Introducing the Maroubra Road Physiotherapy | Snap Fitness Partnership

Introducing the Maroubra Road Physiotherapy | Snap Fitness Partnership

We are excited to announce the partnership between Maroubra Road Physiotherapy and Snap Fitness Maroubra, starting 4th June 2018.

Maroubra Physio & Snap Fitness

  • The partnership between Snap Fitness Maroubra and Maroubra Road Physiotherapy will offer Snap Fitness Maroubra members special rates for initial and ongoing treatments. All you need to do is present your Snap Fitness card at the practice.
  • Our Physiotherapistss will also be working with the Snap Fitness personal trainers to share knowledge, education and support overall wellness and injury prevention for everyone.

 

If you would like more information about the partnership, please call Maroubra Road Physiotherapy on (02) 9314-3888 or to start a Snap Fitness membership @ the Maroubra gym, please visit: https://www.snapfitness.com/au//gyms/maroubra/

Calf Stretching – Advice from our Physiotherapists

Two calf stretches to prevent injury

Why should you stretch your calves?

Stretching your calves is important because it has a domino effect on your body. Tight calves can lead to decreased arches in your feet which may cause plantar fascia pain (on the sole of the foot), tendinopathies or stress fractures from muscle imbalances and overuse. Tight calves can also be implicated in muscle tears, Achilles pain, knee pain and even hip and back issues. Ideally calves need to be longer and stronger to do their job in shock absorption and generating power.

 

 

 

There are two main muscles in the calf: the gastrocnemius (aka “gastroc”) and soleus muscles. The gastroc is a two joint muscle meaning it crosses the knee and ankle joints. The purpose of the gastroc is to bend the knee and push the foot off the ground during walking or running. The gastroc attaches to the heel via the Achilles tendon.

The soleus muscle is a single joint muscle as it only crosses the ankle joint. It is responsible for pushing the foot off the ground while walking/running and it is effective in pumping blood back to the heart because of it’s position and design. It also joins with the Achilles tendon.

 

How to tell if you have tight calves and how to stretch them:

When you dorsiflex your ankle (bring your toes to your nose) the normal range of movement is between 0 to 20 degrees. Running and jumping requires flexibility in the higher end of this range.

 

Gastroc Stretch

  1. Standing in front of a wall, step forward and place your hands on the wall
  2. Keep the back leg STRAIGHT, heal on floor and toes pointed forward
  3. Lean forward slightly until you feel a gentlepull/stretch on the back of the leg
  4. Hold 30 seconds minimum and repeat 2-3x

 

Soleus stretch

 

  1. Stand in front of a wall, step forward and place your hands on the wall
  2. Keep the back leg BENT, heal on floor and toes pointed forward
  3. Lean forward slightly until you feel a gentlepull/stretch on the back of the leg
  4. Hold 30 seconds minimum and repeat 2-3x

 

 

When is the best time to stretch?

Generally, the best time to stretch is after you have warmed up your body or after activity. 

When not to stretch your calves

If you have recently sustained a calf tear or Achilles strain, do not stretch your calf without advice from your physiotherapist or doctor first. Do not stretch your calves if there is pain or an increase in pain after stretching.

Introducing Balance & Conditioning Classes

In May 2018, Maroubra Road Physiotherapy are starting a dynamic balance program focused on strength, power, and high level balance for those of you who want to improve your overall function.

About the Program:

The program is for any age level and is designed to progressively develop the components needed for control of movement. The benefits of good balance are not only to avoid falls, but more importantly to improve hip and pelvic control when most of your weight is on one leg (such as during walking, running or climbing stairs). The “use it or lose it” principal applies well to balance and research has shown that high level balance training is effective.

Professional Guidance and Support:

Our classes will be taught by one of our physiotherapists – Sharon Penner – who has worked extensively in active rehabilitation and sports conditioning. To get the best results out of the program we have incorporated a 30 minute private assessment to look at previous/existing injuries and current fitness levels. This exercise program can be claimed through most health funds. See below for further details:

When will the classes be held? 

