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How does Pelvic Floor Physiotherapy Work?

TL;DR: Pelvic floor physiotherapy is a specialized form of therapy aimed at addressing pelvic floor dysfunction, which can cause issues like urinary incontinence, pelvic pain, and pelvic organ prolapse. Prime Health Physiotherapy offers personalized treatment plans to improve pelvic floor strength and alleviate symptoms, empowering individuals to regain control over their pelvic health and enhance their overall well-being.

Pelvic floor physiotherapy, a specialized form of physical therapy that plays a crucial role in addressing pelvic floor dysfunction. In this blog, we’ll explore the fundamentals of pelvic floor dysfunction, the significance of pelvic floor physiotherapy in women’s health, common conditions treated through this therapy, and offer insights into the expertise provided by Prime Health Physiotherapy.

Understanding Pelvic Floor Dysfunction: An Overview

The pelvic floor is a group of muscles and tissues located at the bottom of the pelvis, supporting the bladder, uterus, and rectum. Pelvic floor dysfunction refers to a range of conditions where these muscles become weakened, tight, or impaired, leading to various symptoms such as urinary or fecal incontinence, pelvic pain, and sexual dysfunction. Factors such as pregnancy, childbirth, aging, and certain medical conditions can contribute to pelvic floor dysfunction.

The Role of Pelvic Floor Physiotherapy in Women’s Health

Pelvic floor physiotherapy, also known as pelvic floor rehabilitation or pelvic floor physical therapy, is a specialized form of therapy aimed at addressing pelvic floor dysfunction through targeted exercises, manual techniques, and education. In women’s health, pelvic floor physiotherapy plays a crucial role in treating conditions such as pelvic organ prolapse, urinary incontinence, fecal incontinence, pelvic pain, and sexual dysfunction. By improving pelvic floor strength, flexibility, and coordination, physiotherapy helps restore optimal function and alleviate symptoms, ultimately enhancing women’s quality of life.

Common Conditions Treated with Pelvic Floor Physiotherapy

Pelvic floor physiotherapy can effectively treat a variety of conditions, including:

  • Urinary Incontinence: Pelvic floor exercises and bladder training techniques can help strengthen pelvic floor muscles and improve bladder control.
  • Pelvic Organ Prolapse: Physiotherapy aims to strengthen pelvic floor muscles and provide support to reduce symptoms of pelvic organ prolapse.
  • Pelvic Pain: Manual therapy techniques, relaxation exercises, and lifestyle modifications can help alleviate pelvic pain caused by muscle tension or dysfunction.
  • Dyspareunia (Painful Intercourse): Pelvic floor physiotherapy can address underlying issues contributing to painful intercourse, such as muscle tension or scar tissue.

Final Thoughts

Pelvic floor dysfunction can have a significant impact on women’s health and quality of life, but pelvic floor physiotherapy offers effective solutions to manage and alleviate symptoms. If you’re experiencing pelvic floor issues, seeking guidance from a qualified pelvic floor physiotherapist like those at Prime Health Physiotherapy can make a profound difference in your well-being. Through personalized treatment plans, education, and support, pelvic floor physiotherapy empowers women to regain control over their pelvic health and live life to the fullest. Don’t hesitate to reach out and take the first step towards pelvic floor wellness.


What is pelvic floor physiotherapy, and how does it differ from regular physiotherapy?

Pelvic floor physiotherapy is a specialized form of physical therapy focused on addressing pelvic floor dysfunction, including issues like urinary incontinence, pelvic pain, and pelvic organ prolapse. Unlike regular physiotherapy, pelvic floor physiotherapy specifically targets the muscles, ligaments, and connective tissues of the pelvic floor to improve strength, flexibility, and coordination.

How do I know if I need pelvic floor physiotherapy?

If you’re experiencing symptoms such as urinary or fecal incontinence, pelvic pain, painful intercourse, or pelvic organ prolapse, it’s advisable to consult with a pelvic floor physiotherapist. Additionally, women who have recently given birth, undergone pelvic surgery, or are approaching menopause may benefit from pelvic floor physiotherapy to address potential pelvic floor issues.

Is pelvic floor physiotherapy only for women, or can men benefit from it as well?

