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Monday 7am - 7pm Tuesday 7am - 7pm Wednesday 7am - 7pm Thursday 7am - 7pm Friday 7am - 5pm Saturday 9am - 12pm

Optimize Physiotherapy & Sport Medicine

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Ottawa, ON
Optimize Physiotherapy & Sport Medicine

Creating a movement and mobility culture in Ottawa Optimize provides a better experience.

Whether Sport Medicine or Physiotherapy, we take a different approach to focus on movement patterns, injury prevention, strengthening and educating our patients on maintaining their own tissues to optimize their health

12/15/2025

Break up your workday with some mobility breaks. Here is an example you can try!
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12/05/2025

Here are some simple tips to help improve your squat. Try them out!
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11/18/2025

Running exercises: Single leg strength options. Try these out and improve your strength and endurance on each leg!
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11/14/2025

Runners: This is a classic stretch to improve your quad flexibility and open your stride up. Try it out!
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11/11/2025

The Turkish Get-up is a classic full-body exercise that will challenge you in many ways. Here is a step by step guide that will get you started!
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11/05/2025

Don’t forget about your adductors when training your legs. Try these out!
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10/17/2022

Your foot pressure tells you a lot, if you pay attention to it ✔️
Your feet are your points of contact with the ground and form your dynamic foundation.
Your body relies a-lot on the integrity and function of your feet to do things like stand, walk, run, squat, lunge etc.
⚖️ Balance is everything. From your nervous systems standpoint, it is important to constantly stay balanced while static or moving.
🦶 Your foot pressure distribution is a good indication of your balance, both statically and dynamically.
• Are you hanging out on the inside of the foot (ie. stuck in probation or ‘flat footed’)?
• Are you always on the outer edge of the foot?
• Are you more on your heels, with less weight going through the forefoot?
✅ ideally we have a nice even balance of weight through the entire foot when we want to hold a stance (front and back, side to side).
✅ Dynamically (whole moving), the foot should be able to demonstrate both pronation and supination when necessary. An example of this would be during the gait cycle.
🔑 Overall, paying attention to what your feet are doing both statically and dynamically will tell you alot and help you become more efficient and balanced. Pay attention to your foot pressure distribution!
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09/28/2022

Train your single leg strength and stability ✔️
🔑 This is a reminder to prioritize single leg strength and stability in your training routine.
✅ Many movements and activities in life require an aspect of single leg strength and stability (walking, running, stairs, putting your underwear on etc.)
Single leg strength is also critical for many sports and athletic endeavours. It shows up a lot, and being strong on one leg will help you excel.
✅ Balance is a key element to single leg movements and exercises. Staying strong and evenly balanced over the foot is key to train.
Exercises that you can start with:
• Single leg stance
• High knee holds
• Split squats, lunges
• Single leg deadlifts
• Single leg calf raises
• Single leg skipping
• etc.
🔑 Single leg focused training demands more out of many muscles around the hip, knee, lower leg, and foot. Bilateral training will not offer the same stimulus/load to these muscles.
Get really strong on each of your legs with single leg strength training!
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09/21/2022

Be in your BODY more. Be in your head less ✔️
It is so easy to get caught up in your own head.
🔑 It is important to get caught up in your body more.
Being in your body fully requires the right attention, focus and embodiment.
✅ You can be in your body more and in your head less by finding movement-based activities that demand your full bodily presence.
Being a beginner and trying various new activities will lead to more focus and attention through the learning process.
Examples include:
• Boxing, martial arts
• Juggling a soccer ball
• Yoga
• Gymnastics
• Balance play
• etc.
It can be anything!
🧠 Spending more time truly in your body gives your thinking mind a break. It can break the cycle of overthinking and the stresses and anxieties that come along with it.
You often feel more relaxed and balanced after doing a session of movement where you are fully immersed.
🔑 Make the time for being in your body, so you don’t spend all your time in your own head!
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08/23/2022

How much time do you spend outside in nature every week?
🌳 Time spent in nature is literally one of the best forms of health-care, along with things like exercise and sleep.
There are numerous benefits to just being outdoors and in a natural environment on a regular basis. It benefits both your physical and mental health.
🔑 Things you should aim for:
- Listen: Find an area away from human forms of noise (cars, vehicles, music, etc.). Expose yourself to the sounds of the natural environment (water, birds/animals, wind).
- Disconnect: Get off your phone and any forms of technology or screens. Use time in nature as a way to escape the overstimulation we get while using devices all the time.
- Get sun exposure on your skin (not enough to get a burn of course)
- Move: Combine it with some exercise or just walk around, especially on uneven terrain.
- Look around: Open your field of view up. Look at that natural environment around you and let your peripheral vision work. This counteracts the time spent focusing narrowly at a screen.
- Breathe: Relax your breathing and get some deep breaths in. This will relax you and also expose you to the variety of pollens and particulates that are abundant around trees (which are good for making the immune system more robust).
✅ It doesn’t matter what you do. Just spend time in nature. It is one powerful antidote to the physical and mental health challenges we all face living in cities and on screens.
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08/03/2022

Moving your body gets your mind moving too ✔️
Movement and exercise isn’t just for the body. It is an essential aspect of having a healthy and clear mind.
When you are sedentary, cooped up, and in the same environment all the time, the body and mind are often craving movement and stimulation.
✅ Movement is a great way to shake off the cobwebs and get the mind processing things differently.
Movement can be quite helpful when it comes to solving stubborn problems, deep thinking, creativity, and gaining mental clarity.
Next time you feel stuck or stagnant, MOVE!
• Go for a walk, a bike, a hike etc.
🔑 Unlocking new creativity and clarity is possible through movement sessions. Add them into your day for a healthier mind and body.
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07/21/2022

Find your flow zone ✔️
When consciously trying to improve your movement skills or learn new skills, your state of mind-body matters a lot.
🧠 You learn movement best when you are truly present with what you are doing, and you are in a focused but relaxed state that allows you to use feedback quickly and effectively.
➡️ A ‘sensorimotor loop’ occurs when there is a feedback loop between sensory information being picked up, and motor output being generated.
The goal is to get a tight and efficient sensorimotor loop going during your movement session.
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This means getting good FEEL by being focused, relaxed, and fully present with the movements being executed. It also means getting feedback from your movement in real-time and making appropriate adjustments.
🌊 All this to say, you need to find your FLOW zone or state.
• The right state of body, level of arousal, level of tension.
• The right state of mind, focus, and presence.
• Less thinking, more feeling.
✅ You will generally know when you find it (if you pay attention), as motor performance will start improving, your skills will be at their best, things will seem more effortless and natural.
❌ You will also know when you start to lose it, as things will become more effort full, mental/physical fatigue may set in, and you will no longer be performing or learning at your optimal state.
🔑 Whatever movements, skills, or activities you are taking part in…notice when you enter the flow zone and take advantage of it.
• Find out what may trigger it or improve your ability to get into it.
ENJOY MOVEMENT!
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Address

3771 Spratt Road, Unit #4
Ottawa, ON
K1V2P3

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 5pm
Saturday	9am - 12pm

Telephone

+16134254211

Website

http://optimizeottawa.com/

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