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Latest Blogs

Is strength training safe after 65? What seniors should know

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

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

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

Parkinson’s disease: how physiotherapy and exercise can help

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

How to stay grounded and manage daily stress

April 1, 2026Mental HealthStress does not always arrive all at once. Sometimes it shows up through racing thoughts, tension in your body, or that feeling of being mentally pulled in too many directions. Learning how to stay grounded can help you feel calmer, more present, and better able to manage daily stress. Being grounded means feeling present, stable, and connected to yourself and your surroundings, even when things get tough. Grounding techniques can help manage daily stress by calming the nervous system and bringing your attention back to the present moment. When we feel ungrounded, our thoughts can race, our bodies can tense, and our ability to focus diminishes. Small, practical strategies can help you feel more grounded and manage daily stress more effectively. How grounding techniques can help with stress Unmanaged stress can show up in many ways, including fatigue, difficulty concentrating, irritability, and physical tension. Grounding techniques can help create a greater sense of stability, making it easier to focus, regulate your emotions, and respond to stress in a calmer way. 3 practical grounding techniques for daily stress Feeling more grounded does not require a major lifestyle change. Often, it starts with small, intentional practices you can use throughout the day. Here are some grounding techniques that may help you feel more present and better able to manage stress. 1. Use breathing exercises to calm your nervous system Your breath is an incredible tool for immediate grounding. It’s always with you and can quickly shift your nervous system from a state of stress to one of calm. Box breathing: This technique brings your focus to a simple, rhythmic pattern. Inhale slowly for four seconds, hold your breath for four seconds, exhale slowly for four seconds, and hold again for four seconds before repeating. This structured breathing pattern can help calm a racing mind and bring your focus back to the present. Deep belly breathing: Picture your abdomen as a balloon. As you inhale slowly through your nose, let your belly expand gently, as if filling that balloon. Then, exhale slowly through your mouth, feeling your belly contract. This deep, diaphragmatic breathing signals to your body that it’s safe to relax. Practice these techniques whenever you feel overwhelmed, before a big meeting, or when you need a quick reset during the day. 2. Use sensory grounding techniques to refocus on the present moment Sensory grounding techniques can help when stress makes it hard o focus or when your thoughts feel scattered. 5-4-3-2-1 method: Notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This can help bring your attention back to the present moment. Physical cues: Focus on the feeling of your feet on the floor, hold a cold object in your hand, or slowly name a few things you notice around you. These sensory cues can help interrupt racing thoughts and shift your attention away from stress. Try these techniques during stressful moments, after overstimulation, or anytime you need help refocusing on the present. 3. Move your body and spend time outdoors Physical activity can help release tension, support your mood, and reduce stress. Even a short walk or stretch break can make a difference. Exercise regularly: Engaging in regular exercise—whether it’s a brisk walk, cycling, or yoga class— can help manage stress and support your mood. Embrace the outdoors: A walk outdoors can be incredibly grounding. The simple act of stepping outside, feeling the fresh air, and observing your surroundings helps to shift your focus away from internal worries. Spend time in nature: Whether it’s a local park, a forest trail, or your own backyard, spending time surrounded by greenery can lower stress levels and enhance feelings of peace. Notice the colours, the sounds, and the textures around you. These activities offer a break from screens and the demands of your day, allowing your mind to quiet and your body to relax. Sometimes, despite our best efforts, stress can become persistent and overwhelming. This is where seeking professional support can make a profound difference. If you find yourself consistently struggling to stay grounded, or if stress is significantly impacting your daily life, reaching out to a mental health professional can be helpful. A Lifemark mental health professional can provide personalized strategies and tools to help you navigate complex emotions and develop healthier coping mechanisms. They also help you better understand what may be contributing to your stress. How to make grounding part of your daily routine The key to successfully managing stress and feeling more grounded is consistency. Start by choosing one or two of these techniques and practicing them regularly. Perhaps it’s five minutes of box breathing in the morning or a short walk during your lunch break. Over time, these small actions can built into supportive daily habits. Feeling grounded can help you respond to stress with more calm, clarity, and focus. By practicing these strategies regularly, you may find it easier to manage everyday challenges. Key takeaways: Grounding techniques can help you feel calmer, more present, and better able to manage daily stress. Simple breathing techniques like box breathing and deep belly breathing can quickly calm your nervous system and bring you back to the present moment. Regular physical activity and spending time outdoors can help release tension and support a greater sense of calm. Don’t hesitate to seek professional mental health support from a Lifemark clinician if stress becomes overwhelming or persistent. Consistency in integrating these small, intentional practices into your daily routine is key to building lasting resilience. FAQs: How quickly can I expect to feel more grounded using these techniques? Many people experience immediate relief and a sense of calm after practising breathing and sensory grounding techniques or taking a short walk. Consistent practice over time builds greater resilience. Can these grounding techniques help with anxiety? Yes, these techniques can be very helpful in managing symptoms of anxiety by calming the nervous system and bringing focus back to the present moment. For persistent anxiety, professional support is recommended. What if I don’t have access to nature? Even a brief moment outdoors, observing a plant, or looking out a window can offer a sense of connection. If going outside is not possible, taking a short break away from screens, sitting near a window, or noticing the sounds and details around you may still help your reset. Some people may also find calming audio, such as nature sounds, helpful. The key is finding ground techniques that feel helpful and realistic for you. A Lifemark mental health professional can help you build a toolbox of grounding techniques that work for you. How do I know if I need professional mental health support? If stress is consistently impacting your daily functioning, relationships, work, or physical health, or if you feel overwhelmed and unable to cope on your own, it’s a good time to reach out to a professional. Ready to take the next step towards a more grounded you? Book a consultation with a Lifemark mental health professional today to explore personalized strategies for stress management and mental well-being. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Why do my knees click? What’s normal and when to see a chiropractor

