Elite Physiotherapy in Mackay, Queensland | Physical therapist

Elite Physiotherapy

Locality: Mackay, Queensland

Phone: +61 7 4999 9773

Address: 129-139 Shakespeare St 4740 Mackay, QLD, Australia

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

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• Physical therapist

24.01.2022 Easy jaw exercise #2: Cervical retractions A forward head posture makes all the muscles around your jaw work harder and less efficiently. This can then lead to all the pain and problems in the jaw. Its incredibly important to address upper neck strength so you can stay out of that forward head posture and get the benefits from your jaw exercises. ... For this one you want to be standing with your back against the wall. Then pull your head straight back. You should still be looking straight ahead and feel a stretch at the back of your neck. If you have jaw pain or clicking and would love a free handout, comment JAW below so I can personally help you out with some extra advice.

24.01.2022 Here is a super easy active taping technique without the stress of bending the tape around tough angles or getting it wrinkled. Firstly, have the patient lying face down with their foot pointed. Measure out a bit of active tape being mindful it will be getting stretched a lot. Peel off the anchor and lay it down over the ball of the foot without any tension or stretch on the tape. Then pull off a section of the paper backing, stretch the tape out really far then lay it down... onto the bottom of the heel. Once stuck down there will be a bit of tape sticking up over the arch of the foot. Stretch this out and buff it down so that it has good contact with the foot. Next remove another section of the paper backing leaving behind around 4cm of tape with the backing still attached. Again stretch the tape out a lot running it up the calf and over the achilles tendon buffing it down to have great contact. Then peel off the paper backing and lay down the last section of tape with no tension or stretch. So people have really skinny achilles tendons so you might want to grab a bit of rock tape or something else to hold the tape down over the achilles tendon. This taping technique will give you a real springing feeling when you walk and greatly reduce pain in the short term. If you have plantar fascia pain, comment HEEL below so I can personally help you out with some extra advice.

24.01.2022 This is so true for many people in pain. They hurt themselves - whether it be a new injury or flaring up an old one. They seek help and diligently follow the advice until the pain is gone. And then they stop treatment. Ironically the most expensive financially and time wise period of the rehab is at the start when you are in pain. The cheapest part of the rehab is the small finishing touches at the end that ensure the pain doesnt come back again and that it doesnt go on to cause another injury somewhere else in the body. But most never get to this amazing endpoint because they pull up just short. So my advice, dont pull up short, commit to the plan, achieve greatness and never suffer the same injury twice.

23.01.2022 Must do shoulder exercise #1: Wall angels The biggest culprit of why many people with physically demanding jobs get shoulder pain is because they have stiff upper backs which force their shoulders to do more work, especially when working overhead. A flexible upper back is incredibly important for optimal shoulder health. ... To do a wall angel you will have your back against the wall and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling then do angel arms up and down to the point where you cant maintain your back position. For most people they struggle to get above 90 degrees at the start. As you improve with this you can even add weights to your hands to make it more demanding on your shoulder muscles. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

23.01.2022 ~ Your Progress ~ Where are you going to be in 6 months time? Will you be happy with that?... Do you want to have banished your pain for good in 6 months time instead? Right now is probably the most perfect time to get on top of any aches and pains for good. It won’t happen instantly but nothing good ever is. Many people have some extra time right now. Could you not spare 5 minutes from scrolling on social media for your health? Could you not delay watching TV for 5 minutes to start the journey towards being pain free? Do you not want to set an example for your children so they know you need to address and tackle problems not just let them dictate your life? If you are lucky enough to still be really busy with work, isn’t this the most important time to ensure your pain doesn’t flare up and stop you from being on your A game at work? Take action now and be a shining version of yourself in 6 months time. And the team at Elite Physiotherapy would LOVE to be apart of your journey!

23.01.2022 Beginner overhead shoulder exercise #3: Train tracks Train tracks are great in the beginner territory of getting the shoulder strong overhead. There is still some support from the wall but there isnt the same feedback on the backs posture as with wall angels and ballerinas.... For train tracks its really important you are standing super close to the wall. Have a band around your wrists and forearms completely flat on the wall. Pull the tummy in then you can either to stepping or sliding train tracks up the wall. Only go as high as you can without your belly sagging forwards. For most people at the start this is around 90 degrees. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

23.01.2022 Advanced knee exercise #3: Step off and hop This is a classic late stage ACL exercise. It really tests out all the control elements of the knee in a more stressful situation. But I must stress this is very much so an advanced exercise.... To do this one you need to be standing on a step. The height of the step we want to aim for is at least 50cm. Standing on the step you then jump off it landing on the affected leg then immediately doing a hop. We like to change it up a bit by then calling out a direction to hop in - so youll land, we call out right and you will hop to the right. This is such a challenging exercise on so many levels but we have helped heaps of patients get right to this point and ultimate success. If you have knee pain, comment KNEE below so I can personally help you out with some extra advice.