While pelvic floor dysfunction is more commonly associated with women’s health issues, men can also experience pelvic floor issues, such as urinary incontinence, erectile dysfunction, and pelvic pain. Pelvic floor physiotherapy can be beneficial for men in addressing these concerns through targeted exercises, manual therapy, and education.

How long does it take to see results from pelvic floor physiotherapy?

The timeline for seeing results from pelvic floor physiotherapy varies depending on individual factors such as the severity of symptoms, adherence to the treatment plan, and overall pelvic floor health. Some patients may experience improvement within a few weeks of starting therapy, while others may require several months of consistent treatment to achieve optimal outcomes. Your pelvic floor physiotherapist at Prime Health Physiotherapy will work closely with you to monitor progress and adjust the treatment plan as needed to ensure the best possible results.

Why Recovery is Vital for Optimal Sports Training Performance

Athletes constantly push their bodies to the limit in pursuit of peak performance and results. Becoming the best ever requires an obsessive dedication to training, but intense training is just one part of the complex ultimate sports performance puzzle. As crucial as hard training sessions are for improving athletic abilities, recovery plays a role that is just as important, if not more. Unfortunately, this is an aspect of training that athletes tend to overlook in favor of the intensity of training sessions. 

A well-devised rest and recovery protocol is vital not only for physical well-being but also for the mental and emotional longevity of athletes involved in high-stress competitive sports. Let’s explore why recovery is so important in sports training and discuss the different strategies to enhance your recovery as an athlete.

The Importance of Balance: Training and Recovery

In an attempt to decipher the crucial role of recovery, it is essential that we understand the relationship between training and the body’s response to training-induced stress. Training places the body under significant physical stress, which, in turn, triggers physiological adaptations. This is why you get better with training – your body adapts to the imposed demands.  

Without adequate recovery, your body’s ability to adapt and ultimately benefit from training diminishes, increasing the risks of injury and negatively affecting performance in the long run. According to research, taking recovery lightly can have detrimental effects on both physical and mental aspects of your well-being.

The result is a state known as overtraining, affecting your nervous system in a way that impedes further physical activity. The lack of sufficient rest can lead to compromised immune function and hormonal imbalances, affecting mood. Finding the delicate balance between high-intensity training and effective recovery is the difference between elite athletes and all others. 

What is the Super-Compensation Effect? 

The key to optimizing training and performance results lies in understanding a concept called super-compensation. This refers to the body’s ability to adapt to stress quickly, factor it as an everyday occurrence, and allow the body to operate functionally, eventually resulting in improved performance levels. For athletes, getting the most out of super-compensation is crucial to optimal performance. 

During training, the body experiences:

  • Metabolic overload – pushing the muscles to a state of fatigue, ultimately depriving them of their glycogen energy stores. This, in turn, prompts the body to increase said glycogen storage in an attempt to meet the body’s requirements. 
  • Mechanical overload – refers to the structural damage muscle fibers go through during training. The adaptation comes by, triggering a repair process that synthesizes new cells that strengthen the damaged muscles.


Achieving this super-compensation state requires a precise balance between overload and recovery. Remember that the length and type of recovery depend on many factors like training intensity, nutrition, psychological stress, and environmental conditions.

Why Recovery is So Important in Sports Training

Now that you know how key recovery is for achieving the super-compensation effect, let’s take a look at some other athletic benefits of a proper recovery protocol:

Muscle Growth and Repair

Intense physical activity, such as resistance or endurance training, breaks down muscle tissue throughout the training process. During the recovery phase, the muscle fibers damaged in training undergo crucial repair and adapt to become stronger and more efficient. 

Fluid Balance

During the course of intense exercise, the body undergoes a significant loss of fluids by sweating. Proper hydration practices during recovery help restore fluid balance in the body, minimizing the effects of dehydration. 

Hormonal and Neurological Impact

Recovery, especially deep rest, plays a significant role in maintaining your body’s hormonal and neurological balance. While you sleep, your body produces essential hormones and growth factors that help repair the damaged muscle tissue. Deep sleep is particularly effective in helping the body recuperate from training. 

Psychological Restoration

Recovery provides an opportunity to manage psychological stress and restore mental resilience in athletes. If you are a competitive athlete, you know exactly how important this is. Relaxing activities such as meditation, yoga, or sauna time are great ways of reducing stress, improving mood, and enhancing mental focus.