March 18, 2026Chiropractic Care / Knee painHave you ever noticed your knees making popping, clicking, or cracking sounds when you walk up the stairs, squat down, or even just stand up? You’re not alone. For many, these joint noises can sometimes cause concern. The good news is, most of the time, knee clicks and cracks are completely normal and nothing to be concerned about. However, when these sounds come with pain, swelling, or limited movement, it’s a signal to pay closer attention. At Pt Health, we believe in empowering you with knowledge about your body. We spoke with chiropractor Dr. Omar Pervez, who has over 20 years of experience helping people move better, to understand the truth about noisy knees. Why do my knees make sounds? Understanding knee clicks and cracks Your knees are complex joints, designed to handle a lot of movement and weight. When you hear a pop or a click, several things could be happening inside. Often, these sounds are simply the result of trapped gas bubbles releasing within the joint fluid, much like the snap or pop sounds you hear when opening a can of soda. This is a common, harmless phenomenon. Occasionally the sounds come from tendons or ligaments moving over bone or other tissues as your knee bends and straightens. Dr. Pervez notes that if these movements are painless, they are generally not a cause of concern. It’s a normal part of how your body works. Are knee clicks normal? When knee sounds are harmless Most knee clicks and cracks are benign. If you hear a noise but feel no pain, swelling, or discomfort, your knees are likely functioning normally. Dr. Pervez emphasizes that “motion is the lotion,” and regular movement helps circulate the synovial fluid, which lubricates your joints and provides nutrients to the area. So, a few cracks might just be your body’s way of saying it’s time to move! These harmless sounds are especially common after long periods of rest, like sitting at a desk all day, or during certain movements like a deep squat. They usually don’t indicate any underlying problem with your joint health. When should you worry about knee sounds? Identifying the red flags While many knee sounds are normal, there are clear signs that indicate a more serious issue. The key difference lies in whether the sound is accompanied by other symptoms. Dr. Pervez advises that if the noise comes with pain, swelling, or if the joint feels like it’s locking or giving way, it’s time to seek professional advice. You should consider seeing a healthcare professional if you experience: Persistent or worsening pain alongside the clicking or cracking. Swelling around the knee joint. A feeling that your knee is “locking” or getting stuck. Instability or a sense that your knee might “give out.” Inability to put weight on your leg. Sounds that began after a specific injury or trauma. These symptoms can indicate underlying conditions that require attention. What causes problematic knee clicking or popping? When knee sounds are bothersome or painful, they can be linked to various issues within the knee or even in surrounding areas. To understand what causes these sounds, we start by looking at the anatomy of the knee. While the knee is often thought of a simple hinge, it is a complex interaction of four bones that work together to support movement and absorb forces: The femur (thigh bone) is the largest bone in the body and is on top of the joint, with a small groove for the kneecap to move and slide through. The tibia (shin bone) supports most of the body weight and provides a platform for the femur. The patella (kneecap) is a specialized bone in front of the knee joint that acts as a pulley, pulling on the thigh muscles to support standing, walking and climbing. The fibula is located on the outside of the lower leg, and acts as an anchor for the ligaments and muscles that help stabilize the knee. All of your body’s weight transfers through this area, making it a common site for injury. Dr. Pervez notes that “even a slight change in how these bones align can lead to friction that causes audible clicks.” Knee clicks and pops are often not just a “knee problem” and are part of a larger “kinetic chain” problem. Your knee is the middle link between your ankle and hips, and if one of these joints isn’t doing their job, the knee is often blamed. Common causes of problematic knee sounds include: Kneecap (patellar) tracking problems. If the kneecap isn’t gliding at the end of the femur properly, it may be due to muscle weakness on the inner side of the thigh (the VMO – a teardrop-shaped muscle). This can cause the kneecap to get pulled to one side, leading to grinding or popping sounds as it snaps back into place. Ankle mobility issues. Restrictions or stiffness in the ankles (often because of old sprains or tight calves) can force the knee into over-rotation during activities like walking or squatting. This rotation can cause discomfort and sounds as tendons to click over the joint. Hip and glute imbalances. “The glutes act as a steering wheel for your leg,” Dr. Pervez shares. Weakness in these muscles can cause the leg to turn inwards, affecting how your knee moves and functions. This can lead to