10 Best and result-driven Post Covid-19 Rehabilitation Exercises for an Individual

The covid-19 disease has affected individuals in multiple ways apart from just lungs. While the majority of the people have experienced mild to per-say moderate symptoms, individuals experiencing major symptoms have lasted for months. 

Such debilitating symptoms require time and patience to heal from, for which, you need to keep in mind to focus on your health on the following rehabilitative care:

  • Physical rehabilitation.
  • Cardiovascular rehabilitation.
  • Cognitive therapy.
  • Mental health support.

These rehabilitative programs have helped individuals to recover from the after-effects of the Covid-19 disease.

Here are some of the 10 exercises that focus on your Physical, cardiovascular, cognitive well as mental health. 

  1. Physical Rehabilitation: 

The Covid-19 disease makes your body weak entirely, especially the joints. This is because whenever there is a viral invasion in your body, inflammation of the joints is persistent to fight the virus by stimulating a widespread immune response throughout the body that causes the muscles and joints of your body to ache. 

  1. Ankle 

After a long period of bed rest, your ankles may feel heavy as if it is difficult for them to hold your body weight. You would want to focus on ankle exercises that are similar to ankle fracture rehabilitation exercises. These exercises focus entirely on ankle strengthening, flexibility, and balance. You want to start with flexibility, strengthening, and final balance. 

  1. Flexibility: 

Rotate your ankle in 360 degrees, clockwise, and counterclockwise – 5 times each. 

Point your toes as lower to the ground as possible and as up towards your face as possible feeling the scratch on the front and backside of your leg.  

Whenever you wake up from a nap and you are about to stand on your feet, make sure to follow these exercises. 

  1. Strengthening 

In ankle fracture rehabilitation exercises, we either use resistance bands or ankle weights. You can use the band by simply covering it around your both ankles and swing your leg back and forth and sideways whilst sitting with feet in mid-air. 

Repeat this 15 times and you can increase the repetitions if your ankles can handle so. 

  1. Balance

To improve your balance, you must stand on one foot and try to bend down from your knees with arm support. Eventually, you can quit using arm support and continue the same way. This will help improve the balance on your feet and also strengthen them. 

If your ankle pain does not improve and continues to show signs of imbalance and twitches and pain, book an appointment with PhysioExperts today. 

  1. Knee 

Usually, gentle stretching and strengthening of knees ease the knee pain and sensitivity. You must stand on your feet and bend one knee aiming your ankle to touch your glutes. Hold at this position for 30 seconds and feel the stretch around your knee. Repeat this 3 times on each side. 

The other exercise that you can do is half squats with or without arm support.

  1. Groin 

The groin is the area of the inner thigh that has delicate and sensitive muscles.
Groin strengthening exercises rehabilitation helps to strengthen the muscles, reduce pain and improve the range of motion. 

You want to lie down on the yoga mat and bend your knees. Place your feet 1 foot from your back and spread your knees away from each other. Stretch as far as you can, trying to touch your knees to the floor and hold at this position. Feel the stretch on the inner side of the thigh. This is the groin strengthening exercises rehabilitation but does not over-stretch your thighs. Repeat this 5 times. 

  1. Back 

For back pain, doing regular heat packs can help relieve soreness in the muscles. You can also do some basic back stretches and exercises. For instance, stand up straight and raise your arms up high. Get on your toes and gently swing back and throw yourself slowly towards the ground by bending from your back. You will feel the stretch in your spine that relieves the tensions in between your spinal discs that will improve blood flow through your spinal nerves. 

For more exercises for back pain, check out our blog on 5 Home Exercises for Back Pain.

  1. Cardiovascular 
  1. Breathing

Alternate nostril breathing has proven to be effective for cardiorespiratory functioning and to lower heart rate. 

Be seated in a crossed leg position and place your right thumb over your right nostril with apex finger and middle finger touching the palm and rest of the fingers open. Inhale through your left nostril and then close the left nostril with your opened ring finger and pinky finger. Release your thumb off the right nostril and exhale through it. In the same manner, repeat through your other nostril for up to 5 minutes. 

Allow smooth and even breathing throughout the practice. 

  1. Yoga 

There are several types of yoga asanas but you need to know which asana helps you and how. For post-COVID-19 relief, you want to practice yoga asanas that help you boost your immunity. 

Low Lunge Pose: 

Lay flat on your stomach with arms stretched out ahead. Keep your knees straight and feet together. Now, take a deep breath and lift your legs up along with your chest. Hold at this position for 10 seconds and repeat it 5 times. 

