Why It’s Important To Stick To A Rehab Schedule

why it's important to stick to your rehab scheduleYou’ve been injured, seen a doctor, and now have a rehab schedule. But then life gets in the way. You miss one day of your homework, then another, then another. You have a schedule coming up, but then suddenly have to cancel it, and then forget to book another one. While you were once on the road to recovery after your injury, you’re now struggling with pain and mobility issues. While you can still get back on track, it’s far better to stick to a rehab schedule and prevent any unnecessary hardships in the future.

Professionals know best

It may be your body, but professional sports rehab practitioners know rehab. Your rehab schedule was created after a variety of tests and observations. It was made with clear goals in mind and as an answer to your current problem. More importantly, your rehab schedule only works if you adhere to it.

Focus on your goal

What is your goal on your road to recovery? Instead of just thinking that you want to get back to your previous mobility, think about what that actually means. Do you want to be able to dunk a basketball? Swim across the lake? Compete in a marathon? The more specific goals that you have, the better you are able to work towards reaching them. Having goals can help keep you motivated, even when you want to skip your stretching homework.

You can’t fake practice

We’ve all been there. Whether it was your piano teacher or baseball coach, you would show up for your class or game, and your instructor or coach would ask if you had practiced that week. Sheepishly you would say yes, hoping by some miracle that you had improved on your own and that it wasn’t obvious that you had forgotten to practice.

While you might have thought that you were simply disappointing your coach, the reality is that you were just losing out on your potential. The same goes with your rehab schedule. While the exercises you do with your physiotherapist might be great and beneficial, they would work so much better if they were in conjunction with your practicing. Remember: the only one you are disappointing is yourself.

Keep those appointments

Yes, it can be hard to take time off work for a rehab appointment, or to find a babysitter again, but it’s vital to keep your appointments. Your medical team needs to check in with you to monitor your progress. For example, your rehab schedule may need to be amended, or new factors put in place. Your body is going through a lot and what was prescribed earlier might not work later.

If you need to miss an appointment, schedule a new one immediately. You can’t help others if you haven’t helped yourself.

3 Activities To Keep Seniors Active

3 activities to keep seniors activeOnce people get a certain age, there can be this perception of fatigue and helplessness. However, when you keep seniors active, you encourage them to continue living life to the best of their abilities. Being active is essential, not just for the body but for the mind as well. These are three simple ways to keep seniors active and to enjoy their time.


If you’ve ever spent time in your garden, you’ll realize that it can actually be a lot of work. Gardening is perfect for seniors because it is an enjoyable, low-pressure activity. There is a real satisfaction of ridding your garden of weeds and being able to see flowers bloom. Gardening can be as slow of an activity as needed, so there’s no pressure to finish in a certain time. Seniors can take their time, stop for breaks, and return as needed.

There are a few precautions that seniors should take while gardening. A foam pad is recommended to kneel on instead of bending over which can place a lot of strain on the back. Water is also important, especially in the hot summer months. If possible, it’s best to garden in the early hours of the day, before the sun becomes too strong. However, as long as these basic precautions are taken, gardening is a great way to keep seniors active.


Walking is the perfect exercise for people of all ages. Not only do you get to move outside, but the slower pace allows for socialization. There are often walking clubs in local communities that seniors can sign up for. Alternately, call up some friends and make a point of getting together regularly. Seniors can plan their own route or make a coffee shop their final destination. And, if the weather isn’t cooperating, most malls will open their main doors to provide a safe space for walking groups to enjoy. Alternately, if any seniors have knee issues, they may want to check out the local track ring as the surface is a bit more cushiony.

As with gardening, it’s recommended to walk in the earlier hours of summer months. And if going on longer walks, be sure to keep hydrated. Finally, investing in a decent pair of walking shoes will help keep the entire body supported.


Watching children is a lot of fun, but a lot of work as well. For those that are interested and able, babysitting is a great way to keep seniors active. Now, babysitting shouldn’t be for a long time, depending on the person, but even short bursts of interactions with small children should be encouraged. Whether it’s playing blocks or even a fun game of hide and seek, there is a lot that seniors can do with children. The natural energy of children is infectious and without even knowing it, a lot of movement happens.


