Active Balance in Daw Park | Medical and health

Active Balance

Locality: Daw Park

Phone: +61 450 877 731

Address: 668 Goodwood Rd 5041 Daw Park, SA, Australia

Website: http://www.activebalancephysio.com.au/

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24.01.2022 Getting back into working out after a break With many gyms and sports starting to get going again within the next few weeks, there is a lot of potential for injury and frustration if we don’t do things properly. Here are a few tips to make your transition back into working out a successful one ... Ease back into things. For most of us, it’s been a couple of months without our usual exercise routine. Attempting to go straight back into your normal weight lifting numbers or intensity is most likely going to end in tears. Spend some time working on and getting the basics right. These will vary depending on your sport and style of exercise, but the principles are the same. Good technique with movements such as push ups, squats and rows will transfer well to a whole lot of exercises, but poor technique with these can lead to injury when movements become more complex or intense. Recover well. This can include active recovery such as walking, swimming and cycling, or more passive modalities such as stretching, massage and hot/cold therapies. Recovery can make a big difference to how quickly you can get back into your previous level of intensity with exercise. Eat well and stay hydrated. Nutrition plays a huge role in muscle recovery and development of strength and fitness. Listen to your body. While a little discomfort when working out is generally ok, and can be beneficial, sharp or intense pain is rarely useful. If your body is telling you to stop due to pain, allow yourself to rest. An injury is the last thing you need when trying to get back into the swing of things. Lastly, be gentle on yourself for a little bit. Don’t expect to have the same abilities you did a few months ago. Setting your expectations too high will more than likely lead to frustration, pain, injury and a lack of enjoyment in your exercise. If you’re needing help with any of these, it’s a good time to seek assistance from nutrition, fitness and health professionals to ensure you can perform at your peak sooner

23.01.2022 Have you met Ralph? What started out as Ralphy coming to work just while he was a little puppy, has turned into him becoming our regular clinic doggo. He loves to meet all our clients and happily accepts cuddles and pats *If you have any allergies or just aren't a big fan of dogs, just let us know, we're happy to have him hanging elsewhere if needed!

23.01.2022 Doing 20.2 in the Crossfit Open this weekend? Make sure you get a good warm up in Give these exercises a go for 2-3 sets of 10-15 reps each, to get your body ready for the workout. ... Don't forget to go through each of the movements a few times beforehand too - toes to bar, double unders and dumdbell thrusters

23.01.2022 Following on in our running injury series, next up is a very common cause of foot and heel pain - plantar fasciitis There are lots of factors that can cause plantar faciitis such as age, occupation and fitness, but its particularly common in runners - especially those who have recently upped their training. Treatment can involve a few different things, but strengthening and progressive loading have been shown to be most effective

23.01.2022 Let's get social With our new clinic kicking off late last year, we're hoping to increase our social media awareness and engagement. We also would like to do our bit for the community where we can. ... That's where you come in For every share, check in or tag on social media, we will donate $2 to a charity selected each month. For January, we have chosen to donate any funds raised to the Smith Family. $2 will be donated each time the following is completed: * Share any of our posts/promotions on your Instagram or Facebook account * Check in or tag us when you come in for treatments or recovery sessions * Mention or tag us on your stories when doing your exercises, workouts or anything related to your treatments Easy as that . . . . . . #social #socialmedia #facebook #instagram #enagement #follow #physio #physiotherapist #physiotherapy #naturopath #naturopathy #massage #remedialmassage #remedialmassagetherapy #massagetherapy #infraredsauna #Normatec #recovery #adelaide

23.01.2022 COVID-19 Update The Australian Physiotherapy Association has passed on this message from the Federal Health Minister: All allied health encouraged to stay open where they can... So Active Balance Physio remains open for business Precautions have been put in place to protect anyone coming into the clinic, including following strict hygiene protocols and precautions, social distancing and additional infection control training. *If you have been unwell, have just returned from overseas or have been in contact with anyone with confirmed or suspected infection with coronavirus, please get in touch to reschedule your appointment*

