technique, and the right starting point, many people can begin after 65 and still see meaningful benefits. We spoke with Lifemark kinesiologist Elisa Hemmati about what seniors should know before getting started. Why strength matters more as you age As you get older, strength becomes more important to how the body functions overall. It helps support stability, mobility, and the ability to recover from physical strain or imbalance. It also plays an important role in maintaining independence and continuing to move through life with more confidence and control. “Active again,” Elisa explains, “is about doing something you enjoy, that keeps you active, gets your body moving, improves circulation, and keeps your heart beating strong.” Strength training is not only for people who have exercised their whole lives One of the most common misconceptions about aging and exercise is that seniors should avoid weight training or stick only to very gentle movements. Elisa challenges that idea directly. “People often judge seniors, or make decisions for them, assuming they can’t do it,” she says. “But why should exercise be less intense just because someone is older?” That does not mean every older adult should jump into a demanding routine. It means age alone should not be treated as a reason to avoid building strength. For many seniors, strength training can be safe when it is tailored to their ability level, one with proper technique, and progressed gradually over time. Is it too late to start strength training after 65? For many people, the bigger fear is that they are too late. The hesitation is often not just, Is strength training safe? It is also, Have I missed my chance to start? That fear makes sense. Someone who has not exercised consistently before may feel like strength training belongs to other people. It can seem like something you were supposed to begin years ago. But later does not mean pointless. What matters more is how you start. Beginning with the right exercises, the right pace, and realistic expectations can make strength training feel far more approachable. Benefits of strength training for seniors Strength training offers more than muscle gain. For seniors, it can support full-body health and make movement feel steadier, easier, and more controlled over time. Potential benefits of strength training for seniors include: Maintaining muscle mass Supporting bone health Improving balance and stability Making everyday movement easier Supporting independence over time Helping mood and energy Elisa sums up one of the physical benefits in a memorable way: “Strong bodies equal strong bones.” As we age, muscle mass and bone density naturally decline, but lifting weights can help slow those changes and support long-term health. That impact is not only physical. It can shape how capable someone feels moving through daily life. Strength training can challenge coordination and focus too Some exercises ask the body and brain to work together. Movements that involve coordination, sequencing, and control can add another layer of challenge beyond strength alone “We often try exercises like ‘dead-bug’ so clients have to think to recall the steps. This keeps their minds engaged,” Elisa says. That does not make strength training a treatment for memory or cognition. But it can make some exercises feel more mentally engaging as well as physically challenging. For some seniors, that added layer can make exercise feel more purposeful and rewarding. How often should seniors do strength training? For many seniors, 2 to 3 strength sessions per week can be a good place to start. The sessions do not need to be long to be effective. “It doesn’t have to be long,” Elisa says. “It would be nice if you could pair it with a long walk, or swim, or some other cardio. Just be active every day.” Don’t worry about having the perfect workout. Instead, work toward building a routine that is realistic enough to maintain. Rest matters too, especially in the beginning. Recovery time helps reduce injury risk and gives the body time to adapt. What starting safe strength training can look like after age 65 Starting safely usually means beginning with exercises that match your current ability level and building from there. That may involve bodyweight movements, simpler patterns, and a focus on form before adding more challenge. For some seniors, that might include sit-to-stands, wall push-ups, bird-dog, or other beginner-friendly movements. The specific exercise matters less than whether it is appropriate for the person doing it and whether it can be progressed safely over time. How a kinesiologist can help seniors with weight training For seniors who are unsure where to begin, professional guidance can make the process feel more structured and less intimidating. In practice, Elisa says that starts with understanding the person, not just handing them a routine. “We take a really good history,” she says. A history helps your kinesiologist uncover your activity levels, preferences, and what movements cause discomfort. Elisa 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 matters because strength training should be built around the person’s life, not around a generic template. She also emphasizes starting with the basics. “We start with the basics: stretches, bodyweight exercises,” Elisa says. “We assess if you have good body awareness or proprioception.” That foundational work helps make sure someone is ready to progress safely. Strength