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We ask a lot of our ankles and they play a very important role in your kinetic chain. However, we often don’t put much thought into how we can keep them healthy. Keeping the muscles that surround your ankles strong and mobile will not only prevent injuries, but improve athletic performance and increase stability.

These exercises you can do at home to improve your ankle strength and mobility.

A Physiotherapist can help safely and effectively treat concussions. They can also relieve any related symptoms with manual therapy and specific exercises, as well as determine the need for additional investigations and help navigate the healthcare system.

We all need more mobility in our hips. Day-to-day life is really hard on our hips. Prolonged sitting, driving, sedentary lifestyle… the list goes on. Prolonged sitting shortens your hip flexors which causes them to be tight and weak. This in turn can lead to hip pain, low back pain, and even knee pain. If that isn’t enough, lack of mobility in your hips also seriously impacts athletic performance by reducing movement capabilities and power.

This Shin Box progression series will help mobilize and strengthen your hips for improved performance in both your daily and athletic life.

For many people the new year is all about setting new goals and a fresh start. Here are three simple steps you can take to support your fitness goals and keep your body resilient and injury-free!

Exercise rehabilitation is not the first thing many people associate with concussion treatment. But recent studies have shown that early onset of sub-threshold exercise under the close guidance of a trained health care provider can help improve recovery times. In fact, there is evidence that prolonged avoidance of physical and mental activity can slow progress in recovery and may exacerbate symptoms.

Is your at home workout in a bit of a rut? Consider working with a COAST Kinesiologist to elevate your workout and help you achieve your fitness goals.

Is your WFH (work from home) setup starting to take its toll on your body? COAST has got you covered! Here are 3 exercises to increase your strength and mobility in your back and shoulders.

At COAST, we offer a multidisciplinary approach to rehabilitation that focuses entirely on the individual. Our treatment is one-on-one and hands on, which means we aren’t overly reliant on machines. Instead we offer a comprehensive array of services and treatments to help our clients build a strong and resilient body.

Adding new exercises to your workout routine keeps things fresh and challenges your body. This glute bridge progression takes you through a series of exercises suitable for beginners and seasoned pros, but remember to listen to your body. This series primarily targets the glutes and hamstrings, but involves some core stabilization, which is great for anyone including runners and individuals with lower back pain.

Working with Physiotherapist, Athletic Therapist and/or Kinesiologist can help people with arthritis relearn movement patterns, strengthen the muscles to support the joints, and improve mobility to prevent additional strain on the joint.

Rest is without a doubt, one of the most overlooked elements of training for many athletes. Some worry that taking rest will result in losing fitness, weight gain or even laziness.

In fact, rest is just as important as exercising and essential to any proper training program, especially when it comes to building a strong and resilient body.

Glutes (Gluteus Maximus, Medius and Minimus) are arguably the most important muscle groups in the entire body, especially when it comes to injury prevention.⁠

Proper form is essential to get the most out of an exercise and to prevent injury. So let’s revisit some of the most fundamental exercises to build a strong foundation.

Since COVID, fitness studios, trainers and gyms have had to develop new ways to connect with their clients by offering online classes for the foreseeable future.

For many of us, working from home has been a great way to remain active while keeping ourselves and community safe. Unfortunately, without the hands-on attention from an instructor, we can make mistakes that can lead to injury.

Mobility isn’t the same as flexibility. It’s about having the full range of motion within your joints and proper muscular activation or control throughout that range. This allows you to squat deeper and jump higher.

Osteoporosis is a relatively common condition that causes weak and brittle bones. Although there is no cure, there are some treatments to help strengthen your bones. One form of treatment that has proven to be effective is a therapeutic weight-bearing exercise program prescribed by a Physiotherapist, Athletic Therapist or Kinesiologist.

Hip flexors often become tight and weak from too much sitting. It is also a problem area for many runners as the area can be prone to repetitive use injuries.

Here are 5 exercises to keep your hip flexors healthy with a combination of mobility and strength based-exercises demonstrated by COAST Physiotherapist Rachel Wong.⁠

The squat is one of the most essential movements for everyday function. The squat is mimics so many of our daily movements such as sitting in a chair, getting out of a car and it is even one of the first movements we learn as a baby. The squat is also a powerful exercise for building strength and endurance in your lower body.

Transitions can be some of life’s most stressful events. The death of a loved one or a divorse can be very disorienting and we can struggle to find ways to cope with the pain and sense of disorientation. And yet, as a society, we don’t really talk about it.