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Latest Blogs

7 exercises to help prevent golf injuries and keep you playing

August 17, 2026Physiotherapy / Sports Physiotherapy / StretchesYou finally get out to the course after a long week. You’re a few holes in, feeling good—and then your lower back tightens up. Sound familiar? An injury can happen to any player at any level, and they’re more common than most people expect. Targeted exercises can help prevent a golf injury by building strength, mobility, and stability, while reducing the risk of re-injury so you can keep doing what you love. How do golf injuries happen? Golf injuries are usually caused by one of two things: overuse or poor swing mechanics. Repetitive swinging puts stress on the same muscles, joints, and tendons round after round. Over time, that adds up, especially if you jump back into a full season without building up gradually. Swing mechanics also play a big role. Gripping the club too tight, not bending your knees, or rounding your back can all increase the load on vulnerable areas. Small habits, repeated hundreds of times, can lead to real problems. What are common golf injuries? Golf injuries can affect anyone, from beginners to seasoned players. The most common areas include: Low back. This is the most common injury site for golfers. During a golf swing, the lumbar spine experiences unequal compression, shear, and rotational forces. Those compression loads can reach up to 8 times your body weight. That’s a significant amount of stress on your spine with every swing. Shoulder. Your shoulder muscles need to work together throughout the entire swing. Pain often shows up in the lead shoulder at the top of the backswing or at the end of the follow-through. Shoulder injuries are especially common with high volumes of play. Elbow. Despite its name, tennis elbow (lateral epicondylitis) is a condition that commonly affects the lead elbow in golfers. Golfer’s elbow (medial epicondylitis) is less common and tends to affect the trailing arm. Wrist. The lead wrist is vulnerable to overuse injuries like tendinitis. Injury can also happen from sudden impact like hitting the ground, an artificial mat, a rock, or thick grass, particularly when the club is gripped too tightly. Note: The exercises and stretches in this article are not intended to replace the advice of your clinician. If you are unsure, please speak to your clinician before attempting any of the suggestions below. Try these 7 moves to help prepare your body for the course Exercises that improve strength, mobility, and stability can help reduce the risk of common golf injuries. It is important to address and strengthen all areas involved when playing golf. Low back exercises 1. Supine trunk rotation Lie on your back with your arms in a “T” position, your feet flat on the floor, and your knees together. Slowly let both knees fall to one side and hold for 3 seconds. Slowly bring your legs back to centre. Repeat 5 times on each side. 2. Side plank Lie on your side with your legs bent and in line with your body. With your upper body supported on your elbow, ensure your elbow is under your shoulder. Lift your hip off the floor until your body is aligned. Hold for 30 seconds and repeat 3 times on each side. You can straighten your legs to increase difficulty or add a torso rotation by reaching under your body with your top arm as you hold the plank position. 3. Bird dog Begin on your hands and knees, with your knees under your hips and your hands under your shoulders. Maintain your spine in neutral (naturally arched, chin tucked in). Tighten your abdominals as you reach in front of you with your left hand and extend your right leg. Slowly lower your leg and arm back to the starting position. Repeat 5 times on each side. Shoulder exercises 4. Shoulder abduction and external rotation Tie one end of a resistance band to a stable surface at floor level on the opposite side of your working arm. Stand holding the other end of the band with your arm crossed over your body, palm facing in towards the opposite hip. Pull the band up, across, and away from your body in a diagonal motion. Rotate your arm as you pull so that your palm is facing forward at the end of the movement. Slowly return to the starting position and repeat 10 times on each side. 5. Shoulder adduction and internal rotation Tie one end of a resistance band overhead on the same side as your working arm. Stand holding the opposite end of the band with your palm facing forward. Pull the band down across your body towards the opposite hip. Rotate your arm as you pull so that your palm is facing towards your body at the end of the movement. Slowly return to the starting position and repeat 10 times on each side. Elbow and wrist exercises 6. Wrist flexion Place your forearm along an armrest or table with your wrist hanging over the edge and palm facing up. With a weight or band in your hand, flex your wrist and lift your hand towards the ceiling for a count of 2 seconds. Slowly lower for 4 seconds and repeat 10 times on each wrist. 