How to Heal Your Pelvic Floor After Giving Birth | Pelvic Floor Physiotherapy Guide

Pregnancy and childbirth place significant stress on the pelvic floor muscles. Whether you had a vaginal birth or a C-section, it’s common to experience pelvic floor symptoms during the weeks and months after delivery. While many women recover naturally, others continue to experience leakage, pelvic heaviness, pain, or core weakness that can improve with the right treatment.

In this guide, we’ll explain what symptoms to look out for, what to expect during recovery, when to seek help, and how pelvic floor physiotherapy can support your healing.

In This Article

  • Signs Your Pelvic Floor May Need Extra Support
  • What Can Slow Recovery?
  • Week-by-Week Recovery Timeline
  • Common Postpartum Pelvic Floor Conditions
  • When to See a Pelvic Floor Physiotherapist
  • How Pelvic Floor Physiotherapy Helps
  • FAQs

Pregnancy and childbirth place significant stress on the pelvic floor muscles. Whether you had a vaginal birth or a C-section, it’s common to experience pelvic floor symptoms during the weeks and months after delivery. While many women recover naturally, others continue to experience leakage, pelvic heaviness, pain, or core weakness that can improve with the right treatment.

In this guide, we’ll explain what symptoms to look out for, what to expect during recovery, when to seek help, and how pelvic floor physiotherapy can support your healing.

In This Article

  • Signs Your Pelvic Floor May Need Extra Support
  • What Can Slow Recovery?
  • Week-by-Week Recovery Timeline
  • Common Postpartum Pelvic Floor Conditions
  • When to See a Pelvic Floor Physiotherapist
  • How Pelvic Floor Physiotherapy Helps
  • FAQs

Signs Your Pelvic Floor May Need Extra Support

During pregnancy and childbirth, the pelvic floor muscles and surrounding tissues undergo significant stretching. Some women may also experience muscle or perineal tears, which can contribute to pelvic floor symptoms during recovery. Here are some symptoms to look out for if you believe you’ve damaged your pelvic floor muscles:

  • Vaginal swelling
  • Urinary or fecal incontinence
  • A heavy feeling or visible bulge in the vagina
  • Pelvic or vaginal pain or discomfort (can be especially prevalent during intercourse)
  • Chronic constipation
  • Pelvic muscle spasms or deep aches

What Can Make It Worse or Delay Healing?

  • High impact activities such as running, jumping, or heavy weightlifting
  • Certain core exercises like sit-ups or crunches
  • Constipation or straining to have a bowel movement
  • Having intercourse too early after birth
  • Poor posture

Week By Week Recovery Timeline

It is always advised to speak to your OB-GYN or a Pelvic Floor Physiotherapist for advice on recovery timelines. Many pelvic floor physiotherapists will also have different modalities to help your recovery. Here is an approximated timeline of events:

Week 1: Rest and Healing

  • Rest frequently
  • Practice diaphragmatic breathing
  • Avoid heavy lifting
  • Gentle movement as tolerated

Try to lie down for 10-45 minutes at points throughout the day to take the pressure off your pelvic floor. You can try diaphragmatic breathing as a gentle core engaging exercise, or very gentle light Kegels. Remember to listen to your body if any movement or exercises feel achy or painful.

Weeks 2-6- Gradual Return to Activity

  • Short walks
  • Gentle core activation
  • Follow your provider’s guidance
  • Avoid high-impact exercise

Increase activity levels gradually, however, remember to avoid overexerting yourself. You are now able to hold kegels for a bit longer, or do extra repetitions, aiming for about 5-10 in a single session. Try to incorporate a short walk into your daily routine to gently activate your core and pelvic floor muscles. You can also wear compressive underwear during this time to take pressure off your pelvic floor.

Weeks 7-12: Gradually Building Strength & Endurance

As your body continues to recover, you may be able to gradually increase your activity level, depending on your symptoms and guidance from your healthcare provider.

  • Continue pelvic floor exercises if recommended by your pelvic floor physiotherapist.
  • Begin gentle core strengthening exercises, such as glute bridges, bird-dogs, or modified dead bugs, as tolerated.
  • Focus on good posture and breathing mechanics during daily activities and lifting.
  • Gradually increase walking distance and other low-impact exercise if comfortable.
  • Avoid high-impact activities if you’re experiencing pelvic heaviness, pain, or urinary leakage.
  • Consider booking a pelvic floor physiotherapy assessment if you haven’t already, especially before returning to more strenuous exercise

After Week 12: Returning to Higher-Level Activity

Many women are ready to begin progressing toward higher-impact activities around this stage, although recovery timelines vary.

  • Continue following your individualized rehabilitation program.
  • Progress pelvic floor and core strengthening exercises as recommended.
  • Return to running, jumping, or higher-impact activities gradually and only if you’re symptom-free or have been cleared by your pelvic floor physiotherapist.
  • Continue using proper lifting techniques and breathing strategies during exercise and childcare.
  • Monitor for symptoms such as urinary leakage, pelvic heaviness, or pain, and reduce activity if they occur.
  • Remember that recovery doesn’t end at 12 weeks—strength and function can continue improving for many months after childbirth.

Common Postpartum Pelvic Floor Conditions

Every postpartum recovery is unique. While many women recover naturally, some continue to experience symptoms that can benefit from assessment and treatment by a pelvic floor physiotherapist.

Urinary Incontinence

Leaking urine when coughing, sneezing, laughing, lifting, or exercising is one of the most common pelvic floor concerns after childbirth. Although it’s common, it isn’t considered a normal part of long-term recovery and can often be successfully treated with pelvic floor rehabilitation.

Pelvic Organ Prolapse

Pelvic organ prolapse occurs when the bladder, uterus, or rectum drops downward due to weakened pelvic floor support. Symptoms may include a feeling of heaviness or pressure in the pelvis, a noticeable vaginal bulge, or discomfort during daily activities. Early assessment can help manage symptoms and improve function.

Diastasis Recti (Abdominal Separation)

During pregnancy, the abdominal muscles naturally stretch to accommodate your growing baby. For some women, the separation between the abdominal muscles persists after birth. A pelvic floor physiotherapist can assess your core function and guide you through exercises that safely support recovery.