5 Leg Stretches You Don’t Want To Miss

5 leg stretches you don't want to missWhether you’re an athlete or just someone who wants to stay limber, stretching is a great way to keep your body moving. It’s also key as a preventative measure, should an accident occur. The more flexible your body is, the more it is able to withstand the day to day impacts that are thrown its way. If you’re not sure what the best leg stretches are to do, we can help.

Hamstring Stretch

The muscles above your knee, at the back of your leg, are your hamstrings. These are the powerhouse of your body. Without strong, flexible hamstrings, it can be hard to walk or carry items. To perform a hamstring stretch, begin by placing your knees on the floor. Then, stretch one leg out in front and place it between your hands. Your arms should be shoulder-length apart. Hold the stretch for 30 seconds and then switch sides.

Hip Opener Stretch

Our hips get used a lot, but they are often overlooked when it comes to stretching. But, for better balance and core strength, it’s important to open up the hips. Start in a lunge position where one leg is at a right angle and the other leg is stretched out. Then, lift your leg up so only your toes are touching the floor. Gently twist your body so that it is open in the opposite direction. Keep one hand on the ground and lift the other hand towards the ceiling Hold for 30 seconds and make sure your core is engaged.

Butterfly Stretch

This is one of the best leg stretches because it engages your leg muscles, core, and back, all at the same time. Start by sitting on the ground and bring your feet together. Gently lean forward so that your chest comes down to touch your feet, or as close as you can. Your back should be straight, and you should be able to feel your ab muscles tighten. Take a breath and shake out your legs before completing the stretch for a second time.

Forward Fold

Place your legs shoulder-width apart and stand up straight. Then, bend over at the waist and lower your head to the ground. Your shoulders and neck should be relaxed but continue to bend over as far as possible. Pause and hang for 30 seconds, allowing gravity to work with you. Slowly bend your knees and gently return to a standing position. At the end, you should feel not only stretched out, but also a bit more energized thanks to the increase in blood flow.

Reclining Position

Taking its name from a yoga pose, this is a great leg stretch that helps to loosen hip joints. Lie on your back on the floor. Bend your knees and place your feet flat on the ground. Then, take one leg, still bent, and bring it over to rest on the other knee. Hold on to this leg and gently pull your leg into your chest until you can feel the muscles tighten. Hold for 30 seconds and repeat with the other leg.

5 Ways Swimming Can Help With Rehab

5 ways swimming can help with rehabGetting back to where you used to be after an injury can be hard work. Physically, you just don’t have the strength or endurance. And mentally, it can be frustrating to know that so much hard work will be involved. Thankfully there are many tools that can get you back to where you want to be. Swimming can help with rehab and should be used when possible.


You’ve probably familiar with the adage that swimming is a low-impact activity. But what does this really mean? Basically, swimming allows you to be active and get your body moving, without putting additional stain on your muscles and joints. After an injury, it’s important to get your body moving so that your muscles are able to stretch and heal themselves. But even simple exercises such as walking can still put too much strain on your body.

Swimming can help with rehab because you can keep your whole body active. You don’t have to worry about strains on your joints or muscles and you can have a better range of motions.

Not Weight-Bearing

If you have a foot or leg injury, it can be hard to exercise it. But, it’s important to keep it stretched and flexible so that your muscles can move and heal. Once you’re in the water, the weight is taken off of a foot. You can then move it without worrying about additional pain. The same goes for back injuries. Once you are in the water you are weightless. Pressure is instantly relieved from your injured spot. As a result, you can move better and help to strengthen your body. Just be careful as too much movement can be felt at a later date through strains.

Keep Moving

If you don’t use your muscles, you will start to lose them. After an injury it’s important to rest. But if you rest too long, the road to recovery can be longer than necessary. This is why swimming can help with rehab. Once you enter the pool, you give your body a much needed opportunity to move. You can slowly stretch your muscles and allow them the opportunity to work again. Start with gentle stretches to keep muscles loose and flexible. You can them work up to a more vigorous routine.

