- Jefferson Curl/Forward Roll Down – Really simple but fantastic for strengthening your low back. Starting without any weight, slowly curl your back and think about bringing your chest towards your belt line. Once comfortable can add a light weight, or perform off a block to reach further.
Injuries are an inevitable part of sport. However, a lot of the time, things can be put in place to reduce the chances of it happening. The big factor is making sure your body can deal with the demands of your sport. Give these exercises a go and you’ll give yourself a great shot at getting through this season injury free.
Looking to get back into sport or the gym but worried about getting injured? Here are 3 tips on returning to activity injury free after lockdown:
This process can be mentally frustrating, especially as most of us are all raring to go! However the short-term frustration is worth the long-term gains of appropriately building your body’s capacity back up, and not letting nagging injuries surface.
Most Chronic Fatigue/ME sufferers have tried countless different types of exercise programs and physical treatments only to find their condition gets worse. Applying new research understandings into the very complex interactions of biochemical, auto-immune and neuromuscular changes that occur with Chronic Fatigue is vital to helping our Chronic Fatigue clients improve their physical functioning and reduce their pain.
Senior Physiotherapist Julie Peacock, who has a special interest in Chronic Fatigue, does this through a thorough 1 hour assessment to assist clients to understand how the resulting changes in energy systems and muscular deconditioning affect each individual.
A personalised plan is created with the client with the aim of reducing pain and increasing movement with less effort, by releasing adverse mechanical nerve tension - a very common problem in clients with Chronic Fatigue. This is also done in conjunction with gentle hands on treatment to release tight joints, muscles and connective tissue structures. Furthermore, a very gentle staged movement and muscle reconditioning plan is developed.
This is based on the principles of energy conservation, avoiding core temperature increases and establishing safe baselines of activity, to avoid the common ‘kick back’ effect of exercise which can put people in bed for a week.
Why did you want to become a Physiotherapist?
I was always very keen on sports when I was growing up and sustained a fair share of injuries in the process. On each occasion I visited my physio for these injuries and was fascinated that he could do a few tests and tell me exactly what the problem was and how to fix it. It was the combination of the problem solving and sports that excited me initially and the more I learnt about physiotherapy the more I understood how big a difference they can make to peoples day to day lives. The desire to help people came naturally to me with my dad being a psychologist and my mother a nurse and so, with all these things together, it became clear to me physiotherapy was the career path I would pursue.
Favourite stretch? TFL (tensor fascia lata) stretch
Favourite song that picks you up? My happiness by Powderfinger
Do you find food labels confusing?
Do you want to make healthier choices when you shop?
Do you want to know what the real meaning of 'natural', 'organic', 'light', 'low GI' and 'Gluten Free' is?
Here are some quick tips to make your shopping easier!
We all know healthy eating will help us maintain a healthy weight, have the energy to live life to the full and reduce our risks of chronic diseases. However the number of choices on offer to eat and drink can be overwhelming. One of the most common questions I get asked in my clinic is ‘what are healthy foods and what are unhealthy foods?’
Dry Needling involves the insertion of a thin sterile acupuncture like needle at these trigger points. The needles are removed once the trigger point is inactivated or reset. Subsequently, therapy should involve determining the cause of the trigger points and would be followed by exercises (including stretching) or ergonomic adjustments with the purpose to re-establish a painless, full range of motion, and avoid recurrences.
What I love about physio:
I enjoy being able to help people, seeing them improve, becoming stronger and returning to pain free activities and returning to their normal abilities. Another great aspect about being a physiotherapist is you meet lots of different and interesting people with everyday being different and you are always challenged. I also enjoy how many different areas there are in physiotherapy; for example you can have the opportunity to travel with an elite sports team or instruct a Clinical Pilates class the next week. I love how there is so much variety and opportunity.
I love to travel. When I was 19, after I finished my first year of university, I decided to travel around the world on my own. I started in India and made my way across to Egypt, England, Europe, Canada and Hawaii. It was one of the best and most surreal experience I have ever had because I was able to see so many different sights, cultures and meet so many great people along the way. Two of my favourite places were Egypt and India as they are so different from Western society with their culture, food and historic landmarks. Visiting the Taj Mahal in India and the Pyramids and Valley of the Kings in Egypt were three highlights of my 12 week adventure. To see and stand in the tombs of famous Egyptian Pharaohs with their mummified bodies in perfect condition thousands of years later was simply fascinating and an amazing experience.
One of my passions is athletics. I have been competing as an athlete for the last 19 years at State and National levels, as well as being an active member of the West Beach Athletic Club. I have been lucky enough to travel the country competing in different state teams over the years, and have met lots of inspiring people along the way and been able to train and learn from Olympians and Commonwealth Games athlete representatives.
Before you start your day, drink water. A simple suggestion but starting the rehydration of your muscles, and helping your body eliminate waste from your sleep over night is the best way to start your day. The more hydrated your muscles are, the more oxygenated blood can flow through them. Hydrated muscles generally recover better from manual therapy, including massage.
If it’s your first massage at the clinic make sure you allow time to complete some quick paperwork regarding your preferences, so you don’t feel stress or rushed prior to going through. This will also allow you time to use the bathroom before your massage so you are comfortable and not wanting your session to end before due time.
Joshua graduated from the University of South Australia with a Bachelor of Physiotherapy. He is passionate about musculoskeletal physiotherapy and helping people in pain with a functional hands-on approach. Having participated over many years in club AFL, soccer and cricket Joshua completed his certificate in Level 1 Sports Training before going on to complete further training in the use of kinesiology tape and sports taping. Joshua then spent several years as a sports trainer working in the South Australian Amateur Football League developing skills in acute injury management, injury prevention and rehabilitation strategies. Previously working in aged care Joshua also has experience in developing and running exercise programs, balance retraining and guided rehabilitation.
Joshua is particularly passionate in employing a collaborative goal setting approach to therapy utilising techniques such as functional rehabilitation, individualised exercise programs, manual therapy and joint mobilisation.
Why did you want to become a physiotherapist?
As I entered year 12 I started exploring what careers were available that best matched my passions. I knew that I liked getting to know people and building relationships, and I have always been very passionate about sports and health. The more I explored different career pathways the more physiotherapy stood out as a way to satisfy both passions in a meaningful way.
What do you love most about being a physio?
Without doubt I think the most enjoyable part of working as a physiotherapist is helping people achieve their goals. I believe you always make a personal connection with anyone you work with, and this means that often when they achieve their own goals you share their sense of accomplishment. I’m passionate about seeing people return to the activities that injury has been holding them back from, and I love getting to see people return to participating in things that they are passionate about.
I also love the problem solving element of physiotherapy and how the individual nature and circumstances of a person’s injury means that treatment and rehabilitation will never be exactly the same. I really enjoy collaboratively problem solving how to manage and rehabilitate an injury that works with an individual’s personal circumstances and lifestyle.