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Delayed Onset Muscle Soreness (DOMS)
October 1, 2026

Why Gentle Movement Beats Rest for Sore Muscles

If you’ve ever woken up a day or two after a hard workout barely able to lift your arms, you’ve experienced delayed onset muscle soreness (DOMS). The good news: gentle movement — including the kind you’ll experience with Osteopathy and OsteoPilates — is one of the most effective ways to temporarily relieve that pain and stiffness.

Gentle movement won’t instantly repair the underlying micro-tears in your muscle tissue, but active recovery (low-intensity, low-impact exercise) offers real relief. Movement keeps fluids — blood, synovial fluid, fascia, and lymph — circulating through the body, lubricating your joints and tissues along the way.

How Gentle Movement Helps

  • Boosts blood flow: Moving warms the muscles and increases local circulation, delivering oxygen and nutrients that speed up tissue repair.
  • Flushes out byproducts: Increased blood flow helps clear metabolic waste and cellular debris left behind by the inflammatory response.
  • Releases endorphins: Light exercise triggers endorphins — your body’s natural pain relievers — for a temporary analgesic effect.
  • Reduces stiffness: Gentle motion keeps muscle fibers and connective tissue flexible, breaking up temporary adhesions so you don’t feel completely locked up.

Best Types of Active Recovery

  • Low-intensity cardio: A ten- to twenty-minute walk, an easy spin on a stationary bike, or a casual swim.
  • Dynamic mobility work: Gentle bodyweight movement like unweighted squats, arm circles, or torso twists.
  • Restorative stretching: Light yoga or gentle static stretching, moving through a comfortable range without forcing a deep, painful stretch.

What to Avoid

  • High-intensity workouts: Skip heavy lifting or intense training on the same sore muscle groups — it can worsen the microscopic tissue damage.
  • Static, passive rest: Staying completely sedentary often lets muscles tighten further, making stiffness feel worse once you finally do move.

Feeling sore and not sure how to move through it? Our Osteopathy and OsteoPilates practitioners can help you build an active recovery plan that gets you back to full strength safely.

Scotia Physiotherapy

6178 Quinpool Rd, Halifax, NS B3L 1A3

902 425 3065

info@scotiaphysiotherapy.ca

Jennifer Wade

PT, BScKin, MScPT (she/her)

I’ve been a practicing physiotherapist since 2012 and genuinely love what I do. I value the opportunity to get to know my patients and understand how their pain or limitations are affecting their daily lives—so we can work together toward meaningful, lasting change.

Since joining Scotia Physiotherapy in 2013, I’ve developed a special interest in temporomandibular joint disorders (TMD) and have become deeply immersed in this complex and rewarding area of practice. I continue to treat people of all ages for a broad range of neuromusculoskeletal concerns, but TMD remains a strong clinical focus.

I’m passionate about lifelong learning and constantly seek opportunities to refine my skills in a holistic and evidence-informed way. I have pursued mentorship with advanced practitioners and regularly collaborate with other healthcare professionals, including observing jaw-related surgeries in operating rooms, as well as treatments in clinical settings to deepen my understanding of surgical and interdisciplinary care.

I’ve completed extensive continuing education in areas such as manual therapy, pain science, acupuncture and dry needling, movement impairments, concussion management, trauma-informed care, and TMD. I’ve also taught in Dalhousie University’s Gross Anatomy and Musculoskeletal labs, and have been invited to speak to dental professionals, including dentists, and periodontal and dental students, on the role of physiotherapy in managing TMD.

What matters most to me is providing one-on-one care that treats the whole person. I strive to uncover how lifestyle, stress, and broader health influences can shape physical symptoms, and I value the simplicity of physiotherapy techniques applied to the body’s complex systems—much like how the simple act of walking can offer wide-ranging physical and mental benefits.

I look forward to working with you.

Feel free to contact me at jennifer.wade@scotiaphysiotherapy.ca with any questions.

Call 902 425 3065 or book online HERE

Dawn Hanifen

PT, FCAMPT, BScPT

Upon graduation from St. Francis Xavier University in 2001 with a Bachelor of Science degree in Biology Dawn Hanifen (she/her) moved to Edinburgh, Scotland where she completed a BScPT in 2005. In Scotland, Dawn gained valuable experience in all disciplines of Physiotherapy including Orthopaedics, Neurology and Cardiorespiratory. After returning to Nova Scotia, Dawn focused her career path in the direction of Orthopaedics.

