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Latest Blogs
Treadmill truths: physiotherapist busts 5 myths about indoor runningTreadmill truths: physiotherapist busts 5 myths about indoor running
February 20, 2026Exercises / Physiotherapy / Sports PhysiotherapyFor many runners, the treadmill is a tool of convenience, especially when Canadian weather makes outdoor runs unpredictable. Yet, it’s surrounded by debate and strong opinions. Is it an inferior workout? Will it ruin your knees? Treadmill running is a valuable training tool that, when used correctly, can be just as effective—and in some cases, more effective—than running outdoors. To separate fact from fiction, we need to look past the myths and focus on the mechanics of a good run. Myth #1: running on the treadmill is a less effective workout Picture this: you’re on the treadmill for an easy jog at zero incline. Compared to an outdoor run with hills, turns, and wind, it certainly feels easier. But that’s not the full story. “If you’re doing a workout where you’re creating increased speeds or increased incline, you can make it just as challenging, if not more challenging,” Karen explains. The treadmill gives you complete control. If you’re training for speed, you don’t have to worry about stopping at a traffic light in the middle of an interval. That control allows for a more focused, intense, and predictable workout, which is a significant advantage when the weather is poor or you’re short on time. Myth #2: treadmills are bad for your knees This is perhaps the biggest myth of all. The belief that the hard, repetitive surface of a treadmill is uniquely damaging to knees and other joints is widespread, but the opposite is often true. A quality treadmill has a cushioned deck designed to absorb impact. This means the ground reaction force—the shock that travels up your leg with each foot strike—is less than it is on hard pavement or concrete. The real key to protecting your joints isn’t the surface you run on; it’s how you run. Myth #3: treadmill running weakens your hamstrings You may have heard that the treadmill’s moving belt does the work for you, meaning your hamstrings don’t have to engage. There is a grain of truth here. “On a treadmill, the belt is pulling back, whereas on an outdoor run, your hamstrings are pulling your heel back towards your bum,” says Karen. This means there is typically less load on the hamstrings when running on a flat treadmill. The fix is simple: add an incline. Karen recommends setting the treadmill to at least a 1-2% incline to better simulate outdoor running and increase the activity of your hamstrings. The incline forces you to lift and drive, compensating for the belt’s assistance. Myth #4: you can’t train for an outdoor race on a treadmill Yes, you absolutely can. The treadmill is an excellent tool for building the cardiovascular fitness needed for any race, from a 5K to a marathon. It allows you to dial in at specific paces for tempo runs and interval training without interruptions. However, there’s an important consideration. Because the treadmill is lower impact, your body needs to get used to the higher forces of running on pavement. “If you’re suddenly going to run a marathon and all you’ve done is treadmill running, it might be a bit of a shock to your system,” Karen advises. She recommends incorporating a few outdoor runs into your training plan, especially as race day gets closer, to ensure your body is prepared for the specific demands of the road. Myth #5: you should focus on a longer stride Many running injuries are linked to over-striding, which is taking steps that are too long. “Over-striding is not a good thing,” Karen notes. “Taking longer steps than necessary increases stress and load on the tissues.” Instead of focusing on lengthening your stride, focus on your cadence—the number of steps you take per minute. A faster cadence naturally encourages a shorter stride, causing your foot to land more directly underneath your body. “When you have a faster turnover, you have less time where your body is actually in contact with the ground” Karen explains. “There is less stress on the tissue and less risk of injury.” A good target to aim for is 180-190 steps per minute, which you can track with a running watch or a simple metronome app. Running on a treadmill can help you maintain your cadence in a way that is safe for your joints and supports your running form. Your treadmill safety checklist Whether you are training for your next race or simply looking to improve your cardiovascular fitness, the treadmill can be a safe tool to help you reach your goals. Here’s how to use the treadmill safely and effectively every time you step on: Use the safety clip. Especially if you are new to the treadmill, attach the safety clip to your clothing. It’s a simple step that can prevent serious injury if you slip or fall. Be mindful when getting on and off. Always step onto the treadmill first, then start the belt at a slow speed. Never jump onto a moving belt. Reduce distractions when you’re getting on or off. Check your laces. A loose shoelace can easily get caught in the belt. Do a quick double-knot before you start. Give yourself space. Position your treadmill so that the back of it is not against a wall. This ensures that if you do fall, you won’t be trapped between the moving belt and the wall. Create a safe environment. If you have small children or pets at home, ensure they are kept out of the room when you are running and that the safety key is stored out of reach. The treadmill doesn’t have to be a last resort. By understanding how it works and how to use it correctly, you can turn it into one of the most powerful tools in your training toolkit. If you’re looking to improve your running form or recover from an injury, our physiotherapists can help. Key takeaways Treadmills offer a lower-impact running surface than pavement, which can be beneficial for joint health. You can make a treadmill workout just as challenging as an outdoor run by using incline and speed to control the intensity. Focusing on a faster cadence (shorter, quicker steps) is more important for injury prevention than trying to lengthen your stride. The treadmill is an excellent tool for race training, but it’s important to mix in some outdoor runs to prepare your body for the specific impact of pavement. Simple safety measures, like using the safety clip and being mindful when getting on and off, are crucial for an injury-free treadmill session. Frequently asked questions (FAQs) What incline should I use on a treadmill to mimic running outside? A 1-2% incline is generally recommended to compensate for the lack of wind resistance and better simulate the effort of running on a flat outdoor surface. Is it bad to hold onto the handrails while running on a treadmill? Yes, holding the handrails can negatively affect your running form, reduce your core engagement, and lead to an inaccurate calorie burn reading. It’s best to let your arms swing naturally as they would outdoors. How can I make treadmill running less boring? To combat boredom, try listening to music, podcasts, or audiobooks. You can also use training apps with guided workouts, or run alongside a friend at the gym. Should I change my foot strike for treadmill running? No, you shouldn’t drastically change your natural running form, such as forcing a forefoot strike if you are a natural heel striker. Doing so can increase your risk of injuries like Achilles tendonitis or plantar fasciitis. Instead, focus on improving your cadence.   To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Karen Tyssen, B.A. Hon KIN, MPT, MClSc-MT, FCAMPT, Registered Physiotherapist. [...]
