Rehab Hero Markham

Rehab Hero Markham At Rehab Hero you learn to optimize your movement and to build long lasting results. Visit us today. We practice what we preach.

At Rehab Hero all of our therapists have experience working as a personal trainer or strength coach. Taking principles from strengthening and conditioning, we combine our knowledge to create an effective treatment plan. We know that movement is best understood when experienced first hand.

08/03/2025

🚨Whiplash & neck pain 🚨

Getting neck pain after a whiplash is one of the most common symptoms that can occur. This typically happens as muscles undergo intense eccentric contractions during Hyperextension and hyperflexion mechanisms that occur during this event. This can occur as a result of an accident in a sport or in a vehicular crash.

The weird thing is that sometimes you don’t get pain right away. Sometimes pain can be felt a couple to a few weeks after the injury took place. The good thing however is that strengthening exercises are one of the best ways to stimulate repair! And IMO isometrics are one of the best ways to start.

Isometrics can be done at a low, medium, or high intensity - it really depends on what you can handle. If at a low intensity longer durations are preferred (45-60 seconds). If medium intensity it can be held for roughly 30 seconds. If you can handle high intensity without aggravating symptoms, then 5-15 seconds is a good range to do. The important thing is to give your body rest between reps, usually at a 1:1 work to rest ratio.

Swipe left to see a few examples

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▪️YouTube
▪️Toronto Appointments www.rehabhero.ca

07/24/2025

🚨HIP MOBILITY + STRENGTH🚨

Got hip issues? Maybe your hear a snap or click when you move them into certain positions? Perhaps you have referral pain into your thigh, knee or ankle? 👇🏻

I often get asked “why does my hip hurt or feel tight?” And honestly most of the time it isn’t because you’re “weak” or “uneven”, it has to do with what we call the Law of Entropy. This law pretty much states “if you don’t use it, you lose it”. While these changes are often slow acting and go unnoticed, issues start to arise when physical demands start to increase relative to your norm. Issues tend to arise when someone picks up a new sport or exercise hobby, and in my experience people tend to notice symptoms 1-2 months into their new routine.

So why did you get pain now? Well after not being physically active for a long period of time (or at least in a way that is needed for your new activities) your body will start to expend less energy to maintain physical function - this means your body will do leas to maintain joint range of motion, muscular strength, cardio etc. it will often do enough to maintain your day to day demands - this is why it doesn’t go noticed.

The good news is that your body is incredibly awesome at adapting to new stimulus. By starting a hip mobility routine that graduates into a strengthening one, your body will start to evolve in order to handle your new activities. Swipe left to find a few exercise examples!

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NEW LOCATIONS OPEN IN RICHMOND HILL & DON MILLS!
BOOK NOW BY CLICKING THE LINK IN BIO!
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▪️YouTube
▪️Toronto Appointments www.rehabhero.ca

07/16/2025

🚨TENNIS OR GOLFERS ELBOW🚨

Do you have elbow pain that triggers anytime you try to move a pot or pan? Maybe it hurts to open up jars? Or maybe to open up heavy commercial doors? Keep reading 👇🏻

Both tennis elbow and golfers elbow are conditions that occur due to repetitive strain of the forearm muscles. While each condition affects different parts of the elbow (tennis elbow is on the outside and golfers elbow is on the inside) both tend to get triggered when gripping onto heavy objects. This is why even though the pain is located at the elbow, it happens every time you need to use your hand or wrist.

While stretches can be a great place to start, it won’t be enough to resolve your issues. Instead, incorporating both mobility AND strengthening exercises can help to level up your connective tissues so that they can handle the activities you need to do.

⬅️ Swipe left to see a sample program

Got a question? Let me know in the comments!

▪️YouTube
▪️Toronto physiotherapy www.rehabhero.ca

07/09/2025

💥ROTATOR CUFF STRAIN💥

Did you injure your shoulder and don’t know how to progress with your exercises? Are you finding that light stretches just aren’t doing the job? Are you unsure which exercises can make it feel worse? Then keep reading ⬇️

A rotator cuff strain is a tear within one or more of the rotator cuff muscles, namely the supraspinatus, infraspinatus, teres minor and subscapularis. Of these muscles, the most commonly affected one is the supraspinatus muscle.