Pelvic Pain or Pain During Intercourse

Some women experience ongoing pelvic pain, vaginal discomfort, or pain during intercourse after childbirth. This may be related to scar tissue, muscle tightness, or changes in the pelvic floor muscles. Treatment may include manual therapy, relaxation techniques, breathing exercises, and individualized rehabilitation.

Pelvic Floor Weakness

Weakness of the pelvic floor muscles may contribute to urinary leakage, reduced support for the pelvic organs, and difficulty returning to exercise. A pelvic floor physiotherapist can determine whether strengthening exercises, relaxation techniques, or a combination of both will best support your recovery.

Constipation and Difficulty with Bowel Movements

Constipation is common after childbirth and can place additional strain on healing pelvic floor tissues. A pelvic floor physiotherapist can provide guidance on toileting mechanics, breathing strategies, pelvic floor coordination, and lifestyle modifications to help improve bowel function and reduce discomfort.

When Should I See a Pelvic Floor Physiotherapist?

If you’re experiencing any of the symptoms below, or your recovery doesn’t seem to be progressing as expected, a pelvic floor physiotherapist can help identify the cause and create a personalized treatment plan. Our clinic has multiple modalities to support postpartum recovery including pelvic floor physiotherapy and EMSELLA (for appropriate candidates). Postpartum recovery seems like a hard road, but with our multi-disciplinary approach, new moms don’t have to go far to find a team to help them get back on track.

Book an assessment if you have:

  • Leaking urine
  • Leaking stool
  • Pelvic heaviness
  • Painful intercourse
  • Persistent pelvic pain
  • Difficulty returning to exercise
  • Abdominal separation
  • Pressure in the vagina
  • Constipation that isn’t improving

How Pelvic Floor Physiotherapy Can Help

A pelvic floor physiotherapist can:

  • Assess how your pelvic floor muscles are functioning
  • Evaluate your breathing and core coordination
  • Help you safely return to exercise
  • Treat pain
  • Improve bladder and bowel control
  • Create a personalized rehabilitation program

A pelvic floor physiotherapist can determine whether your pelvic floor muscles need strengthening, relaxation, or a combination of both before recommending specific exercises. Even if you delivered by C-section, pregnancy alone places significant demands on the pelvic floor and core muscles, so some women may still benefit from an assessment.

Frequently Asked Questions

Is urinary leakage normal after having a baby?

Urinary leakage is common after pregnancy and childbirth, but it isn’t something you simply have to live with. Leakage when coughing, sneezing, laughing, or exercising can often improve with pelvic floor physiotherapy and an individualized rehabilitation program. If symptoms persist beyond the early postpartum period or are affecting your daily life, it’s a good idea to seek an assessment.

When should I see a pelvic floor physiotherapist after giving birth?

Many pelvic floor physiotherapists recommend an assessment around 6 weeks postpartum, even if you’re feeling well. However, if you’re experiencing significant pain, pelvic heaviness, bladder or bowel issues, or concerns about your recovery, you may benefit from being seen sooner if your healthcare provider feels it’s appropriate.

Do I need to do Kegel exercises after every pregnancy?

Not necessarily. While some people benefit from strengthening exercises, others have pelvic floor muscles that are tight, overactive, or not coordinating properly. A pelvic floor physiotherapist can assess your muscles and recommend whether strengthening, relaxation, breathing exercises, or a combination of treatments is most appropriate for you.

How long does it take for the pelvic floor to recover after childbirth?

Recovery is different for everyone. Many tissues undergo significant healing in the first 12 weeks, but improvements in strength, endurance, and function often continue for several months. Factors such as the type of delivery, tearing, pregnancy history, and overall health can all influence recovery.

When can I return to running or high-impact exercise?

Returning to running or jumping should be gradual and based on how your body is recovering—not just the number of weeks since delivery. A pelvic floor physiotherapist can assess your strength, balance, and pelvic floor function to help determine when it’s appropriate to return safely.

What symptoms could mean my pelvic floor needs treatment?

You may benefit from an assessment if you experience:

  • Urinary leakage
  • Difficulty controlling gas or bowel movements
  • Pelvic heaviness or pressure
  • A visible or noticeable vaginal bulge
  • Pain with intercourse
  • Persistent pelvic or low back pain
  • Difficulty returning to exercise
  • Ongoing abdominal separation (diastasis recti) concerns

Can pelvic floor physiotherapy help years after having children?

Yes. It’s never too late to seek treatment. Many women notice improvement months or even years after childbirth with a personalized pelvic floor rehabilitation program.

What happens during a pelvic floor physiotherapy assessment?

Your first appointment typically includes a discussion about your symptoms, pregnancy and birth history, bladder and bowel function, activity goals, posture, breathing, and core function. With your consent, your physiotherapist may also perform an internal pelvic floor examination to assess muscle strength, coordination, and relaxation. If you prefer not to have an internal exam, alternative assessment methods are available.

Is EMSELLA safe after having a baby?

EMSELLA may be an appropriate treatment for some postpartum individuals experiencing urinary incontinence or pelvic floor weakness, but it isn’t the right choice for everyone. A pelvic floor physiotherapist can help determine whether EMSELLA, pelvic floor physiotherapy, or a combination of treatments is most appropriate based on your symptoms and goals.

Do I need a referral to see a pelvic floor physiotherapist?

No. In British Columbia, you can book directly with a pelvic floor physiotherapist without a physician’s referral. However, some extended health insurance plans may require a referral for reimbursement, so it’s worth checking with your insurer before your appointment.

Still have questions about your postpartum recovery?

Every recovery journey is unique. If you’re experiencing pelvic floor symptoms or would like guidance on returning to exercise, our pelvic floor physiotherapists are here to help. We’ll assess your recovery, answer your questions, and create a personalized treatment plan to support your goals.

Ready to Start Your Recovery?

Every postpartum recovery is different, and you don’t have to navigate it alone. Whether you’re six weeks postpartum or six years postpartum, pelvic floor symptoms are treatable. If you’re experiencing leakage, pelvic pressure, pain, or you’re unsure whether your recovery is progressing as expected, our pelvic floor physiotherapists can help.

