As we settle into the rhythm of the fall season, life tends to speed up. Between back-to-school schedules, work commitments, and preparing for the upcoming holiday rush, it is easy to let personal wellness slide to the back burner.
However, with the year quickly winding down, now is the ideal time to check in on a very practical asset: your extended health insurance benefits.
Most extended health care plans operate on a calendar-year basis, meaning your annual coverage limits for paramedical services reset on January 1st. If you haven’t fully utilized your allocations for the year, those hard-earned health dollars won’t roll over—they simply disappear.
Why You Should Review Your Coverage Today
Taking a few minutes to log into your insurance portal or review your policy booklet can unlock significant value for your health and recovery. Whether you are managing a nagging injury, looking to stay ahead of chronic discomfort, or simply wanting to invest in preventative care, maximizing your remaining coverage is a smart move.
At Treloar Physiotherapy, we want to help you make the most of your benefits across our core services:
Physiotherapy: Perfect for addressing acute sports injuries, post-surgical recovery, back or neck pain, joint stiffness, or upgrading your functional strength with expert guidance.
Registered Massage Therapy (RMT): Essential for releasing chronic muscle tension, managing stress, improving circulation, and keeping your body moving freely.
Traditional Chinese Acupuncture (TCM): A powerful adjunct for pain modulation, stress reduction, and restoring overall systemic balance.
Beat the End-of-Year Rush
Waiting until December to book your remaining appointments is a recipe for frustration. As the calendar year draws to a close, appointment slots across our Cambie & 8th and Kerrisdale clinics fill up exceptionally fast. Prime morning and evening times disappear weeks in advance as patients rush to squeeze in their final visits before benefits expire.
By reviewing your insurance coverage and booking your appointments ahead of time, you secure your preferred timeslots and ensure a relaxed, consistent path toward your health goals.
Let Us Help You Stay “Back in the Game”
Navigating your benefits doesn’t have to be complicated. We offer convenient direct billing with a wide range of major insurance providers (including Pacific Blue Cross, Sun Life, Canada Life, Manulife, Green Shield, and more) so you can focus entirely on your care rather than paperwork.
Take a quick look at your remaining health insurance balance today, and book your appointment online or reach out to our team at our Cambie or Kerrisdale locations. Let’s make sure your health benefits work as hard for you as you do!
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We’re excited to introduce Renee Lemieux to the Treloar team!
With specialized training in Schroth-based exercises for scoliosis and a background in Pilates, Renee brings a unique combination of skills to her physiotherapy practice. She helps patients build strength, improve movement, and work towards their individual goals.
We sat down with Renee to learn more about her journey into physiotherapy, her approach to scoliosis care, and how Pilates-based exercises can support spinal health and overall well-being.
Tell us a little about yourself and your journey into physiotherapy. What inspired you to specialize in Pilates and scoliosis care?
Before becoming a physiotherapist, I was a performing artist with a dance company in New York City. I’ve always been interested in anatomy, and I believed that with smart training and good alignment, I could continue dancing for as long as I wanted.
That curiosity led me to study physiotherapy, where I could deepen my understanding of anatomy, physiology, and human movement.
As a dancer, I was introduced to Pilates and really appreciated its benefits, particularly the focus on strength, flexibility, concentration, and proper alignment.
Later, as a physiotherapist, I realized I wanted more tools to help patients diagnosed with scoliosis. This inspired me to learn more about scoliosis and other spinal conditions. I went on to complete specialized training through the Barcelona Scoliosis Physical Therapy School (BSPTS), learning Schroth-based exercises for scoliosis and kyphosis. I’ve found that many Pilates exercises complement Schroth-based exercises beautifully, particularly when it comes to developing strength and supporting spinal stability.
What is scoliosis, and how can your specialised training help you support patients living with this condition?
Scoliosis is a three-dimensional condition that affects the curvature of the spine and trunk. It can develop during childhood or adolescence, particularly during periods of rapid growth, but it can also occur or progress in adulthood.
My specialized training has helped me better understand the different ways scoliosis can affect the spine and body, as well as the principles behind Schroth-based exercises for scoliosis and kyphosis.
Many of my patients have benefited from learning these exercises. For adults, they can help improve postural awareness, breathing expansion, and strength. In some cases, they may also help manage the progression of the spinal curve.
For younger patients, these exercises can support postural awareness and movement training. When a brace is recommended, specific exercises may also complement brace treatment.
Every person is different, so treatment is tailored to the individual’s needs, age, and goals.
Pilates is often associated with fitness and flexibility. How can Pilates-based exercises be used as part of a physiotherapy treatment plan?
Pilates-based exercises can be a wonderful addition to physiotherapy treatment for several reasons.
First, they encourage good alignment and body awareness during movement. They also allow us to work on the whole body while paying attention to specific areas that may need extra support.
Another important benefit is the focus on breathing and controlled movement.
Exercises can be adapted to suit each person’s abilities and gradually progressed as they become stronger and more confident.
Ultimately, Pilates-based exercises can help patients move more efficiently, build strength and endurance, and carry these improvements into their everyday activities.
Who might benefit from Pilates-informed physiotherapy, and what goals can it help patients work towards?
Many people can benefit from Pilates-informed physiotherapy, including those living with scoliosis, kyphosis, back or neck pain, or shoulder, hip, knee, and ankle problems.
