Amped Physiotherapy
2600 Leitrim Road K1T 3V3 Ottawa, ON, Canada

If you are looking to find lasting pain relief without the need for medication then find natural pain relief with physiotherapy! Learn more here: https://1l.ink/32VNLC4 #AmpedPhysio #PainRelief

If you’ve been dealing with chronic joint pain for some time, then you should know you’re not alone. Chronic joint pain is typically associated with arthritis, although there are plenty of other physical ailments that can lead to joint deterioration and pain. https://ampedphysiotherapy.com/phys/persistent-pain-relief/

Are you struggling with aches and pains? Learn how Amped Physiotherapy can help provide relief to help you move more freely and feel better! https://ampedphysiotherapy.com/say-goodbye-to-your-aches-a/

Back pain is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. https://ampedphysiotherapy.com//sciatica-and-back-pain-re/

With our masks on, you can’t tell we are smiling, but we are! We are so proud to be part of such an important project for our city, our environment, and the generations that come after us!!Recently AMPED completed a project with Modern Niagara Group Inc. allowing us to be certified by the Canadian Green Building Council as a Zero Carbon Building Performance arena, certified for 2020 through the Canada Green Building Council’s Zero Carbon Building Program. AMPED has the ...distinction of being the first Ice Arena in North America and possibly the world to be designated a Zero Carbon Building This is positive news for our entire region, as a step towards improving efficiency throughout the entire infrastructure industry, as well as placing Ottawa at the forefront of zero-carbon buildings. We are excited to be part of this monumental project and what the future holds. A full press release can be viewed here. https://www.newswire.ca//modern-niagara-converts-amped-spo

Headaches have a bad habit of showing up at the most inconvenient times. Factors like your posture, type of mattress you use, your pillow, or even your desk chair can all impact your risk for experiencing regular headaches. Fortunately, we can help! https://ampedphysiotherapy.com/physica/headaches-migraines/

Are you struggling to manage your arthritis pain? Find safe, natural relief with the help of Amped Physiotherapy! https://ampedphysiotherapy.com/manage-your-arthritis-the-n/

If you have not been stretching then these are the top 5 reasons why you should start today and how Amped physiotherapy can help you get the most out of it! https://ampedphysiotherapy.com/learn-these-top-5-reasons-w/

Do normal tasks such as sitting at your desk, bending down, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Your posture could be the issue. Find relief with PT! https://ampedphysiotherapy.janeapp.com/

Help us fill the net this Holiday season!

Are your headaches making it difficult to be productive or even get through the day? Relieve tension and find lasting relief with the help of Amped Physiotherapy! https://ampedphysiotherapy.com/ready-to-rid-yourself-of-he/

If you have frequent tension headaches that appear seemingly out of nowhere, you may be a good candidate for therapy at our practice. Headaches can rule your life, but they don’t have to. #AmpedPhysio https://ampedphysiotherapy.com/

If you are looking for more ways to get more physical activity, try these 7 tips to help you lead a happier, healthier lifestyle! https://ampedphysiotherapy.com/if-you-are-in-need-of-more-/

Are you living your life with hip, leg, and knee pain that refuses to go away? Find lasting relief with specialized treatment at Amped Physiotherapy! #AmpedPhysio #PainRelief https://ampedphysiotherapy.com/newsletters/November2020

Chronic pain can control your life, but it doesn’t have to. If you’re suffering from aches and pains in your back, neck, hips, legs or knees, a physical therapist can help you get back up on your feet. #AmpedPhysio https://ampedphysiotherapy.com/

Are you dealing with arthritis pain that doesn't seem to go away? Learn how to treat arthritis pain naturally with physiotherapy! https://ampedphysiotherapy.com/physiotherapy-treating-arth/

Are you experiencing acute or chronic pain as a result of an injury? Whether it happened recently or a while ago, physical therapy may offer relief for your problem. #AmpedPhysio https://ampedphysiotherapy.com/

Hockey season is upon us! Is your back ready for hockey or any physical activity? Learn how Amped Physiotherapy can help you perform at your best and stay safe! #AmpedPhysio https://online.flippingbook.com/view/538469/

Are you tired of dealing with those constant aches and pains in your back? Physiotherapy treatments can help you finally find lasting relief for your pain! #AmpedPhysio https://ampedphysiotherapy.com/finally-relieve-those-back-/

Do you suffer from neck, back, or knee pain daily? These conditions can get in the way of a normal life. A physical therapist can properly assess your condition and prescribe treatment methods to help. #AmpedPhysio https://ampedphysiotherapy.com/

As we continue to grow and evolve inside Amped Sports Lab, our name has evolved as well. We kept the original name - Momentum Physiotherapy - involved with the name of our Facebook page and our other online places so people could still find us easily that knew us as Momentum. 5 years on, we are keeping the Momentum swirl logo, but shortening our official name to Amped Physiotherapy. Dont worry - we still offer the same individualized, one-on-one treatment you have come to expect from us - that will never change! Keep your eyes peeled for more news, including a brand new website and a newsletter with some tips to keep you healthy!

Are you looking for a simple way to reduce your aches and pains while also reducing inflammation throughout your body? See how diet improvements can help you achieve your health goals! #AmpedPhysio https://ampedphysiotherapy.com/did-you-know-you-can-reliev/

Do you have persistent sharp pains in your lower back when bending over? Have you found that the pain sometimes spreads to your feet? If you experience these symptoms consistently, you may have a condition called sciatica. This condition can make it difficult to go about your daily routine. Physiotherapy can help though, so contact our office today to learn more! #AmpedPhysio https://www.ampedsportslab.com/

Have you or a loved one been diagnosed with rheumatoid arthritis? Among the many things our physical therapists can do, theyll work to strengthen the muscles that surround the affected joint, while also improving range of motion, stabilizing the joint, and relieving any joint pain that may be occurring. There is hope with physiotherapy! #AmpedPhysio ... https://www.ampedsportslab.com/

Leaks, Tweaks and the Geeks! Join @ampedphysiotherapys @stephanieburans and @dommyhartley for a special live workout on @thefitnesslabottawa live feed on Sunday July 26th at 7:30pm. Do you have persistent low back pain, hip pain or leakage during workouts? Do you avoid exercises because of leakage or do a just in case pee before your workout? ... If you said YES to any of those questions, or if youre curious about whats happening with your pelvic floor, JOIN US! No equipment needed, but come ready to workout! #pelvicfloor #pelvicfloorexercises #physiotherapy #osteopathy #strengthcoach

1. As you age, you get grey hair and wrinkles. Those are on the outside. You age on the inside, too. Dont get hung up on changes on your scans! 2. Scans are static pictures. Can you tell what is wrong with your car by taking a picture of it? Visit us to find out more!

