Advance Physiotherapy Whitsunday in Cannonvale, Queensland, Australia | Medical and health

Advance Physiotherapy Whitsunday

Locality: Cannonvale, Queensland, Australia

Phone: +61 7 4946 4393

Address: Suite 3 Whitsunday Business Centre, 230 Shute Harbour Road 4802 Cannonvale, QLD, Australia

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

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24.01.2022 Plantar fasciitis! Your plantar fascia is a thick, fibrous band of connective tissue that runs along the sole of your foot from your heel into your toes and helps to support the arch of your foot. Plantar fasciitis is an aggravation of this tissue, characterised by sharp pain on the underside of your foot and/or heel. Plantar fasciitis is unlikely to settle without specific treatment and management. Treatment is very much dependent on the individual, however may include: Re...lative rest/activity modification of aggravating activities Strengthening the surrounding musculature Progressively loading the tendons and fascia Taping techniques Footwear advice +/- orthotics Your physiotherapist can guide you with what treatment will be best suited for you! www.advancephysiowhitsunday.com.au

24.01.2022 Meet the team Nick Ryan: Director/Principal Physiotherapist Born and bred in Mackay, Nick was an avid sportsman. It was through sport that he was first introduced to physiotherapy. Through his childhood, Nick regularly visited Airlie Beach for weekends and holidays creating some of his fondest memories of the area. Nick completed his Bachelor of Physiotherapy in Townsville and has further developed his skills over the years traveling to various continuing professional dev...elopment courses both interstate and internationally. Nick is currently undertaking further study through La Trobe University in Melbourne working towards a Masters of Musculoskeletal Physiotherapy. Nick treats all musculoskeletal and sporting injuries, but has a special interest in the upper limb, shoulders, knees, ankles and dizziness. When Nick isnt at the clinic, youll find him exploring waterholes or out around the beautiful Whitsunday islands probably not catching much! Nick is now taking appointments, for bookings call (07) 4946 4393 or book online at advancephysiowhitsunday.com.au #advancephysiowhitsunday

23.01.2022 Monday sugar rush courtesy of Wendy and SIMPLY YUM

22.01.2022 Quiet weekends equal a good time to try handmade sweet potato gnocchi. Paired with a tomato, chili & olive sauce, and a glass of red (or two). Sweet potatoes are one of the best sources of vitamin A - essential for helping our body fight off infections and for our vision. Sweet potatoes are known to have anti-inflammatory properties and contain high levels of magnesium which can help manage stress, anxiety and insomnia. Sweet potatoes are also great for you hair and skin c...ontaining both vitamin C and E. Potatoes contain more potassium than a banana, as well as high levels of fibre (good for digestive health), vitamin B6 (good for metabolism), iron and zinc (essential for collagen production and the skins support system). Olives are high in vitamin E and healthy fats meaning they are wonderful for healthy, soft skin. Olives contain many anti-inflammatory properties and antioxidants. Black olives are also an excellent source of iron. #advancephysiowhitsunday

22.01.2022 Muscles will adapt dependent on the type of exercise or activity they are exposed to. Various types of muscle fibres will be recruited dependent on the type of contraction required: - Slow-twitch muscle fibres have lower fatigue levels and lower maximum tension capacity. These fibres are recruited for endurance-based activities such as jogging, swimming, rowing, etc. - Fast-twitch muscle fibres have higher fatigue levels but are able to contract more forcefully. These fibres ...are used in higher speed or higher intensity activities such as sprinting, weight lifting, etc. Improvements in strength are specific to the type of activity trained as the same motor units are recruited for specific tasks - I.e if a person is weight training for a specific sport/activity, then similar movement patterns are essential to achieve the desired result. Any further info? Let us know #advancephysiowhitsunday www.advancephysiowhitsunday.com.au

22.01.2022 Today marks the beginning of Womens Health Week 2020! Head over to womenshealthweek.com.au for further information #advancephysiowhitsunday

22.01.2022 Patellofemoral (knee cap) pain can result from several factors including muscle imbalance, movement patterns or footwear. There is strong evidence to suggest improving quadricep and gluteal strength and control can reduce patellofemoral pain. Remember, pushing through pain may cause worsening of symptoms so any questions, give us a call! (07) 4946 4393 #advancephysiowhitsunday... www.advancephysiowhitsunday.com.au

21.01.2022 Cannot wait for InterContinental Hayman Island Resort to open up again Take a walk over the Blue Pearl Bay for views like this and incredible turquoise waters www.advancephysiowhitsunday.com.au

