Pills on a table top

Understanding CRPS: a Path to Pain Management and Recovery

Many of our neighbours in the busy city of Halifax, where Atlantic breeze meets vibrant local life, are silently navigating through their days with chronic pain. Chronic Regional Pain Syndrome (CRPS) is one of the most complex and severe conditions. We at One to One Wellness are dedicated to bringing awareness to these lesser-known conditions and offering hope to those who suffer from them.

Guide to Managing Chronic Pain

Chronic pain is a broad term that covers a wide range of conditions, including arthritis, migraines, fibromyalgia and back pain. The road to relief was traditionally paved with medication and therapy. These methods have varied degrees of effectiveness. At One to One Wellness we think that these methods can be valuable but also add another layer of healing: education and empowerment.

A physiotherapy treatment room at 121 Wellness.

Rehab - Helping you get better

Rehab involves combining knowledge of science with your own personal values to explore the changeable and controllable factors in your life. Let the dedicated team of physiotherapists at One to One Wellness support you on your healing journey.

How can Osteopathic Manual Therapy help with pain?

The power of Osteopathic treatment in promoting overall wellness can't be overstated. From treating specific ailments to enhancing your body's natural healing capabilities, Osteopathy offers a holistic approach towards health. At One to One Wellness, we're committed to delivering these benefits straight to you, tailored to your unique needs and conditions.

A silhouette of a pregnant woman.

The Power of Massage Therapy in Pregnancy

Everyone knows, pregnancy is a time of profound changes for the body. As your baby grows, you may experience various physical and emotional challenges. One effective way to navigate these changes and support your overall wellness is through massage therapy.

A massage therapist's hand giving a back massage to a patient.

Osteopathy and Osteoarthritis Management

Your osteopath can also help individuals’ recovery and maintenance after surgery, especially with hip and knee replacements. Contact 121 Wellness for an osteopathic assessment and/or free screening to see if osteopathy is right for you!

Woman engaged in a Virtual Therapy appointment.

What is Virtual Therapy? (Psychology)

Virtual Therapy, also called online therapy or teletherapy, is a valuable new method to complement traditional therapy methods for those who cannot attend in-person appointments. In this blog post, we will explore top questions people have on virtual therapy covering things like what it is and how it works.

Two hands holding each other.

Colorectal Cancer Care

For patients who have been diagnosed with colorectal cancer, physiotherapy can be an important component to promote overall wellness and improve quality of life before, during, and after treatment.

A man working with his Physiotherapist to build arm strength with weights.

What is Physiotherapy?

Are you experiencing new pain? Recently undergone surgery? Suffering from a concussion? Perhaps you’ve been recommended to see a physiotherapist but have no idea about this method of care? Understanding what physiotherapy is and how it can help you overcome your injury or illness doesn’t have to be a research project.


What is tendinopathy? A variety of painful conditions that occur in and around tendons in response to overuse. Tendons are rope-like tissues that attach muscle to bone. For example, your achilles tendon connects your calf muscle to your heel bone. Some of the most common tendons where we see tendinopathy would be: achilles (heel), patellar (knee)and rotator cuff (shoulder). With overuse, tiny tears can be build up within the tendon.

A woman with scarring on her body.

Scar Tissue

Scar tissue can form whenever there is an injury. These injuries can arise from an accident, burn, or surgery just to name a few. In the healing process, normal tissue is replaced by denser, fibrous tissue to ensure the continuity of whatever was injured.

A massage therapist's hand giving a back massage to a patient.

What to expect in a massage for constipation?

A focus on abdominal muscles. The massage can include other areas of the body, depending on where you may be feeling pain, or holding tension.

Mental Health

Good for Your Body and Good for Your Brain

Explore practical tips for enhancing your diet to support your mental health journey.

One To One Physio Space.

What is lymphedema and how your physiotherapist can help

A quick overview of lymphedema, its signs and symptoms, diagnosis, treatment, and management with the help of physiotherapy.

How to take care of your gut health

Take note of these tips to improve your gut health or boost function of your digestive tract.

8 Safety tips for raking leaves this fall

Rake leaves safely with these tips. Keep your yard free of unsightly debris and your body protected from injuries.