7. Wrist extension Place your arm in the same position as above, but with your palm facing down. With a weight or band in your hand, extend your wrist and lift your hand towards the ceiling for a count of 2 seconds. Slowly lower for 4 seconds and repeat 10 times on each wrist. Every golfer moves differently. A Lifemark physiotherapist can help assess your strength, mobility, and movement patterns to recommend a personalized plan that helps you manage discomfort, reduce injury risk, and feel more prepared for the course. Tips to help prevent golf injuries Exercises are one piece of the puzzle. These habits can also help improve recovery and support your game: Start slow. If you’ve been off the course all winter, ease back in. Gradually increase how many rounds or holes you play each week. Warm up dynamically. Before you tee off, move your body through its range of motion. Dynamic stretches—like hip circles, arm swings, and trunk rotations—help prime your muscles for activity. Loosen your grip. A death grip on the club increases stress on your wrists and elbows. Hold the club firmly, but not tightly. Check your posture. Keep your knees slightly bent and your back straight through your swing. Small technique adjustments can reduce strain significantly. Cool down with stretches. After your round, gentle static stretching can reduce stiffness and support recovery. Stay hydrated. Dehydration can affect muscle function and concentration. Drink water throughout your round, even on cooler days. Limit direct sun exposure. If you’re playing in the summer heat, drink water more often, wear a hat, use sunscreen, and take breaks in the shade when possible. How can physiotherapy help treat a golf injury? If you’re dealing with golf and back injuries, shoulder pain, or elbow and wrist issues that aren’t improving, physiotherapy may help. A physiotherapist will conduct a thorough assessment to understand what’s happening and why. From there, they can provide hands-on treatment, recommend targeted exercises, and help you modify your game so you can recover without stopping play altogether. Imagine finally getting through 18 holes without wincing at hole 7. That’s the kind of outcome physiotherapy is designed to support. It can help address pain, improve mobility, and build strength, so your body feels better prepared for the demands of the course. Key takeaways Golf injuries can happen at any age or skill level, and are often caused by overuse or poor swing mechanics. Low back pain is the most common golf injury, followed by shoulder, elbow, and wrist issues. Exercises targeting strength, mobility, and stability in these areas may help reduce your risk of injury. Simple habits like loosening your grip, warming up properly, and building up your play gradually can make a real difference. If you’re dealing with persistent pain, a physiotherapist can assess your movement and support your recovery. FAQs What are the most common golf injuries? The most common golf injuries affect the lower back, shoulder, elbow, and wrist. Low back pain is the most frequent, largely due to the rotational stress of the golf swing. Can golf cause back injuries? Back pain is one of the more common concerns golfers may experience. Each swing puts compressive, shearing, and rotational forces on the lumbar spine — up to 8 times your body weight. Exercises that strengthen the core and improve spinal mobility may help reduce this risk. Are shoulder injuries common in golf? Shoulder injuries are common, particularly in the lead shoulder. Strengthening the shoulder muscles can improve joint stability and may lower your risk. What exercises help prevent golf injuries? Exercises like supine trunk rotation, side plank, bird dog, shoulder band work, and wrist flexion and extension are designed to support the areas most affected by golf. Focus on strength, mobility, and stability. How can I prevent golf injuries without stopping play? Easing into the season gradually, warming up with dynamic stretches, using good body mechanics, and loosening your grip can all help reduce strain on your body. A targeted exercise routine off the course can also support strength, mobility, and control. If you have recurring discomfort or want a plan based on how you move, a physiotherapist can assess your needs and recommend exercises and strategies to help you stay active on the course. When should I see a physiotherapist for a golf injury? If you have pain that persists beyond a day or two, keeps coming back, or affects your swing or daily life, it’s worth booking an assessment. A physiotherapist can identify the cause and help you address it before it becomes a bigger problem. Can physiotherapy help me get back to golf after an injury? A physiotherapist can assess what’s happening, provide treatment, and guide you through a recovery plan, including a gradual return to play so you can get back on the course with confidence. Find a clinic near you or book online to schedule an appointment with a clinician. This blog originally appeared on Lifemark.ca. [...]

