The Movement Physio & Performance

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The Movement Physio & Performance Empowering you to take control of your health. We are The Movement, 3 physiotherapists running a multidisciplinary performance rehab facility in Dundas, ON!

Alongside our extensive clinical practice we have been applying ourselves as educators and connectors in the broader physiotherapy field through the PT Coffeecast. But we want to impact the local community, which led us to our bricks and mortar location. As clinicians, we are very passionate about promoting an active, healthy lifestyle and helping people thrive in the activities that drive them.

Running more isn’t always about adding more.One of the biggest mistakes I see runners make when progressing their traini...
10/07/2026

Running more isn’t always about adding more.

One of the biggest mistakes I see runners make when progressing their training is increasing frequency, duration AND intensity at the same time.

Your body doesn’t necessarily need less running. It may just need a better distribution of the load.

Think of your training like an equalizer.

If you turn one variable up, consider turning another down.

For example:

🏃‍♂️ Running more frequently? Keep individual runs shorter.
⏱️ Increasing your long-run distance? Keep the pace easier.
🔥 Adding more intensity? You may need less volume elsewhere.

The goal isn’t to avoid challenging your body.

The goal is to give it the right amount of challenge at the right time.

Then, if you respond well, gradually bring that reduced variable back up.

This is one of the simplest ways to progress your running while managing your overall training load.

More isn’t always better. Better progression is.

Save this for your next training block 👊

10/04/2026

Looking to add some new movement to your next warm up?

Save these and give them a try!

Back pain can be brutal.And when it hits, it’s easy to panic, stop moving, or try to find one specific thing to blame.Bu...
10/03/2026

Back pain can be brutal.

And when it hits, it’s easy to panic, stop moving, or try to find one specific thing to blame.

But these things can actually make the situation harder to navigate.

Instead:

👉 Don’t panic. Back pain can be incredibly uncomfortable without necessarily meaning something is seriously wrong.

👉 Keep moving. You may need to modify what you’re doing, but completely avoiding movement isn’t usually the answer. Find what feels manageable and gradually build from there.

👉 Don’t look for one thing to blame. Back pain is complex. Sleep, stress, training load, work, recovery, previous experiences and a whole host of other factors can contribute.

The goal isn’t to find the perfect posture, exercise, mattress, stretch or movement that “fixes” your back.

It’s to understand what’s going on, find what you can control, and gradually build your confidence and capacity again.

Your back is probably more capable than you think. ❤️

Save this for the next time your back decides to ruin your week.

10/02/2026

you getting enough sleep?

Do you know your nutritional needs?

Do you have a structured training plan?

Do you know your relevant life stressors?

These are things that are really important to understand and are the PILLARS of your recovery

Other things can be adjunct, there’s nothing inherently wrong with that UNLESS they’re replacing the pillars

From Birth To Beast Mode 👶 ➡️ 💪⁠⁠Females’ fertility window and athletic window have a large overlap. However there’s sti...
10/02/2026

From Birth To Beast Mode 👶 ➡️ 💪⁠
⁠
Females’ fertility window and athletic window have a large overlap. However there’s still a narrative out there to wait until athletic retirement to have kids. New studies are debunking this. A recent 2022 showed over 50% of elite runners hit personal bests after birth. ⁠
⁠
As well, there are great examples of elite female athletes post-partum that are returning to hockey, soccer, running, crossfit, and more and crushing it! ⁠
⁠

Foam rolling and other forms of self soft tissue care can play a roll in helping to manage post performance soreness but...
09/30/2026

Foam rolling and other forms of self soft tissue care can play a roll in helping to manage post performance soreness but it’s not a long term plan

There’s evidence anecdotal and scientific that support the use of self care for improved subsequent performances in short succession

💪 That said, the real foundations of sports recovery and long-term performance management are to have adequate sleep & nutrition and manage both your life stressors and training plan volume

Get ya some of that foundation!! 👏

09/27/2026

Why low bar squat?⁠⁠
There are many reasons to include the low bar squat in your program, listen to the audio for a couple of reasons⁠⁠⁠⁠
Can you think of any others? 👇

These findings don’t have to scare you!So often we have people getting imaging and seeing ‘degenerative changes’ of ‘x t...
09/26/2026

These findings don’t have to scare you!

So often we have people getting imaging and seeing ‘degenerative changes’ of ‘x tissue’

Understandably, this leads people to believing they’ve got damage everywhere

But we know that degenerative changes are normal with aging and often don’t correlate with pain

So if you see this on your MRI, don’t freak out

You can still get your body feeling and functioning well despite these findings 😀👏

Address

118 Hatt Street
Hamilton, ON
L9H2G6

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 7pm

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