Spine and Sports Physical Therapy & Massage

11/13/2025

Hi ! It’s Cheryl 😊. This article has been in my brain for a long time. It’s one of those pieces that means a lot to me. I think because I’ve been a physio for a long time and I have so many long standing patients that you start to see the patterns of aging sneak in on them. This is a strong pattern I have seen with some of my patients bumping into 70. We can “jump “ into our 70’s not bump and bumble ! So let’s be like Nike ….”just do it “ ! I hope you like the article ….and thank you Vernon Morning Star for continuing to allow me to write articles occasionally.

11/09/2025

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐍𝐄𝐖 ! We’ve never done this before. It’s about time we did ! One day only - FREE BALANCE ASSESSMENTS ‼️

Call to book. We are open on Monday. 250-545-6030.

11/05/2025

𝟐 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 𝐓𝐞𝐬𝐭𝐬 !

How did you do ?

😬Are you worried about skiing this year ?
😬Do you have to hold onto something when you put your shoes on ?
😬How about that ice once winter strikes ?

Make an appointment to see our Kinesiologist, Meagan Steeves. She can give you a few home exercises to work on. 15 mins on some exercises or a broken arm from a fall ? Easy answer hey….

Online book with Meagan. There is space to add a note : “ hey Meagan I need some balance exercises ! “

https://spineandsportsvernon.janeapp.com/ #/staff_member/32

It’s that simple ☺️

We are proud to be one of Vernon, BC's largest and most diversified Physical Therapy and Massage Therapy Clinic.

11/04/2025

🌟𝙼𝚎𝚊𝚐𝚊𝚗 𝚂𝚝𝚎𝚎𝚟𝚎𝚜: 𝚃𝚑𝚎 𝙺𝚒𝚗 🌟

🌟Meagan graduated from the University of Calgary in 2016 with a Bachelors degree in Kinesiology. She is dedicated to helping you move better and feel your best. Meagan combines her expertise in movement science with a friendly approach to support your journey towards improved strength, flexibility, balance and overall wellness. Continuing education: Manual Osteopathic Therapist (MOT) Diploma, Functional Movement Systems (FMS), Precision Nutrition, & Dynamic Neuromuscular Stabilization (DNS).

🌟 Book with Meagan.

https://spineandsportsvernon.janeapp.com/ #/staff_member/32

11/02/2025

For 15 years, Carla has filled our clinic with her kind, calm energy — and her amazing hands!

Born and raised in Vernon, Carla graduated from the West Coast College of Massage Therapy in 1996 and joined North End in 2006. She was the first RMT to join forces with physiotherapists at Spine & Sports, helping to create Vernon’s first integrated physio–massage team — and what a perfect match it’s been!

Carla’s treatments blend deep tissue, trigger point, sports, prenatal, and Dr. Vodder’s Manual Lymph Drainage techniques. Outside the clinic, she’s a true force — a fitness enthusiast, Tough Mudder competitor, Slay the Dragoon and 3rd-degree black belt in Shotokan Karate. Yet she also knows how to slow down, finding peace in a good book, life on her “ranch” and time with her beloved Berners.

💚 We’re so grateful for Carla’s 15 years of dedication, strength, and heart!

✋What is the best part about your job or your day at the clinic?
The amazing people, from the work team to patients! It's rewarding to
see the positive impact we can have to help people feel better with
whatever it is they are experiencing.

✋What do you do to relax or unwind?
It is almost always something outdoors and in nature, usually a walk in
the forest with the bears (aka my dogs)!

✋What’s one fun fact about you that most people don’t know?
I was a somewhat competitive bowler as a kid - and can still bowl a mean
game ;-)

✋What is your favorite way to promote self care?
Encouraging a way to be active and get movement in that feels good for
you and brings you joy

✋Favorite local place for Coffee/snack/ dinner/ drinks?
Love the local bakeries, Okanagan Bakehouse & Hot Bread Shoppe, for
sweet treats!

