Welcome to the March newsletter from Physiocare Physiotherapy & Rehab Centre.


Keeping My Shoulders Healthy As I Age

Shoulder pain and decreased range of motion are common musculoskeletal issues for both women and men during the aging process. Physiotherapy, including stretching and strengthening exercises for the shoulder, as well as postural exercises, can help to keep shoulders healthy by minimizing pain, increasing strength and mobility, and improving function of the shoulder joint. 

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Tips for Figure Skaters 

Figure skating is a highly technical sport that often results in knee, hip, and ankle injuries, as well as pulled muscles. Proper conditioning, on and off the ice, are vital for success. Physiotherapy can help minimize the risk of injury by educating figure skaters on selecting appropriate equipment, and teaching proper stretching and strengthening techniques.

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Believe that you can get through your physiotherapy program!


Understanding Ankle Sprains

Ankle sprains are common injuries that often occur when the ankle is turned inward or twisted, leading to swelling, pain, and bruising. Physiotherapy is effective for minimizing pain, and improving joint range of motion, strength, and stability of the ankle.

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 Do you ever find yourself wondering about dinner options that are both tasty and healthy? Here are two recipes that are satisfying and nutritious!


Quinoa Chicken


This recipe combines ground chicken with chicken broth, quinoa, onion, garlic, canned diced tomatoes and vegetable oil to create an easy and tasty dish that can be ready in less than an hour. This dish is full of protein as well as a variety of vitamins and nutrients, and is sure to please even the picky eaters in your family.

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Slow Cooker Pepper Steak


This recipe combines beef sirloin with onion, bell peppers, canned stewed tomatoes, soy sauce, sugar, garlic powder, vegetable oil, beef bouillon, hot water, cornstarch, and salt to create a flavorful dish that can be served over pasta, or rice. It is a great slow cooker option that can be cooked on low while you’re at work, and is full of protein, vitamins and nutrients.

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Please find our contact information below and feel free to reach out to us at any time!


., ON .
Phone .
289 Greenbank Rd
Nepean, ON K2H 8K9
Phone 613-714-9495
1400 Carling Ave #Lower Level of Embassy West Seniors Living,
Ottawa, ON K1Z 7L8
Phone 613-800-9170
1399 Wellington St. W
Ottawa, ON K1Y 2X1
Phone 613-722-3769
6150 Hazeldean Rd. #C
Stittsville, ON K2S 2R2
Phone 613-831-4131
Hazeldean Gardens/Stittsville
6130 Hazeldean Rd #Lower level of Hazeldean Gardens Retirement Resi,
Stittsville, ON K2S 1B9
Phone 613-519-9512
Kanata North
5035 Innovation Dr #200
Kanata, ON K2K 0L5
Phone 613-254-5639

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