Leaks, Tweaks and the Geeks! Join @ampedphysiotherapy’s @stephanieburans and @dommyhartley for a special live workout on @thefitnesslabottawa live feed on Sunday July 26th at 7:30pm. Do you have persistent low back pain, hip pain or leakage during workouts? Do you avoid exercises because of leakage or do a just in case pee before your workout? ... If you said YES to any of those questions, or if you’re curious about what’s happening with your pelvic floor, JOIN US! No equipment needed, but come ready to workout! #pelvicfloor #pelvicfloorexercises #physiotherapy #osteopathy #strengthcoach

Thats right! If you havent heard the news, we have been given approval to loosen restrictions on who we see in person, provided we have everything in place to manage distancing and disinfecting requirements. If you have opened your email lately, you have already read the steps we have taken to keep you healthy and as safe as possible. ... We are excited to welcome you back to the clinic, and help you reach your new goals after rediscovering individual sports If you liked virtual appointments, dont fear! We will continue to offer the virtual option for anyone not comfortable coming in to the clinic, who has a long distance to travel, if you feel sick, or any other reason. It has been a helpful tool that we discovered works well, and we will keep using it! Click the link in our bio for more info. We look forward to seeing you! We missed you, too. See more

Thats right! If you havent heard the news, we have been given approval to loosen restrictions on who we see in person, provided we have everything in place to manage distancing and disinfecting requirements. If you have opened your email lately, you have already read the steps we have taken to keep you healthy and as safe as possible. ... We are excited to welcome you back to the clinic, and help you reach your new goals after rediscovering individual sports If you liked virtual appointments, dont fear! We will continue to offer the virtual option for anyone not comfortable coming in to the clinic, who has a long distance to travel, if you feel sick, or any other reason. It has been a helpful tool that we discovered works well, and we will keep using it! Click the link in our bio for more info. We look forward to seeing you! We missed you, too. See more

We still dont know when we will be open to see our clients again, but we have been busy planning for you! The new normal - we know things wont be the same for awhile, but luckily, we have always been set up well to manage cleanliness and effectiveness of our treatments. Our private treatment rooms and our commitment to one on one physiotherapy treatment with a focus on manual therapy, movement and exercise mean: ... you arent in a big open room being treated with lots of other people you arent being passed from person to person during your treatments and you arent having machines hooked up to you that have already been on everyone else that day. We have always believed this to be the best way to treat, and we know it is safer for everyone involved. Everyone at Amped Physiotherapy is looking forward to welcoming you back, with some changes you can scroll through above . Stay healthy and active, and we cant wait to help you plan for your activity goals coming out of this! Stay tuned right here for opening information!! A huge thanks to @canadasews for the masks to get us started!

#Repost @jordanburgesspt with @get_repost Well, you can count Jett as one household member who is loving this time while we are working from home!! Thanks to @jospt for the great update on return to skating post ACL reconstruction. ... Hockey players know that you can do all the strength and agility work you want in the clinic and in the gym following surgery, but nothing can recreate the demands of skating. Only 63% of athletes experiencing ACL tears return to their preinjury level of activity, even though their strength and stability scores on their injured knee are excellent. Dont let this be you! If you have torn your ACL and are a hockey player, @ampedphysiotherapy, we can take you onto the ice for a supervised, gradual, systemized return to skating, to give you the best shot at getting back to the game you love. Check out @ampedphysiotherapy or DM me for more details! #trainhard #aclrehab #aclhockey #physiotherapy #hybridphysio See more

That’s right! If you haven’t heard the news, we have been given approval to loosen restrictions on who we see in person, provided we have everything in place to manage distancing and disinfecting requirements. If you have opened your email lately, you have already read the steps we have taken to keep you healthy and as safe as possible. ... We are excited to welcome you back to the clinic, and help you reach your new goals after rediscovering individual sports If you liked virtual appointments, don’t fear! We will continue to offer the virtual option for anyone not comfortable coming in to the clinic, who has a long distance to travel, if you feel sick, or any other reason. It has been a helpful tool that we discovered works well, and we will keep using it! Click the link in our bio for more info. We look forward to seeing you! We missed you, too. See more

That’s right! If you haven’t heard the news, we have been given approval to loosen restrictions on who we see in person, provided we have everything in place to manage distancing and disinfecting requirements. If you have opened your email lately, you have already read the steps we have taken to keep you healthy and as safe as possible. ... We are excited to welcome you back to the clinic, and help you reach your new goals after rediscovering individual sports If you liked virtual appointments, don’t fear! We will continue to offer the virtual option for anyone not comfortable coming in to the clinic, who has a long distance to travel, if you feel sick, or any other reason. It has been a helpful tool that we discovered works well, and we will keep using it! Click the link in our bio for more info. We look forward to seeing you! We missed you, too. See more

