Physiotherapy Toronto Blog 

The pelvic floor is a crucial yet often overlooked component of our overall health. The pelvic floor is a group of muscles and connective tissues located across the bottom of the pelvis. You can think of it as a sling of muscles extending from the front of your pubic bone to your tailbone and across to your two sit bones. These muscles play a vital role in many bodily functions, including bowel and bladder control, sexual function, supporting your pelvic organs against gravity and pressure, pumping blood and lymph to the heart, and creating stability for your spine and pelvis during daily movements. When the pelvic floor muscles become weak from underactivity or overactivity, it can cause a variety of issues. Below is a list of conditions caused by pelvic floor dysfunction. If you experience any of the following, know that a pelvic floor therapist can help guide you and treat these conditions:

1.      Urinary Incontinence (UI)
Urinary incontinence is the involuntary leakage of urine. Some people may experience stress urinary incontinence (SUI), which is leakage during activities like coughing, laughing, sneezing, or exercising. Others may have an intense urge to urinate that prevents them from reaching the toilet in time, known as urge urinary incontinence (UUI). It is also possible for some individuals to experience both SUI and UUI.

2.      Painful Intercourse
Many women experience pain during sex, also called dyspareunia. This can stem from multiple factors, including physical, emotional, or psychological aspects. Specific causes include an overactive pelvic floor, past trauma, hormonal changes such as menopause, medical conditions like endometriosis, and stress or anxiety, which can create a cycle of pain and fear around sexual activity.

3.      Prolapse
Prolapse refers to the condition where pelvic organs, such as the bladder, uterus, or rectum, descend from their normal position due to weakened pelvic floor muscles and connective tissues. This can lead to a bulging sensation, discomfort, and issues with bladder or bowel control. Causes vary and may include childbirth and conditions that place additional pressure on the pelvic floor for prolonged periods, such as allergies, chronic coughing, or chronic constipation.

4.      Labor and Delivery Preparation and Postpartum Recovery
Pelvic physiotherapists can support you throughout your entire pregnancy experience, from your first trimester to your postpartum journey. Emphasis is placed on labor and delivery preparation, where your therapist will guide you on pushing mechanics, safe birthing positions, exercises, and overall help you prepare for your important day, instilling confidence in you. Your therapist can also begin seeing you as soon as six weeks postpartum to help guide your return to activity, optimize your pelvic floor, and connect you with the right resources in your community to help you reach your personal goals.

Your therapist will help identify your goals, gain insight into your history, conduct a thorough evaluation, and develop an individualized treatment plan to help you achieve your objectives. Know that you do not have to suffer in silence or alone!

Article provided by Registered Physiotherapist  Julia Rudecki. Julia utilizes a patient-centered and biopsychosocial approach and collaborates with her patients to provide specific and individualized care. Treatments consist of education, manual therapy, soft tissue work, exercise, dry needling, acupuncture and lifestyle modification. Julia has a passion for pelvic health. She is dedicated to creating a safe space for her patients, where they feel listened to, supported, and empowered to embark on their pelvic health journey. She provides a holistic assessment and treatment to help her patients thrive. Julia's training and interests includes pelvic pain, incontinence, painful intercourse, constipation, coccydynia, prolapse, diastasis recti, and guiding clients through their pregnancy and postpartum journey.  Click here to book an appointment with Julia at Athlete's Care - Adelaide & York

In Canada, about 36% of the population is classified as overweight. This is in addition to the 27% who are classified as obese. Combined, this means that around 63% of Canadian adults are either overweight or obese. These statistics highlight the prevalence of weight-related health issues in our country. People in this group are at higher risk of developing cardiovascular disease, type 2 diabetes, cancer, and are at greater risk of all cause mortality. Strength training is a great way to help you lose weight, and it does more than just make you stronger. It’s like giving your body a boost in a few different ways that work together to help you burn fat and keep it off.

When you do strength training, like lifting weights or, you build muscle. Muscles are special because they burn more calories than fat, even when you’re just sitting around. So, the more muscle you have, the more calories your body burns every day, even when you’re not exercising. This means that by getting stronger and building muscle, your body becomes better at burning calories all the time.

But that’s not the only way strength training helps with weight loss. When you work out, you burn calories. Strength training can burn a lot of calories, especially if you’re doing exercises that use big muscle groups, like squats or deadlifts. Plus, after a strength workout, your body needs to repair your muscles, and that takes energy, too. This means you keep burning calories even after you’ve finished your workout, which helps you lose weight over time.

Another important thing about strength training is that it helps you keep your muscle while you’re losing weight. When people try to lose weight by dieting alone, they often lose muscle along with fat. This isn’t good because less muscle means your body doesn’t burn as many calories. But when you do strength training, you hold on to your muscle, so the weight you lose is more likely to be fat, not muscle. This helps you stay strong and keeps your metabolism (the way your body burns calories) high.

Strength training also helps your body use sugar better. When your muscles are bigger and stronger, they help your body manage blood sugar levels more efficiently. This is important because when your body uses sugar well, it’s less likely to store extra calories as fat. So, by getting stronger, you’re helping your body stay balanced and healthy, which supports your weight loss goals.

Over time, as you get used to strength training, your body becomes better at using fat for energy. This means your body learns to burn fat more efficiently, which helps you lose fat and keep it off. And because strength training makes your muscles stronger, it also makes it easier to do everyday activities. When things like carrying groceries or climbing stairs feel easier, you’re more likely to stay active, which helps you burn even more calories throughout the day.