  1. Pilates 

Pilates has been one of the most recommended systems when it comes to recovering from post-Covid-19 symptoms. These are gentle forms of exercises different from those of yoga and physical exercises that require the least amount of pressure on the body. 

  1. Cat and Dog Stretch

Get on all 4 palms of your hand with toes touching on the floor. Take a deep breath in and around your back. Hold at this position for a few seconds and then exhale while arching your back. While you exhale and arch your back you can also expand your leg back outwards and upwards. 


  • Journaling 

Journaling helps you to organize your thoughts and enhances not only your mental health but also stabilizes you emotionally. Benefits of journaling: 

  1. Reduce stress 
  2. Improves immune function
  3. Keeps memory sharp 
  4. Enhances mood 
  5. Strengthens emotional support
  6. SMART goals 

A smart goal is one of the best ways of organizing your thoughts and knowing better what you want to focus on moving forward. After covering from Covid-19, everything feels haywire. However, SMART goals help! 

S- Specific

M- Measurable

A- Attainable

R -Relevant

T- Time-Bound

  • Mental health
  •  Psychiatric help

Despite everything you do, you may not find the motivation that you need to keep going and that is okay. Just know that you are not alone and this is not the end. There are people who can help you cope up and contemplate everything. Physical health is not the only aspect of life that is important. Up to some degree, Covid-19 has induced a sense of fear in everyone, reasonably so. Do not let go of any mental problems such as anxiety, stress, depression, PTSD, and other traumas. 

Post Covid-19, it is extremely crucial for one to get their body in motion by exercising but without exerting your body. You do not want to feel tired and fatigued after exercising. Following a simple basic set of exercises that focus on your overall physical health and mental health is considered precisely ideal. 

At PhysioExperts physiotherapy and rehabilitation center, get a personalized routine of exercises best for you! 

Call today at 613-672-6000 or book an appointment with us at PhysioExperts. 

For any concerns drop us an email: info@physioexperts.ca Follow Us Facebook | Twitter | Instagram

Suggestion for the physiotherapy exercise – Frozen Shoulder

When you feel that the mobility of your shoulder is compromised and restriction is felt making the movement painful, it is not late to visit orthopaedics physiotherapy to get diagnosed with a frozen shoulder.

Frozen shoulder usually begins with inflammation of the tissues followed by the formation of scar tissue and ultimately inflammation of the joint. This results in the inability of shoulder movement as there is no space due to inflammation at the joint. 

What Causes a Frozen Shoulder? 

To put it out simply, a frozen shoulder is the inflammation of the joint that occurs because of hormonal imbalance, diabetes or a weakened immune system. Other than these, if you have not been active physically for a long period due to an illness, injury or surgery, your joints are more vulnerable to inflammation. 

Frozen shoulder usually takes 3 to 9 months to develop and the onset is with the stiffness in the tissues of the shoulder. 

What are the symptoms of a Frozen Shoulder? 

As you begin to feel difficulty in performing daily tasks or house chores i.e., difficulty when reaching for an item above your height or while dressing up, you will feel pain and soreness in the shoulder. Your mobility will be restricted because it begins to hurt in the joint. 

Are you at risk of getting a Frozen Shoulder? 

Frozen shoulder is usually prone to individuals in their late 40s and early 50s and especially women. 

Other risk factors of you getting frozen shoulder include:

  • If you have diabetes, your risk is 3x greater. 
  • If you wear a shoulder sling in a stretch for a longer period and/or after injury or surgery.
  • If you have just had a stroke or surgery and it has been advised you to stay still/relax.
  • If you suffer from any thyroid disorders. 

How can you treat Frozen Shoulder? 

Sometimes people let go of shoulder pain which eventually turns into a frozen shoulder that can last up to more than 3 years. Be aware of any kind of stiff sensations or musculoskeletal pain in your shoulder. If so, follow the combinations given below: 

We are going to look at some home care remedies to treat Frozen Shoulder. 

Suggested Exercises for Frozen Shoulder

It is crucial to work with orthopaedics physiotherapy before starting any exercises at home. Orthopaedics physiotherapy can provide you with a customized routine of exercises that can be done at home with instructions if necessary. 

However, to reduce the pain and the swelling, placing an ice pack over the shoulder daily for 3-5 times a day for 20 minutes is considered ideal. 

