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Latest Blogs

There’s an OT for that: how occupational therapy can help with daily life

May 20, 2026Occupational TherapyMost of us don’t think twice about opening a jar, brushing our teeth, or getting ready for the day—until something changes. An injury, a new diagnosis, or even a shift in routine can make everyday tasks feel different. That’s where occupational therapy can help. It supports people in staying independent, confident, and engaged in the activities that matter most. What is occupational therapy? Occupational therapy is a healthcare profession that helps people learn, recover, or adapt the skills they need for everyday life. It supports people who face physical, cognitive, mental health, or emotional barriers, helping them take part in the activities that matter most to them. Occupational therapists (OTs) often consider 3 key domains of life: Self-care: activities like bathing, dressing, and eating. Productivity: work, school, or managing a household. Leisure: hobbies and interests that bring joy. Occupational therapy supports people with day-to-day activities and many other parts of life. As Occupational Therapist Kirsten Roberts puts it, if something is getting in the way of daily life, “there’s an OT for that!” The OT’s toolkit: 3 approaches occupational therapists may use To support your daily routine, an OT may use a combination of three strategies tailored to your needs: Remediation (restorative approach): working to restore or improve function through targeted activities, exercises, and therapies. Compensation (adaptive/functional approach): learning new ways to accomplish a task, such as using another part of your body to complete the activity. Accommodation (environmental/task modification): using tools, equipment, or environmental changes to help make a task more manageable. Some examples of accommodation include an electric can opener for someone with reduced hand strength or a sock aid for a person who can’t bend down easily. How occupational therapy can help in everyday life An OT’s role is to identify not just what is difficult for you, but why. They take a comprehensive look at the physical, cognitive, emotional, and environmental factors that may create barriers in your day-to-day life. Here are a few examples of when occupational therapy may help: David, 35, is recovering from a mild stroke. While his motivation is high, weakness on his left side has made everyday tasks like making breakfast or getting ready feel harder than they used to. An occupational therapist can help David practice daily routines, explore adaptive tools, and find safer ways to complete tasks, such as preparing food one-handed. OT support can help him build confidence with the activities that matter most to him. Maya, 24, is a student whose anxiety has become so overwhelming that she feels unable to take part in activities she once enjoyed, like hiking and painting. An occupational therapist can help Maya build practical coping strategies, create manageable routines, and take gradual steps toward returning to hobbies and activities that feel meaningful to her. Carlos, 45, injured his shoulder while working in a warehouse and now has difficulty with overhead lifting. An occupational therapist can assess how his injury affects his job tasks and develop a plan that may include modified duties, safer lifting strategies, ergonomic recommendations, and gradual return-to-work support. Occupational therapists are versatile, compassionate, and can provide a variety of care options across a spectrum of ages, from kids to seniors. After assessing your needs, an OT can develop a personalized treatment plan to support your routines, independence, and participation in daily life. If you’re recovering from an injury or noticing that certain tasks feel harder than usual, a Lifemark occupational therapist can assess your needs and recommend support that fits your goals. Key takeaways Occupational therapy can help people re-engage in the daily activities that matter to them. OTs look at the physical, cognitive, psychosocial, and environmental factors that may create barriers in day-to-day life. Their approach can include restoring function, teaching new ways to complete tasks, and recommending tools, equipment, or products that support independence. An OT can create a personalized plan to support routines and activities that contribute to your quality of life. FAQs What does an occupational therapist actually do? An occupational therapist helps you find practical solutions for daily life. If an injury, illness, disability, or mental health concern makes it hard to do your daily activities, an OT helps you find practical solutions. They focus on helping you regain skills or adapt to your environment so you can manage self-care (like dressing), be productive (at work or home), and enjoy your hobbies again. Who should see an occupational therapist? You may want to consider seeing an occupational therapist if you’re having difficulty with daily tasks