ESP Physio. in Hobart, Tasmania | Physical therapist

ESP Physio.

Locality: Hobart, Tasmania

Phone: +61 499 110 036

Address: Hobart, TAS 7000, Australia 7000 Hobart, TAS, Australia

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• Physical therapist

25.01.2022 Hamstring strain injuries (HSIs) are common injuries in professional sport, and the musculotendinous junction the most frequently injured site. MRI shows that the tendon extends into the muscle belly and has increased awareness of the intramuscular tendon injury. Evidence suggests that clinical decision-making, based on achieving functional goals, is an essential element of successful rehabilitation.... A study by Taberner et al (2007) prescribed exercises for, and followed the rehabilitation of a English Premier League footballer who suffered a proximal hamstring intramuscular tendon injury during competition. The player returned to competition in 120 days and remained injury free 13 months later. Slide across to see isometric, strength and dynamic progressions in the tables #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #hamstringstrain #protocol #pain @ Hobart, Tasmania

23.01.2022 Yesterday morning, my friend @completebodyharmony invited me to a Women In Business (WIB) meeting. I found myself so inspired, as I was surrounded by so many talented, driven and independent women in their respective fields. A main message I took away from the meeting was the 'three D's'. ... Do Delegate Ditch This is so important. Why? It's important because it's impossible to do everything and to please everyone. Often, it is also necessary to make difficult choices. Creating time for yourself can mean getting uncomfortable. It can lead to delegating more, setting boundaries, and being more disciplined with distractions. Everyone is equally worthy of not only putting their business first, but themselves. Self care means less burn out, increased energy, more motivation and greater productivity. A confronting thing I've recently learnt is that sometimes a struggle to create space for self-care, can mean low self worth. That you believe what matters is what you achieve rather than you in your entirety. What if you change the phrase "It's not a priority" to "I'm not a priority". How does this change the way you think about your choices? Your needs matter. You are important. Micro moments that can help re-energise you include Play mood boosting music at breakfast time. Listen to a podcast whilst driving. Meditate for 5 minutes. Smile for no reason. Get some sun and vitamin D. Add vegetables or salad to your dinner. Say "no". Get some water therapy (see a former post). Practice being present in moments. Drink more water. Have a bath. Express gratitude or start a gratitude diary. Make time to exercise. Make time to message friends or family. Learn to love yourself and make you your number one! #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #biopsychosocial #psych #psychosocial #psychology #behaviour #motivation #selfcare #reducepain #reenergise #selfhelp

22.01.2022 Static stretching is an intervention historically recommended as a recovery method following exercise to prevent or reduce muscle soreness. Research assessing the effects of static stretching in basketball has revealed varied and inconclusive findings. Many authors (Montgomery et al. 2008) have compared the effects of static stretching on physical performance markers of basketball players with pretournament baseline values, with stretching having no significant effect on per...formance. These findings are supported by a review study by Calleja-González et al. (2016) advising against the use of static stretching as a recovery intervention for improving flexibility and reducing adhesions post competition. A small study in elite soccer players by Pooley et al. (2019) found that competitive soccer matches induce muscle damage, which may have detrimental effects on future performance within 2448 hours post match. The study found there was limited evidence to suggest static stretching would assist in the reduction of muscle soreness post exercise. Therefore, it can be argued that static stretching is not a beneficial recovery option for elite youth soccer players. #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #hamstringstrain #stretching #pain

19.01.2022 Business cards have arrived #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation

18.01.2022 These are 4 of my favourite exercises for athletes! Single leg sit to stands (light bottom taps - don't actually sit down!). Single leg hamstring bridges. OR Nordics if you have someone to hold your feet! ... Bridge shoulder taps! Inspired by @andrew_lock_strength Y Balance Test in 3 planes #esp #espphysio #eatsleepperform #prehab #strength #strong #singleleg #balance #exercise #active #physio #physiotherapy #physicaltherapy #injury #injuryprevention

18.01.2022 What do glutes and the ankle have in common? A study by De Ridder et al. 2016 on 133 U/11-17 male soccer players found that reduced hip extensor strength was a strong risk factor for lateral ankle sprains! During the study, 18% of players sustained a lateral ankle sprain, and glute weakness was found to be a significant predictor of such an injury!... As physiotherapists, we need to ensure that the entire kinetic chain is addressed in rehabilitation; all the way from the ankle to the glutes! #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #anklesprain #lateralsprain #glutestrength #gluteals #protocol #pain

