well+able integrated health

If you’ve been told you need a total knee replacement (TKR) or total hip replacement (THR), the period between that conversation and your surgery date can feel like a waiting game.

It doesn’t have to be.

What you do in the weeks and months before surgery can influence how you go into the operating room — and growing evidence suggests it may also affect how well you recover afterward. This post covers what that preparation looks like, what the research actually shows, and where massage therapy fits into the picture.

What Is Prehabilitation?

Prehabilitation — or prehab — refers to structured exercise, education, or a combination of both, done in the weeks or months before surgery. The idea is straightforward: going into surgery stronger, more informed, and better prepared tends to support a better recovery.

For people awaiting joint replacement, prehab typically involves:

Strengthening the muscles around the hip or knee

Maintaining or improving range of motion before surgery limits it temporarily

Learning what to expect from surgery and recovery

Addressing pain beliefs and fear of movement that could affect outcomes

It’s not about doing anything extreme. It’s about arriving at surgery in the best condition possible, given where you’re starting from.

What the Evidence Shows

The evidence on prehab before joint replacement has grown considerably. It’s encouraging, though it’s worth being clear about what it does and doesn’t show.

A 2024 systematic review and meta-analysis published in Disability and Rehabilitation analyzed 28 randomized controlled trials of prehabilitation before TKA and THA. The review found that prehab was associated with improvements in function, pain, quality of life, strength, and range of motion compared to no prehab. These were measured up to 52 weeks post-surgery.

That said, the authors noted that most of the included studies had a high risk of bias, and that significant differences between studies make it difficult to draw firm conclusions. The evidence supports prehab as a worthwhile approach, but it isn’t strong enough to predict exactly how much benefit any one person will see.

A separate 2023 systematic review published in the American Journal of Physical Medicine & Rehabilitation found low-strength evidence suggesting prehab may increase pre-surgical strength and reduce hospital length of stay, though effects on post-surgical pain and function were less clear.

The most consistent finding across the prehab literature is that going into surgery with greater strength and function is associated with better starting points for recovery. It’s not a guarantee — surgery, individual health, and post-operative rehab all matter too — but it’s a modifiable factor worth addressing.

Why Pain Beliefs Matter Before Surgery

One of the more important and sometimes overlooked factors in joint replacement outcomes is what a person believes about their pain going in.

Multiple studies have found that higher pre-surgical pain catastrophizing — an amplified, fearful response to pain — is an independent predictor of poorer outcomes after knee arthroplasty. A systematic review published in the Journal of Pain Research found moderate-level evidence that pain catastrophizing predicted chronic pain after TKA, independent of surgical factors.

This connects to Tasha Stanton’s broader work on OA and pain beliefs: the nervous system’s threat response, shaped by fear and unhelpful beliefs about pain and movement, doesn’t automatically reset after surgery. Addressing those beliefs before surgery — not just the physical preparation — is a meaningful part of prehab.

This isn’t about positive thinking. It’s about accurate understanding: what surgery will and won’t fix, what recovery involves, and why movement after surgery is necessary even when it’s uncomfortable.

Where Massage Therapy Fits

Massage therapy isn’t a substitute for exercise-based prehab or your surgical team’s guidance. But it can play a useful supporting role in the pre-surgical period for some people.

In the weeks before joint replacement, soft tissue work can help with:

Reducing tension and compensatory patterns in muscles that have been overworking due to altered gait or guarded movement

Supporting range of motion and comfort in the lead-up to surgery

Addressing tightness in the surrounding hip, thigh, and lower back that limits how well you can do your prehab exercises

Providing education and reassurance as part of a calm, unhurried appointment

The goal in the pre-surgical period is to arrive at your surgery date moving as well as possible and with as clear a picture of what’s ahead as you can have. Massage therapy can support both.

A Practical Starting Point

If you’re on a wait list for TKR or THR, here are some steps worth taking now:

Ask your surgeon or GP whether physiotherapy-led prehab is available or recommended

Start or maintain gentle activity — walking, pool exercise at the Tournament Capital Centre, or whatever is tolerable

Pay attention to what you’ve been told about your diagnosis and notice whether it’s made you more fearful of movement or more confident

Consider whether hands-on support alongside your prehab routine would be useful

Wait lists in BC can be long. That time is an opportunity, not just a delay.

What to Expect at Well+Able

If you come to us in the pre-surgical period, we’ll start with an assessment of what’s going on — where the tension is, what’s limiting your movement, and what your goals are before surgery. We work alongside your surgical and rehabilitation team, not in competition with it.

We don’t promise that massage therapy will change your surgical outcome. What we can offer is honest, evidence-informed support during a period where the work you put in genuinely matters.

Related reading: What Is Osteoarthritis, Really? — How Massage Therapy Can Support You With OA — Recovering From a Knee or Hip Replacement

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If you’re living with osteoarthritis, you’ve probably looked into every option available. Massage therapy comes up often, but the information out there is mixed, and it can be hard to know what to expect.

This post is about what massage therapy can realistically offer people with OA, what the current evidence says, and what an appointment at Well+Able actually looks like. We’re not going to oversell it. We’re going to be straight with you about where it helps and where it fits in the bigger picture.

What the Evidence Shows

The research on massage therapy and OA has grown considerably over the past several years. Here’s a summary of where things stand.

A 2023 systematic review and meta-analysis published in Pain Management Nursing looked at randomized controlled trials evaluating massage as a stand-alone treatment for knee OA. The authors found that massage therapy was associated with some improvement in pain, stiffness, and function scores in the short term — generally under eight weeks. Long-term effects beyond twelve weeks were less clear from the available evidence.

A 2024 systematic review and meta-analysis published in Systematic Reviews examined manual therapy (which includes massage and hands-on soft tissue work) across 25 studies involving 2,376 participants with knee OA. The review found that manual therapy was associated with positive short-term pain relief outcomes, and that treatment periods beyond four weeks appeared to produce better results than shorter courses. No serious adverse events were reported across the included studies.

What the evidence doesn’t show is that massage therapy replaces exercise, changes the underlying joint structure, or provides lasting pain relief on its own. The strongest evidence for OA management remains exercise and education. Hands-on care is most useful as a support alongside those approaches — not a substitute for them.

Where Massage Therapy Is Most Useful in OA

For people with OA, the soft tissue around an affected joint often becomes part of the problem. Muscles that support the knee or hip can become tight, fatigued, or protective in response to pain. That tension can limit movement, make activity less comfortable, and contribute to the cycle of inactivity that tends to make OA symptoms worse over time.

Massage therapy can be helpful for:

Reducing tension and guarding in the muscles surrounding an affected joint

Supporting range of motion in the tissues around the knee or hip

Making it more comfortable to move — which matters when exercise is the primary goal

Providing a calm, assessment-led space to talk about what’s going on and what’s working

This last point matters more than it might sound. Stanton’s OA research has consistently shown that pain beliefs — particularly fear of movement — are a significant driver of inactivity in people with knee OA. A care environment that reassures rather than catastrophizes, and that treats you as an individual rather than a diagnosis, has real value alongside the hands-on work.

What an Assessment-Led Appointment Looks Like

At Well+Able, every appointment starts with an assessment. For OA patients, that means we ask about your history, what’s been helpful, what hasn’t, what your goals are, and what’s getting in the way.

We don’t apply a standard OA protocol. We find out what’s most relevant for you and work from there. That might mean:

Soft tissue work on the muscles of the thigh and hip that support a painful knee

Working around the hip and lower back when hip OA is affecting how you move overall

Addressing compensatory tension in areas that have been under extra load due to altered movement patterns

A conversation about activity, pacing, and what to expect as you work toward your goals

Results vary between individuals. We don’t promise specific outcomes. What we can offer is an honest, evidence-informed assessment and a clear plan for what we’re doing and why.

How It Fits With Your Other Care

Massage therapy works best for OA when it’s part of a broader approach. The OARSI guidelines — an international standard for OA care — recommend exercise and education as the foundation. Hands-on care, when used, is most effective alongside those core strategies.

If you’re already working with a physiotherapist, your GP, or a surgeon, massage therapy can fit alongside that without conflict. We communicate with other providers when relevant and when you’ve given us permission to do so.

If you’re preparing for a knee or hip replacement, or recovering from one, massage therapy may also be appropriate depending on timing and your surgeon’s guidance. We’ll cover that in detail in upcoming posts in this series.

