Online Pilates Classes - Unlimited Access

Online Pilates classesLooking for access to online Pilates Classes? 

Get unlimited availablity for a set time period and work out from where-ever you are.

Going away? Travelling? Cant get in to the clinic? Too busy? Worried about your health and wanting to. stay in teh safety of your own home? 

There are so many reasons you may choose to exercise from home.


Access these great online pilates classes
  • Safely from Home
  • As often as you want for a week (although time periods may vary)
  • When you want

Join Moira, one of our highly experienced, accredited pilates instructors, for either or both of these 2 at home pilates workouts.

Functional Fitness 
Focus: functional movements, all over body workout, balance, bone density, fun movement, weight bearing, no floor work. 
Needed equipment: chair, theraband, 1 heavy weight (2-5kg, or a 2l carton of milk, or laundry liquid), and a set of small hand weights (0.5kg or 1kg, or a pair of canned goods).

Matwork Pilates
A more traditional floor-based workout.
Focus: mobility, abdominals and continuous movements.  Moving the spine in every plane of movement, a good abdominal workout and feel-good movements
Equipment needed: none.  Just a mat and a towel (as an assist).
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Best Treatment For Osteoarthritis

exercise is best treatment for osteoarthritisIt was recently world osteoarthritis day, a great time to be discussing what is the latest in the best treatment for osteoarthritis.

Osteoarthritis, often known as OA is a condition that affects our joints, where two bones meet. Any joint may be affected and here at Physiologix we see almost any area of the body can be affected.  The cartilage that protects the joints is the area that becomes affected.

There are many risk factors.  Age is relevant, but it is not just older people that can develop OA.  There can be a genetic factor, but not always.  Obesity, a sedentary lifestyle, being female, and previous joint injury are also all risk factors.

So what then is the best treatment for osteoarthritis?  In the case of hip and knee OA, exercise has been shown to be the best initial treatment intervention.  But many people hurt when they exercise so what then? Understanding positions that you can work in, with good technique are the starting point.  Working into a little pain is safe to do as long as the pain settles quickly after and isn’t worse that night or the next day. 

At Physiologix, your physio will assess you to gain better understanding of what you can do and what, initially, is best to avoid.  They will guide you on how much, how often. The importance of rest days is essential to allow the body to recover, but you also need to be doing enough to be effective.  Your physio can also talk you through other things you could be doing to help such as support braces and seeing the GP for medications for pain relief. 

Hydrotherapy, exercise in water, has been shown to be beneficial in helping with OA. At Physiologix we will design a program specific to you that you can then do in a pool yourself. We also will give you a home program, or look to provide you with a gym program for those that attend the gym, or to set you up with a Pilates program here in our fully equipped pilates rehab area.  Throughout the year Physiologix also offers the GLAD program, a comprehensive program including education sessions and OA specific rehab classes for those with hip and knee OA.

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Running Injuries In Adolescents

Running injuries in adolescentsRunning is ranked as one of the top 3 activities that adolescents (10-19 year olds) partake in.  There is a lot known about running related injuries in adults, but unfortunately often this research is then applied to running injuries in adolescents. Yet they are very different to adults and need to be treated as a specialist subgroup.

One of the problems is that “maturation” needs to be considered rather than age. You can have two 14 year old’s whose bodies are at two very different points of development – specific questioning will help your professional gauge where they are at in this maturation process - the outcome of this can mean quite different management.

Overuse injuries rank highly in running injuries in adolescents, particularly to the bone and soft tissues (eg tendinopathies) in this age group. Boys and girls can differ slightly. Girls can be more prone to bone stress related injuries – image and weight can put external pressures on girls and increased training loads in an undernutritioned state can cause major issues.

A key issue in this age-group can be growth.  Growth spurts mean bigger, heavier, longer bones. 

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Return to Running After Pregnancy

return to running after pregnancy guideWhen can I return to running after pregnancy?  As a keen runner and mum of two, this is information I wished I could have had.  I want to know facts when deciding what is best for my body….there is too much “fake news” floating around there.  Not running, when it is integral to my life, is not something I am willing to give up unless there is extremely good reason….and even then I have to have a goal for when I can get back, and a program starting now that I can work on to get there!

Running is not just important for your physical health, it is also important for your mental health…..and having just had a child you really need to look after both of these! Running is also cheap, its easy and you can fit it into any timeslot…..and do all of this with your child.  So this makes it a great choice of exercise at a tricky time in life.

But we need to consider return to running after pregnancy just as you would returning after an injury.  Things take time to heal and recover and to do too much too soon just ain’t good!

Lets get a few straight facts here:

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Move for Health - Small Group Classes - Individually Tailored

pilates supervised on reformerReviewing the research coming out from many different journals, there is often agreeing and disagreeing. However there is one consistent thing – move to feel better!   It almost doesn’t matter what is wrong with you; back pain, injury, poor health, health prevention, mental health……you name it…..movement is what you need.  However that is often easier said than done.

At Physiologix getting people moving is core to what we believe.  Your Physiologix physio will always incorporate exercises specific to your injury, but we will also look at what we have to do to maintain your current level of fitness while you cant do your normal activity. And if you don’t have a normal activity we will be there to help support you in finding something you would like to do.  

Physiologix runs small classes (4 people max) – these form an essential part of our exercise approach.  The biggest key to success with these are that they are totally individualised to you.  You have your own program, you do things at the speed and pace you require, you have either a physio (if you do the physio classes) or an accredited pilates instructor (that is someone who has done a years Pilates study, at least 100 hours of practical, and then gained their accreditation – not someone who has done a short course) looking over you, helping you get the exercises right, progressing them as and when you need.