22.01.2022 Shaquille ONeal had it right - you are what you do repeatedly. This is where excellence comes from. Its like another famous quote - nothing great happens in your comfort zone. Thats why we train like crazy at Elite Physiotherapy. We know a degree doesnt make us great. We know that years out doesnt make us great. We know that getting together for an inservice once a month doesnt make us great. What makes us great is all the daily case conferencing, practicing, role playing, reflections, celebrating wins and so on. Its only when you completely envelop yourself in pursuing greatness that it becomes a habit too strong to break.

22.01.2022 Beginner overhead shoulder exercise #2: Ballerinas Dont let the ballerina name fool you, this is a great exercise to work on above head strength. Like wall angels it gives you lots of feedback on your back positioning plus progresses to a narrow grip shoulder press and forward raises as you improve.... To do this one you will have your back against the wall and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling lift your arms up and down in front to the point where you cant maintain your back position. For most people they struggle to get above 90 degrees at the start. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

22.01.2022 If youre changing the world, youre working on important things. Youre excited to get up in the morning. - Larry Page

21.01.2022 Have shoulder pain Dont have strength overhead Tried injections and rest but it didnt really help ... Cant be as active Then watch this incredibly important video as Im going to show an amazing taping technique to relieve and improve movement. Shoulder pain is incredibly common. It hurts to get dressed. It hurts to sleep on your side. It hurts to reach up and so on. I hate the average physios approach to shoulder rehab because more often than not it tends to flare them up more. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

21.01.2022 Nobody preemptively budgets time, money or energy into their lives to deal with an injury or pain. And most injuries happen when you are very busy. So its always your choice as to what you want to do - grin and bear the injury in the hope it goes away or prioritise getting rid of it for good so you never have to deal with it again. Unfortunately many just grin and bear it which often leads to relapses again and again with each relapse getting worse and taking longer to sett...le. Financially and time wise it just doesnt make sense to take this approach. Instead you are always better off to consider the return on investment of your time and money to ensure that you completely recover from an injury and have done all the additional work after the pain has gone to ensure it never comes back again and you get sucked down the financial worm hole of managing endless flare ups.

20.01.2022 If you get up in the morning and think the future is going to be better, it is a bright day. - Elon Musk

20.01.2022 Easy jaw exercise #1: The goldfish This exercise helps to improve the function of the muscles that control a small disc that sits in the jaw joint. It really is an exercise to help with any clicking on clunking with opening and closing the jaw. ... To do it sit up tall in a chair. With your mouth resting shut, move your tongue up behind your top front teeth. Then continue to move your tongue back onto your hard palate and eventually your soft palate. Keeping the tip of your tongue on your soft palate then slowly open and close your mouth. Only open as far as you feel you can without losing contact between your tongue and your soft palate. If you have jaw pain or clicking and would love a free handout, comment JAW below so I can personally help you out with some extra advice.

20.01.2022 How to tape the shoulder Position the patient so that they have their sore shoulder flexed around 120-140 degrees. If its painful to do this they can have their hand on a wall for support. Then peel off a 4-6cm anchor and lay it down over the back of the upper arm. Peel off the remainder of the paper backing leaving around 6cm of tape still covered. Stretch the tape out a lot and run it down on the diagonal across the back of the shoulder and shoulder blade. Then lay dow...n the final 6cm with no stretch as the anchor. This taping will feel like a helping hand for you to lift your arm up in front. If you are struggling to lift your arm out to the side you can then run another piece of tape from the upper arm across the top of the shoulder and the back of the neck. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

19.01.2022 ~ Treat Hip Bursitis By Just Walking! ~ Have hip bursitis Can’t sleep on the side Makes it a struggle to get out of the chair Then this incredibly important video as I’m going to share how to ease hip bursitis by just going for a walk. ... a free handout about easy easy to settle hip bursitis, comment HIP below and I’ll send it through personally. Hip bursitis is a massive problem and affects lots of people from the eldery, to the pregnant mum to be, someone who’s trying to get fit, someone who’s work hours have just suddenly spiked or even just after having a massive binge session on Netflix. All of a sudden it’s hard to get comfortable in bed at night, you are tossing and turning and can’t lie on your side. It becomes a struggle then to get out of bed or even just to get out of a chair after you’ve been sitting for a while. If you if any of this sounds familiar or if you have been told you have hip bursitis and would love a free handout, comment HIP below so I can personally help you out with some extra advice.

