Blog Shoulder Injury Uncategorized

Do you have a tear in your shoulder?

We’ve got a bone to pick with the word “tear”. When it comes to shoulder injuries, it is SO misleading! Most people hear that they have a tear in their shoulder and they visualize a muscle that has been completely ripped in two. And that’s just not accurate!

The technical term for this injury is a “Rotator Cuff Tear”. You might also hear the specific muscle name such as “Supraspinatus” which is the most commonly injured muscle of the Rotator Cuff group. You also might hear it referred to as a muscle strain or a “partial thickness” or “full thickness” tear.

In actuality, there are 3 types of “tears” that you can have in your shoulder and only the third and the most extreme kind resemble what you are picturing.

First degree Shoulder Tear

A first degree tear ( or muscle strain… YES it’s the same thing!) involves some irritation and inflammation of the muscle. It is painful but there is NO structural damage. With the right kind of rest and rehab, your body can easily heal from this.

Second Degree Shoulder Tear

A second degree tear involved a small amount of muscle damage. But the beautiful thing about the body is it’s ability to heal from injuries! First and second degree tears will not have any long term damage after the initial healing process.

Third Degree Tear

A third degree tear is the kind that you are picturing. The entirely of the muscle has been torn in two. BUT if the two ends are close together and you are resting or in a sling, your body can still heal from this!

It is only when the two ends migrate farther apart that a surgical solution may be needed.

What should I do if I tore my shoulder recently?

It might be tempting to think that first and second degree tears don’t need rehab. But that would be a a bad assumption.

The body is smart. It wants to avoid pain. So it will begin to do things in a different way to avoid using the painful muscle while it heals. These compensation patterns become your new normal and lead to other muscles working way harder than they are supposed to. Your shoulder will naturally start to round forward in to a more protected position. This position and the compensation patterns will lead to other injuries and pain long term.

Click here to speak with one of our therapists about how we can help.

What should I do if I tore my shoulder a long time ago?

If you tore your shoulder a long time ago and you are still having pain, it is likely that your shoulder did not heal properly the first time around (did you see a therapist for rehab?). The pain you are feeling now is likely caused by the compensation patterns and poor positioning that your shoulder has developed. The pain is being caused by a secondary cause and not the original shoulder tear.

The good news is that the position of your shoulder and these compensation patterns can still be fixed no matter how long they’ve been around. The approach will just be different than if we were seeing you when it had just happened. But, we can still eliminate your pain and get you back to the life you love!

And you may be asking “But what about scar tissue”. And while that is maybe a topic for another day, scar tissue isn’t necessarily bad! Scar tissue forms any time there has been damage to tissue. You likely have multiple areas of scar tissue all over your body and don’t even know it! When scar tissues heals correctly it is flexible and moveable just like normal tissue. It should not cause long term problems or pain.

It is when the scar tissue heals in a way that is not flexible or moveable that it becomes a problem. We can improve how scar tissue moves with your body even after it has developed. But the longer the scar tissue has been around, the longer this process will take. That’s why we recommend you reach out to a therapist sooner rather than later to get this addressed.

Click below to speak with one of our therapists about how we can help

Above all else, we want you to know that there is a resolution for your pain. You don’t need to suffer. You don’t need to be reliant on pain killers. And you might not even need surgery after all!

Reach out to us so that we can help.

Not sure about us just yet? That’s ok. We know that it can be hard to know who to trust in the health care system and we never want you to feel rushed in to making a decision if you just aren’t ready.

Subscribe to our Youtube channel or follow us on instagram or facebook for more helpful tips for your injuries or aches and pains.

Ready to start feeling better? Request to speak with one of our therapists to hear about what we can do to help!

Blog Injury Rehabilitation Uncategorized

Do You Have Arthritis? Here Is What We Encourage You To Do

If you think you have arthritis, know that you do, AND especially if you’ve been told that there is nothing that can be done- you need to watch this video!

