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Rehab Hero Markham

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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.

09/14/2025

🚨🚨“KNOT” IN YOUR BACK?🚨🚨

A “muscle knot” is slang for a tender spot in the muscle, and sometimes refers to a trigger point that has referral pain. While this can be something that you’re experiencing, sometimes it’s not the muscle at all… sometimes it’s the joint that lies beneath it.

Joints in the upper or mid back region below to the thoracic spine. There are numerous joints here including facet joints, your discs, and costovertebral / costotransverse joints (joints between the ribs and the spine). Although each of these joints move different from each other there is one underlying commonality- they all like movement!

This is how we get rid of that “knot”. We start by simple moving the joints in the thoracic spine through their full range of motion. This helps them to recover and gets rid of aches and pains. Just swipe left to see a few different strategies on how to do exercises at home!

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🇨🇦 Pain or performance issues? Now accepting new patients in Toronto & Markham. Book in with us by using the link in bio.

09/12/2025

❌FIX YOUR SACROILIITIS❌
📚 Sacroiliitis is a condition that can affect one or both sacroiliac joints. These joints are formed between the tail bone (sacrum) and the pelvis (ilium) and can get irritated following an acute accident such as a fall, or as a result of repetitive stress (such as experienced in over training / high volume lower body training). Pain can be felt locally at the low back, back of the pelvis, or buttock region. Hallmark signs of this condition include pain during transitional movements (like getting out of a car, or standing up from a seated position), or in movements that region high amounts of SIJ stability such as during a squat or deadlift.
✅ Luckily joints typically respond well to movement, and the sacroiliac joint is no different. Exercise goals include developing the pelvic muscle to stabilize the joint. Here are a few exercise examples:
▪️ Hip Adduction Squeeze
▪️ Pelvic Setting
▪️ Supine Clamshells
As pain levels decrease exercise difficulty should be increased using compound movements to progress your rehab. Here are some exercise progressions:
▪️ Single Leg Glute Bridge
▪️ Mountain Climber Holds
▪️ Adductor Squeeze Toe Touch
📍 Still experiencing pain? If you’re in the GTA and want to see one of our qualified clinicians click the link in bio to book an appointment
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09/10/2025

🚨DYNAMIC SHOULDER STABILITY🚨

Dynamic shoulder stability refers to your shoulder’s ability to react to movement for solid joint congruency. If underdeveloped one can experience symptoms of pain, stiffness or muscle aches with diagnosis’ like labral tears, rotator cuff tears, or shoulder impingement. The great thing about these types of exercises is that it almost has a place in every shoulder rehab program. Swipe left to see a few exercise examples that you can easily include into your warm up, cool down, or regular routine.

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09/07/2025

💢 TIGHT AND SORE HIPS? 💢

Feeling sore into the hips? Maybe you feel it on the front of your or groin, to the side or in the back? Maybe it’s time to partake in a recovery routine 😇

Today we have a very simple goal, to create a 10-15 minute DAILY routine that can help to address limitations in the hip that can be contributing to your pain, stiffness, soreness or aches. These exercises can be done at ANY time of the day, we just recommend that your body is WARM 🔥 before you start.

Swipe left to view all 6 exercises:
▪️Assisted Butterfly Stretch
▪️90/90 Hip Hinge
▪️Hip Adductor Rock Back
▪️Hip Circles
▪️Dynamic Incline Pigeon
▪️L-Sit Cossack Squat

Need some EXTRA help? Come visit us at one of our four locations across the GTA! New clinics in Richmond Hill and North York

09/03/2025

HIP HEALTH

If you’ve been following my page, you would have heard this multiple times: progression is king 👑. Developing healthy hips is about identifying your baseline (or starting point) and progressing forwards week-to-week through the upgrading of your exercises. In this case we progress through flexibility exercises (stretching), to mobility exercises (end-range activation), to strengthening exercises. The progression from one type of exercise to the next can often take days to weeks, so save this post for when you’re ready to unlock the next phase!