At Diversified Health Clinic in Victoria, BC, our pelvic floor physiotherapists help women recover after pregnancy and childbirth through individualized assessments and evidence-based treatment plans designed to help you regain strength, confidence, and return to the activities you enjoy.

Book your pelvic floor physiotherapy assessment today and take the first step toward returning to exercise, reducing leakage, and feeling confident in your recovery. Book online at diversifiedhealth.janeapp.com or call us at 250-382-0018 to get started.

Reviewed by: Dr. Tessa Bryan, Chiropractor, Diversified Health Clinic

Published: July 2026

Last Updated: July 2026

References

  • Canadian Physiotherapy Association
  • Pelvic Obstetric and Gynaecological Physiotherapy
  • International Continence Society
Book with Diversified Today!

Postpartum Pelvic Floor FAQs

What can delay pelvic floor healing after giving birth?

High-impact activities such as running, jumping or heavy weightlifting can make symptoms worse or delay healing. Sit-ups or crunches, constipation or straining during a bowel movement, having intercourse too early after birth and poor posture can also slow recovery.

What should I do for my pelvic floor in the first week after birth?

In the first week, rest frequently, practise diaphragmatic breathing, avoid heavy lifting and use gentle movement as tolerated. Try to lie down for 10 to 45 minutes at points throughout the day to take pressure off your pelvic floor, and listen to your body if any movement feels achy or painful.

Should I see a pelvic floor physiotherapist if I had a C-section?

Some women who delivered by C-section may still benefit from an assessment. Pregnancy alone places significant demands on the pelvic floor and core muscles, whatever the type of delivery.

Where can I get postpartum pelvic floor physiotherapy in Victoria, BC?

At Diversified Health Clinic in Victoria, BC, pelvic floor physiotherapists help women recover after pregnancy and childbirth through individualized assessments and treatment plans. The clinic also offers EMSELLA for appropriate candidates. You can book online at diversifiedhealth.janeapp.com or call 250-382-0018.

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The Benefits of Shockwave Therapy Treatments

The Benefits of Shockwave Therapy Treatments

Do you suffer from chronic pain or an old injury that interferes with your range of motion and the activities you enjoy? If so, physiotherapy accompanied by shockwave therapy treatments may be ideal for you. Shockwave therapy has been shown in studies to effectively reduce pain, break down old scar tissue and stimulate healing in stubborn injuries and joint pain without the cost or downtime of surgery. Continue reading to learn more about shockwave therapy’s many benefits.

What Is Shockwave Therapy?

Shockwave therapy is a non-surgical, non-invasive procedure whereby mechanical pulses of acoustic energy stimulate tissue repair, increase circulation, and help relieve pain where the treatment is applied. Physiotherapists may incorporate shockwave therapy as part of a patient’s injury rehabilitation treatment plan to help provide natural relief for acute or chronic pain and to stimulate the body’s natural healing response. In addition, shockwave therapy can be an excellent treatment for stubborn conditions or old injuries that haven’t responded well to other alternatives.

Conditions That Shockwave Therapy Treats

Shockwave therapy can be beneficial in many different applications but is especially helpful for treating muscle, ligament, tendon, bone and joint-related injuries and pain commonly associated with conditions including but not limited to:

  • Rotator cuff injuries
  • Stress fractures
  • Tennis elbow (lateral epicondylitis)
  • Golfer’s elbow (medial epicondylitis)
  • Achilles tendinopathy
  • Runner’s knee (patellofemoral pain syndrome)
  • Jumper’s knee (patellar tendonitis)
  • Calcified tendonitis
  • Trigger finger
  • Bursitis of the hip, knee, or shoulder
  • TMJ disorders
  • Shin splints
  • Back pain
  • Plantar fasciitis
  • Shoulder/rotator cuff tendinitis
  • Overuse strains and sprains
  • Injuries caused by accidents
  • Chronic muscle tension and pain

What to Expect From Shockwave Therapy Treatments

After assessing your condition and devising a treatment plan, your physiotherapist will start your treatment by applying a cool conductive gel (similar to ultrasound jelly) to the area being treated so that the handpiece used to deliver the acoustic energy pulses can easily be maneuvered. Treatments usually take around 15 minutes and are typically carried out a week apart.

What does it feel like?

Topical numbing agents, painkillers and anti-inflammatories are not required during shockwave therapy and are discouraged because they can interfere with shockwave therapy’s inflammatory response, which initiates tissue regeneration and healing. Shockwave therapy treatments typically feel like dull pulsing sensations in the tissues being treated. Treatment discomfort depends on the intensity of the treatment and the tenderness of the area being treated but is usually tolerable, and your physiotherapist can adjust the intensity to ensure your comfort. You may feel slight tingly sensations, warmth or tenderness in the treated area for up to a few days following treatment while the tissue’s healing response occurs.

Is there any downtime?

The beauty of undergoing non-invasive shockwave therapy treatments is how you can resume light activity following your treatments. Your physiotherapist will, however, ask you to avoid any rigorous or strenuous activity for two or more days following treatment, depending on your condition. You may also experience slight swelling or tenderness in the area treated for a few days following your procedure. Inflammation following your shockwave treatments is normal and indicative of the healing process taking place.

How many treatments will I need to see results?

Some patients notice pain reduction following their first treatment, with improved healing and pain relief as treatments progress. Shockwave treatment plans typically consist of 3 to 6 sessions spaced one or more weeks apart. Your physiotherapist will tailor a treatment plan ideal for your specific condition and requirements.

Find Out Whether Shockwave Therapy Is Right for You!

Don’t ignore pain. Start the healing process today by booking your appointment with one of our expert physiotherapists. Call Diversified Health Clinic at (250) 382-0018 or book an appointment online.

Shockwave Therapy FAQs

What is shockwave therapy?

Shockwave therapy is a non-surgical, non-invasive procedure that uses mechanical pulses of acoustic energy to stimulate tissue repair, increase circulation and help relieve pain where it is applied. Physiotherapists may include it in an injury rehabilitation plan, especially for stubborn conditions or old injuries that have not responded well to other options.

