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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.

11/12/2025

💢Thumb Pain 💢

Dealing with Texter’s Thumb, De Quervains Tenosynovitis, or maybe you sprained it while playing sports? Have you noticed that rest isn’t helping enough? It’s time to do some rehab 👌

One of the best ways to get started with thumb rehab is to do isometric and banded exercises. Luckily both types of exercises are easy to access due to only requiring simple equipment. When doing these exercises is important to pay attention to how your thumb feels. We are looking to challenge the thumb without flaring up your symptoms. This means we want the exercises to be pain-free. It is also important to give your thumb some rest between sets I like to usually do at least two minutes of rest And anywhere between 2 to 3 sets.

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🇨🇦 Pain or performance issues? Now accepting new patients in North York, Richmond Hill & Markham. Book in with us by using the link in bio.

11/10/2025

🚨Back Pain and Hip Flexors🚨

Did you know that “tight” hip flexors can cause low back pain? Your strongest hip flexor is called the psoas major, and this muscle extends from the front of your hip to the front of your lumbar vertebrae and discs. When this muscle is in contracture (which is a shortened muscle that limits range of motion, in this case hip extension or lumbar extension) it can force you to move in suboptimal ways... leading to stressing some tissues more than necessary and causing low back pain.

Here are some common symptoms of hip flexor related low back pain:
✅ Low back pain with crunches or ab workouts
✅ Low Back Pain when standing
✅ Low Back Pain when playing sports like basketball
✅ Low Back Pain when lying down on your back

If one or more of the above symptoms apply to you it might be worth your time to give your hip flexors some attention. Luckily contractures are easy to address, all you have to do is stretch! Stretching should be at a low intensity (4/10 or less), completed once or twice daily, and held for 2 minutes at a time. Swipe left to take a look at some of my favorites

🇨🇦Now with 4 locations across the GTA! Google us by typing “Rehab Hero” to find a location near you

11/06/2025

What is an OMP?

It’s a type of therapist that focuses on movement as a whole, not as individual components. Our bodies are complex systems, and incorporates multiple muscles and joints to create a single action. This is why it is important not to only understand individual areas like the knees, hips and shoulders, but to understand how they relate to the rest of our bodies.

And an osteopathic manual practitioner does just this (not to be confused with an “osteopath”). An OMP examines the body and uses muscle energy techniques like PIR/PNF to help the body move in ways that it’s not.

Jake has the unique experience of being a personal trainer as well. By understanding how the body moves from a pattern and strength & conditioning standpoint he can help you to move pain free.

Visit us in North York for your first session with a Manual Osteopath. Just go to Google and search up “Rehab Hero”.

10/29/2025

Sometimes “Bad Form” is actually “Good Form” (Keep Reading) ⬇️

Recently there has been A LOT of criticism online about doing things with “perfect” form. But what is perfect form really?

This question has honestly not been answered very clearly according to research. In actuality, a lot of what we perceive as “good form” doesn’t help to reduce risk of injury, even though it may improve “performance”. So then what causes injury? Its exercise dosage and relative strength. Today’s post will focus on relative strength. Its about how strong you are compared to the activity that you attempted.

This is where getting “sloppy” comes into play. Our bodies are made to MOVE, and into awkward positions too. Rarely do we ever move in a single plane of motion. We bend through our spines to pick things up from the ground, we often twist as we walk or run. We move, and we move in ways that can’t be carefully monitored 24/7. So how do we improve the odds in our favor when it comes to injury management? We TRAIN movements that we need in unexpected events, and YES this means we bend completely through the spine.

The question I often get when prescribing “sloppy” movements is: Will I get hurt doing this? And the answer is: the poison is in the dosage. Many injuries are due to doing too much too soon after doing too little for too long. So take these movements slowly, especially if you’re not used to moving in multiple ranges of motion.

Swipe left to see how we develop someone’s spine to handle movement. Through gradual exposure to increased ranges of motion your body will adapt and grow RESILIENT.

Here we have Osteopathic Manual Practitioner Jake showing us how he helps patients move pain free.

🇨🇦 Now with 4 locations across the GTA! Google us by typing “Rehab Hero” to find a location near you

10/22/2025

DEALING WITH SHOULDER PAIN

Have you ever though about stretch-strengthen exercises? What are they exactly and how can they help? Keep reading ⬇️

When it comes to dealing with shoulder pain, most programs emphasize strengthening the rotator cuff or on scapular stabilization exercises (and for good reason!). While these can be quite helpful at reducing pain and restoring function, they are often limited to working the shoulder within your comfortable mid ranges of motion. This means they don’t always challenge the deep stretched positions, which tend to be the last few angles to feel better. This is where Stretch-Strengthen comes into play.

One of the most underrated muscles to target for shoulder pain is the Latissimus Dorsi. That’s right. The Lats. While this is commonly known to be a “back muscle” due to its anatomical location, in terms of function it is very much so a SHOULDER muscle. And any anatomy textbook would agree if you read it’s action (shoulder extension and internal rotation). By completing stretch-strengthening exercises you simultaneously build up shoulder strength while increasing shoulder flexion and external rotation ranges of motion. This is usually one of the last steps in a shoulder program, but often a missed one that helps to fully resolve issues. Swipe left to get a 5 exercise program.

🇨🇦 Now with 4 locations across the GTA! Google us by typing “Rehab Hero” to find a location near you

10/19/2025

HIP JOINT HEALTH

Doing exercises for the hip isn’t just about strengthening the muscles around the hip, it’s also about keeping the JOINT CAPSULE in check. A joint capsule is an important piece of connective tissues made up of ligaments and tendons that surround and stabilize a joint. For the hip specifically, it can be implicated in conditions such as osteoarthritis, hip impingement, or labral tears. Luckily, since it is a biological tissue, it is subject to recovery via progressive overload.

For the hip joint, it can be target through mobility exercises that focus on ROTATION. This includes BOTH internal AND external rotation, especially when combined with other movements such as flexion and abduction. Swipe left to see a series of mobility exercises that can be done daily to improve your hip range of motion and function

🇨🇦 Now with 4 locations across the GTA! Google us by typing “Rehab Hero” to find a location near you

10/12/2025

Back pain with deadlifting?

There is a popular belief out there that “deadlifts” are dangerous due to perceived injury rates from the exercise. While it is a high level movement, with the appropriate volume the deadlift can be one of the best exercises to strengthen your low back.

In addition to proper training volumes, accessory exercises can help with improving technique and thereby potentially reducing strain. Here’s one of my favourites to help cue the Latissimus Dorsi to stabilize the core and spine.

👉🏻 follow for more tips

4 clinics across the GTA! Google “Rehab Hero” to find a location near you.

10/10/2025

🚨FIX YOUR BENCH PRESS🚨

🙋🏻‍♂️Do you get shoulder pain during a bench press or notice that things feel ‘uneven’ or ‘off’? Maybe it feels like you can’t generate equal amounts of strength side to side? If these issues are noticed as you progress in weight, your issue may be related to insufficient shoulder stability.

❌As you start to fatigue or increase in weight or volume, your shoulder stability demands go up along with it. The rotator cuff muscles will be the primary muscles responsible for holding things together. So training them in a sport specific movement can be the key to unlocking your gains and breaking plateaus. This exercise can be used as a warm up (do not go until fatigue if your do) but personally I like to use it as a stand alone exercise. The reason I like to train this exercise as it’s own ‘accessory’ workout is to raise my baseline shoulder stability levels. By doing so, your shoulder will adapt and decrease the need to ‘warm it up’.

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🇨🇦 Come check out our clinic in Toronto for your chiropractic, physiotherapy & massage needs. Our treatments take a hands-on approach & progress your movement using principles from strength & conditioning.

10/08/2025

💥THE CORACOBRACHIALIS AS A SOURCE OF SHOULDER PAIN pt. 2!💥

The coracobrachialis is a shoulder muscle that is travels from the front of the shoulder to the mid arm. This muscle is responsible for raising the arm in front of you, and pulling it to your midline. Do to its function, this muscle can sometimes be stressed or over worked when doing overhead pressing motions, bench pressing, or chest fly exercises. When irritated it can generate pain at the musculotendinous junction which is found just at the front of the shoulder.

So what can you do about this? A combination of relative rest from aggravating activities (modified exercises) and strengthening exercises for this muscle can be used to reach full recovery. Of the many exercises out there, I like to do the plate squeeze press exercise. When doing this exercise, it’ll be important to choose a weight that doesn’t aggravate your symptoms.

Generally I like to aim for 8-12 repetitions and go for 2-3 sets about twice a week. If you don’t have access to weight plates, using a pair of dumbbells can work as well

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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: