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By MarcF 0 Comments Studies

Sleep and recovery: Five ways that sleep mends your body

Sleep and recovery: Five ways that sleep mends your body

Sleep is a free and powerful tool that only nature can provide! Although we sleep around a third of our lives, we put little faith into the miraculous benefits of sleep.

If you have recently had a sporting injury, or sprain, then sleep could be just the tonic you have been searching for…and best of all…you do it anyway and it’s free!  This post will explain five fantastic benefits of sleep and why you should start taking your sleep more seriously.

  1. Adequate sleep regulates inflammation

The hormone prolactin, which helps regulate inflammation in the body is secreted while you are sleeping. This means that if you don’t get adequate sleep then you my be more likely to experience inflammation in the body. This lengthens the recovery time after an injury and may also put you at risk of further injuries.

  1. Adequate sleep regulates growth hormones

Hormones also play a role in sleep too. When your body enters into a deep state of sleep where you aren’t dreaming, (also known as the non REM phase of sleeping), your pituitary gland secretes growth hormones which stimulate muscle repair and growth. Likewise, if you don’t actually get enough deep sleep, then the amount of growth hormone in your body is depleted, thus you will take longer to recovery after an injury.

  1. Adequate sleep regulates blood flow

During the non-REM deep stage of sleep, your body heals itself by increasing blood flow to your muscles and tissues. Increased blood flow in the body means more beneficial nutrients and oxygen to aid recovery of injured muscles and to repair and regenerate cells.

Sleep is particularly great for healing blood vessels and the cardiovascular system including the heart. Conversely, without enough sleep, over sustained periods of time, you increase your risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

  1. Adequate sleep helps you to learn and retain information

Research from Harvard has found that getting enough sleep helps to improve brain function and aids your memory and decision-making abilities. So you should give credence to the idea of sleeping on a complex problem and then making a decision on it the following morning. While you sleep, your clever brain will be highly likely to formulate a remarkable solution to a problem, which was troubling and confusing you the night before!  

  1. Adequate sleep helps you to regulate how hungry you feel

When you get enough sleep, the hormones that regulate how hungry or full you feel (ghrelin and leptin respectively) are in balance.

Ever notice how, when you’re extremely tired you also feel like eating a lot? That’s no coincidence! It’s because your body’s hunger hormone ghrelin has gone up and your leptin has gone down, making you hungry and craving unhealthy food. Sleep also regulates the body’s insulin levels which control blood sugar levels. Thus, a  lack of adequate sleep over time can lead to an increased risk of diabetes and obesity.

So what is ‘adequate sleep’ anyway?

Well it depends on how old you are, or if you have recently had an injury.

Babies, children and teens have a lot of growing to do. So they therefore need a lot of time for sleep. Adults need less sleep because they are fully grown, so their bodies are simply in maintenance mode. In general, if someone has a serious injury, they will need more sleep to recover from it than a non-injured person.

  • Newborns (0-3 months): 14-17 hours each day
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years):  11-14 hours
  • Preschoolers (3-5): 10-13 hours
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17):  8-10 hours
  • Adults (18-65): 7-9 hours
  • Older adults (66+): 7-8 hours

Source: The Sleep Foundation

How to get a good night’s sleep

In the sensory-overload of the modern world, it has become increasingly difficult to shut off our minds and bodies each night, in order to let our natural healing mechanism of sleep to gently kick in. Here are some things you can try. These activities when done together will help to stimulate melatonin in the brain – the sleep triggering hormone.

  • Stick to a sleep schedule, even on the weekend.
  • Try watching the sunset each night
  • Exercise each day
  • Avoid caffeine after 2 pm
  • Ensure that your bedroom is the right temperature, and doesn’t have too much sound or light intruding into it.
  • Sleep on a comfortable mattress and pillows
  • Avoid the alcoholic ‘nightcap’ before bed, it will actually wake you up once it wears off.
  • Avoid having a late dinner or snacks before bed.
  • Use the blue light filter on your phone and laptop. Blue light affects your wakefulness.
  • Don’t fall asleep in front of the TV – the ambient sound and light will affect the quality of your sleep.
  • Go electronics free at least an hour before bedtime.
  • Keep your bed for sleeping and enjoying time with your spouse, don’t use it as a home office.  


The team at Maroubra Road Physiotherapy strongly recommend sleep for the accelerated recovery from muscle strains, damaged tendons and injuries.  Make sleep your friend and your body will heal itself quicker and get back into fighting fit form. Maroubra Road Physio offer a holistic approach to physiotherapy that examines and treats the whole person and their lifestyle, visit the caring and friendly team by booking an appointment or give us a call on 02 9314 3888.

