Rehab on Tap

Rehab on Tap Rehabilitation and injury prevention videos for BJJ, MMA, striking, and overall quality movement! She also trained Muay thai for 5 years previously.

Rehab on Tap is operating out of the Advanced Wellness Clinic in the Douglasdale Professional Centre . Christine Mac has been a physiotherapist for over ten years, and currently trains Brazilian Jiu-Jitsu and dabbles in Crossfit. She is combining her physiotherapy knowledge and skills with her familiarity with these sports to provide sport-specific rehabilitation and injury prevention videos for B

razilian Jiu-Jitsu, MMA, and other martial arts injuries! Many of the videos will also apply to other sports as well. IG:

06/18/2026

Physio exercises are sometimes perceived to be only low load resistance band exercises, very basic supine core work, and mobility. This can be true in the early stages of an injury, where we are trying to regain muscle activation and maintain functional movement without aggravating the tissue or eliciting a protective or heightened inflammatory response. Also, yes, we do use modalities such as needling and cups to help decrease pain.
However, as tissue healing progresses and pain decreases, we need to progressively overload the tissue to encourage proper tissue remodelling and ensure that the injured area regains strength and capacity. This involves increasing the resistance by using heavier external loads such as weighted barbells, dumbbells, resistance cables, kettlebells, etc. (If someone does not have regular access to this type of equipment, there are other ways to increase the loading, but that is a different post topic).

Injury recovery also involves incorporating a gradual return to your sports, whether that’s grappling, CrossFit, running, or biking.
So, all exercise equipment can be considered physio equipment ! What is your favourite physio equipment ? (No judgment if you do say Shepherd’s hook haha).

I really had intended to post about training BJJ while pregnant, and then earlier postpartum… but mom life and mom brain...
06/09/2026

I really had intended to post about training BJJ while pregnant, and then earlier postpartum… but mom life and mom brain took over, so here I am at at just over 17 months postpartum posting about it 😬.

I honestly thought that my BJJ fitness (or lack thereof) would be the biggest change coming back to the mats postpartum. In reality, it was almost everything else! In the slides I mention a combination of my own postpartum changes that I noticed as well as those reported by my clients who train.

I do want to emphasize that returning to BJJ postpartum will be different for absolutely everyone as it will depend on your birth injuries (if any), birth complications, as well as other factors such as your baby health and needs, your support network, etc. So, as always, please consult a health care professional, ideally a pelvic floor physiotherapist (like myself 😜) before returning to BJJ.

For those moms who have older children, if you still experience core and pelvic floor issues, then you would still benefit from seeing a pelvic floor physio as well!

Please comment below if you found this helpful or relatable! Please also comment if you have anything to add as I am sure I missed a couple of things!

05/11/2026

Also, your other limb is the same age, and children can get injured. 💁🏻‍♀️
Many different factors can contribute to injury, such as poor sleep, overtraining, undertraining, improper technique, stress, poor stability, etc., but age alone is almost never the reason.
So, stop blaming your age and work on things you can control! 👊🏼 👊🏼

05/11/2026

😝 Also, your other limb is the same age, and children can get injured. 💁🏻‍♀️
Many different factors can contribute to injury, such as poor sleep, overtraining, undertraining, improper technique, stress, poor stability, etc., but age alone is almost never the reason.
So, stop blaming your age and work on things you can control! 👊🏼 👊🏼

We often get asked questions like: ▪️My friend had the same injury and it took him a year to recover, will it take me th...
04/21/2026

We often get asked questions like:
▪️My friend had the same injury and it took him a year to recover, will it take me that long?
▪️My neighbour had the exact same thing and he needed surgery. Can you refer me to a surgeon?
▪️My buddy had the same injury and he was back on the mats in a week, why is mine taking longer?
▪️My training partner had the exact same injury and said the only thing that worked was peptides. Should I take them?

These are all valid questions because when we have a big injury, the future seems bleak. It feels like a long road ahead, so we want to make sure that path is clear and as short as possible, and we are desperate for answers and shortcuts.