Who This Is Likely to Be Useful For

Massage therapy for OA tends to be most relevant for people who:

Have significant muscle tension or soft tissue restriction around the affected joint

Are finding activity difficult and want support getting movement back on track

Want a complementary approach alongside exercise and medical management

Are preparing for or recovering from joint replacement surgery (with appropriate timing)

It’s less likely to be the right fit as a stand-alone treatment if exercise and activity haven’t been addressed yet. In that case, we’d talk about how to work on both together.

OA is a condition involving age-related joint changes. Pain is real and can be significant — but it’s also influenced by the nervous system, by beliefs about movement, and by how active or inactive a person has been. Our goal is to support you in moving better and feeling more confident in your body, alongside whatever else you’re doing for your health.

Related reading: What Is Osteoarthritis, Really? — Movement Is Medicine for Osteoarthritis

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If you have osteoarthritis, there’s a good chance you’ve been told to “take it easy,” avoid certain activities, or rest when things flare up.

That advice feels reasonable. But for most people with OA, it’s the opposite of what the evidence recommends.

This post covers what the research says about movement and OA — including why fear of activity is so common, why it tends to make things worse, and what kinds of exercise actually help.

The Activity Gap in OA

Despite strong evidence that exercise is one of the most effective tools for managing OA, most people with the condition aren’t using it.

Research behind the EPIPHA-KNEE trial — led by Associate Professor Tasha Stanton at the University of South Australia — found that nine out of ten people with knee OA are inactive. The primary driver wasn’t physical inability. It was belief: specifically, the belief that physical activity is dangerous and will cause further joint damage.

That belief is understandable. It’s often reinforced by the language used around OA — “wear and tear,” “bone on bone,” “degenerative.” If your joint is described as broken down, movement feels like the last thing you should be doing.

But the evidence points in a different direction.

Fear of Movement Makes Symptoms Worse

Stanton’s research group has shown that people with knee OA who hold stronger fear-based beliefs about movement tend to be less active — and that inactivity is associated with worse outcomes over time, not better ones.

There’s also an interesting perceptual component to this. Stanton’s work on visuospatial perception found that people with painful knee OA tend to perceive their environment as more threatening than it actually is — hills appear steeper, distances appear greater. The higher the fear and pain, the stronger this effect. The body goes into a kind of protective mode that makes the world feel harder to navigate than it is.

That protective response makes sense from a survival standpoint. But when it leads to months or years of reduced activity, it contributes to muscle weakness, reduced joint support, and increased pain sensitivity — a cycle that’s hard to break without some intervention.

What the Evidence Supports

Multiple systematic reviews and guidelines consistently identify exercise as a core treatment for OA — not a bonus add-on, but a primary recommendation.

A 2024 systematic review and meta-analysis published in Cureus reviewed 12 studies involving nearly 5,000 participants and found that exercise interventions produced meaningful improvements in pain, physical function, and quality of life in people with knee and hip OA.

The OARSI clinical practice guidelines list exercise as a core recommendation for all people with OA, regardless of severity. They note that both land-based and aquatic exercise are appropriate options, and that the combination of exercise with education produces better results than either alone.

This matters: education about pain — what it means, why it varies, what drives it — combined with movement is more effective than movement on its own. Addressing the fear is part of the treatment.

What About Aquatic Exercise?

For people who find land-based exercise uncomfortable or difficult to start, water-based exercise is a well-supported alternative.

A Cochrane systematic review on aquatic exercise for knee and hip OA found moderate-quality evidence that it reduces pain and disability and improves quality of life in the short term compared to no exercise. A separate systematic review and meta-analysis found that pain was significantly reduced in people with hip and knee OA who participated in aquatic exercise programs.

The reason water exercise works well for OA comes down to buoyancy: water supports body weight, reducing the load on joints while still allowing you to build strength and maintain movement. It’s not a replacement for eventually returning to land-based activity, but it’s a useful and evidence-backed starting point.

In Kamloops, the Tournament Capital Centre has accessible pool facilities that several of our patients use as part of their regular routine. For people managing OA, this is a practical, local option worth considering.

What Type of Exercise Is Best?

The honest answer is: the kind you’ll do consistently.

That said, the evidence supports a few broad categories:

Aerobic exercise (walking, cycling, swimming) — supported for pain and function

Resistance or strength training — supported for building the muscle support around affected joints

Aquatic exercise — useful starting point, especially for higher pain or lower starting fitness

Tai Chi — emerging evidence for older adults with OA, particularly for balance and pain

The 2024 review noted that personalizing exercise based on individual characteristics — age, fitness level, comorbidities — is important for achieving sustained results. One approach doesn’t fit everyone.

How Massage Therapy Fits In

Hands-on care isn’t a substitute for exercise in OA. The evidence is clear on that. But it can play a useful supporting role.

For some people, muscle tension, guarding, or discomfort in surrounding tissue makes starting or maintaining activity harder. Massage therapy can be useful for addressing those barriers — working on the soft tissue that supports the joint, reducing the tension that limits movement, and helping people feel more ready to move.

At Well+Able, our RMTs work alongside your exercise routine, not instead of it. Sessions are assessment-led, and we talk about what you’re working toward — whether that’s walking the Rivers Trail, getting back into the pool, or just moving more comfortably through your day.

A Note on Starting Slowly

If you’ve been inactive for a while, starting exercise with OA can feel daunting. Pain during or after activity doesn’t automatically mean damage. Some discomfort during and after new activity is normal as the body adapts.

A general guide: if pain during activity is manageable and settles back to your usual level within a few hours, the activity level is likely appropriate. If pain is significantly elevated the next day, the volume or intensity may need to be adjusted.

This is worth discussing with whoever is supporting your care — your GP, a physiotherapist, or your RMT.

If you’ve been told you have osteoarthritis — or OA — you’ve probably heard words like “wear and tear,” “bone on bone,” or “there’s nothing you can do.”

Those phrases are common. They’re also incomplete — and for a lot of people, they make things worse.

This post is about what OA actually is, why pain in OA doesn’t always match what’s on an X-ray, and what the current evidence says about managing it well.

OA Is Common — Especially in BC

Osteoarthritis is the most common form of arthritis in Canada. About 3.9 million Canadians aged 20 and over live with a diagnosed case. In British Columbia specifically, roughly 18% of adults report having OA — and the most common site is the knee.

OA becomes more common as we age. By the time people are in their 70s, about 30–40% of men and women in BC have a physician-diagnosed case.

That’s a lot of people living with joint pain — and a lot of people being told things that may not be helping them.

What OA Actually Is

OA is a condition that involves changes to joint tissue over time. It most often affects the knees, hips, hands, and lower back.

These changes can include:

Thinning of the cartilage that cushions the joint

Changes to the bone beneath the cartilage

Some changes to the joint lining

Occasional swelling or stiffness, especially in the morning or after rest

What OA is not is a simple breakdown from overuse. The “wear and tear” label is misleading. Joint tissue is living tissue that changes and adapts throughout life. These changes are normal parts of aging — and they don’t automatically mean pain or loss of function.

Why Pain Doesn’t Always Match Your X-Ray

This is one of the most important things to understand about OA — and one of the most consistently supported findings in pain research.

X-ray findings and pain levels often don’t match. Some people have significant structural changes on imaging and little or no pain. Others have moderate imaging changes and significant pain.

Associate Professor Tasha Stanton, a leading OA pain researcher at the University of South Australia, has spent much of her career studying exactly this. Her work and that of colleagues shows that pain in OA is shaped by more than what’s happening in the joint itself. The nervous system — including how the brain processes threat and sensation — plays a major role in how much pain a person experiences and how it varies from day to day.

This doesn’t mean OA pain “isn’t real.” It very much is. It means pain is more complex than structural damage alone. And that matters for how you approach it.

The “Bone on Bone” Problem

If you’ve had imaging and been told you’re “bone on bone,” you may have left that conversation feeling like there’s nothing left to protect — and that movement will only cause more damage.

That fear is understandable. But the evidence doesn’t support the idea that movement causes harm in most OA cases. In fact, the opposite is closer to the truth.

Stanton’s research found that people with knee OA tend to perceive their environment as more threatening than it actually is — they estimate hills as steeper, for example. Higher fear levels were associated with greater overestimation. This kind of “protective” response may feel rational, but it can make people less active — and that tends to make symptoms worse, not better.

What the Evidence Says Helps

The current evidence for managing OA is clear, and it doesn’t lead with medication or surgery.

The OARSI guidelines — an international standard for OA care — identify the following as core recommendations:

Exercise (land-based and aquatic)

Weight management where relevant

Education about OA and pain

Self-management support

Hands-on care, including massage therapy, is listed as an adjunct — not a replacement for exercise and education, but a useful support alongside them.