22.01.2022 We Are Hiring! We have a beautiful treatment room available for rent in a modern and spacious physiotherapy and natural health clinic. The room is 3.1 x 2.4m and is currently furnished with a desk, chairs, & bookshelf. A treatment bed can also be added if required. ... We are a close knit, but independent group of health professionals, who are passionate about their work & about getting people feeling & performing at their best. Located on Goodwood Rd, there is a high volume of drive by & foot traffic each day, & we also have great referral networks with local gyms and sports clubs. The services we currently offer include: - Physiotherapy - Naturopathy - Remedial massage - Infrared sauna - NormaTec recovery boots - Reiki - Facials The room on offer would suit a professional with qualifications in the allied health or natural therapy fields, including but not limited to massage/myotherapy, nutrition/dietetics, psychology/counselling, reflexology, Chinese medicine, acupuncture, podiatry or chiropractic. Room rental includes: - Use of shared waiting/reception area, bathrooms, kitchenette - Internet - Advertising and promotion with local sports clubs/gym - Use of online booking and documentation system - Profile on our website and promotion on our social media pages - HICAPS and EFTPOS facilities What you’ll need: - Your own ABN, professional indemnity and public liability insurance as well registration with the relevant professional bodies. - Ability to work independently, as well as represent the Active Balance brand with enthusiasm, professionalism and a high level of care for our clients. Weekly, daily or percentage basis can be negotiated For more information or to organise a time to look at the premises, contact Talia via email at [email protected] or call 0450 877 731 . . . . . . #roomforrent #werehiring #physioclinic #physiotherapyclinic #clinic #holistichealth #naturalhealth #naturalhealthclinic #wellbeing #health #healthy #complementary #complementarymedicine #sports #sportsphysio #sportsinjury #holistic @ Adelaide, South Australia

22.01.2022 Months of rehab and hard work have finally paid off - Angus Flemington set to make his return to footy tomorrow, just over 12 months after rupturing his ACL Congrats and good luck!

22.01.2022 Footy Injuries With most clubs back training and looking to start competition soon, it’s a great time to have a look at some common footy injuries. Over the next few weeks, we will look at some of the most common injuries seen in Aussie Rules footy (but are also common in basketball, netball and other team sports) such as muscle strains, ligament sprains, dislocations and overuse injuries. ... The first injury we'll focus on is the dreaded corky (AKA corked thigh) What is a corky? A corky is another word for a bruise or contusion in a muscle. These occur frequently with contact sports such as Aussie Rules football, basketball and rugby, but can occur with many activities. The most commonly affected area is the quadriceps or thigh muscle, but sustaining a hit to any muscle can cause a contusion to the area. Signs and symptoms After a blunt trauma to the muscle, a player will generally experience pain and weakness in the affected muscle. Swelling, bruising and heat around the affected area can also be present, however are not always obvious if the trauma is deeper in the muscle. Treatment Depending on the severity, it is generally advised for the player to cease playing for the day. Trying to play through the pain can actually cause more damage and delay healing. Acute injuries such as corkies need PEACE (Protect, elevate, avoid anti-inflammatories, compression, elevation) and LOVE (Load, optimism, vasularisation, exercise). In other words, managing pain and swelling in the short term, and strengthening and reconditioning in the long term. While icing can help with managing pain, it’s actually been shown to slow recovery time and is no longer considered a necessary part of injury management. It’s also important not to immediately try and massage out a corky this only increases bleeding and pain, and can actually slow down the healing process. How long does it take to heal? The average time to be back to normal training and playing is generally around 1-2 weeks, however it can take up to 4-6 weeks for the muscle to be at full strength again. In severe cases, it can take months for the muscle tissue to heal, however this is not very common. Is physio necessary for a corky? In many cases, a corky can be managed well enough with appropriate pain relief and easing back into playing/training however if the trauma to the area is bad enough, it can cause tearing of the muscle and formation of excess scar tissue. This requires assessment and a more in depth return to sport plan involving treatment and rehabilitation, which your physio can assist with.

21.01.2022 Exciting news We now have a pair of the amazing NormaTec Recovery boots for you all to use! What are they??... NormaTec boots have become a very popular addition to both elite and recreational athlete routines, and are an excellent way to help boost recovery and keep you performing at your best. They use compressed air to massage and mobilise fluid from the limbs and push it towards the core - this helps to remove metabolic waste from the muscles and reduce soreness.The massage pattern that NormaTec use it thought to be the most effective in mobilising fluid from the limbs, and helps create a ‘fresh legs’ feeling after using them. Most people will notice benefits after using the boots for as little as 20-30 minutes, but they can be used for longer sessions. Online bookings are not yet available for recovery sessions, so if you would like to book a time, please get in touch Mesomorph Crossfit

21.01.2022 New team member announcement! We are excited to welcome on board Kylie Yarwood, who will be joining the Active Balance team as our massage therapist and naturopath! Kylie will be consulting on Mondays, Thursdays and Saturday mornings and her bookings are filling up fast!... Services that Kylie offers include massage therapy (remedial, hot stone and relaxation), naturopathy consults, facials and reiki. To book online, follow this link https://my.powerdiary.com/clientportal/vwh8b