clicking and increased wear and tear. Meniscus or cartilage wear and tear. Over time, the protective shock absorbers (meniscus) in your knee can wear down, and as the joint moves, uneven surfaces can catch or rub against each other. How a chiropractor can help with knee pain and clicking If your knee sounds are accompanied by pain or other concerning symptoms, a Pt Health chiropractor can help assess the cause of knee pain and determine whether treatment may be helpful. A chiropractor will conduct a detailed assessment, including: History intake to discuss your symptoms, activities, and overall health. Physical examination assessing your knee’s range of motion, stability, and how it moves. Functional tests to observe how you move during activities like walking, squatting, or going up stairs. This holistic approach considers not just the knee, but how your entire body, or “kinetic chain,” is functioning. If the issue stems from an ankle mobility problem or weak hips, Dr. Pervez will address those areas too. Pt Health chiropractors are part of a multidisciplinary team and can recruit the support of other team members such as kinesiologists, to create a truly integrated treatment plan that meets your needs. Treatment approaches may include: Manual adjustments to restore proper alignment and movement in the knee and surrounding joints like the hip and ankle. Soft tissue therapy techniques such as cupping, dry needling, or tissue scraping to address muscle tightness and imbalances. Rehabilitation exercises to strengthen weak muscles (like glutes and quads), improve flexibility, and enhance joint stability. Lifestyle and activity advice guidance on proper form for exercises, appropriate footwear, and modifying activities that aggravate your knee. “What do you want to achieve?” is a core question guiding the treatment. Whether it’s playing with grandkids or training for a run, the goal is to help you comfortably return to the activities you love. Proactive knee health: why a functional assessment matters Understanding your body’s mechanics is key to long-term knee health. A functional assessment with a chiropractor can identify potential issues in your kinetic chain before they become painful problems. “Everyone benefits from functional tests,” Dr. Pervez explains, “we all need everything to work, whether you’re an athlete or just walking around the home.” This proactive approach can help you maintain optimal function and help reduce the risk of degenerative changes down the line. Most knee clicks and cracks are a normal, harmless part of how your body moves, often caused by gas bubbles or moving tendons. However, if these sounds are accompanied by pain, swelling, locking, or instability, it’s a signal to seek professional help. A Pt Health chiropractor can assess your knee and the surrounding kinetic chain to identify the root cause of problematic knee pain and sounds. Through personalized treatment, including adjustments, soft tissue therapy, and targeted knee exercises, they can help you get back to the activities you love and maintain long-term knee health. Key takeaways: Many knee sounds, like clicks and pops, are harmless and often due to gas bubbles or tendons moving. If knee noises are accompanied by pain, swelling, or your knee locks or gives way, it’s important to get it checked by a professional. A chiropractor will assess your knee and how your entire body moves, looking for imbalances in the “kinetic chain” (hips, ankles, etc.). Treatment for problematic knee sounds and pain can include manual adjustments, soft tissue work, and specific exercises to improve strength and flexibility. Proactive steps like regular movement, targeted exercises, and a functional assessment can help maintain healthy knees and prevent future issues. FAQs: Are knee clicks bad if they don’t hurt? Generally, no, if your knee clicks or cracks without any pain, swelling, or instability, it’s usually considered normal and harmless. What causes my knee to pop above the kneecap? Popping above the kneecap can be due to tendons moving over bone, gas bubbles in the joint, or sometimes issues with how the kneecap tracks, often related to muscle imbalances. When should I see a chiropractor for knee pain? You should consider seeing a chiropractor if your knee pain is recurring, worsening, accompanied by swelling or limited activity, or if the pain just feels like “background noise” that’s impacting your daily life. Can weak glutes cause knee clicking? Yes, weak glutes can affect hip stability and how your knee moves, potentially contributing to issues that cause knee clicking or pain. What exercises can help reduce knee clicking? Exercises that strengthen the muscles supporting your knee, such as glute bridges, wall sits, and calf raises, along with stretches for hip flexors and the IT band, can be beneficial. Why does my knee hurt when I squat? Pain when squatting can be due to various factors, including kneecap tracking issues, muscle imbalances (quads/hamstrings), ankle mobility problems, or even wear and tear in the joint. A functional assessment can help identify the specific cause. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