Diastasis recti: understanding abdominal separation and your path to recoveryDiastasis recti: understanding abdominal separation and your path to recovery
February 18, 2026Pelvic health / Physiotherapy / Pregnancy / Women's HealthDiastasis recti is a separation of the rectus abdominis—your six-pack muscle—most commonly experienced postpartum, but it can be supported and managed with individualized physiotherapy and professional care. For many women, the changes in their body after pregnancy come as a surprise. You might notice your belly feels different—perhaps there is a bulge when you sit up, or lingering weakness in your core even as the weeks go by. If this sounds familiar, you’re not alone. Diastasis recti can be a common part of the postpartum journey, but it doesn’t have to limit what comes next on your journey. What is diastasis recti? A straightforward guide Diastasis recti is a separation of the rectus abdominis muscle—the familiar “six-pack” muscle running down the middle of your abdomen. This split occurs naturally during pregnancy as your body makes room for your growing baby. In fact, this type of abdominal separation is expected; it allows the abdominal wall to stretch safely. There are two main types: Functional diastasis recti: The muscles separate but still function well, allowing healthy movement and pressure management. Dysfunctional diastasis recti: The gap remains after birth, and tissues don’t generate enough tension or pressure—a situation that may require extra care. Why does diastasis recti happen and who gets it? The most common cause is pregnancy. As your uterus expands, so does your belly, stretching the connective tissue (linea alba) between the left and right sides of the muscle. For most people, these tissues gradually rebound as hormone levels shift (especially estrogen) after breastfeeding slows down. Daily activities like lifting your baby or standing up from the floor, naturally load and help strengthen your core over time. Yet for some, especially those who’ve had caesarean births or live with certain connective tissue conditions (like Ehlers-Danlos syndrome), diastasis recti may persist longer. Lower estrogen levels (normal during the postpartum period) affect tissue elasticity, which can make healing slower. Recognizing signs: how do I know if I have diastasis recti? You might notice: A visible bulge or “doming” along your midline when sitting up or coughing A soft gap felt between the muscles under your ribcage, at or below your belly button Core weakness or lower back discomfort Everyone’s “normal” looks a little different—many people notice a gap, about two fingers wide, between their abdomen muscles, which is common in the postpartum period. More important than the size of the gap is how much tension you feel in the area. If you are unsure and want peace of mind, a pelvic health physiotherapist can provide a thorough assessment. Common myths about diastasis recti Let’s clear up some misconceptions: “You should avoid all core exercises.” Not true! Everyday life requires core activation—think lifting kids or groceries. “Don’t lift anything heavier than 10 lbs.” Most babies in car seats weigh much more. “Surgery is always needed to fix it.” Surgery is rarely required; many recoveries happen naturally with guided support. “Abdominal binders will either fix or ruin everything.” Binders may help in specific cases (such as dysfunctional diastasis), but only after an individual assessment by a pelvic health physiotherapist. Exercising during pregnancy may help take pressure off your abdomen During pregnancy, maintaining strength and mobility in your lower body can help reduce excess demand on your abdominal wall. Movements like squats and lunges encourage your legs and glutes to share more of the workload—especially useful as daily tasks become more physically demanding. Pelvic health physiotherapists often recommend functional movements such as: Squats: Building strength in hips and thighs for safer bending and lifting. Lunges: Supporting stability for walking, climbing stairs, or getting up from low surfaces. These exercises may allow you to move comfortably through late pregnancy while helping prevent unnecessary strain on healing tissues postpartum. However, every pregnancy is different—always consult with a pelvic health physiotherapist or healthcare practitioner before beginning or changing any exercise routine. How pelvic health physiotherapy can help with diastasis recti Working with a pelvic health physiotherapist offers an evidence-informed approach tailored to each person’s unique needs: Comprehensive assessment Your physiotherapist will look at posture, breathing mechanics, alignment, and how you move through everyday activities such as getting out of bed or picking up your child. They’ll assess both how far apart the muscles are and how well tension can be generated across that area. Individualized movement strategies There is no single exercise proven to resolve diastasis recti. Instead, physiotherapists focus on helping you find efficient ways to move through daily life while minimizing strain on healing tissues. This could include breathing techniques, learning new ways to bend or lift, and using lower body strength to reduce demand on the core. Education and support Pelvic health physiotherapists provide information about safe progressions as you return to activity. They discuss signs like doming or pressure build-up, so you know when to modify movements or seek further support. Pelvic floor connectionBecause there’s an intimate link between breathing patterns and pelvic floor function, assessments often include gentle internal exams (if appropriate), helping ensure all parts of your core system work together efficiently. Monitoring progress over time Recovery takes time; changes might begin within 4-8 weeks, but every journey looks different. Your physiotherapist will space out sessions as needed, so you have time to practice new strategies at home while staying connected for ongoing guidance. Supportive devices In certain situations where proper tension cannot be generated through the connective tissue, binders may be suggested following thorough assessment by a trained professional. Lifestyle factors that can support recovery Supporting your body’s natural healing process goes beyond exercise alone: Nutrition: Consuming enough protein is especially important to help rebuild muscles, ligaments, and connective tissue after childbirth. Fibre and hydration: Eating fibre-rich foods and staying hydrated supports digestion and overall wellbeing. Sleep: Rest is essential for physical recovery—even if it comes in short bursts during early parenthood. Stress management: Mental wellbeing matters too; finding moments for self-care supports both mind and body. Movement modifications: Learning alternative ways to perform daily tasks can reduce unnecessary load on healing tissues. Diet, sleep, stress management, and exercise, all contribute energy “in the tank” for recovery after pregnancy. Small changes add up over time; working alongside a pelvic health physiotherapist helps ensure these strategies fit into real life without feeling overwhelming. Be kind to yourself: healing takes time If there’s one message worth repeating, it’s this: be gentle with yourself. Recovery from diastasis recti happens alongside caring for a newborn (and sometimes older children too). Hormones need time to rebalance, tissues need time (and nourishment) to repair, and rest might come in small doses rather than full nights’ sleep. Give yourself grace as you navigate new routines and changing expectations. Every journey is unique and reaching out for support is a sign of strength. Progress looks different from person to person; celebrate each step forward along the way. Moving forward with confidence Most people experience some degree of abdominal separation after pregnancy—it’s normal! What matters most is supporting recovery through awareness, individualized movement strategies, nutrition (especially protein intake), rest, stress management, and professional guidance from experts who understand this journey. If you’re concerned about doming or ongoing discomfort, or simply want peace of mind, a pelvic health physiotherapist at Lifemark can guide you every step of the way. Key takeaways Diastasis recti is common postpartum and can resolve on its own as tissues heal. Lower body exercises such as squats and lunges during pregnancy may help reduce strain on abdominal muscles. Getting enough protein supports tissue repair during recovery. There are many myths about activity restrictions postpartum; guided movement and breathwork is generally safe under professional supervision. Being patient with yourself throughout recovery honours both physical healing and emotional wellbeing. FAQs Is diastasis recti only an issue after pregnancy? Most commonly, it develops during or after pregnancy—but it can also occur in other situations involving increased abdominal pressure. Can I do core exercises if I have diastasis recti? With proper guidance on technique and pressure management, yes. A pelvic health physiotherapist can assess how your core handles pressure, progress exercises safely, and support your return to higher-load movements. How long does it take to see improvement? Muscles can begin to strengthen within 4-8 weeks, while the linea alba (the connective tissue) can take up to 2 years to change and recover. Full resolution varies per individual.   Are abdominal binders necessary? Only in certain cases. Discuss with a pelvic health physiotherapist before use. What risks are associated with untreated diastasis recti? Potential risks may include hernia development or ongoing back pain. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Uma Ghosh, PT, DPT, Pelvic Health, National Pelvic Health Clinical Lead [...]