What are you doing for #selfcare during social distancing? @stephanieburans, one of our awesome team of physiotherapists, likes to relax with crochet, knit and quilt projects. Working on those crafting #workinprogress or #unfinishedobjects? Keep these tips in mind to prevent repetitive strain #craftinginjuries!... * Work in a well lit space * Sit in a supportive chair * Use ergonomic tools - like this ergonomic crochet hook or make your own ergonomic grip with masking tape or modelling clay! * Take regular breaks - give your neck, back and hands a rest! Set a timer or an alarm to remind you to take a rest! * Soak sore and tired crafting hands in a bowl of warm water with Epsom salts @michaelsstores @yarnspirations @makersavvy @quiltypleasures If you have doubled or tripled your crafting time during COVID, and your body is complaining about it with pain or soreness, we should talk! Email or call us at [email protected] 613-822-9000. Stay healthy and safe!! See more

thanks @pregnant.postpartum.athlete and @shenashville for the great visual! A childs harness is designed with several straps and adjustments to create stability to a central or core point. Our bodies core is designed the same way - muscles running in multiple directions with the goal of creating a stable base for our movements. ... This shows us how some of the muscles at the front of our body work together to keep us in a position. Imagine how many muscles are working in the back, on the sides, above and below! #morethanjustabs #physiotherapy #hybridphysio #ottawaphysio This is SO helpful for understanding your abs. Thanks P&PA coach and PT, @shenashville Anatomy can be difficult to grasp if its not something youve been exposed to over & over again. To simplify & get somewhat of a visual of how your anterior (front) abdominal wall works to coordinate the demand (not to be taken in a negative tone) of movement, picture a 5 point harness! Your child may have one of these on his stroller, high chair, or car seat! If you look at the top straps, picture them coming down making a x, this is how your external & internal obliques would run. Then, your transverse abdominals come around to hug the sides, while your rectus & pyramidalis bring up the middle. And sure, the buckle can be your belly button. Pretty cool to see how this team works together! Gangs all here! @pregnant.postpartum.athlete

We are always looking for the most up to date information on how to keep you healthy - and its not always just about exercise! . Q: I promise I am working on all my exercises , but what else can I do to help with injury recovery? A: SLEEP! Sleep is critical for immune function, tissue healing, pain modulation, and cardiovascular health. How much sleep should I get a night?... Teenagers: 8-10 hours Adults 18-65: 7-9 hours Adults 65+: 7-8 hours a night How can I make sure that Im getting enough sleep? Go to sleep and wake up at the same time every day. This will help set your natural biological clock. Train your brain that if you are in your bed, you should be sleeping. Do not eat, work, or watch TV in bed. Leave bed if unable to fall asleep within 20 minutes and return when sleepy. Doing regular (preferably moderate to vigorous ) exercise improves your sleep at night. Talk to your physical therapist or strength coach about an appropriate exercise program. Avoid stimulating activities right before bedtime, including moderate to vigorous exercise, watching TV or discussing a stressful topic. Avoid caffeine , drinking alcohol or smoking at least 4 hours before bedtime. Avoid daytime napping so that you can fall asleep easily at night. If you need to take a nap, limit it to 30 minutes. Stop using light emitting electronics (television, computer, smartphone) at least 30 minutes before bedtime as the blue light that is emitted can disrupt sleep by suppressing melatonin production. Avoid eating a large meal and drinking excessive liquid 2-3 hours before going to bed. Stick to a light snack if you are hungry. Talk to your doctor or health professional if you still have trouble sleeping! Thanks @eimteam for the webinar last week to get us thinking about sleep!

We still don’t know when we will be open to see our clients again, but we have been busy planning for you! The new normal - we know things won’t be the same for awhile, but luckily, we have always been set up well to manage cleanliness and effectiveness of our treatments. Our private treatment rooms and our commitment to one on one physiotherapy treatment with a focus on manual therapy, movement and exercise mean: ... you aren’t in a big open room being treated with lots of other people you aren’t being passed from person to person during your treatments and you aren’t having machines hooked up to you that have already been on everyone else that day. We have always believed this to be the best way to treat, and we know it is safer for everyone involved. Everyone at Amped Physiotherapy is looking forward to welcoming you back, with some changes you can scroll through above . Stay healthy and active, and we can’t wait to help you plan for your activity goals coming out of this! Stay tuned right here for opening information!! A huge thanks to @canadasews for the masks to get us started!

Im working on all my exercises , but what else can I do to help with injury recovery? SLEEP! Its critical for immune function, tissue healing, pain modulation, and cardiovascular health. How much sleep should I get a night?... Teenagers: 8-10 hours Adults 18-65: 7-9 hours Adults 65+: 7-8 hours a night How can I make sure that Im getting enough sleep? Go to sleep and wake up at the same time every day. This will help set your natural biological clock. Train your brain that if you are in your bed, you should be sleeping. Do not eat, work, or watch TV in bed. Leave bed if unable to fall asleep within 20 minutes and return when sleepy. Doing regular (preferably moderate to vigorous ) exercise improves your sleep at night. Talk to your physical therapist or strength coach about an appropriate exercise program. Avoid stimulating activities right before bedtime, including moderate to vigorous exercise, watching TV or discussing a stressful topic. Avoid caffeine , drinking alcohol or smoking at least 4 hours before bedtime. Avoid daytime napping so that you can fall asleep easily at night. If you need to take a nap, limit it to 30 minutes. Stop using light emitting electronics (television, computer, smartphone) at least 30 minutes before bedtime as the blue light that is emitted can disrupt sleep by suppressing melatonin production. Avoid eating a large meal and drinking excessive liquid 2-3 hours before going to bed. Stick to a light snack if you are hungry. Talk to your doctor or health professional if you still have trouble sleeping! Thanks @eimteam for the webinar last week to get us thinking about sleep!

Wed like to recognize and thank the nurses, respiratory therapists, physiotherapists, physicians, and other allied health and support staff on the front lines of caring for the sick on world health day. Health care workers expect to be put in positions of risk occasionally - that is part of the work. Its not expected when you are an essential worker in our supply chain. Thank you to the truckers, grocery store cashiers and stockpeople, manufacturing workers and transit drivers who didnt sign up for this, but are risking their health for the rest of us. Today and every day, thank you from the Amped team.