5 ways to stay active in spring: shake off the winter slump

March 16, 2026Exercises / PhysiotherapyAs the last snowflakes melt away and the days grow longer, spring offers the perfect opportunity to refresh your routine. Whether you’re looking for activities during March break, or simply eager to move more, spring is a great time to refresh your fitness routine. Finding ways to stay active can boost your mood, increase energy levels, and support overall physical and mental well-being. A physiotherapist can work with you to help build movement into your daily routine that accommodates injury and recovery, and improves strength and mobility, so you can engage in activities this spring and beyond. 1. Indoor activities for early spring Early spring weather can be unpredictable, making indoor activities a reliable way to stay active. Indoor swimming Swimming is a low-impact, full-body workout that supports cardiovascular fitness while being gentle on your joints. Many community centres offer indoor pools that allow you to stay active regardless of the weather. Indoor track walking Walking on an indoor track provides a safe, controlled environment to get your steps in, even on rainy or lingering snowy days. It’s a great option for maintaining a steady pace or gradually increasing your distance as you rebuild your active routine for the new season. These activities can be especially helpful for families looking for ways to stay active during March break or on unpredictable spring days. 2. Hiking and trail walking As parks and trails begin to thaw, the crisp air and emerging greenery of a spring hike or trail walk offer a unique experience. This activity allows you to reconnect with nature, providing varied terrain that engages different muscle groups than flat surfaces. Start with shorter, flatter routes and gradually increase your distance and elevation as your stamina builds. Observe the budding trees and listen to the birds returning; it’s a sensory experience that invigorates both mind and body. Remember to wear appropriate footwear to prevent slips on potentially muddy or uneven paths. 3. Active spring cleaning Who says exercise can’t be productive? Spring cleaning can be a surprisingly effective full-body workout, transforming household tasks into active movement. Lifting, bending, reaching, and scrubbing engage your core, arms, and legs. Think of vacuuming as a lunge series or window washing as dynamic stretches. When tackling heavier tasks like moving furniture or organizing storage, prioritize safe lifting techniques to protect your back and joints. 4. Getting back into cycling With roads and bike paths clearing up, spring is the ideal time to dust off your bicycle and enjoy the freedom of two wheels. Cycling is an effective cardiovascular activity that strengthens your legs and improves endurance, all while exploring your neighbourhood or local trails. Start with shorter, leisurely rides to get comfortable again, especially if you haven’t cycled much over winter. As the weather improves and your fitness grows, you can gradually extend your distance and explore new routes. After your ride, consider these post-cycling cooldown stretches to support your muscles and reduce stiffness. 5. Running after winter For many, spring is the time they return to outdoor running after the challenges of ice and snow. Running can boost your heart health, strengthen your bones, and clear your mind. If you’ve taken a break over winter, start with a walk-run interval program to gradually build your endurance. You may also want to incorporate strength exercises for running. Together, these strategies can help reduce the risk of injury as you return to outdoor running. Listen to your body and don’t push too hard too soon. Enjoy the lighter evenings and the fresh scent of spring as you hit the pavement or trail. Essential tips for staying active this spring To truly embrace the season and make spring activities enjoyable and sustainable, consider these practical tips: Plan ahead. Check local event schedules and weather reports. Knowing what to expect can help you choose the best activity for the day and ensures you’re prepared. Involve the family. Make activities a shared experience. Allowing children to choose activities can increase their engagement and make fitness fun for everyone. Dress appropriately. Spring weather can be fickle. Dress in layers to adapt to changing temperatures and ensure you have proper footwear for comfort and safety during your chosen activity. Incorporating these simple yet effective strategies can help you make the most of the spring season. Staying active in spring can benefit both your physical and mental well-being. From reliable indoor options like swimming and track walking, to outdoor adventures like hiking, cycling, and running, many opportunities exist to move your body. If pain or injury is limiting your activity, a physiotherapist can help assess your movement and recommend strategies to keep you active safely. A Lifemark physiotherapist can help you build a plan that supports your spring activity goals. Key Takeaways: Transitioning to spring activity helps combat winter lethargy and improves mood. Indoor options like swimming and track walking provide reliable, low-impact exercise regardless of weather. Outdoor activities like hiking, cycling, and running offer fresh air and varied physical challenges. Everyday tasks, such as spring cleaning, can be effective ways to incorporate movement. Planning, family involvement, and appropriate attire can help ensure a safe and enjoyable spring activity. FAQs: How can I safely increase my activity level after a sedentary winter? Start gradually with low-impact activities like indoor walking or gentle trail walks, slowly increasing duration and intensity as your body adapts. Listen to your body and rest when needed. Are indoor activities still beneficial once outdoor options are available? Yes, indoor activities like swimming or track walking remain beneficial choices, especially on days with unpredictable spring weather or if you prefer a controlled environment for your workout. What should I wear for spring outdoor activities in Canada? Dress in layers to accommodate fluctuating temperatures. Include moisture-wicking base layers, an insulating mid-layer, and a waterproof/windproof outer layer. Proper, well-supportive footwear is also essential. Can spring cleaning really count as exercise? Yes, spring tasks like scrubbing, vacuuming, lifting, and bending engage various muscle groups and can elevate your heart rate, contributing to your daily physical activity. Remember to use proper form for heavy lifting. How can I make spring activities fun for my whole family? Involve your family in choosing activities, explore new parks or trails together, or turn activities like hiking into a scavenger hunt. Making it a shared experience increases engagement for everyone. o schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Is doomscrolling stealing your peace? Understanding the habit and finding your calm

