Arncliffe Physiotherapy in Arncliffe, New South Wales | Physical therapist

Arncliffe Physiotherapy

Locality: Arncliffe, New South Wales

Phone: +61 2 9567 8872

Address: 61 Forest Road Arncliffe 2205 Arncliffe, NSW, Australia

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

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25.01.2022 FIFA Injury Prevention Program for football local clubs to prevent injuries and enhance performance. Best facilitated in pre-season, definitely confused as to why no implementation in Australia thus far.

25.01.2022 Family history of pain may influence your childs experience of pain. Pain being a multi-factorial experience is likely to be influenced by how our family members express and manage their pain. As your child grows, their pain experience is likely affected by how their parents and siblings respond to pain. An interesting study by Dario, A et al in 2019 performed a systematic review and meta-analysis to estimate the effect of a family history of pain on childhood musculoskele...tal pain. The research looked at 23 appropriate studies and the majority examined back pain. They found moderate quality evidence showing children with a first degree relative (parent or sibling) who reported musculoskeletal pain had greater odds of reporting their own musculoskeletal pain. Overall, children with a family history of musculoskeletal pain had 58% higher odds of reporting their own pain compared to those from families without pain. These odds would increase if both parents reported pain, and if a sibling had pain. What messages should we send our children regarding pain? - We know exercise is beneficial for pain relief and also prevention of pain from previous research. - We should encourage children to build self-efficacy to manage their own pain by supporting exercises and movement. - Self-management strategies beyond exercise for pain relief also includes promoting good sleeping habits and mindfulness - And lastly pain intensity is not always correlated with tissue damage We may all experience pain differently, but we can all work towards teaching children that pain is most often temporary and how they can self-manage their pain. #pain #familyhistory #physiotherapy #exercise #painrelief #children #physio #painexperience

25.01.2022 I always get asked after an injury "when can I play again?" Modern physiotherapy treatment focus is less on time frames and more on when the athlete is able to complete functional sport specific tasks. This allows us compare the injured limb to the good side and provides a systematic/objective way of returning to sport safely whilst motivating the athlete at the same time.

25.01.2022 Playing sport in 2017? then the high-bar squat should be included into your strengthening program. This training directly correlates to sprint speed, jump height, change of direction and agility. The heavier you squat with the correct technique the better the athletic markers are for performance. For correct technique information or "sweet spot " lifting numbers make an appointment for your one-on-one consultation.

25.01.2022 How to prevent injury with the upcoming snow season! With the snow season starting soon, lets have a look at the typical injuries sustained in snow sports. The graph below is a breakdown of injuries sustained in skiing and snowboarding. Skiers tend to injure their lower limbs more while snowboarders tend to injure their upper limbs. Knee injuries are the most common type of injury in skiing, making up 36% of all injuries. Snowboarders are more likely to tear ligaments and su...ffer sprains/strains. Research recommendations to prevent injury: 1) Wear wrist guards for beginner snowboarders - Falling on outstretched hands is a common injury among snowboarders when they are first learning how to stay upright 2) Ski bindings maintained and checked regularly - Skiing injuries have declined due to design improvements in ski bindings. Many injuries are related to ski bindings NOT releasing during a fall. Ensure ski bindings for young children are properly mounted, adjusted and maintained. 3) Use a helmet! - A helmet significantly reduces the risk of head injuries. Particularly for children under 13, risk of head injuries is reduced significantly with the use of a helmet. 4) Physical conditioning - Improving strength in the lower limbs provides you with greater ability to relax and maintain control, while adjusting as required to avoid collisions or manage uneven terrain. - Endurance and flexibility in snow sports will enable more focus on technical demands and allow you to enjoy more of your day without getting gassed out too early! - Balance on one leg is particularly important in skiing and at times to avoid other novice skiers or snowboarders. - Power in the lower limbs and core strength will enable jumps and tricks to be performed easier and with a higher success in landing properly without injury. Be safe out there with the tips above ! Please call us at Arncliffe Physiotherapy (9567 8872) if you want to get into shape before you hit the slopes !

