Julie Medwid - Physiotherapist

06/03/2025

✨ A reminder for anyone navigating injury and the path to recovery:

You can’t always control what happens to you—but you can control the steps you take toward recovery.

Recovery isn’t about perfection—it’s about progress, patience, and showing up for your body one step at a time. 💛

05/26/2025

https://www.juliemedwidphysio.com/learn/understanding-the-healing-process-what-to-expect-after-injury

Recovering from an injury can feel overwhelming, especially when you’re not sure what’s normal or how long it will take. In this article, we break down the three key phases of healing—what happens during each stage, what to expect, and how to support your recovery.

05/26/2025

“Why isn’t it better already?”

You’re not alone if you’ve ever asked that during recovery. The truth is—healing takes time. But that’s not because your body is broken… it’s because your body is doing exactly what it’s designed to do.

Your body is hardwired to heal. It moves through 3 main stages:
➡️Inflammatory Phase (0–7 days) – swelling, pain, and high irritability.
➡️Proliferative Phase (1–6 weeks) – your body starts rebuilding. Pain decreases and movement becomes easier, but it’s easy to overdo it here.
➡️Remodeling Phase (6+ weeks) – your body lays down stronger tissue. The focus shifts to full return to function.

Recovery looks different for everyone. It’s influenced by things like:
✔️ Sleep
✔️ Nutrition
✔️ Stress levels
✔️ Pre-injury fitness
✔️ Other health conditions

Pain can be a tool to let you know your body’s way of saying “Not yet” or “That was too much.” But don’t worry—most injuries heal with the right balance of rest, movement, and guidance. 🚶‍♀️

✅ Pro tip: Use the “24-hour pain rule” during rehab to help guide if your movement is helping or not helpful:
- Pain shouldn’t spike more than 2 points on a 10 point scale
- It should settle within 2 hours after activity
- It shouldn’t affect your sleep or the next day’s function

You don’t need to figure it out alone. A physiotherapist can help guide you through each stage of healing and get you back to doing what you love—with confidence.

Interested in reading more? Check out my blog - link in Bio!

05/21/2025

https://www.juliemedwidphysio.com/learn/daily-mindfulness-for-your-pelvic-health

Mindfulness isn’t just for meditation. Bringing awareness to how you move, breathe, and hold tension throughout the day can have a big impact on your pelvic health. Read about 3 simple mindfulness moments you can practice daily to support your pelvic floor—without adding anything to your to-do l...

05/21/2025

Your pelvic floor might be holding tension—and you don’t even realize it!

Mindfulness isn’t just for meditation. Bringing awareness to how you move, breathe, and hold tension throughout the day can have a big impact on your pelvic health.

💡 In my latest blog, I share 3 simple mindfulness moments you can practice daily to support your pelvic floor and pelvic health—without adding anything to your to-do list.

From how you get out of a chair… to how you breathe while watching TV… small shifts can make a meaningful difference.

👉 Tap the link in the comments below to read the full post! Don’t forget to save this post for future reference!

* this information is for general educational purposes only and is not intended as treatment or individual advice.

05/13/2025

Your pelvic floor does a lot more than you might think—it plays a vital role in bladder and bowel control, sexual function, and core stability.

In this post, we’ll explore five practical, everyday habits that support a healthy pelvic floor and help prevent common issues like incontinence, pelvic pain, and prolapse.

Small changes can lead to big results when it comes to your pelvic health.

Read about It in the blog below!

Your pelvic floor does a lot more than you might think—it plays a vital role in bladder and bowel control, sexual function, and core stability. In this post, we’ll explore five practical, everyday habits that support a healthy pelvic floor and help prevent common issues like incontinence, pelvic...

05/13/2025

Why do we need to get loud about pelvic health?

Because of these stats.

Because this is a quality of life issue, this is a healthcare spending issue, and this is a population health issue.

Treating pelvic floor dysfunction with pelvic floor muscle training treats incontinence and prolapse. Pelvic floor muscle training can PREVENT these conditions related to pelvic floor dysfunction.

If pelvic floor physiotherapists can initiate treatment from 6 weeks postpartum for everyone we can imagine the significant cost reduction in our healthcare system down the road.

03/24/2025

We’re teaming up with Dr. Jayden Dobson ND to put together a day focused on women’s health. There will be a variety of practitioners covering a wide range of topics, some as talks and others as hands-on demonstrations.

It’ll be 9am-ish to 4:30pm-ish and a vegetarian / gluten-free lunch will be included. We want to make this event as accessible as possible so we’re going to use a pay-what-you-can model, with a suggested cost of $15.

Stay tuned, more info coming soon.

01/02/2025

Do you often struggle to stick to your fitness routine?

Discover 5 practical tips to make your exercise goals achievable and sustainable. Learn how to stay consistent, find meaningful workouts, and enjoy the full benefits of being active.

Struggling to stick to your fitness routine? Discover 5 practical tips to make your exercise goals achievable and sustainable. Learn how to stay consistent, find meaningful workouts, and enjoy the full benefits of being active.

10/11/2024

Rehabilitation is hard…

Having an injury, chronic ailments, loss of function is hard. As physiotherapists, we are asking people to add movement, change their behaviour, take time to tend to their injuries, and face the problems head on.

We don’t always know the mental and emotional toll it takes for people to reach a level of recovery. This week I was reminded as a clinician to say the things out loud. Tell my patients I’m proud of them for what they have done to recover, acknowledge the journey is not easy, and to re-assure them that change is happening and possible. And sometimes, this is just the thing they need to hear to feel good in the bodies they have and assist them in their recovery. ❤️‍🩹

06/10/2024

Did you know just 4% of children meet the 24-Hour Movement Guidelines. Have you checked out the 2024 Children & Youth Report Card from ? Let's unite to promote active lifestyles!

06/09/2024

Beautiful scenery while kayaking this weekend.