due to a physical injury (like a stroke or work injury), a chronic condition (like arthritis), or mental health challenges (like anxiety or depression). OT can support people of many ages, from children to older adults, who want to build independence, support their quality of life, and take part in activities that are meaningful to them. What is the difference between occupational therapy and physiotherapy? While there’s some overlap between occupational therapy and physiotherapy, each service has a different focus. Physiotherapy often focuses on improving movement, strength, mobility, balance, and range of motion. Some occupational therapists do work on progressing range of motion and strength but through the lens of occupation and daily function. For example, a physiotherapist may help you improve shoulder strength and mobility, while an occupational therapist may help you use that shoulder safely to lift your child, get dressed, prepare meals, or return to your job. Do I need a doctor’s referral to see an occupational therapist? In many cases, you do not need a doctor’s referral to see an occupational therapist at a private clinic. However, some extended health insurance plans may require a referral for coverage. It’s a good idea to check with your insurance provider about your specific plan details. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

How to run faster: a physiotherapist’s guide to safer speed training

May 14, 2026PhysiotherapyYou want to run faster, but no matter how much work you’re putting in, your pace isn’t shifting. Maybe you’re struggling to keep up with your running group, or you’re not seeing the progress you expected on race day. Running faster starts with the right foundation. Physiotherapist Karen Tyssen, shares how to build speed in your runs with structured workouts, strength training, and optimizing recovery. What does it actually mean to “get faster”? Speed training works by teaching your heart to pump oxygen more efficiently (cardiovascular efficiency), produce more power with each stride (muscular power), and hold faster paces without falling apart (running economy). To run faster, your body needs to: Learn how to use oxygen more efficiently Build its ability to hold a faster pace before fatigue sets in Build strength and power with each stride Recover well enough to adapt between workouts The good news? These are all trainable qualities. Train for consistent running before training for speed Before adding speed work to your routine, it helps to build a consistent running base first. For new runners, that might mean running regularly at comfortable distances like 3–5 km three times a week, before gradually increasing your long run from 5 km up to 10–12 km. Karen suggests increasing your running distance gradually and avoiding sudden jumps in weekly mileage or long-run distance. As a general guide, many runners use the 10% rule, which means increasing distance by no more than about 10% at a time. Try to avoid “front-loading” your mileage, which means doing most of your weekly running distance in just a few days. Spreading your runs more evenly throughout the week can help your body recover and adapt between runs. Once you’re running consistently at a comfortable, sustainable pace throughout the week, you can begin speed training. How to start speed training without overdoing it Once they’ve built a consistent base, most runners are ready to add 1–2 speed training sessions per week. Not all speed work looks the same.; Here are a few common options a physiotherapist or running coach may use depending on your experience goals, and injury history: Strides: a starting point for new runners If you’re new to speed work, strides are your best entry point. At the end of an easy run, add 4–6 strides. A stride is a short burst of faster running, usually about 30–50 metres, where you gradually build speed and then slow down. It should feel quick and controlled, not like a full sprint. If you’re running outdoors, this could look like running from lamp post to lamp post. Jog back between each one for recovery. Tempo runs: holding a faster pace for longer A tempo run, sometimes called a threshold run, is a run done at a “comfortably hard” pace for a set amount of time or distance. Its goal is to help your body hold a faster pace for longer before fatigue builds. Tempo runs are often done near your lactate threshold. Lactate is produced by your muscles during harder exercise and can be reused as energy. Your lactate threshold is the point where lactate starts to build up faster than your body can clear it. When that happens, running may feel harder to sustain. Training at this effort level can help your body manage that build-up more efficiently, so you can hold a faster pace for longer before fatigue sets in. Try Karen’s sample tempo workout: 3–4 repetitions of 10 minutes at a comfortably hard pace, with 2 minutes of easy jogging between each interval. Fartlek training: speed play that builds adaptability The word “fartlek” is Swedish for “speed play.” It