How do I know if I have a substance use problem?

August 13, 2026Mental HealthMaybe it started as a way to take the edge off—a drink after a long day, something to help you sleep, or a way to get through a hard week. But if you’ve noticed your substance use happening more often, or the thought of cutting back makes you uneasy, it may be time to take a closer look. You’re not alone in asking that question. In Canada, 1 in 5 people experiences a mental health or substance use challenge each year. And for many, the hardest part isn’t finding help—it’s recognizing that help might be needed. When does substance use become a concern? Substance use exists on a continuum. Most people who use alcohol, cannabis, or other substances never develop a substance use disorder. Use can shift over time—someone may use heavily during a stressful period, stop, restart, and find themselves somewhere different on that continuum months later. A substance use concern begins when the pattern of use starts to affect your health, your relationships, or your ability to function day to day, including performance at work. Substance use becomes a concern when the negative effects outweigh the benefits or when it begins to increase the risk of harm or negative consequences. When substance use becomes a concern, it often doesn’t happen all at once. It tends to creep in gradually, which is part of what makes it so difficult to notice. Signs substance use might be affecting your life You don’t need to check every box. Even a few of these signs may be worth exploring with a healthcare or mental health professional: Loss of control. Using more than you planned or trying to cut back and finding it harder than expected. Higher-risk use. Using substances in situations that may put you or others at risk, such as driving after use, using a larger amount over a short period, or continuing to use when it’s affecting your health or safety, or when others have pointed out that you should cut down. Increased tolerance. Needing more of the substance to feel the same effect as before. Withdrawal symptoms. Experiencing physical or emotional symptoms like irritability, anxiety, shaking, or trouble sleeping when cutting down or stopping. Social and daily impacts. Work, school, or home responsibilities are becoming harder to manage. Relationships are strained. You may feel less interested in activities you used to enjoy. If any of these feel familiar, that’s worth taking seriously—not as a reason to feel ashamed, but as useful information. If you use alcohol, opioids, benzodiazepines, or other substances regularly, speak with a healthcare professional before stopping suddenly. Some withdrawal symptoms can be serious and may need medical support. If you are worried about overdose, severe withdrawal symptoms, or your immediate safety, call 911 or seek urgent care. Why it’s so hard to ask for help Even when the signs are there, seeking help isn’t always easy. A few reasons why: Stigma. There is still a lot of stigma around substance use. It can feel like a personal weakness rather than what it is, a health concern that affects the brain, emotions, and daily life. Shame. Shame is a powerful emotion and is a strong barrier to seeking help. Not seeing it as a concern. It’s common to minimize the effects of use, rationalize patterns, or not fully recognize how much things have shifted. Sometimes the people closest to us notice and express concern before we do. Access barriers. Knowing where to go, navigating wait times, and managing the cost of care can all feel like obstacles, especially when you’re already struggling. These barriers are real. But they don’t have to be the end of the conversation. What to do if you think substance use is affecting your life If you’re wondering whether your substance use is affecting your life, consider these tips: Challenge the stigma: Substance misuse is not a sign of personal weakness nor is seeking support from peers or health professionals. Substances can affect the way the mind and body function, and addressing that often requires more than willpower alone. Seek advice from a professional: A trained professional can help you understand what you’re experiencing and work with you to build a realistic, personalized plan—one that fits your life. Lean on people you trust: Change and recovery can feel more manageable with support. Building or strengthening relationships with people who support your wellbeing can make a meaningful