https://www.rechargephysiotherapy.com/blog daily 0.75 2026-04-22 https://www.rechargephysiotherapy.com/blog/training-safely-after-injury monthly 0.5 2026-04-27 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/3af3861a-8738-47dd-94e1-7c6871e98b33/20230106_134034+%281%29.jpeg Blog - How to Train Safely While Recovering from an Injury - Rule #2: Modify, Don’t Eliminate Exercise The first step for many injuries, especially overuse or chronic injuries, is to adjust activity. Examples: Knee pain → reduce squat depth or load Shoulder pain → adjust pressing angle or range Back pain → decrease range or focus on seated position movements When your goal is continue being active, or recover as quickly as possible, finding ways to keep moving without aggravating symptoms can help. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/998fee08-6808-4aa8-9bd5-715fba287f7a/IMG_1250+%281%29.jpg Blog - How to Train Safely While Recovering from an Injury - Rule #5: Progress Gradually Progressing your rehab too quickly can get you into trouble. Depending on your goals, a suggested progression may look like: Return to full range Return to full load Return to full speed Return to full training or sport If your symptoms spike and last longer than 24 hours after exercise, it’s a sign you may need to scale things back. A common mistake: people stopping their rehab once pain stops, before they’ve regained all of their pre-injury function. As a result, they often end up getting re-injured and end up seeing us more than they would have if they had completed their first round of rehab. Think of it like taking antibiotics - you finish all the medication, even after you feel better. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/ab4976bd-fd65-46be-bb38-99559622b1d2/20230106_135114+%281%29.jpeg Blog - How to Train Safely While Recovering from an Injury - Train Smarter, Recover Faster You don’t have to choose between training and recovery. With the right strategy, you can stay active, maintain progress, and actually improve your long-term performance while recovering from an injury. https://www.rechargephysiotherapy.com/blog/chiro-adjustment-explained monthly 0.5 2026-04-22 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/aed1e321-d874-4675-85d6-e5b34a1d42cc/Rachelle+lumbar+opener.jpg Blog - Chiropractic Adjustment Explained: What to Expect and How It Helps - If you’ve never seen a chiropractor before, it’s completely normal to wonder what actually happens during an adjustment. Will it hurt? What’s that “popping” sound? And how will it help? At our Recharge Physiotherapy + Performance here in Victoria, BC, chiropractic care is focused on helping you move better, feel better, and get back to doing the things you love. Here’s exactly what you can expect. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/b9bbb3b8-f2e0-4eac-bd0c-c71dafaaa590/Ty+Testing+Rachelle%27s+hip+flexion.jpg Blog - Chiropractic Adjustment Explained: What to Expect and How It Helps - What Is a Chiropractic Adjustment? A chiropractic adjustment is a precise, controlled movement applied to a joint or series of joints that are related to your issue. Most often, this involves the spine but chiropractors can also adjust wrists, hands, feet, ankles and other joints. The most common reasons to use an adjustment technique are: To help restore joint motion To reduce perceived muscle tension To decrease muscle/joint sensitivity https://www.rechargephysiotherapy.com/blog/shockwave-therapy monthly 0.5 2026-04-22 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/bb5dd01c-bd6a-4cd5-a418-7f54fb51df68/Screenshot+2026-03-18+193700.png Blog - Shockwave Therapy in Victoria: What It Is &amp; How It Helps https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/a451b6f2-e5e7-4254-855e-4856c23d6345/Screenshot+2026-03-18+194229.png Blog - Shockwave Therapy in Victoria: What It Is &amp; How It Helps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/21d3ebc3-3c7d-4f47-a9ec-dd37e0604783/Screenshot+2026-03-18+195121.png Blog - Shockwave Therapy in Victoria: What It Is &amp; How It Helps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rechargephysiotherapy.com/blog/first-physio-visit monthly 0.5 2026-04-22 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/c7292fb7-6b64-4735-a72c-ef3c622a05f0/20230106_141712+%281%29.jpeg Blog - What to Expect at Your First