March 13, 2026Physiotherapy / UncategorizedThis article includes insights from Amber Tilitzky, Registered Clinical Counsellor at Lifemark. Do you ever find yourself endlessly scrolling through your phone, feeling a strange pull towards negative news or social media posts, even when you know it’s making you feel worse? This common experience is known as doomscrolling and is more than just a bad habit. Doomscrolling a compulsive search for unsettling information that can profoundly impact your mental and physical well-being. Understanding the habit is the first step to reclaiming your digital peace. Many of us pick up our phones without a second thought, but how many truly recognize the subtle, yet significant, negative impact this constant connection has on our health? If we do, is that awareness enough to help us break the cycle? To help us understand what contributes to doomscrolling and how to navigate its challenges, we connected with Amber Tilitzky, Registered Clinical Counsellor with Lifemark in British Columbia. Amber supports individuals experiencing anxiety, depression, and workplace stress. Her work focuses on helping clients develop practical strategies and healthier digital habits in an increasingly connected world. What exactly is doomscrolling? The term “doomscrolling” is often used broadly in society to describe any kind of mindless, compulsive scrolling. However, Amber Tilitzky clarifies its specific meaning from a mental health perspective. “Research points to doomscrolling as a specific behaviour: seeking negative content when experiencing anxiety,” she explains. This isn’t just about consuming general content. It’s actively looking for distressing news or information as a means to feel like you have control. The idea is that by having all the information, no matter how grim, you’ll be better prepared. This specific phenomenon gained widespread popularity during the pandemic, as people sought endless updates to understand an uncertain world. Today, social media platforms have monetized scrolling, employing tactics similar to gambling, where users are kept engaged by the unpredictable reward of new content. This makes breaking the cycle incredibly challenging. While general compulsive scrolling might be described as “brain rot” due to its mindless nature, doomscrolling carries a distinct intent: an anxious quest for control through negative information. Strong coping mechanisms and robust social connections can act as powerful shields against falling into this compulsive habit. The hidden toll: 3 significant ways doomscrolling impacts your well-being Prolonged engagement with negative news and social media content can have a significant impact on both your mental and physical health. 1. Your nervous system stays on high alert Consuming negative content activates your nervous system, triggering a “fight, flight, or freeze” response. This constant state of alert can lead to a cascade of unwelcome symptoms. “We see increased anxiety, insomnia, and even depression,” Amber explains. When your brain repeatedly receives signals that your environment is unsafe, it can intensify existing mental health conditions like anxiety or depression. Some people may even experience vicarious trauma, where witnessing traumatic events through videos or news can lead to symptoms similar to PTSD. While getting into a “flow state” is usually positive, scrolling for long periods of time can lead to exhaustion and a mental toll rather than rejuvenation. The onset of these negative symptoms varies from person to person. Paying attention to how you feel after scrolling can help you recognize when it becomes harmful. Amber suggests a practical tip: “If you feel your nervous system is activated, try setting a timer on your phone or using parental time limits on apps to help track and manage your usage.” 2. The cost to your sleep The impact of doomscrolling extends directly to your sleep. Many people use their phones as a way to relax before bed, making it difficult to put them down. However, the blue light emitted from screens can suppress melatonin production, the hormone that regulates sleep, making it harder to fall asleep. Beyond that, the cognitive arousal from consuming distressing content keeps your mind racing. This can lead to poor sleep quality and make it harder for the brain and body to fully rest and recover overnight. 3. The physical burden: from “tech neck” to headaches It’s not just your mind that suffers. Doomscrolling contributes to what health professionals call “tech neck,” a condition caused by prolonged forward head posture while looking at a phone or device. This posture adds weight to your neck, leading to increased strain in the neck and shoulders. “Hunching forward can cause chronic pain in the neck and shoulders, and even issues in the hands,” Amber explains. This sustained tension can also be a significant contributor to headaches. Taking regular breaks from your phone and being mindful of posture can help reduce this strain. If discomfort becomes persistent, a pt Health physiotherapist can help assess posture and recommend exercises to relieve tension. 