support for seniors at ptHealth Strength training later in life is not about chasing someone else’s version of fitness. It is about supporting the things that help daily life feel easier, steadier, and more independent. If you are not sure where to start, a kinesiologist can help you begin with a plan tailored to your needs, goals, and current ability level. Key Takeaways For many seniors, strength training can be safe when it is tailored to their needs and done with proper technique. It is not only for people who have exercised their whole lives. Building strength can support bone health, balance, independence, and everyday movement. Starting gradually matters more than starting intensely. A kinesiologist can help build a plan that fits your body and goals. FAQs Is strength training safe for seniors? For many seniors, it can be. The key is choosing exercises that match your current ability level, using proper technique, and progressing gradually. Is it too late to start strength training after 65? Starting later in life can still offer meaningful benefits, especially when the program fits your current strength, mobility, and experience level. What are the benefits of strength training for seniors? Strength training can help support muscle mass, bone health, balance, everyday movement, and long-term independence. How often should seniors do strength training? Many seniors can benefit from strength training 2 to 3 times per week, with rest days between sessions. Do seniors need professional guidance to start? Not always, but it can be especially helpful for people who are new to exercise, returning after a long break, or dealing with pain, stiffness, or balance concerns. What does a kinesiologist do? A kinesiologist can assess how you move, help you start safely, and build an exercise plan that fits your goals and ability level. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Carpal tunnel syndrome exercises: 6 physiotherapist-guided moves for hand numbness relief

April 19, 2026Occupational Therapy / Physiotherapy / UncategorizedMost people assume carpal tunnel syndrome (CTS) is nothing at first. A hand that fell asleep. A bad night’s rest. Then it keeps happening—numbness, tingling, or a weaker grip that starts to show up while typing, opening a jar, or holding a coffee mug. For some people, these symptoms may be linked to carpal tunnel syndrome. Exercises such as nerve glides, wrist stretches, and grip strengthening may help some people manage mild symptoms at home, especially when paired with changes to activities that worsen symptoms. Note: The exercises and information below are for educational purposes only and are not a substitute for individualized care. Stop if symptoms get worse, and check with your physiotherapist if you are unsure whether they are right for you. What is carpal tunnel syndrome? Carpal tunnel syndrome is a common hand condition that happens when the median nerve is under pressure as it passes through the carpal tunnel in the wrist. This can irritate the nerve and lead to numbness, tingling, burning, or discomfort in the thumb, index, and middle fingers. Who is most likely to develop carpal tunnel syndrome? Carpal tunnel syndrome can affect anyone, but it is more common in people whose work involves repeated or awkward hand and wrist movements. Tasks that involve tight gripping, pressure on the palm, or vibrating tools may also increase the risk. Persistent or worsening symptoms should not be ignored. Over time, ongoing pressure on the median nerve can lead to weakness or changes in hand function, so it is a good idea to seek assessment if symptoms are not improving. 6 gentle exercises for carpal tunnel syndrome These exercises focus on mobility, nerve movement, and hand strength. Move slowly and stop if any exercise increases your numbness, tingling, or pain. 1. Prayer stretch for carpal tunnel relief If your wrist and forearm feel tight, this stretch may help improve mobility through the wrist and forearm. Move gently and avoid pushing into pain. Bring your arms up so your elbows are about shoulder height. Press your palms together at the centre of your chest, fingers pointing upwards. Slowly, begin to separate your wrists, keeping your fingers pressed together. You should feel a gentle stretch in the bottom of your wrist and forearm. As this becomes comfortable, you can lift your elbows a little higher to deepen the stretch, always keeping your fingers connected. Hold this for 30 to 60 seconds, for 2-3 repetitions. 2. Wrist extensor stretch for forearm tension After repeated hand use, the muscles along the top of the forearm can feel tight. This stretch may help improve forearm flexibility and reduce tension around the wrist. Extend your right arm forward, keeping it at shoulder height. Gently bend your right wrist downwards, pointing your fingers towards the ground, then turn your hand slightly towards your body. Use your left hand to gently hold this position, feeling the stretch along the outside of your forearm and the top of your wrist. Hold for 30 to 60 seconds, repeating 2-3 times. Then, switch to your left arm and repeat. 