What conditions can shockwave therapy help with?

Shockwave therapy is especially helpful for muscle, ligament, tendon, bone and joint-related injuries and pain. Common examples include tennis elbow, golfer’s elbow, plantar fasciitis, Achilles tendinopathy, calcified tendonitis, rotator cuff injuries and bursitis of the hip, knee or shoulder.

How many shockwave therapy sessions will I need, and what does it feel like?

Shockwave treatment plans typically consist of 3 to 6 sessions spaced one or more weeks apart, and each treatment usually takes around 15 minutes. It typically feels like a dull pulsing sensation that is usually tolerable, and your physiotherapist can adjust the intensity for your comfort. Some patients notice pain reduction after their first treatment.

Where can I get shockwave therapy in Victoria, BC?

Diversified Health Clinic in Victoria, BC offers shockwave therapy with our physiotherapists as part of a tailored treatment plan for your condition. You can call the clinic at (250) 382-0018 or book an appointment online.

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Piriformis Syndrome: A Real Pain in the Butt

Piriformis Syndrome: A Real Pain in the Butt

Are you noticing a dull ache or shooting pain in your glutes after standing, sitting, cycling, training or running? If so, piriformis syndrome may be to blame. Continue reading to learn more about piriformis syndrome, including what makes it a potential cause of sciatica and what you can do to treat it and relieve the pain.

What is Piriformis Syndrome and What Causes It?

The piriformis muscle anatomy as it relates to piriformis syndrome.

Piriformis syndrome is a condition that, as the title of this article implies, causes pain in the buttocks. Piriformis syndrome is a term used to describe a condition affecting the piriformis muscle located deep within the middle posterior gluteal region (behind the gluteus maximus). The piriformis muscle is one (and arguably the most important) of the six lateral hip rotators. It is responsible for externally rotating your hip and upper thigh, abducting your hip when flexed, and stabilizing your sacroiliac joint.

What causes it?

Piriformis syndrome is caused when the piriformis muscle spasms, compressing and irritating surrounding nerves and soft tissues (often including the sciatic nerve), resulting in pain, tingling and/or numbness in the buttock area, which can sometimes also be felt down the back of the upper and lower leg and foot. While the root cause of piriformis syndrome is not yet well understood, the sciatic nerve’s involvement may be due to anatomical anomalies and variations between each individual or, more commonly, due to soft tissue inflammation or muscle spasms/contractions that compress the sciatic nerve as a result of piriformis muscle tightness from muscle or postural imbalances.

A common cause of sciatica pain

The sciatic nerve’s proximity to the piriformis muscle makes it susceptible to compression and irritation caused by the muscle spasms related to piriformis syndrome. Therefore, when lumbar issues such as disk herniation are ruled out as a cause for sciatica pain, and buttock pain isn’t accompanied by lower back pain, piriformis syndrome is most likely the cause.

Piriformis Syndrome Symptoms

The most common symptom of piriformis syndrome is a deep, dull ache, burning, shooting pain, and tingling and numbness that can be felt in the buttock (typically on one side of the body). The pain may also be felt down the back of the thigh, calf and foot and may be accompanied by a reduced range of motion in the hip flexors.

Piriformis syndrome pain is typically most noticeable:

  • When walking uphill or taking the stairs
  • After sitting, driving, standing or cycling for extended periods
  • Following activities such as walking, long-distance running or strength training
  • After a traumatic injury, including collisions and falls
  • When flexing or rotating the hip and thigh inwards and outwards

The Good News

Surgical correction or steroid injections may be required in rare cases of piriformis syndrome (caused by anatomical anomalies or trauma). However, the good news is that most cases of piriformis syndrome can be successfully treated with the following interventions and rest:

Proper assessment and diagnoses

After ruling out sciatic pain caused by spinal issues, your physiotherapist or health practitioner will use a series of movements to indicate whether or not the piriformis muscle is causing sciatic nerve compression and pain.

Tailored treatment

Treating piriformis syndrome typically requires physiotherapy to help stretch the piriformis muscle and improve hip mobility, posture and muscular conditioning.

At-home maintenance and prevention

Following the stretches and exercises your physiotherapist gives you can help prevent the recurrence of pain caused by piriformis muscle tightness, spasms and nerve compression.

Treating Piriformis Syndrome and Sciatica Pain in Victoria, BC

Don’t ignore pain. Start the healing process today by booking your appointment with one of our expert physiotherapists. Call Diversified Health Clinic today at (250) 382-0018 or book an appointment online.

Piriformis Syndrome FAQs

What is piriformis syndrome?

Piriformis syndrome is a condition affecting the piriformis muscle, which sits deep in the buttock behind the gluteus maximus. When this muscle spasms, it can compress and irritate surrounding nerves and soft tissues, often including the sciatic nerve, causing pain, tingling or numbness in the buttock.

What are the symptoms of piriformis syndrome?

The most common symptom is a deep, dull ache, burning or shooting pain, tingling or numbness in the buttock, typically on one side of the body. The pain may also be felt down the back of the thigh, calf and foot, and is often most noticeable after sitting, driving or cycling for long periods, or when walking uphill or taking the stairs.

Can piriformis syndrome cause sciatica?

Yes. The sciatic nerve sits close to the piriformis muscle, so spasms in the muscle can compress and irritate it. When lumbar issues such as disc herniation are ruled out and buttock pain is not accompanied by lower back pain, piriformis syndrome is most likely the cause of sciatica pain.

How is piriformis syndrome treated in Victoria, BC?

At Diversified Health Clinic in Victoria, BC, our physiotherapists start with a proper assessment, then use physiotherapy to stretch the piriformis muscle and improve hip mobility, posture and muscular conditioning. Most cases can be successfully treated this way along with rest, and at-home stretches and exercises help prevent the pain from coming back.

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Searching for a Personal Trainer in Victoria to Help You Achieve Your Goals?

Searching for a Personal Trainer in Victoria to Help You Achieve Your Goals?

Are you on the search for a personal trainer in Victoria? Whether you’re a gym novice who needs help designing a fitness program or a seasoned athlete who is aiming to improve performance or rehabilitate following an injury, here’s how our personal trainer and certified kinesiologist, Angelina Schaaf, can help you get on track, stay the course and achieve your optimal fitness and performance goals this year.

