Exercise Thought in Lilydale, Victoria, Australia | Physical therapist

Exercise Thought

Locality: Lilydale, Victoria, Australia

Phone: +61 3 9737 6665

Address: 12 Castella Street 3140 Lilydale, VIC, Australia

Website: http://www.exercisethought.com/

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25.01.2022 Thank you to June of Community Collabz and everyone who engaged with today’s Live

25.01.2022 @therunningcompany_lilydale is hosting a Body-Mind-Run webinar to keep our friends, families, clients and community healthy while we ease back toward post-COVID normality Sam will follow an all-star cast and share his: 1 Undergraduate research on isometric exercise for tendon pain, and 2 Postgraduate research on the effect of expectation on pain and performance You can join at 7.30pm on Thu 21 May from a device near you: https://us02Web.zoom.us/j/97812383844 Mtg ...ID: 87983844 #exercisethought #physiotherapy #lilydale

25.01.2022 How to prevent DOMS when resuming gym Future physio Tessa provides her tips With the gyms re-opening in Melbourne this week, it’s likely most of us will be experiencing ‘Delayed Onset Muscle Soreness’. DOMS is the muscle soreness you feel 24-48 hours after an intense workout, and is associated with feeling stiff, sore and less capable than usual. Typically, DOMS occurs due to increases in workout intensities, with unaccustomed exercises or with exercises comprised of ...lots of eccentric muscle contractions. So, what can you do to prevent it? Swipe to see! References: Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Coldwater immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, (2). Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403. Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7).

24.01.2022 A Physio Pearl from one of our future physios So you have been told you have Iliotibial band syndrome (ITBS), or maybe you’re experiencing pain on the outer side of your knee. What should you do? Well first step, probably not foam rolling. At least not how many claim it should be done. Now I am not against foam rolling, I want to make that clear. But in this case I still see many people advocating to roll out your ITB because it is super tight and will therefore lengthe...n with some deep rolling.2 This has been common place due to the original theory that ITBS was a friction injury. This meaning that it was so tight, it was rubbing back and forth against other structures to cause pain.1 So in theory, if you could lengthen it you would have a decrease in pain.2 Well yes and no. That theory has since been overlooked, and it is now known that this is a compressive injury.1 So yes, whilst the ITB does get tight, it is compressing on structures to cause the pain. What happens when you foam roll? You are compressing muscles/ tissue/ fascia. In this case, you are further compressing an already compressed and irritated structure. What does this mean? More pain! And besides, this band is incredibly strong! Will you really have any effect with a foam roller or even massage on the band itself? Probably not, just more compression.2 However, where foam rolling can be effective is to roll a little higher at the glute muscles, particularly on the side of your hip. Rolling this can be effective and has been shown to increase the range of motion an otherwise ‘tight ITB’ can prevent.2 This can be great for some short-term relief, but what is the cause of your pain? Well, your Physiotherapist can provide you with an individualised assessment and treatment plan to understand why your ITB is compressing this way and rid you of that nasty outer knee pain. 1. Fairclough et al 2007. Is iliotibial band syndrome really a friction syndrome? JSMS 10(2), 7476. 2. Hall & Smith 2018. The Effects of Acute bout of Foam Rolling on Hip Range of Motion on Different Tissues. IJSPT, 13(4). Lewis Jaksic, Student @exercisethought https://www.homebasept.com/foam-rolling-the-it-ban See more

24.01.2022 Thanks to @therunningcompany_lilydale for our Christmas present @_finska is gonna make Christmas fun! We decided to have a quick game when a client was running late

24.01.2022 A beautiful infographic produced by our physio intern, Michael #exercisethought #physio #lilydale @ Exercise Thought

23.01.2022 Essential care & COVID-safe behaviour There is reasonable expectation that the current trajectory of COVID-19 cases in Victoria will see us reach a new peak. Fortunately, Exercise Thought is well prepared to continue delivering physiotherapy. There are 3 reasons why we feel prepared. 1. The COVID-safe app. Many of our clients and referrers are using the COVIDsafe app. Using the COVIDsafe app helps to keep users and our community safe by quickly notifying anyone who has been ...in contact with a confirmed case of COVID-19. We encourage everyone to download the app. 2. Our clients are being proactive. We are proud that so many of our clients are continuing to practice physical distancing, sanitise their hands and make responsible decisions. Some of our clients have started to get tested (even though they have no symptoms - we checked) and have all returned negative results. 3. Tele-health is ready to go (if we need to revert to lockdown). The scientific research on tele-health physiotherapy (video consultations) is clear. A) The diagnostic accuracy of video consultations is equivalent to physical consultations. Physiotherapists and other health professionals agree that diagnosis hinges on a patients history and that a physical examination (and radiographic imaging) confirms or denies that history-guided diagnosis. Video consultations are easy to use. Sam Sukes 84yo grandmother recently learned how to use FaceTime using an iPad. A client in her mid-70s recently learned to use GoToMeeting. Medicare recognises that accessibility of these tools and recently released a statement in support of their use in everyday practice. C) But what about the hands-on assessment? Good question. We first encountered this problem when delivering a series of six video consultations to a client with a knee injury who lived in rural New Zealand (2-hours from the local physio). The client was able to palpate (examine by touch) their own knees and inform me of what they observed. The side-effect of this technique is that the patient becomes more aware of their body and better able to monitor their progress between consultations. Exercise Thought is ready to serve you. Be well.