  1. Shoulder shrugs
  • Sit straight on the floor with knees bent and legs folded beneath you with the sole of the feet faced upwards and buttocks on the top. 
  • Bring both shoulders up to the ears and hold it for 5-8 seconds. 
  • Repeat this 10 times. 
  1. Foam roller shoulder massage
  • Lay on the floor on your side and place a foam roller on the floor. 
  • Place your affected arm on the foam roller and roll over it from the underarm to the elbow back and forth.
  • This exercise will enable the shoulder to stretch with the help of massage therapy
  • Repeat this 3 times with 10 rolls. 
  1. Pendulum swing
  • Get a chair on which you can lean till your waist on the unaffected arm. 
  • Begin rotating your arm towards the floor as if stirring a pot of broth, clockwise and anti-clockwise. 
  • Then swing it sideways and, forward and backwards. 
  • Do each movement 10 times and eventually, you can begin doing these same movements with dumbbells of bearable weights.  
  1. Hand-behind-back stretch
  • Stand up straight and take your affected arm behind your back, at the waist. 
  • Place your opposite hand on the affected arm’s wrist and hold it. 
  • Gently pull your arm towards the opposite buttock.
  • Try to keep your elbow straight and pull it as far as possible. 
  • Hold at the position where you feel your shoulder is stretching for 3-5 seconds. 
  • Repeat this 5 times. 
  1. Towel stretches
  • Stand up straight and take a towel in the affected arm and throw the towel over your shoulder. 
  • Use the other arm to hold the other end of the towel. 
  • Now, pull the towel up with the affected arm and feel the stretch on the muscles and tendons of the joint. 
  • Hold at this position for 3-5 seconds 
  • Repeat this exercise 5 times. 
  1. Wall Climb Stretch 
  • Stand straight in front of a wall with your affected arm against the wall. 
  • Now, slowly slide your arm upwards as far as you can without pain. 
  • Move your body closer to the wall to ease the stretching higher up and get on your toes slowly. 
  • Hold at that position for 15 seconds.
  • Repeat this exercise 10 times. 

Getting in a routine of these exercises and stretches helps you relieve pain, improve movement and fasten healing. Due to limited motion and stiffness of the tissues and muscles, blood also reduces to the affected area. With proper ice pack therapy, the swelling shall decrease and smooth motion while exercising will be achieved. 

Key Takeaways: 

  • Remember: DO visit with an orthopaedic physiotherapist first! 
  • Frozen shoulder can become serious if not treated right. It is curable with correct massages and stretches. 
  • It can take between 5 months to 26 months to treat a frozen shoulder if regular sessions with a physiotherapist are followed. 

At PhysioExperts orthopedic physiotherapy and rehabilitation centre, get a personalized routine of exercises best for you! 

Call today at 613-672-6000 or book an appointment with us at PhysioExperts. 

For any concerns drop us an email: info@physioexperts.caFollow Us Facebook | Twitter |Instagram

How to get rid of Ankle Sprain

An ankle sprain occurs when the ankle is twisted in a manner that harms one or more than one ligament of the ankle which may be caused while running or walking and is very common in people who play sports hence, require a sports physiotherapist. 

You can get rid of an ankle sprain from home but sometimes, ill-treatment or mishap while exercises can be very severe and cause chronic pain for which, be assured to visit a sports physiotherapist first. 

What causes Ankle to Sprain? 

When the ankle is stretched or moved along in a way that exhausts its elasticity than usually can damage the ligaments and tendons of the ankle. 

  • Aggressively going up the stairs 
  • Keeping your ankle weak or excessively stiff while getting off the stairs 
  • Planting your foot, the wrong way while running 
  • Stepping on uneven surfaces 
  • Losing your balance while walking during winters
  • Games like football, basketball, rugby, badminton, tennis are highly prone games to sprain your ankle. 

What are the symptoms of an ankle sprain? 

It is very common to misunderstand mild ankle twists with major ankle sprains or even fractures. Some common ankle sprain symptoms are: 

  • Sudden pain after twisting your ankle 
  • Swelling
  • Bruising
  • Inability to walk
  • Tender feeling on touch
  • Limited motion of the ankle

A fractured ankle may show symptoms like: 

  • Pain and swelling that does not reduce after a day or two
  • Inability to bear weight on the injured leg
  • Numbness or weakness
  • Reduced circulation

How can you get rid of ankle sprains? 

To ease the pain of a sprained ankle, you will need to first focus on controlling the swelling to help the healing process. Book an appointment for physiotherapy in Kanata to know the severity of the sprained ankle and to follow the right path towards your recovery. 

  1. R.I.C.E. 
  • Rest: stay off the injured area and get ample rest to let the body play its role in the self-healing process. 
  • Ice: Apply an ice pack or a bag of frozen peas or corn on the affected area of the ankle 3-5 times a day for no more than 20 minutes to control the swelling and reduce pain. 
  • Compression: This process involves pressure application on the affected ankle and its surrounding areas. The best way to do so is by wrapping an elastic bandage around your foot from the toes up to mid-calf. This will help to reduce the swelling. 

