Pain Free Health Clinics

Can't touch your toes anymore? 👀
Tight hamstrings, hips, and lower body muscles can limit flexibility and make everyday movements feel more difficult.
These stretches may help:
• improve flexibility
• reduce muscle tightness
• improve hip and hamstring mobility
• support better movement quality
Mobility is something you can continue to improve at any age. ✨
💬 Save this routine and give it a try.
📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]

Dupuytren's Contracture is a condition that causes tissue in the palm to thicken and tighten over time, which can gradually pull the fingers toward the palm.
Shockwave Therapy may help:
• improve tissue mobility
• reduce tightness through the hand
• support hand function
• help maintain mobility and movement
Early intervention may help support better long-term hand function and comfort.
💬 Comment "HAND" if you'd like to learn more.
📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]

A total knee replacement may be recommended when severe arthritis causes significant wear and tear within the knee joint, leading to pain, stiffness, and difficulty with everyday activities.
During the procedure, damaged joint surfaces are removed and replaced with specialized implants designed to help restore movement and improve function.

A total knee replacement may help:
• reduce knee pain
• improve mobility
• improve daily function
• support a better quality of life
Understanding how common procedures work can help make the recovery journey feel less overwhelming. 💪

💬 Have questions about knee replacement recovery? Let us know below.

📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]

Meet Priyanka, a Physiotherapist from the Pain Free Health Clinic South Surrey team. 👋

Priyanka is passionate about helping patients move better, recover from injuries, and get back to the activities they enjoy.

Using a combination of hands-on treatment and evidence-informed care, she works with patients to support recovery, improve mobility, and help them achieve their goals.

📍 Now seeing patients in South Surrey
🌐 www.painfreehealth.ca
📧 [email protected]

💬 Say hello and help us welcome Priyanka to the team!

Want stronger legs without jumping? 👀
The split squat hold is a simple but effective exercise that helps build lower body strength, stability, and muscular endurance with minimal impact on the joints.
It may help:
• strengthen the quads and glutes
• improve knee stability
• build muscular endurance
• support balance and movement control
You don't always need explosive movements to build strength—sometimes holding a position can be just as effective. 💪
💬 How long can you hold it? Let us know below!
📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]

Why does getting down to the floor feel so hard? 👀
As mobility decreases, simple movements like bending, squatting, and getting up from the floor can start to feel more difficult.
These stretches may help:
•⁠ ⁠improve flexibility
•⁠ ⁠reduce stiffness
•⁠ ⁠support hip and leg mobility
•⁠ ⁠improve overall movement quality
Staying mobile can help you continue doing the activities you enjoy with greater ease. ✨
💬 Save this routine for later.
📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]

Do your legs feel weak or tired? 👀
Wall sits are a simple but effective exercise that helps strengthen the muscles that support your legs and knees while improving muscular endurance.
They may help:
• improve lower body strength
• support knee stability
• build muscular endurance
• improve confidence during daily activities and exercise
Sometimes the most effective exercises are also the simplest. Consistent strengthening can help support better movement and function over time. 💪

💬 Comment below and let us know how long you can hold a wall sit!
📍Richmond | Ladner | Surrey | Langley
🌐 www.painfreehealth.ca
📧 [email protected]