Physio + Fitness Clinic Blog
Physio + Fitness Clinic Blog
Getting Better Fast After an Ankle Sprain with Simple Rehab Exercises
To Restore Normal Ankle Function After an Ankle SprainThis ankle rehabilitation exercise program focuses on strengthening the muscles that support your ankle to help reduce stress on your ankle joint. To restore normal ankle function after an ankle sprain. Ankle Range...
Calf Strengthening: The Importance of Working the Full Kinetic Chain
If you’ve been trying to increase your calf strength after an injury you might know that doing your calf raises and doing your hops are an important part of the rehab journey. But did you also know that it is important to work the full Kinetic Chain? Very rarely in...
DOES BEING OVERWEIGHT CONTRIBUTE TO TENDON PAIN?
Our body mass index (BMI) increases the risk tendinopathy in both the upper and lower limbs. The biological mechanisms have not been one hundred percent established within the physiotherapy community, however the consumption of excessive cholesterol through diet does...
Best Stretches To Do Before An Upper Body Workout
Looking to improve your overhead strength? It’s important to make sure you’ve properly warmed up before completing resistance training to reduce the risk of injury and increase performance!Here are some of our top movements to get those muscles prepped before your...
Tight Legs? Easy At Home Foam Roller Hamstring Exercises
Foam roller nearby gathering dust? Try out rolling out the back of your leg muscles known as your hamstrings! Take it nice and slowly, feel your muscles lengthen out!Try out these foam exercises: Single leg option Double leg option Intense option Foam Roller for...
4 Quick Stretches to Do After a Run
Join physiotherapist Morgan Deegan as she shares her top post-run stretches. Get ready to enhance your recovery and prevent injuries with these essential exercises.Are you looking to improve your post-run recovery and reduce the risk of injuries? In this article ...
5 Quick Warm Up Standing Stretches to do Before Running
Dynamic, pre running stretches. Physiotherapist Morgan Deegan shows you her favourite pre run quick standing stretches. Dynamic standing stretches are ideal for warming up the body and preparing it for the physical demands of running. Calf Gastrocnemius Stretch into...
Foot Pain: When Should I Get it Checked Out?
When is my foot pain bad enough to seek help from a professional? Physiotherapist Morgan Deegan covers common foot problems and when it is important to get it checked out. Let’s talk about Foot Pain. In particular foot pain in runners. When is it necessary to see a...
Did You Know Cupping Can Help Muscle Tone?
Did you know that cupping helps to bring blood flow and oxygen to the muscles? 😲As cupping brings blood flow and oxygen to the muscles - this also aids in muscle tone! So if you're working on that summer body...you'll still need to put the hard work in 😂What is...
Am I Hypermobile? Test & Management Tips
Head feeling too heavy to hold up right all day? - This could be a sign of Hypermobility Hypermobility definition put simply: VERY flexible jointsHave you every wondered if you are hypermobile? Well, Ebony, one of our Myotherapists is Hypermobile. Here, Ebony...
5 Easy Spikey Ball Exercises to Release Muscles
Looking for a way to relieve your muscle tightness? Spikey balls are designed to target painful trigger point areas to help soothe muscular pain and discomfort. Here, our Physiotherapist Morgan demonstrates 5 easy exercises to do at home using a spikey ball to ease...
4 Easy Glute Muscles Strengthening Exercises You Can Do At Home
Looking for some easy exercises to incorporate into your glute-strengthening routine? Our physio has four easy exercises you can do at home.Glute strengthening exercises for at home Start at your own pace and gradually increase the intensity as you become more...
Top 6 Best Walks in & Around Seaford
Who says you need to leave Seaford to get into nature? There are plenty of gorgeous places to stretch your legs in Seaford itself. Also, a few added to the list from down the Peninsula. Best walks in and around Seaford Getting outside and active is one of the best and...
4 Easy At Home Core Strengthening Exercises
Looking for some easy exercises to incorporate into your core-strengthening routine? Our physio has four easy exercises you can do at home.Core strengthening exercises for at home Start at your own pace and gradually increase the intensity as you become more...