21.01.2022 Exploring the north for the long weekend We are closed for the weekend and will re-open Tuesday! For bookings, visit www.advancephysiowhitsunday.com.au

21.01.2022 Being womens health week, lets talk about exercise during and after pregnancy! Have a read of this recent article by the Australian Physiotherapy Association on 5 facts about exercise during/after pregnancy: http://ow.ly/ys6a50Bjs8P ... Summary 1 Exercise during pregnancy has many benefits for mother and baby. Aim for at least 150mins of moderate intensity exercise. 2 Exercise prevents and reduces pelvic girdle and lower back pain during pregnancy. This includes abdominal and pelvic floor strengthening, targeted stretching and low-impact exercising. 3 Pelvic floor exercises during and after pregnancy greatly reduce the risk of pelvic floor dysfunction. This involves both pelvic floor strengthening and activation exercises and also awareness of the pelvic floor to minimise pressure on the pelvic floor. 4 Individualised assessment and rehabilitation is best after delivering a baby. This is recommended at around 6-12 weeks postnatal in order to assess return to exercise, prevent and manage incontinence and pelvic organ prolapse and improve sexual function. 5 It is recommended to wait at least 3 months after childbirth before considering a return to running. Low impact exercise and strength-based exercise may be resumed earlier with a graduated return to more load as able. Any further questions, info or for an appointment, call (07) 4946 4393 or book online at www.advancephysiowhitsunday.com.au

20.01.2022 A running injury is like a hangover. Usually caused by too much, too quickly and as soon as we feel better we do it all again - RunningPhysio Check out this video on the 6 common training errors and how to fix them: https://m.youtube.com/watch?feature=youtu.be&v=95QoXxDwRGQ ... www.advancephysiowhitsunday.com.au

19.01.2022 Mid week dreaming of the weekend

19.01.2022 We are often asked what is best - stretching or strengthening? Research suggests that your time would actually be better spent strengthening rather than stretching. While there is nothing wrong with using stretching to assist with recovery and though it may feel good, it does not actually change the structure of your muscle. Often our muscles are tight because they are weak and unable to efficiently tolerate the load. Strengthening your muscles through range has the dual benefit of not only increasing the muscle and tendon length, thereby increasing flexibility but also improves strength and power, decreasing risk of injury! Any further questions or info, let us know

18.01.2022 Neuromuscular control can be thought of as the relationship between the muscular system and the nervous system. Neuromuscular training addresses the quality of movement and emphasises movement control in all the biomechanical/movement planes. We use neuromuscular control to describe how efficient a movement is, including the ability to generate a fast and optimal firing pattern. A deficit in neuromuscular control can result after injury and/or surgery and can reduce the dynamic stability of an area causing pain and other symptoms. Successful components of neuromuscular retraining may include plyometrics, agility, balance and sport-specific movements and must be incorporated into rehabilitation and return to sport programs. Any further questions? Send us a message www.advancephysiowhitsunday.com.au

18.01.2022 Healthy treat idea Choc-Coconut Bliss Balls Coconuts are a year round seasonal fruit - how good is that. Coconuts are rich in copper and iron (which help form red blood cells), manganese (great for bone health) and selenium (antioxidant that helps to support your cells). Coconuts are also a great source of good fats making them wonderful for your skin and hair! Dates are an excellent source of dietary fibre and also one of the best natural sources of potassium. Consuming dates will enrich your body with minerals such as phosphorus, zinc, magnesium, calcium, iron and B-complex vitamins. All of this means that dates are great for bone health and strength, digestion, heart health, inflammation and beauty benefits such as anti-aging, skin and hair! Any other bliss ball recipes - let us know! #advancephysiowhitsunday

17.01.2022 Spent the afternoon baking my first apple and pear pie Apples are fibre-rich foods that are also high in water, making you feel fuller for longer. Apples are full of anti-oxidants which are fantastic for your pancreas and can lower your risk of Type 2 Diabetes. Apples have also been linked to a lower risk of heart disease and lower blood pressure. Pears are another great source of dietary fibre. They contain a soluble fibre called pectin which nourishes gut bacteria an...d improves gut health. In addition, pears have several skin and hair benefits such as the prevention of skin damage, keeping wrinkles away and nourishing dry hair! Perfect cold, rainy evening dessert www.advancephysiowhitsunday.com.au #advancephysiowhitsunday

