Physiotherapy Toronto Blog 

For Our Mothers and to-be-Mothers on Mother’s day: The scoop on exercising during pregnancy

As we approach this day of celebrating Mothers internationally, we return to the fundamental rule of the caregiver: take care of oneself before taking care of others. And that process of caring for yourself first, begins during pregnancy. It will directly benefit the generation to come.

Today, we will delve into maternal self-care through movement. 

In 2019, a systematic research review emerged which inspired the creation of the Fit Pregnancy & Postpartum program at Athlete’s Care. It was titled, “The Canadian Guidelines for Physical Activity in Pregnancy.”  Here’s what we now know about physical activity during pregnancy:

1. It is not associated with miscarriage, stillbirth, neonatal death, preterm birth, preterm/prelabour rupture of membranes, neonatal hypoglycemia, low birth weight, birth defects, induction of labour, or birth complications.

2. Exercise should be thought of as a first-line treatment for reducing the risk of pregnancy complications, and improving the physical and mental health of pregnant persons.

3. Due to fatigue/discomforts associated with pregnancy, there may be periods when following the guidelines is not possible. During these periods, women are advised and encouraged to do what they are able, and return to the recommendations when they feel well. Listening to your body is key.

The 6 Guidelines are listed below:

1. All women without contraindication should be physically active throughout pregnancy. This includes those who were previously not active, those diagnosed with gestational diabetes, and those who are considered overweight or obese. 

2. It is recommended for pregnant persons to reach 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications. This even includes activity such as brisk walking, yoga/pilates, and rehab exercises. 

3. Exercises should be performed a minimum of three days per week; however, daily activity is recommended.

4. More benefits can be seen by incorporating a variety of aerobic and resistance training activities. Including yoga and/or gentle stretching may also prove beneficial.

5. Daily pelvic floor muscle training is encouraged to reduce the risk of urinary incontinence. Learning proper technique is recommended to gain optimal benefits.

6. Pregnant women who are light-headed, nauseous or generally feel unwell when exercising while flat on their back, can avoid this position while exercising. 

There you have it, the guidelines for exercising in pregnancy to maximize benefits during this period. Pregnancy is no longer considered a “fragile state” (for most). 

At Athlete’s Care we want to support your exercise goals in pregnancy. This is how the Fit Pregnancy & Postpartum program was born! It is a combined pelvic floor physiotherapy and perinatal chiropractic management strategy, to keep you comfortable, informed, prepared, and with the ability to maximize physical activity throughout pregnancy. 

Right now and until May 31st, we are offering free 15-minute consultations, to determine if you would be a good candidate for the program. If you are pregnant, or postpartum, and want to learn more, please call 416-691-6661 to book your free consult, and click here for more info!

We wish you a very happy Mother’s Day!

iRun is Canada's #1 Running Community & Magazine, available in print, online, and across social media.  iRun educates, informs, and inspires runners across Canada, helping them reach their goals and celebrating the community. Be sure to follow @irunnation and visit irun.ca

Coach's Corner with The Running Physio, Lauren Roberts, is a regular column in iRun magazine.  Here, Lauren answers your burining questions about training, injury and shoe recommendations. Got a question you want Lauren to answer Email ben@irun.ca to be featured! Check out Lauren's Q&As from the latest Issue of iRun:

What type of cross-training is best for my off-season?

A: Let’s first define “cross-training,” or “XT.” For runners doing a repetitive motion over and over again, cross-training is essentially any type of exercise or movement that isn’t running. This can include cycling, yoga, pilates, elliptical, swimming, or strength training. It has been documented that adding 1-2 days of cross-training during your season can potentially decrease likelihood of injury, probably because you are using different muscles and motor patterns than you are in running and therefore decreasing the chance of injuring those muscles or tendons. However, in the off-season, it’s important to ask yourself what the purpose of your cross-training should be. To improve performance or running economy, your best bet is a periodized 12-week strength program that focuses on high-load and low-rep lower body exercises and explosive plyometrics. Examples of these exercises include:

• Squats
• Leg Curls
• Calf Raises
• Hurdle Hops
• Bounding

For runners who haven’t done a lot of previous strength training, the effects of these exercises will be much more prevalent than in someone who routinely strength trains. This means that if you are a newer runner, you can almost certainly expect improvements by the spring. Alternatively, if you’re a little more seasoned in the weight room, you should focus on improving your max explosive power to crush your PB. 

