Movement Recovery Physiotherapy

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Movement Recovery Physiotherapy In-Home Physiotherapy Services

The Movement Recovery Physiotherapy Team playing for the all Filipino League in Ottawa. Keep the energy moving!
02/04/2023

The Movement Recovery Physiotherapy Team playing for the all Filipino League in Ottawa. Keep the energy moving!

Happy Canada Day, Eh! May all of us continue to look after each other for a better humanity.
01/07/2022

Happy Canada Day, Eh! May all of us continue to look after each other for a better humanity.

"In the summertime, when the weather is hotYou can stretch right up and touch the sky"So the song says...Indeed summer i...
21/06/2022

"In the summertime, when the weather is hot
You can stretch right up and touch the sky"

So the song says...

Indeed summer is the most awaited season by many in our beautiful Ottawa. The time to go outside, soak up the sun, run in the woods, climb up the hills...

Fun and wild summer activities are endless! Are you ready? Whether you're preparing to swim and surf, hike and climb, travel and explore, party and dance, we got you covered.

Your movements, endurance, and overall physical resilience to last the whole summertime is our specialty!

We have the right program specifically designed to prepare you not only physically but mentally.

Prepare to get the most out of your summertime!

And let Movement Recovery Physiotherapy help you attain your summer goals!

18/06/2022

The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee. It aids in lateral hip and knee stability, especially when loading or stepping through one leg (walking, running, talking stairs, jumping off one leg, etc).

ITB syndrome typically manifests as knee pain in the outside of the knee.

ITB band pain is common in many sporting activities that requires forceful leg works like running, cycling, volleyball, basketball, dancing, among many others.

Research suggests that affected individuals should incorporate exercises to strengthen the hip abductors or the outer glute muscles, and motor control exercises designed to prevent the affected limb from collapsing inwardly toward the other leg as this may cause discomfort in the region.

Check out some of the many exercises that Movement Recovery Physio incorporate to help you build a robust, pain free IT Band.

✅Book an appointment online. www.movementrecoveryphysio.com

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14/06/2022

Knee pain can be bothersome, but doesn’t have to be complicated. Many times, applying the same principles to different "types" of knee pain can bring about positive and similar results.

Some common movement problems with knee pain are bending the knee with foot on the ground, straightening the knee to its full range, and receiving force or load while going up the stairs.

It is very common to see people with knee pain avoiding these movements. They walk with less knee flexion or bending, they go step on the stairs with only the non-painful leg, they avoid any squatting movements. In the long run, they avoid many functional movements and recreational activities.

In these cases, simple range of motion exercises, use of more hip dominant movements, and graded movement exposure of the lower leg motions, and pain science education are sufficient to get knee pain patients gain their confidence in moving more freely again.

If you are looking to get stellar care and undivided attention, we’re here to help.

✅Book an appointment online. www.movementrecoveryphysio.com

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11/06/2022

Pain at the front of the knee has two common causes. Patellofemoral pain and patellar tendinopathy. Oftentimes they co-exist.

Patellofemoral pain (Runner's Knee) is pain that occurs on, under, or around the kneecap (patella), and is one of the most common complaints of knee pain. It is sometimes called "runner's knee” because it's more common in people who participate in sports that involve running and jumping

Patellar tendinopathy (Jumper’s Knee) is a clinical diagnosis of pain and dysfunction in the patellar tendon. This tendon connects your kneecap (patella) to your shin bone (tibia). Jumper's knee weakens your tendon, and, if untreated, can lead to tears in your tendon.

For both diagnoses, focusing on things like quad strengthening, proper knee mobility around the joint, and gradual progression of exercises can produce excellent outcome.

Here we show sample exercises that can help to improve quadriceps and glute strength while also improving knee mobility, stability, and motor control.

✅Book an appointment online. www.movementrecoveryphysio.com

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08/06/2022

Knee osteoarthritis has been long considered as caused by ”wear and tear” in the joint structures. It’s common belief that certain movements and activities can cause degenerative changes in joint structures.

But the truth is, osteoarthritis is caused more by inflammation than overuse of joints.

In fact, research shows that being sedentary causes a loss of volume of cartilage in the joints, while exercise and frequent movements can help the joints to be healthier by strengthening the soft tissues and bone, and producing synovial fluid to lubricate the joint.

Education and exercise are the main two interventions that are recommended for the treatment of knee osteoarthritis. Sometimes weight loss is also recommended.

Movement Recovery can help you recover from knee osteoarthritis pain and dysfunction.