22.01.2022 Running with osteoarthritis Good news from future physio Lloyd Evans

22.01.2022 Happy Monday!

21.01.2022 Gurus remain available - ask for Bec & Steve

21.01.2022 Side planks for strong glutes! Future physio, Lloyd, found this gem to help one of our clients in rehab Gluteus medius strengthening is recommended in many rehabilitation protocols especially for many hip & knee related pathologies, but which exercises activate the gluteus medius the most?? How often have you seen individuals perform a traditional BW clam shell prior to a lift with reasoning that they are increasing there glute activation? Are they choosing the most appr...opriate exercise? Is the traditional clam shell the most appropriate exercise for rehab? Or glute med activation? If the individual has a low level strength then yes it may be but if the purpose is to increase glute med activation then there are many more to choose from or the clam shell can be modified as shown above. Adding a TheraBand to the clam shell will increase the glute med activation but adding a band to side lying hip abduction & plank w/ hip abduction for example will also increase it’s activation By knowing the %MVIC of the gluteal musculature that occurs during various exercises, potential for strengthening of the gluteal muscles can be inferred. Additionally, exercises may be rank ordered to appropriately challenge the gluteal musculature during rehabilitation. References: Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T. K. (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International journal of sports physical therapy, 6(3), 206223.

21.01.2022 Exercising Thought for back pain #exercisethought #physio

21.01.2022 Encouraging everyone to boost their immune system at this time with fresh air, sunshine & physical activity We are following the Prime Ministers latest announcement in reducing the duration of our private and group consultations to 30-min (continuing with our proactive measures of containing classes to two clients per class, sanitising surfaces frequently, providing video consultations for those in self-quarantine and self-isolation, and encouraging people to keep themselves healthy during this time) Together, we will get through this #dotherightthing

21.01.2022 I’m Yours by Jason Mraz rewritten as a Physio Pearl about non-surgical knee rehab More videos at https://www.youtube.com/channel/UC3kl8jLmxjkRNhxQaGjhQqw

20.01.2022 Physio tip from one of our post graduate students Christina Pellegrino. Plantar Fasciopathy. What is it? Previously known as Plantar Fasciitis, Plantar Fasciopathy is a common condition affecting the heel and inner arch of the foot. The Plantar fascia is a long, thick, fibrous structure that attaches from the heel bone, the calcaneus, running along the sole of the foot to join the ligaments of the toes. Some of the key functions of this structure is to support the arches of t...he foot, and shock absorption as we walk or run. Plantar Fasciopathy is typically an overuse injury. It is often described as a sharp or stabbing pain under the heel of the foot. This pain is often worse in the morning when you first get up, or after getting up from sitting or resting for a long period of time. Treatment of Plantar Fasciopathy is unique to each patient and its best to consult your physiotherapist find the right treatment plan for you. Some techniques that may be used to help support of the arch include taping and foot orthotics. Your physiotherapist may also provide some manual therapy such as massage or mobilisation of the surrounding joints to help reduce pain and increase movement. Activity modifications can also play an important role to ensure you are not continually overloading this structure. High load strength training has also been shown to help reduce symptoms of Plantar Fasciopathy and may be incorporated as part of your rehabilitation program. References available on request

20.01.2022 https://lowbackpaincommunication.com #exercisethought #physiotherapy #lilydale

20.01.2022 One week to go! Christmas is just seven days away. The countdown is on! Exercise Thought will be closing at 6.00pm on Wednesday 23rd December and will reopen at 9.00am on Monday 4th January. We would like to wish our wonderful patients and referrers a very Merry Christmas and a wonderful and safe New Year. May 2021 bring good fortune to you all.

