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Rehab Hero Markham

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Rehab Hero Markham

At Rehab Hero you learn to optimize your movement and to build long lasting results. Visit us today. We practice what we preach.

At Rehab Hero all of our therapists have experience working as a personal trainer or strength coach. Taking principles from strengthening and conditioning, we combine our knowledge to create an effective treatment plan. We know that movement is best understood when experienced first hand.

03/11/2026

Got Chronic Rotator Cuff Pain? It might be Tendinitis or Tendinopathy

Chronic pain is defined as pain lasting for more than 3 months. Usually this timeline indicates that a pathology of a tendon may be involved as the natural history (natural healing times) of mild muscle strains is less than this. So if you’re dealing with shoulder issues lasting multiple months without any improvements from rest or stretching, best to get assessed by a qualified physiotherapist / physical therapist or sports chiropractor to determine what condition you are dealing with.

In the event that you have tendinitis, often a mixture of symptom relief exercises and tendon strengthening exercises are required to promote positive adaptation and healing. As such, resistance is required! Swipe left for a few sample exercises.

To pick the appropriate resistance level we generally like to aim for a 6/10 intensity. Some discomfort may be experienced and we generally like to aim for less than 2/10 pain when doing these movements.

Got a question? Let us know in the comments below!

🇨🇦 Visit us at 1 of our 4 locations in the Greater Toronto Area for physiotherapy, chiropractic, or sports massage! (link in bio or search up “Rehab Hero near me”)

03/04/2026

BURSITIS HIP PAIN

The Greater Trochanteric Bursa is a sac of fluid found at the outer side of your hip. It functions to reduce friction between the tendons of your hip muscles and the Greater Trochanter a bony protuberance found on your lateral femur. When inflamed, pain can ensue as the tendons of your hip rub against the bursa. Pain is typically felt with movement, but can also flare up during the evening or night when the body’s natural inflammatory cycle is at it’s peak.

Early care programs are usually composed of stretches that target the glutes, and hip range of motion exercises. However exercises will need to be progressed to “stretch-strengthen” exercises to re-introduce loaded movements. Swipe left to see a few examples. Here we have chiropractor Dr. Frank () showing us some of these movements.

Got a question? Let me know in the comments below

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🇨🇦 Visit us at 1 of our 4 locations in the Greater Toronto Area for physiotherapy, chiropractic, or sports massage! (link in bio or search up “Rehab Hero near me”)

02/25/2026

PES ANSERINE KNEE PAIN

The Pes Anserine is a collection of 3 tendons found at the front of your inner knee. It is composed of the semitendinosus tendon (a hamstring muscle), gracilis tendon (an inner thigh muscle), and sartorious (a hip flexor muscle) tendons. When overloaded, tendinopathy can ensue, leading to pain located along the inner knee. Following suite of classic tendinopathy symptoms, pain is often felt after exercise, in the morning, or day after physical activity.

Since all three of these muscles cross the medial knee, progressive exercises should aim to train movements of the inner thigh. Swipe left to see a few exercise examples

Got a question? Let me know in the comments below

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🇨🇦 Visit us at 1 of our 4 locations in the Greater Toronto Area for physiotherapy, chiropractic, or sports massage! (link in bio or search up “Rehab Hero near me”)

02/11/2026

Got elbow pain? If it’s tennis elbow check this out!

Tennis elbow is a condition also known as lateral epicondylitis and it is a repetitive stress injury that affects the common wrist extensors. Typically this injury occurs in racquet sports like tennis or badminton due to the eccentric load that these muscles have to absorb during a back hand stroke. Even though this condition is called tennis players, it can occur in weightlifters as well.

In addition to getting this group of muscles treated by a Physio/chiro, progressive strengthening will be needed. The goal is to reintroduce loads back into the wrist extensors and to get them to positively adapt to graded movements. Here we have Rehab Hero chiropractor .emilykawaguchi doing just that!

🇨🇦 Still dealing with pain or performance issues? Now accepting new patients at both of our clinics in Toronto and Markham. Check in with us by using the link in bio!

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02/06/2026

🚨SHOULDER IMPINGEMENT🚨

Is recovering from shoulder impingement taking longer than expected despite doing all of the “right” rotator cuff exercises or scapular protraction drills? Time to look at your thoracic spine.

When it comes to being able to raise your arm overhead one of the things that the thoracic spine has to do is extend. As the foundation for which your scapula sits on, the ability to extend the thoracic spine assists being able to raise your arm overhead from a global movement standpoint.