✅Book an appointment online. www.movementrecoveryphysio.com

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28/05/2022

Knee pain is very common and can be very frustrating. It can happen to anyone, from professional athletes, weekend warriors, office workers, and health workers, to stay-at-home parents. Sometimes it’s painful just walking up or down the stairs, for some it’s when getting up from a chair or walking. And for others, it may be pain with squats or running. Either way, it can start holding you back from doing what you enjoy, or carrying out daily tasks.

Fortunately, knee pain can be managed and you can return to activities that you love doing again in no time.

Let us show you some of the things we let our patients do to help them up and running again, kissing their knee pain goodbye!

As always, these are just sample movements we give to patients. We provide an individualized physiotherapy treatment program.

✅Book an appointment online. www.movementrecoveryphysio.com

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25/05/2022

The knee is the joint that connects the bones of the upper and lower leg. It is needed for pretty much any form of movement – such as running, cycling or swimming. The knee is the body’s largest joint, and it has a fairly complex structure. This structure makes it possible for us to bend and straighten our knees, and to turn them slightly inward or outward.

Knee movement control is particularly important in ascending and descending activities like walking or running uphill and downhill, and even simple activities like going up and down the stairs. Lack of, or weak, motor control in the knee can lead to injury and pain in any of the structures in the knee – tendons, ligaments, and muscles.

Allow us to show you some of the exercises we have to help you train your knee motor control.

✅Book an appointment online. www.movementrecoveryphysio.com

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17/05/2022

The knee joint is one of the largest and most complex joints in the body. It is constructed of 4 bones and an extensive network of ligaments and muscles. The joint is also bathed in synovial fluid which is contained inside the joint’s synovial membrane called the joint capsule.

To maintain good knee functions, it is important that the knee joint is constantly lubricated with synovial fluid. And this is best achieved through movements. Contrary to what most people believe that repetitive pressure in the knee can cause arthritis, challenging our knees through different movements and forces can make them more robust and
resilient.

We've compiled the movements that we have seen to be most helpful and most comfortable in helping and preventing knee injuries. And if you want to know more about how to boost resilience in your knees, as well as other joints in your body, we at Movement Recovery are ready to help.

✅Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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03/05/2022

Do you want to know a secret?

Everyone in the industry accepts this as a fact but not everyone communicates this to the public.

So maybe it’s not really a secret anymore but more like common knowledge we don’t really tell you about.

Are you ready? This might change your whole recovery and fitness routines.
Here we go: The best way to stretch is not to stretch but to use muscle contractions

Let’s make it make sense.
If you want lasting changes and actual lengthening that happens long term, the better strategy is not to pull and tug on tight muscles. It is actually within the very nature of muscles to fight against stretch. Look up the stretch reflex if you don’t believe us.

The better strategy is to contract the tight muscles while moving them to end range or to contract the muscles that do the opposite movement of the tight muscles.

Don’t believe us? Try the three exercises we chose for you today.

They’re not just effective. They also save you time and save you from the agony of that burning and tearing sensation you get so much during the end range of aggressive stretches.

We’re here to help. So if you have problems with tightness, spasms, and lack of mobility, just send us a message and we’ll figure out how to best help solve your problems.

Book an appointment online. www.movementrecoveryphysio.com

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01/05/2022

Are your shoulders tight, stiff, and cranky?

Does your bench press and overhead press feel off?

Do you feel your shoulder clicking with certain activities and movement angles?

Are you starting to plateau on your overhead lifts?

Then maybe you should pay attention and try these shoulder exercises that are so good you might start doing them before every workout session.

First on the list is the dumbbell armbar.
This drill alone lets you stretch the chest and front of the shoulder while activating the muscles around the shoulder blades.
Did we mention it also works the mid-back and T-spine? We just did. Because it absolutely, wonderfully does.

Since you’re already laying sideways with weight, why don’t you go directly onto the side-lying loaded corkscrew? If you think that’s a mouthful, it’s because we can’t stop our mouths from praising how good it feels for shoulder rotation and mobility.

The third exercise is the icing on the cake. The dumbbell tall plank pull-through works the shoulder complex as well as the trunk muscles and this prepares the shoulder for handling load at unusual angles and prepares it for athletic movements as well.

Try them and let us know what you think.

If you’ve been hurting or your shoulders need a break and some TLC, you can visit us for some mobilization and soft tissue work.

Reach out and let’s figure out exactly what you need. We’re here to help.

Book an appointment online. www.movementrecoveryphysio.com

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30/04/2022

Athletic shoulders are wonders of nature and they are downright impressive.

Keeping them healthy is one thing.
Keeping them in top shape for sports performance is another.

Stability. Mobility. Speed. Power.

