Exercise for Recovery in Sydenham, Victoria, Australia | Physical therapist

Exercise for Recovery

Locality: Sydenham, Victoria, Australia

Phone: +61 413 060 459

Address: 3 Manchester Drive 3037 Sydenham, VIC, Australia

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

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• Medical and health
• Medical centre
• Physical therapist

19.01.2022 R u ok? Today is R U OK? day what a fantastic initiative and it is something quick and easy we can all do within our network to check in and start the conversation. Sometimes a talk with a friend/family member is all we need, so get the conversation started.... So to our Exercise for Recovery network we are asking R U OK? Feel free to get in touch if for a chat we are always here!

19.01.2022 NEW STAFF MEMBER We would like to welcome our newest staff member Bailey to the Exercise for Recovery family. Bailey is a 10 week old cheeky Husky, for those interested see his bio below: - no relevant qualifications (sorry )... - likes to run, jump and play - no relevant exercise rehab experience (only 10 weeks old give him a break) - can’t talk (although he tries), but is a great listener - passionate, particularly around eating - always happy to see you If you would like your next session taken by Bailey, please get in contact and I’m sure we can arrange a special appearance

17.01.2022 Question Time As we hopefully near the end of Melbourne’s lockdown, we thought it would be a good idea to answer any questions you all have relating to your exercise/fitness/wellness journey and goals! We will do a weekly post answering all of your questions, so feel free to comment or private message us your questions and we will get through them ... PS: the photo has nothing to do with this post

16.01.2022 Great information about clicking, crunching, popping and other noises within knees and other joints for that matter. Noisy knees are normal knees

13.01.2022 Treating non-traumatic pain should always be in line with your goals as a client. Your health professional (whether they be an Ex Physiologist, physio, chiro etc.) should act as guide/coach instead of a ‘fixer’ and help develop a plan with you that you can ideally self manage Here is a great infographic by @YLMSportScience & Denkfysio to demonstrate the process

13.01.2022 Working from home at the moment and not sure how to set up your workstation? Join us tomorrow night at 7pm where we will be doing a FREE Live video with Momentum Performance Training on how to get your home workstation set up as good possible Comment with any questions, but check out the link below for all the details. Feel free to share this post with friends and family, all are welcome

08.01.2022 Another group of happy employees tailored to this afternoon, delivering another bulk order of our Laptop ErgoPacks Perfect for laptop users to get an ergonomic workstation setup whilst working from home or in the office and avoiding those aches and pains that come with being hunched over your laptop without a break! Get in contact if you or your employees are using laptops during these COVID 19 times and we can get your business and individual needs catered to now ... Contact me via PM or via email at [email protected] for more information or orders

08.01.2022 Working from home and struggling with pain? Optimise your laptop set up today with our extremely affordable ergonomic solution the Laptop ErgoPack! Don't wait any longer to feel great and get rid of those annoying aches and pains. It is the perfect solution for laptop users working from home or in the office to avoid those aches and pains that come with being hunched over your laptop without a break! Everything you need for that ideal ergonomic setup is included as pictured (aside from the laptop!). It is unbelievably lightweight (<1.5kg) and portable as it all fits in our laptop bag provided! Be quick and be one of the first 100 people to get in contact and get yourself an amazing 50% off our Laptop ErgoPack! Contact us now by sending us a PM for more information and to claim your 50% discount (first 100 only!!)

05.01.2022 Thanks to everyone who has sent through exercise/injury/health questions so far. Keep the questions coming we will be answering the first question tomorrow night for our weekly Q&A post

04.01.2022 Thinking of everyone and hoping all are doing as well as possible during our current lockdown! We are extremely grateful to be deemed an essential service and just wanted to post to let everyone know we are still open as per normal during this time and are still available to help people both in person in our clinic and via Telehealth. If you have any questions or have an ache/pain you would like to see the back of, feel free to get in contact and we would love to help you

03.01.2022 Disc Bulges/Herniations It is a pretty common thought that once you have a disc bulge or herniation that it is there for life and you need to ‘manage’ it, but the good news is that just isn’t true! According to a recent meta-analysis (Zhong Et al 2017) 2/3 of disc bulges/herniations resolve and de-bulge on their own! The other good news is that this often happens within a few months and not years. ... So if you have recently or in the more distant past been told you have one or multiple disc bulges, there’s more chance that is has returned to ‘normal’ than it remaining ‘bulged’. Your back/body is resilient and adaptive, so keep moving, exercising and doing the activities you love

03.01.2022 5 Steps to Optimise Your Home Workstation - in case you missed the live video check it out

03.01.2022 Answering your questions Q I want to get back into running, but I haven’t run in years. I am walking every day for 45 minutes or more with my dog, but I am not sure what is the best way to take the next step and start running. A Great question! A couple of things to consider when increasing the difficulty of any exercise regime is to try and make sure that you progress gradually and allow enough rest, this is to avoid excessive overload. A couple of strategies to use to... get back into running are below: - Interval training: short duration jogging, followed by longer duration walking or resting. For example 10 x rounds of 10 seconds jogging followed by 50 seconds walking. The shorter the duration of jogging the easier the session will be, so as your fitness improves make the jogging intervals longer (ie. 20secs jogging and 40secs walking/resting) to continue challenging yourself. - Continuous training: jogging for a set timeframe continuously, generally longer duration (ie. 20minutes continuous jogging). To begin if you need walking or rest breaks definitely take them throughout the session, but aim to get as much time spent jogging as you can during the session, and spend less time walking/resting as your fitness improves. With these two strategies you can choose either or use a combination of both, but pick what you enjoy the most as this will lead to doing it more often Also to begin start conservative and keep walking normally as per your routine, but replace 1-2 x walks with one of the above strategies. If completing more than 1 session per week initially, then make sure they are non-consecutive (ie. Monday and Friday, not Monday and Tuesday), to allow enough rest for your body to adapt to the extra load. We hope this gives you some food for though, but everyone feel free to get in contact if you need some more specific advice or ongoing help

01.01.2022 Degenerative meniscal tear (knee) study Lately there has been a lot of debate surrounding how warranted/effective knee surgery (commonly called a knee arthroscopy) for meniscus tears actually is. This study looked at a 5 year follow up with individuals who received arthroscopic partial menisectomy Vs placebo surgery (no changes made). RESULTS: APM (Athroscopic partial menisectomy) was associated with a slightly increased risk of progression of radiographic knee osteoarthri...tis without any additional benefit on knee pain, other symptoms or function compared with placebo surgery. So the people in the placebo group actually had be outcomes and had less associated risk of progression of radiographic osteoarthritis. Incredible findings Now this is not to say that there may not be situations where knee surgery may be a viable option for meniscus tears (ie where there is significant unresolved joint locking). Unfortunately a significant amount of these surgeries are still completed for the degenerative meniscal tears mentioned in the above study. Sihvonen et al. 2020, BJSM