How to Perform a Cross Leg Side Bend Stretch Exercise
Trust us, the cross leg side bend exercise looks as good as it feels! Take two minutes out of your day to stretch out some of those tight spots. Here is Myotherapist Alli, demonstrating a side bend stretch aiming to stretch the whole side of your body. Give it a go...
Standing Chin Nod or Chin Tucks Exercise for Tech Neck
We are all guilty of scrolling on our phones with our heads down! Did you know this neck position has a nickname? It's called 'Tech Neck'! Unfortunately, tech neck can lead to headaches and pain spreading down our neck, shoulders and back! Oh no! But don't worry,...
7 Easy At Home Pilates Exercises for The Lower Back
Here Physiotherapist Liam goes through an at-home pilates session for your lower back. Give it a crack next time you are stuck at a desk all day! In this video you can see Liam guiding you through some easy at home pilates exercises.1. Pigeon Stretch1 Minute Per...
What is a Physiotherapist Looking for When Assessing a Shoulder Injury?
What do we look for in our assessments? When you come in with an injury there are a few things we explore. In this video you can see Kirra assessing shoulder range of motion, this is our first step.After assessing if you have restrictions in your movement patterns,...
3 Easy Foam Roller Exercises You Can Do At Home
Make good use of your foam roller with these three easy exercises you can try at home. With videos and pictures to follow.Foam rollers have gained popularity as a valuable tool for athletes seeking relief from muscle knots and trigger points. These stubborn areas of...
Thoracic Ring Technique & How it Benefits Middle-Aged Runners
Thoracic Ring Technique (TRT) improves posture, optimises breathing mechanics, and enhances overall movement efficiency, and in turn, running. Efficiency is the key to running longer and stronger. As a runner with a 19 at the start of your birth year, you’ve learnt...
Why is Hamstring Strength Important for Runners?
Runners require strong hamstrings for two primary reasons: to prevent injuries and to enhance their overall health, strength, and potentially even speed. Strong hamstrings to avoid injury Hamstrings, like many other muscles involved in running, they play a double role...
Running Physiotherapist Specialist Seaford
Are you struggling with nagging running injuries that are hindering your progress and holding you back from reaching your full potential? Perhaps you've hit a roadblock in your training journey, and you're desperately seeking guidance to overcome these obstacles and...
Valgus Collapse of the knee: What is it and how to fix it?
Knee collapse, also known as valgus collapse, when squatting is very common. A valgus collapse in a squat may not be due to any issues with the knee. Quite often dysfunction or some weakness in the hip, ankle or foot can leave the knee in a position where a valgus...
How Strong is Your Core? An Easy Strength and Stability Test
Want to see how strong and stable your core is? Try out this exercise you can do at home.How stable is your core? Want to see how strong and stable your core is? If you're curious about the true strength of your core muscles, there are various exercises and...
5 Best Strength Training Exercises For Runners Hamstrings
Looking to strengthen your hamstrings? Here are some specific strength training exercises that target the hamstrings and can be beneficial for runners.Hamstring Curls Hamstring curls are a popular exercise that targets the muscles at the back of your legs,...
Easy Exercise to Relieve Stiff Feet: Rock, Paper, Scissors
Are your stiff feet giving you grief? Check out an easy exerise to relieve your feet stiffness. Feet Stiffness In our daily lives, our feet bear the weight of our constant motion, often without much thought or consideration. Yet, the sensation of stiff feet is...
What is Lipoedema?
Everything you need to know about Lipoedema. Explained by a physiotherapist and myotherapist. Lipoedema, also spelled as lipedema, is a chronic condition characterised by the abnormal accumulation of fat cells, primarily in the legs, hips, and buttocks. In some...
Hamstring Injuries: 9 Powerful Steps to Prevention
Hamstring injuries are common among runners, but there are steps and stretches you can take to reduce the risk of such injuries.Hamstrings The hamstring is comprised of three muscles, namely the biceps femoris, semitendinosus, and semimembranosus, which extend from...
