TruHealth & Wellness

TruHealth & Wellness Wr are a multi disciplinary clinic. We focus on rehabilitation and treatment of injuries as well as overal health and wellness Chris Michael R.M.T.

Welcome to my page for TruHealth & Wellness. This page is dedicated to my growing business in Registered Massage Therapy and Personal Training. Schooling and Qualifications:

I have been an RMT for seven years working in the Kitchener/Cambridge area and I have recently decided to expand my business and start fresh in a new location. I graduated from the 3 year Massage Therapy Program at Lambton College in 2005. In 2006, I obtained my Personal Training certificate through Fitness Alliance Corporation. Finally, in April of this year, I completed the 2 year Paramedic Program at Conestoga College. Massage:
I specialize in deep tissue massage, working on sports, work, and chronic injuries. I also offer general relaxation massage. I encourage all to look into your benefit packages and see what kind of coverage you could be using to help ease those aches, pains, and tension headaches. Massage Therapy Rates:

Thirty Minute Massage- $48
Forty-Five Minute Massage- $68
Sixty Minutes - $82

*tax included in all rates*

03/19/2026

Train This, Not Just Your Muscles

Most people focus on muscles…
but forget what controls them.

Your brain is what creates coordination, timing, and control.

When that connection isn’t sharp, everything feels off…even if you’re strong.

These drills are simple, but they challenge your nervous system in a different way.

• Improves focus and reaction time
• Builds coordination and control
• Strengthens brain-body connection
• Keeps your brain active as you age
• Supports clarity in everyday movement

Use it:
Morning → wake up your system
Before bed → reinforce and reset

As an RMT, this is something I use across rehab, performance, and even with kids learning movement.

Tiny movements can create powerful neurological stimulation.

03/16/2026

Simple Leg Recovery For People On Their Feet All Day

If you spend hours standing or walking, heavy and sore legs aren’t just “fatigue.” Gravity pulls fluid and blood downward all day, which can lead to tight calves, swollen ankles, and aching feet. Not only is it great for circulation, but also a great way to decompress the lumbar spine, and provide a gentle stretch to the hamstrings.

As an RMT, these are simple habits I recommend to help legs recover faster and feel lighter:

1️⃣ Legs up the wall for 5–10 minutes to help fluid drain, reduce pressure in the lower legs, and relax tired muscles (as shown in reel)
2️⃣ Wear compression socks during long days to support circulation and limit swelling before it builds up
3️⃣ Choose supportive shoes with minimal heel lift to reduce strain on calves, knees, and lower back
4️⃣ Take short walks whenever you can instead of standing still to keep blood moving and prevent heaviness
5️⃣ Stretch or gently massage the calves and feet to release tension from being on them all day

Your legs work hard for you, help them recover.

03/14/2026

Why One-Muscle Explanations Don’t Fix Ongoing Pain

Being told your pain is coming from one “tight muscle” (Hip flexor) is incredibly common, but persistent pain is rarely that simple.

Muscles can feel sore, guarded, and sensitive, but long-term pain is usually influenced by how your joints move, how strong and stable your body is, how much load you handle day to day, and how your nervous system responds to stress and movement.

That’s why stretches, releases, and quick drills often help temporarily, but don’t create lasting change.

Real rehab treats the whole system, not just the symptom - From the ground up.

03/12/2026

Train Your Brain With Your Fingers

Most people think brain training means puzzles or memory games.

But one of the fastest ways to stimulate the brain is through movement — especially fine motor control.

Small finger coordination drills force the brain to communicate quickly between both hemispheres while improving timing, sequencing, and motor control.

As an RMT and rehab coach, I use these drills often with:

• young athletes developing coordination
• people recovering from concussions
• clients working on reaction time and motor control
• even my own kids to build focus and brain awareness

Tiny movements can create powerful neurological stimulation.

Try these for 2 minutes a day for 28 days and see how your coordination improves.

Your brain loves challenges like this.


03/10/2026

What injury recovery really teaches you

Injury recovery is something you don’t fully understand until you live through it.

After years of treating injured clients — and going through surgeries and rehab myself — there are a few realities most people don’t see.

1. Recovery doesn’t stop after physio.
The real work continues at home, during daily life, and in all the moments no one else sees.

2. The mental side is often the hardest part.
Injury doesn’t just affect your body. It can challenge your routine, your confidence, and your sense of normal.

3. Rest isn’t something injured athletes enjoy.
Being forced to slow down is completely different than choosing to.

4. Injury can shift how you see yourself.
When movement and training are part of your identity, losing them — even temporarily — can be difficult.

5. Small progress becomes everything.
One extra degree of motion.
One less painful step.
Those tiny improvements are huge milestones during recovery.

Rehab isn’t flashy.
It’s patience, consistency, and showing up every day.

If you’ve been through a serious injury before, you know exactly what this feels like.

03/09/2026

10 Tendinitis Truths (RMT Edition)
If you’ve been dealing with tendinitis, read this. 👇

Most people don’t have a “bad tendon.”
They have a tendon that’s under-trained and over-irritated.