For example, someone experiencing hip pain due to osteoarthritis may benefit from exercises using the Pilates reformer. The reformer allows us to work on hip and leg mobility while gradually building strength in a controlled, supported way.
The goals will depend on each person’s needs and lifestyle. They might include:
Walking more comfortably and efficiently.
Going up and down stairs with greater control and less pain.
Standing for 30 minutes while cooking or doing other daily activities.
Improving posture, balance, and strength.
Building the strength and movement habits needed to better manage back pain and postural difficulties.
Goals are always established following an assessment and discussed together. It’s important to me that patients have a voice in their treatment and feel involved in deciding what they want to achieve.
What can patients expect from a session with you? And what would you say to someone who is curious about Pilates but unsure whether it’s right for them?
During our first session, I begin with an assessment to better understand the patient’s needs and determine an appropriate treatment plan. I’ll explain my findings and recommendations, and we’ll get started with an introductory exercise program suited to their abilities and goals.
If you’re curious about Pilates-based physiotherapy but aren’t sure whether it’s right for you, I would encourage you to give it a try! Exercises can be adapted to different needs and ability levels, so you don’t need to have any previous Pilates experience.
You’re also welcome to call or email me at the clinic. I’m always happy to answer questions and discuss any concerns you may have.
Thank you, Renee, for sharing your experience and expertise with us!
Fall sports often bring a rapid increase in running, sprinting, jumping, cutting, contact, and overall training volume. When these demands increase faster than the body can adapt, the risk of injury may increase. Managing training load and allowing adequate recovery are important components of injury prevention (Soligard et al., 2016; Drew & Finch, 2016).
A sprain occurs when a ligament is stretched or torn, while a strain involves injury to a muscle or tendon. These injuries can occur when the forces placed on a tissue exceed its ability to tolerate and control that load. The risk of injury can also be influenced by factors such as previous injury, physical conditioning, neuromuscular control, and the specific demands of the sport (Emery et al., 2015).
Different people may experience this transition in different ways:
Teens returning to school sports may face sudden increases in running, jumping, and change-of-direction demands.
Adults returning to hockey, soccer, pickleball, running, or the gym may be reintroducing high-load movements after a period of different activity levels, while previous injuries may also influence their risk of reinjury.
Healthcare workers, teachers, and others with physically demanding jobs may already have a significant daily physical workload, making recovery and overall activity levels important considerations when returning to sport.
Fall sports are not inherently dangerous. Instead, the start of a new season is an opportunity to prepare the body for its upcoming demands. Structured training that incorporates strength, balance, agility, and movement control can help reduce certain sports-related injuries, particularly lower-extremity injuries in youth athletes (Emery et al., 2015; Steib et al., 2017).
Pre-Season Movement Assessment
A movement screen before tryouts can identify areas of mobility, strength, balance, coordination, and previous injury that may be important when preparing for sport. Key areas include:
Joint mobility: Assessing specific joints (eg. shoulder, knee, ankle, etc) for restrictions that may affect movement and contribute to compensations.
Strength: Evaluating whether key muscle groups, including the glutes, calves, quadriceps, hamstrings, core, and shoulder stabilizers, can meet the demands of the sport.
Balance and neuromuscular control: Assessing single-leg stability, landing mechanics, and change-of-direction control. Neuromuscular training has been shown to reduce
certain sports-related injuries, particularly lower-extremity injuries in youth athletes (Emery et al., 2015; Steib et al., 2017).
Load tolerance: Considering how the body responds to increasing training volume and intensity, particularly when returning after a period of reduced activity.
Previous injury: Identifying previous ankle, knee, shoulder, or back injuries that may influence movement or increase the risk of reinjury (Emery et al., 2010).
A movement screen does not predict who will get injured. Instead, it provides insight into an athlete’s current movement capacity and helps identify areas that may benefit from targeted preparation before the season begins.
No preparation program eliminates injury risk entirely. Instead, pre-season preparation focuses on modifiable factors such as strength, mobility, neuromuscular control, previous injuries, and training load (Bahr & Krosshaug, 2005; Soligard et al., 2016).
Building Your Injury-Prevention Routine
An effective plan should be tailored to the athlete and sport, but commonly includes:
Dynamic Warm-Ups
Active movements can prepare the muscles and joints for the demands of sport while improving mobility, coordination, and movement readiness. Structured warm-up programs have been shown to help reduce sports-related injuries (Soligard et al., 2008; Emery et al., 2015).
Targeted Strength Work
Strengthening the hips, knees, ankles, shoulders, and trunk can improve the capacity needed for running, jumping, landing, and changing direction. Strength and neuromuscular training are key components of injury-prevention programs (Emery et al., 2015; Steib et al., 2017).
Balance Training
Balance, coordination, landing mechanics, deceleration, and change-of-direction control can all be trained. These exercises are particularly valuable for sports involving jumping, cutting, and rapid changes in speed (Emery et al., 2015; Steib et al., 2017).
Gradual Load Increases
Training volume and intensity should increase progressively, particularly after a period of reduced activity. Gradual progression allows the body to adapt while considering factors such as fitness, recovery, and previous injury (Drew & Finch, 2016; Soligard et al., 2016).
Recovery
Adequate sleep, nutrition, rest, and recovery between training sessions support the body’s ability to adapt to increased physical demands (Soligard et al., 2016).
