How To Rehabilitate An Injury

How To Rehabilitate An Injury

You're sidelined with an injury, what next? Figuring out who you should see and what treatment options are best for your injury can be a little overwhelming. Here’s where you should start.

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Book an Appointment With a Medical Professional

If you have sustained an injury from mild to moderate severity whether from sports, an accident or daily life a great place to start is by booking an appointment to see a medical professional. Whether it is your family doctor or clinic, they can offer an initial assessment of the injury and refer you to a rehabilitation specialist for treatment. 

You can also book an appointment directly with a Physiotherapist, Athletic Therapist or Chiropractor at a Rehabilitation Clinic which specializes in injury rehabilitation. It is worth mentioning that if you have extended medical, your insurance coverage may require a referral from a doctor. 

You’ve Booked An Appointment, What Next?

Not all injuries require the same kind of treatment and it is up to you and your medical practitioner to determine which approach is best for you. The Physiotherapist, Athletic Therapist or Chiropractor will work with you to treat the injury through a combination of manual therapy and prescribed exercises in order to regain strength and mobility. Depending on the type and severity of the injury, they may make other referrals or recommendations.

For example, a Physiotherapist, Athletic Therapist or Chiropractor may also refer you to see a RMT to help break up adhesions and bring blood flow to the injured area. If it is a recurring injury, they may also refer you to a Kinesiologist to address any muscular weaknesses or inefficient movement patterns that need to be corrected.

Rehabilitation With COAST

Our team of practitioners focus on maximizing each client’s performance through assessment, manual therapy, exercise-based interventions and placing an importance on one-on-one care.

We believe rehabilitation is an active, not a passive process. We believe you must integrate movement education to get people out of pain, build capacity to live life, and help improve performance during their given activities.

Book an appointment with one of our rehab professionals here.



Full Body Resistance Band Workout

Full Body Resistance Band Workout

Incorporating simple tools like resistance bands to your exercises can transform your workouts. They make simple exercises more challenging and fire up muscles that are not otherwise being engaged. Bands are also extremely versatile and without a doubt a lot more practical than a stack of free weights at home.

These three banded exercises target the entire body and will elevate any workout.

Three Ankle Strengthening Exercises

Three Ankle Strengthening Exercises

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.

Treating Concussions With A Physiotherapist

Treating Concussions With A Physiotherapist

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.

Hip Mobility: Shin Box Progression

Hip Mobility: Shin Box Progression

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.

Three Tips To Achieve Your Fitness Goals

Three Tips To Achieve Your Fitness Goals

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!

Treating Concussions With Exercise Rehabilitation

Treating Concussions With Exercise Rehabilitation

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.

Save Your Back and Shoulders With These 3 Exercises

Save Your Back and Shoulders With These 3 Exercises

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.

Why Work With COAST Performance Rehab

Why Work With COAST Performance Rehab

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.

Glute Bridge Progression Series

Glute Bridge Progression Series

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.

Treating Arthritis With Movement

Treating Arthritis With Movement

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 To Build A More Resilient Body

Rest To Build A More Resilient Body

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.

Advanced Workout For Your Glutes

Advanced Workout For Your Glutes

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

Exercise Fundamentals

Exercise Fundamentals

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.

Tips For Staying Injury-Free While Working Out From Home

Tips For Staying Injury-Free While Working Out From Home

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.

Prevent Injuries With Better Mobility

Prevent Injuries With Better Mobility

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.

Treating Osteoporosis with Exercise

Treating Osteoporosis with Exercise

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.

Five Exercises To Build Strong Hip Flexors

Five Exercises To Build Strong Hip Flexors

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.⁠

Mobility Exercises To Improve Your Squat

Mobility Exercises To Improve Your Squat

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.