Plantar Fasciitis Prevention: Taking Steps Towards Healthy Feet
Learn effective plantar fasciitis prevention techniques to keep your feet pain-free and maintain an active lifestyle. Discover simple steps to avoid this common foot condition.So, What Exactly is Plantar Fasciitis? Plantar Fasciitis (or fasciopathy it is sometimes...
5 Stretches to Ease Foot Pain Recommended By Physiotherapists
It's important to incorporate foot strength and mobility exercises into a runner's strength and recovery routine for optimal performance and injury prevention. Neglecting foot strength and mobility can lead to a variety of issues such as plantar fasciitis, Achilles...
Top 4 Foot Stretches Physiotherapists Recommend You Do
I want to share some of my favourite foot stretch exercises that can help relieve tension and keep your feet happy and healthy. Give these a try and feel the difference! Performing regular foot stretches is crucial for maintaining a strong and healthy foot structure....
What Causes Plantar Fasciitis?
We cover the top 6 causes of Plantar Fasciitis and give you some exercises to prevent and improve the condition.What is Plantar Fasciitis? Understanding Plantar Fasciitis (or fasciopathy it is sometimes called): Plantar fasciitis occurs when the tight band of fascia...
Menopause & Perimenopause: A Look at the Impact on Your Tendons
As women transition through the natural phases of life, their bodies undergo significant changes, reshaping the way they experience daily activities and even the way their bodies respond to various stimuli. Menopause & Perimenopause and the impact on tendons One...
Referred Pain from the Foot: An Overview of Symptoms, Causes & Treatments
Pain at the base of the foot can disrupt daily life and lead to discomfort that extends beyond just the foot itself. It's a condition that shouldn't be ignored, as it can not only affect the foot but also cause referred pain in other areas of the body, such as the...
Tibialis Anterior: An Overview of Symptoms, Causes & Treatments
Our feet and ankles are essential for daily activities such as walking, running and jumping. So let's sort out our Tibialis Anterior problems. It's common nowadays to wear tight or unsupportive footwear such as high heels, thongs or trendy shoes that can contribute to...
Achilles Tendinopathy: An Overview of Symptoms, Causes & Treatments
Achilles tendinopathy is a term used to describe pain in the Achilles as a result of breakdown of the tendon tissue. What causes Achilles tendinopathy? Overuse Poor blood supply Poor biomechanics (body movement) What are the symptoms of Achilles tendinopathy? Pain...
Tendon Tissue and the Cycle of Pain
Tendons and Training When tendons are chronically exposedto training volumes that are beyond their capacity of loading, there becomes a cycle of injury, inflammation and repair thatcan lead to swelling and pain, which is a tendinopathy. The loading can be through...
Transverse Abdominis Exercise With Downloable sheet
Transverse Abdominis - a muscle layer of the anterior and lateral abdominal wall which is deep to the internal oblique. The transversus abdominis (TA) is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) the...
Proximal hamstring tendinopathy: An Overview of Symptoms, Causes & Treatments
Proximal hamstring tendinopathy is pain felt in the tendon. What is proximal/upper hamstring tendinopathy symptoms and treatments? This common condition that primarily affects the tendons near the hip attachment of the hamstring muscles. It can be frustrating but is...
Why is Lower Back Pain Associated with Your Hip Flexors?
Lower back pain and hip flexors - how are they related? Sometimes physios will treat the hip flexors when clients present with lower back pain. This is because the hip flexor muscles attach to the front of the lumbar spine and also to the femur bone. These muscles can...
Simple Neck Exercise you Should be Doing Daily
Sore neck, but have no time to go to the gym or see a physio? We have the perfect exercise that can be done from your desk. How is your neck feeling today? Take a minute out of your day and give your neck some much needed relief through stretching. You can even do...
Knee to Wall & Banded Ankle Mobilisation Exercises
Feeling stiff in your ankles? We have a range of Dorsiflexion and Ankle Mobilisation TechniquesDorsiflexion and Ankle Mobilisation Techniques: Knee to Wall & Banded Ankle Mobilisation Feeling stiff in your ankles? We test dorsiflexion (toes to the roof) by...
Techniques to Release Hip Flexors
A hip flexor injury involves damage to the group of muscles responsible for flexing the hip joint. We show you how to release your hipflexors.HIP FLEXOR INJURY A hip flexor injury involves damage to the group of muscles responsible for flexing the hip joint. Hip...