Keep In Shape

After an injury you will want to take things slow. However, once your doctor has signed off on more activity, swimming is a great way to stay in shape. There are many water aerobic exercise classes that can help you stay active and keep fit. Even if you have an injury, swimming can allow you to moderate your movements and still get a good workout in.

Stay Positive

Recovering after an injury is as much about physical shape as it is mental fitness. The more your move, the more energy you will have. Your mood will lift, and you will become more motivated to reach your rehab goals. Swimming can help with rehab because it can give you a sense of purpose. It can allow you to feel like yourself again.

4 Best Stretches You Don’t Want To Forget

4 best stretches you don't want to forgetWe’ve all been there. Stretching dutifully before a workout. Wondering if this is actually going to help or not. But, not knowing an alternative, we keep doing them. Well, as research into athletics becomes more in-depth, the science behind stretches has evolved. Stretches fall into two main categories: static and dynamic. Static stretches are what we’re primarily used to. Staying still while stretching individual parts of our body and holding for a few seconds. Dynamic stretches help move joints so that they can go through their full range of motions. Both types of stretching have their place, but if you want to focus on getting ready for a workout, be sure to incorporate dynamic stretching into your routine.

Walking Lunge

Lunges help to target your legs, glutes, and your core. Start by standing tall and place your feet shoulder-length apart. Lift your chest and put your shoulders back. Then, step forward with your right foot and lower your body until your right thigh is parallel to the floor. Both knees should be bent at 90 degree angles. After holding for a few seconds, bring your left food forward into a standing position. Repeat with the opposite leg. You can keep doing a row of lunges.

Hip Circles

Opening up your hip flexers is a great way to increase flexibility. This is a nice and simple dynamic stretch. Stand up with your legs shoulder-length apart. Place your hands on your hips. Then, move your hips making a clockwise circle. You can start with small circles and increase to larger circles. Move in one direction for 30 seconds and then repeat in the opposite direction.

Leg Swings

To help get your legs warmed up, this is a great, flexible stretch. It targets your hamstrings and glutes, while also working your hip muscles and joints. Stand up and extend your arms out from your side to keep your balance. If you struggle with balance, you can also hold on to a wall or chair with one arm. Raise your right leg to your side and then swing it back and forth in front of your body. Be sure to lift your chest and engage your core. Your back should also be straight. Swing your leg for 30 seconds before alternating to the other leg.

You can swing each leg from side to side and then switch to back to front for a whole range of motions.

Shoulder Roll

Shoulders are often forgotten about in stretching. But not only is important to warm them up for any arm movements, by relaxing our shoulders we can also eliminate tension caused by daily stresses. Start with your feet apart and your shoulders relaxed with your arms by your side. Then, slowly move your shoulders in a circle. Continue for 30 seconds before switching directions. This is actually a great stretch to do any time of the day.

How To Keep Fit In The Winter

how to keep fit in winter Bears hibernate in winter, and humans are often sorely tempted to do so as well. Instead of settling into the couch, though, do your best to keep fit in the winter. Here are some easy ways to keep moving, even when it’s freezing outside.

Join a Group

It’s surprising just how many free outdoor clubs there are that you can join, even in the winter. Groups like the November Project are free to join and meet weekly, usually in the morning. All ages and abilities are welcome, so you don’t need to feel self conscious about anything. What’s best is that if you work out with a group, it helps to really motivate yourself. The energy is contagious and will help you power through the frozen weather.

Set up a Home Gym

If you can clear a bit of space in a garage, basement, or rec room, try to set up a space that lets you move in the comfort of a heated area. You don’t actually need a lot of room for a proper exercise routine. Even 10 feet by 10 feet is plenty to move. Look online for exercise videos that will motivate you and set up a TV or computer screen to follow along with. Then, set aside 30 minutes every day to work out. Whether it’s early in the morning or after work, be sure to take this time for yourself to boost your energy and keep fit.

Eat Healthy

It can be hard to find fresh produce in the winter and fruit and vegetables that are available can be very expensive. As a result, eating healthy can be hard in winter. However, if you want to keep fit, you need to have a balanced diet to fill you with enough energy to keep moving. Look for frozen vegetables as these are still nutritious but often cheaper than fresh items in the winter. Beans and lentils are a great source of protein and are also part of comforting recipes.