Ready for the slopes? These 5 exercises help prepare your body for ski seasonReady for the slopes? These 5 exercises help prepare your body for ski season
February 12, 2026Exercises / Health / StretchesThe first real snowfall arrives, sparking that familiar anticipation for ski season. You can almost feel the smooth glide over fresh snow. But you might also recall how quickly leg fatigue can set in, cutting a great day short. Building strength before you hit the snow is about more than just preventing soreness—it’s how you build the endurance and control before hitting the slopes. Whether you love the thrill of downhill skiing and snowboarding, or the peaceful rhythm of cross-country skiing, a prepared body makes every moment more enjoyable. Note: These exercises support general well-being and ski conditioning. If you’re unsure whether they’re right for you, or if you feel pain, consider checking with a clinician before getting started. 5 conditioning exercises for skiing and snowboarding 1. Deadlift What you’ll need: Barbell with weights or a set of dumbbells. How to do it: 1.Stand with your feet shoulder-width apart, with the barbell over your feet. 2.Hinge at your hips and bend your knees to grip the bar with your hands just outside your legs. Keep your back straight and look forward. 3.Keeping the bar close to your body, lift by straightening your legs and hips simultaneously until you are standing tall. 4.Slowly lower the weight back to the ground along the same path. 5.Aim for 3 sets of 8-10 repetitions with a minute of rest between sets. This movement builds strength in your legs, glutes, and back. This is the foundation you’ll rely on to maintain a strong, athletic stance, absorb the impact of uneven terrain, and power through your turns all the way to the last lift. 2. Single leg squat What you’ll need: A chair or bench; dumbbells are optional for an added challenge. How to do it: 1.Stand a few feet in front of a chair. Reach one leg back and place the top of your foot on the edge of the seat. 2.With your weight on your front leg, lower yourself into a squat. Keep your chest up and ensure your front knee stays behind your toes. 3.Push through your front foot to return to the starting position. 4.Aim for 3 sets of 10-12 repetitions on each leg, with a minute of rest between sets. Whether you’re on one board or two skis, your weight is constantly shifting from one leg to the other. This exercise builds the single-leg strength and stability needed to initiate turns, adjust to changing snow conditions, and feel more confident and balanced on every run.    3. Side squat What you’ll need: A single weight or dumbbells (optional). How to do it: 1.Stand with your feet together, holding a weight at your chest if you’re using one. 2.Take a wide step directly to one side, sending your hips back and down into a squat over that leg while keeping the other leg straight. 3.Push off powerfully from the squatting leg to return to the starting position. 4.Repeat on the other side. 5.Aim for 3 sets of 10 repetitions (5 on each side), with a minute of rest in between. Skiing demands strong lateral movements. This exercise helps develop the side-to-side power you need to set an edge, carve turns, or push off in a skate-ski stride, making your movements feel more controlled and dynamic. 4. Triceps pull-down What you’ll need: A resistance band anchored securely above you or a cable pulley machine. How to do it: 1.Stand facing the anchor point, holding the ends of the band or the rope attachment with your hands near your chin and elbows bent. 2.Pull down until your arms are straight by your hips, keeping your elbows tucked close to your sides. 3.Slowly and with control, return to the starting position. 4.Aim for 3 sets of 10-15 repetitions, with a minute of rest between sets. While skiing is leg-dominant, upper body strength plays a key supporting role. This movement strengthens the muscles you use for poling on flat sections or pushing yourself up from the snow after a fall. For cross-country skiers, this directly builds power for every glide.  5. Plank What you’ll need: Just some floor space. How to do it: 1.Position yourself on the floor, resting your body weight on your forearms and toes. 2.Keep your body in a straight line from your head to your heels. Engage your core to prevent your hips from sagging. 3.Hold this position for 30 seconds. 4.Aim to complete 8-10 repetitions with 30 seconds of rest in between. A strong core is your centre of stability on the snow. It connects your upper and lower body, helping you maintain balance through turns and protect your back from strain, especially after a long day on the trails or slopes. When to consider speaking with a clinician It’s common to feel some muscle soreness when starting a new fitness routine. However, if you experience sharp pain, have a pre-existing injury, or feel unsure about your form, it’s a good idea to speak with a healthcare professional. A physiotherapist can help tailor exercises to your specific needs and ensure you’re moving in a way that feels safe and effective for your body. Key takeaways Starting a conditioning routine before the season can help you feel stronger and improve your endurance on the snow. Focus on building a base of strength in your legs and core, which are crucial for control and skill. Strengthening your upper body helps with poling, pushing on flats, and getting up from the snow. Building single-leg stability is key for improving balance and building confidence in your movement. Listening to your body is important. If something doesn’t feel right, it’s always best to seek professional guidance. Frequently asked questions How far in advance of the ski season should I start these exercises? Many people find that starting a conditioning program 4-6 weeks before they plan to hit the snow gives their body enough time to adapt and build strength. Is it normal to feel sore after these workouts? Yes, experiencing some mild muscle stiffness or soreness 1-2 days after a new workout is normal. Sharp or persistent pain is not typical and should be discussed with a clinician. What if I don’t have weights or a gym? You can perform many of these exercises using just your body weight. The focus should be on good form and consistent effort. For the pull-downs, a simple resistance band is a great at-home tool. Why is balance so important for skiing? Balance is crucial for everything you do on snow. It allows you to control your skis, make precise turns, absorb impacts, and adjust to different conditions, ultimately making you a more confident and efficient skier. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Feeling lost in brain fog? 7 tips to support mental clarityFeeling lost in brain fog? 7 tips to support mental clarity
February 4, 2026Mental HealthThe cursor blinks on an empty screen. You’ve read the same email three times, but the words won’t stick. It feels like a thick haze has settled over your thoughts, making even simple decisions feel heavy. This experience of mental sluggishness is often called brain fog, and it can make it hard to keep up with your day. Note: These suggestions support general well-being. If you’re unsure whether they’re right for you, consider checking with a clinician before getting started. 7 ways to clear up brain fog with small, daily shifts Many people describe feeling like they’re moving through mud when brain fog sets in. It affects the ability to focus, remember or plan things, or even solve problems in everyday life. Simple, consistent adjustments in your routine can help lift that haze. 1. Gentle movement for your body When your mind feels tired, your body often does, too. Incorporating gentle physical activity can boost energy levels. This doesn’t have to be an intense workout—a brisk walk around the block during your lunch break can help clear your head and reset your focus for the afternoon. 2. Pacing your day to conserve energy Many people notice that brain fog gets worse when they’re fatigued. Practicing energy conservation—being mindful of how you use your energy— can help manage brain fog throughout the day. How do you put this into action? Pace yourself: Instead of trying to clean the whole house in one go, try tackling one room at a time with breaks in between. Prioritize: Decide what truly needs to be done today and what can wait. This helps free up mental space. Plan ahead: Break bigger tasks into smaller, more manageable steps. This can make a project feel less overwhelming. 