(Make sure to apply pressure that regulates blood flow normally)

  • Elevation: Keep your ankle as much elevated as you can to avoid the accumulation of blood and other fluids in the joint. This shall ease the swelling, reduce pain and speed up the recovery. Rest your foot over propped-up pillows at an angle higher than the heart.
  1. Heat therapy 

It is a common dilemma for people between ice packs and heat packs. Heat therapy comes into play only and only after the swelling is gone (with the help of ice packs). However, because the swelling is gone, it does not mean that the ankle is ready for a run. Heat increases blood flow necessary to speed up the healing as it contains oxygen, WBCs and other nutrients essential to repair the wound. 

Heat also helps to relax your muscles and release the tension necessary to ease pain and let blood flow through thoroughly. 

  1. Physiotherapy 

It is always recommended to visit a physiotherapist especially a sports physiotherapist to have your ankle examined and identify the exact injured tissue of the ankle. Sports physiotherapists can provide a customized exercise plan that is suitable just for you. 

Physiotherapy helps relieve the tension in the muscles by gently massaging the affected area that can allow you to walk at ease. Apart from that, the regularity required to follow R.I.C.E., heat therapy, exercises as well as massage therapy can not be skipped at the physiotherapy clinic in Kanata as you are under the complete supervision of the sports physiotherapist! 

  1. Exercises & stretches

Stretching becomes very important as the ankle is at complete rest which can weaken the tissues around the ankle from disuse. Stretching keeps the muscles strong and flexible. This also enables the blood to circulate well in every area of the ankle.

It is recommended to stretch at least three times a day by:

  • Flexing the foot in the forward and backward direction. 
  • Rotating the ankle clockwise and anti-clockwise.

Eventually, after a few exercise therapy sessions as the pain is reduced, you must begin exercising at home that can help you restore balance and strength. It is very common to sprain the same ankle again due to a lack of stability in the ligaments and muscles of the ankle. 

A set of 15 minutes exercises every alternate day. 

  • On a low step, stand with the heels hanging backwards over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes.
  • Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
  • Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counter-clockwise.
  • Play catch while balancing on one leg, then the other.
  1. Epsom Salt

After exercises, if you feel sore in the ankle, you can soak your ankle in a warm bath with Epsom salt in it. Epsom salt will help soothe your sore muscles and tissues and will help relieve the stiffness in the joints further promoting blood circulation. It is advised to follow an Epsom salt bath 1-2 times a day. 

REMEMBER: Visit a sports physiotherapist at the earliest if you have any of these symptoms: 

  • Severe pain, bruising, or severe swelling
  • Bleeding, numbness, or change in colour of the affected area
  • Your ankle looks deformed or seems dislocated
  • You can’t put any weight on it

If improvement is not observed, visit a sports physiotherapist and follow a proper course to get rid of ankle sprains. 

For ankle sprain sports physiotherapy in Kanata, book an appointment with us at PhysioExperts. 

For any concerns, Call Us: 613-672-6000 or drop us an email: info@physioexperts.caFollow Us Facebook | Twitter |Instagram

Shockwave Therapy benefits

Shockwave Therapy: Common Conditions It Cures and Its Benefits

Persistent pain like chronic joint or muscle pain restricts you from carrying your day smoothly and often makes you feel lethargic and lousy. Chronic pain requires multiple sessions that can take up to more than 7 weeks to resolve. Not quite intriguing, is it? 

However, what might be compelling to you is the new highly popular SHOCKWAVE THERAPY that we acquire here at PhysioExperts in Kanata! 


Shockwave therapy is the most progressive non-surgical technology that helps to heal chronic inflammation, stimulates collagen (which connects and supports tissue), and also breaks up excessive calcium deposits. This therapy has proved to be a great leap of success in multiple disciplines like orthopaedics, physiotherapy, sports medicine, etc. 


Shockwave is an acoustic wave that carries the energy of low to high intensity promoting energy to the painful spot on your body. This energy endorses the healing process of the smallest tissue as well as the repairing process of the bones. 

The therapy is initiated in 3 simple steps

  1. Location of the area to be treated

This is done so by using palpation to precisely detect the location of the pain. 

  1. Gel application 

Applying gel helps to transfer the waves efficiently and smoothly.

  1. Therapy initiation

Finally, with utter care, the therapeutic motions of the shockwave machine begin under the supervision of an expert. 


