Pain Free Health Clinics

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Pain Free Health Clinics Multidisciplinary clinics in Richmond, Ladner, South Surrey and Langley.

Our health team consists of Physiotherapists, Chiropractors, Acupuncturists, Registered Massage Therapy, Counselling, Kinesiologists, and Medical Doctors all dedicated to your health

10/13/2026

Runners, don't forget about your hips! 🏃‍♀️

Your hips play an important role in running, helping control leg movement, support stability, and keep you moving through each stride.

These 6 exercises target different hip movements, including flexion, extension, abduction, adduction, external rotation, and internal rotation. Building strength across these movements can support hip control and help you work toward your running goals.

Remember, the right exercises and intensity depend on your current strength, training demands, and any symptoms you may be experiencing.

Save this for your next strength session! 💪

📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Newton - Coming Soon
🌐 www.painfreehealth.ca
📞 (604) 553-8435

Happy Thanksgiving from all of us at Pain Free Health Clinic! 💗Wishing you and your loved ones a wonderful day filled wi...
10/12/2026

Happy Thanksgiving from all of us at Pain Free Health Clinic! 💗

Wishing you and your loved ones a wonderful day filled with gratitude, happiness, and special moments with family and friends. We're thankful to be part of your journey toward better health and well-being.

Enjoy the holiday! 🍂

10/12/2026

Pain Free Health Newton is coming soon! 👀

Take a sneak peek at the progress of our new clinic at 128th Street and 76 Avenue in Surrey, BC!

Our new space is taking shape, and we're excited to bring Pain Free Health closer to the Newton community. There's still work to be done, but we can't wait to share more as the clinic comes together.

📍 Newton, Surrey, BC
🛠️ Clinic construction underway
💪 Physiotherapy • Chiropractic • Registered Massage Therapy (RMT)

Follow Pain Free Health for more construction updates, team introductions, and future appointment information.

We're also hiring physiotherapists, chiropractors, and registered massage therapists for our Newton clinic! Interested? Contact [email protected] to learn more.

A new space for movement, recovery, and better health is on the way. Stay tuned! ❤️

10/11/2026

Experiencing pain on the inside of your knee? 🦵🏃

Inner knee pain can affect how you walk, exercise, and run, especially when you're training for longer distances. Medial knee pain can have several contributing factors, and understanding what's causing your symptoms is important before returning to high-impact activities.

Kinesiology taping may be used as part of an individualized approach to help support movement, depending on your symptoms and needs. However, taping alone doesn't guarantee pain relief or prevent injury.

Whether you're preparing for a marathon or getting back into your running routine, pay attention to persistent knee pain and avoid pushing through symptoms that worsen.

If inner knee pain is affecting your running, a physiotherapy assessment can help identify contributing factors and guide your rehabilitation and return-to-running plan.

🏃 Working toward your next running goal? Take care of your knees along the way.
📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon
🌐 www.painfreehealth.ca
📞 (604) 553-8435

🌟 Clinician Spotlight: Harmeen!We're grateful to Arsh Kang for sharing this wonderful feedback about Harmeen, our Regist...
10/10/2026

🌟 Clinician Spotlight: Harmeen!

We're grateful to Arsh Kang for sharing this wonderful feedback about Harmeen, our Registered Massage Therapist! ❤️

It's great to hear that Arsh appreciated Harmeen's outstanding RMT care and her focus on relieving muscle tension and supporting recovery.

Thank you, Arsh, for taking the time to share your experience and for recognizing Harmeen's care and dedication!

If you're looking for a Registered Massage Therapist who focuses on your needs and recovery goals, Harmeen and our multidisciplinary team are here to support you.

📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon

🌐 www.painfreehealth.ca
📞 (604) 553-8435

10/10/2026

Want bulletproof knees for running? 🏃 Try these 5 exercises to build strength and control.
Running places repeated demands on your knees and the muscles that support your lower body. Strength training can help prepare your body for the demands of running and support better movement control.

Here are 5 exercises to add to your running strength routine:
1️⃣ Step Downs – Practise controlled movement and knee stability.
2️⃣ Bulgarian Split Squat – Challenge single-leg strength and lower-body control.
3️⃣ Split Stance Heel Raise – Strengthen your calves, which help you push off while running.
4️⃣ Single-Leg Swiss Ball Curls – Work your hamstrings while challenging stability.
5️⃣ Backwards Treadmill Walk – Work on lower-body strength and movement control.