Today’s post is about developing healthy hip extension. This movement is primarily driven by the gluteus maximus and hamstring muscles, and range of motion can be limited by tight hip flexors (such as iliacus, psoas major). When limited, one of the primary goals during the early stages of rehab is to increase passive range of motion. By first stretching our hip flexors we can unlock our ROM so that we can activate our glutes through it’s FULL range of motion. This is where the Thomas Stretch fits in. Once unlocked, we follow up with activation exercises so that our hip flexors are trained to stabilize and contract in our new range of motion (Thomas Crunch). Once this has been completed we then progress towards glute focused exercises.

We get our gears going with a Quadruped Hip CAR. This gets us to engage all 3 glutes in all planes of motion. Now that our glutes are primed up we can proceed to a gravity-resisted movement (Glute Starfish) which can be progressed into a band resisted exercise (Glute Starfish Row).

This is just a sampler of how exercise progression can look. The great thing about rehab is that there are multiple ways to address the same issue, but the underlying theme of PROGRESSION should always be part of the process.

How are you progressing through your rehab journey?

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🇨🇦 Toronto appointments www.rehabhero.ca

08/31/2025

💥ROTATOR CUFF STRAIN💥

Did you injure your shoulder and don’t know what to do for the first week or two? Are you afraid certain exercises might make things worse? Then keep reading ⬇️

A grade 1 rotator cuff strain is a micro tear injury to one of the four rotator cuff muscles. When strained, it can hurt to contract these muscles, making it painful to raise the arm in many different directions. While it might not hurt when rested, going for pure rest is NOT the most optimal way to recover.

Instead, doing assisted exercises to MAINTAIN range of motion during the initial stages of healing can help to promote faster recovery. These exercises should be completed PAIN FREE (note that pushing through discomfort can be OK). An example of doing so is using a table to support our arm as we move the shoulder through different ranges of motion. The table allows us to de-load the arm’s weight which can make movement a lot more comfortable.

After about 3-5 days, contracting the muscles through this range of motion may be doable pain free. In this case, simple gliding along the table and lifting the arm up from our tolerable end ranges is how we can start conditioning our shoulder back to full health.

Are you dealing with a shoulder injury? Let me know in the comments below! 👇🏻

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🇨🇦 Toronto appointments www.rehabhero.ca

08/27/2025

💢Dealing with HIP PAIN? 💢

If you’ve completed your flexibility AND mobility program, it’s probably time to make a serious upgrade to a strengthening program. While strength is highly associated with having to lift heavy weights, when you’re getting started you can do simple yet difficult movements that use minimal equipment. This is especially the case when working on END RANGE strength in particular.

⬅️ Swipe left to see a sample program

The bench exercises can use your couch as a substitute if you’re looking to do these at home. The openers and closers will require a pullup assist band, but it can be anchored to anything stable in your home. I personally like to use the leg of a heavy dinning room table, or I like to use a simple doorway band anchor.

Reps and sets can vary depending on the exercise and how difficult it feels. Generally speaking I’d like to aim for a 6-7/10 RPE (rating of perceived exertion). If I manage to hit that target, I like to do 8-12 reps and 2-3 sets, completed 2-3 times per week.

Since many of these exercises work on developing strength in your end ranges, it’s not too uncommon to experience muscle cramps during the first few reps or exercise sessions. This occurs as your muscles aren’t accustomed to contracting in short or long positions -> trust me this will improve over days to weeks. Make sure to warm up before this program and keep electrolytes at good levels to minimize cramping 🙂

08/20/2025

🚨TRY SOMETHING NEW🚨

Are you dealing with chronic or persistently “tight traps”? Have you been stretching over and over again just to find that things never get better long term? If all you’ve been doing is stretching this can be why. Don’t get me wrong, stretching is great for short term relief and for improving range of motion... but it doesn’t do much to improve your CAPACITY to handle daily strains. Instead working on improving mobility & strength can be a much better option.

First we start off with a movement that helps to relieve some muscle tension. We do this so that the sensation of “tight traps” don’t interfere with the rest of our program. Next we do a not-so-quick cervical CAR exercise to warm up our joints and soft tissues. Swipe left to see it.