Kiwi Chia Seed Pudding

Kiwi Chia Seed Pudding Recipe serves 2 3 T chia seeds 1 cup almond milk or lactose free cows milk 1 T maple syrup 1 tsp vanilla extract 1 cup of purΓ©ed kiwi Top with berries Mix chia seeds and milk of choice well. Add maple syrup and vanilla extract and mix well. Cover and serve.

5 Benefits of full body movement

Here’s why full body movements can be beneficial for your health and overall wellbeing.

What are good bacteria in your gut?

Here’s a common example of good bacteria in the gut and how you can increase its amount.

5 Health benefits of controlling body movements

Here are some good reasons to start paying more attention to your everyday body movements.

What conditions can be treated with physiotherapy?

Here are some health conditions that physiotherapy can help treat.

Can virtual physiotherapy have the same benefits as in-person sessions?

Here are some of the benefits that virtual physiotherapy treatments can offer and why you should consider them.

Quarantine and exercise: 6 Tips to stay physically active

Here are some tips to help you continue exercising even when you’re in quarantine. It isn’t always possible to get to the gym, playing field, or court. And if you’re in quarantine, it’s more challenging to stay active. Chances of engaging in sedentary activities or habits are high.

Can Physiotherapy Help Me After A Vehicle Accident?

Can Physiotherapy Help Me After A Vehicle Accident? If you have unfortunately been involved in a motor vehicle accident and have sustained injuries as a result, physiotherapy treatment is often recommended. What to expect after your accident? Your physiotherapist will do an assessment. This includes getting details regarding your accident injuries, where you’re experiencing pain, […]

How Can a Physiotherapist Help With Hip Pain?

How Can a Physiotherapist Help With Hip Pain? What signs and symptoms might I feel? Hip pain can vary in terms of location (i.e. side of the hip, groin area, buttock) It can also be sharp and intense or feel like a dull ache-it can be worse in the morning or more painful at night […]

Physiotherapy for Irritable Bowel Syndrome

Physiotherapy treatment for irritable bowel syndrome focuses on alleviating its symptoms. 121 Wellness will guide you in making simple lifestyle changes.

What is Myofascial Release (MFR)?

To be put plainly, it is the release of fascia. So to really understand what MFR is we must first dive in and answer the question, what is fascia and the fascial system?

Chronic Condition Management: Where Do You Start?

The number of individuals diagnosed with Chronic Conditions continues to rise globally. A chronic condition is a health condition or disease that is persistent in nature and can develop over time. These conditions include, but are not limited to, Diabetes, Cancer, Obesity, Asthma and COPD.

How Do I Treat A Lateral Ankle Sprain?

How Do I Treat A Lateral Ankle Sprain? What Is A Lateral Ankle Sprain? A lateral ankle sprain occurs typically when the foot rolls inwards. This motion places the ligaments that support the outside of the ankle on stretch. When this occurs too quickly or with too much force that we can’t counteract with our […]

If I Have Chronic Pain, Should Exercise Hurt?

Chronic pain may lead to fear of exercising or doing activities because it hurts. This may lead to a pattern of inactivity.

Words Matter - Tips for a Healthcare Consultation

Here are a couple tips that may come in handy if you feel confused or fearful during/after a consultation with a healthcare professional.

Is your home-office working hard, or hardly working?

Many people do not have a safe ergonomic station to work from home. It is critical to your comfort and wellbeing to have a an ergonomically correct setup.

Lend Me Your Ears

You might be surprised to learn that the ear is a pathway to relaxation and pain relief. As long as you have your ears and your hands you can try this!

What is Osteopathy?

What is Osteopathy? Hello, my name is Sarah and I work as an osteopathic manual practitioner at the One to One Wellness Centre in Halifax. You or someone you know may be living with pain. Maybe you have tried other therapies and/or medication to help manage your symptoms. My goal is to help you understand […]

What is Fibromyalgia?

What is Fibromyalgia? What is Fibromyalgia? Fibromyalgia is a systemic issue characterized by widespread pain, fatigue, fogginess, and tenderness in tendons and muscles.  How do I Treat Fibromyalgia? The best way to treat fibromyalgia is through lifestyle changes that include diet, mobility and resistance training, sleep, pacing and energy management, and returning to things you […]

What can we do about pain?