21.01.2022 Only 3 bookings left for this week 3.15pm and 4pm tomorrow or 4.30pm Friday Message or book online asap if you're needing to get in https://activebalancephysiotherapy.cliniko.com/bookings

21.01.2022 Running mechanics Running is a complex movement pattern. That being said, it shouldn’t be over complicated when it comes to coaching it. Watch any child who has recently learned to run, and they will be doing this without anyone telling them to - running as close to underneath their bodies as possible. This is because this is the natural way humans learn to run, as it happens to be the most efficient.... Striking the ground as close to underneath your body as possible ensures a few things: It means that your leg is already in the process of moving behind you, so you will hit the ground as you are simultaneously driving your body forward to the next stride. It promotes efficient energy recycling. By landing underneath your body, you will make use of your natural elasticity (primarily through your foot-achilles-calf complex). Your posterior chain (from the foot to the hip and into the upper torso) can act to thrust you forward as soon as you hit the ground. Striking out front of you prevents this from happening efficiently. Landing as close to underneath your body is not only the most efficient way to run (from a biomechanical and energy recycling standpoint), but it is also joint sparing. It puts less impact through your body by taking advantage of the natural elasticity/shock absorption of the posterior chain. . Reposted from @optimize.physiotherapy

21.01.2022 With the easing of restrictions announced, we can officially open our doors as of this coming Monday, November 23rd! New clinic details: Address: 668 Goodwood Rd, Daw Park, 5041... Phone: 0450 877 731 For online bookings https://my.powerdiary.com/clientportal/vwh8b

20.01.2022 CROSSFIT Love it or hate it, crossfit is gaining popularity as both a sport and form of whole body conditioning. With the Crossfit Open coming up very soon, this month we're going to focus on some of the most common issues that come up for crossfitters and fitness athletes. ... The first being the misconception that crossfit is so much more dangerous than other forms of exercise or sport Below is adapted from an awesome post from The Movement Dr According to recent studies, the incidence of injury in Crossfit is 0.74 injuries per 1000 hours of training, and even less than that for those that train more, with only 0.27 injuries per 1000 hours trained. The injury rates are higher for those who are new to crossfit and those who train less than 3 x per week - which makes sense and is likely due to less consistency with training and reduced skill levels. But this also shows, the more you train and the longer you spend participating in crossfit, the less likely you are to be injured. The incidence of injury for other sports is comparable and often worse, with running accounting for between 7.7-17.8 injuries per 1000 hours of training. As with any sport, technique, coaching and recovery make a huge difference to injury rates. So if you're starting to get injured and sore, make sure you have a look at those factors before considering crossfit (or any sport you participate in) too dangerous Studies: - Feito et al. A 4 Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants. 2018. - Videbaek et al. Incidence of Running-Related Injuries per 1000h of running in different types of Runners: A systematic Review and Meta Analysis.

20.01.2022 From the team at Active Balance, we wish you and your loved ones a safe and happy Christmas break We hope you get to enjoy some time to relax and recharge. We will be closed from today until the 30th of December (limited appointments available next week) and will be back to normal hours as of January 4th. We'd also like to say a massive thankyou to everyone who has supported us in what has been an extraordinary and challenging year. We look forward to supporting your heal...th in 2021 . . . #christmas #merrychristmas #happyholidays #relax #recharge #family #happynewyear #friends See more

20.01.2022 DOMS AKA Delayed Onset Muscle Soreness With lots of us getting back into sports and exercise, it's probably a good time to look at this very common cause of discomfort.... Many people who have exercised or participated in sport will be familiar with DOMS. It describes the pain or discomfort that can be experienced in a muscle or muscle group that has been exercised, and usually shows up a day or two after exercising. Anyone can experience DOMS as it is a normal response to an increase in physical activity. It is generally more common in those who are increasing or changing their physical activities, and those unaccustomed to an exercise or activity. Symptoms can include increased sensitivity to touch and movement through the area, reduced range of movement and mild swelling. The pain usually appears between 6 and 48 hours after exercising, and can last up to around 3 days. Despite many years of research into the cause of DOMS, there isn’t really a definitive answer on what causes it. Mechanisms relating to damage and inflammation of muscle fibres, connective tissues and muscle spindles seem to be better supported by research. In other words, it is a sign of mild muscle damage, however it is not really considered to be an injury. So what can we do about it? Unfortunately we can’t really avoid muscle soreness all together, it’s actually important to have some mild damage in the muscles from time to time, in order for them to strengthen and grow. However, to minimise the effects and pain related to DOMS, try to ease into new exercises or physical activities, to give your muscles a chance to get accustomed to new demands. There has been a fair bit of research completed on reducing the effects of DOMS using various therapies such as ultrasound, stretching, cold therapy and compression garments however none of these show promising results. There is some evidence to show that massage, heat therapy and vibration may be helpful, however no conclusive studies have been found. Factors such as good nutrition, sleep and hydration appear to be the most beneficial, as well as exercising within your individual physical capabilities. If you’re experiencing pain that has been around for more than 3 days, it may be a sign of an injury and probably a good time to book in and get some advice on treatment and recovery. Happy exercising!