19.01.2022 Have shoulder pain Dont feel strong overhead Tried injections and rest but it didnt really help ... Cant be as active as youd like to be Then watch this incredibly important video as Im going to show 3 easy shoulder exercises to get you strong overhead. Shoulder pain is incredibly common. It hurts to get dressed. It hurts to sleep on your side. It hurts to reach up and so on. I hate the average physios approach to shoulder rehab because more often than not it tends to flare them up more. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

19.01.2022 1 minute morning workout Been trying to challenge these guys balance but they are too good

18.01.2022 ~ The Strength Of Our Team ~ Our days are run like a sports team heading into their grand final match. We make a plan for every patient prior to their arrival so we know exactly how we are going to get them to their ultimate goal plus keep them motivated through all the peaks and lows of their rehabilitation. We practice our skills everyday to ensure each patient is getting the best outcomes. We have half time talks to make sure we are on the right track or whether we need to... change up our game plan. We help each other out if we notice someone is in need. And most importantly we celebrate all the amazing transformations our patients make. This keeps us inspired to keep pushing ourselves to achieve better and better results. But more importantly the success, drive and motivation of our team mates equally keeps us striving for more. <3 <3 <3

18.01.2022 ~ ALMOST CHRISTMAS ~ Where has the year gone? Can you believe it is only ONE month until Christmas Day! If you are planning a trip these holidays, make sure you book in NOW as we are filling up fast! We also have a few tips for you coming into the silly season... Christmas shopping can take its toll on your body. When you’re out shopping, make sure that you take breaks. Make multiple trips to your car to drop off bags, this will reduce the strain on your back and shoulders...... or make sure you have your trolley ready! Plan ahead so that you can split up tasks into smaller components will also take the stress out of your day. The last thing that you want is a stress injury to occur, it will spoil your fun over the festive season! Before you pick up large items, ensure that they aren’t too big for you to carry. If they are, ask someone to help you pick them up. When you do pick up a large item, make sure that you bend your legs whilst keeping your back in neutral position, keeping it close to your body. Make sure that you bend through your legs, not your waist. Make sure that you drink plenty of water and stay hydrated! This will help your body survive the Christmas break! Hope these tips help!

17.01.2022 Beginner overhead shoulder exercise #1: Wall angels These are such a firm favourite here at the clinic. We love using wall angels to work on overhead strength early on as it give you plenty of feedback about your backs positioning plus progresses nicely into doing a shoulder press as your strength and control improves.... To do a wall angel you will have your back against the wall and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling then do angel arms up and down to the point where you cant maintain your back position. For most people they struggle to get above 90 degrees at the start. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

17.01.2022 Have a physically demanding job Want great shoulders Or perhaps already injured the shoulder and want to prevent further injury ... Then watch this incredibly important video as Im going to show 3 must do shoulder exercises for anyone with a physical job. Shoulder pain is incredibly common especially in those with physically demanding jobs. All of a sudden it hurts to get dressed. It hurts to sleep on your side. It hurts to reach up and so on. And lets face it, if you have a physical job then develop shoulder pain and struggle to work all of a sudden your financial security can suddenly disappear leaving you stranded. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

16.01.2022 Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have. - Lemony Snicket

16.01.2022 Have knee pain Cant trust the knees with suddenly changing direction What about with hopping and jumping ... Then watch this incredibly important video as Im going to show 3 advanced change of direction drills to ensure the knee is 100% ready for getting back to sport. Knee pain is incredibly common for young and old. It really limits your mobility, can make it hard to get in and out of a chair, hard to use stairs and a challenge all round. The problem is though for many, even after the acute pain goes, they still cant 100% trust their knees. It doesnt have to be like this. If you have knee pain, comment KNEE below so I can personally help you out with some extra advice.

16.01.2022 How do you want to be remembered? As someone with their head in the sand everytime a problem arose? Or someone who didnt try for fear of failing? Or perhaps you want to be remembered for the person who stood back up every time life dealt them a blow? Who tried new things, new approaches and new ideas and saw failure as a learning experience and not an embarrassing experience. If youre not failing, youre not trying hard enough. But dont worry because we are here to help you stand up and learn everything you need to learn so that you dont have to fall down again.

16.01.2022 The team at Elite Physio want to remind you that today our children finish up at schools. Be safe on the roads :) And enjoy your Easter Break!