Tuesday 2:30pm or Friday 11am

for 5 weeks starting May 8, 2018

How much will it cost?

  • $180 for the full program which covers:
    • $80 for a private 30 minute screening assessment where we consider your current fitness level, goals and pre-existing conditions PLUS one free trial class
    • $100 for the 4 remaining sessions

The classes may be eligible for private health insurance rebate. Please check with your private health insurance provider to see if your fund can cover the cost

Where will the classes be?

Maroubra Road Physiotherapy

Shop 4-5, 16 Maroubra Road, Maroubra, NSW 2035

www.maroubraroadphysio.com.au 

Who should attend?

Anyone is welcome and spots are limited!! Contact us now at

(02) 9314 3888 for more information and to register your interest

Maroubra Road Physiotherapy Awarded Accreditation by Quality Innovation Performance (QIP)

Maroubra Road Physiotherapy Top Quality Physiotherapy Practice

Maroubra Road Physiotherapy has been recognised for the quality and safety of their service with the award of accreditation by Quality Innovation Performance (QIP). QIP is Australia’s most comprehensive not-for-profit accreditation organisation, dedicated to delivering accreditation and support services to a diverse range of organisations including physiotherapy practices, diagnostic imaging services, dental practices and community services.

“Accreditation is a major achievement and a clear demonstration that Maroubra Road Physiotherapy is committed to providing Maroubra and surrounding suburbs with access to high quality health services,” Mr Gary Smith, Chair of QIP, said today.

“Striving to continually improve how you support your patients to get the best health outcomes should be commended, and QIP congratulates Maroubra Road Physiotherapy on reaching this benchmark”, he said.

QIP accreditation is based on national standards that are set by the Australian Physiotherapy Association (APA).  The APA is the peak body representing the interests of Australian physiotherapists and their patients. To achieve an endorsement of accreditation, Maroubra Road Physiotherapy has demonstrated that they meet all requirements of the APA Standards. Aylene Fine and Nicole McLellan  said accreditation was attained through cooperation, commitment and communication amongst staff members. “Everyone in the practice played a valuable role in ensuring we met the Standards.  The recognition of working in an accredited practice gives our dedicated staff a feeling of accomplishment and pride.

Maroubra Road Physiotherapy is proud to display the QIP accredited symbol at our practice.

“We want to communicate to our clients that their well-being is our priority. QIP accreditation shows we are committed to providing quality care based on professional Standards,” said Aylene Fine and Nicole McLellan .

Maroubra Road Physiotherapy, located at Shop 4 and 5, 16 Maroubra Road offers a range of physiotherapy services including Manual Therapy techniques, including soft tissue release techniques and joint mobilisations, dry needling, exercise prescriptions, education regarding posture and ergonomics.

 

Contact: Maroubra Road Physiotherapy on 9314 3888

For further information on QIP, please visit www.qip.com.auor phone 1300 888 329.

 

Do you sit at work all day? Is it better to stand or sit?

Have you recently acquired a sit-to-stand desk? Is it better to stand or sit?

Current research has shown that sitting all day is unhealthy for you. Many health and wellness blogs are quoting that sitting is the “new” smoking. In the last 10 years, research has shown that if you sit all day, this can lead to heart related problems, type 2 Diabetes and numerous chronic issues related to obesity. Many believe that exercise before or after work will reverse the effects of sitting all day. Unfortunately, it has been shown that you can’t make up for the negative effects of prolonged sitting over the work day by only exercising after work.

With all this research, there has been an intense focus on ergonomics, which has seen an increase in sit-to-stand desks in the workplace, where workers are spending more time standing at their desks.

So, if you have a sit-to-stand desk and you stand all day, is this solving the problem? It is addressing the issues that are linked to sitting but the reality is that standing all day can also lead to fatigue and cardiovascular problems. You may also find that you still suffer from low back pain, leg and foot pain, especially if standing in the incorrect posture, so all you are doing is shifting the part of your body that you are loading.

