Athletic Advantage Physiotherapy and Wellness

Athletic Advantage Physiotherapy and Wellness Athletic Advantage is a boutique clinic helping people get out of pain and move better. Our team of

03/23/2026

Patellar tendinopathy exercises👇

Most jumper’s knee rehab fails because of limited or no load progress.

Tendons get better when you gradually increase tension and demand.

Start with controlled loading.
Progress to dynamic strength.
Finish with explosive movements.

This progression builds the tendon’s ability to handle jumping, sprinting, and cutting again.

Exercises shown:
1️⃣ Wall sit → Single-leg dynamic wall sit
2️⃣ Skater taps → Dynamic skater taps
3️⃣ Single-leg weight shifts → Single-leg squat reaches
4️⃣ Hip dominant lunge → Knee dominant lunge
5️⃣ Squat hold → Squat jumps

Save this for your knee rehab!

03/21/2026

Did you know the soleus (calf muscle) is one of the strongest muscles in your body by force production?

Yet, it is often the “forgotten” muscle, overshadowed by the more visible gastrocnemius.

The soleus plays a major role in load absorption and force generation, contributing significantly during walking and running.

When the soleus is not functioning well, load can be redistributed to structures like the Achilles tendon, tibia, and foot, which is why issues like Achilles pain, shin splints, and plantar fasciitis can persist.

The exercises in this video target the soleus by:

➡️ working in bent knee positions to bias deeper calf loading

➡️ improving load tolerance through the lower leg

➡️ progressing from controlled strength to higher demand positions

Drop us a comment if your Achilles pain or shin splints keep coming back. 💬

03/16/2026

Stop training the rotator cuff in isolation!

Training them in isolation often leads to inefficient rehab, and I’ll tell you why.

Each time your arm lifts, the shoulder works in tandem with the deltoids and scapular stabilizers to maintain joint stability and proper positioning during movement. This coordinated movement is known as scapulohumeral rhythm.

When that coordination breaks down, the rotator cuff has to work harder to control the humeral head during elevation, which can increase tendon load and slow progress in rehab.

That is why rotator cuff rehab should not just train the cuff but also restore how the shoulder blade and arm move together for the most optimal recovery.

cuff

03/05/2026

Shoulder pain when lifting your arm isn’t always caused by a weak shoulder.

In this assessment, the patient came in with shoulder pain during overhead movement. But when we looked at the movement itself, the real issue appeared.

Instead of achieving the range through the shoulder joint, his body was compensating by arching through the lower back to get the arm overhead.

This often happens when there’s a mobility deficit in shoulder flexion. If the shoulder can’t create the range it needs, the body will find another way, usually through the spine.

That compensation can change the mechanics of the shoulder and contribute to pain with overhead movement.

Pain tells you where it hurts. Movement tells you why.

Proper assessments matter.

03/03/2026

Plantar fasciitis exercises for morning heel pain 👇

That sharp heel pain when you step out of bed? That’s plantar fasciitis.

Plantar fasciitis is one of the most common causes of heel pain
and it’s often worst after rest that’s because during sleep, your feet often rest in a pointed-down position, which allows the fascia and calf muscles to tighten.

The sudden transition from rest to bearing full body weight creates intense, sharp pain as the fascia is forcefully stretched.

These plantar fasciitis exercises are designed for plantar fasciitis pain relief before you start your day.

Instead of forcing your first steps, gradually load the tissue and prepare your foot for weight-bearing.

If you’re dealing with ongoing heel pain from plantar fasciitis, do these before you even get out of bed.

Save this for tomorrow morning.

Address

10 Karachi Drive Unit 82
Markham, ON
L3S0B6

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 8am - 5pm
Sunday 8am - 2pm

Telephone

+19055548677

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