The best part about strength training is that it helps you keep the weight off for good. By building and keeping your muscles strong, you’re setting yourself up for long-term success. A strong body burns more calories, stays active, and helps you maintain a healthy weight. So, if you’re looking to lose weight and keep it off, strength training is a smart and powerful way to do it.

Article provided by RMT and Certified Personal Trainer, Ian Paron. Ian knows the importance of maintaining muscle and strength and the vital role they play in both performance and quality of life. Ian shares his passion for strength training with everyone from competitive athletes looking to prevent injury or increase their performance, to retired grandparents wanting to be able to continue to play with their grandchildren.

Click here for more information about Personal Training at Athlete's Care Leaside or call 416-546-9454 today and sign up for 50% OFF the FIRST TWO WEEKS OF TRAINING! Mention promo code AC50BLOG.  This promotion is valid for first time clients only and cannot be used in combination with any other offer.

Reduced bone density, called osteoporosis, makes bones more likely to break. This is a big problem for older adults, especially women after menopause, older men, and people with a family history of weak bones. People who don't exercise much, eat poorly, or have certain health conditions are also at higher risk. Knowing how to keep bones strong is very important to avoid serious injuries and to maintain overall health.

Lifting weights makes our bones stronger by putting pressure on them, which stimulates special cells called osteoblasts to create more bone material. This process helps our bones become thicker and stronger. This is like giving our bones a workout, just like how our muscles get stronger when we exercise them. Strong bones are essential for supporting our body and helping us move safely.

When we lift weights, we also build bigger muscles, which support and protect our bones. Bigger muscles help prevent falls and injuries. Lifting weights also increases the production of important hormones that help our bones grow and stay healthy, making sure our bones remain strong as we age. Additionally, these hormones can improve our overall energy and mood.

Regular weightlifting also improves our balance and coordination, reducing the chances of falls that can lead to bone injuries. By keeping our bones strong and resilient, weightlifting helps protect against osteoporosis and reduces the risk of fractures, ensuring our bones stay healthy throughout our lives. Good balance and coordination make everyday activities easier and safer.

Call 416-546-9454 today and sign up for 50% OFF the FIRST TWO WEEKS OF TRAINING!  Mention promo code AC50BLOG.  This promotion is valid for first time clients only and cannot be used in combination with any other offer. 

Article provided by RMT and Certified Personal Trainer, Ian Paron. Ian knows the importance of maintaining muscle and strength and the vital role they play in both performance and quality of life. Ian shares his passion for strength training with everyone from competitive athletes looking to prevent injury or increase their performance, to retired grandparents wanting to be able to continue to play with their grandchildren.

Click here for more information about Personal Training at Athlete's Care Leaside. 

RMT Michelle Macutay shares tips on how to get the most from your next massge therapy treamtent. 

Client feedback such as “My last massage wasn’t what I was expecting” and “I wasn’t happy with my last Massage Therapist", can usually be avoided with better communication between client and therapist. Did you know that you, the client, have control over how your massage treatment goes?

One of the Standards of Practice mandatory for ALL Massage Therapists is “Client-Centred Care” which means that our role is to “provide Massage Therapy that is focused on the best interests and unique needs, views, preferences and concerns of each individual client ensuring the client is actively involved in decision-making regarding their care” (CMTO, 2024).

Here are some tips to ensure that you are more satisfied with your Massage Therapy treatments:

Before your RMT leaves the room, make sure you two discuss:

•        Your main area of concern (where your pain/discomfort is located)
•        Which areas of your body that you want to be massaged (ex: you don’t want the full body, but just the back)
•        Which areas of your body that you DO NOT want to be massaged (ex: you have ticklish feet)
•        If you give permission to have sensitive areas massaged (ex: the buttocks)
•        The type of pressure you prefer (ex: firm pressure)

While you are receiving your Massage Therapy treatment, you can still tell your RMT:

•        You are too warm
•        You are cold (your RMT may have a blanket or heating pad available)
•        If the music is not to your preference
•        You want to modify what you discussed about the treatment earlier (ex: you change your mind and want a full-body massage instead)
•        You want to change the pressure (ex: the RMT’s pressure is firmer or lighter than you thought it would be)
•        You want to change positions (ex: being on your stomach feels uncomfortable)

This is a limited list of tips on what to discuss with your RMT before and during your massage. Remember, you have a say on how you receive your Massage Therapy treatments. Your RMT cannot read your mind but they are obligated to listen to your thoughts and concerns to ensure your treatment plan is right for you.

Keep in mind that each RMT has limitations such as not being able to provide pressure as deep as you prefer or not being trained in techniques you may want included in your treatment. We also may advise you if your request may cause further harm to you or if it is not appropriate.

However, I still encourage you to speak up and don’t be shy! We're here to help you!

Tips are provided by RMT Michelle Macutay. Michelle has a strong passion for people's physical and mental well-being which is why she has been a Registered Massage Therapist since 2005. She has successfully created treatment plans for individuals whose goals were to reduce physical pain or to improve their mental health.  Her experience ranges from helping athletes with recovery in order to maximize performance, to collaborating with other regulated healthcare professionals to deliver safe and effective treatments, to working at high-end spas giving evidence-based treatments while in an ambience that prioritizes decompression and tranquility.

Click here to learn more about Michelle Macutay or to book an appointment with her at Athlete's Care Oakville Sourth or Athlete's Care Mississauga.