involves alternating faster efforts with easier recovery periods. This can help you improve your anaerobic capacity, which is your body’s maximum ability to handle short bursts of harder effort. It can also build pacing instincts, and overall speed adaptability by helping you practice changing pace and recovering while running. Try Karen’s sample fartlek workout: 90 seconds hard, 3 minutes easy, and repeat 6–8 times. Interval training: improving your ability to handle faster efforts Intervals push your cardiovascular system to work at a higher intensity and can help improve your VO2 max, which is the maximum amount of oxygen your body can use during intense exercise. This can help your body become more efficient at handling faster efforts. Try Karen’s sample interval workout: 6–8 repetitions of 800 metres at your 5K race pace, with 2 minutes of rest between each. Short repeats: developing speed and running efficiency Short, fast repetitions with full recovery help develop top-end speed and running efficiency. The recovery matters because it allows you to keep each repeat controlled and maintain strong running form. Try Karen’s sample repeat workout: 8–10 repetitions of 200 metres at a fast effort, with 90 seconds to 2 minutes of rest between each. Common speed training mistakes that can slow progress Not sticking to your training plan could increase your risk of running injuries. Karen shares common mistakes she sees runners make while training: Doing speed work too slowly Running the recovery portion of a workout too hard Running easy and long runs too fast Training this way can limit adaptation and increase your risk for injury. Blurring the line between hard and easy efforts doesn’t give your body the chance to fully recover or push when it is supposed to. A structured training plan with clear pace targets for each workout can help you get the most out of every run. How running form affects your speed Form and speed are directly linked because moving inefficiently can cost energy and slow you down. Common form issues runners encounter: Dragging the feet (shuffling): Often a sign that the hips, glutes, or hamstrings are not helping power the stride efficiently. Knee collapses inwards, also called knock knees: When the muscles on the sides of the body aren’t strong enough to stabilize the knee, the joint collapses inward. This can waste energy and load the knee unevenly. Heavy heel striking: Landing hard on the heel can create a breaking effect, which means each step slows you down slightly instead of helping move you forward. Shortening your stride and practicing strides may help shift your foot strike forward toward your mid-foot, depending on your running form. To help correct issues with running form, Karen recommends running drills, including A, B, and C drill progressions, along with accelerations and strides as tools to build better biomechanics, especially for newer runners. Strength training helps improve speed Speed comes from power in the glutes, hamstrings, and quadriceps. Karen recommends a full-body strength routine that focuses on the four quadrants: front, back, and both sides of the body. Tips for strength training for faster runs: Lift heavy, when appropriate. Heavier lower-rep training, such as 6–8 repetitions, builds the kind of strength runners need, not just high-rep endurance sets. Plyometric and power exercises can develop the explosive capacity that translates to faster running. Aim for 2–3 strength sessions per week, on non-running days if you’re newer, or after a hard run if you are a more experienced runner. Cross-training, such as cycling, swimming, or other low-impact cardio, is also a valuable tool, particularly when you’re increasing your mileage or intensity. It keeps your cardiovascular system working without adding more stress to joints and connective tissue. Recovery is where speed is built It might seem counterintuitive, but rest is when your body adapts to training. While hard speed and strength sessions challenge your muscles, recovery is when your body repairs and grows stronger. Skip the recovery, and you lose the adaptation. “If you don’t have proper rest and recovery, the muscles are in a constant state of breaking down without regenerating,” says Karen. “You’re doing all this hard work, and you don’t reap the benefits.” Karen’s recovery tips include: Prioritizing good sleep, between 7–9 hours of sleep a night Ensuring adequate nutrition, including enough calories as training volume increases Staying hydrated Scheduling easy movement days A condition called Relative Energy Deficiency in Sport (RED-S) can occur when caloric intake doesn’t keep pace with training demands. This can lead to stress fractures, hormonal disruption, reduced cardiovascular output, and performance decline. Eating enough with a balance of protein, carbohydrates, and fats helps properly fuel your runs. When to see a physiotherapist Pain that persists beyond a week, keeps returning, worsens during runs, changes your form, or limits your ability to move normally may be