3 practical steps to break the doomscrolling habit The good news is that breaking free from the cycle of doomscrolling is possible. It starts with awareness and a commitment to change. 1. Cultivate awareness and set boundaries The first step is to become an observer of your own habits. “Check in with yourself,” Amber advises. “How am I feeling—anxious, tired, bored, worried? And how much time am I actually spending scrolling?” Setting a timer for your scrolling sessions can help you become more aware of how much time you’re actually spending online. Preparing for the discomfort of not having your phone constantly within reach is also important. The initial phase of disengaging can feel unsettling, because you’re interrupting a deeply ingrained habit. 2. Find healthy alternatives to scrolling Replacing doomscrolling with more intentional activities helps break the cycle of compulsive phone use. Amber suggests exploring hobbies you enjoy, calling a friend, going for a walk, or engaging in exercise and stretching. Mindfulness techniques can also be helpful. “Guided meditations, listening to one before bed, reading a book or magazine, or practicing diaphragmatic breathing can help shift your nervous system into a ‘rest and digest’ state,” says Amber. If you’re open to it, journaling can also be a profound tool for building awareness. Try prompts like: “What did I consume and how is it impacting me?” This process helps you develop an “in-the-moment awareness,” allowing you to ask yourself, “Is spending time doomscrolling truly worthwhile, or is there something more meaningful I could be doing?” 3. Reach out for support If your doomscrolling habits are significantly impacting your quality of life, relationships, or overall health, it’s a clear sign to seek professional support. While there’s no single threshold, if you feel overwhelmed, constantly anxious, or unable to break the cycle on your own, a mental health professional can provide valuable strategies and a safe space to process these feelings. Finding your calm in a noisy world What you consume impacts you. “Be more mindful and ask yourself, ‘Is this worthwhile to consume?’” Amber stresses. Often, scrolling comes from a place of trying to fill a “lack of control” gap, a subconscious attempt to create safety or change. This can lead to hours of scrolling, much like other compulsive behaviours. By understanding this drive and implementing practical strategies, you can begin to foster a more intentional and positive relationship with your digital devices. It’s about choosing peace over panic, and connection over compulsion. Key Takeaways Doomscrolling is a specific behaviour. It’s often driven by anxiety, a compulsive search for negative information to feel a sense of control, distinct from general mindless scrolling. It impacts your entire well-being. From heightened anxiety, insomnia, and “tech neck” to emotional exhaustion, constant negative input takes a significant toll on both your mental and physical health. Awareness is the first step. Recognizing your triggers and how scrolling affects you is crucial for breaking the cycle. Practical strategies can empower change. Setting timers, practicing diaphragmatic breathing, journaling, and engaging in hobbies can help you transition from compulsive scrolling to mindful digital use. Support is available. If scrolling habits negatively impact your life, reaching out to a mental health professional can provide essential guidance and tools for recovery. FAQs What is the main difference between doomscrolling and just general compulsive phone use? Doomscrolling specifically refers to repeatedly seeking out negative or distressing news online, often driven by anxiety and a desire to stay informed. General compulsive phone use can involve any type of content, often without that specific anxious intent. How quickly can doomscrolling start to affect my mental health? The onset of negative symptoms is very unique to each individual. Some people may notice increased anxiety or irritability after just a short period, while for others, it might be a gradual build-up over time. Can doomscrolling really cause physical pain? Yes, the prolonged posture of looking down at your phone puts significant strain on your neck and shoulders, leading to what’s known as “tech neck,” which can cause pain and contribute to headaches. What are some immediate things I can do when I catch myself doomscrolling? Try to check in with how you’re feeling (anxious, bored, tired). Set a timer for your scrolling or try a simple coping strategy like diaphragmatic breathing or reading a book. When should I consider seeing a professional for my scrolling habits? If your scrolling habits are negatively impacting your relationships, sleep, work, or overall quality of life, and you find it difficult to stop on your own, it’s a good time to reach out to a mental health professional. If doomscrolling is affecting your sleep, stress levels, or daily life, a pt Health mental health professional can help you build healthier digital habits and coping strategies. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