Not All Pain is Arthritis

We know it’s easy to jump to conclusions and self diagnose yourself with having arthritis. But there are so many other things that can be causing your pain! Your pain could be coming from muscles, tendons, ligaments, bone, fascia, nerves, etc. And MOST pain is coming from compensation patterns and imbalances. When muscles are tight or other muscles aren’t working, it pulls the joint in a funny way causing pain and causing wear and tear. So, consult with your healthcare provider before jumping to any conclusions.

Arthritis Can be Improved

And even if you know for sure that you do have osteoarthritis, it still doesn’t mean that you are doomed to always be in pain. As I explained above, because most pain stems from imbalances, and imbalances can be corrected! Therefore your pain can be either reduced or eliminated! That’s right… having arthritis does not mean that you will always be in pain!

Fun fact, if you were to do an MRI on a group of healthy and pain free individuals… you will likely find arthritis somewhere! But just because it shows up on a scan, does not mean that it will be causing them pain ( nor does it mean that it is going to get worse over time).

What is Arthritis

Just to be clear, we are speaking about osteoarthritis here ( not rheumatoid arthritis). Osteoarthritis is simply a wearing down of the cartilage within a joint. It is degeneration or ” wear and tear” but as I mentioned earlier… this is not a death sentence. Many people have degeneration within a specific joint and never even know it because they don’t feel any pain.

What Can Be Done

Athletic Therapy can help to resolve the imbalances and compensation patterns that have caused the pain within a joint. We will do a complete whole body assessment to pin point where the problems. And then, we will come up with a game plan to resolve them. This will likely include hands on techniques, stretches and strengthening exercises.

Check out some of our client success stories HERE

Not sure about us just yet? That’s ok. We know that it can be hard to know who to trust in the health care system and we never want you to feel rushed in to making a decision if you just aren’t ready.

Subscribe to our Youtube channel or follow us on instagram or facebook for more helpful tips for your injuries or aches and pains.

Ready to start feeling better? Request to speak with one of our therapists to hear about what we can do to help!

Blog Foot or Lower Leg Injury

Foot Pain or Foot Tightness Keeping You Down?

Does the bottom of your foot ever sound or feel crunchy when touching it? Do you suffer from pain on the arch of your foot in the morning when getting out of bed? Is it hard to walk and does that sometimes cause heel pain?

If you answered YES to any of the above, you might be suffering from plantar fasciitis.

What is a plantar fascia? It is a connective tissue that runs the length of the bottom of your foot, by helping maintain the arch of your foot when walking or running. This makes it an important structure to help facilitate proper walking and running mechanics!

How does plantar fasciitis happen?

When you increase the amount of walking, or do too much with improper mechanics, it can cause injury to the plantar fascia. There can also be underlying issues coming from your knee or your hip – crazy! On the other hand, you might remember a specific injury to your ankle, which could have resulted in an acute injury to the plantar fascia.

What can I do to decrease the foot pain at home?!

Certainly, there are a couple stretches can be done at home which could help decrease some of the foot pain or foot tightness:

Firstly, the standing calf stretch
  • Standing calf stretch
    • Standing facing a wall, place both hands on the wall in front of you
    • Choose a leg to stretch first, and extend it behind you
    • Your back leg should be straight at the knee, and the whole foot should be on the ground (ensuring your heel is flat on the ground)
    • If you’re unable to have your knee straight with the heel on the ground, then bring the back leg closer to you – this will get easier as you continue to do this stretch
    • Hold for 20-30 seconds
    • Switch legs
    • Repeat 2-3 times on each leg
Secondly, rolling the bottom of your foot
  • Rolling the bottom of your foot (your plantar fascia)
    • Take a golf ball or lacrosse ball or frozen water bottle
    • In a seated position (less intense) or a standing position (more intense)
    • Start at the heel of your foot with the ball or water bottle, and slowly move the object to your toes
    • You might hear or feel some crunching – which is normal!
    • Roll the bottom of your foot from the heel to your toe pads, 4-5 times
    • Repeat on the other foot

This is a good start for what you can do at home to help alleviate some of the foot pain you may be experiencing! Often times, there are other underlying issues which can cause plantar fasciitis, for instance, biomechanical compensations, and this can be caused by years of compensation patterns being developed elsewhere in the body.–Jd1PJVXs/
Not following us on Instagram yet?! Head over and say hi! We are always updating our page with new exercises and new happenings at the clinic!