So here are 3 thoracic spine extension PROGRESSIONS starting from creating flexibility to developing mobility to finally establishing strength.

➡️ Here we have Luke from our Don Mills location, visit us in Toronto by using the link in bio.

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02/04/2026

Get Better Dead Hangs

Have you heard that dead hangs are great for shoulders? While this may be true for HEALTHY shoulders, the opposite might be true for those suffering with shoulder impingement… and this is because of the large amount of range of motion needed to complete the movement. When lacking, the dead hangs can irritate symptoms and delay recovery. So how do we build it back up?

One of the best strategies is through graded exposure. In this video we specifically introduce graded shoulder flexion, the movement required to raise your arm up in front of you. This position can be a position of sensitivity with those dealing with impingement, so here’s a few things to try:

1. Play with how wide your hands are, this allows for a decreased abduction angle in the shoulder which can be more comfortable

2. Play with range of motion. You can do this by progressing from wall to bench to foam roller or by simply leaning forward less during the exercise

3. Play with shoulder rotation. Typically in impingement a ‘palms down’ position is the least comfortable with a ‘palms inward’ being more tolerable.

Here we have AT & RMT Sam ( ) from our Don Mills location, book in with him over at rehabhero.ca

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02/01/2026

✅SIMPLIFY ROTATOR CUFF REHAB✅

Rotator cuff exercises don’t always need to be complex. While there is a lot of value in multi-directional loading exercises using bands or weights, simpler exercises are often better to start with. What matters most is intensity, because a certain threshold of effort must be reached to trigger your body to adapt.

The challenge is that high intensity often goes hand in hand with pain or discomfort. This is where individualized programming comes into play. The key lies in modifying angles, lever lengths, load, hand position, or range of motion to achieve high-intensity exercise without pain. The goal is to work within your baseline and gradually increase difficulty as pain subsides, range of motion improves, and recovery progresses.

This is where an exercise everyone has seen at the gym comes into play: the lateral raise. While it’s well known for targeting the lateral deltoids, it’s also effective at targeting the supraspinatus. However, many people with rotator cuff injuries find this exercise too painful or difficult. Our solution? Shorten the movement by performing a hanging lateral raise (also known as the lean-away lateral raise). By reducing the load on the supraspinatus, you can still achieve effective activation and quality reps—without the pain.

Come visit Physio Resident Ethan (.with.ec) by visiting him at our Don Mills location in North York, Ontario

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01/30/2026

❌ While stretches are a great form of exercise, sometimes they just aren’t enough ❌

When dealing with back aches, stiffness or tightness a lot of people default to doing stretches. While this is certainly better than doing nothing at all, they sometimes only lead to short term relief. But why?

✅ Above all else, stretches are primarily great for increasing passive range of motion. This is how much movement you have access to in assisted positions that utilize gravity, bands, or other external forces to push you into an elongated position. HOWEVER, they do little to improve the control of your movement, muscular growth, or increase muscular endurance or capacity.

This is where a type of mobility exercise called “stretch-strengthen” comes into play. These types of exercises aim to strengthen your ability to pull in and out of stretched positions leading to hypertrophy, improved blood flow, and strength. One of our favorites to combat the 8 hours of sitting that you might be doing is called the Sloppy Row.

Unlike the conventional row done on cable machines that focuses on contracting the rhomboids or latissimus dorsi, this row aims to target the erector spinae muscle group. This is why we allow the cables to pull our body into full flexion, and why we hyperextend when pulling back out into a seated position. These exercises tend to be high intensity due to the large amount of motion happening, so when doing this on your own it’s important to lower the weight to establish a baseline first.

Learn more from Physio Resident Luke () by visiting him in the GTA at our Don Mills location (link in bio)

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01/28/2026

Muscle strains are among the most common sport-related injuries—and football is no exception.
The muscles most often affected include the quadriceps, hamstrings, and hip adductors. These muscle groups play key roles in knee extension, knee flexion, and hip adduction.
One effective way to reduce the risk of injury is to better prepare these muscles to handle the demands and forces of the game.
In this video are a few strengthening-based drills for each muscle group that can help keep you on the field—ideally before an injury ever happens.

Interested in learning more? Book in with our AT/RMT Sam () at our Don Mills & York Mills location (in North York)

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01/25/2026

🚨Issues with the Upper Trapezius?🚨

The upper trapezius is a portion of a larger muscle called the trapezius, which extends from the neck, shoulder blades, and upper to mid back. The upper trapezius itself is responsible for shrugging your shoulders, bending your neck to the side, rotating the neck, and extending the neck. Due to modern office work, this muscles tends to be a stress point for many people. Issues may cause a dull ache, soreness, feelings of tightness, and referral pain headaches.

