Highlands Wellness & Sports Injury Clinic

02/04/2026

Do mobility between sets of lifting

02/04/2026

Mobility work sucks, but your mobility shouldn’t suck

01/28/2026

This might be the dumbest video I’ve made (so far)

01/26/2026

We use electro-acupuncture pretty often in clinic. It helps calm s**t down so we can start to build things up.

Usually it’s a part of an overall plan that includes hands-on treatment, customized rehab, adjustment and a step-by-step strategy to return to sport/work.

Wanna check it out? Shoot us a message.

01/21/2026

A wonderful Wednesday post

01/19/2026

Slow it down, get good, then gooooooooo

01/13/2026

First blog post of the year! Check out our "Top 3 Tips To Reduce Back Pain This New Year" blog with accompanying video and feel your best at work, sport and home!

We do the simple things very well; we focus on our patient’s goals and get people back to doing the activities that matter to them, with less pain and less worry. Combining movement, better sleep, and strength (with benefits-eligible treatments in Kanata, Ottawa, Ontario) gives you your best chanc

01/12/2026

Rehab and lifting should be challenging enough to stimulate adaptation without just pi***ng everything off

01/06/2026

New year same me. Hopefully with a few more healthy habits.

1. Make em easy
2. Make em even easier
3. Do the easy thing for 30 days
4. Evaluate if you still care about this thing
5. If yes, keep it going or progress it
6. If no, well at least you tried something, pick something else now instead

12/08/2025

Double progression is the answer to sustainable progression built into your workout. Aim for a rep range, then when you fill out that rep range, add weight and restart.

12/02/2025

Incline press to bridge the gap to get to overhead press