If you’ve been following along my page, I uploaded part 1 of this series 2 weeks ago. Those exercises addresses what to do in the early stages of your recovery to maintain range of motion. At this point however, upgrading to the next phase of your program is needed. Here we focus on re-introducing muscle contractions in comfortable range of motions.

For these exercises the main focus is to contract with as much effort as you can tolerate without triggering pain. We do these through isometric contractions. While performing this exercise, it is important to pay attention to how things feel as you ramp up and down the amount of effort you are putting through. This set of exercises requires a free wall to use as a stable form of counter resistance, and a yoga block or foam roller to help with positioning.

🙌🏻 Do you have a friend with rotator cuff issues? Tag a FRIEND that NEEDS this!

07/02/2025

🚨SHOULDER PAIN DURING OHP?🚨

The overhead press is a popular exercise for developing strong shoulders and deltoids - even outside of the gym setting it lots of benefits in the rehab world as well. BUT sometimes this movement can also be a bit uncomfortable to complete or even produce pain at the end ranges. While doing partial range repetitions, and de-loading the movement are some ways of modifying the exercise, introducing accessory exercises to re-train the rotator cuff to stabilize in these end ranges is in my opinion a better way to boost your recovery (or do all 3 at the same time).

But easier said than done right? Afterall, there are a bunch of rotator cuff exercises out there, but which ones will work best to improve shoulder press range of motion? So today’s post is to help you out with a few exercise examples that you can either do as a warm up or as part of your regular program:
▪️Banded Overhead Press
▪️Lean In Full Can Raise
▪️Kettlebell Carry Abduction
▪️Scapular Push Up with Band
▪️Bottoms Up Arnold Press
▪️Supinated Cross Body Reverse Fly
▪️Dissociated Shoulder Rotation

Have you been having trouble with pain in the gym? Let me know if this post hit home with you ⬇️

Tag a friend that NEEDS this! 🙌

🚨NEW LOCATIONS ARE NOW OPEN IN RICHMOND HILL & DON MILLS!🚨
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▪️YouTube
▪️Toronto - Richmond Hill - Markham - North York Appointments www.rehabhero.ca

06/29/2025

🚨TRICEP TENDONITIS & ELBOW PAIN🚨

💪 The triceps tendon is connective tissue that connects your triceps muscle to the olecranon (elbow bone). This can be found at the back of your elbow and tendonitis pain can be felt during exercises or after exercise. Typically triceps tendonitis occurs as a result of repetitive strain and/or repetitive overload. As such, one solution is to slowly strengthen the tendon back up so that it can handle your activities without becoming overworked. Afterall, the stronger your tendons, the more they can handle.

📚 So what types of exercises help? Bodyweight resisted or weight lifting exercises can help, but some strategy is required. Exercises for tendonitis walk on a fine line between working through discomfort (not pain) while still being challenged (usually around 6-7/10 rate of perceived exertion). While modifying movements as eccentrics are helpful, isometrics and concentric exercises may be more useful to work around pain and flare ups. Swipe left for examples of progressive exercises 👈

🚨NEW LOCATIONS ARE NOW OPEN IN RICHMOND HILL & DON MILLS!🚨
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▪️YouTube
▪️Toronto - Richmond Hill - Markham - North York Appointments www.rehabhero.ca

06/25/2025

🚨FIX KNOTS IN YOUR BACK🚨

Do you have some pain or stiffness in your back? Do you feel it in and around your shoulder blades? Maybe it feels worse with deep breaths, or with neck or shoulder movements?

💪 Rhomboids are a set of muscles that connect your shoulder blades to your upper half of your thoracic spine. These muscles are found in what we call the interscapular region. While these muscles are often BLAMED for being the cause of pain, discomfort, or stiffness in the area - often they have little to do with the symptoms that you’re experiencing. This is why simple stretches and massages don’t tend to leave long lasting relief. It’s not that these things don’t work, its that it’s not the rhomboids that are the problem to begin with.

📚So what could be causing your pain? In instances where stretches and massages don’t work, you need to start thinking deeper. I’m referring to the joints of the thoracic spine, namely the thoracic facet joints, costotransverse joints, and costovertebral joints. These joints can be pain generators, particularly when they are hypomobile (unable to move through their full range of motion). For joints to recover, motion is lotion. By doing exercises that get you to move your joints to MOVE you can stimulate recovery. This happens as movement is NEEDED to circulate joint fluid (known as synovial fluid) that is required to deliver nutrients needed to recover.