What can we do about pain? What can we do about pain? Learn about pain: read (David Butler, Patrick Wall, Ronald Melzack, Lorimer Moseley), search the web (,, talk to professionals! Become aware of your body: – sometimes tissues repair but associated protective patterns may not, and that may be creating the persisting pain. […]

What is Pain?

What is Pain? What is PAIN? A leading world pain researcher Lorimer Moseley describes it like this: β€œPain is a CONSCIOUS experience that motivates us to do something to PROTECT the tissues that the BRAIN PERCEIVES to be under threat.  Pain does not provide a MEASURE of the state of the tissues that are perceived to […]


Sciatica Sciatica is the general term for symptoms-mostly numbness/tingling/burning- that occur in the low back and down the back of our leg. We mostly hear it being associated with terrifying diagnoses and terms such as bulging disc, degenerative disc disease, piriformis syndrome and the list goes on. I will touch more on this below. Simplified, […]

Prostate Cancer and Exercise

Prostate Cancer and Exercise November. A month where men become a little warmer and (typically) a little uglier due to a bit more fuzz on that upper lip. One of the main objectives of November is to bring awareness to prostate cancer, the leading cancer diagnosis in men (1). Due to campaigns such as Movember, we […]

How Breast Cancer Can Be Impacted By Movement And Exercise.

How Breast Cancer Can Be Impacted By Movement And Exercise. October is here!  That means we should be seeing the leaves changing color, maybe a bit more rain and a lot more pink ribbons. October is Breast Cancer Awareness Month and with the launch of our new Cancer Rehabilitation Program I thought it would be […]

Concussion Management Seminar

Concussion Management Seminar – Wed., Sept 19th @ 7:00pm People are becoming increasingly aware of the impact and implications of concussions. These are not simply limited to young people in sports. Many people experience issues related to falls, motor vehicle accidents, or even old injuries. We will explore what can be done to help prevent […]

Join Us As We Introduce Our New Cancer Rehab Program

Join Us As We Introduce Our New Cancer Rehab Program Wednesday June 20th 7:00pm Come join us for an introduction to our new Cancer Rehab program! Cancer Rehabilitation is an ongoing process from diagnosis to post-treatment. Mindset, Mobility, Muscle and Metabolism are proven techniques to provide you with a safe method of maintaining or regaining […]

Striving To Win The Best Of Halifax In Our Categories But We Need Your Help.

Striving To Win The Best Of Halifax In Our Categories But We Need Your Help. We are once again striving to win the Best Of Halifax in our categories but we can’t do it without your help. Here are the details:Voting is done in TWO stages: Stage 1 – nominations… runs from June 1-July 15 […]

The Almighty Muscle

The Almighty Muscle Why is our team always promoting strength training? It’s not for aesthetics or for athletics, it’s because it is one of the most important systems in our body to help prevent, combat and overcome illness, disease and injury. As we age we have muscle loss, a process called sarcopenia. If we have […]

A Registered Massage Therapist can be a beneficial addition to your complementary healthcare team.

A Registered Massage Therapist can be a beneficial addition to your complementary healthcare team. A Registered Massage Therapist can be a beneficial addition to your complementary healthcare team. Massage Therapy can prepare tissues to respond better to your physiotherapy treatment by increasing circulation to damaged tissues and improving the capacity for muscle tissue to heal. […]

The Role of Pain Neuroscience Education in Cancer Recovery

The Role of Pain Neuroscience Education in Cancer Recovery According to a European study, cancer patients felt their pain was viewed as secondary to the cancer treatment itself, and they wish more time was spent consulting on the pain they were experiencing .1 These results are important because it demonstrates the need for Pain Neuroscience Education […]

The Activity Continuum and Cancer: A Step by Step Approach

The Activity Continuum and Cancer: A Step by Step Approach As an individual journey’s through their cancer diagnosis, the value of exercise cannot be overstated. It has benefits throughout all stages of treatment from pre-diagnosis for prevention, to all stages post diagnosis. It helps prepare your body and mind for treatments, recovery, pain management, coping […]

What is Osteoarthritis?