Injury Prevention

One of the crucial aspects of proper recovery for athletes is reduced injury rate. Overtraining without sufficient recovery increases the risk of injuries. Most injuries that professional athletes face stem from inadequate recovery that puts specific muscles and tendons under constant stress. 

Strategies for Optimal Recovery

With the key role of recovery now apparent, here are some strategies to ensure you recover optimally while still having enough time to train with high intensity and frequency.

Prioritize Sleep

Sleep is one of the most powerful tools for recovery. As an athlete, you must achieve about 7-9 hours of quality sleep each night. A cool, dark, quiet bedroom is a great place to incorporate a consistent sleep schedule.

Active Recovery

Active recovery is what most athletes enjoy doing, as it involves engaging in very low-intensity, gentle exercises that promote blood flow. Hiking, stretching, swimming, or cycling enhance recovery by reducing muscle soreness and promoting relaxation.  

Adequate Nutrition 

Nutrition plays a vital role in recovery. A balanced diet rich in lean proteins, complex carbs, healthy fats, and abundant fruits and vegetables will go a long way in helping your recovery. Adequate protein intake supports muscle repair, while carbohydrates replenish the glycogen lost during workouts.

Stretching and Mobility 

Stretching and mobility exercises improve flexibility by increasing the range of motion of the joints and tendons. Dynamic warm-up exercises before training sessions and static stretches afterward help promote muscle recovery and minimize the risk of injuries. 

Modern Recovery Practices 

Various recovery techniques can complement traditional recovery practices. These include cryotherapy (cold therapy), contrast showers (alternating hot and cold water), and massage therapy. 

Listen to Your Body 

You’ve likely heard this one before. It is crucial to pay attention to your body’s signals and adjust your training and recovery practices. If you feel fatigued, experience constant muscle soreness, or notice an increased resting heart rate, you must prioritize recovery and modify your training plan.

Periodization and Deloading 

Learning how to periodize your training is crucial in achieving more in training while making enough time for ample recovery. This includes the introduction of planned de-load phases of light training in your long-term cycles to improve the recovery rate. You can prevent overtraining and maximize long-term performance gains by strategically planning rest and recovery periods.

Final Thoughts

As you can see, recovery is an integral part of sports training that you must factor into as part of your training regimen. Whether you train for yourself or a competitive event, you should plan your recovery along with all the high-intensity training you’re about to do. 

Knowing exactly why recovery is so important in sports training and how to prioritize it puts you in a place that offers you an advantage over your sports rivals. You will find our recovery strategies extremely helpful in your quest to improve both your performance and results in your sport of choice. 

Remember, training hard is important, but recovery is equally vital for achieving your athletic goals and maintaining overall well-being. Picking a facility that offers both is why we are here, so all you need to do is get in touch with us and develop a plan customized to your needs with the help of our experts. 

What to Wear for My Physiotherapy Appointment

TLDR: Preparing for a physiotherapy appointment at Prime Health + Performance involves selecting comfortable, loose-fitting clothing that allows for easy movement and access to the area being treated. Whether it’s shorts for lower body issues, tank tops or T-shirts for upper body concerns, or supportive sneakers for safe movement, the right attire can significantly enhance the effectiveness of your session. Additionally, bringing a change of clothes and avoiding excessive jewelry can help ensure a productive and comfortable experience. Our team is ready to assist with any queries to make your visit as seamless as possible.

When you’re scheduled for a physiotherapy appointment, especially if it’s your first time, you might wonder what attire is best suited for the session. At Prime Health + Performance, our goal is to ensure you feel comfortable and prepared, so you can focus on your recovery and rehabilitation without any hassle. Here’s a guide to help you choose the right clothing for your physiotherapy appointment with us.

The Importance of Wearing Comfortable Clothing to Your Physiotherapy Appointment

First and foremost, your comfort should be your priority. Physiotherapy sessions often involve a range of movements, including stretching, bending, and walking. Therefore, it’s essential to wear clothing that is loose and allows for easy movement. Tight clothing can restrict your mobility and make it difficult for your therapist to assess and treat your condition effectively.