A word of caution - activities like yoga or stretch classes can feel really great, but are often poor choices. Healthy, speedy runners actually have slightly “stiffer” tissues. A pilates or reformer class can often be a wiser choice if you’re looking for a similar energy, as these classes are much more strength focussed without the end-range muscle strain. Happy strengthening!

Is a running analysis really worth the money?

A: In the world of running, progress is all about understanding what’s working and what’s not. This is where running analysis—an examination of your technique, form, and performance data—comes in. By taking a closer look at the way you run, you can find key insights that may help you run faster, longer, and with fewer injuries. But is it actually worth it?

​Running analysis is much more than just tracking miles or minutes. It’s a detailed look at biomechanics—such as foot strike, stride length, cadence, and posture—as well as strength, flexibility, and alignment. Whether done through high-speed video, wearable tech, or force plate sensors, the goal is to identify subtle issues that might be slowing you down or putting you at risk for injury.

​Where things get a little complicated is in understanding that there is no one universal “right” way to run, and many successful pro athletes often exhibit “less than perfect” form. 

​Our bodies are amazing things. They are able to adapt to all different types of movements and exercises gradually, over time. Regardless of your form, if you are following a structured training plan, rotating running shoes, and including a form of cross-training, your odds of injury are decreased and you will continue to gradually get faster over time. However, if you are suffering from frequent injury or a plateau in performance, it’s highly likely that something in your form is contributing.

Regardless of form, there are biomechanical inefficiencies like over-striding that can lead to joint stress and poor energy return. An analysis can reveal these patterns, helping you make tweaks to optimize efficiency, without fully overhauling your form. Even small adjustments, like slightly shortening your stride, can make a big difference in both comfort and speed.

​For injury-prone runners, analysis is invaluable. Certain imbalances, such as weak glutes or tight calves, can cause repeated strain on specific joints or muscles. By pinpointing these weak spots, you can add targeted strength and mobility exercises to your routine, reducing your risk of injury.

​The best part? Running analysis isn’t just for elite athletes. In fact, beginner runners are perfect candidates as it is easier to develop good habits earlier in your running journey. But, be mindful that the clinic you visit has physiotherapists, chiropractors, or kinesiologists who are properly trained on working with runners as this is a specific skill set that not all practitioners receive in school. Be sure they ask you questions about your running mileage, goals, and recovery strategies as these are all crucial parts of staying healthy!

​In the end, running analysis is about maximizing your body’s potential, one stride at a time. By embracing a science-backed approach, you’re not only setting yourself up for faster times but a safer, healthier running journey.

The Running Physio at Athlete’s Care is a specialized, science-driven program designed to address the unique needs of runners at all levels, from beginners to elite athletes. This program focuses on injury recovery, injury prevention, performance enhancement, and long-term musculoskeletal health.

This program is ideal for: 

• Runners recovering from acute or chronic injuries
• Those looking to improve running efficiency and prevent future injuries
• Athletes preparing for marathons, ultramarathons, or other competitive events
• Casual runners seeking to build sustainable running habits

Our Runner’s Program equips runners with the tools and knowledge to heal, train smarter, and achieve their running goals while maintaining long-term health. Click here to learn more about the Athlete's Care Runners Program or to book an appointment. 

iRun is Canada's #1 Running Community & Magazine, available in print, online, and across social media.  iRun educates, informs, and inspires runners across Canada, helping them reach their goals and celebrating the community. Be sure to follow @irunnation and visit irun.ca

Coach's Corner with The Running Physio, Lauren Roberts, is a regular column in iRun magazine.  Here, Lauren answers your burining questions about training, injury and shoe recommendations. Got a question you want Lauren to answer Email ben@irun.ca to be featured! Check out Lauren's Q&As from the latest Issue of iRun:

How far do I have to run in practice if my half marathon is in spring? 

A: Nearly all well-done training plans will have a peak long run for the race three weekends out from race day. This allows the body three weeks to recover, rebuild, and prep for the big event. If this is your first half marathon, you will want to plan your mileage appropriately to hit 19-21 km at this time. If you have a time or performance goal, you’ll likely want to overshoot race distance by a few kilometers and aim for closer to 25km for peak week. You’ll want to work backwards from race day to be sure you don’t wait too long to start your build.