difference. Practice self-compassion: Progress is rarely a straight line. There may be setbacks. Treating yourself with the same kindness you’d offer a friend is part of the process. While earlier support may make the path easier, seeking care at any stage can help. Different supports for different needs Professional support for substance use can take several forms, and the most effective approach is usually one that’s tailored to the individual. One-on-one health care and counselling. Private, focused support with a trained health professional. A good fit for those who value confidentiality or prefer a more personal setting. Group-based programs. Connecting with others who share similar experiences can reduce isolation and build a sense of community. Some people find this more motivating than working through things alone (e.g., AA, Narcotics Anonymous). Support from trusted people. When family members, friends, or other trusted people in your life are part of the process, recovery can feel less like something you’re doing in isolation. With your consent, a health professional can help strengthen communication, build understanding, and involve your support system in a way that aligns with your goals. Self-directed resources. Programs or virtual resources can offer accessible, low-barrier starting points for anyone not yet ready for formal care. Depending on your needs, support may also involve a physician, nurse practitioner, addiction medicine specialist, withdrawal management service, peer support program, or community service. A mental health professional can help you understand what type of support may be right for you. How to support someone you’re worried about If you’re concerned about someone close to you, the way you show up matters. A few things that can help: Avoid judgment: Try not to criticize their substance use or the reasons behind it. Judgment often causes people to pull away from support. Show compassion: Create a space where change feels possible. Acknowledge that asking for help takes real courage. Be present: Let them know they’re not going through this alone. Sometimes that’s the most important thing you can offer. Encourage safe support: If they may be at risk of overdose, severe withdrawal, or immediate harm, encourage urgent medical care or call 911. Key takeaways Substance use becomes a concern when it starts affecting your health, relationships, or daily responsibilities—regardless of how often you use. The signs can be subtle and build gradually, which is why many people don’t recognize there’s a concern right away. Stigma, uncertainty, shame, fear, and access barriers are real obstacles—but they are surmountable, with support. Personalized professional help, whether one-on-one, group-based, or supported by trusted people, may offer a meaningful path forward. You don’t have to wait until things feel out of control to reach out—early support can make a difference. FAQs How do I know if I have a substance use problem? If your use is affecting your work, relationships, health, or ability to manage daily responsibilities—or if you’ve tried to cut back and found it difficult—those may be signs worth exploring with a professional. What are the signs of a substance use disorder? Common signs include loss of control over use, needing more to feel the same effects, withdrawal symptoms when stopping, higher-risk use, and declining performance at work, school, or home. When does substance use become a problem? Substance use moves along a continuum. It may become a concern when it causes harm to your physical or mental health, your relationships, or your ability to function day to day. Why is it hard to recognize a substance use problem? It’s common to minimize use, rationalize patterns, or not notice how much things have changed over time. Stigma and shame a can also make it harder to be honest with ourselves and others. When should I seek help for substance use? If you’re asking the question, that’s often reason enough. Earlier support tends to be easier to navigate, but it’s never too late. A healthcare or mental health professional can help at any stage. Is substance use a sign of weakness? Substance use challenges are a health concerns, not a character flaws. Substances affect the brain and body in ways that can make change genuinely difficult without support. Find a clinic near you or book online to schedule an appointment with a clinician. This blog originally appeared on Lifemark.ca. [...]

