Need a Little Help Getting Active? Try Physiotherapy
Need a Little Help Getting Active? Try Physiotherapy

Need a Little Help Getting Active? Try Physiotherapy

Need a Little Help Getting Active? Try Physiotherapy

You know that regular exercise is crucial to living a healthy lifestyle. Guidelines recommend adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility.

That’s where physiotherapy at Expert Physio comes in. We understand how impairments in your musculoskeletal system can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we can help you work through your exercise goals. Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today!

Our Patients Get Great Results

“I had a fantastic experience at Expert Physio. The team is highly professional, knowledgeable, and genuinely cares about my well-being. From the moment I walked in, I felt welcomed and comfortable. Mina took the time to listen to my concerns and thoroughly assess my condition, creating a personalized treatment plan that made a noticeable difference in my recovery. The facility is clean, well-equipped, and they always make sure you understand the exercises and techniques. I highly recommend Expert Physio to anyone looking for top-notch physiotherapy care!”

– Magy H.

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We Can Reduce Pain and Restore Mobility

Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible).  Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise.

Dealing with persistent pain or limited mobility? Our physiotherapists offer several options for pain relief, including various manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.

We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again.

We Can Let You Know If You’re At Risk for an Injury

Did you know you don’t have to wait until you’re in pain to visit the team at Expert Physio? We’re in the business of helping prevent injuries, not just treating them–and we can help you enter into a new workout plan without fear!

Our comprehensive physical evaluations test the following:

  • Muscle strength and endurance
  • Overall mobility
  • Biomechanics, which looks at how your body’s systems work together to get you moving
  • Balance and fall risk
  • Posture
  • Walking patterns
  • Functional movements that you might perform for work, hobbies, or recreation

During the screens, we’ll look for potential impairments that might cause injuries down the line and suggest corrections to address them–before they become a problem.

For example, let’s say that you want to take up running after a few years off. During your assessment, we notice that you tend to bend forward at the waist when jogging. This habit means that every time your foot hits the ground, you cause more impact in your feet than necessary, which could, eventually, lead to an injury. By catching the form mistake now–and working with our physiotherapists to correct it–you lower your chances of suffering a knee injury (which could prevent you from exercising altogether).

We Can Help You Exercise with Confidence

Expert Physio Can Help!

Starting a new exercise program for the first time–or restarting one after some time away–can be deeply intimidating. You don’t know which exercises you should do. You have no idea if you’re performing movements correctly. You’re not even sure what types of exercise you would enjoy.

Our physiotherapists can help with all these concerns and more. We can suggest an exercise program that suits your abilities, interests, and goals and work with you one-on-one to guide you through any unfamiliar movements or equipment. We can also suggest movement or activity modifications if something’s too difficult and offer reassurance that even small changes can have a big impact.

Our team doesn’t just help beginners, either. As you progress, you may find yourself plateauing or struggling with certain aspects of your performance. Our therapists can get to the bottom of things and develop a performance improvement plan so you can see the results you’re looking for.

Start the Journey to An Active Lifestyle Today!

No matter your needs, the physiotherapists at Expert Physio will help you get active in a way that works for you. Call us to schedule your initial consultation!

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Intimidated by the Gym? Try These 3 Tips

While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating. At Expert Physio, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physiotherapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more. Fortunately, our physiotherapists can offer a few simple tips for overcoming gym intimidation:

Take a few deep breaths

 Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout.

Don’t leave your cell phone in your locker

We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds!

Know before you go

When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physiotherapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction.

Gym intimidation is a genuine phenomenon–and the team at Expert Physio is here to help combat it! Call us today to learn more.

Recipe of the Month: Classic Lasagna

Ingredients:

  • 12 lasagna noodles: oven-ready or no-cook noodles
  • Optional garnish: sprinkle with fresh basil or Italian parsley.
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 1/2 pound ground beef
  • 1/2 pound ground pork
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried sage (or Italian seasoning)
  • 1/2 teaspoon ground fennel (or 1 teaspoon fennel seeds)
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes (optional)
  • 40 ounces marinara sauce (5 cups), divided.
  • 1/4 cup broth
  • 15 ounces ricotta cheese
  • 1 egg
  • 1/2 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon black pepper
  • 3/4 cup grated parmesan cheese or pecorino cheese, divided
  • 2 & 1/2 cups grated mozzarella cheese, divided

Directions:

  1. Set the oven to 350F
  2. Make the Italian Sausage:  Saute onions in olive oil over medium heat in a large pan or skillet until softened, 4 minutes. Add garlic and stir in for a minute. Add ground beef, pork, salt, pepper, oregano, sage, fennel, smoked paprika and red pepper flakes (if using).  Stir regularly, incorporating the spices into the meat for 7- 8 minutes until the meat browns.
  3. Meat Sauce: Add 3 cups of the marinara sauce and the broth to the browned meat. (Reserve two cups of plain marinara for the bottom and very top of the lasagna.) Cover, simmer five minutes and remove from heat.  You’ll have 4 ½-5 cups of meat sauce.
  4. Cheese Filling: In a medium bowl, mix the ricotta, egg, salt, nutmeg and pepper. Add 1 & 1/2 cups of grated mozzarella and 1/2 cup of grated parmesan (we aren’t adding all of the cheese here-saving part of the cheese for the top) and stir until combined. Save the remaining cheese for the top of the lasagna.
  5. Assemble Lasagna: Spread one cup of the reserved marinara on the bottom of a greased 9 x 13 pan. Place 3 lasagna noodles on top of the sauce. Spread 1/3 of the ricotta cheese mixture evenly on the noodles, then spread 1 ½ cups of the meat sauce. Repeat this layering sequence 2 more times, pressing down lightly with each layer.
  6. For the top layer, place the last of the lasagna noodles, spread the remaining reserved marinara over the noodles, sprinkle with parmesan, and lastly, sprinkle with the mozzarella.
  7. Bake: Cover with parchment paper and aluminum foil, so the foil doesn’t touch the lasagna. Bake in the middle of the oven for 45 minutes or until bubbling. Uncover and bake for 15 more minutes until golden. Optional: Broil for  3-5 minutes until cheese gets bubbly and brown, keep a close eye!
  8. Let the lasagna rest for 15 minutes before slicing.

Make This Year Your Healthiest One Yet!

Did you make a health-related New Year’s resolution this year? Whether going to the gym twice a week or eating more fruits and vegetables, these resolutions always start with the best intentions–but often fizzle out by Valentine’s Day.

This year, why not have the Expert Physio physiotherapists help you manage your health goals? Schedule an appointment today so we can help you get healthy in the new year. We’ll…

  • Conduct a comprehensive physical assessment to pinpoint areas of weakness and/or impairment.
  • Help you set realistic and attainable health goals.
  • Show you how to make the most of that new gym membership.
  • Provide tips for healthy, delicious meals.
  • Suggest strategies for integrating more movement into your day-to-day life.

Call today to kickstart your journey toward good health and wellness!

Request Appointment
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