Aquatic exercise deserves a specific mention. Moving in water reduces the load on joints while still allowing you to build strength and keep active. For many people with OA, water-based exercise is a practical entry point when land-based movement feels too uncomfortable. In Kamloops, the Tournament Capital Centre offers pool access that many of our patients use as part of their routine.

What This Means for You

A diagnosis of osteoarthritis is not a sentence. It’s information.

The people who tend to do best with OA are those who stay active, understand their pain better, and work with a team that doesn’t use fear to explain what’s happening in their bodies.

At Well+Able, our Registered Massage Therapists work alongside that kind of care. We don’t treat a diagnosis — we assess you as an individual, talk about what’s going on, and work with you on what’s most useful for your goals.

If you have OA and you’re wondering whether massage therapy might be helpful for you, we’re happy to talk through it.

Related reading on this site: What Arthritis Pain Can Feel Like — When Pain Is Worse in the Morning

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A lot of people wonder at some point:

“Is this arthritis?”

Joint pain, stiffness, and reduced movement are common — especially as we get older. But not all joint pain is arthritis, and not all arthritis feels the same.

Understanding the pattern of your symptoms is a good place to start.

What People Often Mean by “Arthritis”

When most people say “arthritis,” they’re usually talking about osteoarthritis.

Osteoarthritis involves changes in the joint over time. These are often described as age-related changes, and they can affect how a joint feels and moves.

Common areas include:

Knees

Hips

Hands

Spine (neck and low back)

What Arthritis Pain Can Feel Like

Arthritis symptoms are usually more about patterns than intensity.

People often notice:

Stiffness after rest (especially in the morning)

Pain that improves as they start moving

Achy or deep joint discomfort

Reduced range of motion

Symptoms that come and go

If you’ve read our post on pain that is worse in the morning and improves with movement, this is a common pattern seen with joint-related issues.

What Arthritis Usually Does Not Feel Like

Not all joint pain is arthritis.

Pain that may suggest something else includes:

Sharp, sudden pain after a specific movement

Pain that doesn’t change with movement or rest

Pain that travels down the arm or leg

Pain that is steadily getting worse week by week

If your symptoms don’t follow a clear pattern, an assessment can help sort things out. You can read more about what an assessment with a Registered Massage Therapist looks like.

What You Can Do About It

Arthritis doesn’t mean you need to stop moving.

In fact, most people do better when they stay active.

Helpful strategies often include:

Gentle, regular movement

Gradually building strength

Avoiding long periods of complete rest

Adjusting activities rather than stopping them

The goal is not to “fix” the joint, but to help it move and feel better day to day.

Where Massage Therapy Can Fit

Massage therapy can be part of a plan for managing joint-related pain.

Treatment may help with:

Reducing muscle tension around the joint

Improving comfort with movement

Supporting a gradual return to activity

Providing guidance on pacing and recovery

It’s usually most helpful when combined with simple movement strategies and a clear plan.

When to Consider Getting It Checked

You may want to book if:

Stiffness is lasting longer than expected

Movement feels more limited over time

Pain is affecting daily activities

You’re unsure what pattern your pain fits into

An assessment can help clarify whether your symptoms match a joint-related pattern or something else.

The Bottom Line

Arthritis is common. Joint changes are normal.

But ongoing pain and stiffness don’t have to be ignored.

Understanding your symptoms — and how they behave — is the first step toward finding what helps.

You’ve done the research. You’ve decided to book.

Now you’re wondering what actually happens when you walk in.

That’s a completely normal question — and one most people don’t ask out loud.

Here’s a clear walkthrough of what a first massage therapy visit at Well+Able looks like, from arrival to follow-up.

Before You Arrive

You’ll receive intake forms before your appointment. These ask about your health history, current concerns, and anything that might affect your care.

You don’t need medical language. Just describe what you’re feeling in your own words — that’s more helpful than trying to name a diagnosis.

If you’re unsure about something, you can leave it and go over it during your visit.

When You Arrive

Our clinic door is often locked between appointments so we can focus fully on the person we’re with.

If it’s locked when you arrive, we’ll open it shortly before your appointment time.

The main building doors close around 4:30 PM. If you have a later appointment and the building is locked, just call or text to let us know you’re there.

Check-in is simple. If you haven’t completed your forms yet, you can finish them on your phone at the clinic.

Your therapist will meet you and bring you into the treatment room. Before anything physical happens, you’ll have a conversation.

The Conversation Comes First

This part matters more than most people expect.

Your therapist will ask about:

What brought you in

Where you’re feeling discomfort and how long it’s been there

What makes it better or worse

How it’s affecting your sleep, work, or daily life

This isn’t an interrogation — it’s about understanding the full picture.

If you’ve read our post on what an assessment with a Registered Massage Therapist looks like, this is where that process starts.

And if you’re not sure how to answer something, that’s completely fine. “I’m not sure” is a normal answer.

What the Physical Assessment May Include

Depending on what you’re dealing with, your therapist may:

Watch how you move

Check range of motion

Gently assess areas related to your symptoms

Nothing is rushed, and nothing happens without your agreement.

If something doesn’t feel right, you can say so. If you want to stop or change direction, you can.

That’s part of informed consent during treatment, which continues throughout the entire visit.

The Treatment Itself

Once the assessment is complete, your therapist will explain what they’d like to focus on and why.

You’ll always have the chance to adjust the plan before anything starts.

During treatment, you can expect:

Proper draping with sheets and a blanket

Only the area being treated is uncovered

Ongoing check-ins about pressure and comfort

Treatment that stays within what you’ve agreed to

Massage therapy doesn’t need to be painful to be helpful.

If something feels off, say it. That feedback helps guide the session.

What to Wear

Your comfort is the priority.

Some people stay fully clothed and are treated through fabric. Others undress to their comfort level.

You’ll always be covered by a sheet and blanket, and only the area being treated will be uncovered.

There’s no right or wrong way to do this. Your therapist will work with what feels comfortable to you.

How Long Is the First Visit?

First visits are usually a bit longer than follow-ups because of the intake and assessment.

A typical visit includes:

A few minutes of conversation

A brief assessment

Treatment time

A short wrap-up at the end

Your booking confirmation will show the full appointment time.

What Happens at the End

Before you leave, your therapist will:

Go over what they noticed

Explain what they worked on

Let you know what to expect over the next day or two

Answer any questions

You may also get a few simple movement ideas, exercises, or stretches to try between visits.

You’re not expected to commit to anything on the spot.

Some people need one visit. Others benefit from a short series. You’ll get a clear explanation of what’s recommended — and you decide what makes sense.

A Note on Soreness After Treatment

Most people don’t feel sore after a massage therapy visit.

Soreness isn’t required, and it doesn’t mean the treatment was more effective.

Occasionally — especially after a first visit — some people notice mild soreness later that day or the next day. This usually settles within 24–48 hours.

If you do feel sore, mention it next time. That helps us adjust things like pressure or pacing.

If you feel significantly worse or notice new symptoms, contact the clinic rather than waiting it out.

The Bottom Line

A first visit isn’t about fixing everything in one session.

It’s about understanding what’s going on, what matters to you, and what kind of care makes sense.

If you’ve been dealing with pain or something that just isn’t settling, getting a clear starting point can make a big difference.

If you’ve ever had massage therapy before, you may remember signing a consent form at the start of your visit.

But informed consent is more than paperwork.

Informed consent means you understand what will happen during treatment and agree to it before it begins. It’s an important part of massage therapy and helps make sure care is safe, comfortable, and respectful.

Just as important, consent is something that continues throughout your visit — not just something you sign once.

What Consent Means Before Treatment Starts

Before treatment begins, your Registered Massage Therapist should explain:

What areas will be treated

What type of treatment may be used

How you will be positioned

What clothing or draping will look like

How long the treatment will last

You should have the chance to ask questions and decide whether you feel comfortable moving forward.

You never need to agree to anything you don’t understand or don’t feel comfortable with.

Consent Continues During Treatment

One of the most important things to understand is that consent is ongoing.

Signing a form at the start of a visit does not mean everything is decided in advance.

You can:

Ask questions at any time

Request changes in pressure or positioning

Ask to avoid certain areas

Take a break if needed

Stop treatment completely

A good treatment plan adjusts to how you feel during the session.

What Good Consent Looks Like

Good consent usually feels clear and straightforward.

Your therapist may:

Explain what they plan to work on

Let you know before moving to a new area

Check in about comfort or pressure

Answer questions openly

You should feel comfortable speaking up if something doesn’t feel right.

Massage therapy works best when there is clear communication on both sides.