How to Choose the Right Personal Trainer in Victoria for You

There are a lot of personal trainers in Victoria to choose from, and selecting the right one for your specific needs can be a challenge. People often ask their friends for recommendations, but that doesn’t always result in a good match because what works for one person may not lead to a successful outcome for another. Fitness training isn’t one-size-fits-all. You need a trainer with the right experience to understand where you are in your fitness journey now, what tweaks and adjustments may be required to avoid injury, and the specific volume and stimulus required to ensure continual progress. For example, here are just a few of the main reasons people choose Diversified Health Clinic’s personal training services:

  • Certified kinesiologist: Angelina Schaff is an experienced personal trainer and a certified kinesiologist. Her in-depth knowledge enables her to identify, correct and ensure optimal lifting techniques, posture and movement patterns that avoid injury and effectively isolate the right muscles. Angelina also knows what each fitness program requires to balance muscle groups for optimal results and performance. 
  • Injury Rehabilitation: When embarking on a new fitness routine or exercise, the last thing you want is to compromise an old injury. Personal training at Diversified Health Clinic can be tailored for safe and effective injury rehabilitation and improved strength and mobility. 
  • Sports conditioning and training: On-season and off-season, Angelina Schaaf offers bespoke fitness programs that improve speed, strength and performance while correcting suboptimal movement patterns to avoid muscle imbalances or injury. Our programs can be tailored to each sport, including pre and post-season conditioning. 
  • Goal Specific: Angelina will design your fitness programs according to your immediate and long-term goals. A client whose goal is to lose weight and build lean muscle will require a program that is vastly different from a client whose goal is to increase power, combustive strength and muscle mass. Personal training at Diversified Health Clinic starts with a thorough health assessment to clarify your goals, followed by a physical evaluation to determine your current conditioning before custom-designing an effective program just for you.

Fitness programming isn’t a one-size-fits-all approach — it has to be tailored.

Ensuring Good Habits Stick

It’s no coincidence that the post-holiday period between January and February brings many people to the gym, full of enthusiasm about improving their fitness. While getting started is half the battle, the real challenge is making new habits stick. Consider how many resolutions you’ve made in the past that fell to the wayside when other things got in the way. Working with a personal trainer gives you an accountability partner and helps motivate you long after your natural enthusiasm has worn off. 

Focus and Privacy

Diversified Health Clinic has a private gym space with everything needed for a comprehensive training program. Clients appreciate the one-on-one focus they receive from our personal trainer, and our safe and uncrowded gym space is ideal for injury rehabilitation programs and sports conditioning. 

Building Optimal Outcomes

How to choose the right personal trainer in Victoria.

Why hire a personal trainer when you can show up to the gym and simply “wing it” as you go? As the old adage goes, “failing to plan is planning to fail.” While it’s true that you can still benefit from working out without a program, if your goal is to make improvements and other changes, you’ll likely require a plan to see results. Fitness programming is crucial because our body always seeks homeostasis and the path of least resistance. Training without a plan can often result in a lot of time spent exercising with few physiological changes to show for it. It can also result in performance plateaus due to the body becoming accustomed to stimulus. 

An experienced personal trainer such as Angelina will know which exercises are best suited to your current situation and goals and how much volume, intensity and change are required to deliver ongoing and progressive results. And let’s face it, a few things are more motivating than noticing a positive change from the time and effort you put in at the gym. 

Take the First Step Towards a Happier, Healthier and Fitter You This Year!

Call Diversified Health Clinic today at (250) 382-0018 to book with Angelina Schaaf, our kinesiologist and personal trainer in Victoria, BC., or book an appointment online.

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Are Winter Blues + Holiday Stress Making You Feel Grinchy? 

Are Winter Blues + Holiday Stress Making You Feel Grinchy? 

It’s the time of the year that is supposed to be very merry and bright. Still, for many of us, winter blues and holiday preparations add extra tasks to our never-ending to-do lists, resulting in compounding holiday stress that leaves us feeling more tense than jolly. Luckily, there are things you can do to salvage your energy and save your spirits this holiday season.

Beating The Winter Blues (Hello, Darkness My Old Friend)

Using light therapy to help offset holiday stress and tension.

When Simon & Garfunkel sang this lyric in their famous song The Sound of Silence, they weren’t referring to west coast winters marked by dark skies before your 5 o’clock drive home from work, but they could have been. Shorter daylight hours can put a damper on anyone’s mood and energy, leaving little left in the proverbial tank for holiday socials, decorating, baking, shopping and more. To help offset dark weather doldrums, some people find relief from investing in light therapy lamps that replicate daylight. The trick is to sit within 12 to 15 inches of your lamp for at least 20 to 30 minutes per day — ideally in the morning after rising. When shopping for the best light therapy lamp, look for one that:

  • Radiates a brightness level of at least 10,000 lux of white light;
  • Is 100% UV Free;
  • Has a design that will make it easy to place where you’ll remember to use it each day (at least on days when you’re starved of natural sunlight). 

Offsetting Barometric Pressure + Hibernation Mode

Does winter chill and rain make you wish you could just stay home? Obligatory social engagements and ugly sweater parties can add enough pressure and holiday stress when all you want to do is hibernate. In addition, barometric pressure changes and decreased physical activity can trigger headaches, joint pain and fluid retention. If you’re noticing more general achiness than usual, a light walk or warm Epsom salt bath can help. If your joint pain is isolated to one or two areas, you can also try these simple, at-home ways to help reduce winter aches and joint pain. If joint pain becomes persistent or interferes with your favourite activities, booking a consultation and treatment with a trusted physiotherapist can help relieve pain and encourage healing without delay.

Preventing and Treating Holiday Tension and Burnout

The holidays can be an incredibly stressful time, especially if you’re planning on doing some holiday hosting at your home. It can be hard to turn down social invitations and give engagements a miss, but sometimes, bowing out or saying no to that baking swap opportunity is the best gift you can give yourself to prevent burnout. It’s also a great time to practice delegating, which can be especially challenging for traditionalists and perfectionists. Finally, it helps to remember what the holidays are all about — being with the people you love and having fun. If turkey feasts with all the trimmings result in more work than pleasure, it may be time to tweak traditions by dining out or ordering pizza — who doesn’t love pizza?