a sign to seek professional support. You don’t have to wait until you’re fully sidelined to seek care. A Lifemark physiotherapist can assess your movement patterns, identify muscular imbalances, and provide you with an individualized treatment plan that helps you build the strength and technique foundations that make faster running possible and sustainable. Looking to run faster and reduce your risk of injury? A Lifemark physiotherapist can help. Key takeaways Build a consistent running base before adding speed work. Tempo runs, fartlek training, intervals, strides, and short repeats each train different aspects of speed. Easy days need to stay genuinely easy so your body has time to recover and adapt. Strength training can support running speed, especially when it includes compound movements and appropriate power exercises. Recovery habits like sleep, nutrition, hydration, and rest help to improve performance during runs. FAQs How many speed sessions should I do per week? 1–2 speed sessions per week may be appropriate once you have a solid base. Newer runners may want to start with strides at the end of easy runs before progressing to more structured workouts. Is time or distance better for speed training? Both work well. Time-based workouts are practical on a treadmill, while distance-based workouts can help you practice race pace and track progress against consistent markers like 200 metres or 400 metres. How do I know if I’m overtraining? Warning signs may include an elevated resting heart rate, persistent soreness, recurring minor injuries, poor sleep, lower performance, and pain that continues to worsen or starts earlier during runs. These are signals to rest, adjust your training, or seek professional guidance. Do I need to do strength training even if I just want to run faster? Yes. strength can help runner build power, improve running form, and better tolerate the demands of speed work. Compound movements that target the full body, particularly the glutes, hips, and legs, can help build the strength base that speed training depends on. When should a runner see a physiotherapist? If pain doesn’t improve with rest and self-care, keeps returning, worsens during runs, changes your form, or causes you to push through discomfort, it may be time to get assessed. Getting support early can help you understand what may be contributing to the pain and adjust your training before symptoms become more limiting. What is the lactate threshold and why does it matter for speed? Lactate is produced by your muscles during harder exercise and can be reused as energy. Your lactate threshold is the point where lactate starts to build up faster than your body can clear it. Training near this effort level can help your body manage that build-up more efficiently, so you can hold a faster pace for longer before fatigue sets in. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Frozen shoulder: signs, stages, causes, and how physiotherapy can help

May 8, 2026Physiotherapy / Shoulder painFrozen shoulder, also called adhesive capsulitis, can make everyday shoulder movements painful and limited. Reaching behind your back, lifting your arm overhead, brushing your hair, fastening clothing, or sleeping on the affected side may become difficult over time. Frozen shoulder usually develops gradually. Many people don’t realize what they’re dealing with it until the pain and restricted movement have already settled in. Understanding the signs, stages, and possible causes of frozen shoulder can make it easier to recognize what may be happening. It can also help you know when a physiotherapist may be able to support your recovery. What is frozen shoulder? Frozen shoulder occurs when the tissue surrounding the shoulder joint, called the shoulder capsule, becomes inflamed, thickened, and tight. Over time, this can limit shoulder movement in several directions, including reaching overhead, reaching behind your back, or rotating your arm outward. Many people notice pain before the stiffness becomes obvious. It may start as a dull ache that feels worse at night, when reaching, or when lying on the affected shoulder. As the condition progresses, everyday tasks like dressing, washing your hair, or fastening a seat belt may become more difficult. What causes frozen shoulder and who is at risk? Frozen shoulder affects roughly 2–5% of the general population and is more commonly seen in women than men, between the ages of 40 and 65. Adhesive capsulitis can develop after an injury, surgery, or a health event that limits how much you use your arm, such as a fracture, mastectomy, stroke, or a prolonged period of shoulder immobility. Frozen shoulder may also be more common in people with diabetes and thyroid conditions. That said, frozen shoulder can also develop without a clear cause. It can simply begin, without an obvious trigger, and progress from there. This is called primary or idiopathic frozen shoulder. If you have had frozen shoulder in one shoulder, you may have a higher chance of developing it in the other