Rehab Hero Markham
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At Rehab Hero you learn to optimize your movement and to build long lasting results. Visit us today. We practice what we preach.
At Rehab Hero all of our therapists have experience working as a personal trainer or strength coach. Taking principles from strengthening and conditioning, we combine our knowledge to create an effective treatment plan. We know that movement is best understood when experienced first hand.
Tight shoulders?
While training has many health benefits, sometimes chasing performance comes at a cost. This can be due to a difference between the hard work you are doing and your ability to recover from it.
There are a lot of things to consider to improve recovery such as exercise volume, intensity, frequency and progression (in addition to lifestyle factors like sleep, stress, hydration and nutrition).
In cases where some added muscle recovery is needed, hands-on therapy can help. At Rehab Hero we use myofascial and deep tissue techniques to release & relax trigger points, and tender muscles. The best part? EVERY member of our team is trained up on it including our physios, chiros, RMTs and naturopaths.
Visit us in the GTA 🇨🇦 by searching up Rehab Hero or going to rehabhero.ca
Special thanks to our friends .productions for the video and for being a great patient
04/22/2026
Got plantar fasciitis? Try out a stretch-strengthen program!
If you ever search up exercises for plantar fasciitis most of what you’ll find will include self massage exercises and calf stretches… but often this really isn’t enough. Why? Because it doesn’t really address root issues with the plantar fascia. Don’t get me wrong, massage and stretches are great at RELIEVING pain in the short term, but doesn’t help to improve your tolerance to load. In this regard they tend to be reactive rather than proactive.
Something to think about including into your exercise program are stretch-strengthening exercises for the foot. These are exercises that load up the foot with weight bearing activities and challenge it in both shortened and stretched positions. This means stressing the plantar fascia in both midfoot pronation AND supination.
Swipe left to see a few examples of exercises that increase the plantar fascia’s capacity to load.
Frustrated with chronic sports injuries? Get expert advice in the GTA at Rehab Hero. Search us up or visit rehabhero.ca
04/17/2026
Runner’s knee, clinically known as patellofemoral pain syndrome, is a painful knee condition that is due to repetitive overload. It is often related to sudden large increases in running volume, especially those who were previously inactive. In essence it is a discrepancy between your workload and your capacity and/or recovery.
So what do you do? Here are some tips:
1. Reduce overall running volume for the week. This refers to the number of km/miles you are completing. I like to personally reduce mileage 20% at a time until I reach a volume that doesn’t aggravate the knee. Then build back up from there
2. Run less frequently. This allows for better recovery between running sessions, even while maintaining the same volume. It’s easier to recover if you are doing 2x 7.5 km runs vs 3x 5 km runs.
3. Pay attention to nutrition, sleep, and physical stress. All of these things affect your ability to recover
4. Strengthen the muscles of the knee and hip once to twice a week, especially during off-season. This increases your knees tolerance to stress making it less likely to become overloaded
⬅️ Swipe left for some example exercises for tip 4
Still dealing with issues week after week? It’s time to visit a professional. Visit one of our 4 locations in the GTA 🇨🇦 by visiting rehabhero.ca or searching up Rehab Hero on maps
Got a “tight ITB”?
The ITB is a piece of connective tissue that connects muscles on the lateral hip to the knee. This area can sometimes feel “tight” when surrounding muscles are over loaded or under recovered.
One strategy to boost recovery is through manual therapy techniques such as myofascial release therapy, trigger point therapy, or deep tissue massage. While these techniques can be delivered by accredited health professionals such as physiotherapists or chiropractors, no one specializes in it quite like a SPORTS massage therapist (not a “masseuse”).
At Rehab Hero that’s exactly what our RMTs focus on - recovery through therapy. This isn’t your average spa or relaxation massage. This is treatment.
If you haven’t already experienced the difference, book in at one of our 4 locations found in the GTA 🇨🇦
RMT in video: Oscar Lau (.lau)
Special thanks to our friends over at .productions for the video.
Shout out to for being our patient!
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Memes aside, a lot of what we know about stretching or flexibility training, and thereafter mobility training has changed over the years. So it’s no wonder that no one feels like they know what they’re doing. Here are the not-so-ancient tips translated to English:
1. Get flexibility first, mobility second.
2. Stretches build up flexibility, hold stretches for 2 mins.
3. stretches need to be completed daily to work. Consistency matters most
Got tight muscles and need an extra ✋🏻? Visit us in the GTA, find our closest location at rehabhero.ca
Rehab Hero Chiropractor in video:
Problems with squats? Maybe you feel it excessively in the back, hips or shoulders? One related issue is limited ankle mobility. When restricted it can cause compensation up the kinetic chain.
Check out this video by from our Richmond Hill location
Need help with your squat? Book in with one of our therapists for a squat assessment over at rehabhero.ca
In the GTA!🇨🇦
Sorry if you were expecting a profound motivational quote 🤪 I just couldn’t help myself
Tight quads after working out?
While stretching is 👑 for increasing flexibility sometimes hands-on treatments are needed for a boost in recovery after an intense training session. At Rehab Hero we like to do this with a variety of deep tissue techniques including myofascial release, active release, and trigger point therapy.
While all members of our team apply these techniques as needed, no one does it better than our registered massage therapists.
Book in your recovery session at one of our four clinics in the GTA🇨🇦 Search up “Rehab Hero” to find our closest location to you!
Special thanks to our friends over at .productions for the video
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RMT: .rehab
Patient:
03/30/2026
🔥CHRONIC ROTATOR CUFF PAIN🔥
Are you dealing with on and off rotator cuff pain for months and months? Do you find that rest makes it feel better but every time you exercise with intensity that it flares up again? Keep reading ⬇️
While rest is an effective strategy to reduce symptoms it often isn’t enough to get back to regular activity levels. This is because rest coincides with deconditioning of the affected structures, potentially delaying true recovery. Instead, at Rehab Hero we like to “sneak” in rehab movements into regular exercises to minimize time commitment and optimize target specific structures like the rotator cuff.
For example, we see many strength athletes that deal with shoulder pain during PUSH movements like the incline bench press. While we want to deload this exercise, we also want to modify it to challenge the rotator cuff, namely through banded resistance. Swipe left to see a few examples!
Dealing with rotator cuff issues in the GTA? 🇨🇦 Google “Rehab Hero near me” to find out closest location!
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WRIST PAIN & PUSH-UPS
Do you get wrist impingement on the back of your wrist while doing pushups? One of the best strategies to work around it is to use push up grips or dumbbells as handles instead to put the wrist into neutral to take away the pain. BUT this is only a bandaid approach, you haven’t really fixed the problem!
While it is still generally recommended to modify movements to become pain free while training, we also like to work on building things back up as well. One accessible way of doing so is to slowly reintroduce loaded wrist extension.
We do this by taking weight AWAY from the wrists by putting you on an incline. By de-loading the wrist and decreasing the wrist extension requirement we can still stimulate the wrist to withstand some resistance. The key is to find an angle that is pain free yet challenging on the wrist.
Check out a few strategies by watching the FULL video by
Looking for some in-person physiotherapy in the GTA? Search up “Rehab Hero near me” on Google! 🇨🇦
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7181 Woodbine Avenue, Unit 111
Markham, ON
L3R1A3
Opening Hours
| Monday | 8am - 8pm |
| Tuesday | 10am - 7pm |
| Wednesday | 10am - 7pm |
| Thursday | 10am - 7pm |
| Friday | 10am - 7pm |
| Saturday | 10am - 4pm |
| Sunday | 10am - 4pm |