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Nutrition for Kids Playing Sport

Player Scoring Goal In High School Soccer Match CelebratingWhat are some important tips and tricks about nutrition for kids playing sport - here are some great, simple ideas to help ensure your kid, and their team is training, recovering and performing to the best of their abilities! 

It’s no secret that the food and fluid we consume greatly affects our ability to train, play and recover well. Not only does food provide our muscles with fuel, it also provides key nutrients for growth, recovery, cognition (our ability to think well and make decisions) and our immune system. 

In considering nutrtion for kids playing sport, here we will focus on what the most beneficial pre-game foods and snacks are to maximise energy and performance! The main nutrient we want to focus on for fueling performance is carbohydrates. The majority of carbohydrates should come from nutrient-rich foods, such as:

  • Grains and cereals(rolled oats, quinoa, breads, wraps, crackers, rice, pasta, noodles,etc.)
  • Fruit (all fresh, frozen, canned and dried fruit, fruit and grain bars, 100% fruit juice, etc.)
  • Vegetables and legumes(potato, corn, sweet potato, baked beans, lentils, chickpeas, etc.)
  • Dairy products(plain and flavoured milks, yoghurt, fortified non-dairy products, etc.)
  • Extras - carbohydrate snacks(muesli bars, fruit buns, fruit loaf, smoothies, banana/carrot cake, etc.)

Typically, our first opportunity to fuel for our games starts with breakfast. If you are having a mid-morning game you should be aiming to have breakfast around 2-3 hours before start time. Focus on getting a good source of carbohydrate, some protein and of course, remember to hydrate!

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Headache in Children

kid headacheHeadaches in children and young adolescents is sadly something that we now see frequently at Physiologix. Many things can cause headaches but this includes being neck related.  We commonly see issues that result after contact injuries, usually in sport where two kids have collided, or from falls.  A concussion or head injury always has to also be ruled out in these situations.  

However many neck related headaches seem to come on from no reason.  It may well be that poor posture may exacerbate issues.  Kids are doing less and less sport -  their spinal support muscles are therefore not being given the opportunity to strengthen as they may have in the past.  Screen time is on the increase with kids adopting all sorts of weird and wonderful positions to chat with friends and play games.   And many kids generally have a poor desk set up when doing their homework.

As a parent trying to help your child what are some key things you can do? Here are a few suggestions of things that we would go through as physios. if we were treating your kids.

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Dietician at The Gap

tessa funk dietician in The Gap

Tessa Funk is now working at Physiologix, available as a dietician in The Gap.

She will be available to see at Physiologix, upstairs at The Gap Health and Racquet Club Mondays 2-7pm.For bookings call her directly on 0402 234 478 or email her at tessafunknutrition@gmail.comTessa is an Accredited Practicing Dietitian (APD) and completed her Masters of Dietetic Studies in 2020 at the University of Queensland. You may recognise Tessa from around the Gap Health and Racquet Club as she has been a part of the community for many years, working as part of the reception team and being a fitness instructor at GHRC. In her spare time you will find Tessa in the gym or partaking in one of the Group Fitness classes or enjoying a coffee in the cafe.Throughout her degree Tessa has had experience working within both clinical and private practice spaces with a wide variety of clients and conditions. Since graduating, Tessa has completed two private-practice internships with APDs to gain invaluable experience in her interest areas, including gastro-intestinal issues, weight loss, sport nutrition and chronic and degenerative diseases. Tessa is passionate about educating others on nutrition and helping them to live a balanced, healthy lifestyle. She will work with you to ensure that your food and nutrition are supporting your specific needs and create healthy habits to help transform your lifestyle.

Remember to discuss seeing a dietician with your GP to see if you qualify for referral under Medicare. Your appointment may also be covered by your private health cover. 

A dietician can help you with tips and guidance anywhere from meal planning to just advice and information on: 

- Weight Loss 

- Exercise and diet 

- Recovery 

- Diet for Inflammatory Conditions 

- Diet for Osteoporosis 

- Gut Health 

- Food Intolerance 

- Elimination Diet 

- Fodmap 

It is fantastic to have Tessa working as a dietician in The Gap and great to have her join the Physiologix Team

 

Got heel pain? Plantar Fasciitis, Foot Tendinopathy or something else?

Heel pain is something we commonly treat at Phheel pain plantar fasciitis foot tendinopathyysiologix. Plantar Fasciitis and foot tendinopathy are frequent causes of the pain, but there are many other reasons for heel pain.

Plantar fasciitis is irritation of a strip of thickened tissue that runs from the forefoot to the underneath of the heel. It comes very tight when you raise onto your toes, for example, when you push off to walk.  An increase in sudden load, such as walking or running further, faster, or whilst carrying more weight can cause a flare up.  Over stretching might also be an issue, for example if you are crouched down doing something for a while.  Pain is typically felt in the middle of the under-surface of the heel and can be very painful when weight is placed through the heel, or when raising up onto the toes.

Just to the inside of the under-surface of the heel, more under the arch of the foot, there are several tendons that may become painful: the FHL, flexor digitorum and tibialis posterior – foot tendinopathy can be found in any of these tendons with a similar cause as with the plantar fasciitis, but where there is usually a bit more pressure through the inside of the foot; this might be found with someone that flattens their arch or roles their foot in when they weight bear over the foot.