19.01.2022 Sore, pinching hips? If you experience pain, stiffness or pinching at the front of the hips read on There are many causes of pinching at the front of the hips. These can be structural (such as issues with the actual ‘ball and socket’ joint) or muscular, which can involve weakness or tightness of surrounding muscles (usually involving the glutes and hip flexors). ... Structural hip impingement syndrome is caused by a mismatch between the ball and socket of the hip joint (head of the femur and acetabulum). Many people will have little bumps on the head of the femur, or slightly too-deep hip sockets, and if these little deformities do exist, they can result in increased friction between the acetabular socket and femoral head, leading to pain and a decreased range of motion. Generally though, the hip needs to be provoked or injured in some way to cause any significant damage. Therefore impingement is generally seen in active and sporting populations. Symptoms: - Hip and groin pain with restricted range of movement - Symptom onset can be acute, following injury, or insidious after prolonged exertion. - Pain is often aggravated by prolonged sitting, walking, squatting, crossing the legs, as well as during and after sport and exercise. - There will typically be a restriction in hip flexion and internal rotation - Pain in the groin at the front of the hip, or it can be on the side of the hip or the buttock. Treatment can involve: - mobilising the hip joint - soft tissue work to relax the surrounding muscles - strengthening muscles around the hip to support the joint focussing on the glutes and hip flexors is usually helpful - improving dynamic control of the hip through proprioception and similar type exercises If symptoms don’t ease with these treatments, surgery can also be an option. If any of the above applies to you, make sure you come in and we can work out the best treatment plan for you! #hipimpingement #pinchinghips #hippain

19.01.2022 Latest PD course done and dusted *Clinical Management of the Fitness Athlete - Advanced Concepts* Highly recommend this course for any health professionals working with crossfitters, lifters ... and everyday athletes. I found this course had really good information on programming, coaching, lifting and gymnastic assessments, rehab concepts, and modifying trainings and programs for injuries and rehab. See more

19.01.2022 COVID UPDATE Information just provided by the government has advised that physiotherapy practices are to close during the 6 day circuit breaker lockdown. * If you have an appointment booked with us in the next 6 days, we will contact you to reschedule ... * If you have any issues and need advice or exercises, please get in touch as we can offer telehealth (online) appointments Look after yourselves and see you in 6 days!

18.01.2022 Have you heard of Naturopathic Hydrotherapy? It is a technique used in naturopathy with the goal of helping to balance physiological and cellular responses (or to get technical, homeostasis). The secondary aim involves detoxification and delivery of supportive materials such as herbs and salts. ... Hydrotherapy employs the therapeutic effects of water applied in a variety of techniques and temperatures to promote an individualised outcome in a client’s treatment. Naturopathic hydrotherapy can be used to support a wide range of conditions including: Colds, flus, sinus infections Stress and anxiety Immune dysfunction Pain relief Injuries and inflammation Improve circulation Detoxification There are many different techniques that can be used, such as dew walking, contrast showers, alternate foot baths just to name a few. As with any naturopathic approach, each treatment is individualised to suit the clients needs . . . . . #adelaide #sportsinjury #sportsinjuries #recovery #recoveryroom #infraredsauna #normatecrecovery #icebath #massage #massagetherapy #remedialmassage #remedialmassagetherapy #reiki #facial #naturopath #naturopathy #naturalhealth #naturalmedicine #herbalmedicine #hydrotherapy #naturopathichydrotherapy #wellbeing #health #wellness #healthandwellness #happy #healthy

17.01.2022 What a wonderful week it's been looking after the Bundah Unicorns soccer team at the Australian Masters Games, with the ladies finishing up undefeated and taking home the gold!

