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East Mill Physio

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Elora, ON
East Mill Physio

Supporting lifelong athleticism with an integrative approach to rehab, injury prevention and performance optimization.

Neurofunctional Acupuncture, Manual Therapy, Exercise Prescription, Core Retraining, Education.

09/24/2025

Navigating perimenopause is a journey filled with changes—some challenging, many empowering. As estrogen levels shift, it’s common to experience musculoskeletal and pelvic health symptoms like joint aches, muscle pain, pelvic floor dysfunction, urinary incontinence, chronic pelvic pain, constipation, and even lower back pain[4][5][9]. These symptoms can affect your ability to do the activities you love, but they don’t have to define this phase of life.

As Suzanne Somers beautifully put it:

“One thing I love about aging—and I do love aging—I’ve got a wisdom that no young person can buy. You earn it.”

You can embrace this wisdom and invest in your well-being. A physiotherapist who deeply understands female anatomy and physiology can be your partner in this exploratory and beautiful chapter. With expert guidance, you can address pain, improve pelvic floor function, and stay active — so you can keep doing what brings you joy.

You don’t have to go through these changes alone. We are here to guide and support you to feel empowered in your changing body.

Citations:
[1] https://www.balance-menopause.com/menopause-library/perimenopause-menopause-and-pain/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC7710408/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC4612559/
[4] https://www.tandfonline.com/doi/full/10.1080/13697137.2024.2380363
[5] https://www.nature.com/articles/s44294-025-00061-3
[6] https://pubmed.ncbi.nlm.nih.gov/33299396/
[7] https://journals.lww.com/pain/fulltext/2025/01000/how_is_age_at_menopause_and_reproductive_lifespan.19.aspx
[8] https://www.sheddonphysio.com/joint-and-muscle-pain-in-perimenopausal-women-causes-presentation-and-treatment/
[9] https://www.rheumatologyadvisor.com/features/musculoskeletal-pain-symptoms-common-in-menopause/

09/17/2025

🚨 Sprained your ankle? Don’t wait—early intervention is key! 🚨

Starting rehab right after an ankle sprain helps control swelling, manage pain, and restore movement, reducing your risk of long-term problems like chronic instability[1][5][6]. Why is this so important? Because the #1 risk factor for another ankle sprain is having had one before—your chances of reinjury can double if you don’t recover properly[2][4][3].

Take your recovery seriously: begin gentle exercises, follow a structured rehab plan, and don’t just “walk it off.” The sooner you act, the stronger your comeback! 💪🏐

References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC164373/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6602396/
[3] https://www.physio-pedia.com/Ankle_Sprain
[4] https://bjsm.bmj.com/content/55/Suppl_1/A43.3
[5] https://midamericaortho.com/blog/416-the-importance-of-early-intervention-in-sports-injuries-how-prompt-treatment-can-prevent-long-term-damage
[6] https://www.bmj.com/content/340/bmj.c1964

09/16/2025

👋 Hi, I’m Karina!

I’m a Registered Physiotherapist here at East Mill Physio, and I’ve been helping people move and feel better for nearly 20 years. My approach combines manual therapy, exercise, and lived experience—because I know what it’s like to be sidelined by an injury.

🎓 I hold a Master of Physical Therapy from the University of Western Ontario and a BA in Kinesiology from Redeemer University. I’ve also earned an Advanced Diploma in Manual and Manipulative Physiotherapy (FCAMPT) and am trained in Gunn IMS.

⚽ Sports have always been a big part of my life—growing up, I was involved in figure skating, baseball, and track. In high school, soccer became a major focus, and I was proud to help my team win a bronze medal at OFSAA. I also played basketball, but a serious knee injury during a game in Grade 12 changed everything. Multiple surgeries followed, and that experience ultimately led me to physiotherapy.

💬 That injury was tough, but it gave me a deep understanding of what my clients go through. I know how frustrating it is to be limited by pain or recovery. My goal is to help you rebuild confidence in your body and get back to doing what you love.

🏃‍♀️ Even after developing post-traumatic osteoarthritis, I’ve continued to stay active—taking on new challenges like triathlon training and even winning my age group in races. Movement is powerful, and I’m passionate about helping others experience that for themselves.

I’m so glad to be part of the team at East Mill Physio. If you're working through an injury or looking for support to reach your physical goals, I’d love to help.