Also in the arch are some small nerves that can become irritated, the pain often being more of a burning type pain.

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Is poor footwear affecting you?

foot pain with walkingThe hot weather has hit us, we all kick off our hot, usual shoes and start to wander around barefoot or with much less supportive but much more breathable footwear on. The result? Pain. This could be foot pain, but could occur in any of the lower limb joints from the foot to the pelvis, and possibly up to your low back.

Is it wrong to go barefoot or wear these summer shoes? No, not at all.  But sudden change from good supportive shoes to this less supportive option can be a problem.  The body needs time to adapt to change and differences in things we do to it.  Often better shoes provide more support; the small intrinsic foot muscles can become lazy as they are no longer needed. If you strengthen these foot muscles it stands to reason that you can then support the foot, and the body above, naturally and not requiring orthotic support. But if these foot muscles are not strong enough then things start to struggle.  They are put under unusual stresses and strains, and rightfully or wrongfully start to complain, that is, THEY HURT.

At Physiologix we have worked for years training clients on how to activate and strengthen the small muscles in the feet. Last year we were involved with the FEET Trial, a research trial run by the University of Queensland looking at specifically retraining these foot muscles in the treatment of plantar fasciitis. We work with elite athletes, in particular tennis, where players are required to bounce through their toes and forefoot repetatively for hours, often sustaining injury.  So feet and foot injuries, or injuries related to poor foot muscles control is something we, at Physiologix, love to work with.

Got pain? Think it might be related to shoe or lack of shoe wear.  Our Physiologix physios will assess what is going on, why it has occurred and help get you going in the right direction with a combination of advice and education, exercise, hands on treatment, and review of your shoe-wear if its needed!!!

Pain Holding Baby?

As I deal with breastfeeding my now six-week-old baby whilst juggling my toddler I am reminded of the many aches and pains that the body can feel at this time post-pregnancy.

At Physiologix, we see certain injuries frequently from this period on over the next year:

There are some key things that you can do to improve these issues and be pain-free. I hope this helps you or someone you know who is looking after a young baby. And this applies as much to partners as it does to the main carer!!!  We will look at:

Shoulder tension/ Neck pain/ Headaches
good neck and shoulder posture holding baby 300x150
Whether it is the stress of dealing with a baby that you can’t stop crying, or burping your child over your shoulder, or the carrying around and lifting, it is very hard not to hitch your shoulders up towards your ear as you do these things. However, this will result in a very tight neck and shoulders and very often result in headaches. Try hard to focus on relaxing and dropping your shoulders. Open your chest up and slightly draw your shoulders back so that you sit with better posture

Wrist and Hand Pain

Several movements remain a key issue with pain in this region. There is a tendency when feeding or holding the baby to tuck your wrist into a
bent position to try and support the baby - wrists prefer to work in a more relaxed straighter position, especially under load, which as your baby grows, it has to deal with. Try to relax your hand so you use more of your forearm to support the child. Use pillows when feeding to give your arms and shoulders a break whenever you are able.

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Pilates - Give Your Body The Boost It Needs

Want to:
·      Increase your muscle strength and tone ( particularly of your abdominal, lower back, shoulders, hips and buttock muscles)
·      Improve your flexibility?
·      Prevent injuries related to muscle imbalance?
·      Improve your posture?
·     Improve your bone density and balance?

Then equipment pilates is for you. Physiologix is now offering Pilates for Strength and Fitness.  With Pilates no longer available through Private Health Cover, Physiologix is delighted to be able to offer Small Pilates Equipment Fitness Classes run by extremely experienced and highly qualified pilates instructors.
scooter on reformer as glutei exercise
elfder adult planking in pilatesUse state of the art pilates reformers and feel your body work in these great classes, ideal for improving all over body fitness and strength, with a particular focus on the core.  No matter your age, ability, or level of fitness, our instructors will design a program, unique for you, specifically for your individual needs. 

Our classes have a maximum of 4 people, each person with their own reformer, but with a range of other equipment that you can use.  Run in a large
private gym space, there is ample room, ensuring covid safe spacing can always be ensured.

Check out Lex, one of our many star clients. 
Lex is 72 years young and has been a dedicated client for the past 5 years. Committed to his practice of Pilates general strength and conditioning to keep his body as agile as his mind.
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Ladies - Are You Doing The Best for Your Body

women exercising doing balance falls prevention exercise
Women’s health week was last month and we want to remind you about just some of the things we work with at Physiologix, that so often women out there just think they have to live with.

1. Weak Pelvic Floor - this can be at any age.  Poor pelvic floor has been shown in teenage athletes......and it is an issue that becomes more common as we move through the different stages of life.  Our physios use ultrasound imaging  which is put onto the lower part of the tummy and angled down so that we are able to see the base of the pelvic floor.  We can then assess what happens when you do a pelvic floor contraction - does your pelvic floor lift as it should or does something else occur. This can help guide how we can then progress to help you.  It is also a brilliant reassessment tool, to see how you may have improved over time.

2. Pregnancy - having literally just had my second child, I know first hand how much preparing your body in pregnancy, and then making sure you get into the right exercises after birth, is vital to help support your body both at the time of pregnancy and birth, but also for the long term future.  This is something I am hugely passionate about. Younger women assume things will work out ok.....they don’t prioritise this small but essential part of their future wellbeing. Our physios will assess any issues, specific exercises will be set, and we have the most incredible pilates program for those that are able to commit a little more time.  No matter what your situation, how much time you have, and what constraints life is throwing at you, we can tailor something specifically for your needs.