24.01.2022 Latest research in the Journal of Physiotherapy has found that increasing the amount of usual rehabilitation aimed at reducing activity limitations improves activity in people after stroke. Early stroke signs include:

23.01.2022 Arncliffe Physiotherapy again providing our services to NPL1 Rockdale City Suns in 2020. Looking forward to a successful season ahead.

22.01.2022 How long can you stand on one leg? . This graph shows us our ability to stand on one leg DECREASES with age and most drastically from 50 to 60 years old. Why is it important to be able to stand on one leg? When you’re walking and accessing stairs in day to day life, there are short moments when you will be on one leg and your body automatically balances for you without you having to think about it. Losing the ability to stand on one leg is a major reason why the elderly fal...l over and end up in hospital. . Test out your single leg balance today and see what age group you are in! Make sure you practice next to a kitchen bench or table so you have something to hold onto if you start to fall. If you reach 30seconds, your balance is as good as a 20-year-old! Close your eyes to make it extra difficult! If you need help with improving your balance, please give us a call at Arncliffe Physiotherapy! William Physiotherapist Source: https://www.researchgate.net//5616239_Clinical_assessment_

22.01.2022 A few very important points about the rugby scrum and optimum biomechanics. It discusses appropriate pelvic tilt (1.30), head position (2.20) and core stability (3.15). An old video with fantastic muscle activation points.

20.01.2022 Pre-season Training Tip: Work on your Speed-Endurance . Speed-Endurance is the ability to repeatedly perform sprinting efforts with limited decrease in performance. Sports like soccer, rugby, and AFL require athletes to perform repeated efforts of maximal sprinting when playing both defence and offence. Do you find yourself losing speed in your sprints towards the end of the game? Or do you find yourself sprinting at max speed for a shorter amount of time when fatigued? Thes...e scenarios all relate to your speed-endurance. The best time to work on this is in the pre-season. . Here is a quick test to see where your speed-endurance is at now: - Mark out start/finish point of 30m on field - Perform 8 sprints consecutively with only 2-3-minute rests in between - Measure: 1) Average time for the 8 sprints 2) % difference from fastest to slowest sprint - See how you measure up with the table attached - Re-test after 1-2 months of training and see if your average has improved. . NOTE: For a reliable result, perform all 8 sprints at MAX EFFORT, do not pace yourself. . If you are interested in S&C programs to improve your speed-endurance and other performance aspects this pre-season, make an appointment today with our qualified physiotherapists at Arncliffe Physiotherapy 9567 8872. . William (Physiotherapist) #speedendurance #preseason #training #athlete #strengthandconditioning #soccer #AFL #rugby #sprint See more

19.01.2022 Maso Cup 2020 Champions!

19.01.2022 FIFA keeping up with times are considering a new system for penaltys, rugby-like sin bins and introducing video assistant referees.

17.01.2022 Currently completing a FIFA Diploma in Football Medicine and been invited to The Future of Football Medicine conference. This is organised in partnership with FIFA and hosted by FC Barcelona at the iconic Camp Nou stadium from the 13th 15th May 2017. With over 30 years experience successfully treating patients, the Isokinetic Medical Group is an internationally recognised leader in the field of sports injury treatment, orthopaedic rehabilitation and research.

17.01.2022 This practice approaches Physiotherapy better than the rest. Michael understands accurately and quickly the cause of the ache/ pain you are suffering. He takes ...the time to explain your problem using diagrams in a very clear and concise manner. The problem in my shoulder had been there for years. After a few sessions with Michael I was finally free of pain and discomfort. I whole heartedly and strongly recommend him. He has magic hands. See more

15.01.2022 There is no "I" in "TEAM", but there are three "I"s in "responsibility." 1.Control with a through ball 2.Overlap run with a low cross 3. Support play through the middle with easy goal (at 2.55 on video). Wonderful team goal on the weekend! Enjoy

15.01.2022 Positive feedback from one of our local doctors acknowledging that we are making a difference and helping people. Keep up the good work team.