 

By MarcF 0 Comments Uncategorized

Do You Work in An Office? Here are Six Top Tips Every Office Worker Should Know! | Blog | Maroubra Road Physiotherapy

How do I change the bad posture I’ve developed in my office job?

Modern life poses a lot of challenges on our bodies every day. Mobile phones, tablets and laptops demand our attention. The blue light from devices changes your circadian rhythms making your mind and body feel awake and it can lead to headaches and pain.

Also, peering into your computer screen or mobile phone causes you to change your neck and back posture. Our reliance on technology extends beyond the end of a working day and into every aspect of our lives. This impacts how our bodies work in a fundamental way.

Bad posture isn’t only going to impact how you look. Bad posture, left untreated can have a serious impact on your back, neck, and shoulder injuries. According to many studies, poor slumping posture while sitting and standing also affects your breathing, causes headaches and even impacts how you feel emotionally.  

Although there is no magic pill solution for a life-time of bad posture from working in an office, using stretching techniques on an ongoing basis yields many health benefits. Here are some tips to help manage bad posture in the workplace.

1. Get help with your workstation set-up

Maroubra Road Physiotherapy will be able to help you understand problems with your workstation set up. Our physiotherapists will point out possible flaws in your workstation setup and postural alignment when performing certain tasks, such as typing and sitting at a desk for long periods of time. Our physiotherapists will be able to advise you on postural awareness; appropriate pause exercises; and strength and endurance exercises. This will enable you to cope better with the demands placed on your body; and help you return to work as soon as possible. Over time these changes to your workstation will become more noticeable in your body and help with problems in your sitting posture.

 

2. Do regular yoga or pilates

Recent research into the effects of yoga and pilates on chronic neck pain, found that both forms of exercise had a positive impact on the pain scores and muscle functionality for study participants. Additionally, pilates increased the strength and size of the semispinalis capitis muscle in the neck.

Yoga and pilates have become a secret weapon for many people who suffer from chronic pain and if you are wanting to help yourself, you should give it a try, after all you have nothing to lose and everything to gain.

 

3. Alternate standing and sitting at work

Ask your workplace about a stand-up desk, which means you can work standing up. Alternating between sitting, standing and moving periodically throughout the day in 30 minutes blocks will help with your posture, muscle fatigue and your experience of  pain or discomfort. For more information if it is better to stand or sit at work, here is our blog

 

4.  Use an exercise ball along with your normal office chair

Even if you happen to have a beautiful and comfortable work chair, it’s always a great idea to mix it up a bit. Moving is key.  You can try using an exercise ball as a second seat for short periods of no more than 30 minutes and rotate between your normal chair and the exercise ball over the course of the day. It is possible to slouch on the ball so you still need to remember good posture.  It does make you work a bit harder, encouraging your body to use core muscles even while you’re simply working at your desk. Using a ball is not appropriate for everyone, so it is advisable to discuss this option with your physiotherapist.

 

5. Stretching and pause exercises throughout the day

 

Stretching your body and simple pause exercises throughout the day will help to improve and maintain your posture. The form that these exercises take will depend on your own preferences and health at the time. These exercises are not time-consuming and can be performed while working or on the phone. In the below video you will find some great desk-based pause exercises that help with posture and chronic pain.

https://www.youtube.com/watch?v=CAq9vV7gkrs

Some people take the opportunity to walk or jog at lunch time if the weather is nice. Or even go to the gym.

6. See a physiotherapist

The team at Maroubra Road Physiotherapy are well equipped to treat work-related conditions. They use a combination of manual therapy, soft tissue release techniques, education and exercise based rehabilitation.

The team at Maroubra Road Physiotherapy take a holistic approach to physiotherapy that looks at the whole person, their lifestyle and overall health. Our friendly physiotherapists are experienced at resolving chronic pain challenges for clients. Empower yourself and change the way your body feels with Maroubra Road Physiotherapy, book an appointment on (02) 9314 3888.   

By MarcF 0 Comments Work Injury

The complete guide to making a speedy recovery after a work injury | Blog | Maroubra Road Physiotherapy

The complete guide to making a speedy recovery after a work injury

Knowing how long it will take you to recover from a workplace injury is a bit like trying to find out how long a piece of string is!  However, instead of gazing into a crystal ball to see into the future, you can take practical and empowering steps optimise your recovery. With the help of an experienced physiotherapist at Maroubra Road physiotherapy, you will be on your way back to the workplace.