3. Healthy aging - as we age, and especially as we travel through and into post-menopause, there are so many changes that our bodies have to endure.  And there is so much you can do to help age well.  No matter if you want to continue as you are and work on prevention, or you have never done a thing and think it is time to start we can help.  Don't leave it too late. Osteoporosis, balance and falls prevention, maintaining muscle mass - these are all things you can work on with hugely effective results.  You can work through an individually designed program, specific to your needs, in our small pilates equipment classes in the beautiful Physiologix private rehab area. Or we can design a program that you can take with you to the gym, or do from home.  

So ladies, spread the word about women’s health awareness, and that means, girls its time to think about yourselves, your health, and your future.  At Physiologix we look forward to helping support you, no matter what your journey.
 

Jaw Pain - Temperomandibular Disorder (TMD)

TMJJaw pain or tempomandibular dysfunction (TMD) can occur for many reasons, one of the big ones being stress and jaw clenching – so the “festive season” seems to be an apt  time to be discussing this topic given so many of us are under enormous stress levels at this this time of year (top tips to deal with this later in the article)!

TMD is a term used to describe pain and dysfunction of the muscles that move the jaw) and the tempomandibular joints (TMJ) (joint which connects the jaw to the skull). 

Symptoms of TMD include – full or blocked ear sensation, clicking, sand paper sounds, headaches, difficulty chewing, yawning and pain.

About 20-30% of the adult population are affected by some degree by TMD and usually affects people between the ages of 20-40 years of age. It is more common in females than males. It is the second most common cause of orofacial pain after dental pain. 

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Osteoporosis: Are You Doing the Best for Your Bones Physiologix Has Some Osteoporosis Advice.

DSC04054What is osteoporosis: osteoporosis is a bone disease which weakens bones and increases the risk of fracture. This occurs when bones lose more minerals such as calcium faster than the body can replace them. Bone is in a constant state of regeneration, removing old bone and replacing it with new bone. As we get older the body’s ability to replace bone slows down, therefore bones become weaker and thinner. The most common bones affected are the hips, spine and wrist. 

Who is affected – although more prevalent as we age, this is a condition that can affect all ages.  Certain other groups can also be affected, such as those with absorption issues, for example Crohn’s and celiac disease.  Young female athletes are at particular risk due to the hormonal affects that heavy training can create.  

Bone density is therefore a life-long commitment. From childhood, through adolescence focus needs to be on performing regular exercise that includes impact loading, such as gymnastics or squash. If neither of these appeal then impact aerobic based exercise is good such as step or grit classes run in many of the gyms.

As we go through our 20s, 30s and 40s it is important to continue with this regular impact loading.  It should be noted that running is not considered a high impact activity.  It does indeed have a greater osteogenic (bone creating) affect than walking, but it is not as good as jumping related activity.  

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Kirsty Co-Founder Behind the hippainhelp.com Website

HPH Banner Web facebookGot hip or pelvis pain?

3 years in the making, hippainhelp.com is a website, that Kirsty and 2 of her colleagues, Dr Alison Grimaldi and Sharon Hennessey have put together. This is a one stop shop to learning all about issues around the hip and pelvis, their potential causes, and the treatment options available with best current research evidence. 

The site was born out of the frustration of clients coming to us having been told many incorrect things, "fake news", about their injury and its management

Not due for official launch until mid November, the website is now live and freely available to the public. If you, friends or family suffer from hip or pelvis pain, we would really love your feedback.

Jump on and take a look at hippainhelp.com

Physiologix and our staff remain at the cutting edge of all the latest research, treatment techniques and technology in the management of hip and pelvis pain.  We hope this is a site that helps better guide the general public about the whats, the what nots and the how tos of hip and pelvis pain.

Headaches

man with headache from using the computerHeadaches are very prevalent worldwide and often come at a high cost personally, financially and socially, having a significant impact on quality of life for many people. At Physiologix, we have a Musculoskeletal Physio (with a special interest in treating spinal issues, including neck pain, headaches and dizziness) tells us a bit more about that thing that plagues so many of us, HEADACHES.

Treating headaches is complex. There a many different types of headaches which can be categorised into three main groups. Primary headaches are caused by what is know as 'independent pathology'. This includes migraines, tension type headaches and cluster headaches. Secondary headaches are caused by another disorder known to cause headaches. This includes trauma, meningitis, medication overuse and musculoskeletal disorders of the neck. Lastly there are cranial neuropathies/other types of headaches that do not fit into the previous two classifications.

Physiotherapy is known to be effective in managing headaches caused, or contributed to, by musculoskeletal disorders of the neck: these are known as "cervicogenic headaches".

However all the different types of headaches (primary, secondary and neuropathy/other) can cause neck pain. Although you may suffer from, for example, primary headaches such as migrane or tension type headache, these can result in a dysfunction in the neck, which in turn may contribute to your headache. Treating this dysfunction can help to reduce your headaches. Current research suggests that this neck dysfunction can even be a trigger for the onset of migranes, an added reason why it is so important to have the neck checked no matter what type of headache you suffer from.

Physiotherapists are experts in identifying and managing musculoskeletal dysfunction. Here at Physiologix, our physios performs a thorough assessment to enable them to determine the origin of your headache/neck pain, and to identify if a neck musculoskeletal dysfunction is contributing to your symptoms. This assessment is essential in determining the optimal treatment pathway for you.

