Aevum Physiotherapy Helensburgh in Helensburgh, New South Wales, Australia | Medical and health

Aevum Physiotherapy Helensburgh

Locality: Helensburgh, New South Wales, Australia

Phone: +61 2 4294 9990

Address: 2/20-24 Walker Street 2508 Helensburgh, NSW, Australia

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

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• Physical therapist

24.01.2022 Sleep is so often overlooked as a significant factor of training and performance. It helps recovery, physiological adaptation to training and as mentioned performance. It even relates to chronic pain with research showing individuals who suffer chronic pain and have poor sleep can have increased levels of reported pain compared to people who have chronic pain but have good sleep habits. So what is suggested to endorse better sleep. 1. Try and go to bed at the same time every ...night and wake the same time every morning. This help the body prepare to sleep, by allowing it to know when to expect to be able to fall asleep improving your chances of a quality nights sleep. 2. Have a hot shower/bath 30 minutes prior to sleep. It has also been shown that increasing your temperature and then rapidly cooling it which occurs when you get out, helps prepare for a better nights sleep. 3. We all know this one now. Avoid screens. In particular tablets and phones which emit a blue light and as this hits your retina this keeps the brain alert and unable to prepare to "wind down". 4. Avoid alcohol. While this is considered a sedative, it can assist helping you to fall asleep but inevitably wakes you again leading to poor sleep quality overall. 5. Keep the room lights dimmed for at least an hour prior to preparing to sleep. Candles are great for this, but dimmed lights is also an indicated to your brain to commence wind down and preparation for sleep. Mimicking nature as the sun goes down and the moon comes out. Sleep is important for daily functioning on a high level. Master this and it could significantly improve many facets of training, performance and daily life.

22.01.2022 Women’s health physiotherapy helps manage and treat issues specific to women through their life stages, whether it’s youth sports injuries, musculoskeletal pain during and after pregnancy, continence issues, Pelvic organ prolapse or issues arising around menopause. Our highly trained women’s health physiotherapists are here to help. Don’t suffer in silence, why not book a consultation today? www.aevumhealth.com.au... #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh #sportsinjuries #musculoskeletalpain #pregnancy #incontinence #pelvicorganprolapse #menopause #womenshealth #womenshealthphysio

21.01.2022 There is no preferred strike pattern when running despite what is largely suggested. The evidence simply isn't there to endorse one strike pattern over another. Fore-foot, mid-foot or a heel striker. Most runners generally move to more of a heel strike towards the end of a race under fatigue conditions - even the pros. Where a lot of the negativity towards heel striking came from, was research showing how over-striding can significantly increase knee load and also increased ...risk of injury, and vast majority of people heel strike when they over-stride. What is over-striding? Its when you initial contact with the ground is in front of your centre - the goal should be to land under your body as much as possible. Occasionally your Physiotherapist or Podiatrist may suggest altering this to assist unloading areas where you may be prone to injury or are currently injured i.e. fore-foot striking will load your achilles and calf complex more while heel striking may increase load through your patella, patella tendon and knee joint more when coupled with an over-stride Any questions shoot them through?.

21.01.2022 With everyone working from home more. Sitting posture has become a bit of a hot topic. Physiotherapist Ryan de la Harpe talks about the importance of posture while working from home.

19.01.2022 There is a general rule that we actually follow and so do many other Physiotherapists and running coaches. This rule suggests only increasing your weekly km by no more than 10% compared to the previous week to help reduce the risk of injury. There is actually very limited evidence to support this... however it's a rough guide and one that we endorse. The 10% rule allows the body to adapt gradually to load. This is particularly important for tendons. Tendon injuries are the mo...st common running injury. They are loaded so much, however tendons love and thrive from being loaded. What they don't respond well too is rapid increments or decrements in load... They like consistency. Picture this, a common presentation we hear... You're preparing for a race, let's use UTA50 as an example as it has become so popular over the past 3 years. The race is in 10 weeks and you really haven't done the work needed yet, so what do we all do? Ramp up the K's and get it done. Then before you know it... bang. Tendon blow out. This is because the load capacity has been exceeded too much. The 10% rule allows your muscles and more importantly your tendons time to adapt to the load and prepare for subsequent challenges :) You don't have to stick to the 10% rule strictly, but use it as a guide. A well structured program should have gradual progression, rest/lower load weeks and incorporate a solid strength program. Happy running guys! #runninginjury #running #marathon #physio #runningphysio #aevum #sutherlandshire #runningload #tendon

17.01.2022 Strength training is a ket component to any running program and an often neglected part of a running strength program is the soleus. This muscle is a huge driving force propelling you forward, possibly more so than your gluts in contrast to popular belief. This video we demonstrate 2 of the most basic yet effective strengthening exercises for this unique muscle.