shoulder. Recurrence in the same shoulder is less common, but ongoing shoulder movement and strengthening may help support long-term function. The 3 phases of frozen shoulder Frozen shoulder is often described in three phases. Not everyone moves through these stages in a perfectly predictable way, but they can help explain how symptoms often change over time. Freezing phase: Pain gradually increases. Your shoulder may ache at rest or feel sharp with certain movements. Range of motion begins to decrease. This phase can last 2-9 months. Frozen phase: Pain may ease slightly, but stiffness reaches its peak. Daily tasks like dressing, reaching overhead, reaching behind your back, or sleeping on the affected side can feel difficult. Thawing phase: Movement slowly begins to return. This phase can take several months to more than a year. The full course of frozen shoulder can last 1–3 years or more. How the symptoms develop and progress vary from person to person. Common signs of frozen shoulder Many people mention a combination of symptoms, including: Dull or aching pain in the shoulder Stiffness that worsens over time Reduced range of motion when you move your arm and when someone else moves it for you Difficulty with personal care tasks like dressing, hair care, or fastening clothing Pain feeling worse at night Disrupted sleep due to shoulder discomfort Difficulty reaching overhead or behind your back How physiotherapy can help frozen shoulder Physiotherapy for frozen shoulder is focused on reducing pain, improving shoulder movement, and helping you return to everyday activities more comfortably. Your treatment plan will depend on your symptoms, your stage of recovery, and how frozen shoulder is affecting your daily life. At Lifemark, a physiotherapist may start by assessing your shoulder’s range of motion, strength, pain patterns, posture, and how your shoulder moves during daily tasks. They may also look at your neck, upper back, and surrounding muscles to understand what may be contributing to your symptoms. A physiotherapist may use a combination of treatments, such as: Gentle mobility exercises Stretching based on your stage of recovery Manual therapy, such as joint mobilization or assisted range of motion Strengthening exercises when movement begins to improve Education on sleep positions, activity pacing, and safe home exercises Pain-management strategies, which may include heat, ultrasound, electrotherapy, or other clinic-based modalities when appropriate As treatment progresses, the focus often shifts toward restoring range of motion and rebuilding shoulder strength. Your physiotherapist can help you move at the right level, so you are not forcing the shoulder too aggressively or avoiding movement longer than needed. Why getting the right diagnosis for treating frozen shoulder matters Frozen shoulder can look like other shoulder conditions, including rotator cuff injuries, shoulder arthritis, bursitis, or referred pain from the neck. That is why an accurate assessment matters. Frozen shoulder can often be diagnosed based on symptoms and a physical assessment. In some cases, imaging, such as an X-ray or MRI, may be used to rule out other causes of shoulder pain. A Lifemark physiotherapist can assess your shoulder pain and mobility and build a rehabilitation plan around your specific needs and goals. When to seek help for frozen shoulder It’s worth reaching out to a physiotherapist or other healthcare professional if: Your shoulder pain has been present for several weeks and is not improving You’re noticing that certain movements particularly reaching behind your back or overhead, are becoming increasingly difficult Your sleep is being disrupted by shoulder discomfort You recently had a surgery, an illness, or an injury that kept your arm still for an extended period You have diabetes or a thyroid condition and are noticing new shoulder stiffness You do not have to wait until shoulder pain feels unbearable. Getting assessed early can help you understand what is causing your symptoms and what type of care may be appropriate. Key takeaways Frozen shoulder, or adhesive capsulitis, causes shoulder pain, stiffness, and reduced range of motion. It often develops gradually and may move through freezing, frozen, and thawing phases. It can follow an injury, surgery, or certain health conditions or sometimes develops without a clear cause. Daily tasks and movements like dressing and reaching overhead or behind your back, and sleep are often the first things noticeably affected. Physiotherapy can help manage pain, improve movement, rebuild strength, and support daily function. FAQs How long does frozen shoulder last? Frozen shoulder can take several months to three years to improve, though the timeline varies from person to person. With the right treatment plan, many people find they can manage pain and stay active during recovery. Is frozen shoulder the same as a rotator cuff injury? No, frozen shoulder and rotator cuff injuries are different conditions. Frozen shoulder involves stiffness and