Dawn has extensive post-graduate training in gait analysis, pain management of spinal syndromes, acupuncture, manual therapy and movement systems disorders. She continues to prioritize continuing education, and actively expands her knowledge base, skill set and clinical reasoning to help clients achieve their goals.

Dawn is passionate about helping people struggling with neck pain and headache following motor vehicle collisions, workplace and sporting injuries. Dawn employs manual therapy, individualised exercise prescription, modalities and education to ensure each client achieves their goals and optimizes their function, enabling each individual client to live a happy, healthy and active lifestyle.

Please feel free contact her @ dawn.hanifen@scotiaphysiotherapy.ca with questions.

Call 902 425 3065 or book online HERE

Carolynn MacLennan

R.M.T., BScHK

Carolynn MacLennan graduated from the massage therapy program at Northumberland College in 2003 and has received additional training in advanced sports massage and pregnancy massage. She also has a BScHK from St FX University.

Carolynn has experience treating a wide variety of musculoskeletal conditions including back and neck pain, sports related injuries, repetitive strain injuries, postural imbalances and the aches and pains that accompany pregnancy. She provides a deep tissue, specific massage, but believes a relaxing approach is an important element to any massage therapy treatment.

Whether it’s part of a treatment plan for a specific injury, a preventative measure or a stress relief treatment, Carolynn is dedicated to helping you maintain a healthy, happy and active lifestyle.

Carolynn’s hours: Monday, Wednesday & Friday 10-4pm Tuesday & Thursday 5:45-8pm. 

Call 902 425 3065 or book online HERE

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Cheryl MacPhail

RMT

Cheryl believes in treating each client as a whole person — creating a safe, supportive space where clients feel comfortable expressing their needs and goals, and receiving care that’s genuinely personalized to them.

Originally from Nova Scotia, Cheryl completed her Bachelor of Kinesiology (Co-operative) with Honours at Memorial University in St. John’s before going on to earn her Diploma of Massage Therapy at the Canadian College of Massage and Hydrotherapy, also with honours.

Her approach combines relaxation-based techniques with targeted therapeutic treatment, always tailored to the individual. Since graduating, she has expanded her skills with additional training in cupping, gua sha, intraoral TMJ treatment, and external approaches to pelvic pain and dysfunction — and she is committed to continuing that growth so her clients always receive the most effective care available.

Call 902 425 3065 or book online HERE 

ALISON BEATON

PT, MClSc, FCAMPT, Diploma Sports Physiotherapy

Alison Beaton (she/her) works with general orthopaedic clients and athletes of all levels to optimize their movements in sport and in life. Alison combines her specialized training in manual and manipulative therapy with movement pattern and muscle imbalance retraining to promote rapid, safe, and effective recovery from injuries and chronic stress.

Her extensive experience with elite athletes includes current Olympians, Canadian National Teams, Cirque du Soleil and Broadway performers. She owns Scotia Physiotherapy, is a member of the Integrated Health Services team for Triathlon Canada and the IST lead for Surf Canada, formerly Canada Freestyle Ski. She works locally with Dance NS, Neptune theatre in Halifax and visiting Broadway productions.

Alison graduated from Dalhousie University in 2003, completed an Advanced Diploma of Orthopaedic Manual and Manipulative Therapy in 2009, a Masters of Clinical Science in Manipulative Therapy (Western) in 2012 and a Diploma of Sport Physiotherapy in 2014 . Alison teaches within the Canadian Physiotherapy Association post-graduate Orthopaedic course system, as well as in the School of Physiotherapy and Department of Anatomy at Dalhousie University. She is the past chair of the Nova Scotia Orthopaedic Section and of the Canadian Physiotherapy Association Orthopaedic Division.

Alison’s passion for physical fitness and optimizing movement patterning is not limited to the clinic. She is active in running, surfing, functional fitness and travels extensively as a therapist and for recreation.

Part of the Nova Scotia Government’s Register of Injury Management Consultants.

A Complete Concussion Care (https://completeconcussions.com) provider.

Alison is the owner of Scotia Physiotherapy and Cole Harbour Physiotherapy & Rehabilitation. She sees clients in both locations.