3. Engage your mind with focus Keeping your mind active is important, but it should feel restorative, not draining. Activities like reading your favourite book, doing a puzzle, or trying a new recipe can help sharpen your focus in a low-pressure way. It’s about gently guiding your mind back to a single task rather than multitasking several activities. 4. Create external reminders It’s common to feel forgetful when you’re experiencing brain fog. Using tools to help you remember can reduce stress. Set alarms on your phone for appointments or use a checklist for your errands. Writing things down frees your mind from the pressure of having to remember everything. 5. Calm your surroundings A noisy or cluttered environment can make it even harder to think clearly. If possible, find a quiet space to work. Using lamps can provide softer, natural-feeling light than overhead fluorescent lighting. The result is a calmer atmosphere that supports concentration. 6. Prioritize rest and calm A poor night’s sleep can contribute to that fuzzy-headed feeling the next day. Creating a consistent bedtime routine can improve sleep quality. Simple, stress-relieving activities like deep breathing or listening to quiet music before bed can also help settle a busy mind. 7. Connect with your support system Because brain fog isn’t a visible injury, it can be hard to explain what you’re going through. Sharing your experience with trusted family or friends can help them understand. Feeling supported can make a significant difference.   When to consider speaking with a therapist Many people describe brain fog as temporary. However, if it feels persistent or starts to interfere with your work, home life, or well-being, it can be helpful to speak with a mental health professional or occupational therapist. If brain fog is closely linked to stress, anxiety, low mood, or emotional overload, a mental health professional can help you explore these factors and develop coping strategies. If brain fog is mainly affecting your ability to manage daily tasks, routines, work demands, or energy levels, an occupational therapist can help you identify practical strategies and environmental supports to improve focus and productivity. Key takeaways Brain fog often involves a sense of mental slowness or difficulty focusing that can disrupt daily life. Small adjustments to your routine, like gentle movement and pacing your tasks, can make a noticeable difference in your energy. Creating a calm environment and using simple reminders can help reduce mental strain and support concentration. It’s okay to share what you’re experiencing with friends, family, or a healthcare professional. FAQs What does brain fog feel like? People often describe it as feeling mentally “fuzzy,” sluggish, or unfocused. You might find it hard to concentrate, recall information, or make decisions. Can stress and lack of sleep cause brain fog? Yes, high levels of stress and poor sleep are common contributors. They can impact your cognitive function, making it difficult to think clearly. What is energy conservation? It’s a strategy to manage your daily energy by pacing activities, prioritizing tasks, and planning ahead. This helps prevent deep fatigue that can worsen brain fog. Are there simple brain exercises I can do? Yes. Activities that require gentle focus—like reading, doing puzzles, or playing memory games—can help keep your mind active without causing more strain. When should I be concerned about brain fog? If your brain fog is persistent, gets worse, or significantly impacts your ability to function at work or home, it’s a good idea to speak with a clinician. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Feeling unsteady? How vestibular rehabilitation can helpFeeling unsteady? How vestibular rehabilitation can help
January 19, 2026Physiotherapy / Vestibular RehabilitationIt can be a small thing at first. A brief moment of dizziness when you get out of bed. Or maybe the room seems to tilt for a second when you turn your head too quickly. This feeling of being off-balance is often connected to your vestibular system, and specialized vestibular rehabilitation can help you find your footing again. Note: These general insights are for educational purposes only. The information is not intended to replace the advice of your clinician. If you’re unsure whether specific movements or therapies are right for you, speak with a vestibular therapist or other healthcare professional before trying them.  Understanding dizziness and your inner ear Your vestibular system, located in your inner ear, acts as your body’s internal balance centre. It works with your brain to help you stay upright, perceive movement, and see clearly when you’re in motion. When it isn’t working as it should, it can affect everything you do. Many people mention that the feeling isn’t just physical. It can be a constant sense of caution, worried that a sudden movement might, for example, trigger a dizzy spell during a work meeting or while carrying groceries in from the car. Common symptoms can include: Dizziness or vertigo (a spinning sensation) General unsteadiness or an increase in falls Blurry vision when you’re moving Sensitivity to motion Nausea What to expect from your first vestibular rehabilitation session Your first session is a thorough conversation. A vestibular therapist will listen to your history and what your symptoms feel like in your daily life. The goal is to understand the root cause of the issue. An assessment often includes: Screening for any serious causes of your symptoms Evaluating eye movements, sometimes with the help of special infrared video goggles Testing your balance while you are still and while you are moving Checking for other contributing factors, like neck tension Based on this, your vestibular therapist will create a personalized plan. Treatment often involves specific head and eye exercises designed to help your brain compensate for the issue. For some conditions, like Benign Paroxysmal Positional Vertigo (BPPV), a vestibular therapist can use specific maneuvers to correct the problem, with results that are often immediate. When to consider speaking with a vestibular therapist You don’t have to “wait and see” if dizziness is affecting your quality of life. Many people put off seeking help, thinking it will go away on its own. Consider booking an assessment with a vestibular therapist if you experience: Persistent dizziness that interferes with your work or home life A spinning sensation (vertigo) that comes on suddenly A feeling of unsteadiness that makes you nervous about falling Nausea or blurry vision that is triggered by movement A trained vestibular therapist can provide a clear path forward, helping you feel more in control. Key takeaways The feeling of being off-balance or dizzy isn’t something you just have to live with. Your vestibular system is key to your sense of stability, and it can be retrained. A vestibular therapist can help get to the root cause of your symptoms through a thorough assessment. Specialized exercises and maneuvers can help your brain and body work together more effectively. Feeling steady and confident in your movements is possible with the right support. FAQs 1. What is the most common cause of vertigo? Benign Paroxysmal Positional Vertigo (BPPV) is the most common cause of vertigo. It happens when tiny crystals in the inner ear become dislodged and move into the wrong part of the vestibular system. 2. Can vestibular problems cause anxiety? Yes. Many people describe feeling anxious or avoiding activities for fear of triggering their symptoms. The uncertainty and physical sensations of a vestibular issue can understandably lead to anxiety and stress. 3. How long does vestibular rehabilitation take? The length of treatment varies for each person. Some conditions like BPPV can often be resolved in just one or two sessions. Other, more complex issues may require several weeks of consistent exercises to help the brain adapt. 4. Can I do vestibular exercises at home? Yes, a home exercise program is a core part of vestibular rehabilitation. Your vestibular therapist will provide you with a set of specific exercises tailored to your needs to do between appointments. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Sheelah Woodhouse, PT, BScPT, Vestibular Physiotherapist. [...]