The next few exercises are used to train up our upper trapezius... along with the middle trapezius, rhomboids, posterior delts, and etc.
▪️Banded Gittleson Shrug
▪️Single Arm Banded Butterfly
▪️Banded Butterfly
▪️Banded High Row

How long have you been doing the same thing on repeat with no long term changes? Let me know if this post resonated with you ⬇️

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These vids were recorded in our brand new locations in Richmond Hill and North York! Google “Rehab Hero” if you’re looking for a clinic in the GTA

08/17/2025

🛑 STOP WASTING YOU TIME 🛑

Have you been told to do basic rotator cuff exercises like the banded external rotations? Don’t get me wrong, this exercise is fine to do during the initial stages of healing, but limiting yourself to these exercises isn’t the most optimal way for you to encourage your recovery. While the name rotator cuff implies that you should ONLY rotate the shoulder to functionally train them, in reality this isn’t the best way to get them to work at all. Additionally their main function is to STABILIZE the shoulder in ALL RANGES OF MOTION. The problem with basic shoulder rotation exercises is that they only train you in ONE plane of motion - which is honestly rarely reflective of our daily demands.

Instead, activating the rotator cuff in MULTI-PLANAR exercises are a better way for you to stimulate recovery. Here’s a quick program I threw together:
▪️Pull Back Full Raise
▪️Deconstructed Face Pull
▪️Face Pull Press
▪️Sword Draw
▪️Front Raise Pulse
▪️Pull Up Press

How long have you been doing the same thing on repeat with no long term changes? Let me know if this post resonated with you ⬇️

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08/14/2025

ROTATOR CUFF REHAB

Todays post is focused on developing the rotator cuff in external rotation. The primary agonist muscles involved include the infraspinatus and Teres minor muscles, with the antagonist being the Subscapularis.

The first thing I like to establish is full passive range of motion, which should be roughly 110 degrees. Aside from static stretching, I like to do eccentrics to get the antagonist muscle comfortable stabilizing in this stretched position (video 1). Once full PROM is achieved I move onto step 2 - developing mobility (video 2-4). For this I like to do lift off variations starting with a standing variation (easiest), progressing to a prone lie (harder), and finishing off with a prone lie with resistance (hardest). This can take several weeks to progress from one exercise to another, so be sure to save this post and revisit when you’re ready for the next vid! Once full mobility is achieved the last step is to work on strength (video 5). This can be progressed by increasing the weight lifted or overall volume.

Remember, there are no perfect exercises - there are only progressive ones. If you’ve been stuck on results and haven’t take a step forward with exercise programming then it’s time for a shake up! Follow along to learn how

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08/12/2025

Dealing with Anterior Ankle Impingement?

Anterior Ankle Impingement is a condition where the soft tissue at the front of your ankle get repetitively pinched leading to pain, soreness or aches. One of the strategies to open up space into this part of your ankle joint is to complete mobility exercises that help with increasing pain-free ankle dorsiflexion.

Swipe left to see a few exercises to choose from. The key thing for picking the right exercise for you is to do an exercise that is challenging but pain-free. Discomfort is OK to push through, but we don’t want to re-trigger our symptoms and make things feel worse. Aim to get as much dorsiflexion as possible by pushing the knee past your toes when leaning forwards.

Mobility exercises are generally completed daily. Generally 8-12 reps of 2-3 sets of 1-2 of these exercises is enough to get you week to week improvements in either range of motion or decreased pain.

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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

08/11/2025

🚨Achilles Pain 🚨

The Achilles tendon is a thick, strong band of tissue that connects your calf muscles to your heel. When injured, it often causes pain at the back of the ankle—especially during activities like running or jumping.
Achilles tendonitis is inflammation of this tendon, usually caused by repetitive overuse or sometimes a single acute injury.

While stretches and self-massage can help relieve pain and stiffness, they don’t fix the root issue. To truly recover, the tendon needs progressive strengthening—this helps the tissue heal and adapt.
Most of this can be done with simple calf exercises, which typically require little to no equipment, especially early on. That said, I’ve also included some progressions using gym tools for when you’re ready to level up.

A general guideline:
🔹 10–20 reps
🔹 2–3 sets
🔹 Every other day

Mild discomfort during these exercises is often okay—it’s part of the healing process. Just make sure to listen to your body and adjust as needed. Swipe left to see exercise examples

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NEW LOCATIONS IN RICHMOND HILL & DON MILLS!
Book an appointment by clicking the link in bio
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▪️YouTube
▪️Toronto 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

Telephone

+16479479491

Website

http://rehabhero.ca/booking

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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.

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: