Getting Back on Track

A group of us we’re talking the other day about how once September hits, it’s almost like a new year starting. I’m not sure if this is specific to Ottawa and the holiday patterns with the type of jobs in the city, but either way, September is a good time to reset and get back on track. The Summer is filled with activities and vacation time and we tend to get out of our routine. Getting “back on track” can mean many things to many people. The good news is, we have such a wide range of services, we can make getting back on track a lot easier.

We have dietitians in Orleans, Westboro and Barrhaven, so if getting your diet back on track and having a plan custom built to you is something you’re craving, give us a call. Check out our last blog post or our Facebook page to see some recipes our Ottawa Dietitians have put together.

Perhaps you felt a tweak golfing or playing a water sport. We have FCAMPT certified therapists in all three locations. If you’re looking for Massage therapy or physiotherapy in Orleans, Westboro or Barrhaven, you’ll be in great hands.

The kids are back to school, work is in full swing, “routine” is back whether you like it or not. We can help your maximize yours and get you feeling your best.

If you’re looking for Massage Therapy Ottawa, click here
If you’d like physiotherapy in Ottawa, click here
Or if you think have a personalized diet plan and want to find a great Dietitian in Ottawa, click here


The Year of Pulses

Healthy eating with OPTSC

Did you know that 2016 was declared the year of pulses? Pulses, aka legumes, have many nutritional benefits and are a sustainable food.  There are many ways that you can discover these tasty, nutritious and versatile foods. Whether you add them to soups, salads, appetizers, snacks, main dishes or even desserts, there’s a recipe to help guide you. Here are three recipes, picked by our dietitian Ottawa, Meghan, using lentils for your next BBQ courtesy of Bon appetite!

Broccoli & Lentil Salad with Turmeric Yogurt Dressing

Beef & Lentils Burgers

Lentil Oatmeal Chocolate Chippers

Personal Training covered by insurance!

By now, you’ve heard the benefits of having a personal trainer. There’s accountability, a custom made program for your goals, and you’re working with a trained professional that can ensure you’re working out properly and safely. At our Orleans Physiotherapy Clinic, we take it one step further. We can offer you personal training as part of your physiotherapy program. This means it would be covered by the same insurance as your physiotherapy. Working with a personal trainer will help get you back to 100%.

If you’re the athletic type, it will help make you more efficient once you return to your sport or the gym. If you’re not as active, with the help of a personal trainer during your physio, it will help make you more confident and comfortable to try going to the gym. Because we’re familiar with your condition, we’re able to make sure you’re doing the appropriate exercises to help with your rehabilitation, without putting you at risk to further injury.

If you’re interested in more information on having a personal trainer covered by your physiotherapy insurance, please contact our Orleans Physiotherapy Clinic today! We’d be happy to guide you and answer any questions you might have!

Ottawa Physiotherapy and Sport Clinics (Orleans)

Unit #8- 1420 Youville Drive
Orleans ON K1C 7B3
P: 613.830.3466
F: 613.834.1538

Hours of Operation:
Monday-Friday: 7:00am – 8:00pm
Saturday: 8:00am – 2:00pm

Top 7 Sitting at Your Desk Exercises


By now we’ve heard about how sitting at a desk all day can be detrimental to your physical health. Each week, we see a lot of patients dealing with chronic pain and fatigue from desk jobs. If you’re experiencing chronic pain, please do not hesitate to call us for an appointment. What we’re going to discuss today is much more about being proactive. By staying active (as much as possible) while sitting at your desk, you’re less likely to become lethargic and this will lead to even more productivity. Ditch the afternoon coffee and try these seven simple head-to-toe exercises you can do while sitting at your desk.

  1. Neck rotations. Let your chin drop and rotate it from shoulder to shoulder, running along your chest. Raise your chin and stretch your neck from side to side.
  2. Abdominal stretch. Sit at the end of your chair and stretch your arms straight out in front of you. Keep your back straight and contract your ab muscles. Relax and repeat!
  3. Back twists. While sitting up straight in your chair, put your left hand on your left hip and twist to the left and hold. Alternate sides.
  4. Hand stretches. Clench and tighten the muscles in your hands. Make fists. Release. Spread your fingers wide. Repeat.
  5. Wrist stretch. With your palm up, stretch your arm out in front of you. Grab the fingers of your outstretched arm and gently pull them down to stretch your forearm. Alternate sides.
  6. Leg extensions. While you’re sitting in your chair, raise your left leg till it’s level with your hip. Hold as long as you can. Alternate sides.
  7. Toe raises. While seated, keep your heels firmly planted on the ground and lift your toes.

There you have it! Seven simple head-to-toe exercises to keep you from hitting that afternoon wall! Again, these exercises are meant to be proactive. If you’re experiencing chronic pain, please contact one of our 3 physiotherapy clinics in Ottawa, to get you back on track!




OPTSC Running Evaluation

OPTSC Running Evaluation

Just because you can run, doesn’t mean you’re running properly!