Common Misunderstandings About Consent

Many people are unsure what consent actually means in healthcare.

Here are a few common misunderstandings.

"I signed the form, so I can’t change my mind."

You can always change your mind.

Consent is an ongoing process, and your comfort always comes first.

"I shouldn’t interrupt the therapist."

Your feedback is helpful.

Simple comments like "a bit less pressure" or "that spot is sensitive" help guide treatment.

"Treatment has to be uncomfortable to work."

Massage therapy does not need to be painful to be helpful.

Comfortable, well-paced treatment is often more productive than pushing through discomfort.

Why Consent Matters

Clear consent helps create better care.

When you understand what’s happening and feel comfortable speaking up:

Treatment can be adjusted to your needs

Sessions tend to feel more relaxed

Goals are easier to work toward

Visits feel more predictable

Most importantly, consent helps you stay in control of your care.

The Bottom Line

Informed consent means understanding your treatment and agreeing to it.

It also means having the freedom to ask questions, make changes, or stop at any time.

Massage therapy works best when care feels clear, respectful, and comfortable.

If you’ve been thinking about getting help for pain or stiffness, the first step is understanding what to expect.

Booking your first massage therapy appointment can bring up a lot of questions.

People often wonder:

Will I have to explain everything perfectly?

Is it going to hurt?

What if I don’t know what’s “wrong”?

An assessment isn’t a test, and it’s not about finding something scary or broken. It’s simply a structured way to understand your pain, your goals, and how your body is responding right now.

Here’s what an assessment with a Registered Massage Therapist usually looks like — and what it doesn’t.

Why an Assessment Comes First

Pain is personal. Two people with the same symptoms can need very different approaches.

An assessment helps your therapist:

Understand what you’re feeling and when

Look for patterns related to movement, posture, or daily load

Decide what type of care may be helpful right now

Make sure massage therapy is appropriate for you

Just as important, it gives you space to ask questions and understand your options before anything happens.

What You’ll Be Asked (and Why)

Most assessments start with a conversation.

You might be asked about:

Where your pain is and how long it’s been there

What makes it better or worse

How it affects your sleep, work, or activities

Past injuries, surgeries, or health conditions

There are no “right” answers. You don’t need medical language. Your day-to-day experience is what matters.

This information helps your therapist understand context, not diagnose disease.

What the Physical Assessment May Include

Depending on your concern, the assessment may involve:

Observing how you move

Gentle range-of-motion checks

Light hands-on assessment of muscles and tissues

Simple functional movements related to your goals

Nothing should feel rushed or forced. You can always ask questions, request changes, or pause at any point.

An assessment does not mean aggressive testing, pushing through pain, or being told something is “wrong” with you.

How a Treatment Plan Is Created

After the assessment, your therapist will explain:

What they think is contributing to your symptoms

What massage therapy may help with

What the first treatment might focus on

What follow-up could look like, if needed

This is a collaborative plan, not a prescription.

Some people need one or two visits. Others benefit from short-term care over several weeks. You’ll never be locked into a plan without discussion.

Your Role in the Process

You are an active part of the assessment.

That means:

You can ask why something is being suggested

You can say no to anything that doesn’t feel right

You can give feedback during and after treatment

You can help guide the pace and focus of care

Massage therapy works best when it feels safe, respectful, and understandable.

What Happens After the Assessment

Often, the assessment flows directly into treatment during the same visit. Sometimes the first visit is more about information-gathering and gentle work.

Either way, you should leave knowing:

What the next step is

Why it’s being suggested

What to watch for between visits

If massage therapy isn’t the right fit, a good assessment helps clarify that too.

The Bottom Line

An assessment isn’t about labels or pressure.

It’s about understanding what’s going on, reducing uncertainty, and helping you make informed choices about your care.

If pain has been lingering, changing, or affecting your daily life, an assessment is often the most helpful first step.

If pain or stiffness is worst when you first wake up—but eases as the day goes on—you’re not alone.

Morning discomfort is one of the most common patterns people notice with back, neck, and joint pain. While it can feel worrying at first, this pattern is often very different from pain that worsens at night and usually has a more reassuring explanation.

This article will help you understand why morning pain happens, what it often means, and when it may be worth getting assessed.

Why pain and stiffness are common in the morning

Our bodies don’t love long periods of stillness.

Overnight, when you’re not moving much, joints and surrounding tissues can feel stiff or sensitive when you first start moving again. This can show up as:

Stiffness getting out of bed

Achy or tight joints first thing in the morning

Discomfort that eases after walking, showering, or gentle movement

This pattern is especially common after busy days, changes in routine, or long periods of sitting or inactivity.

Why movement often helps

Many people notice that once they get moving, morning pain gradually settles.

That’s because gentle movement can help:

Reduce stiffness after rest

Reintroduce normal movement patterns

Calm sensitivity that builds up overnight

This doesn’t mean you should “push through pain.” Instead, it’s about gradually easing into movement, allowing your body time to warm up.

Morning stiffness does not automatically mean damage

One of the most important things to understand is this:

Stiffness ≠ harm

Pain ≠ fragility

Discomfort after rest ≠ injury

Morning stiffness is often about how the body responds to inactivity, not about things “wearing out” or breaking down.

Some people notice this pattern more as they get older or during periods when they’re moving less. That doesn’t mean decline is inevitable—it means the body benefits from regular, manageable movement.

How this connects to back and neck pain

Morning stiffness commonly overlaps with back and neck discomfort.

If your lower back feels tight or sore when you first wake up, you may recognize patterns discussed in our article on back pain that eases as you move.

If stiffness affects your neck or upper back, similar ideas apply to the patterns covered in our neck pain article.

Understanding how your symptoms change throughout the day often provides more insight than focusing on pain alone.

Morning pain vs night pain

Morning pain and night pain can feel similar—but they usually mean different things.

Morning pain often improves with gentle movement and activity.

Night pain is more likely related to sustained positions or sensitivity during rest.

If your pain is mainly worse overnight or wakes you from sleep, that’s a different pattern, which we discuss in our article on pain that’s worse at night or during sleep.

When an assessment can help

While morning stiffness is common, an assessment may be helpful if:

Stiffness is lasting longer or getting progressively worse

Pain is significantly limiting your ability to start your day

Symptoms aren’t changing at all with movement

You’re unsure what activities are reasonable or helpful

An assessment can help clarify what’s contributing to your symptoms and what options make sense—without pressure or assumptions.

The takeaway

Pain or stiffness that’s worse in the morning and improves as you move is a very common and often manageable pattern.

What matters most is how your symptoms behave over time and how they affect your day—not a single stiff morning.

If morning pain is making it harder to move confidently or enjoy daily activities, booking an assessment can help you understand what’s going on and what steps make sense for you.

Pain that feels manageable during the day can suddenly feel much worse at night.

For some people, it’s discomfort that wakes them up. For others, it’s pain that makes it hard to fall asleep in the first place.

Night pain can be unsettling, and it often raises questions about whether something more serious is going on. In many cases, there are very normal reasons pain feels worse at night. In other situations, certain patterns are worth paying attention to.

This article is about helping you understand those patterns calmly—without jumping to worst-case conclusions.

Why pain often feels worse at night

Pain doesn’t always behave the same way around the clock. At night, a few things change that can make discomfort feel more noticeable:

Less distraction During the day, your nervous system is busy with movement, conversation, and activity. At night, discomfort has more space to be noticed.

Sustained positions Holding one position for hours—even a comfortable one—can irritate sensitive areas.

Reduced movement Movement during the day often helps regulate stiffness and sensitivity. Overnight stillness can make discomfort feel more intense.

Daytime strain showing up later Neck, back, or shoulder strain from work or activity often becomes more noticeable once the body slows down.

Common, non-concerning reasons night pain shows up

In many cases, night pain is related to everyday factors such as:

Sleeping position or pillow setup

Mattress support that doesn’t suit your body

Tension that builds during the day

Changes in routine, activity level, or stress

If pain changes when you change position, settles with movement, or improves once you’re up and active, it’s often mechanical rather than alarming.

Patterns that are worth paying attention to

Rather than focusing on a single uncomfortable night, it’s more helpful to notice patterns over time.

It may be reasonable to consider an assessment if night pain:

Is steadily worsening over days or weeks

Does not change at all with position or movement

Is accompanied by new numbness, weakness, or coordination changes

Occurs alongside other unexplained changes in your overall health

These patterns don’t automatically mean something serious is happening—but they do suggest that getting clarity could be helpful.

How neck and back pain commonly show up at night

Night discomfort often overlaps with areas that are already sensitive during the day.