15.01.2022 With the new day comes new strength and new thoughts. - Eleanor Roosevelt.

15.01.2022 Pregnancy exercise number #2 ~ Seated marching ~ So the classic pregnant lady posture is massively contributed to by having tight hip flexors. These are the muscles at the front of your hips and when they get really tight you get that amazing ducks bum posture. This in turn means you load all those joints in your lower back a lot which can lead to pain and arthritic changes. ... Honestly, I’m not a lover of stretches because if all you do is stretch you’ll need to stretch for the rest of your life. I’d much rather just get an area stronger and be able to keep it strong by normal daily activity. Also a hip flexor stretch when you are pregnant is challenging to get down and up off the ground plus you are likely to just cheat with your back. For this one you are sitting up tall on the edge of the chair. Lift one leg up and then slowly lower it back down to the ground. The magic happens with the slow lowering so make sure you are taking 4 seconds to lower your leg no matter how high you lift it. In fact how high you lift it in the first place isn’t terribly important. But if you are heavily pregnant and your belly blocks you from lifting your leg at all, you can try this one with your bottom perched on something higher like the armrest of your couch or the edge of a table. If you are pregnant and have a sore back and would LOVE a free handout, comment BACK below so I can personally send you this amazing free handout I just created plus help you out with some extra advice.

14.01.2022 Advanced knee exercise #2: Triple zig zag hops Hopping is a really important aspect of knee control and running. Realistically if you run you need to have a good hop. We never want to see knees rolling in - not only will that flare up any knee cap pain but it will make you more at risk of doing meniscus damage and even rupturing your ACL. Zig zag hopping is a great way to really challenge that control as you propel yourself side to side. ... To do this have a line on the ground. You want to stand on one leg on one side of the line. As far as which side of the line to stand on you could argue either side has its benefits for either brute strength or control. Then you will hop in a zig zag motion 3 times across the line. Every hop needs to be well balanced on the landing without the knee drifting in or excessive overbalance through the trunk. If you have knee pain, comment KNEE below so I can personally help you out with some extra advice.

14.01.2022 My favourite shoulder taping technique For years there hasnt been a great way to tape for shoulder pain. You see the shoulder is an incredibly mobile joint and all previous taping with rigid tape just pinned it down so you couldnt really move. When rocktape came onto the market we were all hopeful it would give us the solution we were looking for but unfortunately it didnt live up to expectations. Thankfully though in recent years some clever physios in Melbourne h...ave developed active tape. This tape is literally like taping a piece of theraband to your shoulder. It gives you the elastic recoil tendons need when they are recovering from an injury. Now I know rocktape does stretch and recoil a bit but the difference between rocktape and active tape is a bit like the difference between a normal sock and a compression stocking. We use this taping to help people who have shoulder pain with lifting their arms up in front. Weve found it really useful for people with partial and complete rotator cuff tears, arthritis and shoulder bursitis. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

13.01.2022 Easy jaw exercise #3: Wall angels Just as a forward head posture can cause the jaw to labour harder, a slumped upper back can cause the same effect plus make it harder to correct the forward head posture. Again it is so important to address all the way to the upper back to ensure all jaw treatment actually produces the results you are after. ... To do a wall angel you will have your back against the wall, head pulled back into a cervical rectraction position and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling then do angel arms up and down to the point where you cant maintain your back position. For most people they struggle to get above 90 degrees at the start. If you have jaw pain or clicking and would love a free handout, comment JAW below so I can personally help you out with some extra advice.

13.01.2022 Looking for a physiotherapy clinic that offers a great structured mentoring programme Want to quickly transform into a physio super star Want to be free every weekend plus a long weekend every fortnight ... Want a winning small team culture where we help each other and celebrate wins every day Well no further This is the best opportunity out there for any physio who wants to be the best physio possible and positively change their patients lives. Head to https://elitephysio.com.au/careers/ to find out more NOW

12.01.2022 I wish I could wave a magical wand and solve our patients problems instantly. I wish I could erase the years of all those micro strains and the ingraining of bad posture and movement habits. I wish I could get rid of all the previous flare ups and rewind time back to the very first incident of pain so that our patients could get the best advice the first time. Unfortunately though that magic wand or time travelling machine doesnt exist. I cant instantly resolve all the con...tributing factors that have crept in over years in that first 60 minute session. But exactly as Socrates said, without labor nothing prospers. If you dont put the effort in, you wont get the results you want. But trust me, in the health world, its the results that dont come easy that you really want to achieve. Those are the results of not being limited by pain, not being restricted in abilities and not being isolated by fear of injury.

12.01.2022 ~ Pregnancy ~ Tips to reduce back pain Pregnant? Have a sore back? Worried about getting back pain during pregnancy?... Then watch this incredibly important video as I’m going to show you the 3 simple exercises I loved doing myself when I was pregnant and I always give to my pregnant patients to ensure they can enjoy their pregnancy rather than be weighed down with back pain. Being pregnant is supposed to be an amazing time - you are growing a little person inside of you, all those thoughts about decorating a nursery, buying baby clothes, picking out names and so on. The problem is that many mum’s limp through their pregnancy due to crippling back pain. It’s pretty hard to enjoy the moment when you have sharp back pain and potentially even pain down your legs. It might limit your ability to work. If you already have one or more kids, this back pain can make everyday a massive chore to interact with those kids whilst growing a baby on the inside. Pregnancy belts get thrown out there as a solution but they are incredibly uncomfortable is you are sitting and, pending on how quickly you are growing, you quickly grow out of them. If you are pregnant and have a sore back and would LOVE a free handout, comment BACK below so I can personally send you this amazing free handout I just created plus help you out with some extra advice.