tightening of the shoulder capsule. A rotator cuff injury involves irritation, strain, or tearing of the muscles and tendons that help move and stabilize the shoulder. Both can cause pain and limit movement, but they are treated differently. That is why an accurate diagnosis matters. Can frozen shoulder go away on its own? Frozen shoulder can improve over time, but the recovery is often slow. Physiotherapy can help manage pain, guide safe movement, and support the return of shoulder mobility. Why is frozen shoulder more common in people with diabetes? The exact reason is not fully understood. One theory is that changes in connective tissue and collagen may make the shoulder capsule more likely to become stiff and restricted. People with diabetes are encouraged to monitor new shoulder pain or stiffness and speak with a healthcare professional early. What can I do at home to support my shoulder? Your physiotherapist can help guide you on safe home exercises for your stage of recovery. In general, gentle and consistent movement tends may help, but the right exercises depend on your pain level, range of motion, and stage of frozen shoulder. Can frozen shoulder come back? Frozen should is less likely to return in the same shoulder after it resolves, but it can develop in the opposite shoulder. Maintaining shoulder movement and strength may help support long-term shoulder function. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Why do my knees click? Causes, when it’s normal, and exercises that help

May 5, 2026ChiropracticWhether you’re pushing your limits in sports or spending hours seated at a desk, your knees are fundamental to every move you make. Do you ever notice your knees clicking after a long run, or experience knee pain when bending after a day of sitting? In many cases, knee clicking and popping are normal and painless. But if the sounds are paired with swelling, stiffness, locking, or instability, they may signal an underlying issue. Proactively caring for these vital joints is key to long-term comfort and mobility. We spoke to Chiropractor Dr. Omar Pervez about whether the noises joints make are normal, and how movement and exercise can help reduce discomfort and strengthen the knees, no matter your lifestyle. Understanding your noisy knees: when not to worry Knee clicking and popping are common, and most causes are harmless. If your knees make sounds without any accompanying pain, swelling, or instability, they are usually just doing their job. Often, these noises are caused by gas bubbles forming and collapsing within the fluid inside the joint, a harmless process known as crepitus, much like the sound of opening a soda can. Another frequent cause of painless knee popping is tendons or ligaments briefly moving over bone as your knee bends and straightens. If these movements are painless, there’s typically no cause for concern. Dr. Pervez emphasizes that “motion is the lotion” for your joints. Regular, gentle movement helps circulate synovial fluid, which lubricates your knee and provides vital nutrients. Simple habits for healthy knees and joint support Taking proactive steps in your daily life can make a significant difference in maintaining overall knee health and reducing unnecessary joint strain. These habits support your body’s natural mechanics and may help minimize clicking associated with stiffness, pain, or weakness. Stay active. Regular, gentle movement is key. Activities like walking, swimming, or cycling encourage joint fluid circulation, keeping your knees well-lubricated and flexible. Maintain a healthy weight. Carrying extra weight places additional stress on your knee joints, increasing wear and tear over time. Managing your weight supports long-term joint health. Stay hydrated. Proper hydration is important for supporting tissue elasticity and cartilage health. Wear supportive footwear. Good shoes promote proper alignment through your feet, ankles, and knees, reducing strain on the joint and supporting your natural gait. Listen to your body. If an activity causes pain, modify it or take a break. While movement is good, pushing through pain can lead to further injury. Targeted exercises for stronger knees When addressing knee clicking or knee pain when bending, strengthening the muscles that support your knees is essential. Dr. Pervez highlights issues in the “kinetic chain”— how your ankles, hips, and spine interact — often impact knee health. Strengthening key muscle groups can improve stability and reduce stress on the knee joint. Dr. Pervez recommends the following exercises to build strength and flexibility: 1. Glute bridges Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core by pulling your belly button inwards towards your spine. Push down into your heels while lifting your hips up and squeezing your glutes Hold for 5 seconds. Slowly return to the initial position and repeat. Glute bridges strengthen your gluteal muscles, which support hip and knee stability and may reduce knee clicking, especially during activities like climbing stairs. 