3. Median nerve glides for nerve movement Median nerve glides are gentle movements used to help the nerve move more freely. They may help some people with mild carpal tunnel syndrome manage numbness or tingling. Move through these positions slowly and gently, and ease back if symptoms increase. Start by making a soft fist, with your thumb resting outside your fingers. Open your hand, keeping your fingers straight and your thumb close to your palm. Bend your wrist back slightly, as if waving gently. Now, move your thumb out away from your hand, forming a wide ‘L’ shape. With your fingers in the same position, turn your palm to face your body. If these positions are comfortable, you can gently use your other hand to stretch your thumb further away. Hold each position for 3-5 seconds. 4. Grip strengthening with ball squeezes Carpal tunnel syndrome can sometimes affect grip strength, making tasks like opening jars or carrying bags feel harder. Gentle ball squeezes may help support hand strength, as long as they do not increase symptoms. Using a soft squeeze ball or stress ball, gently make a fist around it and squeeze for five seconds. Release and repeat 10 times. These squeezes should not cause pain. If they do, reduce the pressure you’re applying. 5. Chin tucks for neck and nerve tension Tension higher up in the neck can sometimes add to discomfort that travels down the arm and into the hand. Chin tucks can help improve neck posture and reduce strain through the neck. Whether sitting at your desk or lying down, gently tuck your chin in, as if trying to make a “double chin.” You should feel a gentle stretch at the back of your neck. Hold for 3-5 seconds and then relax. Repeat 10 times. You can place a hand on your collarbone area to ensure you’re not tensing those muscles too much. 6. Scapular squeezes for posture and upper body support The way your shoulders sit can also affect tension through the neck, upper back, and arms. Scapular squeezes can help improve posture, support better shoulder alignment, and reduce strain through the upper body. You can do this standing or sitting. Keep your shoulders relaxed and down, then gently squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5 seconds and release. Repeat 10 times. Additional at-home support Beyond specific exercises, small changes to daily activities can sometimes help reduce symptoms. Taking a break from movements that make symptoms worse, especially repeated gripping or repetitive hand use, may help reduce strain on your hands and wrists. When to see a physiotherapist If you have ongoing numbness, tingling, weakness, or pain that is affecting daily activities, it is a good idea to get assessed. A Lifemark physiotherapist can look at your symptoms, strength, nerve function, and movement patterns to help identify what may be contributing to your discomfort. Treatment may include splinting, activity changes, manual therapy, ergonomic advice, and a targeted exercise plan. Seeking care early can help you understand your options before symptoms become more persistent. Key takeaways Carpal tunnel syndrome can cause numbness, tingling, pain, or weakness in the hand and fingers. Gentle exercises such as wrist stretches and nerve glides may help some people manage mild symptoms. Grip exercises and posture work may help support hand and upper body function. Taking breaks from activities that worsen symptoms may help reduce strain on the wrist. Ongoing or worsening symptoms should be assessed by a physiotherapist or other healthcare professional. FAQs What causes the numbness and tingling in my hands? The numbness and tingling often come from pressure on the median nerve in your wrist, which is common with carpal tunnel syndrome. What are the first signs of carpal tunnel syndrome? Early signs often include numbness, tingling, burning, or discomfort in the thumb, index, and middle fingers. Some people notice symptoms more at night or when gripping objects. Can carpal tunnel syndrome improve without surgery? Mild carpal tunnel symptoms may improve with activity changes, wrist splinting, and guided exercises. More persistent or worsening symptoms should be assessed by a healthcare professional. Are these exercises safe for everyone? These are general stretches. If you have concerns, or if you feel increased pain, numbness, or tingling, it’s best to check with a physiotherapist before starting. How long does it take to feel better? Relief varies for everyone. Consistent, gentle movement and professional guidance can help manage symptoms over time. Can my daily activities make my carpal tunnel syndrome worse? Yes, repetitive hand and wrist movements or prolonged awkward positions can sometimes aggravate symptoms. Identifying and modifying these activities can be helpful. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Parkinson’s disease: how physiotherapy and exercise can help

April 6, 2026Exercises / fall prevention / PhysiotherapyLiving with Parkinson’s disease can change how movement feels over time. Walking may take more focus. Balance may feel less steady. Everyday tasks that once felt automatic can start to require more effort. Support can make a meaningful difference. Physiotherapy and exercise can help people living with Parkinson’s disease maintain mobility, balance, strength, and day-to-day function, with care tailored to the individual. Note: This information is general and is not meant to replace medical advice or individualized care. If you are unsure which types of exercise are appropriate for you, speak with your physiotherapist or healthcare team before getting started. How Parkinson’s disease can affect daily movement Parkinson’s disease affects the nervous system and can change how the body moves. For many people, those changes show up in practical