Can dehydration cause muscle cramps? Here’s what may be going on

August 7, 2026Massage Therapy / Sports PhysiotherapyIt’s been a hot summer. Between morning walks, beach volleyball, and long runs, you’ve been keeping your body busy. You’re stretching after workouts and properly cooling, but those nighttime calf cramps keep coming. You’ve tried a heat pack, massaging the cramp, but it doesn’t help. Dehydration could be the culprit. Dehydration can contribute to muscle cramps, spasms, and slower recovery after activity. When your body loses more fluids than it takes in, especially through sweat, it can affect the balance of electrolytes like sodium and potassium. These minerals help your muscles contract and relax properly. When fluid levels are low, muscles may become more prone to cramping, tightness, or soreness after activity. What causes muscle cramps? Muscle cramps happen when a muscle contracts suddenly and doesn’t release. They can be triggered by dehydration, electrolyte changes, muscle fatigue, overuse, poor circulation, some medications, pregnancy, or certain health conditions. In hot weather or after activity, fluid loss from sweating may make cramps more likely. Dehydration is one of the more common and overlooked causes—especially for people who are active in the heat. When your body sweats and doesn’t get enough fluids back, the muscles can become more prone to spasming. Who gets muscle cramps? Muscle cramps are very common and can affect people of all ages and fitness levels. That said, they tend to show up more in people who are physically active, pregnant individuals, older adults, those with underlying conditions, or poor circulation. If you’ve been pushing through a busy, active summer and noticing more cramps than usual, you’re not alone—there’s often a clear explanation. Other contributing factors of muscle cramps can include: Muscle overload Reduced flexibility Joint mobility Training errors Biomechanics Recovery habits Occupational posture Footwear An underlying medical condition What causes dehydration? Dehydration happens when your body loses more fluid than it takes in. On hot summer days, this can sneak up on you fast, especially when you’re active outside and sweating more than usual. Exercise, heat, and humidity all increase how much you sweat. If you’re not replenishing those fluids, your body starts to fall behind. It doesn’t take a lot to tip the balance, particularly during back-to-back activity days. What are the symptoms of dehydration? Some signs are easy to miss until they’ve already added up. Here’s what to look for: Dark yellow urine—an early sign your body may need more water Dry or pasty feeling in your mouth Extreme thirst Mild to severe headache or lightheadedness General fatigue or muscle weakness If you’re noticing a few of these alongside muscle cramps, dehydration may be playing a role. What do muscle cramps from dehydration feel like? Dehydration-related muscle cramps tend to feel sudden and sharp. Many people describe them as a gripping or seizing sensation that comes out of nowhere. They can happen mid-activity, immediately after, or even while you’re lying in bed at night. The calves, feet, and thighs are common spots, which is why that nighttime calf cramp is such a familiar experience. Passive stretching or massaging in the moment can help provide some relief. Cramping from a tired or overworked muscle can feel dull, heavy, achy, or tight. It may show up during activity, shortly after, or later in the day. This can happen when the muscle has been working harder than usual, especially if it has not had enough time, fluid, or recovery support. Red flags: when to seek immediate care for muscle cramps Seek medical attention when cramps are: Unaffected by medication Persistent Present with swelling on one side of the body Present with weakness, numbness, and/or fever Present with significant redness Severe with unremitting pain Occurring without activity Associated with changes in medication Frequent despite proper hydration Tips to improve hydration The easiest step to addressing cramps is to improve your hydration before, during, and after activity. Rehydration is about consistency, not just chugging water after a workout. Start drinking water earlier in the day, not just when you feel thirsty. Thirst is often a late signal that your body may already require fluid intake. After intense activity, especially heavy weightlifting, HIIT, jump rope, or plyometrics, drinking