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Prevail Rehab & Performance Helping you live an active & pain-free life 🏃🚴🏌️
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09/08/2026

“Your core is weak” has become an easy explanation for low back pain.

But low back pain isn’t automatically a strength problem within the core.

Dead bugs and basic trunk exercises can absolutely have a place in rehab, especially when someone needs to learn better control.

But if you’re already capable of squatting and deadlifting significant loads, it’s worth looking beyond simply trying to make your core “stronger.”

Look at the entire system:
• Hip function
• Foot mechanics
• Ribcage position and movement
• Training volume
• Load management
• Exercise selection
• Movement strategy

Your body doesn’t operate as isolated muscles working independently from one another.

Sometimes the core needs to be addressed.

Sometimes the core is already more than strong enough, and something else needs attention.

Good rehab isn’t about finding the easiest explanation.

It’s about figuring out what actually needs to change.

09/05/2026

Being told you have a “weak core” doesn’t mean you need to spend months doing dead bugs.

Dead bugs can be a great starting point, especially when you’re learning how to control your trunk.

But if the goal is to actually build core strength, eventually you need to progressively load it.
Just like any other muscle, the core needs enough resistance and progressive overload to adapt.

That might mean cable crunches, carries, loaded flexion, anti-rotation work, or other movements depending on your goals and what you can tolerate.

The exercise that helped you start isn’t necessarily the exercise that gets you to the finish line.

09/05/2026

After being unable to exercise for months, Andrea finally went for that first run.

And her reaction afterward was probably our favourite part of her entire story.

Note: Individual results may vary. Patient experiences described here are unique and may not reflect the outcome of every patient.

09/02/2026

If your feet don’t absorb and transfer force efficiently, the rest of your body has to find another way often increasing stress at the knees, hips or low back.

These are three great drills to improve how your feet interact with the ground:

• Heel-to-toe lunge with high knee
• Foot rocking
• Pogos

Better feet won’t solve every case of knee, hip, or back pain, but they give the rest of the body a much better foundation to move from improving overall movement quality and stimulus.

09/01/2026

After months of trying to fix her shin pain, Andrea came to Prevail Rehab feeling skeptical

Especially when she heard how quickly Dr. Brett thought things could change

She wasn’t convinced, but something about that first visit made her want to keep going

09/01/2026

Jumper’s knee isn’t just something you need to “rest until it goes away.”

In most cases, the tendon needs the right amount of load, not no load.

The goal is to gradually build its capacity while also improving how the rest of the leg does its job. Stronger hips, better knee control, and ankles that move well all play a role in helping you get back to running, jumping, and training with confidence.

If you’ve been dealing with patellar tendon pain that’s not improving, it might be time for a different approach.

Book a free Discovery Visit at Prevail Rehab & Performance, and let’s build a plan to get you back to doing what you love.

08/31/2026

Our torso angle should be a choice not a compensation.

A slight forward lean during a split squat or Bulgarian split squat isn’t wrong. In fact, it can increase the demand on the glutes by putting them in a more lengthened position.

The problem is when you can’t maintain a fixed torso angle throughout the rep.

If your torso is constantly drifting forward and back, you’re losing a stable platform to load the hips and legs.

That often means a less consistent stimulus for muscle growth and unnecessary compensation through the low back.

Whether you choose a more upright torso or a forward lean, SET THE ANGLE and OWN IT throughout the set.

08/29/2026

Tibialis raises are a great exercise for shin splints.

But they aren’t the entire rehab program.

The muscles on the front of your shin need to be strong, but they also need an ankle beneath them that moves well.

Walking and running require the shin to translate and rotate over the foot with every step.

If those mechanics are limited, the tissues at the front of the leg often end up working harder than they should.

That’s why good rehab combines progressive strengthening with exercises that improve ankle and shin mechanics under load.

08/28/2026

A lot of people spend more time “activating” than actually getting ready to squat.

If your goal is to squat well, your warm-up should probably look a little more like a squat.

That’s why I usually lean towards things like walking lunges, B-stance RDLs, or hip airplanes.

They put your hips, knees, and pelvis through positions you’ll actually use in the lift, making the transition into your working sets feel much smoother.

The best warm-up isn’t the one with the most exercises, it’s the one that prepares you for the movement you’re about to train.

08/27/2026

Pain doesn’t always mean damage.

Sometimes the alarm is accurate. Sometimes it has become overly sensitive.

A proper assessment helps figure out what’s actually driving your pain and what to do next to progress forward and get back to what you love most!

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Toronto, ON
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