Let’s paint a picture:
Recovering from your injury was both physically and emotionally challenging, but through strong perseverance you’ve accomplished your goals and returned to life before this whole debacle. As you leave the physiotherapist after the final appointment, they give a program to work on, and you feel that the journey is over.
You keep doing the exercises that were prescribed, knowing that they were helpful. But you’re pain free now! What’s the point? How long do you do the exercises for anyway? A week, a month, the rest of your life?
Slowly you stop focusing on the injury, which means stopping the time dedicated to looking after yourself. Initially it feels great, but the pain starts to slowly creep back, or worse yet.. a new issue arises.
And then you find yourself back at the clinic, feeling that you’re “injury prone” or “can’t catch a break”, or even blaming yourself for getting “old”.
This cycle is frustrating, but it’s a common experience. As physiotherapists and patients, we both understand that healing and recovery can take a while. Ankle sprain symptoms can persist for 12 months post injury, re-current hamstring strains occur in 1/3 of returning athletes within a year, and more than 2/3 of back pain patients have another episodic back pain within a year.
So why do we stop when the pain goes away, and how do we stop these recurring injuries?
Becoming Resilient
The good news is we can change this cycle. We can mitigate re-injury, bounce back from setbacks, and handle demands of everyday life without the fear of pain.
After recovery, we can become resilient.
Physiotherapy can assist after the problem is fixed. Through progressing exercises, identifying movement deficits, and providing ongoing gym programs, we can build a body that is capable of enduring what life throws at us – whether we’re on the field or in the office.
Our physiotherapists and exercise physiologists at Physiologic can help provide you with a pathway forward to ensure an injury-free life stays that way. Whether you want a gym program tailored to your needs, or want a 1-on-1 session to further enhance your resiliency, don’t hesitate to book in with our team.
Author: Guy Velik
As we all know, Menopause is a natural process that is defined by the cessation of a menstrual cycle, resulting in the reduction of certain female hormones including oestrogen.
Oestrogen plays an important role in maintaining a female’s reproductive system; however, it also plays a major role in maintaining bone and muscle health.
Oestrogen and Bone Health
Our bones are made of living, growing tissue. The body is constantly breaking down old bone and growing new bone to take its place.
Oestrogen is essential to bone health because it promotes the activity of osteoblasts, which are bone cells that are in charge of making and laying down new bone. This helps prevent bones from weakening by slowing the natural breakdown of bone.
When oestrogen levels drop during/ after menopause women are at an increased risk of losing their bone density, as the process of bone loss and breakdown can significantly speed up. Which can lead to a condition known as Osteoporosis or Osteopenia. To detect bone loss early, the National Osteoporosis Foundation recommend contacting a doctor about a bone density test.
So what can we do ?
Women can prevent and improve bone health and density with lifestyle changes (exercise) and in some circumstances, with medication (prescribed by a GP).
Bones like exercises!!
Exercise for bone health in menopausal and osteoporotic/ oestopenic women has been widely researched and there is great evidence to show that weightbearing and resistance-based training is a great stimulus for both bone and muscle growth even with the reduction of oestrogen levels.
Weight bearing exercises and resistance training has been shown to help build bone by placing specific strain and stress though the bone, this causes the bone to respond and adapt to the new demands being placed through it – showing an increase in osteoblast activity.
Types of Exercise:
Brisk walking, jogging, stair climbing, weightlifting and other specific types of resistance exercise can help improve your bone density and strengthen muscles – It is never too late to start!!
However, for people diagnosed with Osteoporosis, exercise is recommended to be initially supervised by a physiotherapist or exercises physiologist (EP), with an individual program developed with a mixture of the recommended exercises when first beginning an exercise program. For people not diagnosed with osteoporosis, the same types of exercise are recommended to help support bone and muscle health.
- Remember to tailor your exercise routines to your health situation.
- Consult a healthcare professional to ensure safety and effectiveness.
- Exercise should commence at the level of your fitness and then increase in intensity over time, and it should be regular.
- Exercise should be part of your weekly routine.
To find out more about how a physio or EP can tailor exercises specific to you and your needs, please call Physiologic on 07 5578 7155.
Author: Sarah Bransgrove
Exercise physiologists play a pivotal role in designing personalised exercise plans tailored to the unique needs of various populations. Understanding that one-size-fits-all approaches are ineffective, they consider individual goals, physical abilities, and health conditions.
Here’s how they customise exercise plans for three distinct groups: older adults, athletes, and individuals with chronic conditions.
1. Older Adults
For older adults, the primary focus is on enhancing functional ability and promoting independence. Exercise physiologists begin with a thorough assessment, evaluating factors like strength, balance, flexibility, and cardiovascular health.
- Strength Training: Programs often incorporate resistance exercises to counteract age-related muscle loss and improve bone density. Bodyweight exercises, resistance bands, and moderate-heavy weights are effective tools.
- Balance and Stability: Activities such as tai chi or balance exercises help reduce the risk of falls, a significant concern for older adults.
- Aerobic Conditioning: Low-impact activities like walking, swimming, or cycling are recommended to maintain cardiovascular health. Guidelines suggest at least 150 minutes of moderate aerobic exercise each week.