Personalized Pre-Season Assessment: Your Path to a Safer Season
At Treloar Physiotherapy a pre-season assessment provides a personalized look at how your body is moving and where you may benefit from additional preparation before the season begins. For more information, book-in for an initial consultation with one of our Physiotherapists where you’ll receive clear feedback, practical exercises and progressions, and a plan tailored to your sport, lifestyle, and goals.
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Falls are one of the most prevalent yet under discussed risks facing our aging population. About 1 in 3 Canadians aged 65 or older experience a fall each year, and falls are the leading cause of injury-related hospitalizations in this age group. Unfortunately, the consequences of a fall can extend well beyond the initial injury, often resulting in functional decline due to pain, weakness, reduced activity and a lingering fear of falling. This makes it increasingly important to be proactive about maintaining our strength and balance as we age. Falls are not an inevitable part of aging, and there is strong evidence that exercise and physical activity can help reduce fall risk. In fact, a 2019 study involving more than 23,000 adults over the age of 65 found that progressive exercise programs were associated with a 23% reduction in falls. One of the challenges with falls is that the fear of falling can create a difficult cycle. While being aware of the consequences of a fall can motivate us to take steps to prevent one, a significant fear of falling can also cause people to become less physically active. Over time, this reduced activity can lead to decreased strength, balance and overall functional capacity, ultimately increasing the risk of falling. This can then reinforce the fear of falling and continue the cycle.
Not every fall has an obvious cause. A person may lose their balance while walking, turning, getting up from a chair or navigating an unfamiliar environment without experiencing a clear slip or trip. Our ability to prevent a fall depends on many different systems working together, including our strength, balance, vision, vestibular system, coordination and ability to react to changes in our environment. This can make falls particularly difficult to prevent because there isn’t always one obvious thing to fix. For anyone experiencing a fear of falling, the goal shouldn’t be to avoid activity altogether, but rather to find activities that feel safe and manageable. Whether that is walking, water-based exercise, Tai Chi or supervised strength training, building a consistent habit of movement can be an important first step toward improving physical capacity and confidence.
Regular physical activity is one of the most effective ways to improve many of the factors that contribute to fall risk. Research has shown that exercise can improve lower-body strength, aerobic capacity, functional independence, balance and even aspects of cognitive function. The World Health Organization recommends that adults aged 65 and older participate in at least 150 minutes of moderate-intensity aerobic physical activity each week, along with activities that strengthen the muscles and challenge balance and functional movement. Despite these recommendations, only about 30% of Canadians aged 65–79 meet current physical activity guidelines. If you or a loved one are interested in becoming more active, a physiotherapist or kinesiologist can help determine an appropriate starting point, safely progress your activity and help turn exercise into a consistent and enjoyable part of your life.
What does good balance training look like?
The best balance program is one that is done consistently and provides an appropriate challenge. For some people, that may mean standing with their feet together, while for others it may involve standing on one leg or performing movements on an unstable surface. The key is that the exercise should be challenging enough to stimulate improvement while still being performed safely. As your balance improves, exercises can gradually become more difficult so that your nervous system continues to adapt. There are many different ways to challenge your balance. This might include static balance, such as standing on one foot; dynamic balance, such as tandem walking (walking heel-to-toe); or combining balance with coordination, such as standing on one leg while playing catch. We can also incorporate head movements during walking, such as looking from side to side while navigating your environment. These exercises are useful because they more closely reflect the demands of everyday life. We rarely stand perfectly still when we are moving through the world—we may be talking to someone, looking to the side, stepping over an obstacle or navigating an uneven surface. Training these situations in a safe and controlled environment can help prepare us for the challenges we encounter in everyday life.
Another excellent option is Tai Chi, which combines controlled movements, weight shifting, coordination and balance. It can be a particularly accessible way to begin challenging balance and lower-body control while gradually building confidence with movement. One of the biggest challenges with exercise and fall prevention is knowing where your current abilities lie and what level of activity is appropriate for you. The goal is to provide enough of a challenge to create meaningful improvement without increasing the risk of injury or falling. A physiotherapist or kinesiologist can assess areas such as strength, balance, mobility and functional capacity, and use objective measures to identify areas for improvement and track progress over time. They can then help develop and progressively adjust an exercise program based on your individual abilities and goals. Because falls can have many contributing factors, they can also help identify when another healthcare professional or additional assessment may be appropriate.
The goal goes beyond preventing falls
Fall prevention is important, but the benefits of improving strength, balance and physical activity extend well beyond simply avoiding a fall. Maintaining these abilities can help older adults remain independent, continue participating in the activities they enjoy and maintain their quality of life. The World Health Organization describes this broader concept as intrinsic capacity—the combination of an individual’s physical and mental abilities that allows them to function and engage with their environment. Ultimately, investing in your strength and balance today is about protecting your freedom, confidence, and long-term quality of life.
By Jon Milks
Physiotherapist Treloar Physiotherapy Clinic
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You must hear this all the time. From doctors, trainers, internet fitness gurus—and yes, probably even from me.
It sounds like an excellent idea. But why?
In my opinion, strengthening your core is vital because the core is the literal “center” of our bodies. Assuming we’re fortunate enough to still be attached to it, it’s involved in almost every movement we make.
That said, instead of talking about a strong core, I prefer the term well-functioning core. A well-functioning core is the essential foundation for a well-functioning body.
“Okay, so where do I start?”
You might think, “I’ll just do a bunch of planks and crunches.” Or better yet, “I’ll take a Pilates class!”
Those are all fantastic options.
You could also hop online, search “core exercises,” or even ask AI to design a workout. You’ll find an endless number of routines. If a generic internet program is all you need to feel great, that’s fantastic—I genuinely wish you the best on your fitness journey.
However, many people set out to strengthen their core because they’re dealing with pain, recovering from an injury, or working toward a very specific physical goal. That’s where generic workouts often fall short, and where we need to start asking better questions.
Over fifteen years as a practicing physiotherapist and certified clinical Pilates, my years before that as a kinesiologist, and—perhaps most importantly—living in my own body have taught me one major truth: Finding the right answers starts with asking the right questions.
Identifying Your “Why”
To get the most out of your training without wasting time, you first need to understand why you want to target your core.
Most goals tend to fall into a few categories:
Relieving back pain
Improving posture
Boosting sports performance
Vanity (hey, no judgment! )
Before jumping into a random routine, ask yourself three questions:
Do you currently have irritable symptoms, such as active back pain?
What is your primary, specific goal?
How much time and effort can you realistically dedicate to this?
A Quick Warning About Pain and Injury
If you’re currently dealing with pain, generic core workouts can sometimes do more harm than good. To strengthen a muscle, you need to challenge its weakness. But if that weakness is already irritated, challenging it the wrong way may simply increase your symptoms.
When working with clients, I always come back to three guiding principles:
“The more irritable a symptom is, the more perfect your movement technique has to be.”
“We all have a technique limit and an absolute limit—and the gap between them is different for everyone.”
“Success comes from understanding where your limits are, so you can challenge yourself without crossing into injury.”
What Does the Core Actually Do?
If you’re not dealing with an injury and simply want a stronger body, it helps to understand what your core actually does.
Functionally, your core has two jobs.
It needs to provide a stable base for your arms and legs to generate movement from. At the same time, it also needs enough mobility to let you twist, bend, reach, and move freely.
A well-functioning core is both strong and mobile.
Sometimes it needs to be completely rigid. Other times it has to flex, rotate, and adapt. Real life is a constant shift between those two demands.
Because most of us have limited time, energy, and resources, understanding whether you need to emphasize stability or controlled mobility can help you get far more out of your workouts. Ideally, your routine should include at least a little of both.
The Takeaway
“Strengthen your core” sounds like simple advice, but the body is wonderfully complex.
For the best results, don’t just aim for a stronger core, aim for a better-functioning one by training both stability and controlled mobility.
The internet (and yes, AI!) can be a great place to start. But if you’re dealing with persistent pain, recovering from an injury, or trying to solve a specific physical problem, I’d strongly recommend seeing a qualified professional.
We can help identify your individual limitations, determine what your body actually needs, and build a plan that helps you move better and stay moving.
By Jonathan Poon
Physiotherapist Treloar Physiotherapy Kerrisdale
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My name is Margaux and I’m a 36-year-old outdoor addict. I was born and raised in Paris and moved to Vancouver a few years ago. Like a lot of people who moved here, I fell in love with the mountains, and hiking/trail running quickly became my favourite hobbies. I adopted my dog Zion a couple years ago and he’s become my favourite hiking partner. I also started running ultras in 2024 and after running a few 50kms and a 100km race, my next goal was to do 100 miles.
On August 24th, 2025, after summiting Tricouni peak in the Squamish area, myself, Zion and my friend Max were downclimbing a steep wall. Zion lost his footing on a ledge and started falling, and my first instinct was to just grab him by his harness, completely forgetting he is a 85-pound beast. That’s when Zion and I both tumbled down a 60ft cliff.
Luckily enough, Zion was completely unharmed, and I hadn’t lost consciousness. I remember looking at my right leg and knew something was very wrong with it. After waiting a couple hours for Search and Rescue, I was admitted to Lion’s Gate hospital where I went through multiple CT scans. My head was fine but the verdict for my leg, not so good. Tibial plateau fracture type VI. I had never heard of it before and found out it only represents 2% of all fractures. Because of the swelling, they couldn’t operate just yet so I spent the next 10 days with an external fixator, laying in bed. The surgeon told me it is one of the worst injuries you can do to your leg and the recovery can be extremely long (up to 18 months). He told me I couldn’t expect to do much physical activities for 6 months, and probably a year before I could run again. The surgery went well and I was now the proud “owner” of 2 plates and 10 screws in my leg. Now this is where things get rough, I wasn’t allowed to put any weight on my leg for the next 12 weeks and I had lost all range of motion in my knee. For someone as active as me it felt like a death sentence. All I could do was hop on one leg with a walker. I was told I could start physiotherapy straight away and my mission was to find a physiotherapist experienced with knee injuries and with a running background.
I will always remember my first appointment with Jen at Treloar Physiotherapy. I was struggling with my walker and the first words she said to me were “you’re doing so good”, and for some reason it was the most reassuring thing I had heard since my accident 3 weeks before. After a few tears and expressing my fears to her she explained how we were going to work together to build my strength back. The first 7 weeks, we mostly worked on my range of motion and then started incorporating some light strength training. I was seeing Jen every week and we were making really good progress. At 11 weeks I got some of the best news. I could finally walk without assistance and hike again! What I love about Jen is how much she cares. I could tell she was as excited as I was for me to walk again. After another 12 weeks and an impressive recovery so far, I was told I could run again! Only 6 months post-surgery.
I will never forget my first run back when Jen put me on the treadmill and I just started running, like I had never stopped. I am 9 months post surgery now and I would say 90% back to what I was before the injury. And I can say with certainty that I wouldn’t be this far in my recovery if it wasn’t for Jen. She saw me at my most vulnerable state, she believed in me and she gave me the mental strength I needed to push myself and get better. Recovery can be extremely lonely and she made it so much easier to handle. She’s definitely one of the silver linings that came out of my terrible accident and I would like to believe that we have become friends after all these months working together, so thank you so much Jen!
By Margaux Cohen Client Treloar Physiotherapy Clinic
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Personalized strength training helps active adults and weekend warriors manage the dual demands of physically demanding jobs and weekend activities while reducing common pain in the lower back, knees, and neck. A targeted approach focuses on functional movements, core stability, and progressive loading to build resilience without overwhelming already busy schedules.
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Between juggling demanding careers and staying active on weekends, active adults face unique physical challenges. You might recognize this scenario: long hours at a physically demanding job followed by weekend hikes, hockey games, or tennis matches, only to wake up Monday morning with a stiff back or aching knees.
The solution isn’t choosing between your career and staying active. Instead, tailored strength training offers a strategic approach to support both your work demands and recreational pursuits while addressing the common pain patterns that develop when your body handles multiple physical stresses.
We’ll explore how personalized strength programs address the specific needs of weekend warriors, provide practical strategies for injury prevention, and help you maintain long-term physical resilience without sacrificing career advancement or personal time.
What Physical Challenges Do Active Adults Face?
Active adults and weekend warriors often manage a complex combination of physical demands that create unique stress patterns on the body. Your weekdays might involve prolonged sitting at a desk, repetitive manual labor, or standing for extended periods, while weekends bring completely different challenges through running, cycling, hiking, or recreational sports like tennis, basketball, or pickleball.
This dual lifestyle frequently leads to predictable problem areas. Lower back pain develops from prolonged sitting combined with sudden weekend activity bursts. Knee discomfort emerges when desk-weakened glutes and tight hip flexors meet the demands of running or court sports. Neck and shoulder tension builds from poor posture during work hours, then gets aggravated by cycling positions or overhead sports movements.
The transition between sedentary work periods and high-intensity weekend activities creates a pattern of deconditioning followed by overuse. Your body adapts to workplace postures and movement patterns during the week, then faces dramatically different demands when you hit the trails or courts. This cycle often results in the “weekend warrior” syndrome, where enthusiasm for activity exceeds current physical preparation.
How Does Tailored Strength Training Benefit Weekend Warriors?
Personalized strength training addresses the specific movement patterns and muscle groups that support both your work activities and recreational pursuits. Unlike generic fitness programs, tailored approaches consider your job requirements, preferred activities, current pain patterns, and available training time to create sustainable results.
For active adults dealing with physically demanding jobs, strength training builds the muscular endurance needed to maintain proper movement patterns throughout long workdays. This reduces the cumulative stress that leads to overuse injuries and chronic pain. When your core muscles adequately support your spine during lifting tasks, and your leg muscles maintain proper alignment during prolonged standing, you experience less fatigue and discomfort.
The postural benefits extend beyond work hours. Strengthening the posterior chain muscles (glutes, hamstrings, and upper back) counteracts the forward head posture and rounded shoulders common in desk workers. This improved alignment translates directly to better performance in recreational activities and reduced injury risk during sports.
Strength training also builds resilience for weekend activities. When your body maintains adequate strength levels throughout the week, the transition to hiking, cycling, or court sports becomes less jarring. Your muscles, tendons, and joints adapt more effectively to varying demands, reducing the likelihood of acute injuries or overuse problems.
Effective strength training for weekend warriors emphasizes functional movements that mirror real-life activities. Squatting patterns support everything from lifting heavy objects to getting up from chairs to powering through cycling climbs. Hip hinge movements translate to safe lifting at work and explosive movements in sports. Upper body pulling exercises counteract prolonged sitting postures while building strength for activities like rock climbing or swimming.
What Should Your Personalized Strength Training Include?
Creating an effective strength program starts with assessing your specific lifestyle demands, movement limitations, and pain patterns. Your routine should address the muscle groups most affected by your work environment while preparing your body for recreational activities.
Core strengthening forms the foundation of any program for active adults. This goes beyond traditional crunches to include exercises that stabilize your spine during movement. Planks, dead bugs, and bird dogs build the deep stability needed for both prolonged sitting and dynamic sports activities. Anti-rotation exercises like Palloff presses prepare your core for the asymmetrical demands of activities like tennis or hockey.
Lower body conditioning should emphasize both strength and mobility. Squats and lunges in multiple planes of motion prepare your legs for the varied demands of hiking, running, and court sports. Single-leg exercises address the balance and stability requirements of activities like cycling and basketball while identifying and correcting strength imbalances between sides.
Upper body training needs to balance pushing and pulling movements. For every hour spent in forward head posture at work, your program should emphasize posterior chain strengthening through rows, pull-ups, and reverse flies. This creates the muscular balance needed to maintain good posture during long work days and support overhead activities like tennis serves or volleyball spikes.