 

Fast facts on workplace safety

According to data from WorkSafe Australia:

 

  • The agriculture, forestry and fishing industries have the highest number of workplace injuries, deaths and compensation claims in Australia.

 

  • 43% of all serious injuries involve traumatic joint/ligament and muscle/tendon injury.

 

  • The median amount of compensation paid for a serious claim is $10,800.

 

Understand your workplace injury

 

Your GP or physiotherapist will possibly be the first point of contact after you have had an injury. It’s important for you know what’s wrong with your body so that you understand how we treat the problem. Broadly speaking there are two types of injuries.

 

  • Soft tissue injuries: injuries to the muscles, ligaments, and tendons in your body. You might know these as sprains, strains, pulled hamstrings or a twisted ankle.
  • Bone injuries: Injuries to the bone including fractures, micro-cracks and dislocations.
  • A bone injury will generally require intervention by a doctor or specialist, along with a splint or cast for the healing of the bone.
  • Physiotherapists are specialised in helping with soft tissue injuries of many kinds, rehabilitation after being immobilised in a cast or brace, recovering after surgery, as well as the treatment of conditions where chronic pain is a symptom.

Three stages of healing: how we can help  

 

Acute Inflammatory Phase: Day 1-7

Acute inflammation often gets a bad wrap, but this kind of inflammation is a good thing – it’s actually the tissue healing itself after being injured. In week one you will experience pain, redness, swelling and heat at the injured location of your body. This is the body going through its normal healing processes. The same thing happens after surgery as well.

 

Physiotherapy during this phase focuses on education regarding management of your condition and controlling the inflammation. Maroubra Road Physiotherapy will help you to understand this phase of healing and what to expect during this stage.

 

Fibroblastic Repair/Subacute Phase: From as early as day 4, up to 6 weeks

 

Once inflammation settles down, your body will begin to lay down collagen which is a type of scar tissue that is less flexible than normal tissue in this area. During this phase you may start to feel better and return to your former level of physical activity.It is possible that  you may experience a set-back in your progress because your body isn’t quite ready. Physiotherapy treatment during this phase is focused on regaining full range of motion, joint and scar tissue mobilisation and exercises to promote re-alignment of the collagen fibres.

 

Remodelling Phase: 2-3 weeks, up to months or years

 

After this your healing will progress. The tissue in your injury area will have improved in quality and strength. During this phase, adding stress to the tissues is important to realign the fibres along the proper lines of stress. This will mean that the tissues will accommodate to increased pressure placed on them.  During this phase, Maroubra Road Physiotherapy will focus on regaining your full range of motion and improving strength through exercise and gradually increasing resistive loads.

 

Good to remember

 

  • You should always listen to the advice of your physiotherapist. Each treatment, exercise and piece of advice will be tailored to meet your injury, stage of healing and personal circumstances.

 

  • You should also follow the advice of SIRA, the NSW government’s guidelines on return to work policies for employers and employees. Check out their guide.

 

Don’t rush treatments with a physiotherapist

 

It’s essential that you don’t rush your treatment with a physio. At Maroubra Road Physiotherapy, we pride ourselves on taking our time and offering hands on treatments and exercises. These easy to follow exercises will help to promote your body’s healing and ongoing wellbeing. We work closely with you to tailor your treatment to your individual needs, and use techniques that will best suit you and your situation.

 

A workplace injury can be challenging to manage without the right help. Maroubra Road Physiotherapy offer specialised physiotherapy that helps workplace injuries. Call us today on (02) 9314 3888.

 

By MarcF 0 Comments Conditions

Four Different Types of Headaches And What You Can Do To Treat Them

Four different types of headaches and what you can do to treat them

Headaches are one of the most common health complaints in the world. There are many different kinds of headaches and treatments, and you don’t need to let a headache dominate your day. Read our comprehensive guide to different kinds of headaches and how to treat them.

 

1. Migraine Headaches

 

Often migraines occur unilaterally (on one side of the head). The pain is throbbing and pulsing and worsens if you attempt to move around. Sometimes migraines are associated with vomiting and high sensitivity to light, smells and sounds. This moderate to severe headache can sometimes last for up to 3 days.

