Stop It Before It Starts
Simple Tips to Prevent Shoulder Pain
July 2025 Newsletter
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At PhysioPlus Health Group, our team of physiotherapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physiotherapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body
Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our therapists can walk you through some appropriate exercises.
2. Keep your mobility
We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first
Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture
Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics
If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The physiotherapists at PhysioPlus Health Group can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Call us today to get started!
Join Us Today!
GROUP CLASSES
& 1:1 PILATES
Every Tuesday and Friday from 1-2 PM
NEW! EVENING CLASS NOW AVAILABLE!
Tuesdays 5:30-6:30 PM
• Increase core strength • Reduce pain and stiffness • Improve your posture • Reduce the risk of injury • Get active again…safely • Increase fitness level
Whether you’re already into Pilates or it’s your first time, this class is meant to make you stronger and be better prepared for your everyday activities.
Contact us today to book your class or a complimentary consultation with Monica where you can learn more about our Group and 1:1 Pilates Classes, discuss your personal fitness goals, and ask any questions you may have.
CALL: (647) 484-3345
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Falls Prevention
Stay Steady, Stay Confident: Our Falls Prevention Program
Have you ever tripped over something and caught yourself just in time?
You’re not alone, and you don’t have to live in fear of falling.
As we age or recover from injury, our balance, reflexes, and coordination can start to decline. But the good news? Most falls can be prevented, and physiotherapy can help.
Our Falls Prevention Program is designed to assess your individual risk and create a personalized plan to help you:
✅ Build strength
✅ Improve balance and coordination
✅ Boost confidence in daily movement
Common causes of falls include:
- Poor balance or muscle weakness
- Dizziness or vertigo
- Vision changes
- Fear of falling
- Inactivity
- Ill-fitting footwear or clothing
- Hazards like loose rugs, poor lighting, or uneven floors
Chronic conditions such as arthritis, diabetes, or inner ear disorders can also increase your fall risk, but many of these factors are manageable with the right care.
Whether you’ve started feeling a little unsteady or just want to be proactive about staying strong and mobile, physiotherapy can help you rebuild your balance and confidence to enjoy all activities in your life.
Are you ready to get back on your feet by improving your balance and lowering your risk of a fall-related injury?
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
At PhysioPlus Health Group, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!
If You Have an Office Job…
- Adjust your desk and chair so elbows rest at a 90-degree angle.
- Keep your mouse and keyboard close together to avoid overreaching.
- Position your monitor so the top is at or just below eye level.
- Take regular breaks to stretch and reset posture.
If You Have a Manual Job…
- Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
- Take regular breaks, to reduce fatigue from repetitive movements.
- Warm up before the workday to prepare your shoulders and spine.
Call PhysioPlus Health Group for Personalized Support
Want to reduce stress on your shoulders throughout the day? Our physiotherapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better.
Call today to schedule your visit.
Stay on Track During Vacation
Vacations are a time to relax, recharge, and get moving—but we know it can be tough to stay on track with your recovery while you’re away.
To help, we recommend scheduling appointments before and after your trip. That way, you can address any concerns ahead of time and have a spot ready when you return.
Also, don’t forget about our virtual visits. Even while traveling, you can stay connected with your therapist to keep making progress.
Your recovery matters to us. Reach out to book in-person or virtual sessions before your getaway. We hope your vacation is full of rest, fun, and fresh energy—and we’ll be here to pick up where you left off.
Feel Better by Eating Better!
Crunchy French Onion Chicken
Looking for a fun and flavorful way to liven up your dinner routine? Try this creative take on oven-baked chicken! Instead of traditional breading, crispy French-fried onions add a satisfying crunch and savory flavor. Simply coat skinless, boneless chicken breasts in beaten egg, press into crushed onions, and bake to golden perfection — no frying required.
Ingredients
- 1 ⅓ cups French-fried onions, crushed
- 1 large egg, beaten
- 1 pound skinless, boneless chicken breast halves
Preheat the oven to 400 degrees F (200 degrees C). Spread crushed onions in a shallow bowl. Pour egg into a separate shallow bowl. Dip chicken into beaten egg, then press into crushed onions. Gently tap chicken to let loose pieces fall away. Place breaded chicken on a baking sheet. Bake chicken until no longer pink in the center and the juices run clear, about 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees. Serve and enjoy!
https://www.allrecipes.com/recipe/239896/crunchy-french-onion-chicken
In-Home Physiotherapy
Are you recovering from an injury or trying to manage a chronic condition? We have great news for you!
PhysioPlus offers the convenience of In-Home Physiotherapy, allowing you to receive the personalized care you need in the comfort of your own home. Our team of Registered Physiotherapists and Physio-Pilates Instructors are here to help you every step of the way.
We’re providing the following in-home services:
- Physiotherapy Treatment
- Physio Exercise & Clinical Pilates
- Private Pilates
Our In-Home Physiotherapy services can help with:
- Post-surgical rehab
- Muscle & Joint Injuries/Pain, Arthritis
- Vertigo & Dizziness
- Senior care (fall prevention, general weakness & deconditioning)
- Post-stroke or Concussion rehab
- Fractures
We understand that mobility or transportation challenges can sometimes make it difficult to visit our clinic. That’s why we’re making it easier for you… we’re bringing the clinic to your home!
Do you have questions? We’re here to help! We offer complimentary 15-minute consultations where you can discuss your concerns and get treatment advice from one of our therapists. Just give us a call at (416)760-8280!
If you’re a runner struggling with injuries that are affecting your running, or you’re looking to improve your technique or form, then you’ve come to the right place.
At PhysioPlus Health Group, our running experts use running gait assessments to figure out how to reduce your pain while running, improve your gait efficiency and target your areas of risk so that you can keep running happily.
Our Running Program is for athletes, runners & active people who:
• Are in pain or injured • Want to improve their form and performance • Are working toward a race goal
What To Expect From Your Running Assessment?
• Running Analysis — slow motion, video capture frame by frame analysis
• Real-time cues and drills to correct bad habits that lead to pain & interfere with performance
• Foot assessment, shoe advice, custom orthotics
• Physiotherapy & Chiropody treatment for your specific problem or concern
Do you think you could benefit from
a running or gait assessment?
Request a consultation with one of our running experts, so you can get started on the first steps to running and moving at your best ability!
Call (647) 484-3345 today!
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Give Us a Call Today
If you’re living with pain and discomfort, it’s worth contacting PhysioPlus Health Group to set up an appointment to have your condition assessed. Our physiotherapists will do everything in their power to give you the pain relief you deserve, and help you get back to doing the things you enjoy — pain-free!
What are you waiting for? Relief is a click away, so reach out today to set up an appointment!