Training Component
Work Application
Recreation Benefit
Example Exercises
Core Stability
Spinal support during lifting/sitting
Power transfer in sports
Planks, Dead bugs, Pallof press
Hip Strength
Proper lifting mechanics
Running/cycling power
Squats, Lunges, Hip thrusts
Posterior Chain
Posture maintenance
Athletic performance
Rows, Pull-ups, Reverse flies
Single-leg Balance
Stability during movement
Injury prevention in sports
Single-leg RDLs, Lateral lunges
Schedule Integration Strategies
Time constraints represent the biggest challenge for active adults. Your program needs to fit realistically into your schedule to ensure consistency. Three 30-minute sessions per week often prove more sustainable than longer, less frequent workouts. Morning sessions before the workday begins or lunch break workouts provide consistent scheduling opportunities.
How Does Strength Training Prevent Common Injuries?
Injury prevention through strength training works by addressing the underlying physical weaknesses that make you susceptible to pain and injury. Most common problems in active adults stem from muscle imbalances, movement dysfunction, or inadequate conditioning for activity demands.
Lower back pain often results from weak glutes and deep core muscles combined with tight hip flexors from prolonged sitting. Targeted strengthening of the posterior chain while addressing hip mobility creates better spinal alignment and load distribution. This reduces stress on sensitive structures like discs and facet joints during both work tasks and recreational activities.
Knee pain frequently develops when hip weakness forces the knee joint to compensate during movement. Strengthening the glutes and addressing ankle mobility improves the kinetic chain function, reducing abnormal stress on knee structures. This proves particularly important for running, hiking, and court sports where repetitive knee loading occurs.
Neck and shoulder problems in weekend warriors typically stem from prolonged poor posture combined with sudden demands during sports. Strengthening the deep neck flexors and upper back muscles while improving thoracic spine mobility addresses both the postural component and prepares the region for dynamic activities.
Injury prevention extends beyond building strength to include movement quality improvement. Learning proper lifting mechanics protects your back during work tasks while ensuring efficient movement patterns during sports. Regular assessment and correction of movement compensations prevents small problems from developing into chronic issues.
How Do You Maintain Long-Term Physical Resilience?
Sustaining an active lifestyle while managing work demands requires a long-term approach that adapts to changing circumstances. Your strength training program should evolve with your career demands and recreational interests while maintaining the fundamental principles that support your overall physical health.
Progressive overload remains essential, but for busy adults, this often means increasing movement quality or exercise complexity rather than constantly adding weight. Advancing from basic squats to single-leg variations or adding instability challenges provides continued adaptation without requiring gym upgrades or longer workout sessions.
Periodization becomes crucial when balancing multiple physical demands. Your training should complement your activity schedule rather than competing with it. During busy work periods, maintenance-level strength training preserves your conditioning base. When recreational activities intensify, your program should support rather than fatigue the muscles needed for performance.
Listening to your body develops into a critical skill for long-term success. Learning to distinguish between normal training fatigue and early warning signs of overuse helps you adjust your program before problems develop. This includes recognizing when work stress or high-intensity weekends require modified training approaches.
Building physical resilience also involves developing support systems and knowledge resources. Understanding basic exercise modifications allows you to maintain your routine when equipment access changes or time constraints shift. This flexibility ensures consistency even when life circumstances fluctuate.
Active adults and weekend warriors face unique physical challenges from combining sedentary or physically demanding work with weekend recreational activities, leading to predictable pain patterns in the lower back, knees, and neck.
Tailored strength training bridges the gap between work demands and recreational activities by building functional strength, improving posture, and creating resilience for varied physical stresses.
Effective programs emphasize core stability, hip strength, and posterior chain conditioning while using compound movements that maximize training efficiency within limited time schedules.
Injury prevention occurs through addressing muscle imbalances and movement dysfunctions that develop from workplace postures and sudden weekend activity transitions.
Long-term success requires progressive program adaptation, smart periodization around life demands, and developing the skill to modify training based on changing circumstances.
Consistency with shorter, focused training sessions proves more beneficial than sporadic longer workouts for busy weekend warriors managing multiple responsibilities.
Ready to Build Your Personalized Strength Foundation?
Managing the physical demands of an active lifestyle doesn’t require choosing between your career success and staying active. With the right approach to strength training, you address both work-related physical stresses and recreational activity preparation while preventing the common pain patterns that slow you down.
At Treloar Physiotherapy Clinic, we understand the unique challenges facing active adults and weekend warriors in Vancouver. Our approach combines over 40 years of clinical experience with modern, evidence-based training methods to create personalized programs that fit your schedule and address your specific needs.
Whether you’re dealing with current pain issues or want to prevent future problems while maintaining your active lifestyle, we help you build the strength and resilience needed to excel at work, enjoy recreational activities, and stay moving for years to come.
Frequently Asked Questions
How can strength training help prevent low back pain for adults with physically demanding jobs?
Strength training prevents low back pain by building core stability and posterior chain strength that supports proper spinal alignment during work tasks. Targeted exercises like planks, hip hinges, and glute strengthening create muscular support that reduces stress on spinal structures during lifting, prolonged standing, or repetitive movements. This conditioning helps maintain proper movement patterns throughout long workdays, preventing the cumulative stress that leads to chronic back pain.