💡 Remember, no exercise makes your knees completely injury-proof. Start at a level that suits your ability and gradually progress as your strength and tolerance improve.

If knee pain is affecting your runs, a physiotherapy assessment can help identify contributing factors and guide your exercise plan.

💬 Which exercise would you find the most challenging? Comment below! 👇
📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon

🌐 www.painfreehealth.ca
📞 (604) 553-8435

10/09/2026

3 exercises from a physiotherapist to do if you sit a lot! 🪑

Do your hips feel stiff after sitting at your desk, working from home, or spending hours driving? Adding simple hip mobility exercises to your daily routine can help you work on hip movement, flexibility, and control.

Here are 3 exercises to add to your routine:

1️⃣ Half Kneeling Knee Raises
Work on hip mobility and movement control.

2️⃣ External Rotation Hip Rockers
Explore hip external rotation and comfortable hip movement.

3️⃣ Supine Internal Rotation
Work on hip internal rotation while lying on your back.

💡 Why does hip mobility matter?

Your hips move in different directions during everyday activities like walking, bending, squatting, and getting up from a chair. Regular movement breaks and appropriate mobility exercises can help you avoid staying in one position for too long.

Remember, these exercises aren't a one-size-fits-all solution for hip stiffness or pain. Move within a comfortable range and avoid forcing any movement. If hip pain or restricted movement persists, a physiotherapy assessment can help determine which exercises are suitable for you.

💬 Comment “MOVE” if you spend most of your day sitting! 👇

📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon

🌐 www.painfreehealth.ca
📞 (604) 553-8435

10/08/2026

Struggling with knee pain? 🦵 See how Clinical Pilates can help.

Knee strengthening doesn’t always have to mean squats, lunges, or putting your full body weight through a painful joint.
Clinical Pilates allows our therapists at Pain Free Health to modify exercises so patients can work on strength, control, stability and mobility while carefully managing how much load goes through the knee.
In this exercise, the patient is using the Pilates reformer to strengthen the muscles that support the knee while avoiding the demands of full body-weight exercise.
Clinical Pilates may be incorporated into rehabilitation for:
•⁠ ⁠Knee pain and weakness
•⁠ ⁠Osteoarthritis
•⁠ ⁠Patellofemoral pain
•⁠ ⁠Meniscus and ligament injuries
•⁠ ⁠Post-surgical rehabilitation
•⁠ ⁠Reduced mobility or deconditioning
•⁠ ⁠Returning to walking, stairs, work and sport

The goal isn't to avoid loading the knee forever. It's to find the right amount of load now and progressively build the knee's capacity as it gets stronger.

📍 Clinical Pilates available at Pain Free Health
📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon
🌐 www.painfreehealth.ca
✉️ [email protected]

🧠 Join us tonight at 8 PM for our LIVE ONLINE Concussion & Vestibular Rehab session!Awnee Pandey, Physiotherapist and co...
10/08/2026

🧠 Join us tonight at 8 PM for our LIVE ONLINE Concussion & Vestibular Rehab session!
Awnee Pandey, Physiotherapist and concussion course-trained clinician, will be sharing a 30-minute overview + Q&A on concussion and vestibular rehabilitation.

📅 Tonight, October 7
⏰ 8:00 PM
💻 Online Session

Want to join us? Check our Story for the link to join! 👆
See you tonight! 🙌

10/07/2026

Hips feeling stiff or tight? These 5 hip mobility exercises can help you work on your range of motion, movement control, and overall hip mobility.

Limited hip mobility can make movements like walking, squatting, bending, exercising, or getting up and down feel more restricted.
Adding regular mobility work to your routine may help you move more comfortably and maintain healthy movement. If you’re experiencing persistent stiffness, pain, or limited movement, a physiotherapy assessment can help determine what exercises are appropriate for you.
Save this routine and give your hips some movement today. 👀

📍 Richmond | Ladner | South Surrey | Langley
📍 Maple Ridge | Coming Soon
🌐 www.painfreehealth.ca
✉️ [email protected]

Address

101-15350 Croydon Drive
Surrey, BC
V3Z1H4

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

(604)5538435

Website

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