So, what it the solution?

The answer is in fact MOVEMENT.

Regular movement is the key to promoting good health. This can be achieved by moving regularly. The common response is that there are not enough hours in the day and moving is disruptive to your flow of work. The truth is that you don’t have to stop working for very long. The key is to move more, more often.

Next Steps

If you need help, you can make an appointment with one of our physiotherapists to prescribe a sit-stand programme to suit your needs or they can create a short pause exercise program for you. You can also use a pedometer during the day to track your steps, set your alarm on your phone or your smartwatch to remind you to move.

Stress – A Few Simple Tips to Help You Live a Healthier Life

Stress – A Few Simple Tips to Help You Live a Healthier Life

Life can often be overwhelming, demanding, and downright chaotic – and that’s just the good days!

Sometimes big events like moving house, starting a new job or an illness cause a major disruption in our lives. Other times it can be a multitude of little stresses that can make us feel anxious and dazed.  Little stresses such as your boss asking you to finish three reports by noon, your 6-year-old screaming for the newest fidget spinner, or dealing with a niggling back ache for days can accumulate and disrupt our mental and physical flow. So it’s important to try find ways to manage life’s stresses.

Here are a few ideas to get you started!

Relaxation techniques:

  • Take a deep breath through your nose (Count to 3), hold 1 second, and gently exhale through your mouth. Repeat 5 times. There are some great mobile apps such as Smiling Mind, Headspace & Calm, which can help you get into a great routine.

Eating a healthy and well balanced diet:

  • Small dietary changes can make a big impact on your body composition and mood!

Spend time with family and friends:

  • Research shows that quality time with friends and family help increase serotonin levels (happy hormones) and decrease cortisol (your stress hormone).

Meditation:

  • Take 5 minutes everyday to find a peaceful, private and quiet area. Practice focusing on your breathing and zone out any outside disturbances!

Maintaining a consistent sleep schedule:

  • We often have hundreds of different tasks we need to accomplish by the end of the day and take sleep for granted.
  • Research shows adults need a full 7-8 hours of sleep to function optimally!

Regular Exercise routine:

  • A regular and consistent exercise routine is one of the best ways to de-stress. Even a 20 – 30 minute walk everyday can be a great way to get started. Or read our blog on how to get started here

Incorporating a few of these steps into our daily lives can have a profoundly positive effect on our overall health and wellbeing! Let’s get started today!

Have You Considered What Your Mobile Phone Usage Is Doing To Your Posture?

Insights from our Maroubra Physio team:

Next time you take a bus trip to work or you are waiting to see the doctor, look around you. Most people will be using their phones; checking e-mail, reading the news, using the internet and playing games. The common posture one would adopt would be hunched over, hands down, neck bent forward and shoulders rounded. This posture puts an enormous load on your neck and upper back causing them to ache and fatigue. These poor postures can lead to pain, muscle spasm, joint stiffness and weakness. Sitting up straight will seem like an effort once you have adapted to these postures.

We see many patients that have neck and back pain and while using their phones might not be the primary cause, it is often a contributing factor.

Here are a few ideas to improve your posture while using your phone.

Sit back. Ensure that your lower back is touching and supported by the back of the chair. Raise your chest so that it is not hunched forward.

Bring your arms up so that you can keep your neck straight rather than looking down. To support your arms, tuck your daypack or workbag under your elbows or use one arm to support the other by hugging your waist and rest your elbow on it. This will support your arms and shoulders better and allow you to look forward while looking at your phone rather than looking down.

If you are standing, stand with your feet apart, raise your chest and elbows. Bring your phone closer to eye level rather than looking down.

Take a break every 10 minutes.

Give this a try and see if you feel less achy by the time you get home after a long day at work. You could consult one of our physiotherapists if you need more input or if you need manual therapy to release those sore muscles or even some exercise advice to strengthen weak postural muscles.