We hear you You have injuries - ones that still need care, old injuries that are flaring up again or new injuries that need attention. You may not fall into the urgent category for an in-person appointment. ... But you still deserve physiotherapy care. Amped Physiotherapy is committed to being there for you during social distancing. We want you to stay healthy and active! Amped Physiotherapy is now offering telehealth appointments. We can: -perform a virtual assessment -guide self-treatment techniques -provide education on your injury, activity management and pain management strategies -demonstrate and prescribe a home exercise program -manage motor vehicle, concussion and pelvic health rehabilitation programs Are you interested in hearing about our telehealth appointments? You can contact the clinic at tel:(613)822-9000 or contact your physiotherapist to schedule an appointment. @janerunsclinics #telehealth #homeoffice #socialdistancing #physiotherapy #flattenthecurve

Does your deadlift look like a squat? Knees coming forward and butt coming down instead of back? Monday I posted a starter drill to really own that hinging pattern so today lets move you up to your feet! Knees always coming forward? Face the bench with your knees just barely touching the bench. Move your hips as far back as you can, maintaining neutral spine and not pushing the bench/chair forward.... Hips not moving back? Face away from the bench with the back of knees just barely touching the bench. Move your hips as far back as you can over the bench, without letting your knees come off the bench. OR just practice both because everyone has room to improve their hinge pattern! Great warm up drill for those of you past the learning or re-learning phase #rehab #injuryprevention #strengthcoach #osteopathy @dommyhartley #physiotherapy #hingepattern #deadlift

thanks @pregnant.postpartum.athlete and @shenashville for the great visual! A child’s harness is designed with several straps and adjustments to create stability to a central or core point. Our bodies’ core is designed the same way - muscles running in multiple directions with the goal of creating a stable base for our movements. ... This shows us how some of the muscles at the front of our body work together to keep us in a position. Imagine how many muscles are working in the back, on the sides, above and below! #morethanjustabs #physiotherapy #hybridphysio #ottawaphysio This is SO helpful for understanding your abs. Thanks P&PA coach and PT, @shenashville Anatomy can be difficult to grasp if it’s not something you’ve been exposed to over & over again. To simplify & get somewhat of a visual of how your anterior (front) abdominal wall works to coordinate the demand (not to be taken in a negative tone) of movement, picture a 5 point harness! Your child may have one of these on his stroller, high chair, or car seat! If you look at the top straps, picture them coming down making a x, this is how your external & internal obliques would run. Then, your transverse abdominals come around to hug the sides, while your rectus & pyramidalis bring up the middle. And sure, the buckle can be your belly button. Pretty cool to see how this team works together! Gangs all here! @pregnant.postpartum.athlete

Times are challenging right now. In the chaos around you, take the time to focus on the positive things in your life! We challenge you to write down 3 things you are grateful for everyday. If this is new to you, your first couple days or weeks might look the same. But as you change your mindset, you might start to notice more things around you that you are grateful for, and maybe never realized in the past. Well help get you started:... 1- Grateful for my health 2- Grateful to have this extra time with my family 3- Grateful to have this extra time to work on my rehab exercises #gratitude #mentalhealth #physicalhealth #physiotherapy #osteopathy

@dommyhartley Progressing our piston breathing to movement. Lets use this time to really own and master our basics. This hand and knee rocking is testing out if you can maintain neutral spine while moving from your hip joints... you know... Squat and Deadlift patterns! Step 1: maintain neutral spine as you rock back and forth. Remember your piston breathing = pelvic and thoracic diaphragma moving together. Step 2: Rock back, lift knees off floor while maintaining neutral s...pine and not allowing yourself to move forward. Bring knees back down, rock forward. Step 3: Rock back, lift knees, bring your hips in the air, while ALWAYS maintaining neutral spine and not allowing yourself to move forward. Then bring your butt down, hovering your knees, then bring knees back to the floor, then rock forwards. #rehab #injuryprevention #physiotherapy #osteopathy #squat #deadlift #core

Try the balloon (check out our last post!) and realize your abs were firing like crazy If youve been coached by @dommyhartley or have had an Osteopathy appointment with her, I GUARANTEE you guys have talked about your core, youve probably tried the balloon and youve definitely been cued to bring your ribs down, in and back! The is a great tool to teach you an optimal core contraction. Your core has many components. Think of it like a can of soup The balloo...n teaches you contract: - Your obliques: these are the pillars that connect upper and lower body. Super important with stability of your trunk, shoulders and hips. These are the cylinder in that can of soup. - Your thoracic diaphragm: the top of your can of soup - pelvic diaphragm: bottom of your can of soup Do you feel your can of soup when breathing? When contractions your core? When lifting weights?! #rehab #prehab #core #abs #injuryprevention #weightlifting #osteopathy #physiotherapy

We are always looking for the most up to date information on how to keep you healthy - and it’s not always just about exercise! . Q: I promise I am working on all my exercises , but what else can I do to help with injury recovery? A: SLEEP! Sleep is critical for immune function, tissue healing, pain modulation, and cardiovascular health. How much sleep should I get a night?... Teenagers: 8-10 hours Adults 18-65: 7-9 hours Adults 65+: 7-8 hours a night How can I make sure that I'm getting enough sleep? Go to sleep and wake up at the same time every day. This will help set your natural biological clock. Train your brain that if you are in your bed, you should be sleeping. Do not eat, work, or watch TV in bed. Leave bed if unable to fall asleep within 20 minutes and return when sleepy. Doing regular (preferably moderate to vigorous ) exercise improves your sleep at night. Talk to your physical therapist or strength coach about an appropriate exercise program. Avoid stimulating activities right before bedtime, including moderate to vigorous exercise, watching TV or discussing a stressful topic. Avoid caffeine , drinking alcohol or smoking at least 4 hours before bedtime. Avoid daytime napping so that you can fall asleep easily at night. If you need to take a nap, limit it to 30 minutes. Stop using light emitting electronics (television, computer, smartphone) at least 30 minutes before bedtime as the blue light that is emitted can disrupt sleep by suppressing melatonin production. Avoid eating a large meal and drinking excessive liquid 2-3 hours before going to bed. Stick to a light snack if you are hungry. Talk to your doctor or health professional if you still have trouble sleeping! Thanks @eimteam for the webinar last week to get us thinking about sleep!

Thank you again to all of our clients for your messages of support! As the COVID crisis continues, we want you to know we are continuing to consider the best way to support you and your health. Last night, the Amped team discussed a plan - here is what you can expect this week!

