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Athletico Sports Physiotherapy

Sports Physiotherapy in Kingston Ontario!

The Athletico Blog


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What causes low back pain? Psychosocial Factors And Low Back Pain

Posted on 19 March, 2021 at 11:45

Did you know…


  • Low back pain (LBP) is one of the most predominant musculoskeletal disorders in industrialized societies.
  • Although the prevalence of LBP is high, with up to 80% of people reporting at least one episode during their lifetime, most people recover within 1month.
  • Some 10%–40% of all LBP patients go on to develop chronic symptoms and suffer some form of disability


Fear-avoidance model: the presence of psychological factors after experiencing pain. These factors include:


  1. Fear of pain
  2. Catastrophization
  3. Depression


This leads to fear of movement, resulting in disuse and further disability.

What research has found…

More recently, attention has turned towards identifying the contribution of psychological factors such as fear of movement and catastrophizing to recovery in people with chronic low back pain

It was found that fear avoidance, depression and catastrophizing were predictive of progression from acute LBP to chronic LBP.

A systematic review by Wertli et al., highlighted the moderating effect of fear-avoidance beliefs on treatment efficacy in LBP patients This suggests that the presence of fear-avoidance beliefs is associated with poor recovery.

A systematic review by Alhowimel et al., 2018 showed findings that support anassociation between disability and levels of pain following physiotherapist treatment and baseline psychosocial factors. The greater the level of disability and pain reported, the higher the scores in fear avoidance and catastrophizing.

These factors need to be addressed in future physiotherapy interventions! Speak with a Team Athletico Physiotherapist today to see how we can help you manage your low back pain and return to your normal activities!

‍At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness.

Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Team Athletico Physiotherapy Experts today. We can help!


Baby Milestones

Posted on 19 March, 2021 at 10:45

Developmental milestones are things most children can do by a certain age. Children reach milestones in how they play, speak, behave, and move!

Remember these are milestones are listed under the FIRST month in which your child MAY achieve them. Babies develop at different rates! Try to avoid comparing your baby to other babies! Always consult with your health care provider if you are worried.


3 months

  • Holds head up unsupported
  • Props up on arms when on belly
  • Holds objects but does not reach for them

4 months

  • Sits with support
  • Rolls form back to side
  • Grasps objects with both hands


7 months

  • Sits without support
  • Bears full weight on feet
  • Bounces when held in standing position


9 months

  • Begins to crawl
  • Pulls to a standing position from sitting
  • Sits for a prolonged time (10 minutes)


12 months

  • Able to stand alone
  • Walks with one hand held, may attempt first steps alone
  • Sits down from standing position without help

PTs treat children with a variety of conditions (but are not limited to):

  • Generalized developmental delays
  • Cerebral palsy
  • Spina bifida
  • Duchenne muscular dystrophy
  • Scoliosis
  • Torticollis

Your child may need to see a pediatric PT if they:

  • Have flattening on one side of the head
  • Feels “floppy” (they have low muscle tone)
  • Have a strong preference to look one side
  • Were Born prematurely
  • Are hitting milestones late


Speak with an Athletico Sports physiotherapist if you think your child has any of the concerns listed above! We are trained to provide exercises and techniques to address your concerns and help your child develop important motor skills!


At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness.


Massaging Your Baby - ILU Massage

Posted on 19 March, 2021 at 10:20

Massage can be used to help encourage your baby’s bowels to move. Before starting any massage for baby:

Make sure the room is warm enough (especially if removing baby’s clothing)

Relax yourself and warm your hands by rubbing them together.

You can massage over clothing, but for tummy massage, I would recommend you use a little oil and massage directly on the skin. The warmth of skin to skin contact can be very helpful for constipation as well.

When massaging your baby, use strokes with a firm but gentle pressure. Always check in with your baby to make sure he likes the massage. Feel free to try a lighter pressure, use a different stroke or just stop if he’s done.

To massage your baby’s tummy, place warmed hands on the tummy at or below the belly button. I know it’s a small space, but important to target the bowels. Using flat palms gently stroke downward, using hand over hand, a paddling type motion. Next moving hands in a clockwise motion, (very important to move clockwise – if you go the wrong way, you’ll create more issues), stroke baby's tummy in a circle.

Now we’ll do a 3-part stroke called:

I Love You!

With baby laying on the floor facing you: (remember clockwise motion)


  1. Start by forming the letter “I” by stroking with moderate pressure from under the left ribcage down to the front of the left hipbone, 10x
  2. Next, form the letter “L” by stroking with moderate pressure from the right ribcage, underneath the ribcage to the left, and down to the front of the left hipbone, forming the letter “L”
  3. Last, do 10 strokes from the front of the right hipbone up to the right ribcage, across to the left ribcage, and down to the left hip bone, forming the letter “U”


Finish massaging your baby on the tummy by stroking down with warmed flat hands a few times.

At Athletico Sports Physiotherapy, we treat pediatric patients using gentle mobilizations of the joints spine, muscle and other soft tissue massage techniques. Please visit Athletico Sports Physiotherapy for an assessment. We can perform a screening exam of your baby to help identify the correct course of treatment!


Stretching and Exercise, Before or After?

Posted on 12 March, 2021 at 13:55

Should I stretch before or after my workout? As physiotherapists, we hear this questions all the time. While there isn’t a definitive answer, it tends to rely on a few different variables. To find an answer, let’s consider the different types of stretching.


  1. Static Stretching - a muscle lengthening technique in which you hold a stretch for 30 to 60 seconds for 1 to 4 repetitions.
  2. Dynamic Stretching - lengthening your muscles while moving. In other words, you're not holding a stretch position.


Your performance during your workout or sporting activity can decrease or increase depending on the activity and which stretching method is being practiced.