Choose Clothing to Fit Your Treatment

Your choice of clothing should also depend on the area of your body that will be receiving treatment. Here’s a quick guide:

  • For Lower Body Issues (knees, ankles, hips): Shorts are a great option as they allow easy access to the legs, knees, and hips. If you’re not comfortable wearing shorts, opt for loose-fitting pants that can be easily rolled up.
  • For Upper Body Issues (shoulders, neck, back): A tank top or a loose-fitting T-shirt is ideal. These options ensure that your physiotherapist has easy access to your shoulders, neck, and back without being obstructed by clothing.
  • For Back Issues: Wear a shirt that can be easily lifted or removed if necessary, to provide access to your back. Your comfort and privacy are important, so you will always be draped or covered as needed during your treatment.

Footwear Matters in Your Physiotherapy Appointment

Although you might spend some of your appointment lying down or seated, there will likely be times when you are asked to stand, walk, or even perform specific exercises. Therefore, wear comfortable, supportive sneakers or flat shoes that you can easily move around in. Avoid sandals, high heels, or flip-flops, as they offer little support and can be a tripping hazard.

Additional Tips

  • Bring a Change of Clothes: If you’re coming straight from work or have plans after your appointment, consider bringing a change of clothes. This way, you can dress appropriately for your session without compromising your plans for the day.
  • Avoid Excessive Jewelry: It’s best to leave large or dangling jewelry at home as these can interfere with your treatment or even get lost.
  • Discuss With Your Physiotherapist: If you’re unsure about what to wear or have specific concerns, don’t hesitate to reach out to us before your appointment. Our team at Prime Health + Performance is here to assist you. You can visit our website to book an appointment or give us a call at (604) 732–4884 for any queries.

Frequently Asked Questions About Physiotherapy Attire

Can I wear jewelry during my physiotherapy session?

It’s best to remove large or dangling jewelry before your session. Small items like wedding rings are usually fine, but it’s important to avoid anything that could interfere with your treatment or potentially get lost.

What should I do if I’m coming straight from work and don’t have appropriate clothing?

We recommend bringing a change of clothes with you. Comfortable, loose-fitting attire that allows for easy movement and access to the treatment area is ideal. Changing facilities are available for your convenience.

Are there any specific types of shoes I should wear for physiotherapy?

Comfortable, supportive sneakers or flat shoes are recommended. These types of footwear allow you to perform exercises and move around safely during your session. Avoid wearing sandals, high heels, or flip-flops, as they do not provide adequate support.

What if the area needing treatment is covered by a cast or brace?

Please inform your physiotherapist ahead of time if you have a cast, brace, or any other type of support device. We can advise you on the best clothing options and make any necessary adjustments to your treatment plan.

Key Takeaways

Dressing appropriately for your physiotherapy appointment can significantly impact the effectiveness of your session. By following these guidelines, you’ll ensure that your physiotherapist can work efficiently, and you’ll have a comfortable and productive experience. Remember, at Prime Health + Performance, we’re committed to supporting you through your recovery journey. We look forward to seeing you at your next appointment, dressed for success and ready to take the next step towards optimal health and performance.

Remember, our team at Prime Health + Performance is always here to answer any questions or address concerns you may have. Feel free to reach out to us by visiting our website at or calling us at (604) 732–4884. We’re committed to providing you with the best care and support on your journey to recovery.

Pain-Free Living: How Physiotherapy Can Transform Your Life

TLDR: Physiotherapy is a highly effective healthcare science that addresses physical disabilities, pain, and movement disorders. This article explores the science behind physiotherapy and its role in pain management, rehabilitation, and recovery. It also delves into the additional benefits of physiotherapy and common conditions it treats. Physiotherapy offers a holistic approach to pain relief and improved overall well-being.

Physiotherapy is the science of providing therapeutic treatment to aid in the prevention, diagnosis, and management of physical disability, pain, and movement disorders. It is a highly effective form of health-care which can be used for a variety of conditions, helping to improve function, aid in recovery, and provide relief from pain. In this article, we will discuss the science behind physiotherapy and how it can be utilized to manage pain and provide rehabilitation and recovery, allowing you to get your life back on track. We will then discuss additional benefits of physiotherapy, as well as sharing information on some common conditions treated with this form of health-care.