I'm working on all my exercises , but what else can I do to help with injury recovery? SLEEP! It's critical for immune function, tissue healing, pain modulation, and cardiovascular health. How much sleep should I get a night?... Teenagers: 8-10 hours Adults 18-65: 7-9 hours Adults 65+: 7-8 hours a night How can I make sure that I'm getting enough sleep? Go to sleep and wake up at the same time every day. This will help set your natural biological clock. Train your brain that if you are in your bed, you should be sleeping. Do not eat, work, or watch TV in bed. Leave bed if unable to fall asleep within 20 minutes and return when sleepy. Doing regular (preferably moderate to vigorous ) exercise improves your sleep at night. Talk to your physical therapist or strength coach about an appropriate exercise program. Avoid stimulating activities right before bedtime, including moderate to vigorous exercise, watching TV or discussing a stressful topic. Avoid caffeine , drinking alcohol or smoking at least 4 hours before bedtime. Avoid daytime napping so that you can fall asleep easily at night. If you need to take a nap, limit it to 30 minutes. Stop using light emitting electronics (television, computer, smartphone) at least 30 minutes before bedtime as the blue light that is emitted can disrupt sleep by suppressing melatonin production. Avoid eating a large meal and drinking excessive liquid 2-3 hours before going to bed. Stick to a light snack if you are hungry. Talk to your doctor or health professional if you still have trouble sleeping! Thanks @eimteam for the webinar last week to get us thinking about sleep!

Continuing with our running theme lets talk about your Glute Medius! Its in charge of the action of lifting your leg to the side and stabilizing your pelvis while it bears weight - especially when running. The gluteus medius helps: ... * Absorb force of the ground pushing back against your leg as your foot hits the ground. * Prevent your knee from adducting (collapsing inwards) while running. * Absorb force of landing * Steady your pelvis and keep your trunk level Here are some progressions to the clamshell exercise to help get you started on strengthening your glute med: 1- sidelying clamshell 2- Sideplank clamshell (added bonus of working your core; also super important with running) 3- Table top clamshell #injuryprevention #running #runningclinic #strengthcoach #rehab #prehab #osteopathy #physiotherapy

We’d like to recognize and thank the nurses, respiratory therapists, physiotherapists, physicians, and other allied health and support staff on the front lines of caring for the sick on world health day. Health care workers expect to be put in positions of risk occasionally - that is part of the work. It’s not expected when you are an essential worker in our supply chain. Thank you to the truckers, grocery store cashiers and stockpeople, manufacturing workers and transit drivers who didn’t sign up for this, but are risking their health for the rest of us. Today and every day, thank you from the Amped team.

Yesterday @dommyhartley posted some ankle drills for you to help your tissues build up strength for running, so Im following that up with a running program for those of you who are coming back from an injury (picture 1) and those who havent run for an extended period or time or taking this activity up now that youre on quarantine (picture 2). Thanks to @therunningclinic for these great programs and pictures. ... Remember gradual loading is in preventing injuries. I know you might have a whole lot more time on your hands but your body needs to gradually prepare for increased load and activity. Training, no matter the circumstances, is ALWAYS a process and never a sprint. So enjoy this process. Send me your questions or concerns and tag me in your workouts. Love seeing everyones progress #injuryprevention #running #runningclinic #strengthcoach #rehab #prehab #osteopathy #physiotherapy #physicaltherapy

Whether you are continuing your current home exercise program, trying some of the online workouts being posted or exercising more than your normal dose, continue using these guidelines. We are here to help you via email! #physio #osteopathy #strengthcoach #rehab #injuryprevention

Tough decisions today. Thanks to @CPHO_Canada @ottawahealthsante @cityofottawa for reminding us about our responsibility to the greater community, and @washingtonpost for providing free access to the #flattenthecurve graphics in their article showing why what we are doing is the right thing.

To our Amped Physiotherapy clients, As you know, we have been paying close attention to the recommendations of Ottawa Public Health to help guide us in providing services to you in as safe a manner as possible. If you have been in the facility during the past week, you have seen the signs posted outlining what we are doing and what we are asking you to do to help us protect our community from the spread of COVID-19.... Public Health recommendations are changing rapidly, so in advance of the week of March 16, we want to notify you of our latest measures in maintaining a clean and safe facility for you. As the attached poster shows, anyone returning from international travel must be free from fever, cough, or shortness of breath for 14 days before entering Amped. To our clients who have been out of the country and need an appointment, our physiotherapists will perform phone consultations with you. We want you to stay away from your doctors office and the hospital if you are in pain. We will help you as much as we can via a telehealth strategy. Thank you for helping us to protect our staff, our clients and all of our families. In taking this step, we are hoping to reduce the general spread of this infection within our community.

Ever feel like your injury has become your identity Have this discussion with your physiotherapist or osteopath at your next appointment. You might be surprised with how much this helps you move along on your recovery journey!

@dommyhartley Progressing our piston breathing to movement. Let’s use this time to really own and master our basics. This hand and knee rocking is testing out if you can maintain neutral spine while moving from your hip joints... you know... Squat and Deadlift patterns! Step 1: maintain neutral spine as you rock back and forth. Remember your piston breathing = pelvic and thoracic diaphragma moving together. Step 2: Rock back, lift knees off floor while maintaining neutral s...pine and not allowing yourself to move forward. Bring knees back down, rock forward. Step 3: Rock back, lift knees, bring your hips in the air, while ALWAYS maintaining neutral spine and not allowing yourself to move forward. Then bring your butt down, hovering your knees, then bring knees back to the floor, then rock forwards. #rehab #injuryprevention #physiotherapy #osteopathy #squat #deadlift #core

Bringing you another shoulder stability drill: Can you rotate from a plank position to a side plank position without letting your scapula wing off your ribs and keep the head of your humerus in the socket 1- plank from elbows: engage and FEEL obliques locked down ... push floor away from forearm throughout entire movement maintain plank position as you rotate. Move hips and shoulders at the same time and speed 2- Mastered it from your below? Try moving up to a high plank (from hands). Same exercise, same cues, just a longer lever. This is a control drill so pay attention Move with intent Master it Questions? Concerns? Contact us! #physiotherapy #rehab #prehab #osteopathy #shoulderstability #ampedphysiotherapy