Call 902 425 3065 or book online HERE

Please feel free to contact her @ alison.beaton@scotiaphysiotherapy.ca 

Danyon Nickerson

RMT

Danyon _(he/him)_ is a graduate of the Canadian College of Massage & Hydrotherapy and a member of MTANS. He is a compassionate Massage Therapist dedicated to _inclusive, patient-centered care, meeting each person where they are in their healing journey — recognizing that progress is not always linear.

As a queer clinician, Danyon is committed to providing safe, affirming care for 2SLGBTQIA+ communities, having both professional and lived perspective to _understanding the barriers many face in healthcare_. His goal is to create a space where all patients feel seen, supported, and empowered.

He has experience treating a wide range of acute and chronic musculoskeletal, neurological, and systemic conditions, including anxiety, chronic pain, headaches/migraines, TMJD, IBS, arthritis, diabetes, repetitive strain injuries, postural dysfunctions, fibromyalgia, frozen shoulder, whiplash-associated disorders (WAD), plantar fasciitis, thoracic outlet syndrome, and more. He also welcomes patients seeking rest, relaxation, and stress relief.

Treatment approaches include: Cupping massage therapy, Swedish Massage, Myofascial Release, trigger point therapy, passive stretching/ROM, PNF, proprioceptive techniques, and myotonics. He is committed to ongoing education, with plans to pursue training in CranioSacral Therapy, Graston Technique ®, and scar-tissue-focused techniques.

Outside of clinic, Danyon enjoys walking, going to the gym, playing video games, binging TV shows and spending time with friends, family, and his two cats, Mango and Edgar.

Availability: Sun-Thurs 

Treatment options:*30, 45, 60 & 90 mins 

Call (902) 425-3065 or book online HERE

Please note: for all first visits, including those seeing Danyon for the first time, we kindly ask that you book a 60-minute initial assessment appointment.

Feel free to contact him through email: danyonnickersonRMT@gmail.com or via Instagram @Danyon.RMT https://www.instagram.com/danyon.rmt/  for any questions.

Alex Campbell

PT, BScKin

Alex is passionate about helping people get back to doing what they love — and it starts with getting to know each patient and understanding their story.

With a background spanning Kinesiology and Physiotherapy, Alex works across a wide range of presentations: post-operative recovery, stroke rehabilitation, return-to-sport, and repetitive strain management. Whatever brings a patient in, he builds a plan around their specific path.

Alex’s decision to pursue physiotherapy was shaped by his cousin, a respected physiotherapist in PEI whose commitment to accessible, meaningful care left a lasting impression. He showed Alex that rehabilitation should be an empowering experience — not a chore — and that the relationship between patient and clinician matters as much as the treatment itself. That philosophy guides everything Alex does.

He believes clear communication and a collaborative environment make for better outcomes, and isn’t afraid to bring a bit of humour along the way.

As a lifelong guitar player, Alex has a personal appreciation for the physical demands placed on musicians and enjoys helping others manage and prevent the repetitive strain injuries that so often come with the craft. Outside the clinic, you’ll find him on the trails, playing music, or spending time with friends.

Call 902 425 3065 or book online HERE 

Morgan King MSc, RD

Morgan king

RD, MSc

Morgan King (She/Her) is a dietitian that works with athletes of all levels to optimize their sport nutrition health and performance. Her philosophy is to foster healthy relationships individuals and food that prioritizes health first. Her experience in sport nutrition comes from her working with athletes at the Canadian Sport Institute Atlantic, Acadia Sport Nutrition, Dalhousie Football and Various club teams in Nova Scotia. 

Morgan graduated from Acadia University in 2017 with a Bachelor of Science in Nutrition and Dietetics. She then pursued her Master of Science of Applied Human Nutrition and Dietetic Internship at Mount Saint Vincent University and graduated in 2022.  

Morgan’s biggest passions in life are food and physical activity. As a lifelong athlete she is eager to try new sports and activities.  As of now, she enjoys rock climbing and hiking. Outside of physical activities she enjoys making baked goods. 

Morgan is pleased to offer virtual and in person nutrition counselling. 

Call 902 425 3065 or book online HERE

Lucy Traves

PT, BScKin

Lucy Traves PT, BScKin (Disability Management Certificate), MScPT

Lucy grew up just across the harbour in Dartmouth, Nova Scotia, and completed both a Bachelor of Science in Kinesiology with a Certificate in Disability Management and a Master of Science in Physiotherapy at Dalhousie University.