17.01.2022 Have a bit of extra cooking time? Try this eggplant lasagne! Lasagne would have to be one of my favourite meals of all time! Try this healthier option and substitute pasta sheets for slices of eggplant and kale Eggplants are an excellent source of dietary fiber, vitamin B1 and copper. Eggplants help to build strong bones and maintain a healthy cognition. Kale is often thought of as a super food and is highly nutritious, containing high levels of vitamins, minerals a...nd brain-boosting phytonutrients. Kale is rich in vitamin K (important for heart health, bone health and cancer prevention), vitamin A (supporting skin health and vision) and vitamin C (excellent for immune and joint health). Kale also contains protein, folate, vitamin Bs and omega-3 fats! www.advancephysiowhitsunday.com.au

16.01.2022 Even though the weather was pretty average in Airlie Beach this long weekend, check out how beautiful @montesreefresort was. If you havent ever had a chance to stay here before, add Montes to your list - you wont regret it! We are often asked what is best - stretching or strengthening? Research suggests that your time would actually be better spent strengthening rather than stretching. While there is nothing wrong with using stretching to assist with recovery and though it ...may feel good, it does not actually change the structure of your muscle. Often our muscles are tight because they are weak and unable to efficiently tolerate the load. Strengthening your muscles through range has the dual benefit of not only increasing the muscle and tendon length, thereby increasing flexibility but also improves strength and power, decreasing risk of injury! Any further questions or info, let us know #advancephysiowhitsunday www.advancephysiowhitsunday.com.au

16.01.2022 Is running bad for you? The simple answer is no... in most cases. Several factors may have an impact on this: Running style - various changes/modifications to running style can have a big impact on the amount of load through each of your joints. Cadence (i.e number of steps per minute) - increasing cadence (reducing stride length) has been shown to reduce the impact on joints. Footwear - choosing the correct footwear for your individual style of running is crucial and ...in some people, foot biomechanics can vary between walking and running. Previous and current injuries - identifying each individuals areas of strength and weakness to optimise running style and prevent further injury. For a comprehensive, individual analysis of your running style, contact us for a video-based running assessment or if you have any questions phone (07) 4946 4393 #advancephysiowhitsunday

15.01.2022 Women’s Health Week 2022 This week is Women’s Health Week! A nation-wide campaign of events and online activities. Each day focuses on a different women’s health topic. Visit https://www.womenshealthweek.com.au/ for more information on events and online activities www.advancephysiowhitsunday.com.au

15.01.2022 The knee meniscus are fibrocartilage structures situated between your femur (thigh bone) and tibia (lower leg bone). The meniscus are often referred to as the cartilage of the knee and are C or kidney shaped. You have two meniscus, one on the inside of your knee (medial meniscus) and one on the outside (lateral meniscus); both work together to assist with rotational stability of the knee and act as a shock absorber. Meniscus can tear in different ways: In the younger popu...lation, the meniscus are often torn via a traumatic incident usually involving a twisting/rotational injury under load. In the older population, the meniscus are more likely to tear under smaller stresses as the meniscus can thin and weaken over time. Depending on the extent, type and location of the injury, many patients have excellent functional outcomes from physiotherapy management. Rehabilitation will aim to normalise range of motion, reduce inflammation and strengthen muscles around the knee to help support your meniscus. In some cases, referral to an orthopaedic surgeon may be required to discuss whether surgery would be appropriate. This is something your physiotherapist will advise you on during your consultation. Any questions, let us know (07) 4946 4393! www.advancephysiowhitsunday.com.au

14.01.2022 Pain is an unpleasant sensory and emotional experience felt in the body that motivates us to protect the tissues in our body. Nociception is not pain! Nociception refers to the detection, transmission and processing of a noxious stimulus (something that is potentially damaging). Neurons (or nerves) that detect noxious stimuli and transmit a nociceptive message are called nociceptors (danger receptors). Nociceptors could be thought of as the surveillance system of the body and... are found almost anywhere (except the brain). They transmit danger messages to the spinal cord, then into the brain. The brain then decides if that tissue is in danger and whether it needs to be protected. When nociceptors are active for some time, they can become sensitised. Brain cells can also change as well, i.e the more they are active, the better they are at being active. Pain is complex and multi-faceted and must be rehabilitated in taking this into consideration. For further information, give us a call on 4946 4393! www.advancephysiowhitsunday.com.au