The Science Behind Physiotherapy and Pain Management

Physiotherapy is a medical treatment focused on the improvement and maintenance of physical function and mobility, reducing pain and restoring normal body function. It is a hands-on approach to treatment that encourages active participation by the patient in their own care. Prime Health & Performance is an established clinic in Canada that utilizes physiotherapy in their treatment of chronic pain.

At Prime Health & Performance, the practitioners use evidence-based practice, meaning they use contemporary and effective techniques proven to be safe and effective by research and qualified practitioners. Through the use of manual and manipulative therapy, dry needling, and exercise prescription, the practitioners aim to improve biomechanical dysfunction, reduce pain, and improve posture in order to reduce further episodes of pain and improve the patient’s overall well-being.

The practitioners at Prime Health & Performance place an emphasis on the patient’s own capabilities, and address the cause of their pain rather than simply treating the symptom. In doing this, they believe there to be a balanced approach to lasting physical recovery. This approach focuses on addressing any psychological and environmental issues related to pain, engaging in healthy exercise, body awareness, and education on how to prevent re-injury.

In addition, the practitioners at Prime Health & Performance also maintain non-pharmacological methods of pain management, and how to synergistically link these methods with pharmacological methods if necessary. They may offer relaxation techniques, breathing exercises, massage therapy, and lifestyle advice to reduce stress and help manage chronic pain. Similarly, they also use ongoing monitoring and review to assess the progress of the patient’s treatment plan.

As a result of the integrated approach of physiotherapy and pain management, Prime Health & Performance enables patients to reduce the amount of pain medications they take and in some cases completely eliminate them. For those with acute pain, the physiotherapists can treat the sore muscles, joints, and ligaments to improve the patient’s range of motion, reduce discomfort, improve strength, and promote recovery.

In contrast to medications, the physiotherapist’s treatments can be tailored to the individual’s condition, and will not carry the long-term side effects that medications may, helping patients to live a healthier and more active lifestyle. Prime Health & Performance emphasizes the value of understanding the science behind physiotherapy and pain management in order to provide patients with the best treatment possible to relieve their pain and improve their function.

Rehabilitation and Recovery: Getting Your Life Back on Track with Physiotherapy

Rehabilitation and Recovery is an important part of improving physical health and overall quality of life. Physiotherapy is a key element in this process, as it can assist in restoring functioning, relieving pain, and improving overall well-being. Prime Health & Performance is well-versed in this type of care, providing a comprehensive, multi-disciplinary approach to physical rehabilitation.

The experienced and professional clinicians at Prime Health & Performance utilize evidence-based care to create personalized treatment plans. Clients will be treated using a combination of hands-on manual techniques, which are often combined with exercises and other treatment methods in order to maximize the effectiveness of treatment.

On the other hand, the goal of physiotherapy is to improve quality of life through advancing function, improving mobility, providing practical solutions for managing pain and disability, and restoring a person’s ability to work and participate in desired activities. In addition, all physiotherapy services focus on quality and excellence, while treating the individual as a whole and considering the full scope of health conditions.

Similarly, Prime Health & Performance provides preventative, rehabilitative care, and post-treatment health advice for a variety of conditions, including injuries caused by playing sports, motor vehicle accidents, and falls. Clients will be given the necessary tools to become an active participant in their own rehabilitation, allowing them to take ownership of the recovery process. Clients may be presented with options such as aquatic physiotherapy, hydrotherapy, Pilates, specialized exercises, and sports-specific rehabilitation.

The team at Prime Health & Performance offers a strong emphasis on customer service, creating a friendly atmosphere that ensures a comfortable and rewarding experience for every client. Consequently, clients are provided with quality care that keeps them feeling good and motivated during their rehabilitation and recovery process.

Beyond Pain Relief: Additional Benefits of Physiotherapy

Physiotherapy is a science-based practice that uses evidenced-based treatments to enhance physical functions and allow for quick recoveries from injuries or disability. Prime Health & Performance is a premier physiotherapy clinic in Vancouver that helps people treat and manage their pain and prevent any long-term disability or impairments.

Prime Health & Performance also offers a range of additional services beyond just pain relief. By visiting the clinic, individuals can receive a wide variety of treatments aimed at restoring normal body functions and improving overall performance. This includes therapies to prevent injury, mobility and strength training, sport invitations, core stability programs, and posture and movement analysis.

In addition, the clinic also helps individuals design a personalized training plan aimed at improving their individual performance. The training plan comprises a mix of one-on-one and group sessions, with specific exercises tailored to their lifestyle and objectives. Similarly, the clinic offers custom-made orthotics for people who need them. Orthotics are custom shoe inserts that provide a more comfortable form and help correct an abnormal or irregular walking pattern.

For instance, the clinic also provides exercise and rehabilitation programs for people with chronic conditions such as diabetes and asthma. This allows them to reduce the risk of further complications and improve their overall quality of life. In contrast, elderly people can receive physical rehabilitation specifically designed for them. These physical rehabilitation programs are designed to improve their balance, posture, strength, flexibility, and overall mobility.

As a result, Prime Health & Performance offers a variety of services aimed at helping people beyond just the relief of their pain. All of these services are designed to assist people recovering from an injury, enhance their performance, or manage a chronic condition. Consequently, Prime Health & Performance provides modern and effective physiotherapy treatments designed to meet the individual needs of their clients.

Common Conditions Treated with Physiotherapy

At Prime Health and Performance, we are dedicated to helping patients understand and overcome common conditions treated with physiotherapy. Physiotherapy can help restore movement and improve quality of life, whether it be after a surgery, or the management of a chronic condition.

It is important to understand what types of conditions physiotherapy can effectively treat. Some of the most common problems treated with physiotherapy include chronic pain, post-surgery recovery, neurological disorders, joint sprains and strains, as well as sports injuries.

Physiotherapy is also used to help improve mobility, strength and functionality after injury or illness. For instance, many people dealing with knee osteoarthritis come to a physiotherapist to help reduce pain and improve their quality of life.

In addition, physiotherapy is commonly used on patients dealing with neurological issues such as stroke or spinal cord injury. For example, physiotherapy is used to help these patients regain coordination and strength. As a result, physiotherapy can also help to restore balance and reduce the risk of falls.

Physiotherapy can help to treat all types of overuse injuries, including those of athletes. This treatment includes specific targeted exercises and techniques that help to restore functional movement. This can also help to prevent further injury and complications down the line. Our goal is to help individuals understand and address common conditions that can be effectively treated with physiotherapy. We look to provide the best possible care for our patients in order to help them return to their daily activities and enjoy an improved quality of life.

Final Thoughts

Physiotherapy is an important science that can provide relief from pain while providing numerous benefits for overall body function and well-being. Physiotherapy can be used to treat a variety of common conditions such as headaches and back pain, but can also be used to treat more serious health conditions like stroke, fibromyalgia, and sports injuries. Additionally, physiotherapists can provide support with rehabilitation and recovery, helping patients to get their life back on track. In all, physiotherapy can provide a more holistic approach to treating pain, and in the process increase quality of life for patients.

Frequently Asked Questions

What is physiotherapy and how does it differ from other forms of rehabilitation?

Physiotherapy is a branch of healthcare that focuses on restoring normal function and movement, both physically and mentally. Physiotherapy treatments include following a strict and individualized plan of exercises and therapies such as massage and other manipulated techniques. Physiotherapists use a combination of hands-on treatments, specific exercises, education, and advice to identify and treat patients.

Physiotherapy differs from other forms of rehabilitation in the way that it is patient-centered, which means the treatment is tailored to meet the patients’ individual needs. Other forms of rehabilitation, such as occupational therapy or cognitive rehabilitation, may target specific areas of dysfunction but can be less focused and provide a different, more focused type of therapy. Physiotherapy can also involve more physical activity than other forms of rehabilitation, such as passive forms of rehabilitation.

Who can benefit from physiotherapy and what types of conditions can it help with?

Physiotherapy is beneficial for people of all ages and can help with a variety of conditions, including joint and muscular pain, spine impairments, chronic conditions, sports injuries, post-operative rehabilitation, and more. It can also help improve balance and posture, strength and mobility, and general overall well-being.

Is physiotherapy painful and does it involve any specific exercises or treatments?