So what can you do? There are multiple different approaches ranging from self massage, to stretches, to strengthening. Personally, I liked to take all approaches at the same time in a single comprehensive program. Here are the pros and cons for each:

Self-massage PROS: Great for short term pain relief
Self-massage CONS: Not as great for long term pain relief

Stretching PROS: Great for range of motion gains and improving flexibility
Stretching CONS: May not reduce pain if pain is unrelated to range of motion limitations

Strengthening PROS: Great for long term pain relief by improving muscular capacity
Strengthening CONS: May cause short term soreness via DOMS (delayed onset muscle soreness)

For examples of each swipe left!

Got a question? Let me know in the comments below!

🚨 Need additional help and in the Greater Toronto Area? Check out one of our 4 locations to boost your recovery today🚨

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01/21/2026

🚨KNOCKED KNEES🚨...should you care?

Knocked knees, also know as genu valgum, is when the knees appear “buckled” when standing, squatting, or lunging. While it might seem reasonable to jump to conclusions and assume this position is terrible for your knees, it’s not quite that simple. Here’s when you should care:

✅ It’s a position of pain. This has less to do with the angle of the knee and more to do with over utilizing sensitive tissues (joint, cartilage, ligament, tendon, bursa, meniscus, muscles, etc). Knocked knees is a NORMAL movement required for everyday tasks and athletic skills (just watch ANY tennis player move side to side on the court). An elegant solution to dealing with this problem is to offload the knee by strengthening neutral alignment, with the goal of reintroducing knocked knee positions as your body adapts.

✅ It’s a position of instability. This will have a lot to do with how your MCL is doing. The MCL is the main ligament for stabilizing the inner knee, and when injured can lead to joint laxity. Conservative management along with surgery (if needed) is a great way to build back up what you might have lost. If surgery was required, avoiding end range genu valgum will be recommended until the MCL has had a chance to recover.

✅ It’s a position of inefficiency. This has more to do with performance than with pain or injury risk. While genu valgum is certainly needed for lateral movements on a court, it might be an area of inefficiency for movements involved with strength training (such as squats, deadlifts, lunges, etc).

Need help with exercises? Swipe left to see a few examples!

01/18/2026

🦴 5 Thoracic Kyphosis Myths

Kyphosis simply means flexion of the spine, most commonly in the thoracic spine (your mid-back)—and yes, that natural rounding is totally normal. An exaggerated “hunched” posture is often called hyperkyphosis, but despite what you’ve been told, it’s not automatically the cause of all your problems. Here are some myths:

❌ Myth #1: Kyphosis = bad posture
👉 Truth: Kyphosis is normal. Your thoracic spine is supposed to round.

❌ Myth #2: Just sit up straight to fix it
👉 Truth: Forcing posture = tension + fatigue, not a fix.

❌ Myth #3: Kyphosis causes pain
👉 Truth: Kyphosis ≠ pain. Load tolerance and movement matter more.

❌ Myth #4: Weak upper-back muscles are the problem
👉 Truth: It’s rarely just weakness—stiffness, breathing, and habits play a bigger role.

❌ Myth #5: Thoracic kyphosis causes shoulder and neck pain.
👉 Truth: It can influence mechanics, but issues usually come from rigidity, poor scapular control, or poorly managed load—not the curve itself.

While thoracic kyphosis may not necessarily be the root of all of your problems, there are a few things you can do to start addressing it to move better. Swipe left to see some example exercises 🙂

Got a question? Let me know in the comments below!

🚨 Need additional help and in the Greater Toronto Area? Check out one of our 4 locations to boost your recovery today🚨

Tag a friend that NEEDs this!

Address

7181 Woodbine Avenue, Unit 111
Markham, ON
L3R1A3

Opening Hours

Monday	8am - 8pm
Tuesday	10am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	10am - 7pm
Saturday	10am - 4pm
Sunday	10am - 4pm

Telephone

+16479479491

Website

http://rehabhero.ca/booking

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About Us

Rehab Hero is a clinic where you come as you are, and do your best. Our therapists offer both manual therapy and exercise programming aimed at helping you achieve your health goals.

We practice what we preach.

At Rehab Hero, we’re always expanding our services to meet the needs of our community. Currently some of the services available include: