Caris Tonkin | Physiotherapist

Caris Tonkin

Phone: +61 407 130 588

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23.01.2022 MOTIVATION MONDAY #growth #refinement #quotes #motivation #motivationalquotes #motivationmonday #motivationalmonday

22.01.2022 FUNCTIONAL FRIDAY Hockey Strength & Conditioning Series. Building strength of the muscles in the posterior sling of the body loads the anterior sling and also aids in injury prevention. Improving the strength of the muscles in the wind up of a hockey swing will directly result in an increase in power of the swing via the #stretchreflex ... This hockey program has been a long time coming but perfect timing to start the offseason strength and conditioning. Let me know your thoughts! To see the full program head to my physiotherapy Instagram page @caristonkin_physiotherapy. I put up a functional program each Friday. If you’d like to see anything particular on my page please give me a shout! Happy for new challenges!

21.01.2022 MOTIVATION MONDAY #quotes #quote #motivation #motivationalquotes #motivationmonday #positivity #positivityquotes

21.01.2022 FUNCTIONAL FRIDAY - Sciatic Pain Relief. Sciatica is a nerve pain that radiates from the lower back and down the leg due to compression of the large sciatic nerve.... Sciatic pain is generally the result of an underlying issue including, but not limited to, herniation, nerve impingement and muscular imbalances. A burning or shooting pain and sometimes numbness and tingling can present from the lower back and radiate down one leg. Physiotherapy is the primary focus for treating, relieving and preventing the symptoms of sciatica. It involves a progressive exercise and mobility program targeted at treating the underlying cause of the condition. This may include stretching (for those with a shortened piriformis muscle) and strengthening (for those with lengthened piriformis muscle). Promoting movement along the nerve can help reduce symptoms and provide some temporary relief. For #strengthening exercises please see my Strengthening Your Glutes program. Head to my Instagram page @caristonkin_physiotherapy to see the full program!

19.01.2022 MOTIVATION MONDAY #quotes #quote #motivationmonday #motivation #motivationalquotes

18.01.2022 FUNCTIONAL FRIDAY Strengthening Your Plantar Fascia. Plantar fascitis/fasciopathy is the inflammation and/or degeneration of the plantar fascia, the thick band of tissue that runs from the toes to the heel bone. This band aids to provide passive support to the arch of the foot .... Pain generally presents in the heel and/or bottom of the foot with the first steps in the morning or standing up after prolonged sitting. This condition can be caused by overuse from running or poor foot mechanics. The best way to combat this condition is with strengthening of the intrinsic muscles of the foot and ankle. This will aid to decrease the excessive stress on the fascia and help to reduce pain. Recent studies have found that high load strength training can have a better impact on improving plantar fascial pain in comparison to traditional stretches. Placing the great toe into extension with calf stretches and strengthening works to load the achilles tendon and plantar fascia to improve degeneration and reduce pain. Try my plantar fascia #strengthening and #rehabilitation program to reduce your foot pain or prevent the occurrence of plantar fascial pain. Let me know your thoughts. Head to my Instagram page - caristonkin_physiotherapy for the full program.

11.01.2022 And that wraps up the last Pilates reformer class for the year! Thank you to everyone who suffered through my classes with me and made my year such a successful one! I am HIRING out my Pilates machines over the Christmas/NY break on a week to week basis. Hire includes a thumb drive with all five pre-recorded classes as streamed during COVID. Please let me know if you are interested and pick up or drop off can be arranged ASAP. Other than that, have a very merry Christ...mas and a safe and happy new year. Stay tuned for more exciting things to come in 2021!

11.01.2022 FUNCTIONAL FRIDAY - Bulletproofing Your Groin. Groin pain? Groin strains? Weakness in agility? Lack of power? ... Try my Bulletproofing Your Groin program on @caristonkin_physiotherapy Instagram page and let me know your thoughts!

09.01.2022 PILATES IS BAAAAACCCCKKKK! Classes resume back this week however as many people are still living it up on holiday I have more than a few vacancies for the new year. Please PM if you are interested in filling some of these spots. Class timetable currently:... Monday @ 5pm Monday @ 6pm Tuesday @ 10:30am Wednesday @ 6pm

08.01.2022 With Christmas and new year fast approaching, our lives get crazy! I have plenty of casual spots in classes until the end of the year! Current class timetable: Monday @ 5pm... Monday @ 6pm Tuesday @ 10:30am Wednesday @ 6pm Thursday @ 5pm Please ask about the special Christmas casual discounts available for classes!

07.01.2022 *** NEW PILATES TIMETABLE*** Current pricing options include HICAPS or discounted cash prices. Please PM for details and booking.

06.01.2022 MOTIVATIONAL MONDAY #quotes #quote #motivation #motivationalquotes #motivationmonday #motivationalmonday

06.01.2022 Spare 3 minutes of your morning to listen to this!

04.01.2022 MOTIVATIONAL MONDAY #motivation #motivationalquotes #motivationmonday #motivationalmonday #positivity #dreambig #planahead #investinyourself #physiotherapy #pilates

04.01.2022 MOTIVATIONAL MONDAY #quotes #quote #motivationalquotes #motivationmonday #motivationalmonday

03.01.2022 FUNCTIONAL FRIDAY - Insertional Achilles Tendinopathy Rehabilitation. This condition primarily effects the Achilles’ tendon insertion into the back of the heel bone (calcaneus). It can cause pain, swelling and restriction in the ankle joint. Pain may present first thing in the morning, worsens with activity and is severe the day after activity. ... IAT is caused by compression at the end of range dorsiflexion of the ankle. It may result when we push our bodies to do too much too soon but can also result from a sudden increase in the amount or intensity of exercise, tight calf muscles or a calcaneal bone spur where the Achilles inserts. It is commonly seen in runners, especially hill runners, and is associated with a bump at the back of the heel called a haglund deformity. Treatment should initially focus on managing load by reducing end of range dorsiflexion (I.e walking uphill and wearing shoes which cause compression on the Achilles). Wearing shoes with a heel may help reduce load on the tendon whilst flat shoes or barefoot should be avoided during this stage. During this stage DO NOT stretch your calf muscles. Initial stages should focus on isometric calf raises (I.e. lifting up on your toes and holding for 3x30-60 seconds 2-3 times per day). Once pain has settled, improve the load capacity of the muscle by improving calf strength as shown in this program. To see the full program please head to caristonkin_physiotherapy on Instagram. Please contact Caris Tonkin - Physiotherapy & Pilates for treatment for this condition.

03.01.2022 FUNCTIONAL FRIDAY - Winging Scapular Strengthening - Series 2. Winging of the scapular results when the muscles of the scapular are too weak or paralysed resulting a limited ability to stabilise the scapular. As a result, the medial border of the scapular protrudes (like wings). ... This can result in shoulder pain. It can be caused by a neurological deficit resulting in serratus anterior muscle paralysis. This muscle inserts along the medial border of the scapular and runs along the first 8 ribs and aids in pulling the scapular forward around the thorax, preventing a winging scapular. This dysfunction can be attributed to traumatic, non-traumatic and idiopathic lesions of the long thoracic nerve. Other causes can be attributed to musculoskeletal weakness involving the serratus anterior, trapezius muscles, rhomboids, latissimus dorsi and the levator scapulae muscles. This program is part two of the two part series on shoulder and scapular strengthening. It aims to prevent and reduce the occurrence of scapular winging and thus the accompanied shoulder pain. Try both programs on @caristonkin_physiotherapy Instagram page and let me know your thoughts.