10.01.2022 ~ 3 Cycling Tips To Avoid Numb Hands ~ Cycling tip 1: Drop the seat 10mm... This is honestly one of the simplest ways to ensure you put more weight through your bottom and legs and less through your handle bars. Once you’ve dropped the seat 10mm it will be easier to concentrate on staying light through your hands whilst your strength improves. Then as you feel you are able to stay light through the handlebars for the whole time you can lift the seat back up a few millimetres and start training again in that position and so on until you are back at your original height. Cycling tip 2: Keep a small bend in your elbows It’s hard to rest on something if you have to keep your elbows bent. So this ninja tip is great to ensure you aren’t resting on your handle bars as hard. How much elbow bend I hear you ask? About 20-30 degrees is optimal. If you find it hard to remember you can do it for intervals or perhaps even run some strapping tape down the inside of your elbow while it is in the bent position. Then every time you try to go straight the tape will pull on your skin and give you a little reminder. Cycling tip 3: Do a thoracic prayer stretch first. Unfortunately modern life means many of us spend a lot of time on computers, laptops, phones and sitting for long periods of time. All this tends to make us all a bit stiffer in our upper backs - even if you can’t feel it. The problem is once you are in your cycling position this stiffness puts more pressure on your neck and shoulders and that pressure is then transferred down to your hands. Doing this simple stretch prior to going for a ride will loosen you up a bit and even better you do it almost in your ride position. So you want to have a stick - similar to a broomstick and kneeling next to your couch, bed or even a box like we are using. Sink your bottom back towards your heels then bend your elbows to bring the stick back over the top of your head.

10.01.2022 Got hip bursitis Cant sleep Struggle getting out of a chair watch this incredibly important video to avoid making it worse by doing these 4 common things. Want a free handout on these 4 things to avoid and never forget them again... Just type HIP below and Ill send it through personally.... Hip bursitis is a massive problem and affects lots of people from the eldery, to the pregnant mum to be, someone whos trying to get fit, someone whos work hours have just suddenly spiked or even just after having a massive binge session on Netflix. All of a sudden its hard to get comfortable in bed at night, you are tossing and turning and cant lie on your side. It becomes a struggle then to get out of bed or even just to get out of a chair after youve been sitting for a while. If you are one of the incredibly amazing people getting more active right now, pain can be a horrible set back and all of a sudden you see all of your hard work slip away. If you have hip bursitis or perhaps you are noticing a bit of a pain in your hip you need to get this free handout so you never make the 4 mistakes Ill discuss next again. Just type HIP below so I can personally send you the amazing handout I just created.

10.01.2022 Either write something worth reading or do something worth writing. - Benjamin Franklin

10.01.2022 Hip bursitis is not fun for anyone but oftentimes these common mistake actually make it worse and last longer. Always stand on 2 feet with even weight. NEVER stand with all the hip popped out to the side or legs crossed over. These positions squish the bursa and gluteal tendon hard into the hip bones which causes more damage and more pain. Standing on two feet slightly apart is the best option but you will find it hard to remember so make sure you tell your family to let y...ou know when you arent standing properly. If you have hip pain make sure you type HIP below so I can send you a free copy of these must avoid mistakes so that you never make them again and can start on the road to recovery. Ill personally send through all the plans and will answer any extra questions you may have. I honestly really want you to get rid of this pain and back to doing all the things you love and more. You dont have to put up with hip pain. We get great results all the time with hip bursitis. We hear from many patients that they have put up with the pain, changed their lives and relied on medication and injections for nothing more than short term relief if they are lucky. Our patients are often amazed by how easy it is to get relief and feel empowered when they learn some simple tricks to quickly and easily settle down pain on their own.

09.01.2022 ~ Our Clients ~ Regardless of your age and current physical condition, a physiotherapist can help you identify problematic body movements and help you adjust them to ones that will preserve pain free movement for as long as possible. It is the Elite Physio way to make sure our clients can recover 100% and become pain free sooner rather than later!... It is very important to realise that education on healthy body movement is best obtained before you wind up with an injury or need surgery to correct a problem created by incorrect movement. Our Physio's are always trained to the highest of their ability so that we can create aways for your benefit from our services. Many people today do not realize that physiotherapists have a great deal of important information about how the human body moves. Rather than just go to a physiotherapist after being injured, you can and should consider seeing one beforehand. We would Love to see you at Elite Physio!