Understanding Blue Monday and Seasonal Affective DisorderUnderstanding Blue Monday and Seasonal Affective Disorder
January 16, 2026Mental HealthSeasonal shifts can affect mood in ways that feel hard to explain. Many people notice lower energy, reduced motivation, or a sense of emotional fog as winter deepens. These changes often raise questions about Seasonal Affective Disorder and how it differs from common winter low mood. The idea of Blue Monday appears often during this period, creating more interest in why this season affects people so strongly. What does “Blue Monday” mean? Blue Monday began as a marketing idea from a UK travel company in 2005. It suggested that the third Monday in January was “the most depressing day of the year.” There is no scientific evidence supporting this claim. Still, many people relate to the emotional dip that can show up at this point in winter. How is Blue Monday different from Seasonal Affective Disorder? Because Blue Monday is tied to a day in winter, it’s often compared to Seasonal Affective Disorder (SAD). The two are very different, even though they’re talked about around the same time of year. SAD is a recognized pattern of persistent sadness, fatigue, irritability, recurring low mood linked to seasonal changes. People often notice symptoms beginning in the fall and easing in the spring. SAD is not a single difficult day. It is a seasonal pattern that can influence daily routines, energy, sleep, and motivation. Some people are familiar with this shift. Others only realize the pattern after experiencing several winters where mood changes arrive at the same time each year. Common symptoms people notice in winter Many people describe: Low energy Low motivation for normally enjoyable activities Sadness or moodiness Changes in sleep Changes in appetite Difficulty concentrating These experiences can surface during long commutes in the dark, busy workdays, or quiet evenings indoors when sunlight feels scarce.  7 Ways to support mood, energy, and well-being in winter 1) Prioritize restful sleep Restorative sleep supports clear thinking and steadier routines. Winter often disrupts sleep due to darker mornings, indoor living, and changing schedules. A steady bedtime, reduced caffeine late in the day, and a warm bath or shower can help you unwind. Consistent sleep routines help regulate the body’s internal clock, which responds to changes in daylight. During winter, reduced light exposure can shift circadian timing, so steady sleep and wake patterns can help feel stabilizing for some people. 2) Include regular movement Movement can help break up the long stretches of sitting that winter often creates. Some people join mall-walking groups to stay active indoors. Others use light home exercises or chair routines while watching television or working. Getting outside during daylight hours, even for a short walk, can also feel grounding. Many people find that fresh air and natural light make winter days feel more manageable when bundled up for the cold. 3) Choose foods that feel nourishing Your diet can influence your mood and energy. Incorporating foods rich in vitamin D and omega-3s, like salmon or other fatty fish, can help improve mood, while magnesium from leafy greens, nuts, and dark chocolate may contribute to reducing feelings of anxiety. To maintain more stable energy, choosing whole grains, lean proteins, and cooked vegetables can help prevent blood sugar spikes and crashes. Lighter evening meals, such as soups or zucchini noodles instead of heavy pasta, can also help balance blood sugar, which may in turn contribute to better sleep quality. 4) Bring more light into your day More exposure to light can make indoor winter days feel less heavy. Opening curtains, sitting closer to windows, or spending brief moments outside during daylight may feel supportive. Some people explore light therapy lamps to mimic natural light. Many light therapy lamps designed for seasonal use provide about 10,000 lux and filter most UV light. This brightness level is often used because reduced daylight can affect circadian regulation, and brief morning exposure may support more predictable daily rhythms. 5) Set realistic seasonal goals Winter often disrupts routines. Setting simple, achievable goals can help prevent overwhelm. Choosing one or two manageable habits—like a daily walk, a set bedtime, or a morning stretch—can help keep life feeling steady. 6) Gently challenge negative thinking It’s common to notice more “all-or-nothing” thoughts during winter. Instead of thinking, “I never stay consistent,” it may help to shift the focus to, “I’m choosing one thing that feels possible today.” Small reframes can offer emotional ease when motivation is low. 7) Talk things through with someone you trust Conversation can create a sense of connection during months that often feel isolating. Friends, family, and therapists can offer perspective, grounding, or simply a space to share what feels heavy. How mental health professionals and occupational therapists can help with seasonal mood changes Seasonal patterns can affect mood, routines, and daily function in different ways. Mental health professionals and occupational therapists can both offer support, but their roles focus on different parts of the experience. The mental health professional’s role in seasonal mood support Mental health professionals concentrate on thoughts, emotions, and behaviour patterns linked to seasons shifts. They provide psychological therapy, including approaches often used for recurring low-mood cycles, such as cognitive-behavioural strategies. Sessions may explore how reduced daylight influences mood, help build emotional regulation skills, and address thinking patterns that tend to intensify in winter. This type of support is helpful for anyone who wants to understand the emotional or cognitive side of seasonal changes. The occupational therapist’s role in winter routines and function Occupational therapists focus on routines, habits, and the practical impact of seasonal changes on daily life. They help structure winter-friendly routines, organize tasks, adjust lighting or environments, and re-engage in meaningful activities when motivation feels low. Their work is rooted in function: making days feel more manageable, supporting pacing, and helping restore a sense of rhythm during darker months. This type of support is suited for people who notice winter affecting their energy, routines, or participation in everyday activities. Combining psychological and occupational therapy approaches Some people benefit from both forms of care. A mental health professional can help with the emotional and cognitive patterns connected to SAD, while an occupational therapist helps translate those insights into steady, realistic routines. Together, this creates a balanced approach to navigating seasonal changes. People often choose which professional to speak with based on whether emotional patterns, daily routines, or both feel affected during the winter months. When to seek support from a healthcare professional for seasonal changes People sometimes reach out for support when seasonal patterns begin affecting daily life in ways that feel harder to manage. Connecting with a mental health professional like a psychologist or occupational therapist may be helpful if you notice: Mood or motivation dropping for several weeks during the winter Day-to-day tasks feeling hard to complete or stay engaged with   Changes in sleep, energy, or appetite disrupting your usual routines Difficulty