Sleep disrupted by upper-body stiffness or discomfort often connects with patterns discussed in our article on neck pain that disrupts sleep.

Lower-body or trunk discomfort that worsens overnight often follows timelines described in our post on back pain that’s worse at night.

Seeing how daytime symptoms relate to nighttime discomfort can make the experience easier to understand.

Night pain vs morning stiffness

Night pain and morning stiffness are often talked about together, but they’re not the same pattern.

Night pain is often related to sustained positions, sensitivity, or irritation during rest.

Morning stiffness usually improves as you start moving and get into your day.

If your pain is mainly worse first thing in the morning and eases as you move, that’s a different pattern—which we’ll cover in a separate article.

When an assessment can help

An assessment isn’t about rushing into treatment or assuming the worst.

It can help clarify:

What may be contributing to your night pain

Whether the pattern fits with neck or back mechanics

What’s reasonable to address within massage therapy

When other care or referral might be appropriate

Sometimes reassurance is the most valuable outcome. Other times, small changes can make sleep more manageable.

The takeaway

Pain that feels worse at night is common—and often explainable.

What matters most is how the pattern behaves over time, not one uncomfortable night.

If night pain is persistent, changing, or interfering with sleep, booking an assessment can help you understand what’s going on and what options make sense for you.

Low back pain is extremely common. In most cases, it’s non-specific, meaning there isn’t a single clear “damage” diagnosis causing the symptoms. The good news: most episodes improve.

The frustrating part is knowing when to keep it simple — and when it’s time to get help.

This post will give you a practical timeline and a few clear “book now” triggers, based on what current clinical guidelines recommend.

What most guidelines agree on first

For most people, early care looks like:

Stay active and keep normal daily movement going as much as you can

Use self-management strategies (position changes, short walks, pacing)

Avoid getting pulled into fear-based messages about your back being fragile

Bed rest isn’t the goal. Movement (at the right dose) usually helps.

How long should you wait?

If your back pain is improving, even slowly

If you notice clear improvement over the first 1–2 weeks, it’s usually reasonable to keep going with self-management and gradual return to activity.

If it’s not improving after 1–2 weeks

If your pain is not meaningfully improving by 1–2 weeks, or it keeps interrupting sleep/work/activity, that’s a very reasonable time to get assessed.

This doesn’t mean something serious is happening. It usually means you’d benefit from:

clearer guidance on movement and pacing

an exercise plan you’ll actually do

hands-on care to help you get moving again

When to book sooner (practical triggers)

Consider booking sooner if your back pain is:

stopping you from normal activities (work, walking, training, sleep)

recurring in the same pattern every few weeks

making you feel unsure about what movements are “safe”

paired with leg symptoms that are new or worsening (radiating pain, numbness, weakness)

Also: if you’re stuck in a cycle of “rest → flare → rest,” an assessment can help break that pattern.

Do you need imaging (X-ray/MRI)?

Most guidelines are clear: imaging is not routinely recommended for non-specific low back pain in non-specialist settings, because it often doesn’t change what you do next.

If imaging is needed, it’s usually because the result is likely to change management, and that’s more often decided in a specialist context.

What actually helps (evidence-informed)

1) Exercise is the foundation

Guidelines consistently recommend exercise programs for low back pain (type can vary: strength, aerobic, mobility, mind–body—what matters is that it fits you and you’ll do it).

2) Hands-on care is usually best as part of a package

Manual therapy (including soft tissue techniques like massage) can be helpful—but typically as part of a broader plan that includes exercise (and sometimes a cognitive-behavioural approach for people who are really stuck).

3) A few “not recommended” items to know about

Some things are specifically discouraged in guidelines for most people, most of the time:

Traction

Belts/corsets/braces

Routine reliance on opioids for chronic low back pain

What an RMT assessment can do (without overcomplicating it)

An assessment isn’t about giving you a scary label.

It’s about figuring out:

what movements and loads are currently sensitive

what helps you calm things down

what progression gets you back to normal life (work, trails, gym, parenting)

When to Seek Medical Care More Urgently

Most low back pain is not dangerous and improves over time. However, it’s important to seek medical care promptly if back pain is accompanied by:

New or worsening weakness, numbness, or difficulty controlling a leg

Changes in bowel or bladder control

Severe, unrelenting pain that does not change with position or rest

Back pain associated with fever, unexplained weight loss, or feeling generally unwell

Pain following a significant fall, accident, or trauma

These situations are uncommon, but they are reasons to involve a physician promptly to rule out less common causes of back pain.

If you’re unsure, starting with an assessment can help determine whether further medical input is needed.

Neck pain is extremely common in Kamloops.

Between desk work, driving, phones, and everyday activities—from walking the Rivers Trail to time in the yard—it’s normal for most people to feel neck discomfort at some point.

The harder question is this:

How do you know when neck pain is something you can monitor—and when it’s worth getting checked?

This post isn’t about diagnosing or creating worry. It’s about helping you make a calm, informed decision.

When Neck Pain Is Usually Not a Big Concern

Most neck pain falls into this category.

It’s often short-lived and responsive to simple changes, especially when related to posture, activity levels, or stress.

Neck pain is usually manageable when it shows up as:

Stiffness after sleeping in an awkward position

Soreness after a long day at a desk or on your phone

Mild tightness after yard work or exercise

Discomfort that improves with movement, stretching, or rest

If your neck pain:

Comes and goes

Improves within a few days

Changes with position or movement

…it’s reasonable to monitor it and focus on basic self-care.

(We’ve written more about everyday neck discomfort here → [Internal link: Neck Pain in Kamloops])

When Neck Pain Is Worth Getting Checked

Sometimes neck pain doesn’t settle—or it starts affecting daily life. That’s usually when an assessment becomes useful, not because something is “wrong,” but because more information helps guide next steps.

It may be worth booking an assessment if your neck pain:

Lasts more than 5–7 days without improvement

Keeps returning despite rest or activity changes

Is interfering with work, sleep, or exercise

Feels gradually worse rather than stable

These patterns don’t automatically mean injury or damage. In many cases, an assessment confirms that reassurance, movement, and small adjustments are enough to get things moving in the right direction.

Neck Pain and Headaches

Neck discomfort and headaches often show up together.

This can be related to:

Muscle tension

Sustained postures (screens, driving, reading)

Busy schedules and mental load

If headaches are becoming more frequent or harder to manage alongside neck pain, that’s another reasonable reason to get assessed.

(Read more here → [Internal link: Headaches & Neck Tension])

A Note on Stress and Neck Pain

Stress doesn’t mean pain is “in your head.”

Poor sleep, mental load, and busy seasons can all increase how sensitive the neck feels. If your neck pain flares during stressful periods, addressing both physical and lifestyle factors often helps.

(Learn more → [Internal link: Stress & Physical Tension])

When to Seek Medical Care Promptly

Most neck pain is not serious. However, there are situations where it’s important to seek medical care sooner rather than waiting.

Consider getting medical help promptly if neck pain is accompanied by:

New weakness, numbness, or tingling in the arm or hand

Difficulty with balance, coordination, or walking

Severe, unrelenting pain that doesn’t change with position or rest

Fever, unexplained weight loss, or feeling generally unwell

Neck pain following a significant fall, collision, or accident

These situations are uncommon, but they’re worth checking promptly with a physician or urgent care provider.

If you’re unsure, it’s always reasonable to ask.

What an Assessment Can Help With

An assessment with a Registered Massage Therapist isn’t a test and isn’t about finding a label.

It’s a chance to:

Understand which movements or activities may be contributing

Identify patterns that keep pain lingering

Discuss what’s likely to help—and what isn’t necessary

You can read more about what a first visit looks like here → [Internal link: What to Expect at Your First Visit]

The Bottom Line

Neck pain is common—and most of the time, it’s manageable.

But if it’s persistent, recurring, or affecting daily life, it’s reasonable to get it checked—even when the pain feels mild.

Winter in Kamloops: Trails, Slopes, and Snow

Winter doesn’t slow people down in Kamloops — it just changes how we move.

Many locals stay active through:

Snowy hikes at Peterson Creek Park

Winter walks along the Rivers Trail

Downhill skiing and snowboarding at Sun Peaks Resort and Harper Mountain

Cross-country skiing and snowshoeing at Lac Le Jeune

Staying active through winter supports physical and mental health. At the same time, cold temperatures, slippery surfaces, and sudden changes in activity can increase the risk of aches, strains, and falls — especially around the busy holiday season.

A little planning can go a long way.

