Welcome to the forefront of rehabilitation and performance enhancement with Blood Flow Restriction (BFR) Training. BFR is a cutting-edge technique that can help you achieve remarkable results in your recovery journey.
Here’s what you need to know:
What is BFR Training?
BFR involves the application of specialised cuffs to partially restrict blood flow to specific muscles during exercise. By restricting blood flow, BFR creates a metabolic environment that promotes muscle hypertrophy and strength development, even when lifting loads of only 20% of your maximum. This makes it an effective tool for rehabilitation and performance enhancement.
Benefits of BFR Training:
- Accelerated Recovery: BFR can expedite recovery from injuries and surgeries by promoting faster muscle regeneration.
- Increased Strength: Despite using lighter weights, BFR can lead to significant gains in muscle strength.
- Improved Endurance: BFR has been shown to enhance cardiovascular endurance, making it beneficial for overall fitness.
Is BFR Training Safe?
When performed correctly under the guidance of a trained professional, BFR Training is considered safe for most individuals. We utilise AirBands by VALD which are a premium product that significantly reduces any risks of BFR.
Getting Started:
Contact us today on 5578 7155 to discuss how BFR training can assist you achieve your rehab and training goals.
Author: Adam Shaw
In the competitive world of field sports, a well-structured strength training program can assist athletes aiming to elevate their on-field performance. Kicking, cutting and sprinting require high levels of strength and power with research showing that strength training can improve these qualities while also reducing the risk of injury.
Here are some tips when looking to integrate strength training into your field training routine:
TIMING WITHIN YOUR SCHEDULE
The type and timing of your strength training is an important consideration to ensure you don’t show up to your field training fatigued. For example, a full body session may be best done in the middle of the week if you play on the weekend. In season, one strength session per week can be enough to maintain gains developed during the off and pre-season.
CHILDREN AND ADOLESCENTS
Strength training can be safe and effective for youth athletes and is an important part of long-term athlete development. Programs for these athletes will firstly focus on the fundamentals of movement, technique and efficiency before progressing volume and intensity.
INDIVIDUALISED PROGRAMS
Your strength program should be tailored to your individual goals, sport-specific demands, training schedule, position and level of fitness. Ideally your program should be developed in collaboration with a sports medicine professional with knowledge in this area (exercise physiologist, sport physiotherapist, certified strength and conditioning coach). If you would like to discuss further, please make an appointment with Paul Robinson (Exercise Physiologist) or Jess Norton (Senior Physiotherapist with special interest in sports).
Author: Jessica Norton
Have you heard about Reformer Pilates and wondering what all the buzz is about?
Reformer Pilates is taking the world by storm as a popular form of physical fitness and tool for rehabilitation programs. Pilates focuses on movement control, posture, core strength, mobility and breathing.
Aside from improving posture, balance and strength, here are 4 reasons why you should start Pilates today:
1. Pilates is a low impact form of exercise.
- Meaning it is accessible to people of all fitness levels and ages.
2. Pilates offers a wide range of exercises giving great variety in each session.
- Exercises involve push /pulling with the arms of legs to move the carriage back and forth, giving it the ability to work global muscle groups or specific target areas.
3. Personalised programs for individual needs and abilities.
- Our physiotherapist can provide individualised programs and modifications to suit individual needs and abilities, making it safe and effective for everyone.
4. Pilates is an effective tool in the management and prevention of injuries .
- Providing a safe and supportive exercise platform, Pilates allows for effective core/trunk and back strengthening. With research showing reduction in pain levels in patients with lower back pain and chronic musculoskeletal pain.
Book into our physiocore classes on Wednesday 5:45 pm or Saturday 8am to start reaping these benefits!
Author: Sarah Bransgrove
References:
Byrnes, K., Wu, P.-J. and Whillier, S. (2018) ‘Is pilates an effective rehabilitation tool? A systematic review’, Journal of Bodywork and Movement Therapies, 22(1), pp. 192–202. doi:10.1016/j.jbmt.2017.04.008.