Realistically though, recovery timelines differ for everyone because all of the seemingly insignificant factors listed in the post actually make a significant impact on recovery time and return-to-sport. Your rehab journey is truly your own, just like how you and friend can go on a vacation together and each have completely different experiences.

So, it is natural to compare stories and share experiences and tips, but try not to compare progress as you may feel behind as often as you feel ahead. Also, especially try not to compare to a professional athlete unless you are one yourself!

If you are in Calgary, you can come see us for a program that is tailored to your needs !

📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

04/01/2026

We have had patients enter the clinic with fully torn ACLs thinking that they just “tweaked their knee”, as well as patients that have been barely able to remove their coats due to pain, yet had no significant findings on imaging.

Pain levels are not correlated with injury severity nor extent of tissue damage because pain is complex and multifactorial. So, high levels of pain do not necessarily indicate a more serious injury, and low levels of pain do not necessarily mean that your injury is mild.

If you have hurt yourself and want to know “what the issue is”, “how bad it is”, or what to do, come for an assessment! We as physios will assess your injury/pain and provide a diagnosis and treatment plan so that you can manage your pain and return to the activities that you love !

03/25/2026

Using a break fall to land properly helps to disperse the impact of the fall and prevent injuries such as a whiplash, joint contusions, head trauma, concussion, and all the many possible FOOSH (Fall On an OutStretched Hand) injuries such as elbow dislocations and wrist fractures .

The video only shows the main elements of a back break fall, but the same principles apply to front and side break falls:
•Tuck your chin
•Round your shoulders/upper spine
•Smack your arms down at a 45 degree angle way from your body as you land.
•Exhale on impact

Also, a proper break fall should make one loud sound; it should not sound flimsy or like a splatter. It should look and feel solid and not painful.

What you DON’T want to do is post out a hand to try to break your fall!

Fun fact: we had to demonstrate perfect break falls to pass my gymnastics class in university!
Personally, I also think this should be a required skill for all BJJ practitioners.

Hope that helps! Please share if you found this helpful! Tag a friend who lands like a floppy fish 🐟
👊🏼 👊🏼

Thanks .sharlene for filming!

03/04/2026

It is a common misunderstanding that we should have a specific posture, maintain it all day, and if we don’t, we will suffer. This is simply not true. Our bodies are meant to move, so it is more important to avoid any prolonged position than to be in any specific position.

Moreover, posture is not necessarily the cause of your pain. There has been research examining the effects of seated posture on back pain that shows the same sitting positions in people both with and without back pain.
Pain is more often a result of insufficient load tolerance-ie. decreased muscle endurance, muscle imbalances, mobility deficits, and muscular weakness. These can contribute to daily discomfort more than any “bad posture”.

So, if you do have pain with sitting or feel like you have poor posture, then physiotherapy can help! We will show you exercises to improve your mobility and muscle endurance, and thereby increase your tissue resilience and capacity. This will lead you to feeling improvements in your overall “posture” and often, your pain will improve as well!

In the meantime, if the way you are sitting hurts, try changing positions or standing. Remember, your best posture is your next posture!

Please comment or share if you found this helpful!

Come see us if you are in YYC!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

02/24/2026

Why be happy when you can be sad? 💁🏻‍♀️ Hopefully the humour was evident here. Less humorously, this video is based on actual advice that patients have told me they have received before.

Of course, sometimes one or two of these may have to be modified in the early stages of an injury. However, these should be TEMPORARY modifications that are progressed with time and healing.

If you are ever told to avoid squatting, bending, heavy lifting, or doing what feels good to you forever; or to quit your sport or favourite physical activity, then hopefully it is a misunderstanding. Or, it could be understandable if there is a serious risk to your health (which is possible in rare circumstances).
Otherwise, you might want to find a health care professional who is in more alignment with your values!

People are always quick to blame their injuries on mobility or age. Perhaps those are easier on the ego?
02/10/2026

People are always quick to blame their injuries on mobility or age. Perhaps those are easier on the ego?

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Suite 111/11420 27 Street SE
Calgary, AB
T2Z3R6

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