If you are looking for more information on how to alleviate and resolve your foot pain or foot tightness, you can apply to speak with a therapist below!

Written by: Taffin Evans

Certified Athletic Therapist

Blog Injury Rehabilitation

Are you Frozen? Get out of the Physical and Mental Circle of Pain.

Dog looking out the window not wanting to go outside. Frozen. Excuses. Not wanting to be in pain

No, this is not another opportunity to complain about the weather or a Disney audition. We know that the world around us has changed drastically, yet it still feels like we are dealing with a lot of the same old problems. Pain, tension and feeling exhausted. Now add fear and uncertainty, which are huge triggers for anxiety, and we get a lot of frozen people. Stuck. Overloaded with information but unable to take action. Often our mental health and physical pain change together. As a result, your body seems to feel worse when you’re stressed. We need to talk about how we are going to use this time as an opportunity to conquer your pain and gain control of your mental health. This will contribute to making you a stronger person once this is over. Now grab a piece of paper because life is about to change.

Why Are You Frozen?

There is often a sense of hopelessness when we feel like we have tried everything or there is too much information going around. Maybe you have tried different forms of therapy and it did not seem to make a difference or you felt like you were being told to stretch all day every day in order to feel better. Pain still comes back and you’re frustrated. Although some of us may have more time than ever to do all these exercises, there is now an endless abundance of information and everyone seems to have an opinion on everything. This can be overwhelming and prevent you from taking action. I am here to tell you not to worry so much about doing everything perfectly and just DO something. My inner perfectionist is screaming but no one can truly change without being a bit uncomfortable.

How Do we Defrost?

Woman not taking time to defrost her windows in the winter. Mental circle

8 Steps to Conquer Your Pain and Regain Your Health

  1. Mindset

    Still don’t have the time or the energy to complete an overhaul on your life? That is ok! We could go through a lot of different exercises and talk about how there are endless methods to make you feel better but we’re going to start small. First, we have to get in the right mindset for change.

    Our brains adapt and change based on how we think, behave, and feel. This is an intro to neuroplasticity which shows new neurons and synapses form in response to our current habits and experiences. That is a topic for another day. I want you to write this down. “I will do one thing each day for myself because I deserve it”. Great! Even small changes can make a huge difference. Wayne Gretzky said “you miss 100% of the shots you do not take.” You do not have to be an athlete to understand he did pretty well. So focus on the small successes, like getting up and stretching between Netflix episodes or getting up every hour to move just because you can. Also check out our blog on how to maximize your TV time, without pain!

  2. Make a list

    So you have 99 problems and living the dream isn’t one. I get it! What I want you to do is write down 3 things that you are not enjoying on a day to day basis. Nagging neck pain? Headache? Digestive issues? That low back and hip tension you’ve had for 20 years. All the different things that you would be better without.

  3. Pick Your Priority

    Too many of us have an all or nothing mentality. That means if I can’t go to the gym I can’t work out or if I eat one cookie I might as well have 50 cookies. Remember, start small. I know you are super motivated and ready to conquer the world right now but let’s be realistic. What happens when you become more busy? This is something I want you to stick with. From your list lets focus on what would improve your life the most. What is limiting you?

  4. Find your Resources

    Context is key. If you are dealing with an injury it is important to have exercises that are tailored to you. This is where you might need extra help from your Athletic Therapist to discuss what exercises might be best for you at this time. Although there is a lot of great content out there, there is also a lot of misinformation which can be part of the reason why you became stuck in the first place. When in doubt, reach out! Check out our free content on Instagram and/or blog for injury-specific exercises. Therapists are also available for a Telehealth appointment.

  5. Make a schedule

    One of the reasons people do not complete what they set out to do is because there is not enough time. This may sound silly but researchers have found that one common thing most successful people in the world share is that they have a plan. We’re talking goal setting and a schedule down to 5-minute increments. Now I do not expect that from you, at least not yet. What I want you to do is write down a time each day that you can commit 30 minutes for yourself. Studies show the brain does best with at least 20 minutes per day of activity.