Dizziness and Physiotherapy: Vestibular, BPPV and Cervicogenic

dizzinessDizziness is one of the very disabling conditions that at Physiologix, unfortunately, we all too often treat.

Dizziness is a common problem and may have numerous different causes some of which can be helped with physiotherapy.

The most common cause of dizziness is from dysfunction within your inner ear (vestibular system) such as benign paroxysmal positional vertigo (BPPV). Common symptoms include dizziness when changing position like rolling in bed, bending forwards or turning your head. This dizziness usually subsides quickly.

Other disorders of the vestibular system include vestibular neuritis caused by inflammation of the nerve that supplies the inner ear. This causes dizziness that does not subside. Meniere’s disease is dizziness usually secondary to recurrent ear infections and can result in fluctuating hearing loss.

Dizziness can also arise from neck problems. Symptoms of neck related dizziness include neck pain, light-headedness, increased dizziness in prolonged head positions such as poor posture sitting at a computer.

Dizziness could also indicate dysfunction in other body systems such as the cardiovascular and neurological systems or can occur following head injury/concussion.

The cause of dizziness can often be difficult to diagnose and requires thorough examination. Physiotherapists use several tests that can help with diagnosing and directing treatment.

Physiotherapy has proven to be a very effective form of treatment for many of the above causes of dizziness. At Physiologix, we have staff that are a Musculoskeletal Physiotherapist, with a special interest in the spine (necks and lower back), headaches and dizziness.

Top Tips to Mark World Continence Week

Correct toilet position with words and copyright 2018To mark World Continence Week, Megan Bergman, our physio working with Women’s and Men’s Health brings you 3 great tips on a subject that affects a huge number of the population, from elite teenage athletes to the more mature members of our community.  

Top Tip 1:  Healthy Bladder Habits

These are some easy habits to practice that help to avoid issues with continence throughout your life.

  1. Drink enough water. 1 to 1.5L per day and more if you are exercising 
  2. Eat well. Good bowel function goes hand in hand with healthy bladder and avoiding too many processed foods keeps the bladder happy
  3. Sit on the toilet in the correct position ensuring your tummy completely relaxes and never strain to empty
  4. Avoid just in case wees... Void volumes should predominantly be between 350 to 500mL for most wees.
  5. Exercise regularly to maintain ideal body weight

And finally ….

  1. Do pelvic floor exercises regularly to keep the muscle strong and active

TopTip 2:  Pelvic floor

We know that pelvic floor exercises are important in helping maintain continence, particularly as we age…. but how do we do them, when do we do them and how many and for how long??

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Pilates - For Strength, Flexibility, Posture, Pain Reduction and Bone Density

dsc03783Want to:
·      Increase your muscle strength and tone ( particularly of your abdominal, lower back, shoulders, hips and buttock muscles)
·      Improve your flexibility?
·      Prevent injuries related to muscle imbalance?
·      Improve your posture?
·      Improve your bone density?
Then equipment pilates is for you. Physiologix now offering Pilates for Strength and Fitness.  With Pilates no longer available through Private Health Cover, Physiologix is delighted to be able to offer Small Pilates Equipment Fitness Classes run by Luisa, a qualified pilates instructor.

Use state of the art pilates reformers and feel your body work in this great class, ideal for improving all over body fitness and strength, with a particular focus on the core.  No matter you age, ability or level of fitness, Luisa can cater for your individual needs.

Luisa holds a Diploma in Professional Pilates Instruction (PITC) and is a qualified Buff Bones Instructor. She also holds Certificates 3 & 4 in Fitness having worked as a Personal Fitness Trainer, Luisa understands the body and the way it functions extremely well. Luisa is well equipped to assist people in making a positive change in their lives, with her experience in the fitness industry, she has the skills and knowledge to help people achieve their goals.

After discovering the many and varied benefits of Pilates through needing a natural therapy for neck and back pain, Luisa has since gone on to become a fully qualified instructor so she can empower other people to move and strengthen their own bodies. She believes when you learn about your posture and the way you move, it brings about awareness and discovery.
Luisa feels Pilates is for “every body” – age or ability is no barrier. Luisa is a breast cancer survivor, having had 2 diagnosis over 10 years and ongoing treatment. She has an incredible inner strength, self-belief and determination, that has seen her recover and come out stronger. Luisa wants to be a motivator and role model for her clients, whether they are facing health issues, challenges or have a particular goal in mind they want to achieve, she can show you what it takes to be successful. She is living proof that anything is possible!

Got Bone Density Issues?
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How to Sit Well at Your Computer  ( And at School)

IMG 0228Too often at Physiologix we are seeing injuries in kids at school due to bad posture.  This results in pain for the child, the taking of pain relief medication (not good for the stomach, liver or kidneys long term) and some costly physio bills.  As parents, making sure your kid’s posture is good when doing their homework and encouraging them to take regular break to get up and move can make a huge difference.  At Physiologix we believe prevention is always better than a cure – please read on below but if you have any questions, feel free to call us on (07) 3511 1112 or email us from the contact us page of our website.

Sitting for long periods has been proven to cause problems such as back, shoulder and neck pain.  Moral of the story - get in the habit of sitting well and get up often!
Use a reminder on your computer – set it to every half an hour. When your reminder goes off - roll your shoulders in small circles three times, move your neck side to side, twist your body around left and right, stretch your arms up in front of you, overhead and behind. While you are doing this, look off in the distance and let your vision blur to rest your eyes.
If you sit at your computer for longer than an hour- every hour, get up and go for a short walk 
 
Set Up Your Desk Correctly
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Back to School - Start by Giving Your Kids the Best Head Start

kids playgroundWith the start of the new year and then new term I am sure you are being bombarded by information and trying to decipher what is relevant and what is not.  