What kind of strength training exercises are best for improving posture while balancing an active lifestyle?
The most effective exercises for posture improvement focus on strengthening the posterior chain while stretching tight anterior muscles. Rows, reverse flies, and upper back exercises counteract forward head posture from desk work, while hip flexor stretches and glute strengthening address lower body imbalances. Compound movements like deadlifts and squats provide comprehensive postural benefits while fitting efficiently into busy schedules, typically requiring only 20-30 minutes per session.
How often should weekend warriors engage in strength training to support their work and hobbies safely?
Active adults benefit most from 2-3 strength training sessions per week, focusing on full-body compound movements that address both work-related and recreational demands. This frequency allows adequate recovery between sessions while building the consistent strength base needed to support varied activities. Sessions lasting 30-45 minutes provide sufficient stimulus for strength gains and injury prevention without overwhelming already busy schedules or competing with recreational activities.
https://www.treloarphysio.com/wp-content/uploads/2026/06/tailored-strength-training-for-active-adults-vancouver.jpeg9311280Victor Choyhttps://www.treloarphysio.com/wp-content/uploads/2019/09/logo-treloar-physiotherapy-clinic@2x-1.pngVictor Choy2026-06-10 23:47:552026-06-11 23:13:41How Tailored Strength Training Supports Active Adults and Weekend Warriors Balance Physical Work and Hobbies in Vancouver
Chronic tendon and connective tissue pain can persist despite rest or activity modification, often interfering with daily activities, exercise, and work. Two common conditions treated in physiotherapy are plantar fasciitis (heel pain) and lateral epicondylitis (tennis elbow), both commonly linked to repetitive strain and tissue overload.
Shockwave Therapy, also known as Extracorporeal Shockwave Therapy (ESWT), is a non-invasive treatment used to help manage persistent tendon-related pain. The treatment uses low-energy sound waves to stimulate the body’s natural healing response, helping improve blood flow, reduce pain sensitivity, and support tissue repair. Treatment is delivered through a handheld device that applies targeted pulses to the affected area and is generally well tolerated with minimal downtime.
Plantar fasciitis occurs when the tissue along the bottom of the foot becomes irritated and overloaded. Common symptoms include sharp pain with the first steps in the morning, heel pain after prolonged standing, discomfort with walking or running, and tightness in the calf or foot.
Tennis elbow involves irritation of the tendons on the outside of the elbow and is often associated with repetitive gripping, lifting, racquet sports, gym training, or desk work. Symptoms commonly include pain on the outside of the elbow, reduced grip strength, and discomfort with lifting or carrying activities.
Shockwave Therapy may be beneficial for chronic cases of both heel pain or tennis elbow that have not fully responded to physiotherapy, exercise, or activity modification alone. It is most effective when combined with a comprehensive rehabilitation program that may include strengthening exercises, mobility work, and gradual return to activity.
If you are experiencing ongoing heel or elbow pain, a physiotherapy assessment can help determine whether Shockwave Therapy may be an appropriate treatment option for you!
By Alexia Lee Physiotherapist Treloar Physiotherapy Kerrisdale
Pregnancy doesn’t mean stopping exercise, it means learning how to move in a way that supports your changing body. Staying active during pregnancy is safe and beneficial for most people without medical restrictions. If you’re unsure, check with your healthcare provider before starting or continuing exercise.
Let’s debunk some common myths about physical activity during pregnancy…Exercise is not associated with an increased risk of pregnancy loss or premature delivery, or low birth weight. In fact, research shows that regular exercise can help reduce the risk of gestational diabetes, hypertension, and pre-eclampsia. It can also help decrease the severity of pelvic girdle pain and lower back pain.
So, what should exercise look like during pregnancy? Current recommendations suggest aiming for 150 minutes of moderate-intensity physical activity per week, spread out over at least 3 days. This should include a combination of aerobic exercise and resistance training. It’s also recommended to incorporate yoga, light stretching, and pelvic floor exercises into your routine. If this amount of exercise feels difficult to achieve, don’t worry, any amount of movement still provides meaningful benefits!
What does moderate intensity feel like? A good guideline is the “talk test”. You should be able to carry on a simple conversation, but not sing. Lower-impact aerobic options include walking, swimming, and stationary cycling.
Some safe resistance training options include:
4-point leg lifts: Start on your hands and knees. Tighten your core muscles, keep your spine stable as you lift one leg.
Side plank on knees: Start lying on your side, supported on one elbow and your knees. Engage your core and glutes to lift your hips off the mat, keeping your body in a straight line from head to knees.
Seated rows with a resistance band: Use your shoulder blades and the backs of your shoulders to pull your elbows back.
Benefits of Pelvic Floor Physiotherapy During Pregnancy
Your pelvic floor muscles sit at the bottom of your pelvis and act like a hammock, supporting your pelvic organs, including your bladder, bowel, and uterus. Pelvic floor physiotherapy can help you learn how to properly contract and relax these muscles, while also improving their strength and coordination.
Strengthening the pelvic floor is important during pregnancy to help support the growing weight of your baby, reduce the risk of urinary incontinence (leakage), and provide support for your pelvis and lower back.
However, strength is only part of the picture. During childbirth, the pelvic floor needs to fully relax and stretch to allow the baby to pass through. Research shows that pelvic floor physiotherapy can help shorten the second stage of labour and reduce the risk of severe perineal tearing.
