Rehab on Tap

Rehab on Tap Rehabilitation and injury prevention videos for BJJ, MMA, striking, and overall quality movement! She also trained Muay thai for 5 years previously.

Rehab on Tap is operating out of the Advanced Wellness Clinic in the Douglasdale Professional Centre . Christine Mac has been a physiotherapist for over ten years, and currently trains Brazilian Jiu-Jitsu and dabbles in Crossfit. She is combining her physiotherapy knowledge and skills with her familiarity with these sports to provide sport-specific rehabilitation and injury prevention videos for B

razilian Jiu-Jitsu, MMA, and other martial arts injuries! Many of the videos will also apply to other sports as well. IG:

05/11/2026

Also, your other limb is the same age, and children can get injured. 💁🏻‍♀️
Many different factors can contribute to injury, such as poor sleep, overtraining, undertraining, improper technique, stress, poor stability, etc., but age alone is almost never the reason.
So, stop blaming your age and work on things you can control! 👊🏼 👊🏼

05/11/2026

😝 Also, your other limb is the same age, and children can get injured. 💁🏻‍♀️
Many different factors can contribute to injury, such as poor sleep, overtraining, undertraining, improper technique, stress, poor stability, etc., but age alone is almost never the reason.
So, stop blaming your age and work on things you can control! 👊🏼 👊🏼

We often get asked questions like: ▪️My friend had the same injury and it took him a year to recover, will it take me th...
04/21/2026

We often get asked questions like:
▪️My friend had the same injury and it took him a year to recover, will it take me that long?
▪️My neighbour had the exact same thing and he needed surgery. Can you refer me to a surgeon?
▪️My buddy had the same injury and he was back on the mats in a week, why is mine taking longer?
▪️My training partner had the exact same injury and said the only thing that worked was peptides. Should I take them?

These are all valid questions because when we have a big injury, the future seems bleak. It feels like a long road ahead, so we want to make sure that path is clear and as short as possible, and we are desperate for answers and shortcuts.

Realistically though, recovery timelines differ for everyone because all of the seemingly insignificant factors listed in the post actually make a significant impact on recovery time and return-to-sport. Your rehab journey is truly your own, just like how you and friend can go on a vacation together and each have completely different experiences.

So, it is natural to compare stories and share experiences and tips, but try not to compare progress as you may feel behind as often as you feel ahead. Also, especially try not to compare to a professional athlete unless you are one yourself!

If you are in Calgary, you can come see us for a program that is tailored to your needs !

📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

04/01/2026

We have had patients enter the clinic with fully torn ACLs thinking that they just “tweaked their knee”, as well as patients that have been barely able to remove their coats due to pain, yet had no significant findings on imaging.

Pain levels are not correlated with injury severity nor extent of tissue damage because pain is complex and multifactorial. So, high levels of pain do not necessarily indicate a more serious injury, and low levels of pain do not necessarily mean that your injury is mild.

If you have hurt yourself and want to know “what the issue is”, “how bad it is”, or what to do, come for an assessment! We as physios will assess your injury/pain and provide a diagnosis and treatment plan so that you can manage your pain and return to the activities that you love !

03/25/2026

Using a break fall to land properly helps to disperse the impact of the fall and prevent injuries such as a whiplash, joint contusions, head trauma, concussion, and all the many possible FOOSH (Fall On an OutStretched Hand) injuries such as elbow dislocations and wrist fractures .

The video only shows the main elements of a back break fall, but the same principles apply to front and side break falls:
•Tuck your chin
•Round your shoulders/upper spine
•Smack your arms down at a 45 degree angle way from your body as you land.
•Exhale on impact

Also, a proper break fall should make one loud sound; it should not sound flimsy or like a splatter. It should look and feel solid and not painful.

What you DON’T want to do is post out a hand to try to break your fall!

Fun fact: we had to demonstrate perfect break falls to pass my gymnastics class in university!
Personally, I also think this should be a required skill for all BJJ practitioners.

Hope that helps! Please share if you found this helpful! Tag a friend who lands like a floppy fish 🐟
👊🏼 👊🏼

Thanks .sharlene for filming!

