Innova Physiotherapy

Innova Physiotherapy Specializing in physio, pelvic floor, & kinesiology. Personal, hands-on care to help you feel great.

Progressing safely in your training by gradually increasing your workload is key to avoiding injury and burnout. This th...
03/01/2024

Progressing safely in your training by gradually increasing your workload is key to avoiding injury and burnout. This thoughtful approach allows you to carefully monitor your progress and make adjustments as needed, ensuring you find the perfect balance between pushing yourself and allowing for recovery, which is crucial for achieving your peak performance.

When starting a new program or returning from a break, it’s especially important to build up your intensity smartly and steadily.

Remember to give your body a much-needed “recovery week” every fourth or fifth week, depending on your recovery speed and age. During this week, lighten your training load and indulge in gentle, active recovery activities like walking, yoga, or cycling.

Embracing this journey with self-compassion, recognizing and accepting your body’s limits with kindness, can be a challenge but is incredibly rewarding. Let’s celebrate every step of progress, big or small, together!

We love resistance bands because: ✔️Resistance bands are versatile and portable, allowing you to perform a wide range of...
02/28/2024

We love resistance bands because:

✔️Resistance bands are versatile and portable, allowing you to perform a wide range of exercises virtually anywhere.

✔️They provide constant tension throughout the movement, helping to strengthen muscles and improve muscle endurance.

✔️They can enhance mobility by promoting flexibility and joint stability, making them suitable for both strength training and rehabilitation purposes.

✔️Their adjustable resistance levels make them suitable for users of all fitness levels, making them an accessible and effective tool for achieving fitness goals.
•
•
•
•

Walking on rest days can be beneficial for several reasons:Active Recovery: Walking promotes blood flow and helps flush ...
02/22/2024

Walking on rest days can be beneficial for several reasons:

Active Recovery: Walking promotes blood flow and helps flush out metabolic waste products from your muscles, aiding in recovery from intense workouts.

Joint Mobility: Gentle movement like walking can help maintain joint mobility and flexibility, preventing stiffness and reducing the risk of injury.

Low-Impact Exercise: Walking is a low-impact activity that puts minimal stress on your joints, making it suitable for recovery days when you want to give your body a break from more intense workouts.

Improved Circulation: Walking stimulates circulation, delivering oxygen and nutrients to your muscles and organs, which can aid in recovery and overall health.

Recognizing signs of potential injury or strain is crucial for maintaining physical health and preventing further damage...
02/20/2024

Recognizing signs of potential injury or strain is crucial for maintaining physical health and preventing further damage. Some common indicators include:

Pain: Persistent or sharp pain during or after physical activity can indicate an underlying injury or strain. Pain that worsens with movement or does not improve with rest should be taken seriously.

Swelling: Swelling around a joint or muscle may signal inflammation and tissue damage. It can be accompanied by warmth and redness in the affected area.

Decreased Range of Motion: Difficulty moving a joint through its full range of motion may indicate muscle or joint stiffness, injury, or strain.

Weakness: Weakness in a muscle or limb, especially if it develops suddenly or is accompanied by pain or instability, could indicate an injury or nerve issue.

Instability: Feeling unstable or wobbly while standing, walking, or performing activities that require balance may suggest ligament or muscle weakness or joint instability.

Numbness or Tingling: Numbness, tingling, or pins-and-needles sensations in a limb or extremity may indicate nerve compression or injury.

If you experience any of these signs or symptoms, it’s essential to listen to your body and seek help promptly. Ignoring potential signs of injury can lead to further damage and prolong recovery time. Consult with a healthcare professional, such as a physiotherapist or doctor, for an accurate diagnosis and appropriate treatment plan. Remember, early intervention is key to preventing long-term complications and getting back to doing what you love safely and effectively.
•
•
•
•
•

Body clicks, such as those in the knee or shoulder, are often referred to as joint crepitus. These clicking, popping, or...
02/08/2024

Body clicks, such as those in the knee or shoulder, are often referred to as joint crepitus. These clicking, popping, or cracking sounds can occur due to various reasons, including air bubbles within the joint fluid, ligament or tendon movement over bone, or cartilage wear and tear. While occasional clicks may be harmless, persistent or painful clicking may indicate underlying joint issues that require attention.

Physiotherapy can play a crucial role in addressing joint clicks and associated discomfort. Specific stretches and range of motion exercises can help improve flexibility and reduce stiffness in the joint, potentially alleviating clicking sensations.

By addressing the underlying causes of joint clicks and implementing targeted interventions, physiotherapy can help reduce discomfort and improve joint function.