By emphasising safety and gradual progression, exercise physiologists ensure that older adults remain engaged and motivated.
2. Athletes
For athletes, exercise plans are designed to enhance performance and minimize injury risk. Exercise physiologists conduct comprehensive assessments to identify strengths and weaknesses specific to the athlete’s sport.
- Sport-Specific Training: Tailored drills and exercises focus on developing skills necessary for the athlete’s discipline, such as speed, agility, and endurance.
- Strength and Conditioning: Resistance training is essential for building muscle power and endurance, customized to meet the athlete’s specific performance demands.
- Recovery Strategies: Implementing recovery techniques, such as stretching, foam rolling, and proper nutrition, helps optimize performance and reduce injury incidence.
Athletes are often encouraged to participate in the planning process, ensuring the program is both motivating and aligned with their personal goals.
3. Individuals with Chronic Conditions
Creating exercise plans for individuals with chronic conditions requires a careful, informed approach. Exercise physiologists prioritize safety and often work closely with healthcare providers to tailor programs that accommodate specific health concerns.
- Low-Impact Aerobic Exercise: Activities such as walking, cycling, or swimming are beneficial for improving cardiovascular health without putting undue stress on joints.
- Flexibility and Mobility: Gentle stretching exercises help maintain range of motion and reduce discomfort.
- Strength Training: Programs often utilise low resistance with high repetitions to promote muscle strength without exacerbating existing health issues.
Education is a key component, empowering individuals to understand the benefits of physical activity and encouraging adherence to their exercise plans.
To summarise:
Exercise physiologists are instrumental in developing customised exercise plans that address the diverse needs of various populations. By focusing on individual assessments and tailoring strategies, they help older adults maintain independence, athletes enhance performance, and individuals with chronic conditions improve their quality of life. Personalised exercise programming not only promotes physical health but also fosters a positive attitude toward fitness, ensuring long-term success and well-being.
Author: Paul Robinson
One powerful tool in modern rehabilitation is dynamometry. This equipment measures strength and muscle performance, providing valuable insights into your progress.
Using dynamometry, your physiotherapist can assess your muscle strength quantitatively. This data-driven approach helps tailor your rehabilitation program to your specific needs and identifies muscle imbalances or weaknesses. This then ensures you’re working on the right areas at the right intensity and allows you to address any issues before they become problematic.
Persistent weaknesses can lead to compensatory movements, increasing the risk of further injuries and prolonging recovery. By tracking your strength over time, you and your physio can measure improvements and adjust your exercises accordingly.
Our physiotherapists and exercise physiologists at Physiologic utilise the VALD Dynamo for precision measurements. Don’t hesitate to ask about the benefits of strength testing. Your path to recovery can be clearer and more structured than ever.
Author: Jessica Norton
Maintaining shoulder health is essential for overall upper body function and injury prevention. Whether it’s to hang clothes on the line pain free or bowl out the kids playing back yard cricket here are three key steps to achieve and sustain healthy shoulders:
1. Stretching
Incorporating regular stretching into your routine helps maintain flexibility and range of motion in the shoulder joint. Focus on stretches that target the muscles around the shoulders, chest, and upper back.
Examples:
- Cross-Body Shoulder Stretch: Bring one arm across your body and gently pull it closer with the opposite arm, holding for 15-30 seconds.
- Doorway Stretch: Stand in a doorway with your arms at a 90-degree angle, placing your forearms against the doorframe. Lean forward gently to stretch your chest and shoulders.
- Child’s Pose: Kneel on the floor and sit back on your heels. Reach your arms forward, lowering your chest to the ground to stretch the shoulders and back.
2. Strength Training
Building strength in the muscles surrounding the shoulder joint is crucial for stability and support. Focus on exercises that engage the deltoids, rotator cuff muscles, and upper back.
Examples:
- Shoulder Press: Use dumbbells or a resistance band to press weights overhead, keeping your core engaged.
- External Rotation: With a resistance band, keep your elbow at a 90-degree angle and rotate your forearm outward, engaging the rotator cuff muscles.
- Rows: Perform bent-over rows with dumbbells or a resistance band to strengthen the upper back and improve posture.
Aim for 2-3 strength training sessions per week, with a focus on proper form and gradual progression.
3. Dynamic Mobility
Dynamic mobility exercises improve the functional range of motion and prepare the shoulder for movement. These exercises can be integrated into warm-ups or workouts.
Examples:
- Arm Circles: Stand with your arms extended to the sides and make small circles, gradually increasing the size. Switch directions after 15-30 seconds.
- Shoulder Swimmers: Mimic a swimming motion by alternating arm movements in a circular fashion, engaging both the front and back of the shoulders.
- Wall Angels: Stand with your back against a wall, feet slightly away from the base. Keep your lower back, shoulders, and head against the wall while raising your arms to form a “W” shape. Slide your arms up the wall to form a “Y,” then return to the “W” position, keeping contact with the wall throughout.
By incorporating stretching, strength training, and dynamic mobility into your routine, you can promote healthy shoulders, enhance performance, and reduce the risk of injury. Consistency is key, so make these exercises a regular part of your fitness regimen for optimal shoulder health.
Author: Paul Robinson
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
Page 1 of 1812345...10...»Last »