But 4 out of 5 primary school aged Australian kids are not doing the minimum recommended amount of exercise, an hour of moderate to vigorous physical activity a day; fewer still are doing any strength of weight based activities (1).

Its the start of the new school year and thats the perfect time to start new routines.

So what you may ask. Yet physically active kids have been shown to be more social and therefore better equipped for school. They are less susceptible to depression and anxiety and they display better memory and thinking skills.

Physically fit kids have been shown to have greater volume of grey matter in the brain, important for mastering the skills that help us get things done, learning, motor skills and visual processing (2).

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The Best Initial Treatment for Hip and Knee Osteoarthritis

Screen Shot 2019 01 09 at 7.27.11 amOsteoarthritis (OA) is the most common lifestyle disease in individuals 65 year of age and older, but can also affect individuals as young as 30 years of age. It can begin for no obvious reason and the symptoms vary over a number of years. OA effects the joints wherein the cartilage on the ends of the bones degrade and thin. It most commonly affects the knee, hip and hands. People with OA of the hip or knee may experience the following symptoms and difficulties with activities of daily living:

  • Knee pain and/or stiffness with weight-bearing.
  • Crunching or clicking noises in the knee
  • Difficulty walking up stairs or getting up from sitting. 
  • Hip pain located outside the hip or deep in the groin
  • Difficulty getting in and out of the car, putting on socks or picking things up from the floor. 

OA was previously thought of as a “wear and tear” and that the joint was worn out. This led many people to believe they cannot and should not be physically active with OA. This is not correct!! In fact, many studies have shown that cartilage actually needs moderate load through physical activity to regenerate itself. Exercise will make you feel better. 

gladThe current national and international clinical guidelines recommend patient education, exercise and weight loss (if needed) as first line treatment for OA.

Good Life with OA in Demark (GLA:D) represents a nationwide evidence-based initiative that follows the current guidelines for best treatment of hip and knee OA . Research from the GLA:D® program in Denmark found symptom progression reduces by 32%. 

Other outcomes include a less pain, reduced use of joint related pain killers, and less people on sick leave. GLA:D® participants also reported high levels of satisfaction with the program and increased levels of physical activity 12 months after starting the program. 

This program is unique in that the education and exercises provided can be applied to everyday activities. By strengthening and correcting daily movement patterns, participants will train their bodies to move properly, prevent symptom progression and reduce pain

The program includes an assessment and physical tests performed by a trained GLA:D Physiotherapist, patient education sessions and a Physiotherapist supervised group or home exercise program performed twice per week over 6 weeks. The exercises are designed specifically for people with knee and hip OA with many level and progressions based on your level of pain and function. The idea is after 6 weeks you have the movement, quality and control needed to continue and become a part of your every day life. 

Had Pain for a While? Things you MUST Know

plank on reformer assisted smallWhen you first hurt yourself, known as acute pain, the focus of your Physio treatment will be to reduce the pain at that location using a barrage of techniques that we know will help. However once you have had pain over several months, known as chronic pain, things change considerably.  The local area you first hurt, although still feeling painful, actually often has very little to do with why you feel that pain. This may sound very complicated, however, it is actually a survival evolution. Our brains develop a “protective” pain memory. Unfortunately this is often movement related, so exercises you did initially, in the acute phase, when the hurt area was letting you know it was first injured, often down the line can become pain causing, simply because the brain’s protective shield it trying to now stop you moving at all for fear maybe you might get hurt again, not because you have actually damaged anything.

Once an injury becomes chronic, it is so important your Physio helps you understand the neuroscience of what is going on. Understanding your fears regards the injury is essential. This may be fear of having pain, but equally could be based on things that have happened to friends who have the same pain, or fear of the impact the injury may have on your life and your ability to do things. Mood can also affect your pain; is life very stressful at the moment, are things all in a negative place? And fatigue can also impact. Understanding all these factors that can affect your pain is essential. 
 
Then there is the fear of movement. Do you think “ I can’t move in that direction, that will cause my pain” or “I must move keeping a certain posture to avoid my pain” or “I must stop doing certain things to avoid my pain getting worse”
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The Best and First Treatment for Hip and Knee Osteoarthritis

hip and knee OAOsteoarthritis (OA) is the most common lifestyle disease in individuals 65 year of age and older, but can also affect individuals as young as 30 years of age. It can begin for no obvious reason and the symptoms vary over a number of years. OA effects the joints wherein the cartilage on the ends of the bones degrade and thin. It most commonly affects the knee, hip and hands. People with OA of the hip or knee may experience the following symptoms and difficulties with activities of daily living:

  • Knee pain and/or stiffness with weight-bearing.
  • Crunching or clicking noises in the knee
  • Difficulty walking up stairs or getting up from sitting. 
  • Hip pain located outside the hip or deep in the groin
  • Difficulty getting in and out of the car, putting on socks or picking things up from the floor. 

OA was previously thought of as a “wear and tear” and that the joint was worn out. This led many people to believe they cannot and should not be physically active with OA. THIS IS NOT CORRECT!!! In fact, many studies have shown that cartilage actually needs moderate load through physical activity to regenerate itself. Exercise will make you feel better. 