We often overindulge over Christmas, and December is a good time to get back on track. Strive for balance, though. If you cut out all the treats in your diet, you aren’t going to stick to it. Instead, meal plan and track your food so that all food groups are included. Food diaries are an easy way to see just what you are consuming and help you to see patterns about your food choices.

Set a Target

Springtime is full of running races, so sign up for one in the winter so that you have a goal to work towards. Whether it’s 5 kilometers, 10 kilometers, a half marathon, or even a full marathon, find a race that has an inspiring location and sign up for it. By committing yourself, you feel obligated to keep fit. Work backwards from your goal so that you know just what type of training is involved. There are many sample running and workout schedules that will help you determine what weekly targets you need to reach to be able to meet your end goal.

Do I Need to See a Doctor or Do I Need Physiotherapy?

Physiotherapy ThornhillPeople who sustain musculoskeletal injuries are often left with a question: “Should I see a doctor or physiotherapist?” It’s a good question and any confusion is certainly understandable. After all, we’re trained to “go to the doctor” when anything happens to us; whether that’s the flu or an injury sustained while working out at the gym. The fact is however, that when it comes to injuries related to physical activity either one is acceptable. Although to be sure the experiences will be quite different. The following should help clarify things for you.

GP or Physiotherapy Thornhill?

If you’ve experienced a significant injury while exercising or playing sports you may be confused over whether to see your GP or seek physiotherapy in Thornhill. Here is a short Q&A that should help clarify things for you.

Q) Which one is better equipped to make a proper diagnosis?

A) While most people’s default answer is “doctor” the fact is that today’s physiotherapists have the diagnosis and treatment of musculoskeletal injuries down to a science. A qualified physio possesses all the knowledge and skills necessary to make an accurate diagnosis. In fact, it’s not uncommon for a GP to refer a patient to a physiotherapist for a diagnosis.

Q) Which is better qualified to treat my injury?

A) That depends of course on the injury. Many musculoskeletal injuries are best treated via a program of physiotherapy and the GP will tell you that. Although for things like an ACL tear there is no doubt you will need to see a surgeon to have it repaired. And in some cases the physio may refer you to a doctor to obtain a relevant prescription.

Q) What if a proper diagnosis calls for scans?

A) Neither a general practitioner nor a physiotherapist is able to perform scans so both will have to refer you to a third party. As such the question then becomes “Who is best qualified to decide if I need scans?” 20 or 30 years ago the answer may well have been your doctor. Today, however both are qualified to determine which type of scan would be most effective – X-Ray, MRI or CT.

Q) Which is better qualified to devise and exercise program?

A) With few exceptions this is the domain of the physiotherapist. GPs, surgeons and other specialists routinely refer patients to physiotherapists who then devise a graduated exercise regime that enables the patient to attain full recovery from their injury. No self-respecting pro athlete today would consider recovering from an injury without an exercise regime designed and monitored by a physiotherapist.

Q) Do I need a referral to see a physiotherapist?

A) Professional physiotherapists, like those at Active Care, are fully qualified to be first-contact healthcare providers. Which means there is no need to go to a GP or other specialist first.

If you have any questions regarding what a physiotherapist can do for you or wish to make an appointment for physiotherapy in Thornhill call Active Care Health Services today on 905-762-0225.

Physiotherapy as a Preventative Measure

physiotherapy in Thornhill Physiotherapy is mostly thought of as a treatment method, but research shows that it can be utilized as a preventative measure too. We are quick to turn to Google for advice on how we can prevent injuries and conditions, but have you ever thought that your physiotherapist might be the answer to some of your concerns? Here are a few areas in which physiotherapy can be used as a preventative measure:

Preventing Falls

Physiotherapy is a well-known method of preventing falls amongst the elderly. As we get older and become less active, our muscles weaken and we often struggle with balance problems, which leads to falls that could potentially be very serious. Physiotherapists are qualified professionals who can help the elderly to strengthen their muscles through exercise, which could prevent them from falling.