Do runners really need more than one pair of shoes? If so, what are the different kinds of shoes for?

A: Research has pointed to rotating through three slightly different pairs of shoes. The reason for this is that running is essentially a repetitive motion that uses the same muscle groups on repeat for a long period of time. Anything that we can do to introduce some form of micro-variability is going to decrease the repeated strain that muscles, tendons, and ligaments are withstanding simply by changing it up. Take trail running for example - trail runners tend to experience less injuries than road runners because the terrain is quite a bit different with each step. (They may roll their ankles more, though!)  

What are three quick stretches you could recommend? And, do you stretch before a run, after, or both?

A: First of all, research still tends to point towards avoiding long slow stretching before a run, although it consistently does remain a point of contention among running scientists. After is likely better and there is some evidence it can decrease muscle soreness, but this has not been shown consistently. 

Secondly, stretching is likely best prescribed in light of a specific finding. For example, if you have seen a Running PT and they have determined you have plantar fasciitis with tight calves, you’d be best to do a calf stretch with knee bent and knee straight for 30-45 seconds after your run. Unfortunately, stretching does not seem to have an injury-prevention effect, and may in fact have the opposite effect as people with hypermobility tend to experience more injuries. Sorry, yogis!

Anecdotally, I would say most people would benefit from calf stretching like mentioned above, as well as hamstring and hip flexor stretching as these muscles tend to become hypertonic (“tight”) with sitting. But if you’re a “don’t have time to stretch” person, don’t stress!

I feel like I always have tight calves. What is that a sign of and what can be done?

A: There are two things to understand regarding muscle tightness. First, what most people call “tightness” is actually what we call hypertonicity. Hyper = extra and tone = tension level of a muscle. A muscle will become hypertonic when the brain sends a message to it saying, “Hey! Something doesn’t feel right here…we’ve got to work a little harder.” The muscle says, “OK!” and increases its level of tone. So then the actual question is, what does the brain feel the reason is for sending this message? The answer is usually that the muscle itself and/or muscles related to the goal movement are weak. Your best starting point would be to strengthen up the tight muscle! 

Is there anything we can do to ward off plantar fasciitis, and how do you know if you have it? 

A: Oh plantar fasciitis - such a pain.Your best bet is strong calves. You can never do too many calf raises, especially with weight. If you don’t have access to a gym, we recommend putting something heavy in a backpack (wine bottles work, just sayin’...) and aiming to complete 10 full calf raises (all the way up, all the way down with one leg off a step. Getting to ten should be challenging). Repeat for two days, take one day off. You’ll see your plantar improve. And keep making that backpack heavier for prevention because this bugger takes forever to go away.

What pain is OK to run through and what kind should make you take the day off? 

A: Anytime pain is new, sharp, has a specific spot that hurts with pushing on it, or worsening, you should stop immediately. More running isn’t going to fix the problem that was caused by running. You’ll want to take 7-14 days right off to avoid things becoming a chronic issue! During this time you can cross-train or do anything that is completely pain-free. Then you’ll want to gradually get back to running. 

When do you know you need outside help? 

A: Let me answer this by saying one of the things we hear the most in the clinic is “I wish I’d come sooner.” The sooner we can see you, the easier and more simple the fix is. Sometimes it’s just adjusting your next couple weeks of runs. When we continue to run through pain, we end up developing compensations which is like adding extra layers to the onion that we have to unwrap and figure out. This is how people end up derailed for full seasons.

The Running Physio at Athlete’s Care is a specialized, science-driven program designed to address the unique needs of runners at all levels, from beginners to elite athletes. This program focuses on injury recovery, injury prevention, performance enhancement, and long-term musculoskeletal health.

This program is ideal for: 

• Runners recovering from acute or chronic injuries
• Those looking to improve running efficiency and prevent future injuries
• Athletes preparing for marathons, ultramarathons, or other competitive events
• Casual runners seeking to build sustainable running habits

Our Runner’s Program equips runners with the tools and knowledge to heal, train smarter, and achieve their running goals while maintaining long-term health. Click here to learn more about the Athlete's Care Runners Program or to book an appointment.