Migraines are triggered for many reasons:

  • Women experience more migraines than men. That’s because they are linked to fluctuations of the hormone oestrogen in the body. For this reason, migraines often happen before or during a period, during pregnancy and menopause. Also medications that regulate oestrogen like oral contraceptives and hormone replacement therapy may worsen migraines.
  • Certain food and drinks are known triggers. For example salty, processed foods, cheese, foods containing MSG, coffee and alcohol.
  • Some people get migraines from being exposed to sunlight, loud noise, strong smells, smoke and other environmental triggers.
  • Changes to your sleeping patterns and jetlag can also bring on a migraine, along with physical exertion.

How to minimise a migraine

  • Avoid certain food, drink or environmental stimuli that has triggered a migraine in the past.
  • Avoid using medications that have known side-effects of causing migraines
  • Dedicate time to relaxation, and ensure you get enough sleep and eat a nutritious diet.
  • Apply a cold or hot compress to your head and lay down in a darkened room.

 

 

2. Sinus Headache

 

Sinus headaches can be brought on by allergies, a virus or bacterial infection of the ears, nose or throat. The pain from this headache is normally located behind the eyes, across the cheeks and bridge of the nose, along the forehead, or along the top teeth. The pain is unpleasant and could be described as a dull pressure within the skull. Sudden movements or exercise can make the pain feel worse.

How to minimise a sinus headache

  • Steam: Dry air can cause pressure in the head and throbbing pain. So take a hot shower and breathe in the air.
  • Saline flush or nasal sprays: These hydrate dry and sore nasal cavities and sinuses.  
  • Get a good night’s sleep.  
  • Avoid caffeinated beverages and alcohol.
  • Drink water: Being dehydrated can contribute to a sinus headache, so drink more water.
  • Try gentle exercise like yoga.

Source: Healthline

 

 

3. Tension headache

 

Tension headaches are experienced as a vice-like sensation of pressure in the skull. The pain of this can be mild to moderate and generally isn’t as intense as a migraine. There isn’t any associated pulsing or throbbing. Unlike with migraines, there is no associated nausea, vomiting and increase in pain associated with movement of the body.

How to minimise a tension headache

Physiotherapy from Maroubra Road Physiotherapy can be highly effective in treating tension headaches. Muscle tension in the neck and head may be causing your headache. The team at Maroubra Road Physio will be able to help you in several ways.

  • Sore neck: We can help with gentle joint mobilisation and massage techniques, taping and dry needling.
  • Tight and overactive muscles: We can provide help with stretching advice, massage and other soft tissue release  techniques.
  • Posture correction: We can also provide guidance on posture awareness, along with advice on neck dysfunction and postures to avoid.

 

4. Cluster headache: 

 

Typically a cluster headache occurs on one-side of the head. However the affected side may change from headache to headache. The pain of a cluster headache is unmistakeable. It’s an extremely severe stabbing and piercing pain. This is relatively short-lived and lasts between 10 minutes to 3 hours and then subsides. However, the headache can recur several times over the course of a day or week.

 

How to minimise a cluster headache

The Migraine Trust recommend a number of preventative treatments on their website. Discuss these options with your doctor.   

 

See a doctor about these kinds of headaches:

Diagnosing and treating a headache is not an exact science. The exact reasons for a headache vary extensively. However most headaches are not life-threatening and resolve themselves by having adequate rest, looking after yourself and taking mild painkillers.

Although rare, a headache may be associated with a more serious medical condition. If you do have a headache that is associated with the following, it may indicate something more serious is going on. You should be seen by your doctor.

  • A severe thunderclap type of headache.  
  • Symptoms of a neurological condition: Motor weakness, memory loss, confusion and behavioural changes.  
  • A headache associated with the symptoms of meningococcal infection: a stiff neck, fever, nausea, aching muscles, lack of appetite.
  • Severe and sudden weight loss, nausea and fever.
  • A headache that has arisen out of a blunt force trauma to the head or body, e.g. a car accident or fall.

 

Maroubra Road Physiotherapy will be able to advise you on viable treatment options for certain kinds of headaches. In the case where the cause of your headache can’t be treated by physiotherapy, the team will direct you towards other specialists who may be able to help with diagnosis and subsequent treatment. Headaches shouldn’t be endured for the long-term and Maroubra Road Physiotherapy are always here to help. Book an appointment today!

By MarcF 0 Comments Physio, Sporting

7 Things Parents Can Do About Kids And Sports Injuries

Kids And Sporting Injuries – 7 Things Parents Can Do

Exploring and experimenting with different sports can create fantastic memories for children. It helps them to burn off their exuberant physical energy, as well as gain confidence and social skills.