15.01.2022 Are you working from home? We all know the benefits of exercise for our body, but did you know exercise also helps our brain function? With gyms closed and a lot more people working from home during these uncertain times, home workouts are important to keep you fit but also to keep you focused on the task at hand! Exercise has been shown to... 1) Improve your attention and focus on completing tasks 2) Enhance your mood 3) Release dopamine to improve your motivation 4) Increase your ability to learn new things and retain more in your memory So if youre feeling down from everything happening right now or losing motivation while you work from home, try a home workout ! Heres a sample workout for beginners working from home! 1) Push ups (on your knees if you need to) x 10 2) Body weight squat x 25 3) Burpees x 10 Repeat that cycle 3 times and notice an instant change in mood and focus ! If you are a more experienced athlete who needs a home workout to maintain your strength/power. One of our ASCA qualified Level 1 Strength and Conditioning coaches will be able to tailor a program to your needs - please DM us ! *Disclaimer: The information provided is for personal use and informative purposes only. You should consult a physician before commencing any exercises suggested on this post, especially if you are pregnant or have a pre-existing health condition. All advice is general and should not be considered medical advice.* #workingfromhome #homeworkout #exercisebenfits #physiotherapy #WFH #beginnersworkout #exerciseathome #brain #strengthprogram #mood #motivation #attention #focus #exercise

15.01.2022 Wishing everyone a Merry Christmas and a Happy New Year in 2017. Be safe and enjoy the festive season. Remember when lifting up your presents from under the Christmas tree use your legs and not your back. Enjoy the cartoon!

13.01.2022 With the home & away season now over its been a very strong season for St. George AFC with all 5 teams making finals: Premier Div finished 4th, Div One finished 1st, Div 4 finished 1st, U19s Div 1 finished 2nd and U19s Div 2 finished 2nd.

12.01.2022 Our physiotherapist William has recently completed his Level 1 Strength and Conditioning coaching accreditation from the Australian Strength and Conditioning Association (ASCA). He has a keen interest in improving athletic performance and taking his athletes to the next level. He was mentored by a Level 3 S&C Coach at the NSW Institute of Sport, shadowing and learning coaching techniques taught to Olympic and elite level athletes. Equipped with new knowledge and practical skills, he can help you improve your performance on the field! Call us on 9567 8872 at Arncliffe Physiotherapy to see how we can help you.

11.01.2022 The Hawthorn Football Club was at Olds Park this morning practicing their game day drills. The club received quite a few comments from players and officials about the fantastic playing surface and excellent facilities. Build it and they will come!

11.01.2022 Hamstring (p)rehabilitation exercise video

11.01.2022 Physiotherapists should listen to patient to address their symptoms and concerns therefore treating the patient, NOT the X-ray. This image may an exception to the rule!

10.01.2022 How do you like to stretch your calves? Here are two ways that we love to teach our clients and athletes to feel a better stretch into their calves. Picture one is in a push up position and bouncing onto one heel is a good warm up prior to any sporting activities. Picture two can be performed on any step and uses the force of gravity on our own body weight to increase the stretch of our calves.... William Physiotherapist

10.01.2022 How to prevent injury with the upcoming snow season! With the snow season starting soon, let’s have a look at the typical injuries sustained in snow sports. The graph below is a breakdown of injuries sustained in skiing and snowboarding. Skiers tend to injure their lower limbs more while snowboarders tend to injure their upper limbs. Knee injuries are the most common type of injury in skiing, making up 36% of all injuries. Snowboarders are more likely to tear ligaments and su...ffer sprains/strains. Research recommendations to prevent injury: 1) Wear wrist guards for beginner snowboarders - Falling on outstretched hands is a common injury among snowboarders when they are first learning how to stay upright 2) Ski bindings maintained and checked regularly - Skiing injuries have declined due to design improvements in ski bindings. Many injuries are related to ski bindings NOT releasing during a fall. Ensure ski bindings for young children are properly mounted, adjusted and maintained. 3) Use a helmet! - A helmet significantly reduces the risk of head injuries. Particularly for children under 13, risk of head injuries is reduced significantly with the use of a helmet. 4) Physical conditioning - Improving strength in the lower limbs provides you with greater ability to relax and maintain control, while adjusting as required to avoid collisions or manage uneven terrain. - Endurance and flexibility in snow sports will enable more focus on technical demands and allow you to enjoy more of your day without getting gassed out too early! - Balance on one leg is particularly important in skiing and at times to avoid other novice skiers or snowboarders. - Power in the lower limbs and core strength will enable jumps and tricks to be performed easier and with a higher success in landing properly without injury. Be safe out there with the tips above ! Please call us at Arncliffe Physiotherapy (9567 8872) if you want to get into shape before you hit the slopes !