Medial Tibial Stress Syndrome: Causes, Symptoms, Diagnosis & Treatments
Numbness, swelling and pain in the fingers or arms? Maybe it's Carpal Tunnel Syndrome (CTS). We go over symptoms, diagnosing, and possibly treatments. Do I have Medial tibial stress syndrome (MTSS), AKA Shin Splints? We go over the common causes, symptoms, diagnosis...
Carpal Tunnel Syndrome: Symptoms, Diagnosis & Treatment
Numbness, swelling and pain in the fingers or arms? Maybe it's Carpal Tunnel Syndrome (CTS). We go over symptoms, diagnosing, and possibly treatments. Where is the Carpal Tunnel located? The Carpal Tunnel refers to the area near the wrist creases, where the wrist...
Diagnosing Patellofemoral Pain Syndrome & Patella Tendinopathy
KNEE PAIN ASSESSMENT FUNCTIONAL KNEE PAIN ASSESSMENT The first step to assessing a patient that has come in with knee pain is a functional knee pain assessment. This involves a warm-up of 5 minutes then an examination using a variety of tests. During these tests,...
Everything you need to know about Lymphoedema & the SOZO Machine
What is the main cause of lymphoedema? Lymphoedema occurs when the lymphatic system isn’t working properly due to a variety of causes and fluid begins to leak into body tissue. This is most frequently caused by some form of trauma to the lymphatic system due to...
Biceps Femoris Tendinopathy (distal)
Tendinopathy occurs when there has been excessive loading of a tendon; generally for a prolonged period of time in runners. Tendinopathy Tendinopathy is the medical term for the persistent strain experienced by a tendon over an extended period. Tendinopathy occurs...
The Most Effective Exercises for Treating Patella Tendinopathy
We list out a few of our favourite exercises that we commonly give for the condition of Patellar tendinopathy. Patellar tendinopathy Patellar tendinopathy is a common overuse injury that affects the patellar tendon, which connects your knee cap (patella) to your shin...
Piriformis Syndrome in Runners – Symptoms & Treatments
If you're a runner and you've ever felt a sharp pain in the buttocks and sciatic nerve area, there are several diagnoses possible, including piriformis syndrome. We explain what it is and how we treat it.The Piriformis Muscle This condition occurs when the piriformis...
Treatment for Postpartum Intermittent Hip, Back & Foot Pain
Our case study with Prue demonstrates how to overcome intermittent hip, back and foot pain after birth. Coming back from a later in life baby! Prue has shown true grit this last year after having her second baby, 12 years after her first! 🙃 With her beautiful second...
Lymphoedema
Lymphoedema Lymphoedema is a medical condition characterised by the accumulation of protein-rich fluid in the interstitial spaces of the tissues. It results from the dysfunction of the lymphatic system, leading to impaired lymphatic drainage. Lymphoedema can occur as...
Jaw pain! What is your TMJ?
The anatomical name for your jaw joint is actually your temporomandibular joint or TMJ for short! The jaw joint is one of the most used joints in the body- think about how often you talk, eat, sleep talk, grind your teeth, and even breathe! All of these actions...
Client Story – Kate
Client Story - Kate From staring down two knee replacements by 40, to being stronger than ever! Kate is a Paediatric nurse and educator, and a busy mum of 2 crazy kids. Our feature Client Story has been coming to Physio and Fitness Clinic for our Clinical Pilates and...
5 Tips to Reduce Common Sports Injuries
5 Tips to Reduce Common Sports Injuries At Physio and Fitness Clinic, our dedicated team, led by principal physio Morgan, understands the importance of injury prevention. Getting involved in your favourite activities shouldn't come at the cost of risking severe...
Physio and Arthritis
Physio and ArthritisAs winter approaches, people living with arthritis may experience an increase in symptoms due to the colder weather. Arthritis is a chronic disease that affects millions of people worldwide and can cause inflammation and pain in one or more joints....