  6. Keep it Interesting

    Be willing to change it up. A lot of the time just moving is going to clear up a lot of different aches and pains. I am not saying that specific exercises are not needed to address your pain but sometimes we get bored. Above all, always resort to some kind of movement. Fun fact, exercise has some of the best supportive research in comparison to a lot of fancy machines used in some clinics. Try going for a walk or dancing with your kids. This is still going to help you with your goals.

  7. Add more Components

    30 minutes go by fast. Can we add another 5 minutes throughout the day for some you-time? I think so!

  8. Do Great Things

    This step is in here as a pat on the back because I already know you are going to do awesome!

Added Tips For Success

  1. Limit your screen time and interaction with the news. Check your screen time usage on your phone. I am sure we are both concerned about the amount. Try to designate only 1 hour to social media or to stay up to date with the news. Have to work on a computer? Every 20 mins look at something 20 feet away for 20 seconds and stretch out. The great part of limiting your usage is you will have more time to take care of yourself and help improve your mental health.
  2. Drink more water! I know this is old news but water plays an important role in every system of your body and most of us don’t get enough of it.
  3. Set a timer so you stick to your schedule
  4. Get your rest! No system works alone. If you are tired how is your body supposed to have the energy to heal?

I am Still Lost.. Now what?

It is ok to feel lost at times as long as it is brief and not accompanied by feeling alone. Contact your Athletic Therapist and they will help you come up with a game plan to get you back on track. If you haven’t heard about our telehealth appointments check out this blog. For more information or to find out how we can help with your injury, ask to speak with a therapist below.

Written by Carly Kolesnik

Certified Athletic Therapist

Certified Strength and Conditioning Specialist

Competitive Edge Sport Therapy


Athletic Therapy Blog

What the heck is ATHLETIC therapy?

What kind of therapy?Athletic Therapy???

So you’ve probably heard that Competitive Edge has opened up a satellite location in Spectrum Therapeutics offering Athletic Therapy in South Calgary!

“Great- sounds awesome- what do they do?”

“They are Athletic Therapists”

what the heck is athletic therapy?!

So What Does An Athletic Therapist Do?

Athletic Therapists specialize in injuries. And the Competitive Edge team is all about finding the root cause of your injury so we can kick it to the curb once and for all!

Is An Athletic Therapist Kind of Like a Physiotherapist?

Athletic Therapy is the most similar to physiotherapy but more specialized (and an entirely separate profession!) . We go to school for the same length of time but instead of learning numerous topics, we focus on injuries to muscles, bones, joints , nerves, concussions, etc. We spend an entire hour one on one with you, providing hands on treatment to uncover and correct the root cause of your injury ( it might not be what you think! Check out this article if you don’t believe me). We also give you specialized exercises to do from home to help speed up the recovery process and to decrease your pain in the mean time! Our overall goal is not just to get you well enough to go from point A to B. We want to get you back to doing everything you LOVE to do; without ever hesitating again!

So if you’ve been struggling with an injury, ache or pain that you just can’t get rid of and you’re sick of letting in run your life! Come see an Athletic Therapist and see how a new approach might be exactly what you need!

Blog Competitive Edge Sport Therapy

Do you live in South Calgary?!

Have you heard that hear at Competitive Edge we’ve decided to expand a little? Over the last couple of months we have spread our wings and started providing Athletic Therapy a few nights a week down in South Calgary!
If you’re asking yourself “what does that mean?”, it means that we have now opened ourselves up to all you lovely people in South Calgary!

Where is your South Calgary Location?

We are located very close to Chinook mall, so we are not far from downtown and just a hop, skip, and a jump away from the train. Additionally, our friends at Spectrum Therapeutics have
been more than kind to allow us to use a room within their space a couple of nights a week!

What can I expect at your South Calgary Location?