Even if you’re brimming with the holiday spirit, the hustle and bustle of holiday preparations (and even happy stress) can create muscle tension and tightness that can interfere with relaxation and fun. In this case, booking a massage therapy treatment or two (or more) can be the perfect proactive measure to prevent and treat holiday muscle tension and tightness. Besides, a therapeutic massage can feel incredibly good — it’s the easiest thing to prioritize once you realize how great you feel afterwards.

Get Ahead of Holiday Stress and Tension

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. If you need help deciding who to book your appointment with, ask us when you call. Our diversified approach and initial consultation process ensure you’ll be placed in the best care possible, with a practitioner and plan tailored to your specific situation and needs.

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Fact or Fiction? Is Joint Pain Worse in Cold Weather?

Fact or Fiction? Is Joint Pain Worse in Cold Weather?

Do you notice increased joint pain or aches from past injuries in cold climates? If so, you’re not alone. A phenomenon occurs this time of year when Vancouver Island’s warm summer climate is replaced by a cooler and wetter fall and winter. The 2,400-year-old phenomenon I’m referring to is a sudden increase in people being bothered by joint pain. Is it a seasonal coincidence, or is there a correlation between colder, wetter weather and worsening aches and pains? 

Does Weather Affect Joint Pain?

The short answer is that it’s possible that a sudden or prolonged drop in barometric pressure negatively affects arthritis and joint pain, but at this point, the correlation has yet to be proven. While the jury is out on what exactly causes the notable increase in winter aches and pains, a couple of theories are worth considering as follows:

Blame it on the rain (and barometric pressure):

If you notice sudden or worsening pain or swelling on rainy days, this theory may explain why. Drops in barometric pressure, typical during periods of rain, can cause your muscles, tendons, interstitial fluids and tissues to expand slightly, affecting how much pressure is placed on surrounding nerves. The degree of swelling and pain may depend on contributing factors such as arthritis, edema and past or present injuries.

Drops in activity:

While many islanders are active year-round, it’s natural for some of us to stay inside and reduce our overall physical activity and energy output when it’s cold, wet and generally “blah” outside. Just as too much activity can leave muscles sore, too little activity — especially when your body has become accustomed to being active — can increase the sensation of joint pain and general achiness. Drops in activity coupled with a colder climate can decrease circulation and increase muscle tension and fluid retention around joints, causing muscles and tendons to feel more stiff and sore than usual. 

Simple Ways to Reduce Winter Aches and Joint Pain

Warm Up:

When fall and winter chills aggravate aches and pains, the easiest thing to do is warm up at home with a heating pad, hot water bottle, or warm bath. Take essential precautions when using an electrical heating pad, hot water bottle, microwaveable bean bag or any other compresses: 

  • First, the temperature you apply should be comfortably warm and not hot – heat builds up on your skin the longer a warm compress is applied;
  • Always use a towel or cloth between the heat source and your skin to prevent burns;
  • Never fall asleep while using a heating pad or hot compress (opt for electrical heating pads with built-in timers) or use a warm beanbag or hot water bottle wrapped in a towel;
  • Never apply heat if wounds are present or infection is suspected;
  • Apply heat in 10-20 minute intervals or shorter;
  • Pay attention to how you feel — the heat you apply should never feel hot, and if the pain or swelling increases instead of improving, stop and consult with a physician or trusted health practitioner immediately.

Get and Stay Active:

You may not feel like being active during darker, wetter and colder seasons, but consider that staying active not only helps mitigate aches and pains while keeping you fit year-round, but regular exercise can also help banish the winter blues. Be sure to take a few minutes at the end of your activities to stretch your muscles — paying extra attention to the areas that tend to bother you most. One important word of caution, consult with a health practitioner before starting a new workout routine or increasing your activity — especially if you have preexisting health conditions or old injuries. 

Get Help and Relief From Massage Therapy and Physiotherapy:

When joint pain, old injuries, and muscle tension persist or interfere with the activities you love and your overall well-being, a professional massage therapist or physiotherapist can help. Massage therapy and physiotherapy can help improve circulation, mobility and strength where it’s needed most while helping prevent re-injury and soreness from unaddressed muscle imbalances and suboptimal movement patterns. Booking an appointment and consultation with a massage therapist or physiotherapist is a great place to start, and they will likely give you pain-reducing tips and exercises you can perform between sessions at home.

If Your Pain Persists or You’re Unsure Where to Start

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. If you’re unsure who to book your appointment with, ask us when you call. Our diversified approach and initial consultation process ensure you’ll be placed in the best care possible, with a practitioner and plan tailored to your specific situation and needs.

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Stretches for Acute Low Back Pain

Stretches for Acute Low Back Pain
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Help – My Low Back Hurts!

Help – My Low Back Hurts!

Nothing throws a wrench in good plans quite like back pain. It’s hard to resume your normal activities and focus on anything else when your low back hurts.

The onset of back pain often looks similar to this scenario relayed to me by a friend:

It came on suddenly during my workout, but I didn’t do anything differently.

I can’t sit, I can’t stand, and I can’t get comfortable lying down. 

My low back hurts like heck! Is there anything I can do besides rest, use ice, and take pain medication? 

Does the above sound like you or someone you know?

If so, that’s because at any one point in time about 8% of the global population is dealing with low back pain. My friend had this happen to them and they were sore for weeks. 

Before you start spiralling into the negative, let’s get you updated on what you need to know to help you better manage your back pain from the onset. 

The first thing you need to know is that acute low back pain (low back pain that comes on suddenly) can be categorized into two areas: mechanical and non-mechanical. 

The next thing you need to know about acute low back pain is that it does not discriminate. Young or old, fit or unfit, doing the same exercise for the first time or the one-hundredth time, it doesn’t matter! And wow, when your low back hurts, is it ever painful and debilitating in those first few minutes, hours, and days. 

When your low back hurts, early intervention is key!

