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

09/16/2026

Arm bar injuries can range from UCL sprains (the most common) and compensatory muscle spasms to more significant injuries such as an elbow dislocation and/or coronoid process fracture.
Rehab is not just “avoiding letting anyone grab that arm”! There are progressive exercises that will help regain strength, mobility, stability; and most importantly, trust in letting your elbow get into positions where it may be hyperextended again!
Your rehab exercises will depend on the injuries that you sustained from the arm bar, and different exercises will be appropriate at different times depending on your stage of recovery.
For proper guidance, it is recommended to see a physio near you!
If you are in Calgary, you can come see us!
Link in bio to book.

P.S. This video took WAY longer than it should’ve to edit and the sound is still mismatched 🙈… please like, comment, or share if you found this helpful at all to make it feel like spending half my evening on this was worthwhile 😅😂



Cover 📸: an oldie from Autumn Skye Photography

09/01/2026

Leg lock problems! Although these exercises are legitimate rehab exercises for the conditions listed, in this case, I just had a small cramp/tightness in my second flexor digitorum longus tendon after training no gi today, likely from pointing my toes to hide my heel to avoid heel hooks .
So, I did the exercises in the video to loosen all of my plantar muscles to help, and it helped!

Not every pain is an injury, and many exercises can serve many different purposes depending on the situation.

If you have foot pain (or pain anywhere), see a physio near you for guidance !

If you are in Calgary, you can see us ☺️

📍 111-11420 27 St SE
rehabontap.com

08/21/2026

Sorry that your life has been derailed… let’s see 5 more squats please!

P.S. No I do not know why I am standing with my hand on my stomach like that 😂 but we filmed this in one take so I wasn’t redoing it !

07/31/2026

There are other modification options too of course, such as B-stance deadlift, trap bar deadlifts, elevated deadlifts, etc.

I like the drop deadlift modification for when patients feel comfortable enough to perform the lift, but do not have the strength nor endurance to control the descent for many reps.

I also like it for patients who I want to lift without residual soreness, because in a rehab setting, the residual soreness is sometimes interpreted as a setback or creates a fear response-neither of which I want when I am trying to rebuild trust or confidence in a movement.

In a strength training setting, it is a great way to build strength with decreased residual soreness!

Please comment if you ever use drop deadlifts!

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 !

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Suite 111/11420 27 Street SE
Calgary, AB
T2Z3R6

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