10.01.2022 Health problems associated with poor posture and prolonged sitting. These include issues with sinus, jaw, neck, sternum and breathing just to name a few. We constantly provide advice on how to correct your posture, appropriate muscle activation and recruitment. Take notice of your health, the way you sit and avoid the slouch.

10.01.2022 Hi Michael, an official congratulations on successfully completing the requirements in becoming a Nationally Endorsed Provider of Netball Australias KNEE (Knee injury prevention for Netballers to Enhance performance and Extend play) Program Many thanks, Alanna Antcliff | APA Sports Physiotherapist |Head Physiotherapist Australian Diamonds | Netball Australia

08.01.2022 Introducing our new look website! We can assist with injuries at work and sport, office home set-up or rehabilitation. Please see the services we offer, our pain management strategies and our 5/5 star Google rating. https://arncliffephysio.com.au/

08.01.2022 The Magic of Messi PART 1 An interesting study by Castaner, M et al in 2016 objectively studied Messis motor skills and his attacking actions and body positions resulting in a goal. Analyzing 103 goals scored, the sequence observed was from the moment Messi received the last pass to the moment he took a shot that resulted in a goal. ... Key findings that objectively describe the "magic" of Messi with the authors coaching recommendations are as follows: 1) Body Contact with the Ball - Messi uses his left foot significantly more than his right foot to score goals, which is to be expected being left-footed. - Messi always uses his dominant foot to receive the ball regardless of playing positions - However, versatility and adaptability in using his right foot was also essential to goal scoring - Coaching recommendation: Take note of a left-footed strikers tendency to angle their body to the right while using their right foot to draw defenders away from the left, allowing them to then angle their body back to the left and move forward with the left foot. 2) Foot Contact with the Ball - Messi uses the outside of his right foot while angling his body to the right to subsequently create more space and a wider angle to the left. - Coaching recommendation: To open up space between defenders and the goal, use the outer part of the foot to gain more speed and move freely, and alternating this with the use of the inner part of the foot between touches. - In the case of Messi, he also uses the inside of his foot to control the ball and alternating to the outside of his foot to move the ball forward with speed. See if you can spot these two findings in the video below ! PART 2 coming soon. #football #Messi #goals #study #research #physio #arncliffephysiotherapy ##goalscoring https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882477/ https://www.facebook.com/BeautifulMoment//551077108847522/

07.01.2022 Ever wondered which muscles are activated at different degrees whilst completing a squat. This article and diagram provides some insight.

05.01.2022 Do you have knee osteoarthritis (OA)? Have you been told to try swim in a pool or go to the gym to strengthen your leg muscles? If you don’t like the pools or the gym, there is emerging evidence for exercises that can be performed at home. "Neuromuscular" exercises may be a safe and effective alternative to traditional strength and aerobic exercises. . So what are neuromuscular exercises?... Neuromuscular exercise typically involve multiple joints and muscle groups performed in functional weight-bearing positions. Emphasis is on the quality and efficiency of movement, as well as alignment of the trunk and lower limb joints. . People with knee OA will often comment on their pain levels but underlying they also have weakness and altered muscle activation patterns. This in turn leads to reduced functional performance in simple day to day tasks like accessing stairs and standing up from a chair. . Neuromuscular training aims to address these deficits. Try these neuromuscular exercises at home. If you would like more guidance or education on managing your knee OA, please book an appointment with our physiotherapists at Arncliffe Physiotherapy on 9567 8872. . William Physiotherapist https://gladaustralia.com.au//Ageberg-and-Roos-2015-Neurom