What is Osteoarthritis? What is Osteoarthritis? In general, osteoarthritis (aka arthritis) is the gradual breakdown of the cushion on the end of our bones called cartilage. It is typically diagnosed using imaging techniques such as X-Rays and MRIs and is mostly seen in knees, hands, hips and spine joints. Among other things, cartilage acts as […]

The Predicting Brain

The Predicting Brain With regards to the brain: β€œAll it has at its disposal is your past experience, the past experience it has wired into itself” A great quote from Lisa Feldman Barrett on how the brain works to make decisions throughout our day to day life (Interview here!) But what does this mean for people […]

Oxygen, we heart you!

Oxygen, we heart you! We all know the urban legend that bad luck or death comes in threes. But have you heard the axiom that death comes by threes? Three weeks without food, three days without water, and three minutes without air. While this satisfies my theatrical brain, and the rule of three in drama and story telling, […]

Dem Bones

Dem Bones By Andrea McCulloch, RMT You may be familiar with the song which describes how the β€œtoe bone is connected to the foot bone, the foot bone is connected to the ankle bone, the ankle bone is connected to the shin bone”.  A beautifully simple and clear lesson in skeletal anatomy, but there is […]

Should you stretch β€œtight hamstrings”?

Should you stretch β€œtight hamstrings”? Check out physiotherapist Keltie Cheney’s quick tip on how to determine how you should approach loosening up tightness in your legs:

Living Well With Chronic Pain

Living Well With Chronic Pain As this fantastic reflection demonstrates, being more empowered to manage pain and promote better health does not necessarily mean cure. The often elusive search to be β€œfixed” or even labelled with a diagnosis, can be a surrender of your ability to live well in spite of limitations you experience. We generally see […]

Fourth Step to Health Empowerment: Metabolism

Fourth Step to Health Empowerment: Metabolism Metabolism is the sum total of all the physiological and chemical processes happening in your system. It’s energy management within your body and involves a balance of build up (anabolic) and breakdown (catabolic). This process is impacted by nutrition, activity, recovery, drugs, aging, sleep, disease, and more. Managing these […]

Second Step to Health Empowerment: Movement

Second Step to Health Empowerment: Movement Life is movement. Movement is life. Or as one of my wisest friends who is currently regaining mobility after recovering from surgery learned from that experience: if you have a sound body, you should use it. Movement is often restricted by pain, illness, or sedentary work. Mostly it is […]

First Step to Health Empowerment: Mindset

First Step to Health Empowerment: Mindset In many ways our medical system and reliance on experts has created a culture of dependence when it comes to health. Most people spend most of their time thinking, processing information, caught up in their heads and somewhat detached from their bodies. In his wonderful book, Mindsight, Dr. Daniel […]

Third Step to Health Empowerment: Muscle

Third Step to Health Empowerment: Muscle When your natural growth rate stops, your body begins to lose muscle unless you are doing something to slow or reverse this process. Known as #sarcopenia, this is the common link to almost everything we call β€œaging” and is also highly correlated with many chronic diseases. In most people, […]

Learning Opportunities

Many thanks to those who came to "Understanding and Overcoming Persistent Pain" at the Halifax Library. More opportunities for you to learn...

Technology may be hurting your kids

Technology may be hurting your kids My inspiration for this blog article comes from a recent visit I had this weekend at my sister in-law’s house. They are dealing with an issue that many North American families have to deal with….kids that spend way too much time using electronic devices. She was upset because on […]

Mysterious knee pain and/or swelling?

Mysterious knee pain and/or swelling? Without any thorough examination, you may have been given the diagnosis of osteoarthritis and be expected to just live with it. However, you may be experiencing Saphenous Nerve Entrapment. Saphenous nerve entrapment is a frequently overlooked cause of persistent medial (inner) knee pain. I chose to write about it because I saw […]

How to know when I need some help

The best way to approach this questions is knowing what "acute" versus "chronic" means. Acute injury symptoms are what the body presents in the first 24-48 hours on the initial onset of pain.

Curiosity killed the habit

Breaking habits and routines is central to what physiotherapists do, and it is arguably the hardest part of the job. We need to educate on why it is important to break these habits and form new, healthier ones to not only combat and prevent pain, but to prolong life. So how do we get people to break them?

Chair Ergonomics

Although sitting requires less physical effort than standing or walking, it puts a lot of stress on lumbar area. Combined effects of a sedentary lifestyle, and a job that requires sitting can lead to many health problems.