Why we should be taking ‘shin splints’ a bit more seriously
SHIN SPLINT INJURY Most of us know someone who experiences ‘shin splints’, or have suffered the injury ourselves. It presents as pain at the anteriomedial border of the shin – the middle side of the bony front of the shin/tibia bone – that grumbles when starting a run...
Sleep Quality vs Quantity
HOLISTIC HEALTH SERIES: SLEEP Sleep is arguably one of the most important factors to consider in an individuals overall health journey. Sleep can help us heal, deal with stress, consolidate memories and learning, and improve recovery. Sufficient sleep sets us up for...
How to Mangange a Hamstring Strain
Here’s what happens when you are assessed by a Physio after a Hamstring Strain: Hamstring strains are a common injury we see here at Physio and Fitness Clinic. These commonly occur in sports that require a lot of change of pace and direction (such as team sports). It...
Acute injury management: Forget RICER, its time for PEACE & LOVE
Oh no, you just rolled your ankle. Quickly, grab the ice! Or, based recent advances in science, maybe don’t… For years we have been told to manage an acute injury with RICER - Rest, Ice, Compression, Elevation and (if appropriate) Referral. While at the time it was...
Myofascial Dry Needling to Prevent Headaches
Most people will have experienced a headache at some point in their lives. In fact 4.9 million Australians were suffering migraines in 2018. Headaches can come with a range of symptoms and have many classifications. The most common types of headaches include tension...
#5: Patellofemoral pain
Case series blog #5: Patellofemoral pain. Ms P is a 14-year-old female, who presented to Physio and Fitness Clinic after 15 months of right sided knee pain covering her patella region. Ms T reported this pain started without incident, and had fluctuated for severity...
#4: Lateral elbow pain.
Case series discussion: #4: Lateral elbow pain. Miss T is a 42-year-old lady who presented to Physio and Fitness clinic for opinion and management of non-traumatic and gradual onset right sided lateral elbow pain for 9-weeks, aggravated with a range of gripping...
Chronic disability secondary to Achilles tendon ruptures
Chronic disability secondary to Achilles tendon ruptures: Mr B is a 40-year-old gentlemen who presented to Physio and Fitness Clinic following a complex history of right sided Achilles related injuries. This included an initial rupture, which was managed surgically,...
Shockwave therapy
Shockwave therapy is a non-invasive procedure in which a device is used to deliver acoustic energy, or 'shockwaves', to an injury region through the skin. Research suggests shockwave therapy helps when used in rehabilitation for most persistent painful tendon...
#3: Patellar tendinopathy can (almost) be diagnosed based on subjective history and patient reported symptoms.
Case series discussion #3: Patellar tendinopathy can (almost) be diagnosed based on subjective history and patient reported symptoms. I recently commenced recruitment for the major study of my Ph.D., which aims to uncover motor and pain cortical and corticospinal...
#2: Rotator cuff related pain.
Case series discussion #2: Rotator cuff related pain Mrs R is a 63-year-old lady who was referred to Physio and Fitness Clinic by her GP, who suspected frozen shoulder after Mrs R reported experiencing increasing right sided shoulder pain and ‘stiffness’ for a period...
Risk of hamstring injury and hamstring injury prevention
A blog for the weekend warriors, sportspeople, boot camp battlers and anyone that’s experienced a hamstring setback at any stage. Hamstring injuries are the most common reason sportspeople miss time training or playing – in elite soccer, they account for a whopping...
What goals should I set when starting out running and triathlon?
Setting goals is one of the greatest things about sport. It gives your exercise a purpose and direction that is difficult to achieve without a clear objective. Goals such as “I want to exercise so I can look hot” are difficult to attain because they are not specific...
How many days a week should I run?
When starting a running program, it can be tempting when you are enjoying the new activity to want to get out there every day. There is nothing nicer than a free activity that gives you an endorphin kick on a regular basis. Although the physiological...
What do I need to start running?
Starting running is a big step for a lot of people, particularly if life has got in the way for a while and exercise has generally taken a back step. Put simply, to start running you need nothing more than Shoes are always a difficult one to recommend from a...
Is there a genetic basis for running performance?
