Royal City Physio

Royal City Physio Physiotherapy Clinic in New Westminster, BC. Our #1 Priority is our Clients Located in New Westminster at 450 E.

Our physiotherapists provide treatment to increase mobility, decrease pain and prevent injuries. Royal City Physiotherapy is a unique sports physiotherapy clinic where our registered physiotherapists aim to provide treatment specific to each patient’s individual needs. Our physiotherapists are experienced in providing treatment to increase mobility, decrease pain and prevent recurrence of injuries

. Columbia St, adjacent to Caps Bicycles, we are only 2 blocks North of Royal Columbian Hospital and close to Sapperton skytrain station. Our clinic boasts easy drive-up free parking, a modern open-concept gymnasium setting and a team of knowledgeable physiotherapists ready to take on your physiotherapy needs.

Get your legs ready for hiking season 🥾If you’re planning on hitting the trails this summer, adding some lower extremity...
08/04/2026

Get your legs ready for hiking season 🥾

If you’re planning on hitting the trails this summer, adding some lower extremity single-leg exercises into your workout routine is a great way to prepare your body for the demands of some uphill battles.

Hiking requires strength, control, and stability — especially when navigating uneven terrain and those challenging downhill sections. We suggest you try adding some balance and stability work to help build confidence on the trails.

Swipe left for a few of our recommendations:
1️⃣ Single leg step ups – great for building strength and control for uphill climbs
2️⃣ Lunges onto a BOSU or balance board – challenge your balance and stability
3️⃣ Hamstring curls on a ball – help prepare your legs for the demands of the downhill

Keep it simple with 3 sets of 8–10 reps. If you want to make it more challenging, add some weight to your step ups or lunges.

A little preparation now can keep you out on the trails all season 👌

Did you know we carry Pillowise? 💤Pillowise offers a personalized pillow solution designed to help support better sleep ...
07/28/2026

Did you know we carry Pillowise? 💤

Pillowise offers a personalized pillow solution designed to help support better sleep and reduce neck and back discomfort.

These custom-fit pillows come in a variety of sizes and densities and are selected based on your individual measurements and preferences. During your assessment, one of our physiotherapists will take measurements and discuss your symptoms, sleep habits, shoulder width, neck curvature, and comfort preferences to help determine which pillow may be the best fit for you.

Pillowise can be a great addition to a physiotherapy treatment plan if you're dealing with neck or back pain, waking up feeling stiff, or struggling to find a comfortable sleeping position.

Interested in learning more? Ask us about Pillowise at your next visit! 😊

Elbow UCL InjuriesA proper assessment helps determine the severity of the injury and create the right treatment plan. Ou...
07/22/2026

Elbow UCL Injuries

A proper assessment helps determine the severity of the injury and create the right treatment plan. Our clinicians assess elbow stability, strength, mobility, and the demands of your sport to guide your recovery.

Treatment may include activity modification, strengthening, manual therapy, and taping techniques to support the elbow and help you safely return to play.

Dealing with elbow pain or a suspected UCL injury? Book an assessment with one of our physiotherapists online or call 604-553-1203.

Elbow pain is often related to repetitive gripping, lifting, throwing, or racquet sports. Common conditions include tenn...
07/14/2026

Elbow pain is often related to repetitive gripping, lifting, throwing, or racquet sports. Common conditions include tennis elbow and golfer’s elbow, both tendon overuse injuries that can become persistent without the right management.

Shockwave Therapy can be helpful when symptoms are lingering or progress has plateaued. It uses acoustic waves to stimulate the body’s natural healing response, improve blood flow, and support tendon repair.

It is most effective when combined with physiotherapy and a progressive strengthening program to address the underlying cause and restore function.

If you are interested speak with your physiotherapist at your next visit or call us at 604-553-1203.

Not all elbow pain is as straightforward as it seems.The elbow is home to ligaments, tendon attachments, joints, and a n...
07/07/2026

Not all elbow pain is as straightforward as it seems.

The elbow is home to ligaments, tendon attachments, joints, and a network of nerves that travel from your neck to your hand. Sometimes pain that feels like tennis elbow or a tendon injury is actually coming from nerve irritation or tension, which is why getting the right diagnosis matters.

The elbow also absorbs significant forces during throwing, catching, racquet sports, lifting, and other overhead activities, making it a common site for repetitive strain injuries.

Rather than relying on online searches or self-diagnosing, have your elbow assessed by a physiotherapist so you know exactly what's causing your pain and can start the right treatment.

If you're dealing with a new elbow injury or pain that just isn't settling, we'd be happy to help. Book online at royalcityphysio.com or give us a call at 604-553-1203.

Different sports place different demands on the neck — which means rehab and strengthening needs are not a one-size-fits...
06/30/2026

Different sports place different demands on the neck — which means rehab and strengthening needs are not a one-size-fits-all.