09.01.2022 Advanced knee exercise #1: Explosive crab walking Crab walking is a really popular exercise at the moment but it has way more potential than just doing a slow sideways shuffle. We love using crab walking because it gets your glutes going which is super important for knee pain and it combines it all in a nice squatted position which means you have to concentrate on multiple things all at once. ... But what you really want to get your crab walking to, is the point where it is an explosive, almost jumping movement to best stimulate moments when you have to quickly step to the side. We prefer to have the mini band down on your forefoot to maximise the glutes. Then you want to quickly drive out to the side with a quick catch up step. The same principles as crab walking apply - dont let your feet flick together and dont drag your feet. If you have knee pain, comment KNEE below so I can personally help you out with some extra advice.

09.01.2022 ~ SHIN SPLINTS ~ Tried different shoes, orthotics and so on but still struggling to get relief Or perhaps looking for a solution that gives you the freedom to wear the shoes you want ... Then make sure you watch this incredibly important video as I’m going to tell you my 3 favourite exercises to get you on the road to recovery right now. If you’d love these exercises in an amazing free handout then just comment SHINS below so I can personally send it through to you and help you out with some extra advice. I’m Gabbie from Elite Physiotherapy and it is my passion to help as many people as possible live the lives they want without the disability and burden of pain. I love running but I hate shin splints. I feel this pesky pain is a big contributing factor to many people stopping exercises. The problem is that you can stop and rest and the pain will go away but then as soon as you start exercising again you get hit with the same injury again and again. If you get shin splints and would love the free handout I just created, comment SHINS below so I can personally send it through to you and help you out with some extra advice.

08.01.2022 ~ Hot Tip number 1 ~ Stuck bent over due to a dodgy back Try this out ... Picture this You are bent over unpacking the dishwasher then BAM you have 10/10 severe low back pain. You are stuck bent over and can’t move due to the agony. You need to move to get help and the longer you stand there the worse the pain gets. And chances are you are holding your breath in Let’s get into why holding your breath in is the opposite of what you want to do Most people have heard that your stomach muscles form part of your core muscles that help your back. When you breathe in what happens is that your diaphragm, which sits at the bottom of your ribcage between your lungs and stomach, should contract and push your ribs out to the side. When you then breathe out it will relax and your stomach muscles may also contract to help push the air out. So in essence if you hold your breath in you will have less of your core active. But let’s go 1 step further. That breathing style is what happens when we are nice and relaxed. When we are stressed, being chased by a tiger or when you’ve just experienced that 10/10 pain you change the way you breathe in. Instead of using your diaphragm you use muscles that attach to your neck and the long muscles down the middle of your back. These long muscles in your back can further compress your back causing more pain. So to sum it up if you hold your breath when in this bent over 10/10 pain state: 1.You turn off your core muscles 2. You put more pressure on your sore back So the next time you have severe back pain and stuck bent over try breathing out before you start moving then continue to breathe out as you continue to move. If necessary even use your hands to walk yourself back up your thighs. It won’t cure you and have you instantly cartwheeling down the hallway. But it can make those movements a lot more comfortable.

08.01.2022 ~ Tennis Elbow ~ Tried getting treatment for it but never really got any relief? Then watch this incredibly important video as I’m going to share a case study that we see all too often of someone who had put up with tennis elbow for years when it wasn’t actually tennis elbow despite everything that the scans and experts said. ... Tennis elbow tends to be a name that gets thrown out there all the time for any pain in the general elbow region. Oftentimes people have cortisone injections, blood patches, wearing braces and so on to try and get relief but nothing really lasts. They try physios, chiros, massages, acupuncture, doctors, surgeons and so on but never really get anywhere. If you if any of this sounds familiar or if you have been told you have tennis elbow, comment ELBOW below so I can personally help you out with some extra advice.

08.01.2022 For years there hasnt been a great way to tape for shoulder pain. You see the shoulder is an incredibly mobile joint and all previous taping with rigid tape just pinned it down so you couldnt really move. When rocktape came onto the market we were all hopeful it would give us the solution we were looking for but unfortunately it didnt live up to expectations. Thankfully though in recent years some clever physios in Melbourne have developed active tape. This tape is litera...lly like taping a piece of theraband to your shoulder. It gives you the elastic recoil tendons need when they are recovering from an injury. Now I know rocktape does stretch and recoil a bit but the difference between rocktape and active tape is a bit like the difference between a normal sock and a compression stocking. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