17.01.2022 Sharp pain between your shoulder blades? It could be a sprain in the joint connecting your rib to your spine.. Physio treatment and advice can be very helpful in reducing the time it takes to recover from these. Have a read below for some more info

17.01.2022 Did you know we now stock the amazing ARCHIES Thongs? . These are not your average thongs - these are physio designed, and have some pretty cool features, including: . Orthotic arch support - great for those who find flat thongs uncomfortable or painful to wear... An elevated heel to reduce stress on the calf and Achilles tendon Lightweight material that moulds to your feet A tight strap - meaning you don’t have to grab with your toes Stronger, one piece design meaning no blow outs! And most importantly, they're not ugly! Feel free to try on a pair next time you’re in to see how good they feel (and look)

16.01.2022 Limited appointments available for next week due to providing physio at the Australian Masters Games There are still a couple of appointments left for tomorrow, and for Wednesday and Thursday mornings - so if you're needing treatment, make sure you get in quick

16.01.2022 Great post from Pheasyque.com on deadlift technique Keep your back nice and happy when doing 20.3 in the open this week DEADLIFT ANALOGIES... Most people treat the deadlift like a fishing pole: 1) where the pole = back 2) the fisherman = legs 3) and the fish = the weight. When you try to pull the fish with the pole, most of the stress is placed on the pole itself, while the fisherman is basically glued to the ground. If you try to carch a heavy fish, the pole would bend until it’d break. On the other hand think about the deadlift as a pulley, where: 1) the pulley = the back 2) the man pulling the rope = your legs, It becomes much safer. The pulley (your back) does NOT move: it’s blocked, it’s fixed. Sure it holds the weight up, but the load is carried and hooked to the rope, which is pulled by the hands (your legs). This serves as an analogy to explain that your back stays tight & firm, your hands are hooked to the weight, while the pull is done by your legs. If the weight would be too heavy, you’d end up not being able to pull the rope, without breaking it though! You rather not lift the weight than lift it with bad technique. You need to push those feet through the ground to pull the weight up. So, which deadlift do you do? The fishing pole deadlift or the pulley deadlift? See more

16.01.2022 Naturopathy and sports performance Most people think of Naturopaths when they are having digestive issues, but did you know that we can help with a whole range of conditions? ... These including improving your health, and supporting and enhancing athletic performance. Exercise increases your requirements for carbohydrates, protein, fluids, vitamins and minerals, so if your intake of these nutrients is insufficient you may find your recovery suffers, you may feel fatigued and injury may occur. There are many options for treatment, including looking at your nutrition to see if it is adequate for the type of fitness you are undertaking, using supplements to reduce fatigue, and even prescribing ergogenic (substances that enhance physical performance) herbs and foods. A comprehensive dietary analysis can be provided to assess what nutrients you are consuming in excess and what you are requiring more of. Sleep also plays are huge role in your workouts, with studies showing that inadequate sleep can impact on performance the following day. So if you think your diet may need a tweak, you need to improve your sleep quality or just want to have a chat to see if any herbs or supplements can help improve your performance, why not speak to a Naturopath? . . . . . . #naturopath #naturopathy #sports #sportsperformance #nutrition #naturalhealth #healthcare #diet #holistic #holistichealth #holistichealthcare #recovery #sleep #herbalmedicine #adelaidenaturopathy #complementarymedicine #complementary #adelaide #wellbeing #health #wellness

16.01.2022 Mobility vs Flexibility Not the same! Flexibility is simply the range of motion of a particular joint or muscle, and can be measured passively (such as someone stretching you or with bands etc). ... Mobility is how we move through range with stability. The most flexible person in the world will still have poor mobility if they do not have the strength and stability to support their range of movement. This why strengthening through the whole range is important.

16.01.2022 With Spring finally here and the weather starting to fine up, lots of people are starting to get back into outdoor exercise in particular, running. So for September, we’re going to focus on information and management of running injuries. To start off with, this week we will look at one of the most common and potentially debilitating complaints - shin splints

15.01.2022 Clinic news Active Balance Physiotherapy will now have increased hours available for treatments Online bookings are also available to make life easier https://activebalancephysiotherapy.au1.cliniko.com/bookings

15.01.2022 Surgery is NOT your only option . *Obviously this does not apply in ALL cases significant deformity or damage to an area caused by trauma will likely need surgical intervention. BUT... For most other types of injuries, relief and healing can usually be achieved and optimised with an appropriate rehab and treatment program. . This even applies to injuries such as ACL tears, rotator cuff tears, ligament sprains, disc bulges and nerve impingement. . Before seeking surgical intervention, it’s really important to consider conservative treatments such as strengthening, mobilising and manual treatments if appropriate. . The research coming through in recent times is showing that there is little to no major improvements in the long term for pain and function with or without surgery. . The main contributing factor of whether someone will have long term pain or disability is what they have done to strengthen and rehabilitate the area after injury, not whether they have had surgery or not. . So before you decide to have surgery, make sure you’ve been given the chance to complete a comprehensive rehab program this will not only reduce your need for surgery, but if it is still considered necessary, it will improve your recovery from the surgery.