For aging populations, physiotherapy can help improve balance and muscle strength— reducing the risk of slips and falls....
02/05/2024

For aging populations, physiotherapy can help improve balance and muscle strength— reducing the risk of slips and falls.

Physiotherapy isn’t just about preventing falls; it’s about making daily life easier. It helps with things like walking, moving around, and staying independent.

Ready to supercharge your workday? Let’s talk about the magic of standing up! 🚀 If your job involves long hours of sitti...
02/02/2024

Ready to supercharge your workday? Let’s talk about the magic of standing up! 🚀 If your job involves long hours of sitting, incorporating standing breaks can be a game-changer.

Standing keeps your body engaged and on the move, reducing the risks associated with prolonged sitting, like obesity and heart disease. It’s a recipe for a healthier, happier you! 🌈

Why? It keeps you energized, improves posture, and boosts productivity.
•
•
•
•

Rushing the healing process can lead to incomplete or inadequate recovery. When tissues, whether they are physical or em...
02/01/2024

Rushing the healing process can lead to incomplete or inadequate recovery. When tissues, whether they are physical or emotional, are given the time they need to heal properly, they are more likely to return to their pre-injury or pre-trauma state. Incomplete healing can result in lingering issues or even exacerbate the problem.
•
•
•
•
•

Pleasure starts with a discussion. Talking to your partner about s*x is an essential aspect of a healthy and satisfying ...
01/31/2024

Pleasure starts with a discussion. Talking to your partner about s*x is an essential aspect of a healthy and satisfying intimate relationship. Communication is the key to understanding each other’s desires, boundaries, and needs in the bedroom. Here’s why having these conversations is crucial:

🍑Open dialogue allows you to express your s*xual desires and fantasies while also giving your partner the opportunity to do the same. Sharing these thoughts can lead to a deeper connection and intimacy.

🤝Discussing your boundaries and limits helps create a safe and respectful environment. Knowing what is off-limits ensures that both partners feel comfortable and respected during s*xual encounters.

🍆Talking openly about s*x fosters trust between partners. When you can communicate your desires and concerns without fear of judgment, it strengthens the emotional connection and builds trust.

🛏️If you encounter challenges or issues in your s*xual relationship, discussing them openly can lead to finding solutions together. Whether it’s addressing performance anxiety, trying new things, or seeking professional help, open communication is the first step toward resolution.

💞Sharing your thoughts and feelings about s*x with your partner can deepen the emotional bond between you. The more you understand each other’s desires and needs, the more satisfying and fulfilling your s*xual experiences can become.

Remember that these conversations should be approached with empathy, respect, and a willingness to listen. Be open to your partner’s thoughts and feelings, and create a safe space for honest and open discussions about s*x. In doing so, you can cultivate a healthier, more fulfilling s*xual relationship that brings pleasure and intimacy to both of you.
•
•
•
•
•
•
*xpositivefeminism *xpositivity ***a *xualhealth *xpositivity *xeducation

Childbirth can bring changes to your pelvic floor. With post-pregnancy physiotherapy, you can address issues like incont...
01/30/2024

Childbirth can bring changes to your pelvic floor. With post-pregnancy physiotherapy, you can address issues like incontinence, pain, or prolapse. It’s about taking control of your body and ensuring a strong foundation for your future.
•
•
•
•
•
•

Recovering from injury takes time. It’s crucial to listen to your body and avoid rushing the recovery process, as this c...
01/29/2024

Recovering from injury takes time. It’s crucial to listen to your body and avoid rushing the recovery process, as this can lead to setbacks.

Emotional and mental health play a significant role in recovery, so seek support from friends, family, and healthcare professionals.

Remember, every step, no matter how small, is progress.

•
•
•
•
•
•

Pelvic floor physiotherapy offers significant benefits for pregnant individuals, including:Reduced Pregnancy-Related Dis...
01/26/2024

Pelvic floor physiotherapy offers significant benefits for pregnant individuals, including:

Reduced Pregnancy-Related Discomfort: As the body changes during pregnancy, discomforts like lower back pain, pelvic girdle pain, and urinary incontinence can arise. Pelvic floor physiotherapy helps in strengthening and relaxing pelvic muscles, which can alleviate these discomforts and improve overall comfort during pregnancy.