These are traits of athletic shoulders that take time to build.
So it is just right to invest time to make sure they stay performing at a high level too.

The next 3 exercises are excellent drills not just for shoulder health, but also for top performance.

The prone ball toss works on the upper back and shoulder blade and improves muscle contraction speed and reactivity as well as eye-hand coordination. Perfect for athletes doing throws, pitches, or just about anything ballistic with the shoulder. Some of you might need to start with simple breakdowns of this exercise. Get in touch with us and we will help you out.

The shoulder step-up is perfect for building control and stability. You might be surprised at how much this can help with tightness around the shoulders and upper back too. Don’t be surprised if your bench press starts feeling better as well.

The tall plank rotations are a great time-saver as they are effective in addressing mobility of the shoulder, shoulder blades, and the thoracic spine. Your neck might start feeling better after as well.
Then there’s the added benefit of a core workout. Hitting so many birds with one stone, we wouldn’t be surprised if this becomes your favorite.

We have these and so much more in store for you.

Visit our website and check out our injury prevention programs and athletic training.

If you are looking to get stellar care and undivided attention, we’re here to help.

Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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28/04/2022

One step backward, two steps forward.

If you struggle with shoulder stability and performance, maybe you need to take a step back from your pushing exercises.
Then focus on the muscles at the back part of the shoulders.

No’ it’s not weird.
A well-balanced shoulder is a healthy and powerful shoulder.
Don’t just train the muscles you see when you face the mirror.

The shoulders on your upper back and shoulders have a big role to play in overall shoulder health and injury prevention.
Get strong all across in order to get strong everywhere.

It’s not that complex.
But you know it isn’t that simple.

Give these exercises a try and tell us how they made you feel.

👌These exercises might be simple but they are effective and very helpful. They also give us diagnostic clues. So if you experience pain, discomfort, or difficulty performing these, then maybe it's about time we meet for a more thorough assessment. We take great pleasure in caring for you.

✅Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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16/04/2022

Put your back into it!

The status of the mid and upper back determine the quality of movement displayed by the shoulder.

And that’s why good shoulder health dictates that you twist and turn, and get your back involved.

Here are 3 exercises that do just that.

👌These exercises might be simple but they are effective and very helpful. They also give us diagnostic clues. So if you experience pain, discomfort, or difficulty performing these, then maybe it's about time we meet for a more thorough assessment. We take great pleasure in caring for you.

✅Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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13/04/2022

Do you have mid-back pain?
Pain between the shoulder blades?
Limited shoulder mobility and overhead reach?

Then we hope you pay attention because what we have next are some of the best bang for the buck exercises to relieve your problems.

Give these movements a try and be ready to feel some stretch and comfort immediately.

Movement.
Pain Management.
Mobility.
Strength.
Recovery.

We have it all for you.

Need help? Give us a call and schedule your free assessment.
Some things can’t get better by themselves.
That’s what a helping hand is for.

Come to Movement Recovery Physio.
Where helping hands are all over the place.
Helping. That’s what we’re all about.

👌These exercises might be simple but they are effective and very helpful. They also give us diagnostic clues. So if you experience pain, discomfort, or difficulty performing these, then maybe it's about time we meet for a more thorough assessment. We take great pleasure in caring for you.

✅Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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09/04/2022

Are your shoulders stiff, tight, and achy?
Is shoulder pain wearing you down?
Having a hard time reaching above your head?

Well let’s change the situation and make your shoulders strong, mobile, and healthy.

The shoulder is actually called a complex. Why?
Because the shoulder complex is composed of not 1.. not 2.. not 3..
It is made up of 4 joints!

Maybe this is why you have a hard time figuring out what to do with it when it hurts.
Not to worry though.
Movement Recovery is an expert in making the complex simple for everyone.

Welcome to our shoulder care series where we show you simple and easy to do at home movements to take care of shoulder pain and tightness.

Swipe left to see the first 3 of our series and be ready to give them a try.

Remember, a Movement Recovery video you follow each day keeps pain (and the doctor) away!

👌These exercises might be simple but they are effective and very helpful. They also give us diagnostic clues. So if you experience pain, discomfort, or difficulty performing these, then maybe it's about time we meet for a more thorough assessment. We take great pleasure in caring for you.

✅Book an appointment online. www.movementrecoveryphysio.com

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Movement Recovery Physiotherapy, empowering you to move!

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Opening Hours

Monday 09:00 - 19:00
Tuesday 09:00 - 19:00
Wednesday 09:00 - 19:00
Thursday 09:00 - 19:00
Friday 09:00 - 19:00
Saturday 09:00 - 19:00

Telephone

+13435731608

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