14.01.2022 Recovery Sessions When you book into our recovery room, you have the option use both our Infrared Sauna and NormaTec Recovery boots - you decide which and how long for. Infrared Sauna reported benefit:... * Pain relief and reduction in muscle stiffness and fatigue * Reduction in pain associated with osteoarthritis and inflammation * Relaxation * Benefits to heart health and blood pressure * Lifting mood and promoting wellbeing * There have been some small studies supporting the claims of weight loss, detoxification and anti-aging, however more research is needed to confirm these. In general, most people notice relaxation of the muscles and a reduction in stress. The heat can be very soothing for aches and pains and many people also report a restful and deep sleep after their first session (Although continued research is being completed to determine the long term effect of infrared therapy, at present, infrared saunas are considered to be safe and beneficial for a number of conditions.) . . . #infraredsauna #recovery #recoveryroom #Normatec #normatecrecovery #heattherapy #sweat #sauna #saunabenefits #detox #recover #infrared #sleep #relax #unwind #relaxation #painrelief #muscletension #muscletensionrelief #bettersleep

14.01.2022 Exercise for osteoarthritis Did you know one of the best treatments for osteoarthritis is movement and strengthening? Numerous studies have been completed over recent years, that show significant benefits for those who complete a comprehensive strengthening program over just 6 weeks, including:... Reduced pain and need for pain medications Reduced need for sick leave Reduced need for joint replacement surgery. As a bonus, exercise also helps with heart health, cognitive function, sleep quality, mental health, weight management, stress management and prevents a whole lot of other health issues! So if you’re suffering from pain or inflammation related to osteoarthritis, the best thing you can do is get moving

13.01.2022 Footy injuries continued The ankle sprain There are numerous ligaments in the ankle, however the most common ones to injure lie on the outside, with the mechanism of injury being a rolling of the ankle outwards. It is also possible to sprain the ligaments on the inside, and these injuries tend to be more severe and involve more structures such as bone and cartilage. ... How do ankle sprain occur? An awkward landing, stepping on another player’s foot or uneven ground are the most common ways to injure the ankle. The biggest factor though that predisposes a person to an ankle sprain, is having suffered one before. This is because ligament injuries can cause long lasting weakness and laxity in the affected area, especially if a thorough rehab program hasn't been completed - which therefore increases the risk of re-injury. Signs and symptoms of a sprain As with most ligament sprains, there is usually immediate pain in the area, and swelling/bruising/heat can appear quickly and progress over the following hours. The player will usually struggle to weight bare through the injured side due to pain and weakness. Treatment Immediate treatment involves stopping play or exercise and resting the ankle. Supporting the ankle either through a brace or taping can help the player put weight through the ankle. Preventing further injury and tissue damage by avoiding anti-inflammatory medications, and avoiding heat and alcohol are important in the initial stages of the injury. If the pain is severe and the player is almost or completely unable to weight bare, Xray and other investigations may be needed to rule out fractures and further injury before starting any rehab programs. In terms of recovery, studies show that getting the joint moving as quickly as possible is the best way to recover from a sprain. Although pain levels may be high, encouraging even small movements can be beneficial. This encourages the body to start healing quickly and get the player on track for recovery. To start with, simple non-weight bearing exercises are usually prescribed, which can then be progressed to more complex balance, strength and proprioceptive training as the injury heals. Do ankle sprains require physio? For most people, the recovery time and likelihood of re-injury can be reduced with physio treatment. Physios can help with assessment of the injury, prescription of an appropriate rehab program, return to sport advice and symptom relief. If not treated or assessed, an ankle sprain can turn into a chronic injury, so its important to get good advice on re-strengthening and rehab

11.01.2022 October Special Running Assessments For the month of October we will be offering our initial running assessments for only $75 (Normally $95).... These one hour sessions will include: A thorough evaluation of strength and mobility needed for running Video analysis of running technique using specialised programs to determine knee, hip and ankle movement through running. Prescription of a specific home exercise program to target any strength or mobility deficits and get you feeling good when running! Who can benefit from a running assessment?? Well, anyone who runs really - but if you're having any troubles with injury, pain or performance with running, an assessment can help pinpoint any issues and help target treatments towards correcting them. Please contact us to book these in, as they're not listed on our online booking system yet

11.01.2022 RUNNING SHOES A really common question we hear in the clinic is about which shoes are best for running. The answer? Whatever is most comfortable for you!... Whether a shoe has lots of support, or more of a minimalistic shoe if it feels good to wear, it’s more than likely the best shoe for you

11.01.2022 We're back to normal trading hours and excited for the year ahead Monday - Thursday: 8am - 7pm Friday: 8am - 6pm Saturday: 8am - 12pm... For Bookings: Online - https://my.powerdiary.com/clientportal/vwh8b By phone (text message if possible) - 0450 877 731 Via email - [email protected] Or message us on socials