08.01.2022 Must do shoulder exercise #2: Chest opens Flexible mid backs with nice open chests is incredibly important for shoulders. More often than not we see patients with rounded shoulders and hunched upper backs. This posture means that the actual shoulder joint and rotator cuff muscles need to do more work which will eventually lead to overuse issues, bursitis and potentially tears. ... To do chest opens you need a piece of theraband or a light powerband and a small ball or cushion. Kneel down on your leg closest to the wall with that hip on the wall and the other leg in front. Position the ball between your front knee and the wall. Lift both arms up to 90 degrees holding onto the band and have them against the wall too. Then stretch the band apart by turning your body away from the wall. You need to make sure your hip doesnt come off the wall and that you dont drop the ball between your front knee and the wall. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

08.01.2022 You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. - Dr. Seuss

07.01.2022 Dont cross the legs when sitting I know it might feel more ladylike but crossing your legs over the top of each other, or even having your knees together and feet apart, isnt great. These positions again cause increased pressure of the bursa and tendon on the bone and will cause further pain which will ultimately make you weaker. If you have hip pain make sure you type HIP below so I can send you a free copy of these must avoid mistakes so that you never make them ag...ain and can start on the road to recovery. Ill personally send through all the plans and will answer any extra questions you may have. I honestly really want you to get rid of this pain and back to doing all the things you love and more. You dont have to put up with hip pain. We get great results all the time with hip bursitis. We hear from many patients that they have put up with the pain, changed their lives and relied on medication and injections for nothing more than short term relief if they are lucky. Our patients are often amazed by how easy it is to get relief and feel empowered when they learn some simple tricks to quickly and easily settle down pain on their own.

06.01.2022 ~ Plantar Fascia Recovery ~ 3 Secrets to 10X Plantar Fascia Recovery Want to know 3 secrets about how to get rid of plantar fascia forever and 10X the recovery?... Then watch this incredibly important video to learn these 3 secrets and finally get rid of plantar fascia pain for good. I love the fact that I see so many people now getting out there and going for walks and runs. It’s amazing as exercise really is the best drug for so many problems. The problem is though, many aren’t used to this sudden spike in activity and the niggles are starting to sneak in.Those first few steps out of bed in the morning are agony. Being barefoot or in pretty shoes is a thing of the past and instead you are permanently strapped into joggers. And then, worse of all, you need to stop being active as the pain just gets so bad. If this sounds like anything you’ve experienced before type FOOT below and I will come back and personally help you out with some advice.

05.01.2022 ~ HOT TIP~ How to move easier with severe back pain Ever had such severe back symptoms and can’t move ... Maybe it was unpacking the dishwasher or just turning around and then bam... Then this incredibly important video as I’m going to talk about 1 simple tip to move a bit easier when in this state. Back pain is a massive issue. It’s the most common type of pain. Over 80% of people are going to have back pain at one stage of their lives. And of those people over 80% of them will continue to get relapses again and again. Back pain ultimately stops you from doing the things you love but it can also greatly affect your income by preventing you from working the roles you want to do. It doesn’t have to be like this. At Elite Physiotherapy we’ve created an amazing way of helping people understand their pain, get better and ultimately get rid of it. This system of treating pain is based off the copious and ongoing research we do on the topic along with the work we do with our health professional mentors both in Australia and around the world. Our patients are always surprised by how different we are to standard physiotherapists and love the results they get. Now let’s get into it.

05.01.2022 Must do shoulder exercise #3: Forward and lateral raises Most people have heard of the rotator cuff muscles. They are important muscles that help centre the ball of your upper arm bone into the centre of the shoulder joint. But what you probably didnt know is that the humble forward and lateral raise is one of the best recruiters of your rotator cuff. Even better is that you can train yourself to not cheat through your lower back so they too will help with upper b...ack flexibility. What I want to show you today is exactly how we like to train these to ensure no cheating occurs. To do this we use a wall behind your back but as you improve you should be able to do them without the wall. What you are going to do is have your back on the wall with your feet slightly out. Then flatten your lower back on the wall but tilting your pelvis using your abdominals and glutes. Then you either do arm movements in front of you or to the side of you until 90 degrees. Pick a weight that is a challenge but you can still maintain your back position for. If you have shoulder pain, comment SHOULDER below so I can personally help you out with some extra advice.

05.01.2022 Have a clicky or problem jaw Cant bite into an apple or eat a nice juicy steak Then this incredibly important video as Im going to show you a really easy self release you can do to help stop the clicking and pain.... Jaw problems are a lot more common than many think. The real problem for anyone with jaw pain or clicking is that they dont really know who to ask for help - their GP? Their dentist? Then the problem comes down to the treatment. The jaw is just like any other part of your body - its influenced by everything around it. But more often than not jaw pain treatment purely focuses on the jaw so it misses all the other contributing factors that cause the jaw problems to keep coming back again and again. If you have jaw pain or clicking and would love a free handout, comment JAW below so I can personally help you out with some extra advice.