Book an appointment with one of our trained pelvic floor physiotherapists to get personalized guidance on how to safely exercise during pregnancy and prepare your pelvic floor for delivery!
By Renée Houle Physiotherapist Treloar Physiotherapy Clinic
https://www.treloarphysio.com/wp-content/uploads/2026/04/pexels-gustavo-fring-3984357.jpg12801920adminhttps://www.treloarphysio.com/wp-content/uploads/2019/09/logo-treloar-physiotherapy-clinic@2x-1.pngadmin2026-04-12 14:18:482026-04-12 14:30:17Pelvic Floor Physiotherapy and Safe Exercise During Pregnancy
Pregnancy and childbirth place significant stress on the pelvic floor, which are the group of muscles that support the bladder, uterus, and bowel. These muscles also work together with the diaphragm, deep abdominal muscles, and hips to support posture, bladder control, and core stability.
After delivery, the pelvic floor can become weakened, stretched, or overly tight. Pelvic floor physiotherapy focuses on restoring strength, coordination, and mobility so new mothers can return to daily activities and exercise safely and confidently.
5 Common Signs You May Benefit from Pelvic Floor Physiotherapy Post-Partum
1. Urinary leakage – Leaking urine when coughing, sneezing, laughing, or exercising is very common after childbirth. This happens when the pelvic floor muscles are not strong or coordinated enough to support the bladder during pressure.
2. Pelvic region heaviness or pressure – A feeling of heaviness, pressure, or a “bulging” sensation in the pelvic area can occur when the muscles and tissues supporting the pelvic organs are weakened.
3. Pain in the pelvis, hips, or tailbone – Some women continue to experience discomfort in the pelvic region, hips, or tailbone after giving birth. This can be related to muscle tightness, joint strain, or changes in posture that developed during pregnancy.
4. Pain with intercourse – Pain during intercourse can happen after childbirth due to pelvic floor muscle tightness, scar tissue, or sensitivity in the surrounding muscles.
5. Difficulty returning to exercise – If activities such as running, lifting, or higher-impact workouts cause pelvic region pressure, pain, or leakage, the pelvic floor and core muscles may need rehabilitation before safely progressing.
3 Common Myths About Post-Partum Pelvic Floor Recovery
Myth 1:“Leaking after childbirth is normal and nothing can be done.”
While leakage is common after pregnancy, it is not something women need to live with! Pelvic floor physiotherapy can significantly improve or resolve these symptoms.
Myth 2: “Kegels are the only exercise you need.”
Pelvic floor recovery involves more than just Kegels. The pelvic floor works together with breathing muscles, deep abdominal muscles, and the hips. A full rehabilitation program focuses on strengthening and coordinating this entire system.
Myth 3:“C-sections don’t affect the pelvic floor.”
Even without a vaginal delivery, pregnancy itself places a lot of pressure on the pelvic floor. Women who deliver by C-section can still experience pelvic floor weakness or dysfunction.
What does post-partum physiotherapy look like?
1. Targeted Pelvic Floor Mucle and Core-Abdominal Exercises
Individualized exercise programs are the foundation of pelvic floor rehabilitation. These exercises help restore strength, endurance, and coordination in the pelvic floor while also strengthening the deep core muscles.
Treatment often includes (but limited to):
pelvic floor muscle activation, strengthening and relaxation exercises
breathing techniques that coordinate the diaphragm and pelvic floor
deep core muscle activation - progressive strengthening of the hips and gluteal muscles
By improving how these muscles work together, physiotherapy helps support the bladder and pelvic organs while allowing women to safely return to activities like lifting, running, and exercise.
2. Intramuscular Stimulation (IMS)
Intramuscular stimulation (IMS), also known as dry-needling, is a technique sometimes used to treat tight or irritated muscles. Very thin needles are inserted into specific muscles around the hips, lower back, or pelvis to help release tension and improve muscle function.
For some women experiencing postpartum pelvic pain or persistent lower back pain, IMS can help:
reduce muscle tension
improve circulation in the affected muscles
decrease pain related to muscle tightness or trigger points
IMS is typically used in conjunction with exercise therapy as part of a comprehensive physiotherapy treatment plan.
3. Clinical Pilates
Clinical Pilates is often used in physiotherapy to retrain core stability and movement control. The exercises focus on slow, controlled movements that integrate breathing, pelvic floor muscle activation, and deep abdominal strength.
Clinical Pilates can help: - rebuild core stability after pregnancy - improve posture and spinal support - gradually prepare the body to return to regular exercise
Because the movements are low-impact and carefully guided, Clinical Pilates is often a helpful bridge between early recovery and returning to higher-intensity activity.
When Should You Seek Help?
Many healthcare providers recommend a pelvic floor physiotherapy assessment around six weeks after childbirth, but treatment can still be helpful months or even years after delivery if symptoms persist.
Early assessment can help identify muscle weakness, tension, or coordination issues so that recovery can be guided safely and effectively. Pelvic floor physiotherapy helps many women return to daily activities and exercise with greater comfort and confidence.
By Chelsea Chua Physiotherapist Treloar Physiotherapy Kerrisdale
As we settle into the rhythm of the fall season, life tends to speed up. Between back-to-school schedules, work commitments, and preparing for the upcoming holiday rush, it is easy to let personal wellness slide to the back burner.
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