The Benefits of Caffeine

The Benefits of Caffeine

There has been some debate over the years on whether or not caffeine is a healthy choice. At The Right Move, we’re big coffee fans so we’ve done some research on the subject and there are actually tons of health benefits that come from caffeine. So, you can enjoy your morning cup (or three) without feeling guilty or worrying about causing damage to your health!

The Mayo Clinic notes that drinking 400 milligrams (mg) of caffeine a day is safe for healthy adults. They note that this is the equivalent to four cups of coffee per day, but that all depends on where your coffee comes from. This is good news for those who need more than one morning coffee!

If you stay in the range of what’s safe, caffeine has so many health benefits. There are so many incredible benefits, but here are a few of the positive effects caffeine has on our health:

It Reduces The Risk Of Diabetes

Research shows that drinking 5 cups of coffee a day can reduce the risk of developing diabetes. This is mainly because of the high level of disease-fighting antioxidants found in caffeine. Drinking sugar-free coffee daily can make you less likely to suffer from type 2 diabetes.

It Improves Muscle Performance and Stamina

Research has proven that consuming 140 to 400 mg of caffeine 30 to 60 minutes before exercising can improve both speed and endurance. Caffeine slightly increases your heart and breathing rate by stimulating your nervous system. Additionally, caffeine, when mixed with carbs, can replenish muscle glycogen concentrations faster after exercise. This is why caffeine is often used in energy drinks to increase stamina.

It’s Good for Your Cardiovascular Health

A few cups of coffee per day can give you a healthy heart! Caffeine constricts your arteries by infiltrating the receptors that line the blood vessel walls. This causes your blood pressure to rise. A research at Brooklyn College has found that men who consumed 4 cups of caffeinated beverages daily are less likely to suffer from heart disease than those who never took a sip. Drinking coffee has been found to reduce the risk of stroke by 22% as well!

It Can Help You Lose Weight

Drinking caffeinated drinks can often times help in weight loss. Regular drinkers often report a decrease in appetite, resulting in weight loss. 300-400 milligrams of caffeine in any form (cola, tea, or coffee) is enough.

It Improves Your Memory

Caffeine increases the level of a neurotransmitter called acetylcholine. This is associated with attention, concentration, learning and memory. So, it has a positive effect on memory and cognitive function!


Caffeine can provide various health benefits but is only possible with the right dosage of caffeine. Excessive intake of caffeine has been reported to cause adverse effects on your health, so it’s important to stay in that 0-400 mg range to get the most benefits to your health!

The Benefits of Shockwave Therapy

The Benefits of Shockwave Therapy

Shockwave therapy is a relatively unknown treatment option in the public eye but is one that works especially well for nagging injuries, athletes, as well as those with chronic pain. Whether you’re experiencing soft tissue discomfort or have a medical condition such as tendinitis; shockwave therapy can offer you quick, effective relief!

How it Works

Shockwave therapy involves a short series of high-energy pressure waves that are directed at the injured tissue. The treatment produces an inflammatory response in the body. While this sounds counterintuitive, these waves actually trick your body into thinking damage is being done. This produces a bodily reaction in the form of blood rushing to the affected area and helps to fight off what it believes is a threat. Shockwave accelerates the healing process by allowing your body to solve the problem naturally.

What are the Benefits?

This quick, non-invasive treatment uses no medicine. It also has very little risk or side effects for the patient.  Each session takes a maximum of 15 minutes with significant improvements seen in three to five sessions. As a result, this means you can quickly return to your normal activities in just a few short weeks!

Will it Hurt?

Typically, there will be some discomfort during the treatment. However, because the sessions are short, most patients are able to tolerate the treatment without any problem. Also, the intensity can be adjusted throughout the session by the physiotherapist.

How Do I Go About Getting Shockwave Therapy?

The easiest way is to call or email our clinic to book an assessment! You’ll meet with a physiotherapist who will be able to determine whether or not shockwave therapy is the best treatment method for you. Often times, your physiotherapist can also include the first treatment in during your assessment!


The Benefits of Shockwave Therapy

The Right Move has invested in the latest medical technology and current evidence-informed treatment techniques in an effort to bring the best clinical results to patients. We use the MP100 from Storz Canada, which is the leading company providing medical equipment to health care professionals. We are the only physiotherapy clinic in Eastern Ontario with this device and feel grateful we are able to provide our patients with this treatment!

The following conditions are easily treated with shockwave therapy:

  • plantar fasciitis
  • achilles tendonosis
  • patellar tendinopathies
  • tennis elbow
  • rotator cuff tendinopathies

The Benefits of Shockwave Therapy



Give us a call at 613-384-3222 (or email us at to book your appointment today!

How Physiotherapy Can Treat and Prevent Sports Injuries

How Physiotherapy Can Treat and Prevent Sports Injuries

Spring is here, which has a lot of us getting more active than we have been the past few months. This is great for our overall health; but can lead to sports injuries if we aren’t careful, which is why physiotherapy is so important!

Physiotherapy is essential when it comes to recovery from sports injuries. Most athletes wait until an injury occurs before seeking treatment, however a physiotherapist can also help you prevent these injuries from happening too!

When it comes to treating existing injuries, physiotherapy focuses on a custom-made and comprehensive treatment plan that is tailored to you and your injury. From muscle strains to ligament sprains, dislocations and fractures, professional treatment will get you feeling better faster.

At The Right Move, we have lots of high quality treatment options to help with sports injuries as they happen such as:

Strengthening Exercises

Weak muscles are the consequence of inactivity after an injury; so strengthening exercises are a great way to grow and maintain the strength and function of your muscles.


When it comes to injured soft tissue, bone, heal, and joint pain, shockwave therapy is a great modern treatment option! This non-surgical treatment promotes accelerated recovery so you can get back to the things you love faster than traditional rehabilitation.

Dry Needling

Tension in the form of tight muscles are another consequence of inactivity after an injury and dry needling can help release this tension which will, in turn, also reduce pain.


Traditional therapy methods can help in the acute stages of pain (when the injury just happened). Tens, Interferential, and Ultrasound are modalities thought to help with circulation and tissue healing.

Manual Therapy

Hands on therapy works well for relaxing muscles in spasm and getting your joints moving freer; all the while reducing tissue adhesions and decreasing any swelling so you can move better.


Still, there is another key benefit of physiotherapy when it comes to sports injuries, which is injury prevention.

Physiotherapy is an important way to help prevent sports injuries from occurring; which is actually more beneficial to athletes in the first place! Having a registered physiotherapist that you trust, work well with, and you can depend on are key when it comes to injury prevention. This way, you can monitor your health/fitness and assess the need for strengthening potentially weak areas before injuries occur!

Whether you have an existing sports injury and need immediate physiotherapy treatment or are simply looking to maintain your muscle and joint health; we have the knowledge, experience, and equipment to help! For more information on how physiotherapy can help you or to book an appointment, give us a call at 613-384-3222 today!


– Ian Budge
MscPT, Bkin, CSCS