09/10/2025

At EMP we aim for:

🧠 A thoughtful, whole-body approach
💬 Supportive, mindful communication
💪 A plan that addresses contributing factors

09/03/2025

3 Powerful Tips to Keep Teen Girls Healthy This Summer

1. Embrace Cross-Training for Injury Prevention and All-Around Fitness

Instead of focusing solely on volleyball, encourage participation in a variety of sports and activities throughout the summer. Cross-training helps develop diverse muscle groups, reduces the risk of overuse injuries, and keeps workouts interesting. It also builds social and emotional skills by exposing athletes to different coaching styles and team environments, which can help prevent burnout and keep motivation high.

2. Limit Training Hours: Don’t Exceed Age in Weekly Practice

A helpful guideline for youth athletes is not to train more hours per week than their age in years. For example, a 15-year-old should aim for no more than 15 hours of organized volleyball and fitness activities each week. This approach helps prevent overuse injuries and allows time for rest, recovery, and other interests, promoting long-term athletic development and overall well-being.

3. Prioritize Hydration and Nutritious Meals

Staying hydrated and fueling with balanced, nutrient-rich meals is essential for performance and recovery. Teen athletes should drink fluids before, during, and after activity—aiming for about 34 to 50 ounces per hour during intense play for ages 13 to 18. Incorporate water-rich foods like fruits and vegetables, and pair hydration with meals and snacks. Proper nutrition supports muscle repair, energy levels, and overall health, keeping athletes ready for the demands of summer training and competition.

By focusing on cross-training, balancing training hours with age, and prioritizing hydration and nutrition, teen girl volleyball athletes can stay healthy, strong, and motivated all summer long.

08/27/2025

⚠️ Why are so many girls walking away from the sport they once loved?

For youth female athletes, it’s often not just about the injuries—though those are common too.

It’s about the daily pressures that wear them down:

▪️ Overuse injuries from intense, early specialization
▪️ Feeling self-conscious in uniforms that don’t feel comfortable
▪️ Body image struggles that get louder with every comment or comparison
▪️ A lack of adult support from people who truly get what they’re going through
▪️ Fear of not being enough—even when they’re giving it their all

By late adolescence, girls are over 3x more likely to quit sport than boys.

But it doesn’t have to be this way.

In our latest blog, we break down what’s really happening and what we can do—as coaches, parents, and health professionals—to help girls stay in sport and thrive.

📖 Read: The Risks of Sport Dropout for Youth Female Volleyball Athletes
🔗 Link in comments

08/20/2025

Lower back pain can be incredibly frustrating—especially after a reinjury. This client found relief through a tailored exercise plan, acupuncture, and a supportive approach that focused on what they needed most.

If you're going through something similar, we're here to help!

08/13/2025

When you have an injury, it can feel like everything is falling apart and you may wonder:
👉 What if I can’t keep doing ______ (fill in with your activity of choice)?
👉 What if I never get better?

When you have an injury, it can feel like everything is falling apart — but it can also be the stimulus for beautiful change and resilience.

Rehab isn’t just about getting back to sport. It’s about discovering who you are when things get tough. It pushes you to face fears.

And through that process, you learn to tune into your body, and mind.
You notice what feels good, and what doesn’t.
You reflect on what really matters to you.
You stop trying to hide from fear — and start moving toward your goals.
⁠
And in that journey, you don’t just heal your body…
You grow more resilient.
You gain confidence.
You learn what you're truly capable of.
And you learn who you truly are.

With the right support, you can feel more capable than ever before.

That’s real beauty … and we love witnessing the journey.

08/06/2025

Hi, I’m Kristin!
⁠
I’m a Registered Physiotherapist and the Founder of East Mill Physio, and I’m so excited share a little bit about me, and why I love what I do. 🙌
⁠
💡 I have a special interest in both orthopedic and pediatric care, and I’m incredibly passionate about helping kids and teens move with confidence through every stage of life. I especially love empowering young girls to advocate for themselves and teaching them how to set the foundation for lifelong health and strong sport performance. I also love to provide Performance Care Physical Therapy to help athletes stay injury-free and performing their best.