04.01.2022 For so many people the ceiling of success is pulled down so low due to the limitations they put on themselves. I could never do that is by far the worse thing to say. It might be hard to do something, there might be a lot of steps and things to do first to achieve that something and it might require a lot of perseverance from you BUT there is no reason why you cant do it if you focus, follow and plan and commit. We know both from experience and from the research that pati...ents who have goals that are outcome based (eg walk around the goose ponds) and not symptom based (pain free) achieve greater and more lasting results. So next time you see someone for your health, tell them your big, audacious, scary goal that, deep down, really means the world to you. It might be being able to sleep in any hotel bed without fear of flaring up your neck pain or wearing high heels on a night out or even doing a marathon. If we know what you really want to be able to do in your life, we can make a plan to get you there and motivate you every step of the way. See more

04.01.2022 ~ Hot Tip number 2 ~ Stuck in bed due to a dodgy back Try this out ... Picture this You have a bad back and need to get out of bed but know it will really hurt. What do you do? Chances are you hold your breath in then grimace out of bed Let’s get into why holding your breath in is the opposite of what you want to do Most people have heard that your stomach muscles form part of your core muscles that help your back. When you breathe in what happens is that your diaphragm, which sits at the bottom of your ribcage between your lungs and stomach, should contract and push your ribs out to the side. When you then breathe out it will relax and your stomach muscles may also contract to help push the air out. So in essence if you hold your breath in you will have less of your core active. But let’s go 1 step further. That breathing style is what happens when we are nice and relaxed. When we are stressed, being chased by a tiger or when you’ve just experienced that 10/10 pain you change the way you breathe in. Instead of using your diaphragm you use muscles that attach to your neck and the long muscles down the middle of your back. These long muscles in your back can further compress your back causing more pain. So to sum it up if you hold your breath when in this bent over 10/10 pain state: 1. You turn off your core muscles 2. You put more pressure on your sore back So the next time you have severe back pain and need to get out of bed try breathing out before you start moving then continue to breathe out as you continue to move. If necessary even use your hands to push yourself up on your bed. It won’t cure you and have you instantly cartwheeling down the hallway. But it can make those movements a lot more comfortable

02.01.2022 I love this quote. It applies to so many aspects of life. It applies to our patients who want to get rid of their injuries for good. It wont be easy but in the long run, especially when you consider the cascade of things that happen even after a simple muscle strain, the effort is 100% worth it to get rid of you pain forever and not be another average negative statistic. And it applies to us, the Elite Physio team. We hold ourselves up to high standards. We dont want to b...e the rough enough is good enough health professionals that seem to be flooding the world. We want to do it right the first time and every time getting every patient exactly to their goals and beyond. We train hard and we get feedback constantly on our performance. But the end results are 100% worth it. Helping patients who thought all hope was lost recover is worth it every time. Its what drives us. And whilst the continual training and feedback isnt always easy, we know its worth it for us, our patients and the community. See more

02.01.2022 Pregnancy exercise #1 ~ Seated thoracic rotations ~ This exercise addresses your upper back flexibility. Upper back flexibility is not only really important during pregnancy to limit back pain and rib pain BUT it’s super important for once you have bubs and you will be spending a lot of time hunched over trying to bottle or breast feed them. ... To do this one you are simply sitting on the edge of a chair. Have your feet and knees as close together as possible. Put your hands on your breastbone. Then, concentrate on keeping your belly button pointing forwards as you turn from your breastbone. If you already have a big pregnant belly that is touching your thighs when you sit, you shouldn’t feel your belly moving on your thighs when you do this. Where you should feel it working is around your bra strap region. For the best outcomes with this do 10 twists breakfast, lunch and dinner. If you are pregnant and have a sore back and would LOVE a free handout, comment BACK below so I can personally send you this amazing free handout we have created plus it could help you out with some extra advice.

01.01.2022 We want to wish you a very HAPPY and SAFE Easter! May the Easter Bunny fill your bellies with delicious treats and my your hearts be filled with love and fun. We will be back in the office one Tuesday the 6th of April.

01.01.2022 The day will be what you make it, so rise, like the sun, and burn. - William C. Hannah

01.01.2022 Regular people achieve amazing things everyday. Whats amazing is that my job allows me to witness these amazing things everyday. And I dont just witness them in patients, I also get to witness them in my employees. But, and its a big but, its not easy. It requires so much determination and grit to keep going even when the going gets tough and the easy option of quitting is sitting there right before you. But the important thing to remember always is that everyday people achieve the most amazing things and this extends to you too. You just have to trust you have the strength and will to get there and reap the rewards.