Physiotherapy can involve certain exercises and treatments that can be painful, but this is not necessarily always the case. The specific goals of physiotherapy treatment vary depending on the individual’s presenting condition and needs, so the exercises and treatments also vary, even if the aim is to increase strength, range of motion, muscle tone, and coordination. Physiotherapy exercises can involve either active or passive exercises (or a combination of both). Active exercises involve active movements and are often isometric or isokinetic exercises. Passive exercises involve movements without the individual’s own action and are usually done with a therapist or therapist assistant. Different treatments can also be used, such as electrical current stimulation, tissue and joint manipulation, massage, ice packs, and hot compresses. While some of these treatments may cause some pain or discomfort, the physiotherapist will work with the individual to find the most effective and comfortable way to address the problem.

How long does it take to see results from physiotherapy and is the progress different for each individual?

The amount of time it takes to see results from physiotherapy and the progress of each individual varies depending on the condition being treated and the individual’s response to the treatment. Generally, most people see improvements within 1-2 months. The amount of time specifically for an individual depends on factors such as underlying condition, age, health, and the type of treatment being used. Physiotherapy is often a progressive process, meaning that progress builds gradually.

How Does Kinesiology Tape Work?

TL;DR: Kinesiology tape is more than just colorful gym fashion; it’s a flexible therapeutic tape that mimics skin elasticity and offers various benefits during workouts and recovery. Invented in the 1970s, it’s become a staple in injury prevention and management. The tape’s elasticity, heat-activated adhesive, and application techniques help lift the skin, improve blood flow, reduce swelling, and support muscles. Proper application is essential for effectiveness, and consulting with professionals can ensure you use it correctly for your specific needs.

If you regularly hit the gym, you’ve most likely seen more than a few athletes sporting colorful, stretchy tape on their limbs and joints. We certainly see our share of taped-up gym rats at our Prime gym in Vancouver. Well, that’s kinesiology tape, and it’s not just a fashion statement.

It’s only natural to be curious about how a bit of tape can make a difference to your workout or recovery, and you’re in the right place to find out the science behind it. Kinesiology tape can mimic the skin’s elasticity, allowing you to move freely while it works its magic.

Whether you’re a competitive athlete or just like to blow off some steam from time to time, understanding how this tape works can improve your performance and speed up recovery times. Let’s break down how kinesiology tape does what it does so you can decide if it’s something you want to include in your gym bag. 

What is Kinesiology Tape?

Kinesiology tape is a stretchy, therapeutic tape that can mimic the elasticity of your skin. In Canada, 35% of adults are likely to experience some sort of exercise-related injury, so you probably see a lot of athletes using long strips of colorful tape. 

That’s kinesiology tape, and unlike athletic tape, which is rigid and used to immobilize joints, this tape is pliable and allows you to have a full range of motion. If you’re trying to support your muscles and joints without restricting your movements, then it’s exactly what you need.

A Brief History and Overview

Kinesio tape was invented back in the 1970s by a Japanese chiropractor named Dr. Kenzo Kase. He felt like his patients could do with more treatment options after they left his care. The tapes and bandages available at the time just didn’t offer the support that mimicked the elasticity of human skin and didn’t do much for the healing process.

So, he developed a cotton tape with an acrylic adhesive that could be worn for days, giving the muscles constant support. The tape caught on quickly within the athletic community. It didn’t only offer support but also seemed to help the body heal faster from sports-related injuries.

You may have noticed more and more athletes using kinesiology tape over the years, and that’s because it’s become a staple in both injury prevention and management. Whether you’re dealing with a nagging knee issue or a strained shoulder, you can apply the tape in specific patterns to target the affected area and help you recover without getting in the way of your workout.

The Science Behind Kinesiology Tape

You must be thinking that a simple strip of tape can’t do all that much to heal and prevent injuries. It’s just tape, after all. But you’ll be surprised by the science behind this seemingly simple invention. So, how does kinesiology tape work?

One of its key features is its elasticity – it can stretch up to 160% of its original length, mimicking the same elasticity as your skin, which allows for a full range of motion. You can move freely without feeling restricted, which is a big deal when you’re looking to maintain performance while recovering from an injury.

The adhesive used on the sticky side of the tape is no ordinary glue. It’s a medical-grade, heat-activated acrylic adhesive that’s gentle on your skin but tough enough to hang on during intense sweat sessions. That tape isn’t budging, even after you take a few showers, which is way more convenient than having to wrap and rewrap yourself every day.