09.01.2022 Do you really need that Xray/MRI/CT/Ultrasound scan?? Maybe not Pain is a very individual experience, and what shows up on a scan doesn't necessarily match up with a person's experience of that pain or injury.... Many people with no symptoms often show signs of degeneration, inflammation and abnormality on scans - and on the other hand, some people will have a lot of pain and discomfort without anything showing up on their scans. So just because your scan says 'degeneration' or 'arthritis' etc, doesn't mean you have to be limited by it. We treat symptoms, not scans - and the best type of treatment is movement Thanks @tony.comella for the graphic

09.01.2022 Happy Halloween!

08.01.2022 Did you know August is National Tradies Health Month? Tradies are amongst the most injured workers in Australian workplaces, with 3 in 5 serious workplace injuries involving those who work in trades. This is despite tradies only making up 30% of the Australian workforce. Labourers, technicians and machinery operators are the top trades at risk, with the main causes of injuries due to muscular injury when lifting or handling objects (around 33%), and 22% from falls,... trips and slips. The most commonly injured body part is the upper and lower back, with ankles and knees being injured in trips and falls. Such injuries can put a tradie out of work, as modified duities are often hard to come by in this type of industry. That’s why the Australian Physiotherapy Association launched National Tradies Health month to encourage everyone from employees to employers, families and friends to focus on tradie health. This includes safe work places and practices, preventative care and injury management. Physio can be a great way to both prevent and manage injuries, and help ensure people working in trades don’t end up as one of those injury statistics.

08.01.2022 Naturopathy Special Keen to get a kick start on your 2021 health goals? Kylie, our wonderful naturopath is running a new year special to help get you feeling great ... For the month of January, Kylie will be offering $100 initial naturopathy consults (usually $150). Initial consults run for up to 2 hours, and include taking a detailed health and medical history, discussion of any necessary testing, and development of an appropriate treatment plan. Naturopathy can help treat and support many conditions and issues, including stress and mental health, immunity, energy and fatigue levels, weight management, hormonal imbalance, fertility, digestive issues and skin issues. For more info on what a naturopathy consult involves, head to our website www.activebalancephysio.com.au . . . . #naturopath #naturopathy #naturalhealth #naturalmedicine #health #complementary #complementarymedicine #herbal #herbalmedicine #floweressence #healthcare #naturalhealthclinic #adelaidenaturopath #naturopathicmedicine #nutrition #holistic #holistichealthcare

08.01.2022 Christmas presents sorted (Or get one for yourself and book in some self care time) . .... . . #christmas #christmasgifts #christmaspresents #christmaspresentideas #giftvoucher #giftcertificate #facial #massage #infraredsauna #sauna #recover #relaxation #relax #pamper #pamperyourself #giftpack #massagetherapy See more

07.01.2022 June Special To celebrate the gyms being open again, and to help with your recovery efforts - anyone who books in for a physio appointment during June will be able to enjoy a free 15 minute session in our Normatec Recovery boots

07.01.2022 Should your knees go past your toes when squatting? Basically - YES There’s a very popular myth that knees should not go past the toes when squatting. This is actually a really inefficient way to squat, and is not much safer for your knees, hips or back. It makes it hard to keep the load going through the mid foot, and creates extra work for you to maintain balance and stability. ... Although it can reduce the pressure through the front of the knees, not letting your knees come forward can put a whole lot of extra pressure through the spine and hips (like an extra 1070%). Unless you’re recovering from injury or have some specific restrictions, you will be better off learning how to squat with your knees coming forward. Completing squats with good form and knees forward of the toes will reduce pressure through the hips and lower back, and can actually strengthen the knees, not injure them

05.01.2022 Very interesting article on options for ACL injuries and recovery

04.01.2022 Pain with overhead movements? Rotator cuff or shoulder impingement is a very common cause of pain for a lot of crossfitters and weight lifters, and is also very common in the general population. What is it? ...Continue reading

04.01.2022 Need some supervised rehab in your physio sessions? At Active Balance, we’re lucky enough to have a treatment room located within @mesomorphfit and have access to their amazing fully equipped gym. This means your rehab sessions can be tailored to your specific needs and we can make them as functional and challenging as needed. Anyone with an injury can benefit from supervised rehab, especially those who are:... - Recovering from surgery such as joint reconstruction, spinal surgery, ligament repair or meniscus repair - Recovering from an acute injury such as ligament sprain/tear, disc bulge, muscle strain - Recovering from injuries resulting from workplace or motor vehicle injuries There’s a whole lot of research indicating that rehabilitation and exercise can dramatically decrease the length of time an injury lasts for, reduce pain and dysfunction, and reduced the likelihood of re-injury. To book in for a rehab session, make sure you book in at our St Marys Clinic . . . . . #physio #physiotherapist #physiotherapy #adelaide #adelaidephysio #crossfit #crossfitphysio #crossfitinjuries #sports #sportsphysio #sportsinjury #sportsinjuries #recovery #rehab #injuryprevention #injuryrecovery #injuryrehab #supervisedrehab #rehabilitation @ Mesomorph Crossfit