In Canada, physiotherapists are trained to assess and treat your low back pain from the minute the pain presents. They have the skills and training to differentiate between the two categories of low back pain and determine if you are a candidate for physiotherapy (mechanical low back pain) or whether a referral back to the medical world (non-mechanical) is required before you can start physiotherapy treatments. 

In other words:What to Do When Your Lower Back Hurts

 

When your low back hurts, you do not need to wait to “feel better” or to see a GP/family physician first:

There’s no need to scramble to find a walk-in clinic spot or stress because you can’t get in to see your GP for weeks. Some of the exceptions would be if your insurance provider requires a doctor’s referral for physiotherapy (check with your insurance provider as all plans are different) or if you simply feel more comfortable seeing a physician first.

When it comes to the management of acute low back pain, the sooner you get in for an assessment and treatment the better the outcome. Although appealing; icing, resting on the couch, and taking pain medications lack support when it comes to getting you better faster. Instead, a few specific questions (subjective history) and performing a few simple orthopedic tests (objective assessment) with a physiotherapist can give you some answers and lessen the pain even after the initial visit. 

Sounds promising right?

Well, it gets better. The latest scientific literature tells us that when it comes to acute low back pain doing nothing (aka lots of rest) is contraindicated, meaning that movement is a good thing! Pain is a good reason to avoid or eliminate certain things from your daily routine, but even in those early days of low back pain, we know that moving your body in a safe and guided way can lessen your low back pain and get you back to baseline sooner. 

So, what does this all mean?

Get assessed, start customized treatment, get educated about the dos and don’ts of the kind of low back pain you have and ultimately build a home exercise program that is modified to your current pain levels. 

Apply this Pro tip when your low back hurts:

A good quality home exercise plan will progress with you and meet your needs wherever you are on the spectrum of getting better. (As always consult your physiotherapist or primary care practitioner before you start any new exercises or at-home treatment. If you have any changes, concerns or questions regarding your low back pain, be sure to bring them to your health professionals’ attention right away).   

👉🏼 Check out these acute low back exercises that Nicole demonstrates which most people experiencing acute mechanical low back pain are able to safely perform. 👈🏼

But let’s be honest, you’re in pain today and want to feel better yesterday, so don’t wait, make yourself a physiotherapy appointment now and get to the bottom of what’s causing your low back pain. 

Meet Nicole Gros, One of Diversified Health Clinic’s PhysiotherapistsNICOLE LOGAN MPT Physiotherapist

Born and raised in Victoria, Nicole obtained a Bachelor of Science in Kinesiology with Distinction from the University of Victoria in 2010. After working as a Registered Kinesiologist, Nicole went on to complete her Masters in Physical Therapy degree at the University of British Columbia in 2013.  

Nicole has been working as an orthopaedic and manual therapist at Diversified Health Clinic for 7 years. Her assessment and treatment sessions are patient-centred and focused on an evidence-based practice approach. Nicole offers a variety of treatment techniques including manual therapy, soft tissue work, IMS/Function Dry Needling, Shockwave therapy, K-Laser therapy, Graston, ultrasound, customized orthotics and patient-specific exercise programs. 

Nicole’s comprehensive approach to relieving pain:

Nicole believes in a hands-on, one-on-one treatment approach that recognizes each patient as an individual. She believes strongly in delivering a holistic assessment and treatment by collaborating with her patients and other health care providers to optimize rehabilitation outcomes. 

When Your Low Back Hurts, Book an Appointment With Nicole

To book with Nicole Gros, please contact the clinic at 250-382-0018 or book online at www.diversifiedhealth.janeapp.com.

#lowbackpain #physiotherapy #victoriaBC #homeexercises #therapy #mechanical #non-mechanical #painrelief #exerciserehab

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Foot Pain? Your Flip-Flops May Be the Culprit!

Foot Pain? Your Flip-Flops May Be the Culprit!

Ah, summertime splendour. Nearly everyone’s favourite time of year in Victoria is met by longer days, lighter clothing and more casual footwear — namely, the all-too-common flip-flops. Unfortunately, while flip-flops may seem like a comfortable choice at first step, they can cause foot pain and exacerbate the following conditions. So, if you’re noticing aches and pains this time of year, and if flip-flops are part of your summertime routine, here’s what you need to know.

Why Flip-Flops Cause Foot Pain and ProblemsFoot Pain Caused By Poor-Fitting Foorwear

Flip-flops lack support: and even if you don’t realize it, wearing flip-flops creates tension in the muscles of your feet and toes as the foot grips the flip-flop to prevent it from sliding off when walking. 

Absent elevation: In addition, the lack of a slight heel elevation can cause excessive strain on your foot, calf muscles, and Achilles tendon. While, depending on your feet, not everyone requires a lot of support in their footwear, flip-flops’ complete lack of arch support and cushioning means your whole body absorbs the shock each time your feet strike the ground. 

Standing and walking for long periods in flip-flops can cause or exacerbate underlying foot and postural conditions and cause pain that can interfere with your usual activities. 

The Most Common Conditions Exacerbated by Flip-Flop Wearing

Plantar Fasciitis: Quite possibly the most common condition triggered by prolonged flip flop wearing, plantar fasciitis pain is often described as a burning or stabbing pain that’s felt in the heel or midsole of your foot. Plantar fasciitis pain results from inflammation of the plantar fascia, which can be caused by footwear lacking adequate arch support.

Flexor and Extensor Tendonitis: When you walk in flip-flops, your feet tense the muscles of your toes to stabilize the sole of the flip-flop. In addition, it’s also common to push off the ground from your big toe when walking in flip-flops. Over time, this can lead to strain and inflammation of the tendons responsible for flexing and extending your toes. The first signs and symptoms of flexor tendonitis and extensor tendonitis include pain along the top of the foot, under the big toe, or under your inner ankle when you walk, run, bend or straighten your toes. 

Bunion Pain: If you have bunions, you know they can make a lot of different footwear off limits. And while flip flops appear as though they’d offer a reprieve from bunion pain caused by friction from narrow and enclosed footwear, the lack of cushioning under the big toe joint and ball of your foot can lead to inflammation, redness and pain. 