👈Swipe left to see some exercise examples:
▪️Seated Rhomboid Stretch
▪️Elevated Child’s Pose Side Stretch
▪️Wall Thoracic Extension
▪️Segmental Cat Cow
▪️Lumbar Cat Cow
▪️Seated Foam Roller Thoracic Extension
▪️Band Assisted Thoracic Rotation

Check out our brand new clinics at Richmond Hill and Don Mills! Link in bio

🙌 Tag a friend that NEEDS this!

▪️YouTube
▪️Toronto Appointments (Chiro, Physio, Massage) http://www.rehabhero.ca

06/18/2025

🚨ROTATOR CUFF MOBILITY STABILITY STRENGTH🚨

Rotator cuff recovery can vary from person to person, but full programs should include elements of mobility (when limited), stability, and strength. Some people “fail” recovery programs due to a lack of progression from one type of exercise to the next, or due to the lack of program structure in general. Often I see programs specifically catered to just “mobility”, or just “strength” but really the body doesn’t just recover from just one type of exercise or activity. In reality, programs should include elements of all types of exercises - as needed - for your specific limitations. This might mean you need a mobility exercise in one direction, stability in another, and strengthening on top of it all.

In today’s post we have elements of all 3. There are joint mobilization exercises, joint mobility exercises (which are different from joint mobilization exercises), stability exercises and strengthening exercises. Just swipe left to view them all. Please note that NOT ALL exercises shown are required for your recovery. You can get away with 2-3 movements that FEEL best for you. You can try them out, see how you feel, and if improvements are made then stick with it for a few weeks. Progress from there.
Got a question? Let me know in the comments below!

Now accepting new patients at both of our clinics in Toronto and Markham. Check in with us by using the link in bio!

🚨NEW LOCATIONS OPENING IN RICHMOND HILL & DON MILLS!🚨
WIN A YEAR OF MASSAGE AT THESE LOCATIONS BY CLICKING THE LINK IN BIO!

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▪️YouTube
▪️Toronto - Richmond Hill - Markham Appointments www.rehabhero.ca

06/11/2025

🚨SHOULDER STABILITY🚨

If you’re dealing with shoulder issues, introducing shoulder stability exercises can go a long way. While one of the main functions of the rotator cuff is to rotate your shoulder, truly it’s main role is to stabilize the shoulder during movement. It does so by co-contracting agonist and antagonist muscles to maintain “ball and socket” joint congruency.

So how do you go about increasing joint stability? There are multiple ways to do so and personally I like to use them all. Here are a few strategies:
Perturbation exercises - these exercises are about stabilizing a joint while an external force attempts to move it out of place. An example of this would be the first video Isometric exercises - these exercises aim to hold a single joint position against a load. An example of this would be the second video in todays postIrradiation exercises - these exercises use increased effort to increase muscle recruitment. An example of this would be video 4 (grip the ball with max effort)Strengthening exercises - these exercises increase the capacity of your muscles to handle load. An example would be video 5
The good news is that joint stability can increase in multiple ways. This means that you can pick 1-2 strategies that you respond to the most for better results.

Got a question? Let me know in the comments below!

Now accepting new patients at both of our clinics in Toronto and Markham. Check in with us by using the link in bio!

🚨NEW LOCATIONS OPENING IN RICHMOND HILL & DON MILLS!🚨
WIN A YEAR OF MASSAGE AT THESE LOCATIONS BY CLICKING THE LINK IN BIO!

➖➖➖➖➖
▪️YouTube
▪️Toronto - Richmond Hill - Markham Appointments www.rehabhero.ca

06/04/2025

☀️morning mobility routine 😎

Does your back ever feel stiff in the morning? One cause can be due to your joints. joints, unlike muscles, don’t have blood pumping towards them to help them recover from your daily activities. Instead, they have their own joint fluid called synovial fluid. The key thing to understand is that this fluid requires the joint to MOVE in order for it to circulate and deliver nutrition effectively.

👆🏻based on that information, today we bring you a list of exercises that target the joints of your back. To facilitate overall joint function it is generally recommended to work on flexion, extension and rotation, so we included exercises of all 3 types into this morning routine.