What is endometriosis? Symptoms, diagnosis, and how pelvic health physiotherapy can help

March 5, 2026Pelvic health / Physiotherapy / Women's HealthEndometriosis is a disease where endometrial-like tissue (similar to the lining inside the uterus) develops on other pelvic organs like the ovaries, fallopian tubes, pelvic and low back ligaments, bladder, and colon. Endometriosis tissue has also been found in rare cases in non-pelvic organs such as the diaphragm or brain. This new, hormone-sensitive tissue behaves much like the uterine lining, by thickening and shedding each month. However, unlike uterine tissue inside of the uterus, which is shed each menstrual cycle, this hormone-sensitive tissue promotes scarring and inflammation which can lead to the formation of cysts, adhesions and pain. Endometriosis affects 1 in 10 Canadian women (and those with a uterus); the root cause often being misunderstood and taking years to diagnose. Symptoms can include severe pelvic cramping, painful menstrual cycles, heavy bleeding and/or spotting between periods, pain with intercourse, back pain, leg pain, painful bowel movements, bloating, and chronic fatigue. Living with endometriosis can impact daily life and well-being; by understanding how the condition works can be a helpful first step to finding appropriate support and treatment options. Recently diagnosed? See a pelvic health physiotherapist. How endometriosis affects the body During a menstrual cycle, the endometrium (the uterine lining) grows and sheds each month under influence of the rise and fall of hormones. Endometriosis is when tissues similar to the endometrium (also influenced by the rise and fall of hormones) grow in other parts of the pelvis including the reproductive organs, muscles and ligaments supporting them, as well as the bowel and bladder. Tissues growing on organs where it shouldn’t be leads to inflammation and scaring which contributes to pain. The impact of endometriosis extends far beyond period cramps and physical discomfort. It can cause severe dysmenorrhea (painful periods), dyspareunia (painful intercourse), and chronic pelvic pain at anytime during the cycle. Many individuals also experience bowel and bladder symptoms, as well as debilitating fatigue. The chronic nature of these symptoms can significantly affect work productivity, social life, intimate relationships, and mental health. Notably, the severity of symptoms doesn’t always correlate with the extent of the disease; some people with substantial endometriosis may even be asymptomatic, adding to the diagnostic challenge. The journey to diagnosis: understanding endometriosis symptoms For many, the path to an endometriosis diagnosis is long and frustrating. In Canada, the average length of time to receive a diagnosis is about five years. This delay often stems from the varied and sometimes subtle ways endometriosis can present itself. What does endometriosis feel like? Common symptoms explained The most common complaint people experience is increased or abnormal pelvic pain during their period. This can manifest as unmanageable cramps that start days before a period and persist longer than usual. Many also report excessive, heavy bleeding with large clots; also known as adenomyosis, which occurs in 50% of endometriosis cases. Beyond period pain, endometriosis can affect other bodily functions While painful or heavier periods may indicate endometriosis, they may not be present in all cases, and symptoms can be present throughout the entire cycle. As endometriosis can affect multiple organs, other symptoms can include: Bowel and bladder. You might experience painful bowel movements and urination, especially during your period. Endometriosis can also cause constipation and bloating because inflammation and scar tissue in the pelvis can affect nearby organs. Back pain. The inflammation and scar tissue in the pelvis can also contribute to back pain, often felt in the lower back, legs, or pelvic region. Sexual health. Pain with intercourse, or even an inability to have penetrative intercourse, can occur due to muscle spasm or scar tissue affecting the pelvic organs. Fatigue. A deep sense of tiredness that isn’t related to activity is also a common symptom. If you suspect you have endometriosis, it is crucial to consult your primary healthcare provider to discuss your symptoms and pursue a formal diagnosis. Help find relief: how pelvic health physiotherapy can help with endometriosis While there is no known way to prevent endometriosis or a definitive cure, we do know that it is a full body systemic inflammatory disease and managing its symptoms to help improve quality of life is