Physio treatments for Dizziness (Vestibular System)

Do you ever get dizzy when you turn your head? Light-headed when move too fast getting up or down? Avoid shopping at the grocery store because sometimes it makes you feel nauseated? Do you ever feel like your head is spinning but the room is staying still?

You Fix You

You need to be active in your recovery. Ask questions, do your own research, exercise, continue to do your day to day activities, use the advice given to you to empower yourself. Instead of asking 'what can you do to help me recover', ask 'what can I do to help me recover'.

121 Partners in the Wellness Community of Halifax

121 Partners in the Wellness Community of Halifax One to One Wellness is pleased to welcome Sante Dental as a featured partner. Conveniently located in City Centre Atlantic, on Dresden Row in Halifax, the dental clinic is known for hygiene services and restorative dentistry. Both Dr. Fredette and Dr. Chiasson are long standing members of […]

Power Shift

As physiotherapists it is our job to help rehabilitate our clients. At One to One, we achieve results faster because our clients are part of our team.

Hurt Versus Harm

It is our goal to get you back to doing what you like to do as soon as possible. The first step to doing this is educating people about pain mechanisms.

Walking: An Exercise or Activity?

Walking gives you a great cardiovascular boost but offers little improvement in muscle strength. As we age (after the age of 25) we start to lose muscle mass, this is called "sarcopenia". It becomes fairly critical that we continue to build muscle mass as we age.

Shoveling Tips From A Halifax Physiotherapist

Learn how to take steps to protect your back while shovelling snow. Tips from a physiotherapist to avoid back pain and prevent injury.

Strength Training: Live Long and Prosper

A lifetime of strength training and can drastically improve quality of life and longevity.

Does what you eat affect how you feel?

Gut bacteria has a huge influence on the immune system, endocrine system, and even the brain. Learn how what you eat can influence your experience of pain.

Fear and Pain

Pay attention and notice what the body is communicating; however, do not be overwhelmed and immobilized by fear.

How Your Brain Responds to Pain

Do you know how your brain responds to pain? This TEDed lesson walks you through the "pain experience" and why it differs from person to person.

What position should I sleep in?

The proper sleeping position can make you more comfortable and lead to better rest, less pain, and improved performance during the day.

A Healthier Nova Scotia…Wellness!!

Please accept this as a Nova Scotia Wellness Challenge and commit to whatever changes you feel are most important to move you to a greater state of health.

Take a Deep Breath

Take a Deep Breath By Tara Patriquin, Massage Therapist Breathing. Seems simple enough, right? For something that is so innate and natural, many of us could be doing it wrong. I used to be a shallow breather, filling up my chest and carrying all my tension in my shoulders. It wasn’t until I started practicing […]

Beat the Heat!

Beat the Heat! By Joline Boudreau, PT It’s hard to believe that just a few short months ago we were chipping away at ice, and spent hours shoveling snow.  If anything, the winter that we had has maybe sparked something in all of us; to get out there and take advantage of our summer and warmer weather.  As […]

My Shoulder is Frozen?

My Shoulder is Frozen? There is an awful condition called adhesive capsulitis, or more commonly referred to as frozen shoulder, that shows up in about 2% of the population, mostly between ages 40 and 60, and more often women than men.  It is associated with stiffness and pain in your shoulder and can be treated in many manners with […]

Understanding Sensitive Nerves

Understanding Sensitive Nerves By Dave Lee, Physiotherapist AIGS stands for β€œAbnormal Impulse Generating Sites”, this is a normal physiological reaction of a nerve or group of nerves in the periphery. A β€œspecific adaptation to imposed demands”. Basically the nerve generates more communication structures (ion channels) along a nerve to send a stronger message to the brain. An example would […]

Gardening Tips

Gardening Tips By Jamie Turnbull, Physiotherapist The weather is warming up and many of us are spending more time in our gardens lately. This can involve a range of activities from light to heavy tasks. It is easy to sustain an injury or feel pain with awkward movements, too much loading, or sustained postures. Adhering to […]

I Heart Naps!