Who’s excited to really enjoy being active outside again? If you’re a runner, you’ve been waiting for the Spring and sun for many months now. It’s finally here. Running trails are clear, the sky is blue, it’s time to enjoy it! Whether you’re a beginner, novice or training for Ottawa Race Weekend, this is the year to maximize your potential. At OPTSC we offer one of the most comprehensive running evaluations in the city. Most places will have you run on a treadmill and then provide you with an evaluation. The problem with that is, running on a treadmill and running outside, are entirely different. This type of evaluation doesn’t give you the whole story when it comes to your unique style. With our 2 phase evaluation, you’ll be running faster with less effort!

Phase 1 happens in our clinic where we get an idea of what type of runner you are and if you’ve had any injuries. We get a detailed idea of your range of motion and get an overall sense of where you’re at as a runner. Phase 2 comes on the track where we analyze your running closely, and are then able to provide slight enhancements and nuanced changes. No two runners are the same, so we get an in-depth idea of your style and make the necessary adjustments to compliment you best. By getting outside in a real running environment we’re able to better understand your joint integrity, balance and strength and help you maximize your running potential.

You don’t need to be an elite athlete to appreciate the benefits of an OPTSC running evaluation. The OPTSC Running Evaluation is the most thorough and efficient way to maximize your running potential. Many times, these types of sessions are covered by insurance! So whether it’s for fun, or part of your training for Ottawa Race Weekend, give us a call and we’ll help you put your best foot forward!




IMS Acupuncture Ottawa

ims acupuncture ottawaAs the Winter comes to a close and the light of Spring is at the end of the tunnel, it’s a good time to check in with how you’re feeling. Were you as active as you’d like this Winter? Have you noticed chronic muscle pain? We’re all familiar with “Spring cleaning”. A fresh start. A time for renewal. Your body deserves the same courtesy.

There are many ways to treat chronic pain. From Ottawa Massage Therapy to custom orthotics, depending on your individual needs. Many just get used to their daily pain medication to mask that pain. If you’re someone who experiences chronic muscle pain, Intramuscular Stimulation (IMS) may be beneficial to you.

IMS is a form of acupuncture that was developed by a Canadian, Dr. Chan Gunn, in the 70’s. Dr. Gunn was awarded the Order of British Columbia as well as the Order of Canada for his work towards solving chronic pain.

IMS is an effective treatment for neuropathic pain. Although IMS would appear to be similar to traditional acupuncture Orleans, the acupuncture needles used are very thin. You may not even feel it penetrating the skin, and if your muscle is normal, the needle is painless. However, if your muscle is sensitive and shortened, you’ll feel a unique sensation – like a muscle cramp. This is a specific type of sensation caused by the muscle grasping the needles. Usually, patients learn to recognize and welcome this sensation. The term “no pain, no gain” applies here as shortly after that sensation of slight pain, patients tend to feel an amazing sense of relief and the muscle is no longer tight. Patients then look forward to that initial sensation as they know the treatment is working and relief will be just around the corner.

The amount of treatments needed varies based on each case. In terms of frequency, typically, once a week is enough. In some cases, only one treatment is ever needed. Lower back pain sufferers, for example. typically receive between 8 and 9 treatments on average. Many IMS patients have been pain free for 20years after their treatments!

If you’re interested in more information on IMS or to see if this type of treatment would be right for you, please contact us in WESTBORO, ORLEANS or BARRHAVEN. IMS treatments run at $70/hr.






Snow has fallen. Sales are starting. THE HOLIDAYS ARE COMING! Parties, cake, dinners, candies, brunches, fancy cocktails…sweet and treats and indulgence galore. Tack on high levels of stress amidst the merry-making and SO many appointments you couldn’t possible get to the gym, and it’s no wonder most New Year’s resolutions have to do with losing weight.

We at OPTSC want you to be healthy, but we also want you to indulge a little and have some fun! The holidays only come once a year! So here are some tips and tricks to make sure you fit into your killer party dress and eat your cake too.

Pack a lunch: packing a healthy lunch means you’re getting good food into you, and it’ll keep you from gnawing the corners off of the office gingerbread house. Studies also show that once you’ve eaten a healthy meal, you’re more likely to think twice about jamming something unhealthy in your face. Now is the time when unhealthy snacks are lurking everywhere.

Eat the things you LOVE: going to parties and eating ALL THE TREATS is part of the holiday fun, but you don’t really need allllll of them. Take a second to survey the options, and pick the top few that seem the most delicious to you. This helps keep you from going overboard, and saves you the hassle of strategically hiding the rest of that stale sausage roll in your napkin.

Park at the end of the row: Holiday parking lots can be a mess, so park as far away from the entrances as you can to kill two birds with one stone. Bird 1: you avoid the snarl of cars and easily get a parking spot. Bird 2: you get a tiiiiny bit of extra movement in walking further to get to/from the store. You’re likely to eat a wee bit more than you’re used to doing, so sneaking in some extra steps can help with a wee number of the calories.

DON’T CANCEL ON THE GYM( *cough*PHYSIO*cough*): Everyone is busy as all out this time of year, but hectic, stressful times are when you need to work out/move THE MOST. In addition to helping with fitness and weight maintenance, those sweet, sweet exercise/seeing Peter endorphins help you deal with all the stress.

Need a little help just to get things moving? Want to talk to a dietitian to get your eating on track no matter the season? We can help. Set up an appointment by calling our Orleans, Barrhaven or Westboro office.