Health and Performance Physiotherapy Chiro Massage +

Health and Performance Physiotherapy Chiro Massage + Physiotherapy, Chiropractic, Massage Therapy, Counselling for Corner Brook and surrounding area.

HPC is a Corner Brook Physiotherapy and multi-professional clinic specializing in injury recovery along with fitness programs and wellness. The vision of HPC is to be the premier provider of health and wellness care in Newfoundland.

🎄 HAPPY 1ST DAY OF DECEMBER! 🎄Meet Sasha, one of our fabulous RMT’s… and her new seasonal sidekick, the Grinch. Don’t wo...
12/01/2025

🎄 HAPPY 1ST DAY OF DECEMBER! 🎄
Meet Sasha, one of our fabulous RMT’s… and her new seasonal sidekick, the Grinch. Don’t worry - she’s already working on his knots, his posture, and his attitude. (Rumour has it he’s booked in weekly until Christmas 😉)

If you’re shopping for someone who’s impossible to buy for…
If they already “have everything”…
If they love massages, self-care, or simply need to unwind before they turn full Grinch…

🎁 Give them the gift that ALWAYS fits: a Health & Performance Gift Card!
Perfect for friends, family, partners - or that coworker who keeps threatening to hibernate until spring.

Self-care > stuff.
Relaxation > stress shopping.
Gift Cards > guessing their size.

Pop by, call, or email Melissa at the front desk info@healthandperformance.ca to start prepping your Gift Cards and make someone’s heart (and traps) grow three sizes today ❤️💚

❄️ Whatever your hobby, whatever repetitive strain injury tries to hitch a ride… we’ve got your back (and wrists, and ne...
12/01/2025

❄️ Whatever your hobby, whatever repetitive strain injury tries to hitch a ride… we’ve got your back (and wrists, and necks!) ❄️

It’s that magical time of year when the skidoos and sleds come roaring out of hibernation - and honestly? We’re just as excited as you are.
Whether you’re trail cruising, powder diving, or digging yourself out of “just one more spot,” here are our Top Tips for Snow Machine Enthusiasts to keep you riding strong all season:

1️⃣ Strap in… properly.
A helmet that fits and has the strap actually done up (yep, not flapping like a superhero cape) keeps your neck happy and your noggin safe. Big win.

2️⃣ Warm up before you throttle up.
Sledding uses WAY more leg and arm power than people think - especially if you’re off-trail or doing the classic “I swear I won’t get stuck this time” manoeuvre.
A quick dynamic warm-up = happier joints + better performance.

3️⃣ Love your forearms.
Tennis elbow from sledding? Oh yes, it’s a thing.
Stretch your forearms periodically during your ride and after.
If they feel cranky later → ice is your best friend.

4️⃣ Respect the twist.
All that leaning, turning, and counterbalancing is basically a full-body workout disguised as fun.
Keep your core engaged (not braced like you’re lifting a fridge - just awake) to protect your lower back from those sneaky overuse strains.

5️⃣ Hydrate like you mean it.
Cold weather tricks you into thinking you’re not sweating — but you absolutely are.
Dehydration tightens muscles and makes repetitive strain injuries flare faster.
A quick sip every stop goes a long way.

✨ Whether you’re sledding (like our staffer Jake here:), skating, lifting, knitting, gaming, baking, or battling a 10ft driveway snowbank - if pain tries to join your hobby, your chiro, physio and RMTs at Health & Performance are here to help.

🏔️ Stay safe, stay warm, and enjoy every second of the season! ❄️

11/27/2025

❄️ It’s that beautiful time of year again!
The season of light fluffy snow… or heavy wet sludge pretending to be snow 😂 Either way, your shovel (and your low back) are about to get some action.

At Health and Performance, we love snow and we love YOU—so here are our Top 5 Snow-Shovelling Tips to stay safe, strong and injury-free:

✨ 1. Warm Up Before You Dig In
Think of shovelling as a mini workout (because it IS). Do 2–3 minutes of marching on the spot, arm circles, and gentle twists to wake up the core and hips.

✨ 2. Use Your Legs, Not Your Back
Bend your knees, hinge at the hips, and keep the shovel close to your body.
❌ Avoid rounding the back—your lumbar discs do not love heavy, wet snow.

✨ 3. Lift Small Loads
We know… it’s tempting to get it done in one heroic scoop. But your back will send you a strongly worded letter tomorrow. Smaller loads = safer loads.

✨ 4. Pivot, Don’t Twist
Move your feet to turn instead of twisting your spine with a full shovel. Give your discs a break—they didn’t ask for a snowstorm.

✨ 5. Cool Down Like a Pro
After the driveway masterpiece is complete, stretch your hips, quads, hamstrings and give your back a gentle mobility routine. Your future self says “thank you.”