ways: walking may feel less smooth, getting out of a chair may take more effort, or turning and moving through busy spaces may become more challenging. Common symptoms can include tremor, muscle stiffness, slower movement, and changes in balance or coordination. Parkinson’s can also affect people differently, which is why support often needs to be personalized. How physiotherapy can help with Parkinson’s disease Physiotherapy can help people living with Parkinson’s disease better manage movement-related changes and stay active in daily life. A physiotherapist can assess how Parkinson’s is affecting mobility, walking, balance, posture, and overall function, then create a plan based on the person’s symptoms, goals, and routine. Depending on the individual, physiotherapy for people living with Parkinson’s disease may help with: Balance and coordination Walking and gait changes Posture and mobility Strength and endurance Fall prevention strategies Movement strategies for daily activities Building a safe and appropriate exercise plan For some people, that may mean improving confidence with walking. For others, it may mean finding ways to move more comfortably, stay active, or manage tasks that are becoming more difficult, such as turning, getting up from a chair, or moving more safely throughout the day. Because Parkinson’s symptoms can change over time, physiotherapy can also help adapt that plan as needs change. How exercise can support people living with Parkinson’s disease Exercise is often recommended as part of Parkinson’s care because it can help support mobility, balance, strength, endurance, and overall physical function. Research also suggests exercise may have positive effects on brain function in Parkinson’s disease, alongside its more visible benefits for mobility, balance, and day-to-day function. It can also play an important role in helping people stay active and engaged in daily life. A physiotherapist may recommend exercise that focuses on large, intentional movements, along with strength, balance, flexibility, and walking practice. The right approach depends on the person and how Parkinson’s is affecting their daily routine. Exercise and movement-based activities for people living with Parkinson’s disease may include: Walking programs Strength training Balance exercises Mobility and stretching exercises Large-amplitude movement exercises Activities such as Tai Chi, dance, yoga, or boxing-based classes when appropriate For some people, group or community-based programs can also be a helpful way to stay active, motivated, and socially connected. Research from the Parkinson’s Outcomes Project suggests that getting at least 2.5 hours of exercise per week is associated with a slower decline in quality of life in people with Parkinson’s disease. What exercises are best for Parkinson’s disease? There is no one best exercise for everyone living with Parkinson’s disease. The most appropriate plan depends on the person’s symptoms, mobility, balance, fitness level, and goals. In general, exercise may include a mix of aerobic activity, strength training, balance work, stretching, and movement practice designed to support bigger, more controlled movement. A physiotherapist can help identify which exercises are most appropriate and how to progress them safely. When to speak with a physiotherapist It may be helpful to speak with a physiotherapist if you are noticing new or worsening changes in walking, balance, posture, mobility, or daily activities. Support may also be helpful if you have had a fall or near-fall, are finding everyday movement more difficult, or are unsure how to exercise safely. A physiotherapist can assess what is changing, identify practical strategies, and build a personalized plan to support mobility, safety, and day-to-day function. Key takeaways Parkinson’s disease can affect movement, balance, and daily activities in different ways. Physiotherapy can help assess these changes and provide personalized support strategies. Exercise can play an important role in supporting mobility, strength, balance, and overall function. Individualized guidance can help people living with Parkinson’s disease stay active and move safely. FAQs Can physiotherapy help with Parkinson’s disease? Yes, physiotherapy can help assess mobility, walking, balance, posture, and day-to-day function, then provide strategies and exercises tailored to the person’s needs. What does physiotherapy do for Parkinson’s disease? Physiotherapy helps people living with Parkinson’s disease better manage movement-related changes. This may include support with walking, balance, strength, mobility, posture, fall prevention, and exercise planning. What are good exercises for Parkinson’s disease? That depends on the person, but exercise may include walking, strength training, balance work, mobility exercises, and other movement-based activities recommended by a physiotherapist or healthcare professional. When should someone with Parkinson’s disease start physiotherapy? It may be helpful to speak with a physiotherapist when movement, balance, walking, or daily function are being affected, or when you want help building a safe and appropriate exercise plan. If Parkinson’s disease is affecting your movement, balance, walking, or daily routine, a physiotherapist can help assess your needs and create a personalized plan. 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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