Preparation for Childbirth: Strengthening and learning to effectively relax the pelvic floor muscles can aid in the birthing process. It can lead to a more controlled and potentially smoother labor and delivery, as well as contribute to a faster recovery postpartum.
•
•
•
•
•

Let’s chat about something important - overtraining. It’s great to be dedicated to your fitness goals, but sometimes mor...
01/26/2024

Let’s chat about something important - overtraining. It’s great to be dedicated to your fitness goals, but sometimes more isn’t always better. Overtraining happens when you push your body beyond its ability to recover, and it can sneak up on you.

Symptoms to watch out for:

💪🏻Persistent muscle soreness that doesn’t go away with rest.
🐌Feeling drained instead of energized after a workout.
🛌 Trouble sleeping or changes in your mood.
🏋️Plateaus or declines in your performance.

Remember, your body needs time to rest and repair. It’s essential to balance intense workouts with adequate recovery time and to listen to your body’s signals. Mix in some lighter activity days or take an extra rest day when needed. Your health and well-being should always come first. Let’s train smart and take care of our bodies!
•
•
•
•
•

Pain, whether physical, emotional, or psychological, is a very personal experience that can significantly impact your li...
01/24/2024

Pain, whether physical, emotional, or psychological, is a very personal experience that can significantly impact your life. It’s a signal from your body or mind that something needs attention. Recognizing the validity of your pain is the first step towards seeking help and understanding your needs.

Remember, acknowledging your pain doesn’t make you weak; it’s a brave step towards taking care of yourself and moving towards healing and recovery.
•
•
•
•
•

Let’s talk about something that’s often kept quiet but is incredibly common: incontinence. Whether it’s a little leak wh...
01/23/2024

Let’s talk about something that’s often kept quiet but is incredibly common: incontinence. Whether it’s a little leak when you laugh or a concern during exercise, you’re not alone. The good news? Pelvic floor physiotherapy can be a game-changer! 🌟

This specialized form of physio focuses on the pelvic floor muscles, which are key in controlling bladder and bowel movements.

Benefits include:
👉 Improved control over bladder and bowel functions.
👉 Enhanced recovery post-childbirth or surgery.
👉 Increased s*xual health and comfort.
👉 Reduced back and pelvic pain.

Remember, seeking help is a sign of strength, not weakness. Pelvic floor physio can help you regain confidence and improve your quality of life.

Bouncing back from an illness or injury isn’t easy, but remember, you’re not alone. Physiotherapy can be your ally in th...
01/20/2024

Bouncing back from an illness or injury isn’t easy, but remember, you’re not alone. Physiotherapy can be your ally in this journey. It’s all about finding that balance – enjoying your favorite sports, taking it one day at a time, and being kind to yourself. Remember, consistency is key, not perfection. Whether it’s easing back into your routine or taking a break when needed, listen to your body. With the right support and mindset, you’ll be back on track before you know it!
•
•
•
•
•
•

Physical intimacy beyond pe*******on can include kissing, cuddling, touching, manual stimulation, oral s*x, and the use ...
01/18/2024

Physical intimacy beyond pe*******on can include kissing, cuddling, touching, manual stimulation, oral s*x, and the use of s*x toys. These activities can be forms of s*xual expression and can be as fulfilling as penetrative s*x for many people.

S*x is about exploration and pleasure. This can mean discovering what feels good, understanding one’s body and the body of the partner, and experimenting with different types of stimulation and activities to find out what is most enjoyable.

•
•
•
•
•
•
*xpositivefeminism *xpositivity ***a *xualhealth *xpositivity *xeducation

As you cradle, rock, and soothe your baby, your body adapts in surprising ways, often leading to aches and discomfort th...
01/16/2024

As you cradle, rock, and soothe your baby, your body adapts in surprising ways, often leading to aches and discomfort that can linger unnoticed. Physiotherapy can help heal and mitigate these discomforts.

Forward Shoulder Roll: Carrying your baby can cause your shoulders to roll forward. This can lead to tension in the neck and shoulders.

Lower Back Curve: The weight of your baby can increase the curve in your lower back, leading to discomfort or pain.

Pelvic Tilt: Holding your little one can cause a forward tilt in your pelvis, affecting the alignment of your spine.

Muscle Imbalances: Frequent carrying on one side might lead to muscle imbalances

•
•
•
•
•
•

Address

Kingston, ON

Opening Hours

Monday 7am - 4pm
Tuesday 7am - 7pm
Wednesday 7am - 4am
Thursday 7am - 7pm
Friday 7am - 3pm

Telephone

+16134533002

Website

Alerts

Be the first to know and let us send you an email when Innova Physiotherapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Innova Physiotherapy:

Shortcuts

Share

Category