03/04/2026

It is a common misunderstanding that we should have a specific posture, maintain it all day, and if we don’t, we will suffer. This is simply not true. Our bodies are meant to move, so it is more important to avoid any prolonged position than to be in any specific position.

Moreover, posture is not necessarily the cause of your pain. There has been research examining the effects of seated posture on back pain that shows the same sitting positions in people both with and without back pain.
Pain is more often a result of insufficient load tolerance-ie. decreased muscle endurance, muscle imbalances, mobility deficits, and muscular weakness. These can contribute to daily discomfort more than any “bad posture”.

So, if you do have pain with sitting or feel like you have poor posture, then physiotherapy can help! We will show you exercises to improve your mobility and muscle endurance, and thereby increase your tissue resilience and capacity. This will lead you to feeling improvements in your overall “posture” and often, your pain will improve as well!

In the meantime, if the way you are sitting hurts, try changing positions or standing. Remember, your best posture is your next posture!

Please comment or share if you found this helpful!

Come see us if you are in YYC!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

02/24/2026

Why be happy when you can be sad? 💁🏻‍♀️ Hopefully the humour was evident here. Less humorously, this video is based on actual advice that patients have told me they have received before.

Of course, sometimes one or two of these may have to be modified in the early stages of an injury. However, these should be TEMPORARY modifications that are progressed with time and healing.

If you are ever told to avoid squatting, bending, heavy lifting, or doing what feels good to you forever; or to quit your sport or favourite physical activity, then hopefully it is a misunderstanding. Or, it could be understandable if there is a serious risk to your health (which is possible in rare circumstances).
Otherwise, you might want to find a health care professional who is in more alignment with your values!

People are always quick to blame their injuries on mobility or age. Perhaps those are easier on the ego?
02/10/2026

People are always quick to blame their injuries on mobility or age. Perhaps those are easier on the ego?

02/04/2026

The Quadratus Lumborum (QL) is a deep core muscle that historically has been known to have roles in lumbopelvic stabilization, lumbar extension, trunk sideflexion, and assisting respiration. (A 2024 study by Bordoni et al has found that the QL’s function may actually be less of the above and more as a junction for forces exerted by neighbouring muscles,but that is a different story!)

My QL, which was already a bit tight from carrying my son on that side, went into a spasm after a CrossFit workout that involved a lot of power cleans among other exercises.

Because my ROM was limited due to this muscle spasm, I had to first mobilize. I cycled through the exercises in the video as well as some others. After about 3 days of focusing more on mobility, I was able to gradually start loading (strengthening) it again.

Please remember that these exercises worked well for me, but may not be right for you, and your back pain may differ from mine even if it is in the same spot. For example, I would not recommend some of these for acute disc injuries. So, please see a physiotherapist near you for a personalized rehab plan!
If you live in Calgary and want to see us, please do!
Please comment if you found this helpful or have used these stretches yourself!

Hi 👋 meet Cassidy! She just started at Rehab on Tap in November, so many of you haven’t met her yet. So, here is an intr...
01/28/2026

Hi 👋 meet Cassidy! She just started at Rehab on Tap in November, so many of you haven’t met her yet. So, here is an introduction from Cassidy herself!

💜I grew up in Dubai! My dad was a pilot for Emirates so I spent my childhood in the desert starting from age 5 until I graduated high school 🐪 🇦🇪
💜 I’ve been lucky to travel a bunch. Some of my favourite places that I’ve been to are: Cape Town, Barcelona, Majorca, and Venice ⛰️💃🏝️🎭
💜I moved back to Canada after 13 years abroad and did my undergrad and master’s in Ontario 📚
💜My very first day of physio school I met my future husband! 💪🏻🏋️
💜I’m absolutely obsessed with my black lab Maitland 🖤🐾
💜I’m a biggggg foodie 🍔🍜🍩
💜We recently moved to Alberta to chase a dream and be closer to family and so far we’re absolutely loving it! 🥾🏔️🎿

Feel free to say hi in the comments!

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Suite 111/11420 27 Street SE
Calgary, AB
T2Z3R6

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