Lucy believes that movement is medicine and brings an active, individualized approach to her practice. She has gained clinical experience across a range of settings — inpatient and outpatient orthopaedics, neurological rehabilitation, private practice, and prenatal, postpartum and women’s health — and is pursuing advanced training in pelvic floor physiotherapy. She is committed to evidence-informed, patient-centred care that helps clients build confidence, restore function, and reach their goals.

A lifelong athlete, Lucy spent much of her youth at Lake Banook competing in and coaching sprint kayak. Through paracanoe programming, she developed a passion for adaptive sport that continues to shape how she approaches rehabilitation — meeting clients where they are and empowering them at every stage of their recovery.

Outside the clinic, you’ll find Lucy exploring Nova Scotia’s beaches and trails, learning new sports (most recently tennis), sailing with her family, or spending time with her kitten, Franny.

Lucy offers in-clinic and one:one gym based physiotherapy. 

Call 902 425 3065 or book online

Cynthia Murphy

PT, FCAMPT, BScPT, MCPA

Cynthia Murphy (she/her) has been treating clients in private practice for over 25 years. She chose physiotherapy after undergoing 2 ACL repairs as a teen. After Cegep, she moved from Quebec City to Montreal to attend McGIll University where she completed her Physiotherapy Degree.

 

Cynthia loves treating all the people and injuries that walk through the door of Scotia, including all orthopedic and sports injuries, spinal pain, headaches, knee & ankle  injuries, plantar fasciitis, lower back pain, shoulder and elbow issues.

 

She has a special interest in back and knee rehabilitation and is passionate about her niche areas of training: concussion management, TMD (jaw pain) and vocal physiotherapy. 

 

Cynthia tailors her treatments to combine recent evidence as well as her client’s goals, needs and likes. She has certification as an FCAMPT physiotherapist, for dry needling and for acupuncture.  Outside of work she can often be seen cheering her kids on at sporting events and walking her two poodles

 

Service également offert en français.

Call 902 425 3065 or book online HERE

 

 

Susan cook

Osteopath, RMT

Susan is an Osteopathic Manual Practitioner and Registered Massage Therapist. She is a member of the Nova Scotia Association of Osteopaths (NSAO) and the Massage Therapy Association of Nova Scotia (MTANS). She looks forward to building a collaborative community-based healthcare practice to help people prevent disease through moving with greater ease. Experience hands-on healing strategies that help you release tension, regain and maintain your freedom of movement.

Susan graduated from the Royal Winnipeg Ballet in 1994, and danced professionally in Canada, Scotland and China. She moved to the wild & wonderful Eastern Shore in 2003 to be closer to family. Susan volunteers with and supports the Musquodoboit Trailways and the Gaetz Brook Greenway – both of which are much-loved sections of the Trans Canada Trail Greenway Vision, the Bicycle NS Core Blue Route and the HRM Active Transportation Spine.

Osteopathic manual practitioners assess and treat your body as a whole; seeking to identify areas of dysfunction. The theory being that abnormal functioning (dysfunction) in one area of the body can cause symptoms to present elsewhere. Using a wide variety of hands-on (manual) techniques the osteopathic manual practitioner eases these restrictions to allow normal functioning to resume. Osteopathic clients include newborns to the elderly, athletes and weekend warriors, adults and children, manual workers and office professionals.

Call 902 425 3065 to book or book online HERE

Robin Short

PT

Robin grew up in Nova Scotia and always knew she wanted a career in health care. After a car accident in 2022, she worked with a physiotherapist to return to her active lifestyle. Experiencing firsthand how physiotherapy can impact a person’s physical and mental well-being inspired her to pursue it as her career.

Robin completed her Master of Science in Physiotherapy at Dalhousie University in 2026. She integrates her personal athletic experience with evidence-based assessment treatment to provide individualized, collaborative, and patient-centred care. She enjoys working with patients of all activity levels and is especially passionate about supporting individuals to maintain their athleticism and stay active throughout pregnancy and postpartum, as well as treating climbing-related injuries and conditions.

Outside of her physiotherapy practice, Robin is an avid rock climber. She enjoys both indoor and outdoor climbing and has travelled nationally and internationally to explore different climbing environments. She is also a coach with a local youth climbing team. Beyond climbing, Robin stays active through running, snowboarding, wakeboarding, hiking, and spending time outdoors.

Post graduate education:
– Rock Climbing Special Interest Group
– Dry Needling Level 1 Acupuncture Canada

Call 902 425 3065 or book online HERE