✨ Fun fact: Before becoming a PT at the University of Toronto, I did my undergrad in Buffalo, where I played 4 years of Division 1 Volleyball!
⁠
💬 My mission is to be the person I needed when I was a girl. There were so many missed opportunities for me as a young athlete, and I want to help change that for even one girl who’s in a similar situation. I was hungry for knowledge, but it wasn’t available to me. I wanted a mentor to support me when I was in pain and show me a path forward—but I didn’t know how to find that person until much too late.

As I grow and evolve as a human, I keep learning new lessons that younger versions of me would have thrived knowing. Now, I get to share that wisdom with the next generation. Helping girls and athletes feel strong, supported, and capable in their bodies is one of the most rewarding parts of what I do.

For me, it’s not just about recovery or physio—it’s about building a foundation for a lifetime of movement and confidence. 💛 If you of your child are looking for help recovering from an injury, or want a proactive approach to feeling great in your body, I am here to help!

All the best,

Kristin

07/30/2025

🏷Here is your permission slip.

🏃‍♀️If you need to take the summer off from team training, that is ok.

🏐If you need to sit out of a big competition, that is ok.

✨When you make decisions that are in the best interest of your health and wellbeing, everyone benefits.

👉🏻In fact, taking a break may be one of the best ways to improve your performance.

✨Regardless of what the world may lead you to believe, it is always okay to take a break from your sport, training, job, roles. Always.

👏🏻It has been so inspiring to watch athletes stand up for themselves, and one another because I know this means bright things for the future of mental health and athletics.

💕I wish this example had been set for me as a young girl.

👉🏻I wish my sophomore self had known this - the girl who was so exhausted and burned out that she would go into practice every day wishing she would injure herself so that she could finally have some time off - even if just for one practice 🏐.

👧🏼The girl who was shamefully happy when she was told she needed back surgery 🤕because it meant she finally had a "good enough" reason to take a break from the sport she was falling out of love with.

🙏I am grateful for the bravery of those who stand in the spotlight because I know it means better things for the next generation.

✨It is always okay to take a break. Your reason is a good reason. There are plenty of people who have your back.

💕The right people will support you, no matter what. If they don't, they aren't your people.

👊🏻The Team at EMP is here for you!

07/23/2025

✨Freedom. Unrestricted use.

✨We believe you deserve to move freely.

✨To have unrestricted use of your body.

✨To be free of limitation.

✨You deserve to be who you want to be, and to do what you want to do.

Pain holding you back?

Do you have an injury that is keeping you out of sport 🏐?

✨At the root of our work is a desire to help you find the freedom to do the things you want to do 🏐and to go as far as you want to go.

✨If you are feeling stuck, know that it is entirely possible to get back to doing what you love, and to feel good doing it 👊🏻.

✨Anything is possible if you are willing to do the work.

✨Here to help you stay injury free, feeling good and playing your best.

💌Please reach out if you have any questions or are in need of some guidance.

Best wishes,

The Team at EMP

07/16/2025

Did you know that your period can be your monthly 🗓 check-in on your health?

Cool right?

Your cycle 🩸 will often tell the story before you notice obvious health problems.

Your period should arrive regularly, smoothly and without having an effect on your normal activities.

Period pain 🙅‍♀️that keeps you from going to school, work, or participating in your sport is not something that you are just meant to live with.

It is an opportunity to dive deeper and improve your health (🥗🧘🏼‍♀️🤸🏼‍♂️💤).

Imagine how much better you will feel if you can make some changes to optimize your health.

Want to learn more? Check out our website or send us a DM!

All the best!

The Team at EMP

Address

294 East Mill Street
Elora, ON
N0B1S0

Opening Hours

Monday	8am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 5pm

Telephone

+15195033990

Website

http://www.eastmillphysio.ca/

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Welcome to East Mill Physio in Elora

East Mill Physio offers a different experience from your traditional physiotherapy clinic. Here, I take a holistic approach to the treatment of your pain and movement problems with full consideration for your widely complex physiology. My approach includes a comprehensive evaluation of all body systems to determine their relative contribution to any pain and/or movement dysfunctions.

Treatment often involves a combination of:

Education: to empower you in your health and performance by facilitating your understanding of your body and it’s unique needs

Neurofunctional acupuncture: a specialized type of acupuncture used to stimulate the peripheral nervous system to evoke real-time changes in movement, function and symptoms