possible. This is where specialized care, like pelvic health physiotherapy, can help. Pelvic health physiotherapy uses hands-on treatment to help reduce pain and improve movement in people with endometriosis. Scar tissue and tight muscles in the pelvis can limit movement and cause the muscles to tighten even more, which can make the pain worse. A dedicated pelvic health physiotherapist can help by: Minimizing scar tissue pulling. A physiotherapist can use gentle hands-on treatment, both outside and inside the body, to help ease tightness and pain from scar tissue. Physiotherapy can also help prevent new scar tissue from forming after surgery by using hands-on care and simple movement exercises. Addressing sexual dysfunction. For those experiencing pain with intercourse, a pelvic health physiotherapist can provide guidance and support. This may involve the use of dilators, specific stretching techniques, mindfulness, and pelvic relaxation strategies. The goal is to help you regain control over pain and enable pain-free activities, including intimacy. Improving overall pelvic function. By releasing tension and improving mobility in the pelvic floor muscles, abdomen and hips, physiotherapy can also help manage symptoms like painful urination, bowel discomfort, and chronic pelvic pain, which are common in endometriosis. A large degree of pain experienced by those with endometriosis (even after surgery or medication to manage the disease) is related to the body’s learned protective response. This is when the muscles (of the abdomen, hip, and pelvic floor) are in the chronically guarded and tightened position, which can cause a lot of residual pain. A pelvic health physiotherapist can help relax these muscles to reduce discomfort. Working with a pelvic health physiotherapist empowers you with strategies and tools to manage your pain and improve your daily function. They understand the complexities of endometriosis and can provide a supportive, knowledgeable environment for your healing journey. Living well with endometriosis: your next steps Understanding endometriosis symptoms and exploring endometriosis treatment options can feel overwhelming, but you don’t have to navigate it alone. While the question of “why is endometriosis not taken seriously?” Can arise due to diagnostic delays or dismissing symptoms; dedicated healthcare professionals are here to listen and help. Taking proactive steps towards managing your condition can make a significant difference. If you are experiencing symptoms consistent with endometriosis, reach out to your doctor for a proper diagnosis. Once diagnosed, specialized support, like pelvic health physiotherapy, can play a key role in helping you manage pain and feel more in control. Key takeaways Endometriosis involves uterine-like tissue growing outside the uterus, causing pain and inflammation. Common symptoms include severe period pain, heavy bleeding, painful intercourse, and bowel/bladder issues, often leading to a delayed diagnosis. Pelvic health physiotherapy is a key treatment option that helps manage pain by releasing tight muscles and fascia and addressing issues like sexual dysfunction. Understanding your symptoms and seeking professional guidance are helpful steps toward managing endometriosis and improving your quality of life. FAQs What is endometriosis? Endometriosis is a chronic disease where tissue similar to the lining of the uterus grows outside of it, typically on pelvic organs, leading to pain and inflammation. What are common endometriosis symptoms? Common symptoms include severe period pain, heavy bleeding, painful intercourse, chronic pelvic pain, and bowel/bladder issues like painful urination or constipation. How long does it take to diagnose endometriosis in Canada? The average length of time for an endometriosis diagnosis in Canada is about five years. Can pelvic physiotherapy help with endometriosis pain? Yes, pelvic health physiotherapy can help manage endometriosis pain. Treatment may focus on reducing muscle tightness, improving movement, and easing pain during activities such as intimacy. Can endometriosis cause constipation or back pain? Yes, endometriosis can affect the bowel and cause pain, constipation, or bloating. Inflammation and scar tissue in the pelvis can irritate nearby organs and make bowel movements painful or uncomfortable. It can also contribute to lower 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 Alana Lazareck-Devlin, PT, BMRPT, CAFCI. [...]

Treadmill 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 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 [...]

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