Nevertheless, there is a worrying increase in the number of serious injuries sustained by children playing sport. Medicare data cited in an ABC article showed that number of kids undergoing Anterior Cruciate Ligament (ACL) reconstructions has tripled over the past 15 years. Many of these ACL injuries in children arose out of them playing high risk sports like netball, Australian rules football and soccer.

Being a parent is challenging at the best of times. On the one hand you want to swaddle them in cotton wool, and on the other hand you also want to give them free rein to explore their physical capabilities. As a parent, the best way to do this is to empower yourself with knowledge.

The top ten

Just for your reference, here are the most high risks sports in Australia for sporting injuries, ranked from highest (1) to lower (10).

  1. Australian rules football
  2. Soccer
  3. Cycling
  4. Wheeled motor sports
  5. Rugby
  6. Water sports
  7. Roller sports
  8. Equestrian activities
  9. Basketball
  10. Netball

Source: The Guardian

  1. Try many sports, not just one

While children are still growing, they are developing motor skills in many different ways. By focusing on one particular activity too early in their lives, your children could develop injuries that relate to repetitive stress and overuse of particular muscle groups.

Instead, get them to try a broad variety of physical activities like dance, performance theatre, different types of sports and more gentle, calming exercises like yoga for strengthening and balancing their growing bodies. Over time, they will develop a preference for a particular sport and want to continue this into their teens. To ensure they don’t burn out and to help prevent injury, give them at least three months off this sport per year.

  1. Downtime and recovery is important

People of all ages and stages of life will injure themselves when they don’t eat right, stay hydrated or get enough sleep. Even though sport and physical exercise is a key part of a healthy life, so too is recovering and resting.

If your sporty kids want to spend the entire weekend at a netball or football tournament, then make sure they get a hearty and nutritious lunch, plenty of water and plenty of sleep the night before.

  1. Warming up is key

Starting a sporting activity without warming up is a recipe for disaster at any age. Before they hit the pitch or the court, make sure your children do at least 10-15 minutes of dynamic warm-ups. YouTube has countless great warm-up videos which are a great place to get inspiration. https://www.youtube.com/watch?v=HDfvWrGUkC8

  1. Are we having fun yet?

Ensure that your child is enjoying the sport in question. Each week if they drag their feet and look all mopey at the prospect of going to football or netball training, then question them about why. In order for them to get the benefit of the sport, they need to enjoy it and want to continue, otherwise it’s just a chore.

  1. Choose a bike helmet that meets Australian safety standards

If your child’s chosen sport is BMX racing, skateboarding or cycling then ensure they have the right protective gear. In Australia, all bike riders are legally required to wear a helmet. Although there is no law for skateboarding and rollerblading, it’s still a good idea. That’s because research shows that wearing a helmet can lower the risk of head injury by 69% and brain injury by up to 74%. When you buy a helmet for your child or yourself, ensure that it meets the Australian Safety Standards (AS/NZS2063) and that it is right size and fit. If you buy one online, it may not meet the Australian safety standard.

  1. Tread carefully with equestrian sports  

Horses are beautiful there’s no doubt about that. But My Little Pony and your daughter’s dreams aside, you should consider that there are many risks and variables to equestrian sports. That means you should plan wisely for this sport and choose an experienced horse trainer and a horse with a calm temperament. Ensure that your child has access to high quality gear and that your child gets adequate training on riding before jumping in the saddle. There is a lot to consider. Although horse-riding can become a life-long passion. Speak to any horsey person and they will tell you that it’s worth it.

  1. Choose the right mouthguard

In one Queensland study, over 50% of young rugby players had sustained an injury to the face or teeth while playing sport. It’s really important to use a mouthguard when playing sports like rugby, Aussie rules, soccer and boxing. This is because a custom-fitted mouthguard will absorb the impact of a blow to the face more evenly and reduce the risk of injury to the mouth or jaw. The Australian Dental Association says that self-fitted, boil and bite mouthguards don’t provide adequate protection. So you’re better off getting a custom-made mouthguard that’s designed to fit in your child’s mouth more comfortably.

Maroubra Road Physiotherapy strives to keep everyone in Maroubra healthy, active and moving. The best medicine is preventative and educational. So make sure you like, share and subscribe to this blog to stay in the know about the best ways to look after your and your family’s health. Book an appointment today!

By MarcF 0 Comments Announcements

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/

By MarcF 0 Comments Uncategorized

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.

By MarcF 0 Comments Announcements, Exercises

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

By MarcF 0 Comments Announcements

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.

 

By MarcF 0 Comments Uncategorized

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.