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Welcome to stepupphysio.
stepupphysio consists of a group of caring health professionals who focus on minimizing clients’ muscle and joint pain as well as optimizing their functional abilities, fitness level and long-term well-being. We strive to provide up-to-date research-based therapeutic assessment and treatment to ultimately achieve the best results possible. Our therapists are rich in a broad-based combined level of experience and actively participate in research and post-graduate education in order to stay at the cutting edge of health care.
Our clients present with a combination of the following; pain, pins and needles, numbness, acute neck and back discomfort, sports injuries, poor balance, concerns about deteriorating functional abilities, a determination to prevent or slow the progression of physical, metabolic, bone, respiratory and/or cardiovascular disease, a need to improve their performance in sport, dance, theater or music.
A broad spectrum of healthcare options exists today; mainstream medicine, alternative practices, ancient tried and tested treatments, researched approaches as well as new philosophies which can be untested and over-marketed. At stepupphysio we keep open but safety-conscious minds when selecting the treatments we offer our clients. Our ultimate success is to assist our clients achieve their health goals safely, within their financial comfort, in a fun and friendly environment.
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| Physiotherapy | Massage | Gym |
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So, it seems that living in a "wired" culture may be affecting your sleep pattern...while technology helps us in so many ways, it looks like we need to take a break from it to make sure it won't affect other parts of our lives...
A new study showed that electronic light from devices such as smartphones and laptops may be to blame for people not getting enough sleep at night.
Looks like calorie counts on menus will become the norm...but is there a better way, would "exercise equivalents" be more effective?
Do you read the calorie count listed on a menu before ordering your lunch? And does it affect what you order?
We all find ourselves at a chain restaurant every now and then...so, what's the best choice to eat when you're there...well, to help you choose, here's what the nutrition pro's eat when they're there...
I travel a lot for work and often find myself in airports and in unfamiliar cities wondering where and what I can eat that will fill me up, not out. Since eating out makes it harder to keep your daily calories in check, you have to learn how to dodge the calorie minefields in restaurant menus.
Your backyard can be turned into an exercise zone...and here's how...
Getting fresh air and sun while working your muscles is easy, fun and free. Here are a few suggested routines
The facts about stretching, flexibility and warming up...a must for for exercise regime.
1. NOT THE SAME. Some people believe that stretching and warming up are more or less the same. They’re not. Warming up is designed to prepare an individual for the demands of the physical activity ...
Cycling is a particular favorite of ours at Stepupphysio and so if you're thinking of taking to the roads, here are some tips on how to get started on the right path
Three-time Canadian Olympic cycling medallist Curt Harnett says the most important thing to look for when buying a new bike may be a good salesperson.
We love working out to music and so this list of 100 great workout songs caught our eye...do you agree with the choices? What's your favorite workout song?
We know that nothing gets you through your workout like music—that jolt of extra emotion to get you closer to the finish line. Here are 100 Great Workout Songs in 10 handy playlists.
What is Upper Cross Syndrome? Upper cross syndrome is a condition that can develop from poor posture. In particular, it is the resulting posture one might adopt from extended periods of sitting at a computer or driving. A high percentage of people these days have developed it to some degree or another. Are YOU at a desk for more than 2 hours a day? Stressed out behind the wheel of a vehicle? Add to this the manifestation of emotional/psychological stress and you have a recipe for chronic neck and upper back pain. But not to worry, proper stretching, strengthening and MASSAGE THERAPY can go a long way to improving this condition. Please speak to one of our team today.
If you're a parent and you take your kids to the playground, why not sneak in a workout while your there?
It's starting to warm up outside and the gym is getting packed. Instead of skipping out on your workout because all the machines seem to be taken, try this fun outdoor workout! All you need to do is find a playground.
If running is your exercise of choice, do you fancy becoming a better, stronger runner? Of course!...and here's how
GUEST POST: Running coach and marathoner Jason Fitzgerald shares his tips on making running a lifelong habit.
we've recommended a good night sleep as an integral part of your healthy regime so...Which sleeping position is best for the body? The best position is definitely whatever position allows you to sleep as the health benefits of sleep are so significant that getting sleep takes priority over the position you sleep in. However, if you can sleep well in a position that is also good for your spine then you are ahead of the game. Sleeping on your side with your knees slightly bent and a pillow between your knees is a great position for the spine. This position allows for the natural curvature of the spine which is better maintained by having a pillow between your knees. This reduces stress on your hips and produces less rotation through the lumbar spine. Sleeping on your back is another good option which allows for the natural curvature of the spine. When sleeping on your back it is beneficial to have a pillow under your knees to reduce tension in the lumbar spine. Keep in mind sleeping on your back can promote more snoring, which may create other issues!! Sleeping on your stomach is the worst position to adopt because you have to rotate your neck to breathe comfortably and this places strain on your cervical spine and nerves. It also places the lumbar spine in extension for an extended period of time which is difficult for the joints and can result in low back stiffness in the morning. Speak with one of our physiotherapists for other helpful tips on having a great night’s sleep!