15.01.2022 Lower Limb Tendinopathy Series PART 1 AETIOLOGY ... Slide credit to Dr. Sam O'Neill on Physio Network. Incidence - Gluteal Tendinopathy is the most common presentation, closely followed by Tibialis Posterior Tendinopathy (marked red as not in same study), Plantar Fasciopathy and Achilles Tendinopathy. Tendinopathy is more common than OA! I had a young, fit mum of two come into the clinic yesterday with anterior knee ache after ceasing a 6 week F45 Challenge with alot of plyometric exercise. She thought she had OA, when she only had Patellar Tendinopathy! Thorough subjective examination and patient reassurance is key. Who gets tendinopathy? Great question! The tendinopathy population mostly consists of runners, jumpers or agility athletes putting alot of vertical load through their tendons. As tendinopathy can also occur in response to changes in load, patients can include those living a sedentary lifestyle who have started to increase activity, or the athletic population with a sudden change in training volume. Where? We have tendons all throughout our bodies! Most lower limb tendinopathy's are insertional in presentation, with the exception of patellar and achilles - which can be in the middle of the tendon, or in both locations! Is it degenerative or inflammatory? Massive question. There is certainly evidence for both, with chronic inflammation being a feature of tendinopathy. The neurogenic inflammatory changes however, lead to pathological and cellular changes within the tendon matrix. It is probably easier explaining tendinopathy as a degenerative process of the tendon, as clients tend to rest when thinking of inflammation - and tendons (after initial rest), thrive off a progressive loading program! What does happen in the tendon at a cellular level? I'm so glad you asked! There are several stages of degenerative change in a tendon which include alterations to the tendon cell population (increase in tenocytes), disorganisation of collagen fibres, ground substance (PG & GAG) changes and neovascularisation (increased no. of blood vessels into tendon). The cause is mostly due to an imbalance in WEAR vs REPAIR e.g. LOAD

14.01.2022 A question I'm commonly asked by patients is "Is it ok to exercise on my injury?" Or "Should I push through the pain or stop?". ... I've found a little flow chart with a 24 hour rule that I like to go by. I hope it can help you too. A few things to consider include Is the pain due to a soft tissue or structural injury e.g. meniscus. (We can never be 100% sure what structure is creating a pain response, however the point here is soft tissue injuries may 'warm up' with exercise, structural injuries may become sharper pain as a session progresses). Therefore, is the pain tolerable? I'd suggest no more than a 4/10 for lower limb and a 2-3/10 for upper limb injuries. Does the pain stay the same, dissipate or worsen as the session progresses? Record times, movements and areas to provide to your physio. Can your exercise be modified, reduced in intensity, duration or load? Consider exercise substitutions until you find something you can do. This can also reduce secondary injury through compensatory movements. If you need to stop, how long until the pain disappears? This determines the irritability of a condition. Are there any other symptoms associated with your injury pre, during or post session e.g. redness, swelling etc? How do you feel the next day? Use the 24 hour rule to see if that level of exercise has been suitable #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation

11.01.2022 We all love a glute workout Would you like a good hack to utilise your gluteal muscles more efficiently? In a recent study, Lewis and colleagues (2018) found that placing a theraband around the feet during side stepping exercises, generated the highest gluteal activation (without increasing TFL activity) vs. band placement around the knees or ankles. ... If you don't mind lying down, Distefano and colleagues (2009) found that sidelying hip abduction and then a single limb squat produced more EMG activity in the glute med than band walks! Other great glute burning exercises include Hip thrusters Reverse lunges Bulgarian split squats Pulse squats Single leg bridges Glute ups Prone hip extensions Skydiver in prone Get your into shape with these