concentrating at work, school, or home A sense of emotional heaviness that affects relationships or daily interactions Trouble keeping structure during darker months Worry about how seasonal changes will continue to affect your winter A mental health professional can help with emotional patterns and thoughts connected to these shifts. An occupational therapist can help rebuild routines, adjust environments, and make daily habits feel more manageable. Some people find support from both professionals helpful when winter brings both emotional and functional changes. Key takeaways Blue Monday reflects a cultural idea, but the mid-winter emotional dip feels real for many people. SAD is different from a difficult day and follows a recurring seasonal pattern. Light, movement, sleep routines, and supportive conversations can help winter feel more manageable. Small, realistic habits can create steadier rhythms during darker months. Support from a mental health practitioner or an occupational therapist can be helpful when seasonal changes affect mood, routines, or daily functioning. FAQs Is Blue Monday scientifically proven? No. There is no scientific evidence supporting Blue Monday. Many people simply relate to the feelings often linked to this time of year. What makes SAD different from winter stress? SAD is a repeating seasonal pattern that influences mood for several weeks or months. Winter stress may come and go based on life events. Why does winter affect energy levels? Shorter daylight hours, colder weather, and indoor living can influence routines and how energized people feel. Can lifestyle changes support seasonal low mood? Some people find light exposure, movement, and steady routines helpful during winter. These strategies support daily well-being. Should I see a psychologist or an occupational therapist for seasonal mood changes? Both can help, but in different ways. A psychologist focuses on thoughts, emotions, and behaviour patterns linked to seasonal shifts. An occupational therapist supports daily routines, environment, and functional changes that appear in winter. Some people work with both if seasonal changes affect emotional patterns and day-to-day functioning. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Concussions 101: causes, symptoms, and recoveryConcussions 101: causes, symptoms, and recovery
January 9, 2026concussionRecognizing and properly managing a concussion is essential to ensure safe recovery. Although symptoms vary from person to person, a concussion can impact the whole body, leading to physical, mental, and emotional effects. Early detection and treatment can help those affected return to activity safely.   Curious how to recognize a concussion when it happens? Read on to learn more about how to identify a concussion and how a gradual return to activity can support long-term recovery. This article explores key messages from the webinar, Concussions 101: causes, symptoms, and recovery. Understanding concussions: what they are and who’s most at risk Concussions are a mild traumatic brain injury that occurs when there is a bump, jolt, or blow to the head or force to the neck that is transferred to the head. The result is a decreased responsiveness of brain cells leading to an array of symptoms people experience post-injury. Concussion symptoms typically occur 24-48 hours following the injury and can resolve on their own within 72 hours. An assessment by a healthcare provider can help ensure recovery is safe and properly managed. While common in sports, with an estimated 25% of concussions occurring during sporting activities, anyone can sustain this injury. In sporting activities, females are more prone to concussions and are more likely to be injured through contact with the playing surface or equipment compared to males who are more likely to be injured via player-to-player contact. Concussions aren’t limited to sports. From falls in seniors to motor vehicle accidents, anyone can sustain a concussion.  Common symptoms of a concussion Concussions affect the whole body, and no two concussions are the same.  From the visual system to how our joints and muscles function, symptoms of a concussion can be experienced in a variety of ways. Common symptoms include:  Memory and concentration difficulties, trouble with word finding Headaches Fatigue Nausea and vomiting Dizziness Mental health changes impacting mood and emotions Sensitivity to noise Visual disturbances including blurred or double vision and light sensitivity Reduced balance and coordination Sleep disturbances Questions to ask someone if you suspect they had a concussion At a loved one’s sporting event and suspect they may have a concussion after an injury? By addressing physical symptoms, changes in emotions and thinking patterns, and altered awareness, the Concussion Recognition Tool (CRT6) helps identify concussion injuries in children, adolescents, and adults.   Consider the following questions to assess awareness:   “Where are we today?” “What event were you doing?” “Who scored last in the game?” “What team did you play last week/game?” “Did your team win the last game?”  In addition to physical symptoms, other clues that suggest a concussion has occurred include: Loss of consciousness or responsiveness Lying motionless on the playing surface Falling unprotected on the playing surface Disorientation or confusion Seizure, fits, or convulsions Slow to get up after a direct hit to the head Unsteady on the feet Facial injury   How long do concussions last?   Many symptoms of a concussion typically resolve in 72 hours, and most people recover fully within a few weeks. Up to 90% of adults fully recover within two weeks, and up to 80% of children show improvement in symptoms within one to three months.   What if my concussion symptoms won’t go away? While most concussion injuries recover in a timely matter, nearly one third of adults experience prolonged symptoms for varying lengths of time. Though not fully understood, factors that have been linked to prolonged recovery include: Fatigue/fogginess and immediate onset of headache or dizziness, amnesia, disorientation, or mental status changes after an injury Persistent cognitive impairment A history of concussion injuries A history of migraines Returning to activity after a concussion Early assessment and care after a concussion are associated with better recovery outcomes. A gradual return to activity in phases can help ensure a safe return to normal movement levels over the recovery period. Most people can return to “active rest” within 72 hours of injury. For some, this may look like getting out of bed or a dark room and engaging in light activity like going for a walk.   What if symptoms return when I start moving again? It is common and expected for some symptoms to return while safely implementing more activity. With modifications and staying within tolerable levels of symptoms, the body and brain are able to adapt to gradual increases in activity and exposure.   For someone experiencing a headache each time they are exposed to light, gradual exposure might look like: wearing hats and sunglasses for gradually shorter periods of time to build tolerance to light again.   