Try doing 1 set of 10-15 repetitions of each exercise and let me know how it feels!

What are you doing for joint health?

Featuring Rehab Hero Don Mills clinic director and physiotherapist Tuan (.the.pt ) and Markham Massage Therapist Jonah (.rehab)

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NEW LOCATIONS OPENING IN RICHMOND HILL & DON MILLS!
WIN A YEAR OF MASSAGE AT THESE LOCATIONS BY CLICKING THE LINK IN BIO!
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▪️YouTube
▪️Toronto Appointments www.rehabhero.ca

05/30/2025

💥FIX YOUR GOLFER’S ELBOW💥

Golfer’s elbow, also know as medial epicondylagia, is a repetitive stress / overuse condition of the common wrist flexor. These muscles are responsible for flexing the wrist, and co-contract in activities that require grip strength (such as opening jar or holding a heavy pot/pan). While things like stretches or self massage techniques can help in the moment, for long term recovery these muscles need to get stronger in order for them to handle daily stresses more easily. In essence, this condition arises when the elbow can’t handle your daily demands. So by increasing your elbow’s capacity to do so (by making it stronger) you can minimize how irritated they get.

First I like to start things off with a tendon gliding exercise to ‘warm things up’. Following a single set of 10 reps of these I like to do a wrist rotation strengthening exercise, a wrist flexor strengthening exercises and finger flexor strengthening exercises. By doing these 3 types of exercises you give your elbow muscles multi-directional strength and ABILITY. Generally speaking, strengthening exercises are done for 8-12 repetitions for 2-3 sets, resting for 1-2 minutes between sets. They are done 2-3 times per week (please rest between rehab days in order to facilitate recovery!). ⬅️ Swipe left to see examples of strengthening exercises

🇨🇦 Still dealing with pain or performance issues? Now accepting new patients at both of our clinics in Toronto and Markham. Check in with us by using the link in bio!

🚨NEW LOCATIONS OPENING IN RICHMOND HILL & DON MILLS!🚨
WIN A YEAR OF MASSAGE AT THESE LOCATIONS BY CLICKING THE LINK IN BIO!

➖➖➖➖➖
▪️YouTube
▪️Toronto - Richmond Hill - Markham Appointments www.rehabhero.ca

05/28/2025

🚨PLANTAR FASCIITIS 🚨

Plantar fasciitis is a painful condition that affects the bottom of your foot. Most notably the pain is often felt on the inner aspect of the heel but can also be felt along the medial longitudinal arch of the foot. This is typically worse in the morning during the first few steps out of bed, but can also be felt after getting up following prolonged periods of time where your foot has been idle.

If you’re wondering how to do exercises for plantar fasciitis swipe left for exercise videos. Generally a healthy mix of both for mobilization exercises and foot strengthening exercises are needed to recover from this condition.

The first 3 videos are joint mobilization exercises that focus on “unlocking” your foot. The last 5 are progressive strengthening exercises. Of the 3 strengthening exercises pick 3 that are pain free yet challenging and perform them every other day.

🇨🇦 Still dealing with pain or performance issues? Now accepting new patients at both of our clinics in Toronto and Markham. Check in with us by using the link in bio!

🚨NEW LOCATIONS OPENING IN RICHMOND HILL & DON MILLS!🚨
WIN A YEAR OF MASSAGE AT THESE LOCATIONS BY CLICKING THE LINK IN BIO!

➖➖➖➖➖
▪️YouTube
▪️Toronto - Richmond Hill - Markham Appointments www.rehabhero.ca

Address

7181 Woodbine Avenue, Unit 111
Markham, ON
L3R1A3

Opening Hours

Monday 8am - 8pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 10am - 7pm
Saturday 10am - 4pm
Sunday 10am - 4pm

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+16479479491

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About Us

Rehab Hero is a clinic where you come as you are, and do your best. Our therapists offer both manual therapy and exercise programming aimed at helping you achieve your health goals.

At Rehab Hero all of our therapists have experience working as a personal trainer or strength coach. Taking principles from strengthening and conditioning, we combine our knowledge to create an effective treatment plan. We know that movement is best understood when experienced first hand.

We practice what we preach.

At Rehab Hero, we’re always expanding our services to meet the needs of our community. Currently some of the services available include: