Physio To Live Better (2026)

14/08/2020

Osteoarthritis (OA) is the most common chronic condition affecting our joints and it is a major cause of disability in older people.
It commonly affects joints in our hands, knees, hips, and spine, but can occur in any joints of the body.
It can cause pain, stiffness, swelling, decreased range of motion, and can greatly affect function.
There is no cure, but there are ways to manage it and limit its impact on one’s life. Exercise is a key component in the management of OA.
Regular exercise can alleviate pain; increases strength, balance and mobility; and improves function and quality of life.
An exercise program can include activities such as walking, cycling, running, swimming, yoga, resistance training, and much more !
It is important to start at lighter intensities and shorter durations, and progress slowly.
Individuals with OA should consult a trained healthcare professional to ensure that the exercise program is individualized and tailored to their needs.
References:
-Larmer, P. J., Reay, N. D., Aubert, E. R., & Kersten, P. (2014). Systematic review of guidelines for the physical management of osteoarthritis. Archives of physical medicine and rehabilitation, 95(2), 375-389.
-McAlindon, T. E., Bannuru, R., Sullivan, M. C., Arden, N. K., Berenbaum, F., Bierma-Zeinstra, S. M., ... & Kwoh, K. (2014). OARSI guidelines for the non-surgical management of knee osteoarthritis. Osteoarthritis and cartilage, 22(3), 363-388.

21/07/2020

Hamstring muscle injuries are very common in sports such as soccer, football, rugby, or track and field.
A recent systematic review investigated the role of the nordic hamstring exercise (NHE) in hamstring injury prevention.
They analyzed 15 studies (total of 8459 athletes) in which the effect of including the nordic hamstring exercise in injury prevention programs is evaluated and found that there was a 50% reduction in hamstring injuries in groups who performed the NHE.
Not only the NHE is an excellent exercise to build stronger hamstrings, this study also shows that athletes should include the NHE in their training sessions to reduce their risk of hamstring muscle injuries.
To perform the NHE, start in a kneeling position with your heels stabilized by another individual or an object (couch, bench, weights…) and slowly lower your body to the ground while keeping the upper body in line with the hips. Once you’ve lowered yourself to the ground, use your arms to push yourself back up to the starting position.
You can start by performing 1-2 sets of 5 repetitions of this exercise 1-2x/week, and progressively increase.
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References:
-Van Dyk, N., Behan, F. P., & Whiteley, R. (2019). Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. British journal of sports medicine, 53(21), 1362-1370.

15/07/2020

Just like it is okay to eat a big fat burger once in a while, there is no issue with wearing high heels, tight dress shoes, or cushioned running shoes on occasions.
However, you do want to limit the amount of time you spend in this kind of conventional footwear for the following reasons.
- Supportive arches and cushioned soles decrease foot strength, as those components take over the functions of the muscles and cause them to become weaker.
- Cushion and a raised heel decrease proprioception and sensory input to the brain, as there is a greater barrier between the ground and the sensory receptors of the foot.
- A raised heel changes our walking and running mechanics, and can lead maladaptive running patterns.
- A narrow toe-box and rigid frame cause the foot to be compressed and restrict a lot of movements from happening within the foot.
- A toespring puts the toes in extension, which places a small but constant tension on the plantar fascia.
Instead, allow your feet to function the way they are designed to by choosing footwear that is flat, thin-soled, wide, and flexible.
If you want to transition from a conventional-type footwear to a more natural or minimalist-type footwear when performing physical activities, it is important to transition gradually and progress slowly to decrease the risk of injuries, since your body requires time to adapt to this change.
Refer to my previous posts on the importance of spending time barefoot for references.
Special thanks to for providing me with info that guided the content of this post 🤓
@ Montreal, Quebec

10/07/2020

Our foot consists of 28 bones and 33 joints. There are natural movements happening in all parts of our foot, allowing it to adapt to uneven surfaces.
Shoes immobilize our feet to different degrees, preventing the natural movements from occurring.
Babies have a wide forefoot and splayed toes. This is how feet are supposed to develop.
Most shoes are too narrow and do not give enough space for the feet.
Shoes change the shape of our feet in the long-term, and can lead to deformities.
Allow your feet to move freely by spending time barefoot.
References:
-D’Août, K., Pataky, T. C., De Clercq, D., & Aerts, P. (2009). The effects of habitual footwear use: foot shape and function in native barefoot walkers. Footwear Science, 1(2), 81-94.

08/07/2020

Proprioception is the awareness of how our body is positioned and moving in space. It is essential for balance, stability, and proper movement.
Our feet have thousands of sensory receptors that constantly send info to the brain. Shoes create a barrier between the sensory receptors in our feet and the ground, limiting the information sent to the brain, and therefore, decreasing our proprioception.
The thicker the sole and the more cushioned the shoe, the less proprioceptive input the brain receives.
Train your proprioception and stimulate your sensory system by spending time barefoot and by walking on different surfaces.
References:
-Lieberman, D. E. (2012). What we can learn about running from barefoot running: an evolutionary medical perspective. Exercise and sport sciences reviews, 40(2), 63-72.

06/07/2020

Foot health is an essential but often forgotten component of physical health. Our feet have to provide a strong and stable base for the rest of the body, and dysfunctions at the base can lead to problems at the knees, hips, and back.
When the load placed on muscles is decreased, those muscles will become weaker, and this is what happens when we wear conventional shoes.
Conventional shoes typically have a raised heel, a lot of support and cushion, a narrow toe-box, and are quite rigid.
Most conventional shoes come with built-up arches, even though arches in the foot are naturally formed by our muscles and ligaments. Since the shoe is now doing the work of the muscles, they will eventually become weaker and will no longer be able to support the arch once the shoe is removed. ‘’Flat feet’’ is often due to muscles unable to support and maintain the arch.
Spending time barefoot is a great way to train the muscles in your feet. If being barefoot causes you pain or discomfort, begin by only spending a few minutes barefoot every day and progress slowly to build up your strength.

01/07/2020

Static stretching involves holding a position at the end-range of movement for a certain length of time.
Stretching can be incorporated in an exercise routine, but it should not be the main component for the following reasons.
1. There is no clear evidence that static stretching reduces injury risk or improves performance. Also, other components (such as muscle strength, muscle endurance, proprioception, and more) may play a more significant role and lead to greater health benefits.
2. Muscle stretching does not prevent delayed-onset muscle soreness (DOMS), whether it is performed before exercise, after, or both before & after.
3. There are other ways to improve flexibility, such as being more active or performing strengthening exercises through full range of motion, and those activities will result in greater health benefits.
4. The mechanisms of stretching are not clearly understood yet, but one of the reasons why an individual has more range of motion after stretching is through greater tolerance of the stretch sensation. The uncomfortable sensation of stretch becomes more comfortable with time, allowing you to go further in the movement. Therefore you are not ‘’gaining’’ range of motion, but rather ‘’given access’’ to range of motion you’ve already had.
This being said, some people enjoy stretching or may even find it relaxing. It therefore has some benefits.
Stretching is not useless, but should definitely not take up most of the time in your exercise routine.

25/06/2020

If you’re spending a big part of your day sitting at a desk, it is essential that your workstation is set up in a way that will promote a good sitting posture.
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This checklist can be used as a way to improve your sitting posture. However, remember that an ideal posture is a dynamic posture, where you change your position frequently (refer to my previous post on posture for more information).
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It is also recommended to take regular breaks (every 30 mins) to stand up, stretch, and move around!
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22/06/2020

There is no perfect posture. Even a ‘’straight’’ posture is impossible to maintain for hours and will become uncomfortable after a while.
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The best thing you can do for your body is to move frequently and change your position often.
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It will make you feel better physically, and may even contribute to better productivity by decreasing fatigue and increasing alertness.
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References:
Balasubramanian, V., Adalarasu, K., & Regulapati, R. (2009). Comparing dynamic and stationary standing postures in an assembly task. International Journal of Industrial Ergonomics, 39(5), 649-654.
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18/06/2020

Mental health is equally important as physical health, and both can be improved simultaneously.
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Physical activity is an evidence-based, accessible, and relatively cheap intervention to include into the overall prevention and treatment of mental health issues and disorders.
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It is, however, not the only tool. If you are currently going through mental health issues, I encourage you to reach out to a friend, family member, doctor, or psychologist to seek help.
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References:
- Callaghan, P. (2004). Exercise: a neglected intervention in mental health care?. Journal of psychiatric and mental health nursing, 11(4), 476-483.
- Peluso, M. A. M., & Andrade, L. H. S. G. D. (2005). Physical activity and mental health: the association between exercise and mood. Clinics, 60(1), 61-70.
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17/06/2020

Being more physically active is simpler than a lot of people think. You have multiple opportunities throughout your day to move and exercise. Seize those opportunities 💪🏾
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If there are other ways you incorporate physical activities throughout your day, feel free to share them in the comment section. 🙂

16/06/2020

Hi ! My name is Neel and I’m a soon-to-be physiotherapist!

A wise man once told me, ‘’doctors save lives, but physiotherapists make people’s lives better’’. Those words always resonated with me because I can’t think of anything more rewarding than helping other people improve their wellbeing, achieve their goals, and do the things they love.

The goal of this page is to provide you with evidence-based content on health and wellness that will help you achieve a better, healthier lifestyle. I will cover various areas of physical health, mental health, as well as goal setting and building good habits. I always told myself that I would make a difference in the fields of physiotherapy and healthcare, and this page is me taking another step in this journey.

Physio To Live Better