How a Lifemark physiotherapist can help Although only medical doctors can provide an official diagnosis of a concussion, early assessment and treatment are still important. A Lifemark therapist can help support your recovery by conducting a thorough assessment of your symptoms, injury, history, mental well-being, and personal health goals. Working with your medical doctor, your care provider will develop a personalized treatment plan with exercises and guidance to help you gradually and safely return to activity. Key Takeaways A concussion is a mild brain injury from a force to the head or neck, affecting brain cell responsiveness. Risk factors: Anyone can get a concussion. In sports, females are more prone to concussions, often from contact with surfaces or equipment. Symptom onset: Symptoms usually appear 24-48 hours after the injury and can affect the entire body, including physical, cognitive, and emotional functions. Common symptoms: Watch for headaches, dizziness, memory difficulties, fatigue, nausea, and sensitivity to light or noise. Recovery timeline: Most symptoms resolve within 72 hours. Up to 90% of adults with sports-related injuries recover fully within two weeks. Recovery process: A gradual, phased return to activity is key. It’s normal for some symptoms to reappear as activity increases; the goal is to build tolerance without overdoing it. Professional help: While only a medical doctor can diagnose a concussion, a physiotherapist can conduct an early assessment and create a personalized treatment plan to guide a safe recovery. Frequently Asked Questions (FAQ) What is a concussion? A concussion is a mild traumatic brain injury resulting from a bump, jolt, or blow to the head or a force to the neck that is transferred to the head. This causes a temporary decrease in the responsiveness of brain cells. What are the most common symptoms of a concussion? Common symptoms include headaches, fatigue, nausea, dizziness, memory and concentration difficulties, mood changes, sleep disturbances, and sensitivity to light and noise. How can I tell if someone might have a concussion? You can ask them questions to assess their awareness, such as “Where are we today?” or “What event were you doing?” Other signs include loss of consciousness, disorientation, seizures, unsteadiness, or being slow to get up after a hit. How long does it take to recover from a concussion? Many symptoms resolve within 72 hours. Most people recover fully within a few weeks. For sports-related injuries, up to 90% of adults recover within two weeks, and up to 80% of children improve within one to three months. What if my concussion symptoms don’t go away? While most people recover quickly, nearly one-third of adults experience prolonged symptoms. Factors linked to longer recovery include a history of concussions or migraines, and the immediate onset of severe symptoms like fogginess or amnesia after the injury. How should I return to activity after a concussion? A gradual return to activity is recommended, typically starting with light movement like walking within 72 hours of the injury. The goal is to slowly increase activity and exposure (e.g., to light) while staying within tolerable symptom levels, allowing the brain and body to adapt. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
How to set fitness goals that feel good and lastHow to set fitness goals that feel good and last
December 18, 2025Kinesiology / PhysiotherapyIt’s a familiar story: you set a new fitness goal with great intentions, but a few weeks in, that motivation starts to fade. When progress stalls, it’s easy to blame a lack of willpower, but the real issue is often the plan itself. A goal that lasts is one that’s realistic, clear, and built for your actual life. Note: These suggestions support general well-being. If you’re unsure whether a new exercise routine is right for you, consider checking with a physiotherapist or kinesiologist before getting started. Start with a clear, specific plan A big goal can feel overwhelming. It’s easy to say, “I want to get in shape,” but it’s hard to know where to begin. It can help to think of detailed specifics about your goal in two ways: what do you wish to achieve, and why does it matter to you. Starting with a larger intention for your goal can help you get clear on what steps you need to take to reach your destination. Many people find that breaking a large goal into smaller, more manageable steps makes it feel more achievable. For example, maybe your real goal is to hike a mountain with your daughter by summer. The path to get there can be broken down into smaller steps: Step 1: Focus on core and lower body strength. A physiotherapist or kinesiologist can help create a routine that you can build on every few weeks. Step 2: Make sure you have the right equipment at home, even if it’s just a yoga mat and some resistance bands. Step 3: Schedule a half hour to an hour session, 2-3 days a week, in your calendar for movement. Treating it like any other appointment makes it a priority. Step 4: Plan to hike three easier trails by the time spring arrives to build your endurance and confidence. Alternatively, your goal might be more focused on building a consistent habit, like this one: “I want to follow a total body exercise routine four times per week at my local gym.” Here’s how that breaks down into a clear, step-by-step plan: Step 1: Find the right space. First, tour a few local gyms to find one that feels comfortable and convenient. Consider getting a membership that fits into your lifestyle. Step 2: Address any barriers. If you have nagging pain, like an old knee injury, consult with a professional like a physiotherapist. They can help you move with more comfort and recommend the exercises right for you and your needs. Step 3: Start slow and build momentum. Instead of jumping into four days a week, begin with two or three. As you feel stronger, you can progress your exercises and add another day to your routine. Step 4: Make it a sustainable habit. As you become comfortable with your routine, it becomes a consistent part of your life, helping you maintain your fitness goals. You don’t have to do it alone Starting a new fitness routine can feel lonely, especially if you’re managing an old injury or new aches and pains. We often hear people mention that they’re held back by uncertainty. Reaching out for guidance can be an excellent way to stay accountable and feel supported. A clinician can help you set realistic expectations that fit your life and your body’s needs. A physiotherapist can help you work through long-standing injuries or new pains that come up. They can assess your movements and help you exercise more comfortably. A kinesiologist can recommend safe and effective exercises to get you started and help you progress your routine over time. For instance, some individuals describe wanting to be more consistent at the gym but feel held back by knee pain. A physiotherapist can help by assessing your injury and creating a personalized plan to help make your fitness goals feel possible again. For those who want to be more consistent at the gym and don’t know where to start, kinesiologists can support your journey by creating an exercise or stretch program that works with your lifestyle.   Be patient with the ups and downs Reaching a goal is rarely a straight line. Some weeks you’ll feel full of energy, and in others you might miss a workout because you had to stay late at work. It’s important to be patient with yourself. Many people have a tendency to feel discouraged by setbacks, but they are a normal part of the process. Progress is a marathon, not a sprint. The goal is consistency over time, not perfection every day. Key takeaways Connect your fitness goal to something meaningful in your life, like an activity you love or want to share with family. Break down a big goal into small, concrete steps to make it feel less overwhelming and easier to start. Setbacks are a normal part of any journey; being kind to yourself is key to staying on track. Professional guidance from a physiotherapist or kinesiologist can provide a safe, effective, and supportive path toward your goal. FAQs 1. What’s the best way to start a routine if I’m a complete beginner? Start small and focus on consistency. A simple 15-20 minute walk each day is a great foundation. Choosing an activity you genuinely enjoy will also make it easier to stick with. 2. How do I stay motivated with my fitness goals when I get busy? Schedule your workouts in your calendar like any other important appointment. Having a backup plan, like a shorter at-home workout for busy days, can also help you stay consistent. 3. Is it normal to feel sore after starting a new exercise routine? Yes, it’s common to experience some mild muscle soreness, often called Delayed Onset Muscle Soreness (DOMS), when you start a new activity or increase your intensity. This usually subsides within a couple of days. 4. What’s the difference between a physiotherapist and a kinesiologist for fitness? A physiotherapist is a primary healthcare professional who diagnoses and treats injuries and conditions. A kinesiologist focuses on improving human movement and performance through exercise prescription and coaching. They often work together to support a client’s goals. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
5 tips for safely shoveling snow5 tips for safely shoveling snow
November 24, 2025Pain / PhysiotherapyWhile the snow may look beautiful, it can come with an increased risk of injury for the many Canadians who shovel each year. From twisting the body to trying to move too much all at one time, strains and sprains from snow shoveling can affect daily activities.  Check out these tips to help reduce the risk of injury while you shovel snow this winter:  1. Use your whole body and not just your back.  Get into a squat position, by bending at the knees. Engage your core and hinge at the hips. Lift snow with your legs by straightening your knees to push your body up. Taking this approach can improve your shoveling safety.    2. Clear the snow before it builds.   Shoveling frequently on snowy days can help prevent build up. Snow that is walked over or frozen is significantly heavier to lift and can increase the risk of injury. Try to shovel every few hours during snowfall to help ensure the show you lift is lighter and easier to move.   3. Lift small amounts of snow at a time.  Shoveling can be a strenuous activity. Lifting small amounts of snow reduces the weight of the load, making the activity easier and less likely to cause an injury.  4. Take frequent breaks.  To help you not tire out and risk an injury, consider taking breaks as you shovel. Setting a timer for shoveling and breaks can look as easy as 10 minutes of work and a 5-minute rest or stretch break.  5. Ask and offer help.  Rally up the kids or accept the offer from a helpful neighbour when shoveling snow. This can help take the load off from any one person and encourage and strengthen community.   Snow shoveling may not be a safe activity for everyone. For those with advanced age and/or health conditions such as arthritis, cardiovascular issues, or even a current injury, speak to a health professional before undertaking strenuous activity.   If you do experience pain or discomfort while or after shoveling, take a break immediately.   To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
7 tips to help avoid injuries this fall7 tips to help avoid injuries this fall
October 29, 2025Injury Prevention / Occupational Therapy / PhysiotherapyAs the leaves fall and the weather cools, many of us jump into yard work. Whether you’re hauling patio furniture, raking leaves, or trimming branches, movements with excessive stretching, lifting, pulling or pushing, twisting and turning, can lead to overexertion and injury. The good news? By taking a few precautions you can help avoid injuries during your autumn clean up. Check out these 7 key tips to keep you safe this fall. 7 tips to prevent injury while cleaning the yard this fall 1. Have a plan (Rome wasn’t built in a day!) Take some time to plan your projects over several days or weekends. Set goals. Know your limits. Be realistic about what you can accomplish. In the house, be methodical: go room by room. Pace yourself! Pick a good stopping point and start working again another day. You are at greater risk of injury when you are in a hurry to get things done and “overdo it.” Use the alarm on your smartphone to remind yourself to take breaks every 20 minutes. Whenever possible, enlist help and assign tasks. 2.Set up Gather all the tools or equipment you may need before you get started. Wear loose, lightweight clothes and closed-toe shoes. When indoors, ensure good lighting especially in halls and stairwells. When outside, open doors and gates in advance; clear steps and walkways. Have a bottle of water to stay hydrated. 3.Check equipment and use the proper tools Use a step-stool or ladder and ensure it is secured properly and safe to use. DO NOT over-reach. Ensure power tools and other equipment are safe to use (e.g. there should be no exposed wires). Choose the proper tool for the task at hand. The tool should feel comfortable and natural to you when in use. Telescopic handles may require less energy and keep your body in proper alignment. Well-fitting gloves with good grip. Loose-fitting or cloth gloves will decrease coordination and increase the grip strength required causing hand and arm fatigue. 4.Stretch before and during the task Warm up before you start by gently stretching. This prevents strain and fatigue in the most vulnerable muscles in the neck, shoulders, buttocks, thigh and lower leg. It also increases circulation in the muscles, reducing muscle spasm and stiffness. Avoid repetitive movements and change your body position frequently to avoid overwhelming muscles. 5.Get close with your shovel, rake and broom Hug your shovel, rake and broom! Frequently! This rests the back, relaxes back muscles and relieves muscle strain. Hold equipment close to your body. This reduces strain on joints, upper back and shoulder muscles – and it gives your back a break! Use your whole body (not just your back and arms) when you sweep, mop or vacuum. 6.Lift and carry with your legs and NOT your back As you lift, engage your core by pushing your belly button in and down, sinking your tailbone, bend your knees and push through your feet into the ground. Keep the load as close to your body as possible. Make two trips instead of “overloading” your back. For example, transfer water using small containers instead of lifting heavy buckets. If an item is too big to move, ask for help even if it is “inconvenient.” 7.Don’t bend and avoid twisting the body Keep your back straight and avoid twisting: turn your body so that you are facing the object/area you are working on or when lifting and carrying. When working close to the ground, kneel with one knee, not both. Avoid repetitive arm movements such as when cleaning floors: keep the vacuum (or mop) at waist height and close to the front center part of your body. Place both hands on the handle and push the vacuum in front of you while walking in a long line, then pull back using the same motion. Never push and pull in short strokes. When done safely, fall cleaning can provide a good workout with digging, raking, sweeping! To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca  [...]