Here are 6 reasons to get 7 hours sleep...
You might be taking sleep for granted, but enough of it can save your life.
Have you found that your fitness has come to a plateau? Here are some ways to beat it...
Not seeing any results from your exercises anymore? If you're stuck in a fitness lul, here are some exercises to get you back on track.
You've set your workout routine and you're sticking to it, but how do you know it's a good workout...
Make the most of your time. A quality, intense workout always exceeds a long, mediocre workout. On the flip side, remember that too much of a good thing is still too much.
Fancy improving your mood along with helping to combat health conditions among other benefits? Then exercise is for you...
Exercise can improve your mood, stamina and sex life. How many more reasons do you need to get moving?
Why do we need a strong pelvic floor? So here it is; the fourth and final component of our core muscle group. The pelvic floor muscles hang like a hammock between the pubic bone, tailbone, and “sitting” bones (ischial tuberosities) and connect to the inner aspect of the pelvic bones. These muscles must work in cooperation with the other core muscles, especially Multifidus and Transversus Abdominis, in order to function optimally. The pelvic floor muscles also support the bladder and the reproductive organs with a number of their connections passing through the muscles. While people with extreme pelvic floor muscle weakness can suffer from incontinence, people with low back pain may not be aware that their pelvic floor muscles are weak and that is contributing to their low back problems. The core muscles have to work as a unit in order to maintain stability of the spine. Much like an orchestra, it will only sound good if all sections are in tune! You can strengthen your pelvic floor muscles (yes this applies to you also guys!) while strengthening your other core muscles but also with more specific exercises. Please ask your physiotherapist how to strengthen your pelvic floor muscles.
For those of you who want to get fit but haven't really started an exercise plan yet, this small test will give you an indication of how fit you are before you start and will allow you to build your program to suit your fitness level...Don't forget, at Stepupphysio we can tailor a program for you, just ask us and we'd be glad to help!
Fancy being able to play tennis or golf in your 90's? It's a goal worth pursuing, so what are the exercises that you can do for life? Here's a sample...
You don't have to stop working out just because your engine starts running out of fuel.
Spring is here...OK, maybe winter is still kicking a bit, but we must be optimistic, so here is how you start up your outdoor running regime...
It’s time to get back on track (without hurting yourself). Try these tips from top running coach Dave Scott-Thomas
Osteoarthritis - Age, Weight or Alignment? Osteoarthritis (O.A) is the most common form of arthritis affecting millions of Canadians. Risk factors include age, weight, wear and tear on joints, family history and injury. Although we can’t change our genetics or avoid aging, we do have the power to modify how much wear and tear our joints endure. One key factor in the development of such wear and tear is our joint alignment! None of us are structurally perfect and our malalignment increases friction between joint surfaces, which can lead to O.A. over time. This is especially prevalent in weight bearing joints such as our hips and knees, which is influenced by the anatomy and mechanics of the foot/ankle. Orthotics is one device that can correct these malaignments and decrease the friction happening at the knees and hips. Be proactive, prevent O.A. and ask one of our physiotherapists to analyze your alignment!
Breakfast is for champions, so what is it that the nutrition experts recommend for your wake-up meal...
They don't call it the most important meal of the day for nothing! Breakfast -- when done right -- can set the tone for a more nutritious day with big health pay offs.
After the devastating news in Boston yesterday, volunteering and stories of ordinary people pitching in their lot to help are coming to the fore...it is a great human trait in times of adversity, and as a "win-win" there are health benefits too...
After the tragedies that occurred at yesterday’s Boston Marathon, millions of people are looking for ways to help. For anyone who needs some extra incentive, Greatist explains why volunteering can actually benefit our health and happiness, too.
Want your teenagers to do well in class? It seems that exercise helps teenagers physically and mentally...
Researchers find that when young people exercise, their mental health improves through a more positive self-image and through winning friends. But sports psychologists aren't sure whether exercise makes teenagers more confident or more confident teenagers take part in sports.
Chips are a weakness of mine and so this interesting article & video about how they are made caught my eye...can't decide if if makes me want a pack or not!
Going to spend a cheat day eating some chips? NPR visited the Herr's potato chip factory to find out just how those fried spuds are made. Not all the finding were so savory.
We all know healthy habits can be hard to stick to, especially with temptation surrounding us...here's an interesting article on why its hard and what you can do about it...
It's nice to know what you want and having goals gives you a sense of direction and purpose. However, there is one way that your hopes and dreams actually sabotage you from becoming better: Your desires can easily lure you into biting off more than you can chew.