You can expect the same amazing services that we offer at our North location! This means a hands on approach to your injury, ache, or pain with one of our talented Athletic Therapists. At this location your treatment will occur in a private room. We are also able to run our concussion management program here as well, so our sports teams and athletes who are located more on the South side of town can also feel free to book an appointment here as well!

Which Athletic Therapists are vailable at your South Calgary Location?

On Wednesdays we wear pink! Just kidding but, Michelle (who loves the colour pink) will be here on Wednesday nights between 4pm-8pm.

On Fridays between 4pm-8pm our therapist, Ally will be taking charge! Don’t let her size fool you, she’s tiny but mighty as many of her clients will tell you. Checkout their therapist profiles for more information.

We wanted to expand our reach not just for the sake of growing as a business but to help satisfy our clients in a more wholesome way. I can’t tell you how many times I would here “I really wish you guys had a South Calgary location”… well now we do! Being a small business that is well rooted already at our North location we wanted to jump right in and help broaden our Spectrum! So if you are looking for assistance with your injury, ache or pain feel free to contact us today and book an athletic therapy appointment down here in South Calgary. We would be more than happy to get to the root cause of your injury and help you thrive back into all your activities!

Written by Michelle Gaudet,

Certified Athletic Therapist

Blog Hip Injury

Nagging Hip Pain? Here’s what you can do!

Do you have hip pain that just won’t seem to quit bothering you?

Has it been going on for a while? Not to worry you are not alone! Being an avid Ringette player for 20+ years and a Dog Show Competitor I definitely have an idea of where you are coming from. Before I really got into Athletic Therapy and learned more about how my body moved I wasn’t always focused on using the right form and techniques, I liked the gym and working out but stretching and mobilizing were so not my thing! Not only is strength, endurance, and power important, but the mobility and flexibility of the joint have to be healthy as well.

When I assess people with low back or hip pain I always make sure to look at their gait, general stance, and have them do an active movement (either a squat, deadlift or lunge). This will help me determine the areas we need to target. Looking at these areas gives your therapist a road map of where we need to start and how we prioritize our treatment and exercise plan to best suit your needs. Next, I would look at the range of motion and strength to assess any imbalances that there are relative to the area. Having participated in sports that require a lot of complex movements, I want to make sure that I can move optimally. Thus, making sure there is a balance is very key. Below are a few exercises that can help you out!

Exercises To Help You With Your Hip Pain

Sacral Mobility

Lying on your back with the hips and knees slightly bent, focus on dropping the knees to one side and maintaining the hips on the surface to have control. After a few reps of this per side, you would then grab one leg and bring it up towards the chest and pause for 1-2 seconds before alternating, again doing a few reps. The importance is to repeat the above sequence 1 time. I like this one for hip pain because often we find that the sacrum is not sitting neutral. This can aid in causing that restriction if we don’t fix that restriction the hip generally struggles to improve as well.

Butterfly with Band

Lying on your back and starting with a light tension band around the thigh and shin, knees and hips bent with the feet together. Then, focusing on getting the glutes activated separately the legs until you feel the glutes contract. The goal here is not to separate the legs as far apart as possible but; to get the glutes active. This helps balance out our core subsystem and will help with stability.

Leg Fall-Outs

In a seated position, sit with the knees bent slightly and then just outside of shoulder-width apart, heels down and feet pointing upwards, focus on dropping one leg as far in as possible and then as far out as possible, alternate sides doing about 15-20 per side. This is an easy way to help regain the internal and external rotation of the hip. It will be very good for mobilizing the joint before doing bigger complex movements. Quite often in hip pain that has been irritating for while there is a decrease in the internal or external rotation of the hip. Our goal with this exercise would be to help regain and maintain that mobility.

Runner’s Stretch

Get into a lunging position (the stretch side will be the knee on the ground) maintain the pelvis in a neutral position, squeeze the glute and push forward through the hip to feel a stretch, hold for 15-20 seconds. This stretch is really good to help stretch the Psoas and the Upper portion of the Quads. It is important to squeeze the glute for this one otherwise you will get too much range and will not target the right area for the stretch.