05.01.2022 Do you require Strength and Conditioning? Arncliffe Physiotherapy is now a certified ASCA Coach completed at the QLD Institute of Sport. With the recent closure of gyms we can now provide this one-to-one service to individuals regardless of fitness level or to regional level athletes. Please contact us for further details #physio #strength #fitness #painrelief #ASCA #execise #performanceenhancement #injuryprevention #active #resistancetraining #bodyweight #weights #AFL #Football #Rugby

04.01.2022 Delayed Onset of Muscle Soreness (DOMS) - A recent paper has looked at how cold-water immersion (temperatures of less than 15degrees Celcius) could assist to reduce DOMS. Jogging/running based exercises in the water has a beneficial effect to lower fatigue rates and potential improved recovery rates. This is a combined hydrotherapy (rehabilitation exercises performed in water) and cryotherapy (cooling helps to rebalance oxygen supply and demand) approach. The combined therapy assists the return of blood flow to the muscles and by-products are flushed out by the bodys lymphatic system.

04.01.2022 Welcome 2017 with the latest information about knee assessment, management, prehabilitation, rehabilitation and treatment. It is all about neuromuscular facilitation training techniques to optimise knee function and staying injury free.

04.01.2022 Lower Limb Biomechanics and Functional Testing!

04.01.2022 Family history of pain may influence your child’s experience of pain. Pain being a multi-factorial experience is likely to be influenced by how our family members express and manage their pain. As your child grows, their pain experience is likely affected by how their parents and siblings respond to pain. An interesting study by Dario, A et al in 2019 performed a systematic review and meta-analysis to estimate the effect of a family history of pain on childhood musculoskele...tal pain. The research looked at 23 appropriate studies and the majority examined back pain. They found moderate quality evidence showing children with a first degree relative (parent or sibling) who reported musculoskeletal pain had greater odds of reporting their own musculoskeletal pain. Overall, children with a family history of musculoskeletal pain had 58% higher odds of reporting their own pain compared to those from families without pain. These odds would increase if both parents reported pain, and if a sibling had pain. What messages should we send our children regarding pain? - We know exercise is beneficial for pain relief and also prevention of pain from previous research. - We should encourage children to build self-efficacy to manage their own pain by supporting exercises and movement. - Self-management strategies beyond exercise for pain relief also includes promoting good sleeping habits and mindfulness - And lastly pain intensity is not always correlated with tissue damage We may all experience pain differently, but we can all work towards teaching children that pain is most often temporary and how they can self-manage their pain. #pain #familyhistory #physiotherapy #exercise #painrelief #children #physio #painexperience

04.01.2022 Worse part of the physiotherapy profession is telling an athlete they are unable to play.

03.01.2022 Pre-Season Exercises to Improve Performance of the Groin and Hamstring! . Were you dealing with a muscle injury throughout the season that just won’t go away? The best time to deal with these injuries is in your post and pre-season. The two most common lower limb muscle injuries in kicking sports are hamstring (37%) and groin (23%) injuries. We know that strengthening them results in a significant risk reduction. So for this post/pre-season, make sure you start to incorporat...e these two exercises into your exercise program. . 1) Hamstring - Nordic Hamstring Exercise resulted in a risk reduction of 45-65% when compared to usual care. . 2) Adductors (Groin) - Copenhagen adductor strengthening resulted in a risk reduction of 41% when compared to usual care. . For more tailored and individualised exercises, make an appointment with our physiotherapists at Arncliffe Physiotherapists who are also qualified strength and conditioning coaches. (9567 8872) . https://bjsm.bmj.com/content/bjsports/54/9/528.full.pdf See more

03.01.2022 Have you injured your meniscus? There are many types of meniscus injuries. The type of meniscus injury determined by an MRI scan will also determine your rehabilitation time and type of exercise prescribed by your physio. Not all rehabilitation programs are the same for meniscus tears. -... A recent study by Sherman S, et al 2020 suggests the amount of load we place on the knee should vary depending on the type of meniscus tear. ~ For Vertical-Longitudinal and Bucket Handle tears: - Weight bearing has been shown to reduce these two types of tears - That means the tear is restored or brought back together when under weight-bearing load - Hence, early weight bearing exercises can be considered more favourably ~ For Complex Radial and Irregularly Shaped tears: - Weight bearing has been shown to distract these two types of tears - That means the tear is separated further when under weight-bearing load - Hence, more conservative weight bearing should be considered for up to 6 months while healing is still occurring - If you are currently rehabilitating a meniscus injury or you suspect you have injured your meniscus, please call us at Arncliffe Physiotherapy (9567 8872) to help you get better! #meniscus #meniscustear #weightbearing #physiotherapy #physio #sportsrehab #typesofmeniscustears