💡 If you struggle every winter, pop in to see your chiro (Steve, the “expert” 😉 snow shoveler seen here with his shovel buddy the moose :) or physio. We can give you:
• personalized snow-shovelling technique tips
• a quick or comprehensive movement assessment tailored to your needs and time availability Strengthening exercises to prepare your back better for future shovel events 😉
• a great leukotape job for extra lumbar support (bring your spouse to film your custom tape job technique so you can repeat it at home before each snowfall!)

Snow happens. Back pain doesn’t have to.
And if things do go sideways (or slip-and-slide-ways), book with our chiropractor, physiotherapists, or massage therapists at Health and Performance - we’ll get you back to tip-top form in no time. ❄️💙

11/25/2025

Meet Kaden!
Our newest RMT at Health & Performance- adventure lover, movement enthusiast, and apparently a magnet for surprise shark encounters. 🦈👀
(Yes… that A.I. creation of Kaden with a shark behind him had us sprinting.)

What’s a great health motto for living your best life in 2026? Stay ready so you don’t have to get ready 💪🏼!
Consistency in strength and cardio training isn’t just about achieving longevity. It’s about being prepared for anything life throws at you:

🏃‍♂️ A last-minute charity run with coworkers
❄️ A mad dash to the car in a Newfoundland snow squall
🌊 Or, you know… an unexpected “Hey b’y” from a shark behind you

We’re not here to teach you how to bop a shark on the nose or flip him over (we will leave that to the shark documentaries 🙈) but we are here to help you build:
✨ A heart strong enough to handle stress
✨ Muscles that give you power, agility, and control
✨ Confidence to move (or sprint!) when life surprises you

If you’re not sure your heart or body could handle a jump, dodge, burst of speed-or a shark-level scare - talk to your physician, then come see one of our valued team members - Physio, Chiro & RMT all have something they can contribute to your health and wellness journey.

We’ll help you build adventure-proof strength, steady energy, and that Kaden-level readiness for whatever comes your way.

Move well. Live strong. Be ready for anything. 💙🏔️

11/18/2025

As the year winds down, many benefit plans are about to reset - which means now is the perfect time to prioritize your health and get the wellness care you need before your coverage renews.

Whether you’re overdue for a treatment or simply not sure where to begin, we’re here to make it easy.
Give us a call and our wonderful Office Manager, Melissa, will happily guide you on what services and team members might be the best fit for your goals and benefits.

✨ Take care of your body now, before your benefits roll over - your future self will thank you.

11/17/2025

Meet Beth, one of HPC’s new RMT’s and her friend T-Rex 🦖

Ever had to sprint for your life (or just because you missed the bus)? 🦖💨 Or overdid it at a game or workout and felt that achy reminder a day or two later? That’s DOMS - delayed onset muscle soreness. It’s normal: tiny muscle fibre micro-tears + mild inflammation after unusual or intense activity, peaking 24–72 hours later.

Light massage after DOMS:
- boosts circulation to flush metabolic waste
- reduces stiffness and discomfort
- speeds recovery so you get back to moving sooner

When muscle tightness lingers after the soreness resolves, a deeper therapeutic massage can target tight spots and restore mobility.

Regular, planned massages also helps keep muscles flexible, strong and ready for almost anything* (from long days at the computer to snow shovelling after a snowstorm, or even outrunning a T‑Rex💪🏼). Though Beth is so sweet that she befriended this T-Rex so the only running they might do is friendly sprint competition:).

Feeling sore or want to stay adventure-ready? Book with one of our outstanding RMT’s, Beth and/or Kaden, who both love what they do and helping clients feel their best.
*Disclaimer: No dinosaurs or Beth’s were harmed making this reel. Always consult a physio or physician prior to starting a new to you challenging sport. And though challenging your body is essential for growth, there is a limit and it’s important to always ramp up slowly. Get advice from your physio or a fitness expert when creating a fitness plan to push your limits. Always workout safely and NEVER upset a t-Rex 🫣🦖

11/16/2025

Meet Lianne - Health & Performance’s newest physiotherapist. ✨

Tackle adventure with joy, curiosity, and a strong, healthy body you can trust. Whether you’re dreaming of climbing Gros Morne or Kilimanjaro, cruising Alaska and hopping in a zodiac or rafting down the Humber River or exploring hidden gems close to home - Lianne and our team love working with clients on their specific goals.

Not feeling adventure-ready yet? Book a physio assessment, tailored program, or sports-focused tune-up. Tell us your goal - we’ll build the plan and get you confident, strong, and ready to go. Link in bio to book.

