Pain Free Health Clinics

Feel that tight pull behind your legs every time you bend down? 👀

Your hamstrings play a role in movements like bending, walking, running, exercising, and reaching toward the floor. When they feel stiff, some of those movements may feel more restricted.

The Straight Leg Hamstring Stretch is one simple way to work on hamstring flexibility. Keep the movement controlled, gradually move into a comfortable stretch, and avoid forcing yourself deeper just to get more range.

And if that “tightness” keeps returning despite regular stretching, it may be worth looking beyond flexibility alone. Strength, activity demands, movement tolerance, or other factors may also need to be considered.

Always dealing with tight hamstrings? Comment “HAMSTRING” and our team can help you understand what your next step could be.

📍 Richmond | Ladner | South Surrey | Langley
📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

Your shoulders don’t move in just one direction—so strengthening them doesn’t have to either. 💪

Shoulder abduction, shoulder flexion, and overhead pressing challenge the shoulder through different movement patterns and loading demands.

➡️ Abduction: lifting the arm out to the side
➡️ Flexion: lifting the arm forward
➡️ Shoulder press: building strength through an overhead movement

Depending on your goals and current abilities, training different directions can be part of developing shoulder strength, control, and capacity for everyday activities, exercise, work, or sport.
The right exercises, resistance, and progression will be different for everyone—especially when recovering from an injury or dealing with shoulder pain.

Want to build stronger, more capable shoulders? Comment “SHOULDER” and our team can help you understand your next step.

📍 Richmond | Ladner | South Surrey | Langley
📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

Want to stay comfortable and mobile as your body changes throughout pregnancy? 🤰

Pregnancy can change how your body moves and how your pelvis, lower back, muscles, and joints handle everyday activities.
The Webster Technique is a specific chiropractic analysis commonly used during pregnancy. It focuses on pelvic joint function and associated muscles and ligaments, with care adapted to the individual patient.

Depending on your assessment and needs, pregnancy-focused chiropractic care may help support comfortable movement, mobility, and management of pregnancy-related musculoskeletal discomfort.
And an important distinction: Webster Technique is not intended to turn or reposition your baby. The focus is on the pregnant patient and their musculoskeletal function.

Planning your prenatal care and wondering whether chiropractic could be right for you? Comment “MOM” and our team can help you learn more.

📍 Richmond | Ladner | South Surrey | Langley
📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

Tight neck and shoulder muscles with recurring symptoms?

With thoracic outlet syndrome (TOS) and other neck or shoulder concerns, an assessment may look beyond the area that feels tight.
Depending on the individual, treatment may include trigger point techniques, manual therapy, mobility work, movement retraining, and strengthening based on the findings of the assessment.

In this case, the patient also reported experiencing a headache with blurry vision in the right eye. Visual changes shouldn’t automatically be assumed to come from TOS, muscle tightness, or trigger points and should be appropriately medically assessed.

Trigger point work can be one part of treatment, but the bigger goal is to understand the patient’s symptoms, identify relevant contributing factors, and create an individualized rehabilitation plan.

Dealing with persistent neck, shoulder, or arm symptoms? Comment “TOS” and our team can help you understand what your next step could be.

📍 Richmond | Ladner | South Surrey | Langley
📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

Walking differently after an ankle or talus fracture? Your ankle may not be the only area worth assessing. 👀

After a fracture and time in a cast, getting back to your usual walking pattern can take time. Ankle mobility, strength, stability, and weight-bearing capacity may all need to be gradually rebuilt.
But your ankle doesn’t work alone. Your hip, knee, and ankle work together when you walk, use stairs, balance, and return to everyday activities.

That’s why physiotherapy after an ankle fracture may also assess the hip and knee—not just the injured area—and rehabilitation may include mobility work, progressive strengthening, stability exercises, balance training, and gait retraining based on your stage of healing.

Recovering from an ankle or talus fracture? Comment “ANKLE” and our team can help you understand what your next step could be.
📍 Richmond | Ladner | South Surrey | Langley
📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

Low on energy and feeling run-down lately? 👀💧

IV therapy provides a direct way to deliver fluids and selected vitamins and minerals into the bloodstream, bypassing the digestive system.

Depending on your individual needs and the formulation selected, IV therapy may provide:
💧 Hydration support
⚡ Nutritional support for normal energy metabolism
🛡️ Selected vitamins, minerals & antioxidants
✨ Personalized wellness support

IV therapy isn’t one-size-fits-all. Your health history, current needs, medications, and wellness goals should be considered to determine whether IV therapy is appropriate for you and which formulation may best suit your needs.

Curious about IV therapy? Book a consultation with Pain Free Health to explore your options.

📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]

A little behind-the-scenes from our Costco Langley Therapy Day! 👀💗

Our Pain Free Health team had the opportunity to spend some time with the Costco Langley team, connect with their staff, and bring a little movement and wellness support into their workday.

Here’s just a sneak peek of what the day looked like — more to come! 🙌

Thank you to the Costco Langley team for having us! costco_canada

Want to bring a Therapy Day to your workplace or organization? We’d love to connect with your team and create a wellness experience tailored to your workplace. Reach out to Pain Free Health to learn more or book us for your next workplace wellness event.

📞 (604) 553-8435
🌐 www.painfreehealth.ca
✉️ [email protected]