11/01/2025

Our 12 Days of Christmas Giving is here! 🎄

This year we are proud to support Archway Society for Domestic Peace, leaders in empowering women, children and families to live with dignity and respect.

Please follow our stories Mon/Wed/Fri for the month of November to see how you can help spread kindness this season. The smallest act of kindness goes further than you think💫

10/30/2025

🎃𝕋ℍℝ𝕆𝕎𝔹𝔸ℂ𝕂 𝕋ℍ𝕌ℝ𝕊𝔻𝔸𝕐 ! 👻Ghosts of Halloween past !

10/28/2025

💥 Why Your Calf Keeps Cramping — and How Physio Can Help

Tight, painful calf cramps? You’re not alone. They often come from:

💧 Dehydration or low electrolytes

🏃 Overuse or fatigue

🦶 Tight calf muscles or poor foot mechanics

⚡ Nerve irritation from your back

Physiotherapy can help by:

✔ Releasing tight muscles and trigger points

✔ Teaching stretches & strength work

✔ Checking your posture and gait

✔ Giving tips to prevent it from coming back

✔️ Dry Needling

✔️ Footwear assessment

✔️ Orthotic assessment

💪 Strong, flexible calves = fewer cramps.

Book with our team at Spine & Sports Physiotherapy — your movement experts.

10/22/2025

💤𝕃𝕒𝕫𝕪 𝔹𝕦𝕥𝕥 ? Here’s Why Your Glutes Go Weak (and How to Fix It)

Ever feel like one hip drops when you walk, or your knees cave in during squats?

Your gluteus medius — the small muscle on the side of your hip — might be taking a nap.

When this muscle gets “lazy,” your body loses stability. It can lead to hip, knee, or even back pain.

Why it gets weak:

• Sitting too much (the glutes literally switch off)

• Repetitive forward-only movement (like running or biking)

• Overactive hip flexors or quads doing all the work

• Past injuries that cause your brain to “forget” how to fire the glutes

The good news? You can wake it back up with one simple exercise: the bridge.

✅ Start with a Basic Bridge – feet hip-width apart, press through your heels, and lift your hips.

✅ Add a Band – loop a light resistance band around your thighs and push out gently as you lift.

✅ Level Up to Single-Leg Bridges – lift one leg, keeping hips level for 8–10 reps per side.

Bridges re-train your glutes to fire properly, support your pelvis, and protect your knees and spine.

If you’re not sure where to start, we can help you build glute strength safely and effectively.

10/19/2025

We’re celebrating one amazing year with Meagan the Kin at Spine & Sports! Having her on our team has been incredible — working with Meagan is educational, fun, and motivating, helping patients feel stronger and more confident in their movement every day. Meagan uses exercise and movement education to help prevent injury, manage pain, and improve strength, balance, and mobility. Having a kinesiologist in our clinic means patients can transition smoothly from rehab to active recovery with expert support every step of the way.

Meagan graduated from the University of Calgary in 2016 with a Bachelor’s Degree in Kinesiology. She’s dedicated to helping you move better and feel your best, blending movement science with a friendly, supportive approach to build strength, flexibility, balance, and overall wellness.

Q & A with Meagan

💪 What is the best part about your job or your day at the clinic?
Definitely the people! It’s so rewarding to see clients build confidence, strength, and balance through consistent progress each week.

💪 What do you do to relax or unwind?
I’m happiest outside, and a walk by Kalamalka Lake is be my favorite way to unwind.

💪 What’s one fun fact about you that most people don’t know?
I spent 4 weeks in Bali completing my 200-hour yoga teacher training and exploring the island!

💪 What is your favorite way to promote self care?
Movement is my go-to for self care, but I’m also big on rest and unplugging when I need it!

💪 Favorite local place for Coffee/snack/ dinner/ drinks?
For coffee.. it’s Bean Scene. The atmosphere is cozy and I can really get things done there.
For dinner and drinks.. Masiero, hands down! My fiancé and I order our own pizza and a glass of wine.

Book your one-on-one to get ready for winter!