Common Winter Injuries We See

Each winter, we notice similar patterns in people who stay active outdoors:

Low back pain after slips or near-falls

Tight or sore calves and Achilles tendons

Knee discomfort after uneven or icy terrain

Neck and shoulder tension after falls or cold exposure

Hip and low back stiffness after skiing or snowboarding

Most of these issues don’t come from one big accident. They often build up from fatigue, cold muscles, or doing more than the body is ready for.

Winter Hiking Safety on Local Trails

Winter hiking can be a great way to stay moving, especially on familiar routes like Peterson Creek or flatter sections of the Rivers Trail.

Helpful winter hiking tips:

Choose trails you know well

Wear footwear with good traction or add ice grips

Shorten your stride on icy sections

Use poles for balance if conditions are uneven

Take breaks — fatigue increases the risk of missteps

After your hike, gentle movement once you’re warm and staying hydrated can help reduce next-day stiffness.

Downhill Skiing & Snowboarding: Sun Peaks and Harper Mountain

Skiing and snowboarding at Sun Peaks Resort or Harper Mountain are winter highlights for many Kamloops residents, especially during the holidays.

A common issue we see in January is returning to skiing and snowboarding too quickly after time away.

Helpful ways to reduce strain:

Start with shorter days early in the season

Warm up before your first run (even a few minutes helps)

Take breaks before you’re exhausted

Pay attention to knee, hip, and low back fatigue

Dress warmly — cold muscles don’t respond as well

Even experienced skiers benefit from easing back into the season.

⚠️ Winter Safety Tip: The “One More Run” Trap

Most winter injuries don’t happen at the start of the day — they happen at the end.

Many people get hurt when they decide to take “one more run” after fatigue has already set in.

When you’re tired:

Balance becomes less reliable

Reaction time slows

Muscles don’t absorb force as well

Small technique errors add up quickly

At places like Sun Peaks and Harper Mountain, that last run of the day is a common time for awkward falls, knee strain, or low back pain.

Before heading back up the lift, pause and check in:

Do my legs still feel responsive?

Is my balance steady?

Am I skiing with focus, or just getting through the run?

If your legs feel heavy or your focus is fading, that’s often your body’s signal to stop — even if the lift is still running. Ending the day early is often the safer choice.

Cross-Country Skiing & Snowshoeing at Lac Le Jeune

Cross-country skiing at Lac Le Jeune is a favourite winter activity — and while it looks gentle, it can be more demanding than people expect.

Common areas of soreness include:

Calves and Achilles tendons

Hips and low back

Shoulders and upper back (especially with poles)

If you’re new to cross-country skiing, start with shorter distances and flatter terrain. Technique and pacing matter, especially early in the season.

Slips, Falls, and “Almost Falls” Still Matter

You don’t need to hit the ground for your body to feel it.

Sudden arm movements or twisting to catch yourself can strain the low back, neck, hips, or shoulders. If stiffness or soreness lingers longer than a day or two, it’s worth paying attention.

Addressing issues early often helps prevent them from becoming bigger problems.

How Massage Therapy Can Support Winter Activity

Massage therapy can support winter activity by:

Addressing muscle tension related to cold and fatigue

Supporting recovery after hiking or skiing

Identifying movement restrictions early

Helping manage soreness before it limits activity

At Well+Able Integrated Health, care starts with an assessment, so treatment is guided by how your body is responding to winter activity.

Enjoy Winter in Kamloops — With a Plan

Winter movement is worth protecting. Paying attention to energy levels, easing back into activity, and knowing when to stop can help you stay active all season long.

If something doesn’t feel right, or soreness is sticking around longer than expected, getting assessed early can make a difference.

The holiday season in Kamloops brings bright lights, cold mornings, and busy schedules. It’s a wonderful time of year, but it can also lead to more tension, stiffness, and general fatigue. Small changes in routine — like longer drives, extra errands, or more time sitting — can add up and affect how your body feels.

Here are some simple, evidence-informed ways to support your comfort and well-being this season.

❄️ 1. Stay Warm to Reduce Muscle Tension

Cold weather can contribute to increased muscle guarding, especially around the neck and shoulders. Most people don’t even notice they’re lifting their shoulders or tightening their posture to stay warm.

Try:

Wearing a scarf or neck warmer outdoors

Warming up your body before long outings

Using a heating pad for 5–10 minutes at the end of the day

A little extra warmth helps your muscles relax and can make everyday movement feel easier.

⭐ 2. Break Up Holiday Tasks Into Shorter Sessions

Gift wrapping, cooking, cleaning, and shopping all involve repetitive movements. Doing them for long stretches can leave your back, neck, or arms feeling tight.

Helpful tips:

Switch arms or sides when carrying bags

Sit on a supportive chair when doing long tasks

Take short stretch or movement breaks

Spread chores across a few days rather than one long session

Small adjustments can reduce the overall load on your body.

🎁 3. Create Moments to De-Stress

The holiday season can be joyful, but it can also be busy and overwhelming. Stress can show up in the body as jaw clenching, shoulder tension, or shallow breathing.

Try this simple reset:

Place one hand on your chest and one on your belly

Take three slow breaths, letting your ribs expand gently

Short breathing moments like this can help reduce tension throughout the day.

🌲 4. Keep Moving — Even Briefly

Movement doesn’t have to be perfect or structured to be helpful. Even a few minutes can make a difference.

Easy ideas:

A short walk on your lunch break

Light stretching while your coffee brews

A gentle mobility routine before bed

Walking the Rivers Trail or Peterson Creek Park at a relaxed pace

Consistent small movements help keep your body feeling more comfortable.

💤 5. Prioritize Sleep Where You Can

Sleep patterns often shift during the holidays. Later evenings, travel, and social events can affect how rested you feel.

Try:

Keeping a simple wind-down routine

Limiting screens 30 minutes before bed

Using warm lighting in the evenings

Doing gentle stretching before sleep

Better sleep can support both physical and mental well-being.

💚 6. Listen to Your Body

If tension or discomfort starts to build, take it as a cue to pause, move, or adjust your routine. Simple awareness goes a long way, especially during busy seasons.

Massage therapy from a Registered Massage Therapist (RMT) can also be a supportive part of your self-care plan when you're dealing with tightness, stress-related discomfort, or general stiffness.

✨ Wishing You a Comfortable Holiday Season

No matter how you spend this month — visiting family, enjoying winter walks, or relaxing at home — we hope you find moments of rest, movement, and comfort.

If you’d like support with tension or pain this season, we’re here to help.

If you’re reading this while tired, overheated, sore, or wondering, “Is it just me?”—it’s not just you.

Perimenopause and menopause are big body transitions. Hormones are changing, sleep can go off the rails, joints can ache for “no reason,” moods can swing, and it’s easy to feel like you’ve lost your old self.

This article is here to say:

You’re not weak.

You’re not imagining it.

You deserve care and support.

As Registered Massage Therapists (RMTs), we don’t treat menopause itself and we don’t change hormone levels. But we do help people navigate pain, tension, and stress during this life stage.

In this post, we’ll look at what’s happening during perimenopause and menopause, common symptoms, how massage therapy fits in, and some simple, evidence-informed tips that might make this phase a little easier.

What Do “Perimenopause” and “Menopause” Actually Mean?

Perimenopause is the transition phase before menopause. Hormones like estrogen and progesterone start to fluctuate. Periods may:

Become irregular

Be heavier or lighter than usual

Come closer together

Skip some months

Perimenopause can last several years.

Menopause is defined as:

12 months in a row with no period, not explained by pregnancy or another medical cause.

The average age is around 51, but there is a wide normal range.

You’ll sometimes see the term post-menopause, which simply means the time after that 12-month mark.

In this article we sometimes use the word “women” because that’s how most research is written, but menopause can affect anyone with ovaries, including trans and gender-diverse people. If that’s you: this is for you, too.

Common Symptoms: It’s More Than Hot Flashes

Research suggests that up to 75–80% of women experience hot flashes and night sweats during the menopause transition. But there’s much more going on than temperature changes.

1. Hot Flashes & Night Sweats (Vasomotor Symptoms)

You might notice:

Sudden heat in the face, chest, or whole body

Sweating, sometimes followed by chills

Night sweats that wake you up

A “rush” feeling, sometimes with a brief spike of anxiety

These can start years before your final period. For many people they peak around one year after the last period and then slowly ease, but they can last several years.

2. Sleep Disruption & Fatigue

Sleep problems are very common in perimenopause and menopause. You may:

Have trouble falling asleep

Wake up often at night

Wake up soaked with sweat

Feel tired even when you think you “should” be rested

Poor sleep can make pain, mood changes, and brain fog worse, so it’s an important part of the picture.