Now, let’s talk about the science that’s happening under the surface:

  • Skin Lifting and Pain Relief. When you apply kinesiology tape to your skin, it will slightly recoil and lift the skin. This microscopic lift of the skin creates a small space between your skin and the tissues underneath.
  • Improved Blood Flow and Lymphatic Drainage. The lift the Kinesio tape provides helps reduce the pressure on the underlying tissues, which can improve blood flow and lymphatic drainage. This can lead to a reduction in swelling and bruising. 
  • Proprioception and Muscle Support: When it comes to muscle tension, the tape’s gentle pull can provide a sort of ‘cue’ to your muscles, helping them stay aligned and less fatigued. This can improve proprioception, which is the body’s awareness of its position and movement in space. 

How to Apply Kinesiology Tape

In fitness, if you want to achieve the best results, you have to do each exercise using the proper form. If you don’t, you won’t be targeting the correct muscles, meaning you won’t be getting the results you want. The same goes when applying your kinesiology tape. You have to do it properly by following the steps below. Otherwise, it won’t be as effective. 

Step 1

Start by prepping and priming your skin for adhesion. Clean the area with soap and water. Wash away any oils, lotions, and dirt. Pat your skin dry, and don’t try to moisturize or add baby powder – just let your natural skin do its thing. Kinesio tape sticks best when your skin is clean and dry. 

Step 2

Now, here’s where technique matters. You want to apply the tape with the right amount of tension. You want to stick the ends without stretching them and only stretch the middle part of the tape. Typically, you’ll use about 15-25% of the tape’s maximum stretch.

However, your goals matter here. For example, if you’re looking to support a muscle, you might go for a bit more tension, but if you want to reduce swelling, use less. Just remember, stretching the tape to the max isn’t the goal and can actually irritate your skin or pull uncomfortably.

Step 3

Once you’ve laid down the tape, don’t just leave it as is. You must activate the heat-sensitive adhesive for the magic to happen. So go ahead and give it a good rub. The friction you create by rubbing the tape with your hand or the back of a tape roll generates heat, which helps the tape stick more securely to your skin. 

Step 4

Now, keep in mind that one size doesn’t fit all. If you’re dealing with a tricky spot like the shoulder or knee, you might need to cut the tape into Y or X shapes to contour the area better and allow for a full range of motion. When applying it to your joints, make sure they’re in a partially bent position, as this helps when you move back into action.

For contoured areas like the elbow or ankle, flex the joint and apply the tape in this position so it’s comfortable and effective. You want the tape to work with your body, not against it, so don’t tape up in a way that restricts movement where it should be free.

Wrapping It Up

So now you know how kinesiology tape does its magic – from lifting your skin slightly to give your muscles and joints a break to improving circulation and supporting injured areas. 

But before you start slapping strips of tape all over yourself, it’s a smart move to chat with a professional in the field. If you’re in the Vancouver area, we at Prime Health + Performance can show you how to apply kinesiology tape properly.

Our team of physiotherapists, kinesiologists, and certified personal trainers can give you the scoop on the best ways to use kinesiology tape for your unique situation. So give us a call and let our experts show you a taping technique that will help you hit the gym again pain-free!


What is kinesiology tape, and how does it work?

Kinesiology tape is a stretchy, therapeutic tape that mimics the elasticity of the skin. It works by lifting the skin slightly, improving blood flow, reducing swelling, and supporting muscles and joints. Its adhesive is heat-activated, allowing it to stay in place during workouts.

Can anyone use kinesiology tape, or is it only for athletes?

Kinesiology tape is suitable for both athletes and non-athletes. It can help anyone seeking muscle and joint support without restricting movement. It’s commonly used for injury prevention, management, and improved circulation.

Is professional guidance necessary for applying kinesiology tape correctly?

While kinesiology tape can be applied by individuals, professional guidance ensures proper application for specific needs. Professionals can provide advice on tape tension, cutting techniques, and contouring to maximize its benefits.

How long can kinesiology tape be worn, and is it waterproof?

Kinesiology tape is designed to be worn for several days, even during workouts and showers, thanks to its waterproof and heat-activated adhesive. However, it’s essential to follow recommended usage guidelines and remove it if irritation occurs.