11/14/2025

👠🐾 Heels Don’t Have to Hurt!
Whether you’re holiday shopping, walking the dog, or hitting the town — yes, it is possible to look fabulous and keep your feet happy!
PSA: Skip the skyscraper stilettos (even if Melissa totally pulls them off in the video). You can absolutely wear heels — just modify for your body. If you’ve had orthopedic surgery or tend to roll your ankle, stick with a lower block or kitten heel for comfort and safety.
💡 Melissa’s Top Tips for Happy, Fashionable Feet:
    •    Pick a sensible heel — lower and wider = more stable and less strain.
    •    Break them in before you try a full day — short walks at home first.
    •    Cushion up — gel pads or insoles make a world of difference.
    •    Fit matters — roomy toes, snug midfoot = no rubbing, no blisters.
    •    Rotate your shoes (and keep a backup pair handy!).
    •    Slip on supportive, breathable socks when you can.
    •    Take micro-breaks — stretch, flex, wiggle those toes.
    •    Always have foldable flats on standby — trust us.
    •    If your feet start screaming... listen. That’s your cue for rest (or to book a tune-up with us).
🚫 Fashion Foul Play to Avoid:
    •    Floppy suede ankle boots that cave your knees in (just, no).
    •    Ballet flats that fold like a taco — cute, but zero support.
    •    Slippery soles that turn you into Bambi on ice.
😂 Fun Fact:
Your feet are the original shock absorbers — but even the best suspension system needs maintenance. (That’s where we come in.)

⚠️ Friendly Disclaimer:
If you’ve had an injury, surgery, or have concerns about foot stability or overall balance, bring your favourite shoes to your next physio visit. They’ll help you make sure style and safety can coexist beautifully.
✨ Look chic, feel comfy — and if your feet start protesting, we’ve got your back (and your arches).

11/14/2025

👠🐾 Heels Don’t Have to Hurt!
Whether you’re holiday shopping, walking the dog, or hitting the town — yes, it is possible to look fabulous and keep your feet happy!
PSA: Skip the skyscraper stilettos (even if Melissa totally pulls them off in the video). You can absolutely wear heels — just modify for your body. If you’ve had orthopedic surgery or tend to roll your ankle, stick with a lower block or kitten heel for comfort and safety.
💡 Melissa’s Top Tips for Happy, Fashionable Feet:
• Pick a sensible heel — lower and wider = more stable and less strain.
• Break them in before you try a full day — short walks at home first.
• Cushion up — gel pads or insoles make a world of difference.
• Fit matters — roomy toes, snug midfoot = no rubbing, no blisters.
• Rotate your shoes (and keep a backup pair handy!).
• Slip on supportive, breathable socks when you can.
• Take micro-breaks — stretch, flex, wiggle those toes.
• Always have foldable flats on standby — trust us.
• If your feet start screaming... listen. That’s your cue for rest (or to book a tune-up with us).
🚫 Fashion Foul Play to Avoid:
• Floppy suede ankle boots that cave your knees in (just, no).
• Ballet flats that fold like a taco — cute, but zero support.
• Slippery soles that turn you into Bambi on ice.
😂 Fun Fact:
Your feet are the original shock absorbers — but even the best suspension system needs maintenance. (That’s where we come in.)

⚠️ Friendly Disclaimer:
If you’ve had an injury, surgery, or have concerns about foot stability or overall balance, bring your favourite shoes to your next physio visit. They’ll help you make sure style and safety can coexist beautifully.
✨ Look chic, feel comfy — and if your feet start protesting, we’ve got your back (and your arches).

11/13/2025

Your body, your rules. We all have different genes, injuries, experiences and comfort zones — and that’s totally OK. The goal isn’t to copy your partner, sibling or best friend. It’s to notice what you can do right now, get moving in ways that suit you, and gently push the boundary a little (or every second time 😉).

Small wins count:
- 5‑minute walk around the block? Do it 3× a day instead of once.
- Stairs for more than laundry? Try 3 laps while your Nespresso brews. ☕️
- Regular 5 km walks? Change the route to add a few hills.

Challenge = growth. Over time you’ll expand what’s comfortable, and you might even leave behind fears you didn’t know were holding you back. You don’t need to summit a mountain with a mountain‑lion buddy like our Physio Rob (photo cameo 😏) — just move in ways that suit you and be consistent.

We see you. We cheer for you. If you want help stepping up the next rung, the Health & Performance team is here: Physios Rob & Lianne, Chiropractor Steve, and Massage Therapists Beth & Kaden — we’ve got your back (and knees, ankles, shoulders, neck…). 👟💪🎉

Rob Ryan

Here to help 😉
11/12/2025

Here to help 😉

11/12/2025

Hit the slopes - without the midlife creaks. For seasoned shredders and weekend warriors: whether you're carving powder, hitting mellow park runs, or snowshoeing with the crew, Health & Performance Centre keeps you moving pain-free and performing better. Think smart preseason checks, targeted mobility work, and recovery that actually sticks — so you can enjoy more turns and fewer "I-can't-believe-I-did-that" mornings.
What we do for you:
• Physio - movement screens & personalized prep plans
• Chiro - alignment for smoother, stronger turns
• Massage - release, recover, repeat
Book your winter tune-up today — limited preseason slots. Call 709-632-2266 or book online at healthandperformance.ca. See you on the mountain (minus the groaning). a

Address

4 Grenfell Drive
Corner Brook, NL
A2H0J6

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 8am - 5pm

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