The age old debate over nature vs nurture will always be a focus with development and potential for many aspects of human performance. In athletes it is well accepted that those who come from a family history of tall, strong people, will often create tall, strong...
Compression Garments
The jury is out with compression garments. Are they simply an example of good marketing to the average Joe? Or do they honestly provide the benefits that have been claimed whole heartedly by the companies who are making a lot of money from them. This article is a...
LAPTOPITIS
“A condition where suddenly moving to home-based work on a laptop results in neck pain” Laptopitis has been rife in our community since about late March 2020. Seemed to coincide with some other stuff going on in the world! It is triggered by a few different things:...
Neck pain and running
WHAT IS THE LONG TERM PROGNOSIS? The long term outcome for this is usually very good as the long term pain is not from running itself, so once you’ve found the cause or injury of the pain you can focus on fixing those elements which often improves itself nicely.NECK...
Lower back pain in runners due to tight hip flexors
Example core stability exercise. LOWER BACK PAIN IN RUNNERS DUE TO TIGHT HIP FLEXORS Lower back pain in runners can come from many areas, however commonly it occurs when people run with an arched back. This can be contributed by tight hip flexors; which...
Bouncing back after Achilles injuries
If you are returning to running after an Achilles or calf injury, it is so important to progressively increase strength in that area. One of the main ways this can be done is through improving your hopping technique. Stiffness of the foot and Achilles whilst running...
The importance of patience and persistence
Have persistence when it comes to running Injuries absolutely suck at the best of times. They never come at a convenient time and always have a way of messing with our mindset, especially if the injury hangs around longer than we hoped it to. Along with the physical...
Why you should activate your glutes
Have you ever wondered why your glutes are so important to the overall strength and wellness of your body? We use them every day, So, why don’t we all have nice, big, strong behinds? Glutes – The Powerhouse of Your Body It may not feel like it for some, but the...
Changes to Pilates in April 2019
How the changes to private health insurance may affect you As you may be aware, the Australian Government have made some changes to the structure of private health insurance, which will come into play in April this year. In short, many of the Natural Therapies will be...
Lower back pain? Answer: Cupping!
Cupping can assist lower back pain Cupping is the process of using a vacuum-like device to draw up the muscle and connective tissue into a cup. This has all of the same benefits of massage, except it is a negative pressure, rather than a positive one. Pulling instead...
V-Scaps for your shoulder blades!
Do you suffer from a stiff neck or upper back? No time to exercise? Well, Cat, our Senior Myotherapist shows how even the busiest people can help improve their shoulder blade control and reduce their pain with this super simple exercise. V-Scaps: Bring the lower tip...
Have I slipped a disc?
Have I just slipped a disc? Oh no! Fear not! It isn’t the end of the world. Throughout our lives, we put our spine under pressure with everyday occurrences like household chores, sport, work, weight gain and direct trauma. This can cause the jelly-like disc to slowly,...
Sick of cramping calves?
How to build up your calf strength Have you ever wondered about our calf muscles, and what makes some people so susceptible to cramps and others not? Well, we all know our calf muscles are super important for our running speed. Plus, here’s a bit of trivia for you –...
It’s normal to be scared of surgery
Fear and orthopaedic surgery Fear. It’s a strong word. Orthopaedic surgery. It’s a big deal. Together they can be a vicious bundle, but one I have seen again and again. When we think of surgery, it’s hard not to think about the worst case scenarios. Perhaps you start...
The BEST exercise to improve your running
How to perform a Box Jump And how can this help your running? Running can be explained as simply one hop after another, where the calf and the Achilles activate together to create a spring, making us to move forward in a running motion. Therefore, it makes sense that...
Don’t sit up straight!
Should you always sit up straight? Wait...what? Don’t slouch, sit up straight! Isn’t that what your Mum would always say? What if I told you, there was no such thing as one ideal posture for your back? I bet that sounds pretty good to a lot of you who feel like you...
To buy orthotics, or not?
The importance of foot mobility I hear a lot about people wanting orthotics, and how that will “fix their alignment issues”. But you see I don’t get that at all. As humans we have evolved from being always barefoot, to now having shoes on for most of our days. Do you...
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