3. Mood Changes & Brain Fog

Hormone shifts can affect mood and thinking. People often describe:

Feeling “on edge” or “not like myself”

Crying more easily

Feeling more anxious or low

Trouble concentrating or finding words (“menopause brain”)

These changes are biological, not a personal failure. You aren’t “too emotional” or “overreacting” — your body is going through a real shift.

4. Muscle, Joint & Body Pain

This is one of the most common things we see in clinic.

During perimenopause and menopause, many people notice:

Achy or stiff neck, shoulders, and upper back

Low back, hip, or pelvic pain

Hand, knee, or foot pain

A general sense that “everything hurts more than it used to”

Fluctuating estrogen can change how your nervous system processes pain and may also affect joints and connective tissue. The result: your body can feel more sensitive and sore than it did a few years ago.

5. Pelvic & Sexual Health Changes

Lower estrogen levels can lead to:

Vaginal dryness, itching, or burning

Discomfort or pain with intercourse

More frequent urinary urgency or infections

Changes in sexual desire

These are extremely common and very treatable. Many people feel shy about bringing them up, but your healthcare provider talks about this more than you might think and can offer options.

6. Other Changes You Might Notice

You may also see:

Weight and body composition changes

Skin and hair changes

Headaches or migraines

Changes in cholesterol, blood pressure, or blood sugar (your primary care provider can help monitor these)

If you’re experiencing several of these at once, it’s normal to feel overwhelmed. You are not alone, and you don’t just have to “push through.”

Where Massage Therapy Fits In (And Where It Doesn’t)

Massage therapy cannot:

Stop menopause

Replace medical treatment

“Fix” hormone levels

Hormone therapy, non-hormonal medications, and other medical approaches are the front-line treatments for moderate to severe menopausal symptoms.

However, massage therapy can play a supportive role, especially with:

Muscle and joint pain

Tension and body stiffness

Stress and nervous system overload

General sense of “I just need someone to help my body feel a little better”

What Does the Research Say About Massage & Menopause?

Studies so far are small, but they suggest that massage therapy may:

Reduce overall menopausal symptom scores for some people

Help with body symptoms like aches and tension

Help with mood and stress in some cases

The research is still limited and mixed, and we need more high-quality studies. For now, massage is best seen as one helpful tool as part of a broader plan—not a cure or stand-alone treatment.

How Massage Therapy Can Support You During Perimenopause & Menopause

Within that honest, evidence-informed frame, here’s how massage may support you:

1. Calming the Stress Response

Gentle, supportive touch and a quiet space can help your nervous system shift out of “fight or flight.” Many people report feeling more grounded, less “wired,” and more at ease after treatment. That calmer state can also help with sleep and mood.

2. Easing Muscle and Joint Tension

Hormonal changes, poor sleep, and life stress can all add up to more tension and pain. Massage can:

Reduce muscle tightness

Improve your sense of ease and movement

Make it more comfortable to stay active

Movement is important for long-term heart, bone, and joint health, so feeling safe and able to move matters.

3. Supporting Body Awareness & Pacing

Regular sessions create time to check in:

Which movements feel good?

What tends to flare your symptoms?

How can we adjust your activity level so you’re not constantly overdoing it or underdoing it?

This can help you find a more sustainable rhythm, instead of bouncing between “all in” and “crash.”

4. Giving You a Safe, Validating Space

A huge part of this life phase is the emotional side: grief for how things used to feel, frustration with symptoms, and sometimes feeling brushed off by others.

In our treatment room, you’re believed. You get to set boundaries around touch, positioning, talking vs quiet, and what you want from the session.

What a Menopause-Informed Massage Session Might Look Like

Every therapist is different, but at Well+Able we tend to:

Adjust Temperature for Comfort

Hot flash mid-session? No problem. We can:

Remove or add blankets

Use a fan

Open a window

Pause so you can cool down

You never need to apologize for this.

Use Comfortable Positions

If lying face-down or flat on your back is uncomfortable, we can use:

Side-lying positions with pillows

A slightly raised head and chest

Extra support under knees, hips, or shoulders

You don’t have to “tough it out” in positions that don’t feel right.

Respect Your Pressure & Pain Threshold

Pain sensitivity can change with hormonal shifts. We:

Check in about pressure

Avoid “no pain, no gain” ideas

Adjust techniques if anything feels too strong

You’re always free to say “can we ease up a bit?” or “that feels perfect, stay there.”

Integrate With Your Overall Care

If you’re working with:

A family doctor or nurse practitioner

A menopause clinic

A pelvic health physiotherapist

A counsellor or psychologist

Massage therapy can sit alongside those supports. We stay within our scope and want to be part of your wider care team, not your only tool.

Simple, Evidence-Informed Tips for Navigating Perimenopause & Menopause

You absolutely do not need to do all of this. Think of these as options, not a to-do list.

1. Build Your Support Team

If symptoms are affecting your quality of life, that’s enough reason to reach out. You might consider:

Your family doctor or nurse practitioner – to talk about symptoms, rule out other causes, and discuss hormone or non-hormonal treatment options.

A mental health professional – if mood changes or anxiety are hitting hard.

A pelvic health physiotherapist – for pelvic or sexual pain.

An RMT – for body pain, tension, and stress support.

You don’t have to wait until things are “really bad” before getting help.

2. Gentle, Regular Movement

Exercise isn’t a cure, but it’s one of the most helpful long-term tools we have for:

Mood

Sleep

Bone and heart health

Gentle ideas:

Short walks, even 10 minutes at a time

Cycling or swimming for low-impact cardio

Simple strength exercises 2–3 times a week

Yoga or tai chi if you enjoy them

If your joints hurt, we can help you find a starting point and progress slowly.

3. Support Your Sleep (Without Chasing Perfection)

Even small changes can help your sleep:

Keep your bedroom on the cooler side

Use breathable bedding in layers so you can adjust quickly

Try a simple wind-down routine (stretching, reading, slow breathing)

Keep caffeine earlier in the day if you notice it affects you

If insomnia is severe or long-lasting, talk with your provider about treatments like cognitive behavioural therapy for insomnia (CBT-I), which has strong evidence behind it.

4. Care for Mood & Nervous System

Mood changes during this phase are common and real. You might find benefit from:

Counselling or CBT to help you make sense of what you’re feeling

Mindfulness or simple breathing practices

Support groups or online communities

In some cases, medication, which you can discuss with your doctor

Massage can be one more place where your nervous system gets a break and you’re treated with care.

5. Support Pelvic & Sexual Comfort

If sex has become painful or you’re dealing with dryness:

Over-the-counter vaginal moisturisers and lubricants can help with friction.

Local vaginal estrogen or other treatments (prescribed by your doctor) can be very effective.

Pelvic health physiotherapists can work with you on pelvic muscle tension and pain.

You deserve comfort and pleasure. Painful sex is common in menopause, but it’s not something you have to just accept.

6. Long-Term Health Habits (Without Extremes)

You don’t need a “perfect” diet or a strict regimen. Small, sustainable habits matter more:

Aim for mostly Mediterranean-style meals: vegetables, fruits, whole grains, beans, nuts, seeds, and healthy fats.

Include a source of protein at most meals.

Make sure you’re getting enough calcium and vitamin D (your provider can help check this).

If certain foods or drinks seem to trigger hot flashes (such as alcohol, very spicy foods, or very hot drinks), notice patterns and adjust if you wish.

Think of this as taking care of your “future self” in small, realistic steps.

7. Give Pain Context, Not All the Power

If pain has spiked during perimenopause, it might help to know:

Hormone changes can make your pain system more sensitive. That doesn’t always mean new damage.

Gentle movement, supportive touch (like massage), and calming practices can help turn the volume down over time.

Flare-ups are information, not failure. We can work with them and adjust your plan.

When to Seek Medical Help Quickly

Please contact your doctor or seek urgent care if you notice:

Very heavy bleeding (for example, soaking through pads or tampons every hour)

Bleeding after 12 months with no period

New chest pain, shortness of breath, or pain in the jaw/arm

Sudden severe headache, vision changes, or trouble speaking

Unexplained weight loss, ongoing fevers, or night sweats not clearly linked to hot flashes

When in doubt, it’s always okay to get checked.

How Well+Able Can Support You

If you’re in or near Kamloops and navigating perimenopause or menopause with pain, tension, or overwhelm, our RMT team at Well+Able Integrated Health can offer:

Gentle, collaborative massage therapy tailored to your comfort

A calm space to check in with your body

Simple movement and self-care ideas that fit your real life

We’ll work alongside your medical providers and other practitioners to support you as part of a bigger care team.

