Spine and Sports Physical Therapy & Massage

12/18/2025

💙 30 Years. So Much Gratitude. 💙

On December 18, 1995, Spine & Sports Physiotherapy opened its doors for the very first time. What began as a leap of faith — one week before Christmas — has grown into 30 years of care, connection, and community.

Over the years, this clinic has been shaped by incredible people: dedicated staff, supportive families, and patients who trusted us with their health and became friends along the way. There have been countless stories shared, lots of laughter, a few tears, and so many moments of healing.

To our patients, past and present — thank you for choosing us, for returning when you needed care, and for recommending us to your friends and families. Your trust has meant everything.

I am deeply grateful for this community and proud of the journey we’ve shared together.

💙💚Cheryl

12/04/2025

🛍️ Physio-Approved Shopping Guide: What We Actually Recommend!

Looking for practical gifts? Or building your own home rehab toolkit?
Here are my must-haves as a physiotherapist:

✔ Foam Roller — improves mobility, reduces stiffness, great for back + legs
✔ Tennis Ball or Lacrosse Ball — perfect for glute, hip, and shoulder trigger points
✔ Mini Resistance Bands — glute strength, hip stability, core activation
✔ Long Resistance Band — rows, posture work, shoulder health
✔ Massage Peanut — ideal for spinal muscles + foot arches
✔ Balance Pad — amazing for ankle rehab, fall prevention, and glute activation
✔ Heating Pad or Hot Water Bottle — for tight muscles + chronic aches
✔ Ice Pack — for acute injuries or swelling
✔ Step Platform — excellent for knee rehab and strength training
✔ Yoga Block — helps with alignment, balance, and gentle stretching
✔ Skipping Rope — quick cardio + calf strengthening

🎁 These are inexpensive, effective, and physio-approved.
Perfect for stocking stuffers, home gyms, or injury prevention in 2025!

Want personalized recommendations? Come see our team at Spine & Sports Physiotherapy & Massage.

11/26/2025

Why Book a Balance Assessment?

As the sidewalks get icy and fall-risk increases, strong balance is one of the best predictors of staying safe and independent.

These assessments help to identify:
• Weaknesses in balance
• Slower reaction times
• Core and hip stability issues
• Footwear or mobility concerns
• Fall-risk red flags

A few simple exercises can make a huge difference in preventing injuries. Book an assessment with our Kinesiologist, Meagan Steeves. We also have a 4 session Balance Fitness class starting in January. Call to book your spot ! 545-6030

11/13/2025

Hi ! It’s Cheryl 😊. This article has been in my brain for a long time. It’s one of those pieces that means a lot to me. I think because I’ve been a physio for a long time and I have so many long standing patients that you start to see the patterns of aging sneak in on them. This is a strong pattern I have seen with some of my patients bumping into 70. We can “jump “ into our 70’s not bump and bumble ! So let’s be like Nike ….”just do it “ ! I hope you like the article ….and thank you Vernon Morning Star for continuing to allow me to write articles occasionally.

11/09/2025

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐍𝐄𝐖 ! We’ve never done this before. It’s about time we did ! One day only - FREE BALANCE ASSESSMENTS ‼️

Call to book. We are open on Monday. 250-545-6030.

11/05/2025

𝟐 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 𝐓𝐞𝐬𝐭𝐬 !

How did you do ?

😬Are you worried about skiing this year ?
😬Do you have to hold onto something when you put your shoes on ?
😬How about that ice once winter strikes ?

Make an appointment to see our Kinesiologist, Meagan Steeves. She can give you a few home exercises to work on. 15 mins on some exercises or a broken arm from a fall ? Easy answer hey….

Online book with Meagan. There is space to add a note : “ hey Meagan I need some balance exercises ! “

https://spineandsportsvernon.janeapp.com/ #/staff_member/32

It’s that simple ☺️

We are proud to be one of Vernon, BC's largest and most diversified Physical Therapy and Massage Therapy Clinic.

11/04/2025

🌟𝙼𝚎𝚊𝚐𝚊𝚗 𝚂𝚝𝚎𝚎𝚟𝚎𝚜: 𝚃𝚑𝚎 𝙺𝚒𝚗 🌟

🌟Meagan graduated from the University of Calgary in 2016 with a Bachelors degree in Kinesiology. She is dedicated to helping you move better and feel your best. Meagan combines her expertise in movement science with a friendly approach to support your journey towards improved strength, flexibility, balance and overall wellness. Continuing education: Manual Osteopathic Therapist (MOT) Diploma, Functional Movement Systems (FMS), Precision Nutrition, & Dynamic Neuromuscular Stabilization (DNS).

🌟 Book with Meagan.

https://spineandsportsvernon.janeapp.com/ #/staff_member/32

11/02/2025

For 15 years, Carla has filled our clinic with her kind, calm energy — and her amazing hands!

Born and raised in Vernon, Carla graduated from the West Coast College of Massage Therapy in 1996 and joined North End in 2006. She was the first RMT to join forces with physiotherapists at Spine & Sports, helping to create Vernon’s first integrated physio–massage team — and what a perfect match it’s been!

Carla’s treatments blend deep tissue, trigger point, sports, prenatal, and Dr. Vodder’s Manual Lymph Drainage techniques. Outside the clinic, she’s a true force — a fitness enthusiast, Tough Mudder competitor, Slay the Dragoon and 3rd-degree black belt in Shotokan Karate. Yet she also knows how to slow down, finding peace in a good book, life on her “ranch” and time with her beloved Berners.

💚 We’re so grateful for Carla’s 15 years of dedication, strength, and heart!

✋What is the best part about your job or your day at the clinic?
The amazing people, from the work team to patients! It's rewarding to
see the positive impact we can have to help people feel better with
whatever it is they are experiencing.

✋What do you do to relax or unwind?
It is almost always something outdoors and in nature, usually a walk in
the forest with the bears (aka my dogs)!

✋What’s one fun fact about you that most people don’t know?
I was a somewhat competitive bowler as a kid - and can still bowl a mean
game ;-)

✋What is your favorite way to promote self care?
Encouraging a way to be active and get movement in that feels good for
you and brings you joy

✋Favorite local place for Coffee/snack/ dinner/ drinks?
Love the local bakeries, Okanagan Bakehouse & Hot Bread Shoppe, for
sweet treats!

11/01/2025

Our 12 Days of Christmas Giving is here! 🎄

This year we are proud to support Archway Society for Domestic Peace, leaders in empowering women, children and families to live with dignity and respect.

Please follow our stories Mon/Wed/Fri for the month of November to see how you can help spread kindness this season. The smallest act of kindness goes further than you think💫

10/30/2025

🎃𝕋ℍℝ𝕆𝕎𝔹𝔸ℂ𝕂 𝕋ℍ𝕌ℝ𝕊𝔻𝔸𝕐 ! 👻Ghosts of Halloween past !

10/28/2025

💥 Why Your Calf Keeps Cramping — and How Physio Can Help

Tight, painful calf cramps? You’re not alone. They often come from:

💧 Dehydration or low electrolytes

🏃 Overuse or fatigue

🦶 Tight calf muscles or poor foot mechanics

⚡ Nerve irritation from your back

Physiotherapy can help by:

✔ Releasing tight muscles and trigger points

✔ Teaching stretches & strength work

✔ Checking your posture and gait

✔ Giving tips to prevent it from coming back

✔️ Dry Needling

✔️ Footwear assessment

✔️ Orthotic assessment

💪 Strong, flexible calves = fewer cramps.

Book with our team at Spine & Sports Physiotherapy — your movement experts.