13.01.2022 Generally speaking, each muscle is served by a nerve, an artery and by one or more veins. Skeletal muscle use large amounts of energy and require a healthy and somewhat continuous delivery of oxygen and nutrients (blood delivered through arteries). Consequently, they also give off large amounts of metabolic waste (removed via veins). Muscle fibres in skeletal muscle are individually wrapped and held together by connective tissue - helping to support and reinforce each cell ev...en during strong muscle contractions. Skeletal muscles attach to bones (most of the time) and when the muscle contracts, the moveable bone (muscle insertion) moves toward the immovable or less moveable bone (muscle origin). In most cases, a tendon anchors the muscle to the skeletal (bony) element or to other muscles. Tendons are mostly tough collagen fibres which are able to withstand a rough, bony surface that would most likely tear apart more delicate muscle tissues. Any questions, send us a message or phone (07) 4946 4393 www.advancephysiowhitsunday.com.au #advancephysiowhitsunday

12.01.2022 Happy Friday #advancephysiowhitsunday

12.01.2022 Behana falls was well worth the hilly hike

12.01.2022 The Iliotibial Band (ITB) The ITB is a band of fascia that begins as a continuation of your tensor fascia latae (TFL) muscle and gluteus maximus muscle near your hip, runs down the outside of your thigh and attaches just below your knee onto your tibia (lower leg bone). The role of the ITB is to assist with stability of both the hip and the knee. There are several common myths associated with the ITB that we feel need busting: Your ITB is tight - All ITBs are tight. They ...are designed to be this way and is necessary for the purpose they serve. We can lengthen your ITB by massage and/or stretching - Our bodies need fascia and connective tissue to be stiff and strong. This is essential to transmit forces and store/release energy. We have muscles for lengthening but we want fascia to be stiff. Foam rolling your ITB will help release - The ITB is NOT a muscle, it is a fascia. It cannot relax as it doesnt contract. What can you do for your ITB? ITB tissues generally stem from muscle weaknesses, imbalances and biomechanics. Usually its the muscles surrounding the ITB that become weak and can pull on the ITB making it seem like its tight Have an ITB issue? Let us know (07) 4946 4393 #advancephysiowhitsunday www.advancephysiowhitsunday.com.au

12.01.2022 We often get asked which exercise is the best exercise? The answer = Whatever you enjoy most! Every exercise has pros and cons, so unfortunately there is no golden exercise for everyone. Find something you enjoy and stick at it! Sometimes balance is key, so a variety of cardiovascular training, strengthening, endurance and flexibility makes for a perfect combination ... www.advancephysiowhitsunday.com.au

12.01.2022 Spent the afternoon doing a whole lot of planting in preparation for this upcoming rain Including my favourite tree, the weeping ti-tree Did you know that each individual spinal nerve (except C1) innervates an area of skin on your body? This is called a dermatome. The skin of the upper limbs are supplied by nerves from C5-T1 (and sometimes T2); and your lumbar and sacral nerves supply your pelvic region and lower limbs Any questions, give us a call (07) 49464393... www.advancephysiowhitsunday.com.au

12.01.2022 Neck-related headaches seem to be a common presentation in the clinic at the moment Research suggests that 15-20% of people suffer from cervicogenic headaches with women affected 4x more than men. Cervicogenic headaches are the most common type of headache that we see as physiotherapists. These are headaches that stem from your bones, ligaments, connective tissues and muscles surrounding your top 3 cervical vertebrae (C1-3). Treatment for these headaches may involve soft tissue therapy, joint mobilisation, dry needling, heat therapy, and stretching and strengthening of the postural muscles. Cervicogenic headaches are a result of a combination of factors which must all be addressed for long term management and prevention. Any questions, send us a message www.advancephysiowhitsunday.com.au

11.01.2022 Afternoon run was pretty spectacular this afternoon Let’s hope we get some rain soon Patellofemoral (knee cap) pain can result from several factors such as muscle imbalance, movement patterns, footwear or changes in exercise. There is strong evidence suggesting quadriceps and gluteal muscle strengthening can help reduce patellofemoral pain. Caution - pushing through pain may cause a worsening of symptoms so any questions, give us a call on (07) 4946 4393 or send us a message! www.advancephysiowhitsunday.com.au

11.01.2022 Creek side picnic location and a completely unrelated topic below Sprain or Strain? Sprains and strains are commonly used to diagnose/label soft tissue injuries. Is there a difference? Absolutely! - A sprain is an injury involving a stretching or tear of a ligament or fibrous tissue. ... - A strain is an injury involving a stretch or tear of a muscle or tendon Rehabilitation protocols vary between sprains and strains and between each individual! Any questions, phone (07) 4946 4393 www.advancephysiowhitsunday.com.au