17.01.2022 As we get older our muscle strength deteriorates. Research by Herbert-Losier et al. 2017 with data out of NZ looked at single leg calf raise repetitions across a very large cohort. This gives us a guide to normative values of how many reps the majority of the population could do. Reply with how many you can do? Post injury or surgery your calf group can often remain weak if not fully rehabilitated. This could put you at a higher risk of injury in the future. As a runner... ad...d another 20 reps to each decade :) if you're below this. Its time to do some work Single leg calf raise - With the ball of your foot on the edge of a step and opposite leg bent up (1), slowly rise up onto your toes as far as you can (2). Slowly lower, dropping your heel below the level of the step, and repeat. #calfmuscle #running #runningrehab #physio #sutherland #triathlon #aevum

16.01.2022 There we said it. Firstly let's explain... a cadence of 180 while running is when you take 180 steps per minute. The amount of runners we see with poor hip extension who simply look like a mouse on a wheel trying to run at 180 steps per minute. For some it's perfect, others too low and majority too high. There is good evidence to endorse self selected cadence i.e. what you naturally feel comfortable at. Now before the pitch folks come out and we get chased down the road. An i...ncrease in cadence can often improve running performance and reduce load on tissue. Generally when we increase a runners cadence we expect to see 1. reduced vertical displacement (bouncing up and down) 2. reduced over-stride with a slight altered strike pattern shifting more to the fore-foot. Our advice. Before changing your cadence talk to a running specialist. Running cadence should be increased gradually and incrementally if at all :) #runningcadence #180cadence #runningphysio #runner #marathon #ironman #triathlon #runnersworld #aevum

16.01.2022 A study by Bramah 2018 showed that the most common biomechanical issue demonstrated by injured runners was contra-later hip drop... What is this? It's when one leg strikes the ground and the opposite side hip drops down. There are many contributing factors to this including core/pelvic strength and shoe selection but the most prevalent is weakness in the gluteus medius of the striking leg. We see this a lot and our last post demonstrated one of our favourite exercises to overcome this. However there are many more and we will post them also. #physio #runningphysio #marathon #10k #glutemed #runningscience

16.01.2022 Most runners strength programs consist of a large number of glute/bum exercises a handful of quadriceps exercises and an even smaller number of calf exercises. After all "the" runners exercises is the Romanian deadlift (RDL). Maybe we need to rethink this a little based on some numbers reported by Dr Rich Willy @montanarunninglab This data suggests the ankle produces 58% of the propulsive moment force when running! That's huge. The take home. Don't neglect your calf group.... If you have any questions post a comment below :) #running #calfstrength #plymotrics #runningphysio #physiotherapy #runningscience #aevum

15.01.2022 Three excellent glute max strengthening progressions for home. Such an important muscle and often becomes weak after any lower body injury. The hip thruster has also been shown to be one of the best exercises for gluteal activation. 1 Double let hip thrust using a bench. You could also use the lounge or coffee table. Try and get the hips slightly higher than horizontal. 2 Single leg hip thrust. Increased load and also brings pelvic stability into play. You want to try and... keep your hips level the entire time. 3 Weighted it loaded single leg hip thrust. A dumbbell or kettlebell are ideal but all you need is load so you can use anything around the house to increase the resistance for the muscle

14.01.2022 Most runners who have been into our clinics will be familiar with this exercise. It's a favourite and for good reason. In our posts to follow this we will further explain exactly why. The exercise targets the "lateral stabilisers" which predominantly consists of gluteus medius. There are so many runners who, while incredibly fit, show significant insufficiency in this area, and as will be explained this is a common cause of injury. Try to repeat as many reps as your current long run. We would love to hear how many each of you can do? #weakbum #runningexercises #running #runningrehab #runningphysio #physio #marathon

13.01.2022 Have you ever experienced pain around your knee cap when running, going up and down stairs or even just when sitting down for long periods? It’s a common condition in runners within the Sutherland Shire, and as Physio’s we see it a lot.

12.01.2022 More Friday facts following on from our sleep post last week. One night of sleep deprivation decreased endurance performance with limited effect on pacing, cardio-respiratory or thermoregulatory function. Despite running less distance after sleep deprivation compared with control, participants’ perception of effort was similar indicating that altered perception of effort may account for decreased endurance performance after a night without sleep. This study by Oliver et al again supports better sleep for better performance. #sleep #runningperformance #runningphysio #physiotherapy #aevum #sportsscience #UTA22 #UTA50 #UTA100

12.01.2022 Friday facts. Reiman et al. 2012 examined a bunch of the most common glute medius exercises used in clinical practice and guess which one trumped? Side plank leg lifts... The graph shows the percentage of a maximal contraction measured through EMG. Good runners and strong runners - we highly recommend factoring this into your weekly program. If you're not certain about the exercise - see our previous posts :). Happy running guys.