WE ARE HIRING! PHYSIOTHERAPIST | FULL TIME | PRIVATE PRACTICE | MAROUBRA, EASTERN SUBURBS

14th August 2017

A new opportunity has become available for a passionate, hands on physiotherapist to join our friendly and supportive team on a full time basis. The scope of the role involves providing Physiotherapy treatment to our patients in a brand new, purpose built private practice facility located on Maroubra Road in Maroubra. We see a wide variety of private patients, workers compensation, EPC and DVA.

We offer continuing education through subsidised courses and regular in service training sessions with the practice owners.

What we are looking for:

  • Full registration with AHPRA
  • Good communication skills
  • Excellent Team player
  • Strong interpersonal and communication skills
  • 2+ years experience in private practice preferable

If you think that you fit the above criteria, we would love to hear from you! Please email your CV, together with a cover letter to psphysio@gmail.com

 

 

Are You Looking to Start An Exercise Programme? Do You Know All The Facts?

Finding for right exercise programme for you can be quite challenging. Here are a few common misconceptions to consider from our physiotherapy team to help you get on your way.

Do you want to start an exercise programme but don’t know where to begin? With so many resources available at our fingertips, it is often easy to get confused and overwhelmed by conflicting information.

There are many magazines, books and fitness gurus giving out exercise advice that may or may not be helpful! We have compiled a list of common misconceptions that are shared throughout the health and fitness industry.

  • “Exercise Builds Big Bulky Muscles”
    • Aerobic exercises (walking, jogging, swimming) will strengthen your muscles without bulking them up. Low resistance, high repetition training will tone your muscles and increase your strength. Only a very specific regime of heavy resistance, low repetition training will bulk your muscles.
  • “I’m way too big to exercise”
    • Having a tailored exercise program will ensure a fun, safe, and effective way to shed the kilos and improve your overall health. It is essential that your program is progressed gradually and meets your individual needs.
  • “If I don’t exercise at least 2 hours a day, I won’t receive any benefit!”
    • The great thing about exercise is that you can accumulate the benefits over time. Taking a 20-minute walk in the morning on the way to work and another stroll in the park at night is as beneficial as a 40-60 minute session!

What is the most important thing to keep in mind when starting an exercise program?

Start slow and progress at your own pace! It’s easy to get caught up in the next big exercise craze or try to fit in too much, or progress too quickly. This puts you at risk for injury. Listen to your body and consult your physiotherapist for advice if necessary.

If you would like to get started with an exercise programme, read our previous article to give you some ideas to get going.

Do You Want To Start Exercising? A Few Simple, Practical Steps To Get You on Your Way

 

Do You Want To Start Exercising?

If you want to start an exercise program to improve your fitness levels, strength and conditioning, it is often hard to know where to start. The gym can often seem intimidating, expensive, or time consuming. You don’t have to start there. Instead, start by making small changes to your daily habits and include more activity.

A good place to start is:

  • Avoid the lift and take the stairs! Stairs are a GREAT way to get those muscles working.
  • Park a bit further than your intended destination and get walking.
  • Walk/cycle to work.

Take the plunge and start an exercise regime! Your program doesn’t need to be done every day. It can be as simple as a 15 minute walk around the block every other day, and gradually build from there. Any amount of activity that you do in a day, no matter how small, is going to make a difference. Just think, it is more exercise than you would have done previously.

IMPORTANT CHECKLIST:

  1. Have a chat with your Doctor – Discuss your plans with your doctor to ensure you are safe to start an exercise program.
  2. Get the appropriate gear – Wear correct footwear and don’t carry heavy bags to avoid developing injuries. You can read more on our blog here
  3. Document your progress – Use an exercise diary or an app on your phone and set realistic and achievable goals for yourself.
  4. Consult your physiotherapist to prescribe an exercise program that meets your needs and sets you on the right track.

A common question is, “How much should I be exercising a week?” That depends on the individual and on your age, medical condition, and previous exercise history. It is better to start off slowly and gradually build your exercise tolerance.

Make the start today and enjoy the benefits of being more active!