There are umpteen benefits of this painless treatment of which some are: 

  • Helps to stimulate blood flow necessary for the regeneration of new healthy cells and tissues
  • Accelerates the repairing and healing process of the scar tissues
  • Controls muscle spasms 
  • Helps consolidate ligament tear and tendon ruptures 
  • Heals chronic inflammation 
  • Breaks excessive calcium deposits 
  • Restoring mobility 
  • Relive pain and relax muscles


Some common conditions for which shockwave therapy used are:

  • Frozen shoulder
  • Shoulder tendonitis and calcifications
  • Achilles Tendon Pain
  • Neck and Back strains
  • Shin splints
  • Muscle trigger points
  • Chronic knee tendinitis
  • Shoulder rotator cuff pain
  • Hamstring tendinitis
  • Plantar fasciitis
  • Shin splints
  • Hamstring tears
  • Chronic neck pain
  • Chronic back pain
  • Muscle tightness
  • Stress fracture
  • Tennis elbow
  • Jumper’s knee
  • Scar tissue

The effectiveness of shockwave therapy is excellent, typically with a success rate of 90% when combined with exercise therapy. Many times, relief is achieved after just 2 or 3 sessions, with an overall success rate of: 

  • 91% for calcific tendinitis of the shoulder and Achilles tendinopathies
  • 90% for plantar fasciitis
  • 77% for tennis elbow


Shockwave therapy shows minimal to no side effects but, you may expect mild bruising, swelling, numbness or tingling sensation in the treated area. However, these are all a result of increased blood flow to the injured spot and the constructive repair of damaged tissues, muscles, ligaments, tendons and bones. This is a pathway to optimal recovery that is appealing to athletes especially. 

DID YOU KNOW, a consistent course of shockwave therapy could save you from undergoing surgery? 

To know more about Shockwave Therapy Treatment in Ottawa, book an appointment with us at PhysioExperts in Kanata. 

For any concerns, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca
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Physiotherapy treatment for Neck Pain

Neck pain is a common problem nowadays. With two-thirds of Canada’s population having neck pain at some point in their lives. Neck pain can be caused due to various factors. Even if you have slept abnormally, you can wake up with a stiff neck. Any abnormalities, inflammation, or injury can cause neck pain or stiffness. But the good news is that neck pain physical therapy exercises can help reduce your pain.

If you’re suffering from neck pain or stiffness and looking for pain relief, your physical therapist might suggest the following exercises.

  1. Shoulder and head rolls

These stretches are a good warm-up before other exercises. 

For a shoulder roll, keep your arms relaxed at your sides, and with your head upright, simply lift and roll your shoulders. Relax for a few seconds between each roll. Do ten rolls forward, and then back.

Stretch the neck before you start a head roll. Make sure your shoulder blades are relaxed, and that your head is not tilted forward. Start by dipping your chin slowly toward your chest, and hold for briefly for like 5 breaths. Next, lift your head and lower your left ear toward your left shoulder, and hold. Repeat this movement on the right side, then do a similar stretch with your head tilted back.

After stretching your neck, roll your head slowly in sections, from tucked in front or tilted back in each side, five times each. Avoid doing a full head roll, which can actually strain the neck.

  1. Seated neck stretch

This exercise can even be performed at your desk. Sit upright in your chair with your feet flat on the ground. Extend your right arm along your right side and place your left hand on the top of your head. Tilt your head to the left, applying pressure with your hand to gently intensify the stretch. Hold for 30 seconds, then repeat the same on the right side. Do 10 reps of this exercise.

  1. Wall push-up

This exercise can help strengthen your shoulders and neck muscles, without causing as much stress as it would with floor push-ups. Stand at least two to three feet away facing the wall and spread your feet and shoulders apart. Place your hands against the wall, slightly below your shoulder level. Start with straight arms, and bend your elbows slowly to bring your body closer to the wall. Do 2 sets of 10 each.

  1. Prone rows

This exercise strengthens the muscles that pull the shoulder blades together. Lie facedown on a comfortable surface, preferably a bed would be a good option. Angle your face in a corner and dangle your arms off each side. Row upward, bending the elbows and squeezing the shoulder blades together without moving your head. Two sets of 20 reps each. You can also add light weights to this exercise if it is too easy.

In the search for Neck Pain treatment in Kanata?

Experience the world-class physiotherapy treatment at Kanata at  PhysioExperts.

Get personalized treatment by our qualified Physiotherapists.

For appointments, call Us: 613-672-6000 or drop us an email: info@physioexperts.ca 

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