11.01.2022 With the cane crushing season in full swing, my family had a busy weekend harvesting and planting With the crushing season often comes an increased presentation of neck pain in the clinic...so lets talk about your cervical spine (neck). Your cervical spine sits at the top of your spinal column and comprises seven vertebrae known as C1-C7. C1 and C2 are are called your atlas and axis, respectively, and are different from the rest of the cervical spine which take the form... of a more classic vertebrae. Your C1-2 act to serve the purpose of a ring-washer for the skull and allow mobility whilst the rest of the cervical spine houses your spinal cord (sending messages to your brain and controlling your body) and your vertebral arteries (providing a blood supply to your brain). Your cervical spine is the most mobile region of the spine and allows 4 different movements: - Flexion: bending directly forward, bringing your chin down to your chest. - Extension: bending directly backward. - Lateral flexion: bending to the side, bringing your ear to your shoulder. - Rotation: torsional movement, turning your head to look over your shoulder. Hope you all had a fantastic weekend, for appointments phone (07) 4946 4393 Justin Heitman www.advancephysiowhitsunday.com.au

10.01.2022 R U OK? Use these four steps and have a conversation that could change a life: 1. Ask R U OK? 2. Listen ... 3. Encourage action 4. Check in Important numbers: Lifeline: 13 11 14 Beyond blue: 1300 224 636 Suicide call back service: 1300 659 467

10.01.2022 Without a doubt 2020 has been a tough year for many; with increased stress becoming a normal part of our daily lives. Whilst small amounts of stress can help accomplish tasks more effectively and improve memory, too much stress can have negative effects and become increasingly difficult to manage. There are various strategies that can help improve your ability to control stress, these include: Sleep: 7-8 hours per night Regular exercise: ~300minutes per week Mindfulnes...s and meditation Healthy and balanced diet Take a break Talk! Connect with people, talk about your problems, worries and mental health! If you are feeling burnt out or feel like stress is weighing you down. Please feel free to talk to us, or contact your local GP! Bookings available with Nick tomorrow! Phone 4946 4393 or book online for appointments www.advancephysiowhitsunday.com.au

08.01.2022 Dont underestimate the importance of rest days! Whether this be complete rest or relative rest (e.g a gentle walk); rest days are essential for muscle recovery and recuperation! www.advancephysiowhitsunday.com.au

08.01.2022 How beautiful are citrus fruits They are also packed full of flavorsome goodness and very easy to incorporate into your diet...try this healthy lemon tart with almond crust Lemons are super high in vitamin C with one lemon containing around 51% of the recommended daily intake. Vitamin C plays a crucial role in the formation of collagen - the support system of the skin. Lemons support heart health, weight control and digestive health. Oranges are also high in vita...min C and are one of the most popular fruits around the world. Oranges are great for your immune system, they prevent skin damage and help to keep your blood pressure under check. Oranges also contain D-limonene, a compound that helps to prevent cancers of the lung, skin and breast. Limes contain vitamin C and flavonoids, the antioxidants that strengthen collagen, helping to hydrate and rejuvenate your skin. Limes are acidic and help to break down food for better digestion. Citric acids can also help boost metabolism, helping you burn more calories. Grapefruits are low in calories, high in nutrients, antioxidants and fibre and are one of the healthiest citrus fruits! Another powerful source of vitamin C, grapefruits are great for heart health and regulating blood sugar levels. Grapefruits are also full of beta-carotene which is converted into vitamin A in the body and helps to reduce the risk of some chronic conditions such as heart disease, cancer and eye related disorders. Quick tip: Vitamin C gets destroyed fast once exposed to air, so eat your citrus quickly once cut up www.advancephysiowhitsunday.com.au

08.01.2022 Power vs. Plyometrics Answer = Both! It is crucial however to have a strong base to begin with. I.e. plyometric training before sufficient strength can be a recipe for disaster. Ensure a solid strength base before commencing plyometric/agility training www.advancephysiowhitsunday.com.au

07.01.2022 First day of winter Bring on the hearty soups and stews and also the breathtaking North Queensland sunsets (this one taken at Hamilton Island). June is also bowel cancer awareness month - Australias second deadliest cancer but also one of the most treatable if found early! Consult local GP or visit bowelcanceraustralia.org for more information. #advancephysiowhitsunday

