Telma Grant, P.T.

10/28/2025

If your back hurts after lifting, don’t just power through — something’s off 🫤

Technique, load, or mobility can all play a role.

A few smart tweaks from your physio can mean the difference between pain and progress 📲 info@telmagrant.ca 👍

10/23/2025

Bye-bye bat wings, hello kettlebells!

Watch this video for simple kettlebell exercises to work your triceps.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

10/19/2025

Get back to what you love! Head to TelmaGrant.ca to request an appointment and learn more about our services 👍

10/16/2025

Hip pain can be tricky!

🔸 Gluteal Tendinopathy: Pain on outside of hip, worse at night, often mistaken for bursitis.

🔸 ITB Pain: Outer thigh/knee pain, often linked to glute weakness.

🩺 Physio can sort out what’s really going on — and give you a plan that works.

👉 Book today and find the root cause 📲 905-697-8001!

10/14/2025

💬 I’m 63, active, and a Physiotherapist. I also have gluteal tendinopathy. Here’s what I’ve learned — the right management means it doesn’t have to sideline you.

One of the biggest myths I see? “Just rest and it will get better.”

❌ Resting actually makes tendinopathy worse.
- Tendons thrive on load, not inactivity.
- Too much rest = weaker glutes + stiffer tendons.
- The pain often returns stronger once you try to get moving again.

✅ What works instead:
- Gradual, targeted glute strengthening (clamshells, bridges, hip hikes)
- Modifying painful positions, not avoiding all movement
- Building tolerance step by step — activity is medicine

🩺 I treat this in my clinic, and I live it myself. The key is not to stop, but to move smart.

👉 If you’re struggling with hip pain, don’t wait it out. See your physiotherapist — recovery is possible at any age.

BOOK TODAY! Info@telmagrant.ca 💻

10/12/2025

Happy Thanksgiving from the Telma Grant Physio & Sports Therapy Team 🙂🍂🍁

10/10/2025

From what I’ve seen in 30 years of physio work, many women in perimenopause/menopause develop gluteal tendinopathy (pain on the side of the hip) that seems out of proportion to activity. Turns out there’s good reason.

🩺 Dr. Vonda Wright has coined the term Musculoskeletal Syndrome of Menopause to describe how dropping estrogen affects muscles, tendons, joints, and bones — making tendon pain like gluteal tendinopathy more likely. (Credit: https://www.hingehealth.com/resources/articles/musculoskeletal-syndrome-of-menopause/)

Why estrogen matters:

Estrogen helps maintain tendon collagen, repair and flexibility. When levels drop, recovery slows.

Glute strength may decline more easily → other structures (like glute tendons) are overloaded.

✅ What helps (from both research & clinical experience):
• Focused strengthening of glute muscles (clamshells, hip bridges, side-lies)
• Gradual loading, not just resting or stretching
• Lifestyle: maintaining strength + activity, good sleep, nutrition that supports tendon health

💬 If gluteal pain is creeping in or getting worse post-menopause, don’t ignore it. A physio assessment can help tailor a plan to your body — taking into account hormone changes, strength, and tendon load.

➡️ Book with your physiotherapist today — strength + strategy > just hoping the pain will pass 📲 info@telmagrant.ca 😃

10/08/2025

💬 We LOVE when our clients share their success stories on our wall at the clinic!

Your journey inspires others — whether it’s getting back on your feet, hitting a new milestone or finally getting back to what you love. 🙌

Want to share your story with the world? You can leave us a review on our Google page here: https://g.page/r/Cd56hbXW5BgPEBM/review

Thank you for being part of our physio family! 💙

10/01/2025

🍑➡️🦵 Weak glutes often = ITB pain

From 30 years in the clinic, I’ve seen it again and again. Patients come in saying “my IT band hurts,” but the real issue is their glutes can’t keep up.

🔹 Weak glute muscles = poor hip control
🔹 IT band takes the strain
🔹 Pain shows up in the hip, thigh, or knee

✅ The fix isn’t just foam rolling or stretching the ITB — it’s strengthening the glutes.

🩺 If ITB pain keeps coming back, your glutes may be the missing link.

👉 Book with your Physiotherapist to find and fix the root cause📞(905) 697-8001

09/28/2025

❌ 3 DON’Ts if you’re dealing with Gluteal Tendinopathy:

🚫 Don’t sleep on the painful side without support.

🚫 Don’t sit cross-legged or let your hip collapse.

🚫 Don’t push through sharp pain during exercise.

Protecting your hip is just as important as strengthening it.

🩺 Need a plan that’s safe, effective, and tailored to you?

👉 Book with your Physiotherapist today — let’s get you moving pain-free again 📲 info@telmagrant.ca 👍