Kat Mach, Physiotherapist

Kat Mach, Physiotherapist Orthopedic Physiotherapy, specializing in Sports and Post-Surgical Rehabilitation.

The decision to have an athlete return to their sport following orthopedic surgery is complex and has to take in a range...
10/04/2023

The decision to have an athlete return to their sport following orthopedic surgery is complex and has to take in a range of factors. A battery of tests is required but not all clinics have the necessary experience, space, or equipment.

Returning before being fully physically and mentally ready is a recipe for re-injury. I’m now offering Return to Sport testing to ensure that post-op athletes have access to thorough testing to aid in the decision to play again. Spread the word!

In the pursuit of athletic excellence, youth today have more options than ever. However, the basics of a strong physical...
03/17/2023

In the pursuit of athletic excellence, youth today have more options than ever. However, the basics of a strong physical foundation are often neglected.

This program is intended to minimize injuries and maximize sport performance in young athletes by focusing on the fundamentals.

FTGU is a 45 minute physical assessment and movement screen, one-on-one. Receive a summary and custom home program, designed to complement regular training.

It’s not just about your next game - it’s about all your future ones.

Treating a lot of youth athletes, I get asked this often (but the following also applies to anyone who exercises or is i...
10/17/2021

Treating a lot of youth athletes, I get asked this often (but the following also applies to anyone who exercises or is in rehab).

🤔 Of course, IT DEPENDS.

Do you need to dial back? Likely.
Do you need to completely sit out all practices and games? Probably not.

🏃🏾‍♀️It’s so important to continue pain-free movement and activity while still letting yourself recover.

But striking that balance can be really difficult to find. The best advice I can give clients is to let their discomfort level and soreness guide them.

➡️Swipe through for my guidelines!

It’s a lot to digest, but in summary:
☑️do what feels good
☑️avoid continuously aggravating it
☑️slow and steady progressions are best
☑️come to me to help you troubleshoot the rest!

10/17/2021

Worrying about which way you should be sleeping is counter productive.

I’ve had clients literally lose sleep trying to force themselves to sleep in whatever position Google or their neighbour’s mechanic’s fortune teller told them to.

(Your spine does not need to be perfectly neutral, that’s wild)

Sleep in whichever position allows you to sleep well!

Quality sleep is the priority and essential for recovery. And we all know that a night of bad sleep can affect the rest of your day.

Just as there is huge variability in body shape and movement strategies, the ideal sleep position is super personal and not “one size fits all.”

If you’re actually having pain while sleeping or when waking up, come see me! I have a few tricks that can support you. You may need to modify, but it’ll be temporary with the goal being to get you back to your preferred position.

Any practitioner or device that promises you a quick fix is lying. Stop wasting your money on products or services that ...
10/17/2021

Any practitioner or device that promises you a quick fix is lying.

Stop wasting your money on products or services that in no way fulfill all the claims they make!

At best you get 30 minutes of relief. At worst you’ve wasted your resources and efforts.

Sorry to tell you - the slow and patience-testing (but long lasting!) solution is small and gradual lifestyle and habit changes.

Maybe it’s because we’ve grown so accustomed to instant-everything and every service and app imaginable - but the body just doesn’t work like that.

Make those small daily efforts and watch it pay off!

Your body adapts in both positive and negative ways, and days/weeks/months/years of pain and all its side effects can ge...
10/17/2021

Your body adapts in both positive and negative ways, and days/weeks/months/years of pain and all its side effects can get deeply ingrained.

So it takes time to undo that. It takes time to adapt - but it can absolutely happen.

I often tell my clients that I can make them feel significantly better in one session, but the real challenge is getting that to last.

That’s where you come in. Not one healthcare provider can give you the results you need immediately.

To see true lasting change, YOU need to put in consistent effort, with a good dose of patience.

Strength takes time to build. It can take several sessions to relearn a movement pattern. Gaining and maintaining new mobility doesn’t happen overnight.

It could be weeks or months but your efforts will pay off.

Trust in the process, look at every day as an opportunity, and focus on the long game.

Every day is an opportunity to recover and improve and take care of yourself. Do I mean you need to exercise and think a...
10/17/2021

Every day is an opportunity to recover and improve and take care of yourself.

Do I mean you need to exercise and think about your injury or pain every single day?

Nope.

I mean making small daily efforts to address the pillars of health - sleep, diet, stress management, general exercise, and participating in activities that bring you joy.

Small actions absolutely add up.

I’m talking - getting in an extra glass of water. Going to bed 30 min earlier. Eating a piece of fruit. Going for a walk. Meeting up with a friend for coffee. Picking up an old hobby you used to adore.

Physiotherapy is more than just doing endless band exercises. It should be part of building better habits to help address your health as a whole.

Come work with me and find out more!

10/16/2021

Let’s be real - doing core exercises can suck!

Sometimes it’s necessary to do them in isolation - but otherwise it’s super functional and efficient (my faves) to simply brace and and stabilize while doing other exercises or activities.

Plus, it’ll help clean up your form and better isolate the area you’re training.

(No, this doesn’t mean you have to brace your core all the time! Core training varies depending on your rehab and exercises goals)

I’ve met so many new people this year, I thought it would be a good idea to re-introduce myself. I LOVE what I do - but ...
10/16/2021

I’ve met so many new people this year, I thought it would be a good idea to re-introduce myself. I LOVE what I do - but there’s lots more to me!

🔹I have the worst sense of direction.
🔹I’m highly competitive. Sports of course, but also board/lawn/arcade games.
🔹I love to travel.
🔹I have danced in 4 Indian weddings, in front of hundreds of people.
🔹My dream retirement would be to run a booze cruise somewhere tropical.

Can you relate??

Nope! Your personalized program is designed to help you achieve your goals.But the real end objective is for you to be s...
10/16/2021

Nope!

Your personalized program is designed to help you achieve your goals.

But the real end objective is for you to be strong, limber, and confident enough to move however you like.

I want you to choose activities that you enjoy.

I want you to feel like you can try something new, or revisit an old pastime.

Physiotherapy should help give you freedom, not be an endless chore!

Address

53 Laird Drive
Toronto, ON
M4G3T4

Telephone

+16475128998

Website

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