Need a Little Help Getting Active? Try Physiotherapy
You know that regular exercise is crucial to living a healthy lifestyle. The CDC recommends adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility.
That’s where physical therapy at PhysioPlus Health Group comes in. We’re movement experts who understand all the impairments in your musculoskeletal system that can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we’ll help you meet your exercise goals.
Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today!
We Can Reduce Pain and Restore Mobility
Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible). Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise.
Dealing with persistent pain or limited mobility? Our physical therapists offer several options for pain relief, including several manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.
We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again.
Exercise of the Month
Shoulder Extension Side Lying
(Shoulders)
Lie on your side with a pillow supporting your head. Put a towel under your elbow with your arm bent. Rotate your arm up. Pause briefly, then return to the starting position. 3 Sets, 10 Reps (each arm). (Materials needed: floor mat, light weight)
Start Strong, Stay Strong
Take your health to the next level this new year with PhysioPlus Health Group.
At PhysioPlus Health Group, we’re here to guide you every step of the way on your path to wellness this new year. Let us be your trusted partner in achieving your health and fitness goals.
We Can Let You Know If You’re At Risk for an Injury
Did you know you don’t have to wait until you’re in pain to visit the team at PhysioPlus Health Group? We’re in the business of preventing injuries, not just treating them–and we can help you enter into a new workout plan without fear!
Our comprehensive physical evaluations test the following:
- Muscle strength and endurance
- Overall mobility
- Biomechanics, which looks at how your body’s systems work together to get you moving
- Balance and fall risk
- Posture
- Walking patterns
- Functional movements that you might perform for work, hobbies, or recreation
During the screens, we’ll look for potential impairments that might cause injuries down the line and suggest corrections to address them–before they become a problem.
For example, let’s say that you want to take up running after some time away. During your assessment, we noticed that you tend to bend forward at the waist when jogging. This habit means that every time your foot hits the ground, you cause more impact in your feet than necessary, which could, eventually, lead to an injury.
By catching the form mistake now–and working with our physical therapists to correct it–you lower your chances of suffering a knee injury (which could prevent you from exercising altogether).
We Can Help You Exercise with Confidence
Starting a new exercise program for the first time–or restarting one after some time away–can be deeply intimidating. You don’t know which exercises you should do. You have no idea if you’re performing movements correctly. You’re not even sure what types of exercise you would enjoy.
Our physical therapists can help with all these concerns and more. We can suggest an exercise program that suits your abilities, interests, and goals and work with you one-on-one to guide you through any unfamiliar movements or equipment. We can also suggest movement or activity modifications if something’s too difficult and offer reassurance that even small changes can have a big impact.
Our team doesn’t just help beginners, either. As you progress, you may find yourself plateauing or struggling with certain aspects of your performance. Our therapists can get to the bottom of things and develop a performance improvement plan so you can see the results you’re looking for.
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509454/
Start the Journey to An Active Lifestyle Today!
No matter your needs, the physical therapists at PhysioPlus Health Group will help you get active in a way that works for you. Call us to schedule your initial consultation!
Improve Your Life with an Ergonomic Assessment
Spending long hours at a desk, in front of a computer, or performing repetitive tasks can take a toll on your body. Poor workstation setup often leads to neck pain, back pain, headaches, or even long-term injuries like carpal tunnel syndrome.
An ergonomic assessment from an occupational therapist helps you optimize your environment so your body can work more comfortably, safely, and efficiently.
What is an Ergonomic Assessment?
An ergonomic assessment is a one-on-one evaluation of your workspace, posture, and daily work habits. Your occupational therapist will:
- Review your workstation setup (desk, chair, monitor, keyboard, etc.)
- Observe your posture and movement patterns during work tasks
- Identify risk factors for pain, strain, or injury
- Recommend personalized adjustments and equipment to support your comfort and productivity
Who can benefit from an Ergonomic Assessment?
An ergonomic assessment can help anyone who spends significant time at a desk, computer, or workstation. It is especially helpful for:
- Office workers experiencing neck, shoulder, or back pain
- Individuals working from home without a proper desk setup
- People recovering from injury who need to return to work safely
- Employees with repetitive strain injuries
What To Expect After an Ergonomic Assessment?
At the end of your ergonomic assessment, you’ll receive a personalized plan with practical recommendations. This may include:
- Adjustments to desk height, chair position, or monitor placement
- Personalized suggestions for supportive equipment
- Education on posture, movement breaks, and energy conservation strategies
- A step-by-step plan to reduce strain and improve comfort during your workday
The goal is to help you work smarter, not harder, while protecting your long-term health.
What Do Custom Orthotics Do?
Custom orthotic inserts will improve how your feet and lower legs feel and function.
Your orthotic design will combine custom-built support with specific materials to suit your activities and footwear.
It will also be customized to suit any type of shoe: casual, dress shoe, running shoe, courts shoe, skates, soccer cleats, boots…and more!
Benefits of Custom Orthotics
- Minimize foot & ankle pain
- Correct foot bony alignment
- Decrease stress on the skin of the foot
- Relieve knee, hip and back pain
- Support for the arches of your feet
- Reduce pain related to standing, walking, running or sports
- Decrease pressure on the arch and ball of your foot
- AND MORE!
January Workshop
FREE In-Person PILATES ON A CHAIR Workshop For You!
Power, Flow & Fire” – Full-Body Conditioning, Pilates on a Chair FREE In-Person Pilates Workshop
What: A Live In-Person
Where: PhysioPlus Health Group (Bloor & Jane)
When: January 26, 2026, 5 pm EST
Price: Free
Are you looking for a way to improve your mobility or strength, improve your mental well-being, and connect with a supportive community?
Look no further than our comprehensive Pilates workshop! Designed for beginners as well as those who may be rebuilding abilities like muscle strength, flexibility, cardio or balance. In this workshop, an ordinary chair will serve as our primary support, paired with standing exercises that enhance alignment, balance, and functional strength.
Do you have…
- Back Pain
- Postural issues
- Joint injuries, arthritis
- Sports injuries
- Pelvic Floor issues
- Musculoskeletal conditions
Join us and discover the transformative power of Pilates. We look forward to seeing you there!
Congrats, Recent Physiotherapy Grads!
Congratulations to our recent physiotherapy graduates! Your hard work, dedication, and commitment to recovery have paid off. We’re so proud of your progress and can’t wait to see all the amazing things you’ll accomplish moving forward.
Intimidated by the Gym? Try These 3 Tips
While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating.
At PhysioPlus Health Group, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more.
Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation:
- Take a few deep breaths. Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout.
- Don’t leave your cell phone in your locker. We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds!
- Know before you go. When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physical therapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction.
Gym intimidation is a genuine phenomenon–and the team at PhysioPlus Health Group is here to help combat it! Call us today to learn more.
Sources: https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108, https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
Cinnamon Apple Bake
Ingredients
- 4 apples, sliced
- 1 cup fresh cranberries
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- Pinch of nutmeg
- Small handful of chopped walnuts or pecans
- Optional: a squeeze of lemon
Steps
- Heat the oven to 375.
- Toss the apple slices and cranberries in a bowl with maple syrup, cinnamon, vanilla, nutmeg, and lemon if using.
- Spread the mixture in a small baking dish.
- Sprinkle nuts on top.
- Bake for about 25 minutes until the apples are soft and the cranberries burst.