The current national and international clinical guidelines recommend patient education, exercise and weight loss (if needed) as first line treatment for OA.

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Does My Child have Growing Pains or Apophysitis?

AFL kidsAs they grow, many children will experience an aching in their legs otherwise known as "growing pains". Little is known about why this occurs. It is often at night and on days following excessive activity such as jumping and running. The typical areas to be affected by the front and back of the thighs, the back of the calves and the back of the knees. On these occasions heat and massage coupled with stretching can be very effective.

What we must be careful not to miss is apophysitis. Immature athletes differ from mature athletes because of their open growth plates in their bones. These don’t fuse until into their teen years. The apophysis is a point of bone where the tendon attaches from the muscle to the bone. Repeated traction caused by the contraction of the muscle as the child exercises can pull on this bone attachment site. Rather than the tendon or the muscle being affected, the bone is affected. Tenderness is felt over the bony point but can also spread in a wider area around this point, making differential diagnosis from general growing pains difficult.  Stretching and heat on this occasion can be the worst thing to do.  This is when an assessment with a physio is beneficial. They will help to diagnose the cause of the problem and on some occasions imaging may be warranted.

It is very common to have apophysitis where the calf muscle attaches to the heel. This is called “Sever’s”. The problem can also be seen around the knee in Osgood-Schlatter’s- this is where the quadriceps tendon attaches to the tibia, or shin bone 

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Concussion in Children

Concussion in ChildrenConcussion is a traumatic brain injury. More severe injuries include skull fractures and bleeding on the brain. Concussion may be more mild but should not be underestimated.  It is an injury sustained by a blow to the head, in Sport or play, usually from the blow with another persons head or the ground. The forces are transmitted to the brain, in a way stunning the nerves and thus affecting the ability of the brain to work.

Concussion in children generally must be treated differently to that in an adult. Children’s brain are growing and developing. They have a need to continue to learn and aquire knowledge. As such the priority is to see them back to full school capacity before returning to sport. Because concussion can affect your child’s ability to learn and interact in the classroom, medical clearance should be sought to ensure your child has no ongoing concussion effects and can return to school.

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Pain at the Side of your Hip? Are you Doing the Best Thing for it

Pain at the side of the hip can often be as a result of aggravation of the gluteal (buttock) muscle tendons as they run over the bone, the trochanter. Names such a trochanteric bursitis and tendonopathy may have been used. Sometimes it is misdiagnosed as sciatica or pain from the back. The pain can be as disabling as severe osteoarthritis

The pain over the outer aspect of the hip is worse often with lying on the affected side, getting up after sitting, walking or running especially if uphill or up stairs. If this is you, it may well be you are suffering from “gluteal tendinopathy” or “trochanteric pain syndrome”, the terms now used medically

Until recently little was know about this condition, and even less about how to treat it. Physiologix is one of Brisbane’s leading hip injury clinics. They were one of just a few physio practices gathering data on this condition for a worldwide, first of its kind, massive trial running in Brisbane and Melbourne. The study compared 3 groups over a year. 1: exercise and education group, 2: a cortisone injection group, 3: a wait and see control group. The results have just been published in one of the worlds leading research journals, The British Medical Journal.
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Competing in the Invictus Games

Scott MacLean, a long time Physiologix client, came to us last year, having been selected to compete at the Invictus Games to be held in Toronto 2017.  The Invictus Games is an international adaptive sport competition using the power of sport to motivate recovery, support rehabilitation and generate a wider understanding of the sacrifices made by the men and women who serve their country.  Scott was selected for the archery event, not just as a competitor but as Australia’s Archery Captain.

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Whiplash

Whiplash is an injury that occurs to the spine, especially the neck, with sudden rapid movement.  This is usually after a car accident, but can occur with collisions in sport or with a blow to the head or body.

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Pilates The Perfect Way To A Better Body!

Physiologix is now offering a much larger range of sessions. All the Pilates is run and supervised ONLY by highly qualified and experienced physiotherapists. Firstly they will ensure you are able to activate your deep muscles correctly using ultrasound imaging, cutting edge technology. This is essential if you are to gain the full benefit of Pilates.  They will then set up an individualised program specific to your issues, injuries, weaknesses and concerns.  You then have a range of options again depending on your confidence, ability and affordability.   Physiologix offers Pilates classes (max 6 people), smaller 3 person groups, orone to one sessions.  The sessions utilise specialised equipment and exercises to ensure recovery and strengthening of muscles essential to having a stable, strong body.

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Pain On The Outside Of Your Elbow?

Tennis elbow (TE) is the most common elbow condition we see in the physio clinic. It is characterised by pain on the outside of the elbow and most prevalent between the ages 30-60. Although common in tennis players you do not need to have played tennis to get this condition. It is caused by an acute or progressive overload to the common extensor tendons in your forearm that perform wrist extension or lifting the wrist up. Some examples of overload may include after a weekend of excessive gardening, a busy period at work of typing and mouse work, lifting weights incorrectly and technique problems during sports.

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Injuries in kids and teenagers. What parents need to know

The physios at Physiologix work with elite sport and therefore are all too aware of how specialised working with kids and teenagers is and how their injury types are very very different to those found in adults and a correct diagnosis is often missed by a less experienced practitioner.