enough fluids (1.5 L to 2.5 L per day) can help support normal muscle function and recovery. Hydration works best alongside food, rest, gradual training, and proper warm-up and cool-down habits. A few simple habits can help: Keep a water bottle with you throughout the day Drink a glass of water before heading outside Rehydrate after activity, not just during In hot weather, increase your intake even if you’re not doing formal exercise What about electrolytes? Electrolytes are a mix of mineral salts and fluids that help replenish sodium and potassium—the minerals most lost through sweat. Sports drinks or electrolyte packets can be helpful if you’re sweating heavily or exercising for long stretches. That said, not everyone needs an electrolyte supplement. If you’re eating regular meals with a normal amount of salt, your food is likely to provide enough electrolytes for moderate activity. They’re most useful when you’re doing prolonged, high-intensity exercise or spending extended time in the heat. How much water is too much? It’s possible to over-hydrate, though it’s less common. Drinking too much plain water too quickly can dilute the sodium in your body. This is called hyponatremia, and it can cause its own set of symptoms. For most active adults, listening to your body and aiming for pale yellow urine is a practical guide. If you’re unsure about your hydration needs during high-level training, it’s worth speaking with a clinician. How massage therapy can help calm muscle spasms Massage therapy may help ease muscle tension, support circulation, and provide short-term relief for tight or overworked muscles. It can also support a broader recovery plan when used with hydration, stretching, strengthening, activity changes, and clinical guidance. A Registered Massage Therapist (RMT) will conduct an assessment and address the affected areas to help reduce muscle tension and cramping. Many people find it a helpful part of their recovery routine alongside better hydration. Key takeaways Fluid loss and electrolyte changes from sweating may make muscles more prone to cramping, especially during heat or prolonged activity. Nighttime cramps are often delayed reactions to fluid loss that happened earlier in the day. Proper hydration can support muscle function and recovery after activity, but cramps can also be linked to fatigue, overuse, electrolyte changes, medications, circulation, or other health factors. Electrolyte supplements aren’t always necessary—regular meals with adequate salt may be enough for moderate activity. Massage therapy can be a helpful complement to hydration, especially for stubborn or recurring muscle spasms. FAQs Can dehydration cause muscle cramps at night? Fluid levels can continue to drop after activity ends, and muscles that are still recovering may cramp during rest or sleep, especially in the calves and feet. Why does dehydration cause muscle cramps? Dehydration disrupts your electrolyte balance, particularly sodium and potassium. These minerals help muscles contract and relax properly. Without them in the right amounts, muscles can seize or spasm. How do I know if my cramps are from dehydration? Signs like dark urine, dry mouth, fatigue, or headaches alongside your cramps may suggest dehydration is a factor. Cramps that come on suddenly and feel sharp and intense that improve with consistent hydration are often a clue. Do I need electrolytes or just water? It depends on how much you’re sweating and how long you’re active. For most moderately active people, a balanced diet provides enough electrolytes. If you’re doing intense or prolonged exercise in the heat, electrolytes may help. Can massage therapy help with muscle cramps from dehydration? Massage therapy may help by easing tight muscle groups and supporting circulation in areas where tension or inflammation has built up. It works best alongside proper hydration, not instead of it. How long does it take to rehydrate after a workout? It varies, but consistent fluid intake in the hours after activity, rather than a large amount all at once, tends to be more effective for recovery. What’s the best way to prevent dehydration cramps during summer? Drink water steadily throughout the day, increase intake on hot days and during outdoor activity, and consider electrolytes if you’re sweating heavily for extended periods. Find a clinic near you or book online to schedule an appointment with a clinician. This blog originally appeared on Lifemark.ca. [...]