11.01.2022 As an essential service the clinic is still open and we also have online consultations available which can be booked via our website :)

09.01.2022 Mini Mates (5 - 10yrs) || Term 2 and 3 Sessions will recommence on Monday 15th June. Mini Mates has been developed for kids aged 5 - 10yrs and focuses on having... fun, building friendships and developing running speed, agility and endurance. The sessions will be held in Sutherland on Monday’s from 4:00pm - 4:50pm. For info head to our website (link in bio) or [email protected] to express interest in the program. #runningmate #juniorrunners #minimates #runcoaching #sutherlandshire

07.01.2022 A recent study looked at all gluteus maximus (bum) exercises to examine which generated the greatest EMG activity or in other words biggest contraction. The winners - the humble weighted step up and the barbell hip thruster! The hip thruster is a brilliant way to strengthen the gluteus maximus and improve drive force during running. During COVID-19 getting to your gym isn't easy. So here are some alternatives. 1. Hip thruster barbell - Place a padded barbell across your hips ...and sit with your upper back against the edge of the bench, knees bent and feet a hip width apart (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 2. Hip thruster - Sit with your upper back against the edge of the bench, arms out along the bench for balance, knees bent and feet a hip width apart (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 3. Hip thruster (single leg) - Sit with your upper back against the edge of the bench, arms out along the bench for balance, one bent and the other out straight (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 4. Hip thruster dumbbell (single leg) - Hold a dumb-bell over your hip and sit with your upper back against the edge of the bench, one knee bent and the other out straight (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat.

06.01.2022 We have established an online video booking service for all patients particularly vulnerable to the COVID-19 virus. If you know someone who may need to speak with a Physio but is finding in difficult at this time please tag them in this post. We want to make sure we take care of our patients as best we can during this difficult time. We have also put in place many daily procedures and implemented further strategies to protect our patients and staff. We are using single use be...d/pillow covers. Hospital grade disinfectants have also been placed throughout the clinics for personal hygiene and all surfaces/equipment is being wiped down with the same hospital grade disinfectant several times daily. If you have any concerns prior to your consultation please call to discuss with our team. Thank you everyone.

04.01.2022 More Friday facts! This was a very interesting study conducted last year looking at factors contributing to bone stress injuries in adolescent athletes. So what are the factors? 1. Stress was a significant factor in reported cases of bone injury when compared to subjects training with equal loads who didn't report an injury. 2. A history of > 4 weeks of shin splints showed a significant increased risk. Shin splints indicate the area is already struggling with the load require...ments placed on both the bone and soft tissue. 3. Individuals reporting bone stress injuries were doing comparatively less weight training. 4. They had a reduced level of daily dairy intake. 5. Sleep time was less in all individuals leading upto a bone stress injury. 6. BMI was lower in all individuals who reported a stress fracture or bone stress reaction. Remember muscle contributes largely to BMI. So whats the take home from this data? Well consider these factors if at a higher risk during training. 1. Try and reduce stress. Not only for bone injuries but there is data to suggest this can increase risk of all injuries. 2. Shin splints. If you have some form of shin pain see your Physiotherapist or Podiatrist to discuss the cause. There are many, but getting to the core of the issue and addressing this early is key. 3. WEIGHT TRAINING. We advocate this a lot, particularly in our runners. Lift and lift heavy while guided by someone who knows progression and has a back ground in strength and conditioning. 4. Make sure dairy is implemented into your diet and if this is an area of concern speak with a sports dietitian for their input. Even though there is a recommended daily intake this doesn't apply for everyone and especially not an athlete or individual training heavily. 5. The value of sleep in regards to training adaptation and injury risk reduction cant be endorsed enough. Well post some recommended guidelines on this next week. 6. Don't get too lean. Lighter isn't always faster.

03.01.2022 All the information you need about the new Parkes Street Respiratory Clinic is available via https://www.psgp.com.au/parkes-street-respiratory-clinic. No referral required! Prebooking is essential.... Online booking is on the way! Stay tuned If you have further questions - we’re just a phone call away on (02) 4294 1400.

01.01.2022 Free running analysis! Everyone has been outdoors and walking/running more. We want to make sure everyone stays injury free. If you would like us to review your technique and give you advice, simply: 1. Use your phone to record 10 seconds from the side, then 10 seconds from the back. 2. Upload it to your facebook page and tag Aevum Physiotherapy 3. We'll review the footage and private message you our recommendations to help reduce the risk of injury.... Thanks everyone, stay safe and injury free over this period while enjoying the outdoors.