If you’d like to see whether massage therapy could be a helpful part of your menopause care plan, we’d be honoured to meet you.

Book now to schedule a visit with one of our Registered Massage Therapists.

When winter hits Kamloops, a lot of people say:

“I can feel the cold in my knees,” “My hands are so stiff today,” “My old injury always aches when the weather changes.”

If your joints feel more sore or stiff in the winter, you are not imagining it. At the same time, it’s not as simple as “cold equals pain.”

In this post we’ll look at:

What research actually says about weather and pain

How winter can change how your joints feel

Simple ideas to help you cope

When joint pain needs a closer look

How massage therapy can fit into your plan

This information is general and does not replace advice from your doctor or other health-care providers.

1. What does the research say about weather and pain?

Scientists have been asking, “Does the weather really affect pain?” for many years. The short answer:

Yes, weather seems to affect pain for some people.

The effect is usually small and is only one part of the picture.

A 2023 review looked at 14 studies on people with osteoarthritis. It found that:

Lower temperatures,

Higher air (barometric) pressure, and

Higher humidity

were linked with slightly higher joint pain scores.PubMed+1

Another large U.K. study called Cloudy with a Chance of Pain followed thousands of people with long-term pain using a smartphone app. Pain was more likely to be worse on humid, windy days with lower air pressure.PMC+1

Earlier research in people with knee osteoarthritis also found that changes in barometric pressure and temperature were linked with changes in pain.PubMed

So overall:

Weather does seem to nudge pain levels up or down for some people, but it’s not the only reason joints hurt.

2. How winter can change how your joints feel

Here are a few reasons your joints might feel different when the temperature drops.

a) Air pressure shifts

The air around us has weight. This is called barometric pressure. When a storm system moves in or the weather changes, this pressure can drop.

Some researchers think that changes in pressure may slightly change the way tissues around a joint behave, especially if there is arthritis or previous injury. This may make sensitive joints feel more achy or stiff.environmentalphysio.com+1

b) Colder tissues feel stiffer

In colder weather, your body works harder to keep your core warm. That can leave your hands, feet, and other areas feeling cooler and stiffer.

Cooler muscles and soft tissues may not stretch and move as easily. This can make it feel harder to get going in the morning or after sitting for a while.

Think of a cold elastic band — it doesn’t stretch as smoothly as a warm one.

c) We often move less in winter

Short days, ice, and snow can make it harder to get outside. Many people:

Walk less

Avoid stairs or hills

Spend more time sitting at work or on the couch

Less movement can lead to stiff joints and weaker muscles, which may increase pain over time. For people already living with osteoarthritis or other long-term pain, this drop in movement can have a big impact.

d) Mood, stress, and sleep also matter

Winter can affect more than just your joints:

Less sunlight can affect mood and energy.

Busy holiday seasons and money stress can raise tension.

Pain can make sleep harder, and poor sleep can make pain feel worse.

Our nervous system, mood, and sleep all play a role in how strongly we feel pain. Weather is one part of that bigger picture.The Washington Post

3. What you can do day-to-day

You can’t change the weather, but you can often change how your body responds to it. Here are some simple ideas that are usually safe for most people.

If you have a medical condition or are unsure what’s right for you, check with your health-care provider first.

a) Use warmth wisely

Dress in layers so you can adjust easily.

Keep commonly sore areas (knees, hands, low back) warm with clothing or wraps.

A warm shower, bath, or heating pad (used safely) can make it easier to start moving.

Warmth does not “fix” joint damage, but many people find it helps muscles relax and reduces the feeling of stiffness.

b) “Oil the hinges” with gentle movement

Your joints are built to move. Think of movement as gently “oiling the hinges.”

Ideas:

Short indoor walks at home, at the mall, or at work

Simple stretches during TV breaks

A few basic strength exercises 2–3 times per week, focusing on hips, knees, and core

If sidewalks are clear, a relaxed walk on the Rivers Trail or around your neighbourhood

On days when pain feels worse, you can turn the dial down (less time, fewer repetitions) instead of stopping completely.

c) Make your home and work set-up joint-friendly

In winter, we tend to sit more. Small changes to your set-up can make a big difference over time:

Adjust your chair so your feet are flat and your knees are roughly level with your hips.

Keep screens at eye level so you’re not always bending your neck.

Take brief movement breaks every 30–60 minutes, even just a lap around the room.

These small habits can help with neck, shoulder, and low back pain, especially in the colder months.

d) Plan for safer winter walking

If you’re worried about falling, your body may tense up, which can increase pain.

Choose good winter footwear with grip.

Use handrails and take smaller steps on icy sections.

Consider walking poles if you need extra balance.

If balance feels shaky or you’ve already had a fall, speak with a health-care provider about a plan to build strength and confidence.

4. How massage therapy can help

Massage therapy does not cure arthritis or change the weather. But it can be a useful part of a winter coping plan.

Working with a Registered Massage Therapist (RMT) can help you:

Explore comfortable, relaxing hands-on treatment

Learn about pain and how many factors (including weather) can influence it

Build a realistic movement and self-care plan for the winter months

Feel more confident staying active, instead of “hibernating”

At Well+Able, our RMTs focus on gentle, evidence-informed care and education. We’ll listen to your story, look at how you move, and help you come up with a plan that fits your life — not the other way around.

5. When joint pain needs a closer look

Sometimes joint pain is a sign that something more serious is going on. Please seek medical attention promptly if you notice:

A joint that is very hot, red, or swollen, especially with fever or feeling unwell

Sudden joint pain after a fall or accident

A joint that looks misshapen or you cannot use or put weight on

Sudden, severe pain that is very different from your usual pain

These can be signs of infection, fracture, or other urgent problems that need medical care. Mayo Clinic+1

Also talk to your doctor or nurse practitioner if:

Joint pain has lasted more than 6 weeks

Pain is waking you at night regularly

You are worried about the cause of your painCleveland Clinic+1

6. Getting support in Kamloops this winter

If winter is making your joints harder to live with, you don’t have to handle it alone.

At Well+Able Integrated Health, our RMTs can:

Listen to your story and assess your joints and muscles

Help you understand what might be driving your pain

Offer massage therapy that respects your comfort and goals

Work with you on a step-by-step plan for movement and self-care

If you’d like support with winter joint pain:

Even a “minor” crash can leave you sore, stiff, and worried. In Kamloops, we often see neck pain, headaches, thoracic (mid-back) pain, and low back pain after MVAs. Sleep and stress can also flare. Here’s how massage therapy—done gently and step-by-step—can help you feel steadier day by day.What happens after an MVA (and why you feel sore):

Your body often braces during and after a crash. Muscles can stay “on guard,” which feels tight and painful.

Neck and upper-back strain (whiplash-associated disorders) are common. Thoracic and low back tissues can also get irritated from seatbelts, twisting, or impact.

Stress, poor sleep, and worry can turn the volume up on pain.

How an RMT session helps (what we actually do):

Gentle, comfortable pressure to neck, thoracic, and low back areas—within your comfort.

Education to help understand the process. Understanding your symptoms lowers threat and helps pain settle.

Simple home plan. A few movements and pacing tips you can repeat daily.

Team approach. We can coordinate with your doctor or physio if needed.

3 safe steps you can start this week (2–5 minutes):

Easy motion (neck, thoracic, low back) — daily

Neck turns: 5 each way (easy range)

Shoulder rolls: 10 back

Thoracic open-book: lying on your side, rotate top arm/back open and close ×5/side

Pelvic tilts (supine or seated): gentle rock forward/back ×10

Breathing for calm (1–2 minutes)

Inhale through the nose 4s → quiet exhale 6–8s × 5 breaths

Option: hands around lower ribs to feel them widen on inhale, soften on exhale

Light strength, little and often (3 minutes)

Band pull-apart ×12 (upper-back)

Wall slide ×8 (shoulder/thoracic)

Hip hinge to box ×8 (butt to a chair/box, pain-free range)

Supported row (light weight or backpack) ×10/side Tip: stop before sharp pain; “some discomfort” that eases after is okay.

When to book with an RMT:

Pain lasts beyond a few days or limits work, driving, or sleep

Headaches or jaw tension are increasing

You’re unsure what’s safe and want a simple plan

When to seek urgent care (red flags):

Severe/worsening neck or back pain with fever, limb weakness, leg giving-way, or new numbness/tingling that spreads into arms or legs

Saddle anesthesia (numbness in the inner thighs/groin), or new bladder/bowel changes