Physiotherapy Toronto Blog 

Easy Weekday Dinner Recipe

By Athlete's Care on February 06, 2020

Cooking up a big pot of chili turkey not only makes putting healthy weeknight meals together far easier than having to cook every night, it creates an opportunity to add lots of nutritious ingredients! Even if you don’t like certain vegetables, they contribute some wonderful flavors to the chili, and you can hardly taste them while you still reap all of the benefits they provide. 
Chop vegetables like zucchini, broccoli, cauliflower, carrots, eggplant, peppers and even celery into small cubes and load your chili with them. Add grated carrots, a couple of different types of beans, and some baby spinach leaves to top it all off. 
Additionally, turkey is such a great lean protein and, in a chili dish, it really pairs very well with so many different sides. Think about serving it over a little quinoa, brown rice, loaded into a sweet potato or stuffed into a wrap! 
Here’s to healthy, nutritious meals without the mess or fuss. 

Recipe provided by Registered Dietitian, Vanessa Phillips.  Appointments with Vanessa can be made at the Athlete's Care Yonge & Eglinton location.


Nutritious Recipe


Having completed her master's degree in Nutritional Science and practical training in Nutritional Therapy, Vanessa is on a mission to change the lives of as many Canadians, using nutritional and lifestyle medicine, as she can. Having completed the Applying Functional in Clinical Practice through the renowned Institute of Functional Medicine, Vanessa has witnessed on a first-hand basis, on countless occasions, the dramatic impact this type of approach can have on a person's health and wellbeing.  Instead of implementing interventions to help her clients manage their symptoms, she is dedicated to uncovering the root cause of their health imbalances as a long-term approach to improved sense of wellbeing and overall quality of life.




How Can Pelvic Health Physiotherapy Help You?

By Athlete's Care on February 04, 2020

As we begin a new year and decade, many people establish resolutions for themselves, one of the most common being to become more physically active. The unfortunate reality is, for some individuals, they often will not begin exercising as a result of bladder leakage, also called incontinence. Urinary incontinence is typically seen in 1 in 4 women, and 1 in 9 men. These people often feel frustrated, embarrassed and suffer in silence because they think that their condition is normal or that it cannot be treated. To those suffering, I say to you – you are not alone and that there is help available. Thankfully Pelvic Health Physiotherapy treatment can help anyone suffering from pelvic floor dysfunction!


Pelvic Health Physiotherapy


What is the Pelvic Floor you ask?

The pelvic floor is a group of muscles that run all the way from the pubic bone to the tailbone, and play many important roles:

  1. It acts like a sphincter for bowel and bladder control
  2. It provides support for our pelvic organs
  3. It works with our core muscles to provide postural stability
  4. It provides accommodation for sexual activity
  5. It functions like a sump-pump to move fluid out of our legs and pelvis

When we talk about incontinence and the pelvic floor, its important to distinguish between the different types of urinary incontinence in order to provide optimal care for our patients.

Stress incontinence is leaking of urine which cannot be easily controlled, when performing a physical activity, such as coughing, sneezing, sporting activities or suddenly changing position.

Urgency incontinence happens with a sudden, strong need to urinate. This can often lead to not making it to the toilet in time to urinate, resulting in leakage.

Mixed incontinence is where someone has both stress and urgency incontinence.

Pelvic Floor Muscle Therapy has been shown to be the first-line treatment for women with urinary incontinence, according to the authors of a recently updated Cochrane Systematic Review.

Therefore, if you are suffering with urinary incontinence, speak with a Registered Physiotherapist who is Certified in Pelvic Health. With an individualized treatment program, you can look forward to greater benefits in your quality of life and get back on track with your fitness goals!  

Article provided by Registered Physiotherapist and Certified Pelvic Health Provider, Olivia Drodge.  Olivia is a Certified Pelvic Floor Physiotherapist, specializing in conditions related to pelvic organ prolapse, incontinence, diastasis, vaginismus/dyspareunia, urinary frequency/urgency, pre and postpartum and persistent pelvic pain. Additionally, she received her Mindfulness Meditation Certification through a completion of a post-graduate course at the University of Toronto. She has experience treating all genders and continues to take specialized courses in Pelvic Health.  Olivia is passionate about providing client's the highest quality of care in aims to help improve their overall physical and emotional well-being. Her treatment philosophy emphasizes on an individualized, and evidence-based approach with a focus on education, to help empower and motivate her client's to become actively involved in their rehabilitation.