Denham‐Jones, L. et al. (2021) ‘A systematic review of the effectiveness of pilates on pain, disability, physical function, and quality of life in older adults with chronic musculoskeletal conditions’, Musculoskeletal Care, 20(1), pp. 10–30. doi:10.1002/msc.1563.
Natour, J. et al. (2014) ‘Pilates improves pain, function and quality of life in patients with chronic low back pain: A randomized controlled trial’, Clinical Rehabilitation, 29(1), pp. 59–68. doi:10.1177/0269215514538981.
Temporomandibular joint (TMJ) pain can be debilitating, impacting daily activities like eating and speaking.
Physiotherapy is a powerful non-invasive treatment for pain relief. Physiotherapists employ a targeted approach, addressing muscle imbalances, tension, and joint dysfunction , all contributing to TMJ pain. Through tailored exercises, patients can regain strength, flexibility, and coordination in the jaw muscles, easing discomfort and restoring normal function.
Manual therapy techniques, such as massage and gentle joint mobilisation of the neck and jaw, aid in alleviating tension and promoting healing.
Beyond immediate relief, physiotherapy equips patients with valuable self-management strategies, including stress reduction techniques and lifestyle modifications.
Choosing physiotherapy for TMJ pain offers a holistic solution, allowing individuals to reclaim control over their jaw health without resorting to invasive measures. If you’re seeking a gentle yet effective approach to overcoming temporomandibular joint pain, physiotherapy might be your pathway to a pain-free, functional jaw.
Physiotherapist Adam Shaw has a special interest in treating temporomandibular joint dysfunction. Don’t put up with pain any longer, contact Physiologic to book an appointment today.
Author: Adam Shaw
Load management is crucial for athletes to optimise performance, prevent injuries, and ensure long-term health. Here are some tips and advice for effective load management:
Individualised Approach:
- Recognise that everyone is unique. Factors such as age, fitness level, injury history, playing position and level of sport should all be taken into account when designing load management strategies.
Periodisation:
- This involves dividing the year into smaller phases with varying intensities and volumes throughout the season.
- Include preseason, in-season, and offseason phases with appropriate emphasis on fitness (i.e. conditioning in pre-season), skill development (i.e. tactical and technical during season), and recovery.
Gradual Progression:
- Avoid sudden spikes in training intensity or volume.
- Gradually progress the workload to allow time to adapt and reduce the risk of overuse injuries. This is particularly important for those athletes who are juggling club, representative and school academy commitments.
Rest and Recovery:
- Prioritise rest and recovery days in the training schedule.
- Adequate sleep, nutrition, and hydration are essential for optimal recovery.
- Work, school and life stressors can also play a major role in how we handle load and recovery.
Regular reflection and evaluation:
- Things change so remember to adapt along the way. An effective load management program requires constant evaluation and adjustment based on the individual needs and responses with the main focus on striking an adequate balance between training load intensity and recovery.
If you would like help planning and tailoring your training schedule, book an appointment to see our Senior Physiotherapist Jess who has a special interest in this area.
Author: Jessica Norton
Our team of physiotherapists are committed to helping you recover from soccer-related injuries and get back on the field stronger than ever. Senior Physiotherapist, Jess, has 15 years of experience working with soccer athletes and teams including time with A-League, NPL, Youth Academies and the Junior Matilda’s.
Whether you’re dealing with sprains, strains, or more complex injuries, we can help tailor rehabilitation programs focusing on restoring optimal function and preventing future setbacks. We understand the unique demands of soccer and specialize in sport-specific assessments to guide you on the path to a full and speedy recovery. We can also assist with a range of performance-based strategies to elevate your game and optimize athletic performance.
Call to make an appointment if you need help with:
- Recovery from acute injury
- Pre-season screening to individualize injury prevention and performance programs for the season
- Load management advice and planning
Author: Jessica Norton