Try the balloon (check out our last post!) and realize your abs were firing like crazy If you’ve been coached by @dommyhartley or have had an Osteopathy appointment with her, I GUARANTEE you guys have talked about your ‘core’, you’ve probably tried the balloon and you’ve definitely been cued to bring your ribs down, in and back! The is a great tool to teach you an optimal core contraction. Your core has many components. Think of it like a can of soup The balloo...n teaches you contract: - Your obliques: these are the pillars that connect upper and lower body. Super important with stability of your trunk, shoulders and hips. These are the cylinder in that can of soup. - Your thoracic diaphragm: the top of your can of soup - pelvic diaphragm: bottom of your can of soup Do you feel your can of soup when breathing? When contractions your core? When lifting weights?! #rehab #prehab #core #abs #injuryprevention #weightlifting #osteopathy #physiotherapy

Your mental health directly influences your physical health. Pain doesnt equal tissue damage. Pain has multiple variables that affect it. While we treat your physical symptoms, our sessions together are really targeting mind, body and soul. External factors like work, stress management, family life, relationships, sleep, nutrition, hobbies, and friends all influence how much and how intense your pain can be. Have patience with your body. ... Open up with your physiotherapist or osteopath. We are here to help you achieve your goals, help you feel better, move better and enjoy life to the fullest! #bellLetsTalk #mentalhealth #physicalhealth #physiotherapy #therapy #osteopathy

Shoulder and Core stability Try this out if youve ever had back pain, shoulder pain, hip pain, or even knee pain. Because your body needs solid pillars to help you perform Are you able to lift your hands and feet off the floor without loosing neutral spine AND without letting your shoulder blades wing off your ribs? ... Heres a good starting point: Hips/Knees/Shoulders at 90 degrees Push the floor away to set shoulders and fire up those obliques (your side abs) slowly lift one foot at a time and then one hand at a time without shifting side to side, or changing the shape of your spine, or letting your chest sink down to the floor #shoulderstability #corestability #rehab #prehab #injuryprevention #findyourinnerathlete #physiotherapy #osteopathy #strengthtraining

2020 New Years Resolutions. Time for a new approach...Because theres much more to making weight loss goals to living a well balanced healthy life! Many of these elements influence our recovery journey from an injury or chronic pain. Here are some suggestions: Move in more ways you enjoy and make more time to play. Get back into your childhood sport, lift weights, try seasonal activities. Hire a personal trainer, join a gym with a family-like culture like our partners ...@thefitnesslabottawa, make your appointment with one of our physiotherapists or our osteopathic manual therapist to finally deal with a lingering injury or be proactive and prevent injuries Get 7-8 hours of sleep every night and go to bed earlier when possible Cultivate connections with likeminded individuals. Make new friends. Make time for current ones. Schedule and track time for social media. Whens the last time you checked how much time you spend on your phone instead of talking to people in person? Track your spending Maybe you cant get a raise this year, but can you cut your spending? Do you invest your money? Instead of shopping for material objects, spend that money investing in your health, education, traveling with loved ones, retirement fund, etc! Spend time daily or weekly tracking these goals. Write them down. Check in on yourself and make adjustments. #health #goalsetting #newyearsresolution #thefitnesslab #ampedphysiotherapy #osteopathy #investinyourself #physiotherapy #physioplusstrength #movewellmoveoften

Get moving! Our physios and strength coach are here to help guide you, motivate you, and most importantly m, help you move pain free! ... Book your Physio + Strength appointment today! #Repost @bjsm_bmj with @get_repost 10 facts every person should know about back pain Nice infographic summary. For the associated #Editorial check the link in our bio #backpain #infographic #safemessages #languagehurts #BJSM

2019 marked our 4th year here at Amped! Thank you for trusting us once again with your rehab and injury prevention needs! It has been our pleasure helping our community stay active, healthy and moving ... We wish you all another successful year of health and happiness. Happy New Year from your team here at Amped Physiotherapy Stay active. Stay healthy. Stay Amped.

Continuing with our running theme let’s talk about your Glute Medius! It’s in charge of the action of lifting your leg to the side and stabilizing your pelvis while it bears weight - especially when running. The gluteus medius helps: ... * Absorb force of the ground pushing back against your leg as your foot hits the ground. * Prevent your knee from adducting (collapsing inwards) while running. * Absorb force of landing * Steady your pelvis and keep your trunk level Here are some progressions to the clamshell exercise to help get you started on strengthening your glute med: 1- sidelying clamshell 2- Sideplank clamshell (added bonus of working your core; also super important with running) 3- Table top clamshell #injuryprevention #running #runningclinic #strengthcoach #rehab #prehab #osteopathy #physiotherapy

Merry Christmas from all of us at the AMPED Clinic!

Check out our holiday hours Wishing everyone a Merry Christmas and Haooy Holidays! Enjoy some quality time with your loved ones

A little bit of mobility and shoulder stability Heres a simple yet solid drill for your overhead position while stretching your posterior chain ... keep shoulders down away from ears push into floor as you transition from upward to downward dog continue pushing the floor away (armpits to toes to make a straight line from hips to wrists), maintaining active shoulders, in your downward dog position control yourself back down into upward dog #mobility #stability #warmupdrill #rehab #physioplusstrength #osteopathy

Your mental health directly influences your physical health. Pain doesn’t equal tissue damage. Pain has multiple variables that affect it. While we treat your physical symptoms, our sessions together are really targeting mind, body and soul. External factors like work, stress management, family life, relationships, sleep, nutrition, hobbies, and friends all influence how much and how intense your pain can be. Have patience with your body. ... Open up with your physiotherapist or osteopath. We are here to help you achieve your goals, help you feel better, move better and enjoy life to the fullest! #bellLetsTalk #mentalhealth #physicalhealth #physiotherapy #therapy #osteopathy

Shoulder and Core stability Try this out if you’ve ever had back pain, shoulder pain, hip pain, or even knee pain. Because your body needs solid pillars to help you perform Are you able to lift your hands and feet off the floor without loosing neutral spine AND without letting your shoulder blades wing off your ribs? ... Here’s a good starting point: Hips/Knees/Shoulders at 90 degrees Push the floor away to set shoulders and fire up those obliques (your side abs) slowly lift one foot at a time and then one hand at a time without shifting side to side, or changing the shape of your spine, or letting your chest sink down to the floor #shoulderstability #corestability #rehab #prehab #injuryprevention #findyourinnerathlete #physiotherapy #osteopathy #strengthtraining