Achilles Tendonitis Pain: Achilles tendonitis is caused when the tendon that runs between the back of your ankle and heel becomes strained, which can be triggered by wearing flat footwear without a slight heel elevation.

Knee, Hip or Lower Back Pain: Footwear that lacks adequate cushioning and support places unnecessary strain and impact on your ligaments and joints, which can cause inflammation and pain most commonly felt in the knees, hips and lower back. 

Gait Issues, Postural Issues and Muscle Imbalances: Gait issues are prevalent and often go unnoticed until body aches and pains (or a sports injury) bring someone in for an assessment. Unaddressed gait issues can lead to muscle imbalances such as glute tightness that can cause an uneven tilt to the pelvis resulting in lower back and hip pain, nerve pain and joint issues. In addition, flat footwear such as flip-flops can interfere with the natural biomechanics of your feet, which, when unimpeded, help protect the body by absorbing shock, ensuring balance and maintaining body alignment.

Perhaps You Could Use a Little Support

Proper body alignment starts from the ground up: and sometimes something as minor as adjusting heel elevation and providing adequate arch support can make a big difference in helping to improve posture, relieve pain and correct movement patterns. 

You don’t necessarily have to ditch your flip-flops altogether: reserve them for beach or short strolls in the yard. Even your most expensive running shoes or workboots may need a little tweaking to best support your feet and prevent foot pain and other complications. 

Custom orthotics that are tailored to your specific needs following a thorough GAIT analysis: can be easily inserted into different types of footwear. Adding orthotics to your everyday shoes and boots can help alleviate foot pain and correct gait issues by giving your feet the right amount of support where it’s needed. Custom orthotics can make a big difference in relieving foot pain and body aches caused by gait issues and suboptimal body alignment, resulting in more comfortable days on your feet.

If Foot Pain Persists

How Orthotics are Made

It never hurts to have things checked out by a health professional, and addressing the cause of foot pain early can prevent further injury and result in better overall outcomes.

At Diversified Health Clinic, we use state-of-the-art GaitScan technology to accurately assess foot function and identify any imbalances, biomechanical issues and causes of pain. If faulty foot mechanics are found to be the cause of your pain, our practitioners can fit you with custom orthotic inserts that are specifically tailored for your feet. You can learn more about our comprehensive process here.

Take The Next Step Towards Happy, Healthy Feet

If foot pain, body aches or gait issues are slowing you down, our practitioners at Diversified Health can help. Take the first step on your road to recovery by booking an appointment with one of our practitioners today.

Call (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Is Your Lower Back and Hip Pain Caused By SI Joint Dysfunction?

Experiencing lower back and hip pain is quite common and can affect anyone at any age. Sometimes back pain can be easily mistaken for hip pain and discomfort because the joint of your hip is located near your spine. Injuries can resemble or be the cause of your back pain. Some other symptoms you may experience in addition to hip and low back pain are:

  • Groin pain
  • Pain while moving/walking
  • Trouble sleeping
  • Stiffness

Common causes of lower back and hip pain include:Lower Back and Hip Pain Causes

  1. Pinched nerve: is an uncomfortable condition that can cause shooting pain, tingling and discomfort. It occurs when too much pressure is applied to a nerve by surrounding bones, muscles, and tissues. This pressure interrupts proper nerve function, pain, numbness, and weakness. 
  2. Muscle strain: caused by stretching and possibly tearing of your tendons and muscles. The immediate reaction is a pain in your back; however, you may also experience dull aches or discomfort in your hip. 
  3. Herniated disc: also referred to as a ruptured or slipped disc, occurs when the “jelly” inside your spinal disc is pushed through the harder exterior of the disc causing the nearby nerves to become irritated, often causing pain and numbness.
  4. Arthritis: is the inflammation of one or more of your joints, often a result of aging. Some common symptoms are pain, swelling, stiffness, decreased range of motion and numbness. 
  5. Sacroiliac joint dysfunction: also referred to as the SI joint, which connects your hip bone to your sacrum (the triangular bone between the lumbar spine and tailbone). The SI Joint is meant to absorb shock between your upper body, pelvis, and legs. Strain or injury to this joint can cause radiating pain in your back, hip, and groin area. 

The primary mechanisms of SI joint dysfunction are:SI Joint Dysfunction

  • Too little movement (hypomobility): can cause pain, muscle tension and may inhibit your mobility. Pain is typically felt on one side of the low back and can radiate down the back of the legs (similar to sciatic pain).
  • Too much movement (hypermobility): can cause the pelvis to feel unstable and may lead to pain. Pain is usually felt in lower back/hip and may radiate into the groin area.

Treatment for SI Joint Dysfunction

  • Spinal manipulation (adjustment)

Adjustments involve a thrust that can result in an audible release, called cavitation, which is created by a change in pressure in the joint. Although, it is not necessary for the adjustment to be effective. 

Some patients do not want this spinal manipulation and may prefer a more gentle approach which could involve:Lower Back and Hip Pain Treatment

  1. Flexion-distraction technique: is a specialized table is used that gently stretches or distracts the spine.
  2. Activator or Neuromechanical instrument: is a spring-loaded instrument that specifically targets locations along the spine with low-force impulses.
  3. “Drop” approach: involves the use of a special chiro table where sections of the table can be raised or dropped simultaneously with gentle thrusts. This allows gravity to help with the adjustments. 

In addition to adjustments, treatments may also include mobilizations, soft tissue therapy, and rehab exercises. Your chiropractor may also recommend getting a biomechanical assessment of your feet and gait scan to see if a pair of customized orthotics would be beneficial for the SI joint dysfunction.  

For Relief From Lower Back and Hip Pain in Victoria, BC

Contact the clinic for more information on low back/hip pain-related treatments or to book with our Chiropractors Dr. Krisjan Gustavson, Dr. Matthew Bryan, Dr. Tessa Bryan or Dr. Alexia Grelson. Please contact us at 250-382-0018 or online at www.diversifiedhealth.janeapp.com

#chiropractor #victoriaBC #SIjointpain #hippain #lowbackpain #adjustment #healthclinic #sciaticapain

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