Dumoulin  C, Cacciari  LP, Hay‐Smith  EJC. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews 2018, Issue 10. Art. No.: CD005654. DOI: 10.1002/14651858.CD005654.pub4.
Faghani, N.  “Don’t Let Incontience Run your Life”. Retrieved on:
Pelvic Health Solutions. Retrieved:

10 Tips For Living With Osteoarthritis

By Athlete's Care on December 16, 2019

Many clients at our Toronto physiotherapy clinic suffer from osteoarthritis or OA. Because of the nature of OA, which can involve any joint, and other factors, its symptoms can vary quite a bit. It means your treatment plan should be tailored to your individual case.  The symptoms of OA come from the breakdown of cartilage over time, and with repeated motions. That cartilage cushions the bones at the joint, and once it is damaged, it cannot regenerate, causing pain, stiffness, and other symptoms. However, along with physiotherapy, chiropractic, or other musculoskeletal treatments, there is a lot that OA patients can do to improve their symptoms every day at home or at work.

Toronto Physiotherapy

  1. Improving and/or maintaining physical conditioning is an important step. Strong muscles can literally take the weight off your joints. Your Toronto physiotherapist or other sports medicine specialist can help come up with a customized exercise regimen that will optimize results. Consider ongoing activities like Tai Chi, yoga, swimming, and weight resistance training.

  2. Losing excess weight means you are reducing the load on your joints, which should help reduce pain and discomfort.

  3. Pace yourself when you undertake any physical activity from vacuuming the carpets to raking the lawn. Rest if you feel pain, or if pain increases.

  4. When lifting, or performing any other strenuous motion, try to use the largest muscle. For example, when you lift, use your long, strong thigh muscles to rise from kneeling to standing position, rather than the shorter muscles of your lower back.

  5. Footwear is important. It should be comfortable, and help support your weight evenly. Your Toronto physiotherapist can give you advice on this and any other issues on living with osteoarthritis.

  6. Special devices such as key turners, scissors with larger handles, book holders, and other items can reduce the strain on your joints from everyday activities.

  7. Apply heat for temporary relief of joint pain, or at the beginning of your workout routine.

  8. Apply cold packs after exercising. Many people also find relief from joint pain by submerging the joint in ice water for a few seconds.

  9. Braces, shoe inserts, and other appliances may offer relief. Ask your Toronto physiotherapist or other sports medicine specialist for advice.

  10. Consider the design of your home and work spaces. Do you have to reach for certain items on a regular basis? Is there regular or constant strain on any joint or area of the body? Sometimes, all it takes is a small adjustment to make a big improvement in daily comfort levels.

Osteoarthritis can happen to anyone from a top tier professional athlete who has worn down their joints by the rigors of their sport, an office worker who has to use the same arm and hand motions on a repetitive basis, or an apartment dweller who lives in a four-story walk-up. There’s no need to simply suffer in silence when many treatments are available.

If you have any questions about OA or any other musculoskeletal condition or issue, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics today.

3 Easy Stretches To Help Prevent Common Hip Injuries

By Athlete's Care on November 29, 2019

Athletes are at their best when their bodies are healthy. Staying strong, flexible and having balance is key.

Prevent injury, build strength, flexibility and balance with guidance from our team of experienced Chiropractors.  With over 30 years of knowledge and experience working with athletes at every level, we know how to get you to your highest potential.  Let us help you prepare for the upcoming season

3 exercise tips with Athlete’s Care Chiropractor Dr. Alex Nguyen

  • Begin with a forward lunge position and drop your back knee to the floor.
  • Raise your arms and lock up; press your hips forward and down toward the floor.
  • Feel a stretch through your torso, hop, groin and thigh.
  • Hold the stretch for 35-45 seconds; release and repeat on the other leg.
  • Keep your forward knee over or behind your ankle-not in front of it.

 Hip Flexor Stretch


  • Lay on your back with your hands by your sides
  • Bend your knees and position your geet flat under your knees
  • Tighten your abdominal and buttock muscles
  • Raise your hips up in a straight line; align your knees to your shoulders
  • Squeeze your core toward the spine; hold for 3-6 seconds, repeat 8-12 reps


 Glute Stretch


  • Lie on your left side and bed your knees to 90 degrees.
  • Prop your upper body up on your left elbow and forearm.
  • Brace your core by contracting your abs focefully
  • Trust your hips forward until your body forms a straight line.
  • Breath deeply during the exercise. Hold for 3-6 seconds, repeat 8-12 reps.


 Side Plank

Chiropractor Alex Nguyen practices at our Athlete's Care Brampton & Markham locations. His philosophy on chiropractic care can be attributed to his major passion for athletics, nutrition, and achieving optimal performance. Dr. Nguyen emphasizes an evidence-based approach to treatment plans that alleviate pain, improve overall function, and enhance performance in athletics and daily activities.  

Click the link to find out more about the Chirpractic team at Athlete's Care.