20.01.2022 Heres a quick PSA in light of tonights announcement that the state of VIC will continue with only essential services from tomorrow in an effort to slow the transmission of COVID-19 We will post regularly as more insight becomes known We will get through this together - social distancing, hand hygiene & a calm proactivity are critical measures to optimise the health of ourselves and our fellow humans

19.01.2022 Youll be please to know that Exercise Thought is findable on Google by searching physio near me and...umm...chinese takeaway Maybe we should diversify We remain open for urgent care. 90% of our clients are presently accessing telehealth physio for private and group consultations For all your takeaway needs, we recommend Enthaiced Thai, which is three doors down Bom Gosto Caf is our favourite for morning coffees #exercisethought #physio #lilydale

19.01.2022 Do you need a scan for your back pain? Many people think they need a scan to know what is causing their back pain BUT did you know Many ‘problems’ identified on scans are in fact NORMAL and NOT the source of your pain!1, 2 It is MORE EFFECTIVE for physiotherapists to provide treatment that relates to your symptoms and experience, than to your scan.2... Scans can be misinterpreted, leading to unhelpful treatment that does not help you to achieve your goals.1 Scans can be CONFUSING and hard to understand, leading to FEAR about your back that stops you from moving1 and BACKS LOVE MOVEMENT and activity to keep them healthy!2 So speak to your physiotherapist before you get scanned, you might save time, money, and even achieve a BETTER RESULT from treatment! 1. Darlow, Ben, Bruce B. Forster, Kieran Sullivan, and Peter Sullivan. "It Is Time to Stop Causing Harm with Inappropriate Imaging for Low Back Pain." British Journal of Sports Medicine 51, no. 5 (2017): 414. 2. Flynn, Timothy W., Bitt Smith, and Roger Chou. 2011. [Commentary on] Appropriate Use of Diagnostic Imaging in Low Back Pain: AReminder That Unnecessary Imaging May Do as Much Harm as Good. Journal of Orthopaedic & Sports Physical Therapy 41 (11): 838-46 Article: Maddy Dawson, Physio Student at @exercisethought Image: https://www.medicalnewstoday.com/article

19.01.2022 What did we do to deserve such generous clients and referrers? We are deeply thankful to have shared 2020 with you all. Thank you and Merry Christmas

19.01.2022 COVID-19 response webinar update for Primary Care and Allied Health Practitioners. TODAY, 11.30am AEST. Professor Michael Kidd, Frances Rice (Senior Nursing & Midwifery Advisor) and Dr Anne-Marie Boxall (CAHO) will provide a 30 min update. Details below. https://publish.viostream.com/app/s-n7c8q9u

18.01.2022 Thank you for your Google reviews

18.01.2022 Tips from future physio Tessa Martin There is good and bad news when it comes to low back pain. The bad? Approximately 10% of the population are affected, with more disability than other conditions. The good? It has a highly favourable prognosis, with pain and stiffness likely to decrease significantly within the first few days, and even more so within the first month! With back pain being so common, it is likely you have heard some unhelpful beliefs about its management. O...ne myth we want to debunk is that you should stop being active and just rest when you get this low back pain. Studies have shown that those with low back pain who remain active experience lower pain than their counterparts. Staying active with low back pain has also been proven to allow people to complete more of their day-to-day activities, whilst also leading to significantly fewer sick days needed from work. So, the bottom line? Stay active if you want less pain and to be able to maximise your activities! References: Dahm, K. T., Brurberg, K. G., Jamtvedt, G., & Hagen, K. B. (2010). Advice to rest in bed versus advice to stay active for acute lowback pain and sciatica. Cochrane database of systematic reviews, (6). Olaya-Contreras, P., Styf, J., Arvidsson, D., Frennered, K., & Hansson, T. (2015). The effect of the stay active advice on physical activity and on the course of acute severe low back pain. BMC sports science, medicine and rehabilitation, 7(1), 19. Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline from the American College of Physicians. Annals of internal medicine, 166(7), 514-530. See more

17.01.2022 Consultations and classes for clients, and clinical education for students (optional). About us We love people. We love getting to know our clients, not merely treating them. We love getting to know our referrers, and continually show our appreciation. ... We prize education. Our principal, Sam Suke, holds 3 physiotherapy degrees. We teach postgraduate and undergraduate physiotherapy students from 4 universities. Continual education is encouraged. We value the Lilydale township. Lilydale is rich in history, culture and nature. We seize every opportunity to join and support our local community. About you You love physiotherapy. You prefer high-value service to the churn-and-burn alternative. You want to earn a good living. About your experience We care less about your experience and your age and more about your character. Full-time preferred, part-time feasible