07.01.2022 Chronic pain, or persistent pain, is pain that is present for greater than three months and remains after the normal healing time of an injury. Research has shown that regular exercise is a crucial component in the treatment and management of chronic pain. Remember, start slowly! Small amounts and regularly. We often recommend a combination of 3 types of exercise: Strengthening: resistance training which may include small weights, resistance bands or body weight. Flexibil...ity/Stretching: to improve muscle movement, tension and joint range of motion. Endurance/Cardiovascular: an aerobic exercise such as walking, swimming, cycling. Hope you all had a wonderful long weekend, we are back tomorrow so any questions or for bookings, call (07) 4946 4393 or book online: www.advancephysiowhitsunday.com.au #advancephysiowhitsunday

04.01.2022 Visit to @paronellapark on our way home! Incredible #advancephysiowhitsunday #northqueensland #paronellapark #visitnorthqueensland #thisisqueensland

04.01.2022 Queensland Mental Health Week! Did you know that 1 in 2 Queenslanders will experience mental illness in their lifetime! Head over to @qldmentalhealthweek for more information and get talking ... #advancephysiowhitsunday

04.01.2022 Lemons are on Happy weekend #advancephysiowhitsunday

03.01.2022 Serious Monday blues after an amazing weekend spent with friends at Dent and Hamilton Island #advancephysiowhitsunday

03.01.2022 Did you know kiwi fruits contain 2x more vitamin C than oranges? Vitamin C is essential for collagen production - it produces connective tissue and firms your skin! Not only that, but kiwi fruit contain approx 10% of our recommended daily folate intake and are high in vitamin E & K making them fantastic for your immunity and lung function! Kiwi fruits also contain a peptide called kissper that has been found to help fight inflammation! Do you eat your kiwis with the skin on or off? Short week for us this week! We will be closed Friday leading into the long weekend. Phone 4946 4393 to make an appointment! www.advancephysiowhitsunday.com.au

02.01.2022 | Dizziness & Vertigo | One of the most common causes of vertigo is Benign Paroxysmal Positional Vertigo (BPPV). BPPV typically involves short periods (<30sec) of intense dizziness, normally after head movements such as rolling over in bed or looking upwards. BPPV affects the semicircular canals in your inner ear - these are like three tiny spirit levels - as you move your head, crystals in each canal move accordingly, telling your brain in what direction and speed your head ...has rotated. BPPV involves the displacement of these crystals, affecting the accuracy of information they provide. This causes incorrect information about your head position to be provided to your brain, which disagrees with other inputs such as your vision. These mixed messages make you feel as if the room is spinning! A trained physiotherapist can assess your vertigo symptoms, help to resettle the displaced crystals and ultimately resolve your dizziness symptoms. Any questions? Give us a call (07) 4946 4393! www.advancephysiowhitsunday.com.au

02.01.2022 Muscle cramps are involuntary and painful spasms of a muscle. The exact cause of muscle cramps are unknown; however there are several risk factors thought to be associated: Lack of hydration Electrolyte and mineral imbalances (e.g magnesium, potassium, etc) Inadequate diet Lack of flexibility... Fatigue Prevention strategies: Stay hydrated Incorporate muscle stretches and strengthening into your exercise routine Wear properly fitted shoes Talk to your GP or a dietician to ensure you are getting an adequate supply of vitamins and minerals Consider a massage for symptomatic relief Any further questions? Let us know (07) 4946 4393

02.01.2022 Happy Friday & Happy Long Weekend We are back open on Tuesday, call (07) 4946 4393 for apts or book online at www.advancephysiowhitsunday.com.au

02.01.2022 Enjoy your weekend

02.01.2022 How to avoid overtraining? Take breaks: your muscles deserve to be rested just as much as they need to be worked. Ensure proper rest phases/days are incorporated into your training plan and note that you should not exceed an increase of 10% loading per week Balance is key: Too much of one exercise can cause repetitive or over-training injuries. Keep your muscles guessing with a variety of training types - endurance training, strength and conditioning, flexibility, etc War...m up and cool down: helps to minimize risk of injury and improve recovery rates. Listen to your body: if you are experiencing pain before or after exercise; perhaps take a break from that particular exercise or decrease your training volume? www.advancephysiowhitsunday.com.au #advancephysiowhitsunday

01.01.2022 Happy first day of spring Check out this seasons fruit and veg Fruit: banana, star fruit, grapefruit, lemon, orange, apple, blueberry Veg: spring onion, broccoli, leek, carrot, spinach, beetroot, red cabbage, peas, avocado, fennel... Call (07) 4946 4393 for apts