I Heart Naps! By Tara Patriquin, Massage Therapist One day, upon waking up from a nap, I looked to my computer for the time. There, staring me in the face, was a post-it: β€œBLOG”! So it hit me: I’ll write about napping. Recently, our colleagues at OneUp shared a link about the benefits of proper sleep.  There […]

Control Pain So It Does Not Control You

Control Pain So It Does Not Control You By Joline Boudreau, Physiotherapist Millions of Canadians suffer from pain on a daily basis and is the main reason they come to see physiotherapists.  We strongly believe that knowledge is power and that once you understand what pain is and how complex it is, you can then start taking […]

Should I stop running?

Should I stop running? By David Lee, Physiotherapist It is a common fallacy that running is bad for your joints and accelerates wear and tear. There is, however, no real scientific evidence of this. For the most part, this line of thinking is not true. If done excessively,  running can violate your health, though not really your […]

Why Sitting is Bad for You

Why Sitting is Bad for You By Jamie Turnbull, Physiotherapist The majority of the caseload I see is made up of people who say, β€œWhy am I in pain, I didn’t do anything?”. Many jobs recently have shifted to sitting jobs at a desk. Sitting has a cumulative effect that is more detrimental to you […]

Osteoarthritis: No effort, no improvement

Osteoarthritis: No effort, no improvement By Keltie Cheney, Physiotherapist I am as guilty as anyone of trying to find the easiest way to get what I want accomplished and expecting the best results despite it. However, as a physiotherapist, I am a big promoter that the power to improve one’s health is proportionate to how much effort […]

Do you suffer from headaches?

Do you suffer from headaches? By Keltie Cheney, Physiotherapist Every visit I have with a client I ask how they are doing. I often hear, β€œOh, pretty good, but I have a headache. I get them all the time but I can’t do anything about it”.  Are headaches supposed to be just a normal part of […]

Break the Ice

Break the Ice Old habits die hard. Ice is used almost universally for treating injuries and pain. I remember in physio school how our go-to response for anyone looking for help was often β€œjust put ice on it.” This weekend, while watching a basketball tournament, I witnessed people rushing for ice packs at the first […]

Proper Exercise Can Help You Enjoy Your Golden Years

Proper Exercise Can Help You Enjoy Your Golden Years This week there was an article written about our clinic in The Chronicle Herald. It is nice to have our business recognized for the value we aim to create. That value lies entirely in our ability to positively impact the lives of our clients. The β€œgold” we really […]

Strength Training & Biomarkers of Aging

Strength Training & Biomarkers of Aging Skyler Tanner, one of our colleagues at Efficient Exercise in Austin, Texas, has written a terrific summary on the impact of strength training on the biomarkers of aging. The following 10 biomarkers were outlined over 20 years ago by leading researchers at Tufts University: Muscle Mass Strength Basal Metabolic Rate Body Fat Percentage […]

Creating Headroom

Creating Headroom Is your exercise program β€“ or lack thereof – building up or tearing down physiological headroom? How about what you eat? What do I mean by physiological headroom? I mean the ability to restore organ capacity. I mean stimulating anabolic growth in your body rather than enduring catabolic destruction. I mean cleaning up your diet […]

Strength of Mind and Body

Strength of Mind and Body After years of promoting strength training as the β€œcore” of any exercise and activity program, it is gratifying to see the mainstream media is increasingly aware of its importance. The scientific literature has been quite clear on this for a fairly long time. Almost all of the conditions we associate with […]

Pain & the Brain

Pain & the Brain Lorimer Moseley is one of the leading researchers in pain science in the world today. Check out this great video lecture from a brilliant researcher and clinician. Pain. Is it all in your mind? Professor Lorimer Moseley Knowledge does indeed work!

Maintain Your Muscle

Maintain Your Muscle Check out this recent article in the New Your Times called Doctors Seek Way to Treat Muscle Loss. It is a great overview of the problem we have been trying to make people aware of for a long time. Doctors, however, seem to remain largely unaware of the solution. The article concludes: β€œMaintaining […]

Know Pain, Know Gain

Know Pain, Know Gain Patrick Wall, one of the world’s most respected researchers in the physiology of pain, once asked, β€œwhat are the appropriate motor responses to the arrival of injury signals [and pain]?” In other words, what movement is required to help someone avoid or relieve pain. To me, this ought to be the […]