There are many exercises physiotherapists can suggest to improve balance. Falls often occur when a person tries to stand up from a chair and then loses their balance. Physiotherapists can educate patients on how to get up without losing balance.

Physiotherapy and Sports Injuries

It is safe to assume that everybody knows that exercise is important. Something many people don’t think or often simply neglect is how to exercise and participate in sports in a way that is safe for our bodies. Physiotherapists know which muscles need to be strengthened for what activities, and are able to provide you with training, warm up and cool down exercises that will strengthen the right muscles, which will, in the end, prevent injuries.

Prevention Through Educating

While the normal man on the street have no idea even how many muscles we have in our bodies and where they all are, a physiotherapist knows exactly how our muscles function and how our bodies move. With this knowledge, they are able to educate people on how to take care of their bodies and muscles. Let’s take a look at only two of the ways in which physiotherapy in Thornhill could educate people and thus prevent injuries:

  • Correcting Posture

Bad posture can have many negative effects on our bodies, such as chronic neck and back pain, poor circulation, increased stress, and more. By educating people about the importance of good posture and how to achieve it, physiotherapists help to prevent these negative effects from happening.

  • Carrying and Picking up Things

It might seem like an easy thing to do and education on how to do it seems redundant, however, our muscles take a lot of strain when we carry heavy items. If you don’t think about your body you could end up with serious injuries. At our physiotherapy in Thornhill practice, we are able to show you how you can safely carry everything from a schoolbag to furniture.

Physiotherapy in Thornhill

These are only a few ways in which physiotherapy is used as a preventative measure for injuries and muscular problems. If you’re in need of physiotherapy in Thornhill or if you would like more information on prevention through physiotherapy and how it works, contact us.

5 Signs that You May Benefit from Attending Physiotherapy Sessions

Physiotherapy in TorontoOften times our clients at Active Care Health Services will come to us with a vexing problem that would have likely yielded fairly quickly to physiotherapy if they had come to us weeks or even months earlier. While we understand that it’s not always blatantly obvious when you may need help from a physiotherapist there are nonetheless signs that you can look for and which should not be ignored that will help you maintain the robust health you have always enjoyed.

When it’s Time to Seek Physiotherapy in Toronto

In an effort to help you avoid unintentionally allowing a minor problem to mushroom into something significant we are going to look at 5 warning signs that indicate you should make an appointment with the physiotherapist.

  1. Chronic pain – If you suffered what you believed to be little more than a nuisance injury and yet pain from that injury simply won’t yield to NSAIDs or rest you should consider consulting with a physiotherapist before things get out of hand. There may be underlying tissue damage that’s more serious than you realized or you may be doing things in the normal conduct of your day that are aggravating the situation.
  2. Balance issues – Sometimes after an injury people find themselves losing their balance unexpectedly. Sometimes the problem will yield with time but if it doesn’t the wise thing to do is to seek physiotherapy in Toronto. The physiotherapist can help retrain your body to move without losing balance which can stave off potentially damaging falls in the future.
  3. Problems with mobility – For example: people who have spent months in a cast recovering from a broken leg are often surprised at how much muscle mass they’ve lost in that leg while it was wrapped in plaster. The best course of action in such a case is to work with a physiotherapist to restore strength and proper movement to the affected limb.
  4. Insomnia – There are any number of things that can cause a person to lose sleep including illness, injury and stress. If you’re finding it difficult to get the sleep you need you shouldn’t simply accept that situation. You should seek out quality physiotherapy in Toronto and nip insomnia in the bud before it begins to affect your life and career.
  5. Seemingly unrelated pain – If you recently experienced an injury you may also be experiencing unexplained pain in areas that are seemingly unrelated to the injury itself. These types of phantom pains can be disturbing and may indicate a larger underlying problem that could benefit from physiotherapy. Don’t wait until it’s too late.

Active Care Health Services is Here to Help

The worst thing you can do if you’re experiencing symptoms that can’t be easily explained or treated with common over the counter medications is to ignore them. The better decision is to seek out physiotherapy in Toronto at the GTAs premier physiotherapy clinic; Active Care Health Services. Give us a call today on 905-762-0225 to find out more.