02.01.2022 Working from home? Follow these simple tips to make your home office ergonomic. Why set up an ergonomic home office? - Extended periods in awkward positions can accumulate load on the body in the joints or muscles. This load built up over time may lead to tight muscles and joints and general aches and pains. ... - Exercise and movement every 1-2 hours is recommended to avoid build-up of these cumulative loads on our bodies. - However, we cant always leave our desks or do exercise while working, hence the set up of our office space is important to prevent ourselves from assuming awkward positions and reducing the overall load on our bodies. Top 10 tips to set up an ergonomic workstation. 1) Optimal monitor height and distance - The top of your monitor should be in a horizontal line of sight and at least one arm length away from you. Try using books or a laptop stand to change the height of the monitor. 2) Comfortable chair - Investing in a comfortable chair suitable for you is important as you will likely spend 8hrs or more in this chair. It should have settings to adjust height, back rest and arm rests. 3) Elbow and Shoulder positioning - Your shoulder should not be elevated when typing and your elbow should be at 90 degrees and at desk height. 4) Wrist and Mouse use - Your wrist should be in a neutral position to avoid additional strain on nerves and tendons at your wrist joint. 5) Feet positioning - Your feet should be flat on the floor or elevated on a foot rest if you need it. 6) Sitting position and thigh support - Your calves should be 3 finger width away from the front of your seat 7) Back support - Use a lumbar support to reduce load on your lumbar spine, and to maintain neutral alignment. 8) Stand up! - Consider using a stand-up desk. Research has shown sedentary behaviour such as sitting down for extended periods is detrimental to our health. 9) Timer - Use a timer to remind yourself to take breaks, go for a walk to the kitchen or the backyard. Stretch your legs out! 10) Using Multiple Monitors? - Arrange the monitors in an arc and right next to each other. You should be equal distance to both monitors (see photo). If these ergonomic tips for your workstation dont help with your aches and pains, please give us a call on 9567 8872 to make an appointment with one of our physiotherapists! #workingfromhome #workstation #ergonomicworkstation #phyisotherapy #physio #homeoffice #sitting #posture #tips

02.01.2022 The kids are back to school! Obesity in school-aged children is predicted to be 1 in 4 and guidelines state they should participate in more than an hour of physical activity and less than two hours on the computer daily. The first 7 years is an intensive period of motor learning development of upper and lower limb skills.

02.01.2022 Adequate hydration is always important. Keep hydrated with water over the next few days to prevent any heat type illness.

02.01.2022 All the best to Dragons young gun Kye Pfrengle competing in this weeks AFL 2020 Draft Combine. Kye had a fantastic season playing Premier Division this year. Show 'em what you can do Kye!

01.01.2022 Muscle SPOTLIGHT Latissimus Dorsi lats Have you ever wondered why all the swimmers on TV have such wide backs? That’s because their lats are highly developed and are the widest muscles in the human body, creating a flat triangular shape across their back. Apart from swimming, lats play a vital role in climbing, rowing, chopping and also your posture. . Did you know tight lat muscles can contribute to a forward head posture?... Along with weak back muscles, tight lats and tight chest muscles will pull your shoulders into a forward position. . Try this lat stretch today! Place both elbows on a bench and lower your head between your arms towards the floor. Feel a stretch on both sides on your back where the lats are situated and hold for 30 seconds. If you need more stretches for your lats or back, don't hesitate to make an appointment with our physiotherapists at Arncliffe. William Physiotherapist

01.01.2022 Plantar fasciitis (under-the-foot) pain? This article tells us that progressive high-load strength training improves symptoms. I also believe combining this with stretching also helps the patient.