17.01.2022 Talking back pain with the Sams. Sam Rice is Head Physio at Werribee Tigers FC We worked together as Sports Trainers at the Western Bulldogs and served as student councilors for the Australian Physiotherapy Association back in the day. Welcoming you to join this Facebook Live to ask questions, make comments and get social

17.01.2022 A beautiful infographic about imaging techniques put together by our student, Lee Has your doctor ever ordered medical imaging tests for you and left you wondering what to expect? Each different imaging test works in a different way. They can take between 10mins to 2hours, may require you to lie, sit or stand in different positions, and are used to view and diagnosed a range of different bodily systems and structures.... UVA Radiology and Medical Imaging have created a fantastic infographic that clearly outlines what you need to know and what you can expect from each different imaging test. UVA Radiology and Medical Imaging. (2019). Different Imaging Tests, Explained. Retrieved from https://blog.radiology.virginia.edu/different-imaging-test/

16.01.2022 Thank you to our clients and referrers who have adapted with us to Stage 4 - telehealth is being welcomed by many, and face-to-face care continues for those most in need Thank you also to the Australian Physiotherapy Association for leading the way

16.01.2022 How to build (not break) bone Tips from future physio Lloyd Bone stress injury’s occur when there is an imbalance between bone damage (induce by mechanical load e.g. increase in running volume) and bone remodelling. Activities that increase the rate of bone loading much greater than what the body is use to may contribute to damage formation with subsequent progression to a stress fracture. Now this isn’t to say avoid heavy loading activities all together, it’s to emphasis... the importance of increasing load slowly with appropriate rest intervals. 10% - 20% increase in load every week is a good rule to slowly allow the body to adapt. A variety of intrinsic & extrinsic factors contribute to the development of a stress fracture. Intrinsic: Gender, Vit D deficiency, Biomechanics. Extrinsic: Sport or activity involvement, Training load, Training equipment, Environmental. Thus, management strategies need to be holistic and consider all the modifiable risk factors present. A physiotherapist can assist in developing a detailed management plan depending on the type of stress fracture the individual may have, which can be divided into high or low risk categories and therefore require careful management. Cosman, F., Ruffing, J., Zion, M., Uhorchak, J., Ralston, S., Tendy, S., ... & Nieves, J. (2013). Determinants of stress fracture risk in United States Military Academy cadets. Bone, 55(2), 359-366. Joyce, D., & Lewindon, D. (2016). Sports injury prevention and rehabilitation: integrating medicine and science for performance solutions. Abingdon, Oxon ; New York, NY: Routledge. See more

16.01.2022 Grateful to feature in the Community Collabz line-up, which engages local businesses to benefit our shared community - watch this space

16.01.2022 Thanks to our clients, staff and students for donating

16.01.2022 Dr Seuss & Sam (physiotherapist) share a birthday (today) To celebrate, a poem was written to introduce the style of Exercise Thought A few friends were gathered to showcase Exercise Thought (and eat cake together) Thank you to our practice manager for your directive and camera skills #exercisethoughtphysiotherapy

16.01.2022 Talking back pain with the Sam’s. Sam Rice is Head Physio at Werribee Tigers FC We worked together as Sports Trainers at the Western Bulldogs and served as student councilors for the Australian Physiotherapy Association back in the day. Welcoming you to join this Facebook Live to ask questions, make comments and get social

15.01.2022 Thank you to Snap Fitness Croydon and Damian Vanterpool for keeping our local community inspired and motivated during the gym hibernation We shared a tip for preventing and treating an overuse injury that weve seen more of since the uptake of home workout programs

15.01.2022 Nick from Bom Gosto Caf popped-in for a visit and some socially-distanced isometric squats today (great for the soccer off-season) Bom Gostos delicious dinners and quality coffees provided us and our fitout team with nourishing morale-boosts during the fitout Props to Nick, Jessie, Georgia & everyone at Gosto for reliably good grub - takeaway still available opposite Exercise Thought on Castella Street in Lilydale #lilydale #exercisethought #yarravalley

14.01.2022 Google knows all but cannot forget. 9-weeks ago, we opened Exercise Thought in Lilydale from where Sam is consulting full-time. Google Search and Google Maps can locate Exercise Thought. However, Google continues to tell clients that Sam Suke - Physio is located in Croydon. Weve contacted Google, completed two video verification conferences, verified the change via post and submitted all manner of security codes. We even enlisted Google Guru Grantie! Alas, Google fails to ...forget. Google Guru Grantie (a family friend) suggested that we teach Google about the new location by asking a number of friends (40 should do it) to type the phrase Sam Suke Exercise Thought physio Lilydale into a browser on one or two devices each. If youve been patient enough to read this caption, we ask that you please type Sam Suke Exercise Thought physio Lilydale into a Google search so that Google can learn that Sam is practicing in Lilydale. Thank you for considering this request. #exercisethought #physiotherapy #lilydale