2020 New Years Resolutions. Time for a new approach...Because there’s much more to making weight loss goals to living a well balanced healthy life! Many of these elements influence our recovery journey from an injury or chronic pain. Here are some suggestions: Move in more ways you enjoy and make more time to play. Get back into your childhood sport, lift weights, try seasonal activities. Hire a personal trainer, join a gym with a family-like culture like our partners ...@thefitnesslabottawa, make your appointment with one of our physiotherapists or our osteopathic manual therapist to finally deal with a lingering injury or be proactive and prevent injuries Get 7-8 hours of sleep every night and go to bed earlier when possible Cultivate connections with likeminded individuals. Make new friends. Make time for current ones. Schedule and track time for social media. When’s the last time you checked how much time you spend on your phone instead of talking to people in person? Track your spending Maybe you can’t get a raise this year, but can you cut your spending? Do you invest your money? Instead of shopping for material objects, spend that money investing in your health, education, traveling with loved ones, retirement fund, etc! Spend time daily or weekly tracking these goals. Write them down. Check in on yourself and make adjustments. #health #goalsetting #newyearsresolution #thefitnesslab #ampedphysiotherapy #osteopathy #investinyourself #physiotherapy #physioplusstrength #movewellmoveoften

A little bit of mobility and shoulder stability Here’s a simple yet solid drill for your overhead position while stretching your posterior chain ... keep shoulders down away from ears push into floor as you transition from upward to downward dog continue pushing the floor away (armpits to toes to make a straight line from hips to wrists), maintaining active shoulders, in your downward dog position control yourself back down into upward dog #mobility #stability #warmupdrill #rehab #physioplusstrength #osteopathy

Spicy progress to our shoulder and core stability drills with this patient! Don’t forget to get your patients off the floor in their rehab journey. Life and sports happen on 2 feet. Prepare your patients for their daily activities and/or sports! #physio #rehab #physioplusstrength #shoulderstability #corestability

Every November, people around the world participate in #Movember, raising awareness for issues affecting men’s health - especially #prostatecancer, #testicularcancer and #mentalhealth. Urinary incontinence and pelvic pain can occur with prostatitis, benign prostatic enlargement, prostate cancer treatment and testicular cancer treatment. ... Our pelvic health physiotherapist, @stephanieburans, works with patients to restore their function and wellbeing. If you or a loved one is experiencing pelvic pain or incontinence related to men’s health, we are here to support you. We would also like to give a shout out to @thefitnesslab, who are participating in the #saveabro Movember spin class fundraiser with @confidencethebrand and @spincoottawa. Check out https://ca.movember.com for events in your area to support men’s health research and treatment! #menshealth #movember #pelvichealthphysiotherapy #saveabro #letstalkaboutit

Always working on vertical push (shoulder press) and horizontal push (bench press/push ups), but are you working on shoulder extension? We showed you some great mobility drills, NOW it’s time to get stronger in those new ranges! ... Try this crab bridge to get things started: Fingers out to the side or pointing away from toes roll shoulders back, and keep shoulders down away from ears Push down into floor with hands and feet; squeeze glutes to lift hips Hold for 3-5sec; repeat 8 - 10 times #shoulderhealth #rehab #multiplanarmovement #ampedphysio

Whether you’re in a game or in the gym working out, this traffic light approach can help guide you: RED LIGHT: indicates you should STOP the current activity or exercise and should seek help from a therapist ... YELLOW LIGHT: indicates ATTENTION, modify activity and monitor. You should seek an evaluation from a therapist GREEN LIGHT: indicates GO for your sport or activity on that day. It is however recommended you get assessed by a therapist if you have to prevent a serious injury from developing. #physio #osteo #rehab #correctiveexercises #ampedphysio #loadmanagement

This week @dommyhartley is showing you a hip complex for your #MobilityMonday 1- Right knee in front rotate Right arm to ceiling while keeping hips stable ... 2- Bring Right elbow to your instep (or as close as you can) as you drop your hips down to the floor 3- Place both hands on the floor, bring hips in the air and try straightening both leg Repeat 8-10 per side. Great drill in your pre-lift warm up, or include this complex in your morning/evening mobility routine

This week’s mobility drill is for your upper/mid back and chest... We’re getting you ready for some snow angels with all this new snow pelvic tilt, pull ribs down/in/back and tuck chin in (yup the double chin is hot in this drill!) ... slowly brings arms up overhead without letting your your back come off the floor or letting your chin poke forward ** Great drill for those of you struggling with barbell back squat position, having a hard time reaching back for your seatbelt, difficulties going into an overhead position... to name a few! **

Today we honour and remember those who paid the ultimate sacrifice for our country. Thank you to the women and men who have served, are serving and will serve our country #lestweforget #carryonsoldier #weremember

Stephanie Burans had a great time representing our clinic at the St Francis Xavier High School career day!

Another progression to our nerve flossing series for our hamstring. We show you two options so watch the whole video 1/2 kneel position; rock forwards as you bend your knee and then rock backwards straightening your leg. Don’t forget your toes to nose! too easy?? Bring your chin down and in and repeat the same exercise ... #nervefloss #rehab #physiotherapy #ampedphysiotherapy #mobilitymonday

Special announcement We’ve heard your requests so we’re happy to announce that starting this week we are now open Saturday mornings. Booking available online, by e-mail or phone! ... #ampedphysiotherapy #saturdayservice #physio #rehab #multidisciplinaryclinic

Progressing our nerve floss today for our #mobilitymonday while putting more of your nervous system under tension. sit with legs straight out in front and flex ankles (toes to nose)... curl chin down first and slowly reach forward towards toes. Try curling 1 vertebrae at a time, always keeping your chin tucked in. slowly curl back from your low back, unrolling your neck last. ** Both legs straight too much? Slightly bend one knee as shown by @dommyhartley in the video ** #mobilitymonday #rehab #ampedphysiotherapy #nervefloss #nervemobility

#MOBILITYMONDAY Stretching your hamstrings daily with little or no progress? Always feeling like you have tight hamstrings? MAYBE your hammys aren’t actually tight!!?? ... Yup, you read that correctly. Our nerves supply our muscles, and sometimes our nervous system is angry and the only way to let us know about it is to give you this sensation of tightness. It’s your brain telling you to do something about it! This week we’ll be sharing a mini series of different nerve flossing exercises to help with that hamstring tightness. Starting with a basic position, try this supine leg kick: Keep one leg straight on the floor, bend the other hip to 90 degrees and hold the back of your knee Flex your ankle (toes to nose) and slowly straighten your leg until you feel a stretch or a blocking sensation Slowly bring that leg back down If you’re able to bring your leg fully straight with a flexed ankle like @dommyhartley here, add lifting your head off the ground as seen at the end of video. Don’t be shy to DM us if you have questions or concerns. Enjoy!

