Rutherford Physio

12/22/2025

Holiday Walking Tip:

A simple walk is one of the easiest ways to stay active over the holidays — it fits into almost any schedule and delivers big benefits. Aim for 20–30 minutes of brisk walking each day to boost circulation, loosen stiff joints, lift your mood, and support heart health, even when it’s cold outside.

You can split that time into two shorter walks to make it more manageable and purposeful:
- After lunch — helps digestion
- After dinner — reduces stress and aids relaxation

If pain or injury makes walking uncomfortable, the team at Rutherford Physiotherapy & Sports Injury Clinic can help. We’ll assess your movement, pinpoint the issues, and design a gentle, personalized plan to get you walking confidently and comfortably again.

Move more, feel better — one step at a time. 💙🦶

12/10/2025

Move More, Live Stronger: Simple Ways to Stay Fit Every Day

🚶‍♂️ Walking: Step Into Wellness
Walk your way to better health — calm your mind, boost energy, and stay active every day.

🏃 Running: Chase Your Best Self
Feel the rush! Running powers your heart, builds endurance, and clears your thoughts.

🚴 Cycling: Ride for Strength
Turn every pedal into progress — cycling tones muscles and lifts your mood.

🏊 Swimming: Move with Ease
Dive into fitness! Swimming strengthens your body while keeping your joints happy.

🏋️ Weight Lifting: Build Your Power
Strong mind, strong body — lift, grow, and transform with every rep.

11/29/2025

11/28/2025

Now accepting WSIB patients in Vaughan & Richmond Hill! 💼💙

Were you injured at work? Let Rutherford Physio help you heal safely and get back to what you love faster. 💪✨

# # Why choose Rutherford Physio?

- ✅ WSIB‑authorized clinic serving Vaughan & Richmond Hill, with direct billing and no upfront costs for approved claims.
- ✅ Treatment for work‑related back, neck, shoulder, and joint pain, plus repetitive strain injuries and post‑fall recovery.
- ✅ One‑on‑one care and customized rehab plans designed around your job demands and daily routine.
- ✅ We handle all WSIB paperwork and communicate directly with your case manager, so you focus only on recovery.

# # What we help with

- 🤕 Work‑related sprains, strains, and overuse injuries
- 🧱 Pain from lifting, bending, standing, or repetitive tasks
- 🧊 Post‑slip, trip or fall injuries at the workplace
- 🧩 Return‑to‑work planning to help you ease back into your duties safely

# # Your care team

👩‍⚕️ Our experienced physiotherapists provide evidence‑based, hands‑on treatment and tailored exercises to reduce pain, restore mobility, and help you return to work with confidence.

📍 Convenient location at the Vaughan/Richmond Hill border near Rutherford & Bathurst.
📲 Book your WSIB assessment today and start your recovery journey with us — your paperwork, billing, and rehab plan are all taken care of. ✨🙌

11/22/2025

🪑 Desk Job Got You Feeling Stiff? Let’s fix that!

Try this quick and effective move: Seated Thoracic Extension
✨ Sit tall in your chair
✨ Clasp your hands behind your head
✨ Gently arch your upper back over the chair’s backrest
✨ Hold for 5 seconds, then relax
✨ Repeat 8–10 times
This simple stretch helps ease upper-back tension and improves posture — perfect for long days at the desk!

Need more tips to stay mobile and pain-free at work? We’ve got your back (literally). Book your session with Rutherford Physiotherapy & Sports Injury Clinic today and let’s get you moving comfortably again.

11/15/2025

💪 Personalized care. Proven results.
At Rutherford Physiotherapy & Sports Injury Clinic, we are proud to offer:

✨ One-on-one treatment sessions
👨‍⚕️ Experienced, compassionate healthcare professionals
💳 Hassle-free direct billing
📍 Serving Vaughan & Richmond Hill communities
🏃‍♂️ Comprehensive care: Physiotherapy, Sports Injury Rehab, Chiropractic, Massage Therapy & Acupuncture

Your recovery is our priority — let’s get you moving better, faster, stronger.

11/01/2025

Ready to fire up your core? 🔥

Rutherford Physiotherapy has your back (and abs)! Try these beginner-friendly moves to build strength and stability:

🔹 Glute Bridge
Lie on your back, knees bent, feet flat.
Lift your hips, squeeze your glutes, hold briefly, then lower with control.