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10 tips to stay injury free this running season

Queensland running season is in full swing with the GC marathon done and dusted, the Brisbane Marathon Festival close by along with Bridge to Brisbane and the Sunshine Coast Marathon all within the month of August. Remember not every runner will benefit from the same things so if you are dealing with a running related injury it’s advisable to seek advice and/or treatment from a physiotherapist.

Here are 10 tips to stay injury free this running season:

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Which Bag is Best?

Bag’s – we use them day to day, we use them when we travel. Our kids carry them every day to school. But the wrong bag, or carrying a bag the wrong way can have dire consequences.

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Some Simple Ideas For Managing Back Pain

Gena Wallis (Sports and Exercise Physiotherapist) here discusses some simple ideas to deal with back pain.


Back pain, sadly affects too many of us, 80% actually. Very often with good initial management, what potentially could end up being a long term problem, can be controlled with a good recovery made.

If your back “goes” it usually locks up and you become very restricted in your movement. This is because the muscles go into “spasm”. This is like an overprotect mode where the muscles contract to prevent you moving. In a way, it is a natural form of bracing. In the initial stages the main focus is reducing this spasm. Heat is often best. This is because there is about 4-6cm of muscle between the surface of the skin and the deep joint structures that have been affected in the injury. You would usually use ice on an acute injury but in this case the injury is so deep that the ice won’t reach. Heat relaxes the muscles on the surface and so help to relax the spasm. This in turn unlocks the joints, allowing you to move.

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Better Golf Swing? Swim Faster? Hit The Ball Harder? AND Stay Injury Free This Summer

Golf, swimming and tennis (or racquet sports) have much in common. As a physio consulting at the National Tennis Academy and working at the Australian Tennis Open, Kirsty McNab’s (based in The Gap at Physiologix) job as a Sports Physiotherapist is not only to treat injuries, but to screen to prevent them and in doing so also ensure a stronger, more effective and efficient, better performing athlete. And there is much we can all learn from this and integrate with our exercise.

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Australian Physiotherapists Leading the World in Research.

Physiologix Therapy Solutions prides itself on having experienced staff with a high level of expertise.  They utilize the most up to date, hands on and exercise treatment skills. A component of this is being involved in research.  This newsletter updates you on three major research trials in which Physiologix is currently involved and the evidence that has emerged from these trials thus far.  Several of these trials will help to provide information that will be world leading in providing direction of the best treatment strategies of certain conditions. Australian physiotherapists are at the cutting edge of musculoskeletal research, and it is exciting to have this practice, here in The Gap, so involved.

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Mind Your Back

Lisa Southgate, a Physiologix Client, writes about her personal battle with back pain (published by Queensland Writers Centre), caused mostly by her occupation, sitting at a computer! She decided enough was enough and came to Physiologix for physio treatment to learn what she could do to change her situation. Here is how she became pain free through exercise and good self management. Thanks Lisa for sharing your story.

 

Bunions Get Your Big Toe Into Line!

Bunions, or Hallux Valgus if you want the medical term, are a condition where the metatarsal bone of the foot and the first bone of the big toe, the proximal phalangeal, start to change angle so the big toe starts to point in towards the other toes. Long term it develops to become a very painful condition making it hard to walk and uncomfortable to wear many pairs of shoes. Eventually surgery is often required, an operation that requires a fair bit of pain (feet are very sensitive) and a long rehab stint. Not wanting to go down this path? Can we do anything to help prevent the condition worsening? Of course you can.

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The “Good Enough” Workout

 As we round the corner into winter, it’s easy to hibernate and let workouts fall to the wayside.  I challenge you to break this routine this year, and fill the gaps with the “good enough” workout (as inspired by Dr. Peter Janiszewski, Obesity Panacea). 

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Are i-phones the Next Overuse Injury Epidemic

Please read the article below (written brilliantly by Michael Prain) and pass it on to all the parents you know. We have to think about what the i-technology era is doing to our own and more importantly our kids spines. If we don't look after our children's spines now, we are setting them up for a future of bad health, headaches, pain, medications and health practitioner visits, possible disability and difficulty working.....the list goes on.

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Can We Prevent Our Kids Hurting Themselves in Sport?

The answer is YES! A massive study in Scandinavia looked at 120 handball teams, 1837 players aged 15 to 17.  The aim was to see if the number of acute ankle and knee injuries could be reduced in the season by doing a good, sports specific, injury prevention warm up.  Over the season the number of injuries in the group that didn’t do a good warm up was 81 versus the group that did do the specific warm up was only 48.  As a parent, speak with the team coach and/or your child and ask what kind of warm up is being done. If you think it is not up to scratch, maybe send coaching staff the link to this article – no good coach wants to lose players over the year. 

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Pain At The Front Of The Knee The Latest Evidence For The Best Treatment

 Patello-femoral pain is pain related to the knee cap at the front of the knee.  It is unfortunately a complaint that we often see at Physiologix.  It can occur in all age groups from kids to teenagers, to adults both young and old.  Often pain is aggravated by activities such as walking, running, squatting, stairs and prolonged siting. A recent review has tied together the best evidence from only very good quality studies as well as from some of the worlds leading clinicians in this area.  Several definite themes came through for successful treatment for what can be a difficult condition to treat.

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Can We Change Pain by How We Move and Think

 In the past we have been taught many different ways to help pain caused by an injury, maybe ice, rest, pain killers, stretching, to name a few. But how the brain detects what is happening in the body and as a result spits out a “I am hurting” message is becoming more and more realised.

In a recent study into tendon injuries, it has been shown that you can change the part of the brain that feels sensation by doing different types of exercises.

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