04.01.2022 Squat Mobility 3 quick exercises to help get you into the bottom of your squat a bit easier - Banded ankle mobilisations ... Band over the front of the ankle helps to glide the joint Weight on the knee increases movement into dorsiflexion - 90/90 hip rotations Keep hips and knees at 90 degrees through movement Sit up straight as possible Use hands if needed to begin with - Froggy rocks Try to keep knees at 90 degrees Rock hips back and forth slowly, hold at end of range for 10-15 seconds . . . . . #squats #mesomorphfit #physio #squatmobility #hipmobility #anklemobility #injuryprevention #injuryrecovery #exercises #crossfit #weighifting #mobilitywork #crossfitphysio #crossfitmobility #sports #sportsphysio #sportsinjury

04.01.2022 Exciting times ahead! Stay tuned for some big announcements over the next few weeks

03.01.2022 Getting headaches? Your pain could be coming from your neck

03.01.2022 C O U N T E R S T R A I N T E C H N I Q U E Over the weekend I completed my latest course on the technique of counterstrain. I've found that it has been a very effective treatment modality even when used sparingly, so I’m excited to be learning more in depth assessments and treatment techniques to hopefully help more people with their pain and injury issues. So what is counterstrain technique?... Counterstrain, also known as strain-counterstrain and positional release technique, is a gentle and effective way to reduce pain in specific tender points in the body related to injury and dysfunction. It was developed in the 1950’s in America by an osteopathic physical therapist who discovered the technique when he found that positioning a patient in a position of maximum comfort and minimum resistance was very effective in treating their pain, and then sought to investigate the mechanisms behind this. Tender points used in counterstrain can be present due to a number reasons including injury/trauma, surgery, overuse, poor biomechanics and stress/illness. The treatment of these points can have widespread benefits, including reduced pain, reduced muscle tension and increased function through the muscular, nervous and visceral (organ) systems. The treatment technique itself is quite gentle, and involves identifying tender points and easing them by moving the body to the point of least resistance. By shortening and relaxing the muscle, the nervous impulses that are going to the spinal cord are decreased, which decreases the protective reflex that is maintaining a hypertonic or ‘spasm’ state. The position is usually held for 90 seconds, which has been found to be the most effective time frame, for ‘switching off’ the tender points, and then returned slowly to a neutral position. There are hundreds of counterstrain points that have been identified through the body, and each person will have different ones that are active or painful, depending on their issue at the time. Each point relates to either soft tissue (muscle, ligament, tendon etc), nervous or visceral function, and so switching off these points can mean an increase in function across a number of body systems. Treatments can offer immediate relief on to some degree on most occasions. Conditions that respond very well to counterstrain include headaches, sciatica, tendinitis, chronic back pain and chronic neck pain.

03.01.2022 Christmas Trading Hours With Christmas just around the corner, here are our trading hours over the break. We will be closing up for a few days, from the 24th until the 30th of December. Normal trading hours for appointments will be resume as of the 2nd of January 2021 Appointments for the next week are booking up quickly, so if you're needing any treatment before Christmas, make sure you book in soon

03.01.2022 Feeling a bit sore after the open workout? Make sure you address all aspects of your recovery - things like stretching, compression and foam rolling only make up 10% of the equation. The other 90% is made up of nutrition, sleep and hydration ... Are you recovering well?

02.01.2022 Do you get pain on the outside of your knee, especially with running or cycling? ITB Friction Syndrome is a very common cause of lateral knee pain, and can cause people to have to stop training or certain activities due to pain. The good news is, with the right treatment and exercise program, it can be resolved quite effectively

02.01.2022 Going out for a run? Make sure you do a nice ACTIVE warm up Holding passive stretches before working out doesn’t improve your workout capacity or prevent injury. Here’s a little sample of a good 5 minute warm up lots of dynamic movements to get your joints and muscles nice and warm.

02.01.2022 Pricing for recovery boot sessions

01.01.2022 Very excited and honoured to be travelling with the amazing Mesomorph Crossfit team to the Torian Pro CrossFit competition in Brisbane this weekend! Go team!