🔹 Dead Bug
Lie on your back, arms up, knees at 90°.
Lower opposite arm and leg slowly, return to start, and repeat.

🔹 Plank
Start on forearms and knees or toes.
Keep your body straight and hold — feel that core fire up!

🔹 Supine Toe Tap
Lie on your back, knees bent at 90°.
Tap each toe to the ground one at a time, keeping your core engaged.

10/23/2025

DAILY BACK STRENGTHENING EXERCISE

Did you know that adding simple back exercises to your daily routine can greatly reduce back pain, improve posture, and enhance your overall strength and flexibility? 💪🧘‍♀️
Just 10 minutes a day can go a long way toward keeping your spine healthy and your body feeling its best! 🌿

👉 How to perform the exercises:

Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips slowly until your shoulders, hips, and knees form a straight line. Hold for 5–10 seconds, then lower down gently. Repeat 10–12 times.

Plank: Place your elbows under your shoulders and lift your body off the floor, keeping it straight from head to heels. Engage your core and hold for 20–30 seconds. Rest and repeat 2–3 times.

Gentle Stretch: Sit or stand tall, reach your arms overhead, and gently bend side to side. Hold each stretch for 10–15 seconds to loosen tight muscles.

Stay consistent, move mindfully, and your back will thank you! 🙌💫

10/15/2025

🔥 Lunge Like a Pro 🔥

Strengthen your legs, improve balance, and protect your joints with proper form! Here's how to master the basic lunge:

1️⃣ Stand tall, feet hip-width apart, arms relaxed at your sides.
2️⃣ Step forward with your right foot, lowering until your thigh is parallel to the floor.
3️⃣ Keep your knee aligned above your ankle — don’t let it pass your toes!
4️⃣ Push through your right heel to return to standing.

💪 Repeat on both sides for a balanced workout!
📍 Great for rehab, strength training, and injury prevention.

10/11/2025

Rutherford Physiotherapy & Sports Injury Clinic will be closed for Thanksgiving on Monday, October 13, 2025. We will reopen on Tuesday, October 14, 2025. Happy Thanksgiving!

10/02/2025

🏓 Stay Injury-Free on the Pickleball Court! 🏓

Pickleball is booming in Vaughan — and for good reason! It’s fun, social, and a fantastic way to stay active. But like any sport, it can lead to aches and injuries if your body isn’t ready for the game.

At our physiotherapy clinic near Rutherford & Bathurst, we often treat pickleball players dealing with:
✅ Shoulder strain from overhead shots
✅ “Pickleball elbow” (yes, it’s real!)
✅ Knee pain from quick stops and pivots
✅ Lower back stiffness from bending and reaching

💡 The good news? With the right care and training, you can keep playing pain-free!

How Physiotherapy Helps Pickleball Players:
🛡️ Injury Prevention – Strength & flexibility programs to prep your body
💆 Pain Relief – Hands-on treatment, exercise therapy & more
⚡ Performance Boost – Improve mobility, balance & core strength
🎾 Whether you're just starting or a seasoned player, physiotherapy can help you stay healthy and active on the court.
📍 Located in: Rutherford Marketplace
Address: 9302 Bathurst St, Suite 2B, Vaughan, ON L6A 4N9
Phone: (289) 304-3994
📅 Book your appointment online today and get back to enjoying your game — pain-free!
https://rutherfordphysio.janeapp.com/

09/25/2025

🌟 Struggling with shoulder pain? Try these simple exercises to help reduce discomfort, improve mobility, and strengthen your shoulder muscles! 💪✨

🔹 Pendulum Swings – Let your arm gently dangle and swing to loosen stiff shoulder joints.
🔹 Shoulder Rolls– Roll your shoulders forward and backward to release tension and improve circulation.
🔹 Cross-Body Shoulder Stretch – Stretch one arm across your chest to target tight deltoids and upper back.
🔹 Wall Angels – Slide your arms up and down a wall to activate shoulder stabilizers and improve posture.
🔹 Scapular Squeezes – Pinch your shoulder blades together to strengthen upper back muscles.
🔹 Resistance Band Rotations– Use a band to build strength in your rotator cuff and improve shoulder control.

✨ Consistency is key! Start gently and gradually increase intensity. If pain persists, our physiotherapy team is here to help you recover safely and effectively.

📞 Book your consultation today and take the first step towards pain-free shoulders!