3 exercises for hiking: build strength, balance, and endurance for the trail

August 5, 2026Exercises / Injury Prevention / PhysiotherapyHiking can be a rewarding way to stay active, but uneven trails, steep climbs, and rocky descents can place extra demands on your legs, ankles, and balance. You might start the day feeling strong, then notice fatigue building as the path shifts from flat ground to rocks, roots, or a steady climb. Those trail demands require muscular strength, stability, balance, and endurance. Without the right preparation, you can help support your body for climbs, descents, and changing trail conditions. Strength training is important for hiking because it helps support muscle endurance, joint stability, balance, and core balance. Why building strength for hiking matters Exercises that mimic common movements in hiking can help build stability and endurance in your legs, hips, ankles, and core for long or more strenuous hikes. Training can also help reduce the risk of injury, so you can continue enjoying the trails all season long. Strong glutes, legs, and stabilizer muscles help support your joints and balance as you move. These muscles work together to help you stay steady when stepping over roots, climbing rocks, or navigating loose ground. 3 strength exercises for hiking The following exercises target muscles commonly used during hiking. They mimic movements you may encounter on both flat and challenging trails. 1. Dumbbell forward lunge or walking lunges Walking lunges are effective leg exercises for hiking because they challenge strength, balance, and coordination. How to do it: Hold light dumbbells that you can control comfortably Step forward into a lunge, with your front knee in a 90-degree angle ahead of you, and you back knee at a 90-degree angle behind you Push through your front foot and continue walking forward Complete 6-8 reps per leg Perform 2-3 sets This movement can help prepare your body for climbing and stepping over obstacles. 2. Single-leg calf raises Your calves play an important role when hiking uphill and downhill. Strong calves can help support ankle strength, control, and stability as you navigate changing terrain. How to do it: Stand on one leg Raise your heel off the ground Slowly lower back down Complete 10-15 reps per leg Perform 2-3 sets Strong calf muscles can help support stability when walking on uneven surfaces. 3. Step-up with knee drive Step-ups closely resemble the movement used when climbing hills, rocks, or stairs. Many people consider them among the best exercises for hiking uphill. How to do it: Step onto a sturdy platform or step Drive the opposite knee upward Return to the starting position with control Use body weight or light dumbbells Complete 6-8 reps per leg Perform 2-3 sets This exercise challenges balance, coordination, and lower-body strength. Tips for hiking safely Strength training is only one part of trail preparation. A few simple habits can help make your hikes more enjoyable and comfortable. Before heading out, remember to: Stay hydrated and bring enough water Pack easy-to-carry snacks for longer hikes Wear sunscreen and a hat on sunny days Dress appropriately for the weather and trail conditions In areas where ticks may be present, wear light colours and tuck in long-sleeve shirts into pants and pants into socks Use insect repellent with DEET or Icaridin on exposed skin and clothing, and always follow the label directions Choose supportive closed-toe footwear with good traction Start with trails that match your current mobility or fitness level and build gradually Additionally, working with a professional such as a physiotherapist can provide you with specific exercises tailored to your physical needs and hiking goals. How physiotherapy can help prepare you for hikes Every hiker has different goals, fitness levels, and experience. A physiotherapist can help you prepare for the demands of hiking by assessing your movement, strength, and balance. Based on your assessment, they can provide recommendations and exercises designed to support your hiking goals. Whether you’re looking for gym exercises for hiking, balance training, or general conditioning, a personalized plan can help guide your preparation. Key takeaways Trail conditions can change quickly, making strength and stability important for hikers. Exercises that mimic hiking movements can help prepare your body for uneven terrain. Lunges, calf raises, and step-ups target key muscles used during climbs and descents. Good preparation includes both exercise and practical hiking safety habits. A physiotherapist can help tailor a program to your hiking goals and activity level. FAQs What are the best exercises for hiking? Lunges, single-leg calf raises, and step-ups with a knee drive are effective exercises because they mimic common hiking movements. Are hiking exercises for beginners different? Many beginners start with simple strength and balance exercises that build confidence and stability before progressing to more challenging activities. Why are balance exercises for hiking important? Balance exercises can help improve stability on uneven terrain and support safer movement on trails. What are good ankle strengthening exercises for hiking? Single-leg calf raises are a simple exercise that targets muscles around the ankle and lower leg. What are the best exercises for hiking uphill? Step-ups with a knee drive are often used because they closely mimic climbing movements. What are the best exercises for hiking downhill? Exercises that improve lower-body strength and control, such as lunges and step-ups, can help prepare you for downhill sections. Can a physiotherapist help me prepare for hiking? A physiotherapist can conduct an assessment and provide recommendations and exercises based on your health needs and hiking goals. Find a clinic near you or book online to schedule an appointment with a clinician. This blog originally appeared on Lifemark.ca. [...]

4 physiotherapist-approved self-care activities to support recovery

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

Sciatica exercises and movement tips to help ease discomfort

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

3 exercises for plantar fasciitis foot and heel pain

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

5 beginner strength exercises for seniors: how to start safely

June 15, 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. [...]

Can myofascial release help with migraines?

June 12, 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. [...]

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. [...]

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