2.Calf raises Stand with feet hip-width apart, holding a chair or wall for balance if needed. Slowly rise onto your toes without bending your knees. Pause briefly at the top. Lower back down with control. Perform 10-15 repetitions for 2-3 sets. Calf raises strengthen your calf muscles, improving ankle stability which, in turn, supports knee mechanics. 3. Wall sits Stand with your back against a wall and feet shoulder-width apart. Slide down until your knees are bent to about 90 degrees, as if sitting in a chair. Keep your knees aligned over your ankles. Optional: place a small ball or a foam roller between the thighs and squeeze Hold for 15-30 seconds. Repeat 2-3 times. Wall sits build endurance in your quadriceps without excessive joint loading and may help with discomfort or popping around the kneecap. 4. Half-kneeling hip flexor stretch Kneel on one knee with the opposite foot flat in front, forming a 90-degree angle. Gently tuck your pelvis under to avoid arching your lower back. Shift your weight forward until you feel a stretch in the front of your hip. Keep your torso upright. Hold for 20-30 seconds. Repeat on both sides 2-3 times. A half-kneeling hip flexor stretch is excellent for office workers, improving hip flexibility that can influence knee function. 5. Pigeon pose Start on all fours. Bring one knee forward toward your hands while extending the opposite leg behind you. Keep your hips and shoulders facing forward, and your spine straight and tall. Hold for 20-30 seconds. Repeat on the opposite side. Pigeon pose stretches can help address tightness in the IT band (iliotibial band), a common contributor to knee sounds and discomfort. Remember, if movement helps reduce the noises and feels good, keep going! However, avoid or work with your chiropractor to modify activities that consistently cause pain. When to seek expert help: addressing persistent knee pain While many knee sounds are harmless, it’s important to know when to seek care. In some cases, knee clicking with swelling and pain may be linked to an underlying condition such as osteoarthritis (inflammation in the joint). If your knee clicks are accompanied by persistent or worsening pain, locking, instability, or difficulty bearing weight, professional assessment is recommended. A Lifemark chiropractor can perform a comprehensive assessment of your knee and the surrounding muscle groups. Looking at the bigger picture helps identify imbalances in the hips, ankles, glutes, and spine helps identify imbalances within the kinetic chain that may contribute to knee discomfort. Addressing the root cause of your discomfort helps you find support for your long-term joint health. If knee pain is limiting your movement or daily activities, a personalized assessment can help guide safe and effective treatment. Key takeaways: Most knee clicking and popping are normal and harmless, often caused by gas bubbles or tendons moving over bone. Regular movement, proper hydration, and supportive footwear help maintain healthy joint function. Strengthening exercises like glute bridges, wall sits, and calf raises improve knee stability and reduce strain. If knee clicking paired with swelling, locking, instability, or persistent pain should be assessed by a healthcare professional. A comprehensive assessment by a chiropractor can identify muscle imbalances within the kinetic chain that contribute to knee discomfort. FAQs: Are knee clicks bad if they don’t hurt? Knee clicking without pain, swelling, or instability is usually normal and harmless. What are the best knee strengthening exercises for reducing pain? Exercises like glute bridges, calf raises, and wall sits, as recommended by Lifemark chiropractor Dr. Pervez, are excellent for strengthening the supporting muscles around your knee. When should I see a chiropractor for knee pain? Consider seeing a chiropractor if your knee pain is recurring, worsening, accompanied by swelling or limited activity, or if it impacts your daily life, especially when it’s related to knee pain when bending or activities like climbing stairs. Can I stop my knees from clicking? You can’t always eliminate knee clicking completely, but strengthening the muscles that support the knee and maintaining joint health through exercise and lifestyle habits can reduce how often it occurs. Why does my knee pop above the kneecap? Popping above the kneecap can be due to tendons moving over bone, gas bubbles in the joint, or sometimes issues with how the kneecap tracks, often related to muscle imbalances that can be addressed with targeted exercises. What are some natural remedies for knee joint pain? Natural approaches include maintaining a healthy weight, staying hydrated, regular gentle movement, wearing supportive footwear, and incorporating specific strengthening exercises. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]

Is strength training safe after 65? What seniors should know

April 20, 2026Injury 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. [...]

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