Physiotherapy Appointment - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rechargephysiotherapy.com/blog/athletic-therapy-vs-physio monthly 0.5 2026-04-22 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/15df0e00-fc90-40c4-b34c-943f8ad90586/IMG_1250.jpg Blog - Physiotherapy vs Athletic Therapy: What's Best For You? - Physiotherapists commonly help people with: Back and neck pain Joint pain (shoulder, knee, hip, ankle) Post-surgical rehabilitation Arthritis and degenerative conditions Sports injuries Balance or mobility issues Neurological/cardiovascular conditions Treatment may include: Exercise rehabilitation Manual therapy (hands-on treatment) Mobility and strength training Education on positioning and training Injury management strategies Physiotherapists often treat a broad range of people, from athletes to individuals recovering from surgery, or managing chronic pain. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/497a1787-b68b-4773-a059-e8b10c57ac7f/IMG_1337.jpg Blog - Physiotherapy vs Athletic Therapy: What's Best For You? - Athletic Therapists commonly help people with: Sports injuries Muscle strains and ligament sprains Return-to-activity rehabilitation Movement analysis and biomechanics Injury management strategies Treatment may include: Exercise rehabilitation Manual therapy (hands-on treatment) Mobility and strength training Education on positioning and training Injury management strategies Athletic Therapists typically focus on people who are or want to remain active https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/1eb3a869-d841-4a9b-bf0b-7ad115929f94/20230106_135114.jpeg Blog - Physiotherapy vs Athletic Therapy: What's Best For You? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rechargephysiotherapy.com/blog/treadmill-training monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/c590d0a8-d300-4665-91a0-4638c05add59/Treadmill_Pace_Conversion_Chart.png Blog - How to Use a Treadmill for Training: Complete Guide for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/7bdbc185-c4a3-475d-bf68-cdfdc137ecb3/Screenshot+2026-03-09+170402.png Blog - How to Use a Treadmill for Training: Complete Guide for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/5c7ef23b-d862-45f3-9c9a-45b624d2c334/Screenshot+2026-03-09+170725.png Blog - How to Use a Treadmill for Training: Complete Guide for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/26bece7b-ae25-475a-8a8d-c66545ebeb1b/Screenshot+2026-03-09+170849.png Blog - How to Use a Treadmill for Training: Complete Guide for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/1773882657292-FTK6YWCKZ4P8HFTFCJZQ/unsplash-image-CC8kc3ONwtk.jpg Blog - How to Use a Treadmill for Training: Complete Guide for Runners - Use a 1% incline to simulate outdoor running resistance. Stay upright with relaxed arms and a slight lean forward. Avoid holding the handrails – this can reduce workout effectiveness and compromise form. Mix it up with speed intervals, hill repeats, or progression runs to avoid plateauing. https://www.rechargephysiotherapy.com/blog/chiro-vs-physio monthly 0.5 2026-03-05 https://www.rechargephysiotherapy.com/blog/how-movement-helps-recovery monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/1742512689775-11VFBN762VFB053LRVOJ/20230106_140838.jpg Blog - Why Rest Isn’t Always Best: The Truth About Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rechargephysiotherapy.com/blog/understand-your-back-pain monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/27dff8a6-b78a-4468-a250-973a48f23e50/spondolyosis.png Blog - Spondylosis, Spondylolysis &amp; Spondylolisthesis: What They Mean for Your Back</span> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/80cfc1c0-9b37-435c-8d2d-dfd551ec22fd/IMG_0425.jpg Blog - Conquer the Wilderness: Trail Races near Victoria, BC in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/d8d57b46-669d-4ebc-b7e0-fc06cab1fb7f/IMG_2901.jpg Blog - Conquer the Wilderness: Trail Races near Victoria, BC in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6084e3cb6135c83003803879/fa13d905-54b5-4c3e-8486-96bda93c32cd/IMG_1811.jpeg Blog - Conquer the Wilderness: Trail Races near Victoria, BC in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rechargephysiotherapy.com/blog/ultimate-running-injury-guide monthly 0.5 2026-02-28 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