Athletes in contact and high-speed sports like hockey, rugby, lacrosse, and soccer often benefit from sport-specific neck strengthening to improve stability, support performance, and help reduce the risk of injury during play. Strong neck muscles may also play a role in helping manage forces experienced during contact and can be an important part of concussion and whiplash rehabilitation.

Our clinicians work one-on-one with athletes to build individualized rehab and strengthening programs tailored to the unique demands of their sport. From post-concussion recovery to neck strain and whiplash injuries, we go beyond general rehab to help athletes safely return to play.

With additional training in sports physiotherapy, our team understands the demands of competitive sport and how to support recovery.

Three generations, one clinic 🫶Manjeet, Surjeet, and Naseeb have been coming to our clinic for many years and are famili...
06/23/2026

Three generations, one clinic 🫶

Manjeet, Surjeet, and Naseeb have been coming to our clinic for many years and are familiar faces around here. Over time, all three have benefited from physiotherapy for their own individual needs.

Although they often attend the clinic together, each works with a different physiotherapist, showing that treatment is always tailored to the person, their goals, and what works best for them.

We appreciate being a small part of their healthcare journey and supporting multiple generations of the same family over the years.

Desk Exercises for Neck Pain 💻Long hours at a desk can lead to stiffness, tension, and neck pain. Our physiotherapist Si...
06/17/2026

Desk Exercises for Neck Pain 💻

Long hours at a desk can lead to stiffness, tension, and neck pain. Our physiotherapist Sim Dosanjh demonstrates 4 simple exercises you can do throughout the workday with little to no equipment.

1. Simple Neck Stretch: Look down and to the side to gently stretch the muscles that commonly become tight with desk work. Hold for 10–20 seconds.

2. sometric Neck Extension: Push your head back into your hands to create resistance and activate your neck extensor muscles. 5 reps x 5–10 second holds.

3. Shoulder External Rotation with a Resistance Band: Keep a resistance band at your desk, bend the elbows and pull the band apart, working your shoulder rotators, 2–3 sets of 10 reps.

4. Desk Lat Stretch: Lean forward with your arms straight and slide your chair back to stretch your sides and upper back. Hold for 10–30 seconds.

These exercises are a great way to break up long periods of sitting and keep your neck, shoulders, and upper back moving throughout the day.

👉 Save this post for your next desk break.

Not all neck pain is the same — and understanding the cause is an important part of finding the right treatment. Here ar...
06/09/2026

Not all neck pain is the same — and understanding the cause is an important part of finding the right treatment. Here are a few common types of neck pain we see in clinic 👇

➡️ Postural Neck Pain
Often linked to long hours at a desk, driving, studying, or looking down at devices. This type of pain usually develops gradually and can come with stiffness, tension headaches, or tight shoulders.
✔️ Treatment may include posture education, strengthening exercises, mobility work, and hands-on therapy.

➡️ Trigger Point Pain
Trigger points are tight, irritated spots within muscles that can cause local pain or pain that travels into the head, shoulders, or upper back. Stress, overuse, and poor posture can all contribute.
✔️ Treatment may include massage/manual therapy, IMS or dry needling, stretching, and exercise.

➡️ Wry Neck
This can appear suddenly, often waking up with sharp pain and difficulty turning your head to one side. Muscles become irritated and protective, causing stiffness and spasm.
✔️ Treatment may include gentle movement, manual therapy, heat, taping, and guided exercises to restore mobility.

➡️ Whiplash
Common after motor vehicle accidents or sudden impacts, whiplash occurs when the neck moves rapidly back and forth. Symptoms can include pain, stiffness, headaches, dizziness, and difficulty moving the neck.
✔️ Treatment may include gradual exercise, pain management strategies, manual therapy, and individualized rehab to support recovery.

If neck pain has been bothering you, an assessment can help determine what’s contributing to your symptoms and what treatment approach may help most. Book an appointment with us online or by calling 604-553-1203.

Neck pain is one of the most common issues we treat in the clinic. Whether it’s from long hours at a desk, poor posture,...
06/02/2026

Neck pain is one of the most common issues we treat in the clinic. Whether it’s from long hours at a desk, poor posture, stress, a whiplash injury, or everyday wear and tear, neck pain can make day-to-day activities uncomfortable and frustrating.

Our physios use a variety of evidence-based treatment techniques to help reduce pain, improve movement, and support recovery. Treatment may include manual therapy, exercise therapy, IMS/dry needling, taping, and other pain management strategies tailored to your needs.

If you’ve been dealing with ongoing neck pain, stiffness, or a recurring injury, we’re here to help.
Book with us online or by calling 604-553-1203

Address

450 Columbia Street E # 101
New Westminster, BC
V3L3X5

Opening Hours

Monday 9am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 2pm
Saturday 7am - 2pm

Telephone

+16045531203

Website

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