Last week we brought our spines into extension, so this week on #MobilityMonday we are bringing you into flexion! Try this child’s pose and child’s pose with sidebending with some nice deep breathing. ... Think about breathing into your back to increase the stretch AND stretch the muscles between each rib. Some of you might be limited by your knee flexion (how much you can bend your knees), so ease into this stretch and use it as another way to increase your knee mobility at the same time!

All the best to Geneviève as she pursues her next adventure! Thank you for all the knowledge and experience you have shared with our therapists and patients. Good luck with your future projects and keep working hard at changing the culture in the dance world with @pivotdancer and making dancers stronger than ever!

Happy Monday! Ever feel like you’re always stretching your hip flexors in that popular couch stretch and not seeing results? While you should really get an assessment with one of our qualified physios, you can try this new stretch in the meantime. Did you know that your hip flexors attach all the way up to T12 (12th thoracic vertebrae) connecting your lumbar spine (low back) to your pelvis? ... #mobilitymonday this week is this seal stretch in both prone position and side lying are a another great way to put the whole muscle under stretch while also stretching your abs, and t-spine. Start on your stomach and squeeze your glutes (your butt ) Using your hands, push the floor away to lift chest to ceiling, while still squeezing your glutes. To add a little extra stretch, keep teeth together and look up to ceiling. No shoulder shrug! Hold 3-4 breaths Repeat on sidelying position

Ever think a physio could help your child with development delays?! This week’s #ServiceSunday highlights a unique service offered by Riley! ... Although paediatric development is a very individualized personal road, we recognize that delays can happen. What a lot of people don’t realize is that physiotherapy can help. Reach out by email and/or make an appointment and together we can develop a plan to help. According to Houtrow et Al, A child with a disability has an environmentally contextualized health-related limitation in his or her existing or emerging capacity to perform developmentally appropriate activities and participate as desired, in society. Childhood disability is on the rise, especially for children with neurodevelopmental conditions (2019). Thus, I believe using physical therapy is an imperative tool in helping to progress our children. As a therapist, my treatment is dependent on age, ability and any prior diagnosis made. Therefore, treatment varies widely. Through fun activities, games and music I stimulate the performance of ‘normal patterns of movement’ of your child and teach them the importance of performing proper movement patterns that foster the development of the next sequential movement pattern. More importantly, I integrate the parent to show them positioning, hands on techniques among other tools to help promote the independence and confident movement of your child by helping them reach developmental milestones.

As the running season is coming to an end, we want to highlight our Running Assessment on this edition of #ServiceSunday As you start planning your transition into the off season, now is the perfect time to take care of any nagging running injuries or new ones developed in your last race of the year!As much as we wish they would, those aches and pains that we might feel when we are running don’t just disappear with time and rest. What can help are exercises that a...ppropriately target and load the tissue that is not tolerating what you are asking it to do. At Amped, we can diagnose and manage those injuries that you have been battling and can guide you in the right direction to help you prepare for a healthy racing season. Last spring, Amped hosted @therunningclinic for their course New Trends in the Prevention of Running Injuries, and many of our physios participated in updating their knowledge in the best practice for running gait assessments, guiding athletes to return to running post injury, running shoe recommendation and much more! Book in with us today to get your 2020 running season off on the right foot!

On Tuesdays these dancers show off their strength and control with Gen! Are you a dancer or a parent of a dancer and looking to invest in your long term career? Contact Gen today to set your dancer up for success ... #Repost @genrenaudphysio with @get_repost The #strong #dancers are showing off their #trunk #control today in the #gym. Try this drill to help feel what #muscles drive your movement patterns. Try not to roll off! . . . #strongdancer #dance #strenghtening #sportphysio #injuryprevention #girlswholift #thisishowweroll @pivotdancer

It’s Monnddaayyyy! This week we give you a shoulder extension drill for your #MobilityMonday drill. People often spend time working on overhead mobility and chest mobility, forgetting this important range of motion of reaching behind you..aka extension. keep your ribs down, in and back on the bed or bench let your arm come down towards floor. You can also try pulling it a bit further back to get more extension... Not improving on range? Try holding a small weight to help assist you go further by SLOWLY lowering your arm. Have pain with this? Or clicking in your shoulder? Come visit us at the clinic to help improve your shoulder mobility and stability.

This week on #ServiceSunday we bring you our TPI golf assessment and treatment with Chelsea Roesler As this year’s golf season is winding down, it is time to start preparing for your next. As enticing as it is to look for the latest and greatest golf clubs, off season preparations should also include specific and targeted exercise to address limitations and maximize strengths. If you answer yes to any of the following questions, you should consider booking a TPI golf... assessment: Do you have back pain after or during your round? Do you want to play more rounds but physically can’t? Do you want to hit the ball further? Do you want to invest in yourself instead of equipment? Golf assessments are designed to consider your mobility and strength as it specifically pertains to the golf swing and identify areas of improvement. The number one reason people give up playing golf is back pain. By Investing in your body, you can continue playing and as well as maximize your performance. Book your appointment with Chelsea, our Titleist Performance Institute certified physiotherapist.

Repost from Dominique’s account: Shoutout to this bad ass mom of 2 who has spent the last 2 years working with @genrenaudphysio and I after not one, but TWO back surgeries @reggiedog6949 deadlifted 95lbs today for 5 reps! ... This is a reminder that rehab is not an easy journey, with many ups and downs, many moments of frustration, self doubt and comparing yourself to your pre-injured body. Recovery is never linear, takes a lot of hard work, time and dedication, but this moment where you overcome physical limitations, fear and mental blocks makes all those hard moments worth it! #rehab #postsurgery #movementasmedicine #girlswholift #ilovemyjob