Stretching is a great way to prepare for or help recover from exercise. Stretching increases muscle length, boosts blood flow and flexibility to help you warm up your body, improve performance, decrease pain and reduce the risk of injury.


Stretching is important, but recent research tells us that whether you do it before or after your workout, depends on the activity involved.

Static Stretching

As physiotherapists, we recommend that you don’t perform static stretching before your workout, especially if your workout is lower body focused. Static stretches help to lengthen muscles and increase flexibility and range of motion. These exercises are great for goalies or gymnasts who need to have a great range of motion during their sport. We recommend that you incorporate static stretching after your workout.

Dynamic Stretching

Dynamic stretching helps to get your blood flowing and warm up your body, typically these stretches aren’t being held for long periods of time. This form of stretching is a bit more active and works well when paired with some aerobic exercises at the beginning of your workout. Dynamic stretching helps to maximize the power from your muscles and is great for activities with running and jumping as it keeps some tension.

So, Should I Stretch Before or After?

Our Physiotherapy clinic recommends light aerobic exercise and dynamic stretching before your exercise and static stretching with a solid cool down routine for after your workout. If you’re experiencing pain or discomfort while stretching or working out, our physiotherapists can help. Our hands-on approach and experience will have you feeling better, faster.

Book a Free Consultation Call With Our Physiotherapists Today!



Working From Home? Ergonomic Tips From a Physiotherapy Clinic

Posted on 12 March, 2021 at 13:45

Over the last year, due to COVID-19, many have transitioned to working from home full-time or occasionally. Although working from home sounds comfortable and convenient, without the proper set-up and access to ergonomic work equipment, it can cause discomfort, pain, and lead to various injuries.


But, with a few simple hacks and tweaks, you can set-up the perfect conditions and safety practices to work from home efficiently and effectively. Our physiotherapy clinic in Kington, ON has put together a quick list of ergonomic work from home tips.

Take Breaks

Regardless of whether you’re in the office or at home, this one is important. Try to avoid being seated for long periods of time. When you’re able to, stand up, move around, do a couple stretches and get the blood flowing. Prolonged positioning can lead to stiffness, soreness, or even worse long term effects. If you’re looking for recommendations, our physiotherapy clinic can help structure a daily routine to help you work from home safely.

Elevate Your Screen/Monitor 

Traditional office set-ups are a physiotherapists worst nightmare. Typically, monitors are below eye level causing stress and strain on the neck. When possible, use a mouse and keyboard that are separate from your monitor/screen. This will allow you to raise or lower the screen/monitor as needed to relieve some of the stress on your body. Use books or a box to raise your screen or invest in a monitor stand riser. This simple tweak will have you thanking us in the future.

Find a Good Office Chair

Most work from home positions require you to remain seated for the majority of your day. Having a solid office chair will help you avoid back pain and discomfort. Most office chairs are height adjustable, offer some form of lower back support and armrests to help with shoulder and arm discomfort. There are many different office chairs on the market, do your research and find one that works for your needs.

Best Practices

Over the last year, we’ve seen many transition to a work from home situation. While things continue to get better, we anticipate we will see many positions remain in the ‘work from home’ setting. Putting a little bit of thought into your at home work setting will help you reduce the possibility of pain, discomfort and injury.


Our Physiotherapists at Athletico Physiotherapy can help with work related injuries like overuse injury, repetitive strain, general discomfort and more. We can also provide you guidance and insight on how to avoid these situations at home. We’ll provide you evidence backed solutions paired with a hands-on approach to get you feeling better, faster.


Experiencing discomfort or pain while working from home? Schedule a free consultation with one of our physiotherapists today!



Physiotherapy and Self-Care

Posted on 12 March, 2021 at 13:40


There has been a new movement over that last year that focuses on the importance of self-care. At Athletico Physiotherapy, this is a movement we can get behind! You can’t serve from an empty vessel. You have to take care of and show up for yourself in order to do the same for others - and you deserve it.


Self-care looks different for everyone, but it is essentially taking time to focus on yourself to align your mind and body and improve your mental, physical and spiritual well being.


Where should you get started with self-care?


As a Physiotherapy Clinic in Kingston, ON, we’re passionate about preventative healthcare. So here are a few self-care suggestions from our team of professional physiotherapists.


  1. Get Active!


This doesn’t have to be complicated or extreme, taking small breaks throughout your day to stretch and move will have an impact on your overall health and wellbeing. Any physical activity is better than no physical activity. Aim for at least 20 minutes of activity a day (and if you can’t do that, break it down to two ten minute sessions).


Research shows that being active improves your physical and mental health. If you are hesitant or have limited mobility, our team of professional physiotherapists can help you create an action plan and get moving

2. Get Better Sleep

Good sleep is essential to optimal mental and physical wellbeing. Our Physiotherapy clinic can help suggest routine and exercises to help you sleep better. Allow downtime during your day, plan for rest periods, and make sure you’re getting enough sleep. If you’re struggling with your sleep habits, check out our blog on sleeping better or book a consultation with one of our professionals.

3. Breathe

This seems like a no brainer, but proper breathing can help you relax and reduce stress. Stress can have a lot of harmful effects on the body. To help combat this, schedule some time to do some deep breathing. This can be very relaxing and de-stressing.


In the fast paced world we’re living in, it can be easy to burnout and suffer from depletion and exhaustion. One way to make sure you’re reaching your potential is to incorporate a consistent self-care routine. These are just some simple physiotherapist recommended habits you can add to your schedule to help you decompress and replenish.


If you’re suffering from chronic pain, stress or fatigue, our Physiotherapy Clinic can help. You can schedule a free consultation and get started on your journey to wellness and recovery.