These are just a few ways to help relieve some of your nagging hip pain and are some of the exercises I will give frequently to clients with nagging hip pain. This is a good start but, if you are finding that these 4 things just aren’t cutting it there are definitely other exercises that can be beneficial for you! As you can see much of what the above exercises pertain to mobility and flexibility. These are areas I typically find lacking in people who have been suffering from hip pain for an extended period of time.

Personally, I went through a period of time where I could not get into a full-depth squat because there was a pinch at the bottom that was too unbearable. By including the above exercises into my warm-up and pre-activation routine, I was able to regain the mobility back and am now able to perform squats without issue. However, I do find that consistency is key, so you must always continue to mobilize if you plan on continuing to do the activities you love to do!

Definitely give these few exercises a try! If they just aren’t working for you maybe it’s time to dig a little deeper!

Written by Michelle Gaudet

Certified Athletic Therapist CAT(C)

Athletic Therapy Back Pain Blog Competitive Edge Sport Therapy Injury Rehabilitation

Chronic Pain: Progress not Perfection

Do you have a chronic injury that is tying you down and limiting you from doing everything you love? Don’t worry, we are here to help you through that journey!

Many people come to us when their body finally says it has had enough. This means they are in a state of dysfunction, what does that mean? Essentially, the body has taken enough strain from our daily compensation patterns that we have adapted to as a result of pain in one or multiple regions in the body. When we reach that state is when we begin to have chronic issues where we have to change our regular methods of doing one activity so that we can still do it if this continues to happen eventually we sometimes have to eliminate those activities altogether. Who wants to do that?

What do I do?

Get assessed by someone with the knowledge and skills to help you get better! It seems obvious right? By asking a full history of questions related to the injury, assessing the injury as a whole and providing feedback we can work together in helping get you better and provide some education to shed some light on the problem at hand. This is why we are always asking you about some of those injuries you thought were maybe minor back in the day, or sometimes even relating back to when you were born! Sometimes we have been dealing with and adapting to these changes for quite a while throughout the course of our lives. 

Progress Not Perfection With Athletic Therapy 

This is a quote I find quite profound when it comes to the recovery process. Many people constantly strive for perfection and want to be the best they can be. Well, as we know the recovery process is not always a straight line so, sometimes we can’t get perfection right from day one. That’s why progress is so important. Like I said above, the body has adapted for a period of time therefore, it would only make sense that it is going to also take time to correct that change. You may not be 100% back at all your activities after your first appointment but, we can definitely help get you closer to those activities with a little time and patience. For example, if your goal is to get back to running pain-free for 5km an Athletic Therapist will help you get there. We will set out a plan with different milestones to hit along the way until that 5km dream is now a possibility! You probably won’t get there in one shot but, with a little help and some time we can get you back to the activities you love the most!

It’s not always an easy road to recovery but, with some help we can help you reach your goals and get back to all of your activities. There may be some speed bumps along the way, just know this is perfectly natural. Sometimes old injuries rear their ugly heads as we fix others. We would love to help you progress effectively and return safely to all your activities.










Written by Michelle Gaudet

Certified Athletic Therapist

Competitive Edge Sport Therapy

Athletic Therapy Competitive Edge Sport Therapy

So You’re Fully Recovered… Now What!?

It is a great feeling for our clients and ourselves as Athletic Therapists when we are able to discharge a client. We can remember you hobbling in on day one, potentially from a fresh acute ankle sprain, perhaps from 5 years of nagging back pain that started causing nerve symptoms that you could no longer ignore, or really anything in between. We worked with you through the ups and downs of your rehabilitation, because we all know that healing is much more of a roller coaster than a straight path. We have spent many hours with you to get you back to a point where you feel as good as you did before your injury, if not better, and you are back to your usual activities, or even more than you were able to do in the first place! We discharge you and send you on your way… BUT NOW WHAT?