10.01.2022 Passing the blame often starts at an early age. We pass blame to escape the wrath of teachers, parents and to even socially impress our peers. Passing blame may be acceptable in some situations if something is truly not your fault. However there needs to be a time when individuals start to take some personal accountability. US based behavioural scientist, motivational speaker and author Steve Maraboli says 'blame is the water in which many dreams and relationships drown'. ... Here are a few tips on how to take accountability and what this can do for your mind, soul and being: 1. Focus on learning. Turn imperfections into opportunities. If you become aware of consequences to outcomes, you'll make better future judgements. 2. Stay in control. If you can accept responsibility for your actions, you hold the reins. Long term it helps cultivate healthier and more organised habits. It also makes you feel intrinsic success. 3. Focus on what's important. When you want to protect your pride, its easy to blame others for mistakes. But ask yourself, is this really what matters in life? 4. Enjoy happier, healthier relationships. If you are accountable for your own behaviour, friendships can flourish. Being open and honest about human fallibility facilitates stronger connections and improves your credibility. 5. Boost well-being. Use your energy and time to focus on fixing yourself. 6. End negativity. It takes alot of mental work, but if you're willing to accept responsibility when things go wrong and use this as learning and motivation, you can also take credit when all is well - and isn't that a lovely feeling! #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #psychology #psych #psychosocial #behaviour #accountability #responsibility #openmindedness #blame #positivity #positive

10.01.2022 Peter O'Sullivan and colleagues recently recapped on 10 basic MYTHS about lower back pain. These statements aren't always myths (yes I sent one of my patients for a scan once and she had a tumour), However they usually hold true in the majority of clinical cases. 1. LBP is usually a serious medical condition.... 2. LBP will become persistent and deteriorate later in life. 3. Persistent LBP is always related to tissue damage. 4. Scans are always needed to detect the cause of LBP. 5. Pain related to exercise and movement is always a warning that harm is being done to the spine and a signal to stop or modify activity. 6. LBP is caused by poor posture when sitting, standing and lifting. 7. LBP is caused by weak ‘core’ muscles and having a strong core protects against future LBP. 8. Repeated spinal loading results in ‘wear and tear’ and tissue damage. 9. Pain flare-ups are a sign of tissue damage and require rest. 10. Treatments such as strong medications, injections and surgery are effective, and necessary, to treat LBP. #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #pain #LBP #lumbarbackpain

08.01.2022 No-one likes experiencing neck pain, particularly those in a seated job with limited ability to move around during the day. Don't worry - there are studies being dedicated to look for solutions for your neck discomfort! Saeterbakken and associates (2020) concluded that daily bouts of specific, high intensity resistance training of the neck and shoulder muscles at the workplace, helped to reduce neck and shoulder pain and improve workers overall quality of life. ... The authors found that 2 x 10 min bouts were no more effective than one 10 min bout of resistance training throughout the day. They suggested that daily neck and shoulder resistance training may not only decrease, but possibly prevent neck and shoulder pain from occurring. #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #neckandshoulderpain #pain

07.01.2022 To Ice or Not To Ice? In 1978, Gabe Mirkin constructed the term RICE, which is still an acronym used commonly in first aid today. But what if I told you that there is no evidence that ice actually reduces the inflammation that occurs when we injure ourselves? Pretty mind-blowing This is the evidence that is still dividing clinicians today. ...Continue reading

07.01.2022 Working the unilateral lats. Exercise inspired by @andrew_lock_strength #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation

06.01.2022 The hamstrings are involved in a host of athletic motions that include running, jumping and kicking. Hamstring function is important to the performance of most sport-related activities, particularly when fast running is required. Injuries to the hamstring muscles compromise individual performance and team success in many sports.... Awareness of risk factors for hamstring strain injury (HSI) is an important component of athlete load management, injury prevention and return to play decision-making post injury. A 2020 systematic review by Green et al., found that of the 78 studies capturing 8,319 total hamstring strain injuries and 967 recurrences in 71,324 athletes, risk factors included older age, any history of HSI, a recent HSI, previous anterior cruciate ligament (ACL) injury, and previous calf strain injury. From the best evidence synthesis, factors relating to sports performance and match play, running and hamstring strength were most consistently associated with HSI risk. #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #pain #hamstringstrain

05.01.2022 Anterior cruciate ligament reconstruction (ACLR) patients often adopt loading patterns that reduce demands on the operated knee during bilateral tasks (both legs). A study by Sigward and colleagues (2018), which was summarised by the Aussie ACL guru @mickhughes.physio found that in a group of ACLR patients, the surgical limb exhibited significantly less peak flexion, less peak knee extensor movement, lower peak vertical ground force reaction and greater hip/knee ratios at bo...th the 3 and 5 month marks. But what does this actually mean? It means that even at the 5 month mark post op, ACLR patients compensate within their surgical limb in bilateral tasks, by asking the hip complex to work harder. This could imply that patients are either not given enough single leg strengthening exercises in early rehab, or they are not comfortable / strong enough to load the knee extensors on the surgical side. The message is this: a post op plan really needs to include a combination of bilateral and unilateral closed, and open kinetic chain exercises. Just because your athlete or patient looks like they might be squatting with even strength and weight distribution, it may not be the case #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #ACL #ACLR #anteriorcruciateligament #surgery #glutestrength #gluteals #protocol #pain #strength

