March Newsletter

by | Feb 28, 2022


Good morning! As most of you already know my name is Genevieve. I am proud to say I’m the receptionist here at Cotton Mill Rehab. One of my favourite parts of my day is greeting our clients. I am always here to make sure you are booked in with the right clinical expert. I do my best to accommodate your schedule with our teams’ schedule. I know life can be busy so if I can help to make it easier for you, I will! I’m here to listen to your questions and make sure you get the right answers. If there is ever something I am not sure about, I will go to the specific clinical expert and follow up with you.

It is an honour to work with such a great team. We wouldn’t be able to provide the care we do without our great clientele. Thank you for your on-going support. It is a pleasure to make your experience here at Cotton Mill Rehab as great as we can!

-Sincerely, Genevieve


As warmer weather approaches, I have noticed a trend in clientele. Many people are resuming or increasing running, some recreational and others are preparing for running or triathlon events that will start in the spring and continue into the fall. With any activity or exercise, it is important that the increase is gradual and progressive. This ensures that the body can adapt to the stress being applied, strengthen, and continue to improve rather than being injured.

Whether you are new to running, returning from an injury, or looking to improve speed or endurance, you could benefit from a running assessment. In clinic, I assess running biomechanics, cadence, foot strike, vertical displacement, and vibration upon landing to determine if any changes should be made based on your individual goals. I can also provide recommendations on shoe type and running programs, all designed to gradually increase the load on your tissues, allowing them to properly adapt and improve.

I often use running assessment and programs in my treatment plans for various injuries, especially running injuries. The photos below are from a running assessment of a client being treated for plantar fasciitis.

He enjoys running but had not been able to for months secondary to this foot pain. Rather than avoiding running, he was able to resume immediately, with a return to running program and some tools to help adjust his foot strike and cadence. If you have any questions or would like a running assessment as part of your physiotherapy care, you can contact the clinic for more information. Happy running!

-Sarah Despatie, PT


Do you experience headaches or migraines? There are five types, all of varying causes:

Kaitlyn St. Martin
  1. Tension headaches, caused by tension in the muscles of the head, neck, mouth and face.
  2. Sinus headaches, caused mainly by sinus congestion or infections.
  3. Rebound headaches, caused from medication or alcohol.
  4. Cluster headaches are recurring headaches of unknown cause, and mainly affect men.
  5. Migraine headaches, which can be genetic or caused by stress, hormones, and/or allergies. Women are three times more likely than men to have migraines.

The frequency and intensity of a headache can be significantly reduced with massage therapy, and this relief is often experienced within the first week of receiving massage treatment1. Most headaches, with the exception of migraines, can be treated before, during or after an episode. Migraines are often the most debilitating and require regular massage treatment to offer relief, and not solely during an episode.

In addition to decreasing the intensity and frequency of headaches, massage therapy also reduces depression and anxiety, sinus congestion, headache duration, muscular tension, perceived pain and the need for pain medication, while increasing neck range of motion and flexibility.

As someone who has experienced headaches and migraines throughout most of their life, I know how debilitating they can be, and I strive to offer relief to those who are also impacted by them. If headaches are affecting your quality of life, consider massage therapy as a proven treatment.

-Kaitlyn St. Martin, RMT

1.Quinn, C., Chandler, C., & Moraska, A., Oct 10, 2011. Massage Therapy and Frequency of Chronic Tension Headaches. American Public Health Association.


As winter comes to a close, many of us are looking forward to the coming golf season. Although we are likely to experience cold weather for a little longer, now is a great time to prepare our bodies for a successful, healthy season of golf. Modern advances in the study of the golf swing allow us to prepare our bodies by breaking down the swing into its components and the body parts involved. Improving the strength, mobility, and control of the body parts involved in your swing should help you better prepare for the upcoming golf season.

  1. The Address (“Set-Up”)
    Here, the golfer is set up in their athletic position at the very beginning of their golf swing. This position should be comfortable and consistent with every swing – a slight flex of the hips and knees with the back shoulder lined up over the back foot. The hips are in line with your target.1
    Focus on: core control, squat control, inner foot strength
  2. Backswing
    This phase involves the body rotating backwards to begin creating the potential energy required to propel the club through the downswing.1
    Focus on: ankle mobility exercises, hip and thorax mobility and strength
  3. Transition
    The transition phase of the golf swing begins at the end of the backswing. At this particular point in the swing the lower body is beginning its forward movement while the upper body is still in its backward movement. This opposition in direction is referred to as the “X factor” and is responsible for much of the speed of the swing.1
    Focus on: weight shift from: back foot to lead foot and from hips, shoulder mobility and stability work
  4. Downswing
    The downswing phase follows the transition phase, and the energy from the torque generated in the lower body gets transferred through the upper body and into the club head.3
    Focus on: strengthening of the pectorals (chest muscles), latissimus dorsi (upper back muscles), and rotator cuff muscles
  5. Impact
    The impact phase is where the clubhead makes contact with the ball. This contact occurs for only half a millisecond. Any previous errors in the swing will show up at the impact phase to affect ball flight, speed, and direction.1
    Focus on: wrist and elbow mobility and strength, core control and strength, weight transfer to lead leg
  6. Follow Through
    The completion of the swing, this is where the energy from the previous phases of the swing gets dissipated and the clubhead comes to rest behind you.1
    Focus on: wrist and elbow mobility, thoracic spine and hip mobility and control, and chest, upper back, and shoulder strength

We wish you a happy, healthy upcoming golf season. As always, should you have any questions do not hesitate to contact the team at Cotton Mill Rehab!

-Dr. Sara Brand, DC


  1. Cochran, Sean (2018) Biomechanical Analysis of the Modern Golf Swing. Accessed February 23, 2022.
  2. Nesbit, Steven M. (2005) J Sports Sci Med. Dec; 4(4): 499–519.
  3. Meister et al. (2011) Rotational Biomechanics of the Elite Golf Swing: Benchmarks for Amateurs. J. Applied Biomechanics, 23, 242-251


On Wednesday February 23, we were happy to participate in Pink Shirt Day at the clinic. Pink Shirt Day started to increase awareness of bullying, and to have the community stand up against bullying. Locally, Pink Shirt Day is a fundraising initiative for BGC of Cornwall and SD&G, helping to fund the programs they run for the youth in our community, including anti-bullying initiatives. BGC offers a safe place for youth of all ages, from after school programs and activities to helping secondary students complete homework and applications for post-secondary school.

The message this year was that “Kindness Connects Us”. Now, more than ever, our global community needs this reminder. Despite personal differences and opinions, we must all respect one another.

Click here for a PDF version of the March newsletter.

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113-705 Cotton Mill St.,
Cornwall, ON K6H 7K7

Phone: (613) 362-1180

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