Misconception Of Athletic Therapy Recovery

A common misconception is that once you are fully recovered you go back to your old life, your old habits and somehow forget everything we have taught you. We get it, you have no pain, why would you have to keep focusing on your rehab. When this approach is taken, it is likely that we might see you back within the next year because you did exactly what you had been doing before seeing us and your injury, pain, or compensations have crept their way back in. As much as we like seeing your lovely faces in our clinic, we don’t want to see you hobbling back in with the same complaints as you had on day one.


Throughout your healing process, there are some exercises and tips we give you that are specific to that point in time during your recovery process. These types of things might be a suggestion to rest, ice, compress and elevate. This makes sense when your injury is in its acute stages and there is active inflammation but as you progress, we will move on to the next step of rehabilitation. Once past this stage, we might give you some simple isometric exercises to begin re-developing strength that may have been lost. This is also something that once you have mastered we can leave it in the past and move on to more complex, more challenging, and more functional exercises.

Post-Athletic Therapy Management Tips

When we discharge you, we do not expect you to go home and continue icing an injury that has long been healed and dealt with but we also don’t want you going home and forgetting everything you have been taught. If you have ever seen an Athletic Therapist you probably know that we LOVE TO TEACH and educate our clients. We want you to know exactly what your injury is and what possible reasons it could have come on in the first place. We want you to understand why we are using certain techniques and how they are helping you, and we want you to know why we are giving you these exercises that are tailored to your injury and how they are helping in your recovery. By having this knowledge we hope that you can walk away with a few exercises, stretches, tips, and tricks that you can take home with you once we have discharged you and keep up with your rehab because your rehab should continue even once you are feeling better.


Most often the exercises we give you during your recovery are some extent of reps and sets to be done DAILY. Once you are discharged you should not throw these out the window but instead talk with your AT and come up with a list of exercises that you will do in your MAINTENANCE phase. Once you are pain-free and back to your activities you have reached the maintenance phase of healing where you are feeling good and we want to keep it this way. To accomplish this, you need to continue to take care of your body. This can be done by coming up with that group of exercises and stretches that are going to continue to help you stay pain-free. These exercises, that will be specific to you depending on your injury/pain should be done 3-4 times a week compared to 6-7 during the healing phase of your injury.


Bottom line is that when we reach that final stage of discharging you, we want it to be for good and not for a month or two so when you leave the clinic after being discharged, make sure you understand which exercises and stretches will continue helping you. Keep all of the tools we have given you in your back pocket. Keep that core engaged, do your posture exercises, and integrate everything you have been taught into your daily life so you can continue to maintain that pain-free lifestyle that we have achieved!










Written by Brodie Lefaivre

Bachelor of Kinesiology

Certified Athletic Therapist

Athletic Therapy Blog Foot or Lower Leg Injury

Fascia: The Underrated Structure and How to Treat it

What is fascia?! I’m sure you’ve heard that term before from a Health Care Professional or maybe from a self-guided search with the help of Dr Google.  

What is Fascia? ​

Fascia is often compared to a huge spider web that runs from our head to our toes. In its healthy state, fascia consists of tiny aqueous fibers that glide along multiple surfaces (muscles, fatty tissues, etc.) throughout our bodies. When we experience any changes in our bodies (injuries, tension, compensations when walking, etc.) the fascia is directly impacted in a negative manner. In this case, the fascia becomes matted down to surrounding structures and loses its ability to glide properly thus creating “tension”.

How To Treat Fascia When It’s In Trouble

When stretching or strengthening doesn’t seem to improve those “tight” muscles or that restriction that you feel, maybe it’s time to look into having some fascial treatment. Using a variety of techniques, treating fascial restrictions throughout the body is beneficial for low back pain, neck pain, relieving concussion symptoms, memory, anxiety, vision issues, balance, and more. The techniques focus on the dura, cranial bones, ears, eyes, diaphragm, and hips. It’s probably not your average therapy treatment that you would see in clinic, but that’s because the fascia is a special kind of structure that requires specific treatment techniques that have a high success rate for any type of injury.
​If you want to learn more about the fascia and how these specific treatment techniques could positively impact your health and well being, contact our clinic and see if this is something you could benefit from!
Written by Marilyne Doucet, Certified Athletic Therapist