05.01.2022 How posture affects disc pressure. It is well known that one of the most aggravating positions for a disc related injury is sitting. As @andrew_lock_strength pointed out in a recent post, most disc injuries are caused in a posterior or forward pelvic tilted position of the lumbar spine. ... This occurs when we do not sit with optimal posture, and slump, forcing pressure to the back portion of the disc. Of course this does not suggest that an excessive lordosis / anterior pelvic tilt is healthy for the spine either - the people in the clinic I see like this do not have very good lumbar flexion and have 'flat' looking segments in a neutral position. Take a moment to have a look at the different angles of sitting and the pressures this places through the spine. It may not be what you expected! Notice that with the reclined position, the individual has their bottom right back in the seat, creating a slight (and normal) lordosis! I know which position I'd rather be in if I had a career that required me to sit down all day #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #discinjury #sittingposture #posture #rehab #rehabilitation

04.01.2022 Was so good to be back at home today at @anytimefitnesskingstontas Had a great upper body session and smashed a PB on the rowing ergo. Covid what. #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #anytimefitness #gym #weights #strong #stable #nofilter @ Hobart, Tasmania

03.01.2022 New @bootique_bands booty band has arrived for my glute activation workouts, and I'm in love It's wide, has great tension, and non slip grip on the inside Bands are good for activation, but when ready, it's a really good idea to start incorporating heavier weights into training, such as bars and dumbbells. Exercises should be a mix of single and double leg to avoid compensation. Glute strength is so important for minimising injury to any joint in the extremities and tor...so. Glute strength has a strong correlation with prevention of ankle sprains I use my band when working out at home, and to activate my glutes before playing sport It's been a great week, as I also found these tights with an awesome waist design, and a @countryroad crop top at the op shop! I love sustainable fashion and recycling #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #injurymanagement #exercise #rehab #rehabilitation #sport #activity #active #bootiqueband #gluteactivation #glutes #bootyband #countryroad #opshop #sustainable

03.01.2022 Let me blow your mind with a post on the biggest organ most of us don't even know we have: Fascia. Fascia is huge. It is important. Fascia is ONE continuous network in our body; embryonically and anatomically!... Our single fascial system starts about 2 weeks into development as a fibrous gel that pervades and surrounds all the cells in the developing embryo. It is progressively formed by gastrulation and development into a continuous layer of tissue that lines everything from our muscles to organs! A (very) simple definition of what comprises fascia is: a collagenous network (collagen, elastin, ground substance etc) or extracellular matrix (ECM) + connective tissue = fascia. Although our fascia is continuous, we have superficial (under the skin), deep (covering muscle) and visceral (covering organs) fascia. Injuries to a variety of fascial tissues cause: a significant loss of performance in sports (Ljungqvist et al. 2008), and have a potential role in the development and perpetuation of musculoskeletal disorders including lower back pain (Wilke wt al. 2008). Fascia has such a huge role within our bodies at a biochemical and thus, systemic level. Swipe across to see all of the different factors that can influence the nature of fascia. Some of these include: Hydration and how much water you drink can affect the health of your fascia! Receptors in human fascial tissue are sex-dependent! Oestrogens may play an important regulatory role. Age-related alterations in fascial tissues include densification (alterations of loose connective tissue) and fibrosis (alterations of collagen fibrous bundles). Myofascial tissue that is stiffer or more compliant than normal has been shown to influence the magnitude of intermuscular force transmission and may have a significant effect on muscle mechanics (Yucesoy et al. 2007). In summary, fascia is pretty incredible. Some things we cannot influence (eg age related changes), but the aspects of your health, and thus fascia, you do have control over - you can look after #esp #espphysio #eatsleepperform #physiotherapy #physicaltherapy #physiotherapist #injury #exercise #fascia #rehab