10 truths about your “bad tendons” and what actually matters:

Truth 1
Rest might reduce pain… but rest won’t rebuild your tendon.

Truth 2
Tendons NEED load.
The goal is the right dose, not zero movement.

Truth 3
Pain has rules (this is huge):
0–3/10 pain = okay
4–6/10 = reduce load or range
7+/10 = stop and adjust

Truth 4
If it keeps flaring up, it doesn’t mean damage.
It usually means you exceeded capacity.

Truth 5
Stretching rarely fixes tendinitis.
Most tendons need strength, not length.

Truth 6
Ice helps symptoms.
It doesn’t heal tendon tissue.

Truth 7
Massage and tissue work can help pain and movement…
but strengthening is what fixes it long-term.

Truth 8
You don’t “wait it out.”
You train it out.

Truth 9
Tendon rehab takes weeks to months.
If you rush it, it comes back.

Truth 10
The real solution is capacity:
stronger tendon = calmer tendon

If you want help with your specific tendinitis (Achilles, knee, elbow, shoulder), comment “TENDON” and I’ll send a simple starting plan.

😊 Save this. Your future self will thank you.

03/07/2026

Anyone else feel the same?

03/05/2026

If the last drill was too difficult, start here.

This is your foundation.

This level 1 variation helps your brain learn how to coordinate movement while your core stabilizes your body.

Before strength, speed, or power… your nervous system needs control.

Here’s what this trains:

Your brain’s ability to organize movement, stabilize your spine, and communicate efficiently with your muscles.

This is where coordination begins.

Benefits include:
• Improved core stability
• Better coordination
• Faster reaction time
• Improved focus and mental clarity

Once this becomes easy, progress to the harder version.

Start with 30–60 seconds
1–3 sets
Best done before workouts or sports.

Save this and master the basics first.


03/03/2026

When you understand the problem… but explaining it isn’t that simple.

But here’s the truth most people don’t realize:

It’s not about memorizing every muscle…
It’s about understanding how the body moves, compensates, and protects itself.

That’s what experience teaches you.

Your body tells the story. We just have to listen.

03/02/2026

Uneven hips are usually a stability problem, not a flexibility problem

If one hip sits higher, rotated, or constantly feels tight, stretching alone rarely fixes it.

In clinic, the issue is usually poor strength and control of the muscles that stabilize the pelvis, especially the glute med and lateral hip stabilizers.

This exercise helps retrain pelvic control and restore balance.

This is often one of the first progressions I use for:
• uneven hips
• SI joint irritation
• chronic low back tightness
• runners
• gym-related hip imbalance

Focus on slow, controlled movement.

No momentum.

Quality over quantity.

Recommended:
2–3 sets
8–12 reps per side
3–4x per week

If it feels shaky, that’s normal. That’s your stabilizers turning back on.

This is where rehab begins.


02/28/2026

How To Properly Strengthen Your Hip Flexors

Hip flexors can become tight, weak, or poorly controlled — and stretching alone doesn’t fix that.

They play a critical role in lifting your leg, stabilizing your pelvis, supporting your lower back, and allowing efficient walking, running, and training.

When they aren’t functioning properly, your body compensates. This often leads to hip tightness, lower back discomfort, and reduced performance.

This progression rebuilds them properly:

1. Banded Hip Flexor Lift
2–3 sets × 8–12 reps each side
2 second hold at the top
Purpose: Activates and reconnects the hip flexor and improves muscle recruitment

2. Hip Flexor Plank
2–3 sets × 15–30 second hold each side
Purpose: Teaches pelvic control and strengthens the hip flexor while stabilizing the spine

3. Hip Flexor Fall Back
2–3 sets × 6–10 slow reps each side
3 second lower
Purpose: Builds strength at length, where injuries and weakness often occur

Benefits of stronger hip flexors:
• Improved hip stability
• Reduced stress on the lower back
• Better walking, running, and lifting mechanics
• Improved mobility that actually lasts
• Increased athletic performance and control

Strength is what makes mobility usable.

02/26/2026

Do this before sports, before your workout, or even after you wake up.

This simple drill helps switch your nervous system on and prepares your body to move with better coordination, control, and awareness.

Here’s what’s happening inside your brain:

Your brain is constantly receiving and sending information to coordinate movement. When you challenge it with drills like this, you stimulate the areas responsible for timing, accuracy, balance, and control.

This improves how efficiently your brain communicates with your muscles.

Over time, this exercise can lead to:
• Faster reaction time
• Improved coordination
• Core activation
• Increased focus and mental clarity

This is the foundation of the mind-body connection.

Start with 30–60 seconds, 1–3 times per day. Best done before training, sports, or as part of your daily routine.

Save it and try it.


Address

15-299 Northfield Drive East
Waterloo, ON
N2K4H2

Opening Hours

Monday 10am - 6pm
Tuesday 10am - 6:30pm
Wednesday 9am - 6:30pm
Thursday 10am - 6:30pm

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