14.01.2022 Thanks to @community_collabz for including @exercisethought in their line-up of Virtual Ventures, which showcases local businesses for the benefit our shared community We look forward to sharing some Physio Pearl ft. one of our most inspiration clients and a pinch of Frank Sinatra @hqcoffeevan @fearlesssunflowers @brooketaylormarshall @thepoleroom @jasminejourney @magouie @louieandthepride @rebecca.ieremia.healer.coach Watch this space

14.01.2022 Open Today, physiotherapy was included in a list of industries that remain open without change - good news for clients, referrers & our community #staysafe #exercisethought #physio #lilydale

13.01.2022 @therunningcompany_lilydale is hosting the Body-Mind-Run webinar in 2-days https://us02Web.zoom.us/j/97812383844 Mtg ID: 87983844

13.01.2022 Thank you to June of Community Collabz and everyone who engaged with todays Live

13.01.2022 Go Tiges Go Storm Go Tia What a weekend for sport Thanks to our Tiger-mad client Pam who brought us these beautiful roses

12.01.2022 Thanks to our clients & staff for donating The blood bank remains open in Stage 4 If any of our clients or community wish to join our tally, ask the Blood Bank to register you with Exercise Thought Physiotherapy or join via the DonateBlood App #physio #lilydale

12.01.2022 Isobel Ross kindly hosted Sam on the Peak Endurance podcast Isobel and Sam riffed on the effect that expectancy and words have on injury and recovery, and explored the Exercise Thought style of physiotherapy Thank you, Isobel. It was a pleasure.

12.01.2022 Im Yours by Jason Mraz rewritten as a Physio Pearl about non-surgical knee rehab More videos at https://www.youtube.com/channel/UC3kl8jLmxjkRNhxQaGjhQqw

11.01.2022 Thank you to Protinting - The Tinting Professionals for installing the frosting that will give clients and our second physiotherapist privacy during their consultations. Thank you to Paul and Chantelle, especially. Our first three-months at Exercise Thought has proven fruitful. High demand is necessitating a second physiotherapist - a move we are now ready for thanks to the frosting from @protinting_lilydale #exercisethought #physiotherapy #lilydale #local

10.01.2022 Today begins an outpouring of gratitude We will acknowledge everyone who enabled Exercise Thought to open We are one-month young and have served a steady stream of clients and referrers The words Exercise Thought were printed on a notepad that Sam Sukes parents gifted him for his first university placement as a physiotherapy student all those years ago. Exercise Thought is now the name of a practice, though you may prefer to consider Exercise Thought as an en...couragement - an encouragement to use the physical and mental gifts you are given for the betterment of your self and for the service of others. A village raises every company (and every child). This video is dedicated to the village who raised Exercise Thought. To the Suke and Gaulke families who enabled the fit-out. To the clients and referrers whose loyalty enabled the leap of faith. To the local businesses whose expertise enabled our beginning and our daily activity. To our Practice Manager & Chief Concierge, Sam M, whose patience and persistence enables much. Thank you, also, to those who remain patient as we steadily write our thanks for the recent wave of birthday and well wishes. Be well (and, of course, exercise thought). Sam & Sam

09.01.2022 Happy 93rd Birthday to John! We love seeing John in the clinic weekly for his Pilates class... we can only hope to be as fit and agile as John when we turn 93 years old!

08.01.2022 Talking back pain this Friday at 4pm Tune-in via Facebook

07.01.2022 Stories & squats What’s the key to diagnosis? What’s a great preventative exercise? All this and more in today’s Physio Pearl brought to you by SMB TV

07.01.2022 About us We love people. We love getting to know our clients, not merely treating them. We love getting to know our referrers, and continually show our appreciation. We prize education. Our principal, Sam Suke, holds 3 physiotherapy degrees. We teach postgraduate and undergraduate physiotherapy students from 4 universities. Continual education is encouraged. ... We value the Lilydale township. Lilydale is rich in history, culture and nature. We seize every opportunity to join and support our local community. About you You love physiotherapy. You prefer high-value service to the churn-and-burn alternative. You want to earn a good living. About the position We care less about your experience and your age and more about your character. Full-time preferred, but part-time is possible.

07.01.2022 Upholding social distance by not going to Francapelli but (gratefully) having this hair guru, Frank (who is local to Lilydale), come to us Full respect to Francapelli who has conducted themselves superbly at a time when every business must act responsibly for the greater good #lilydale #exercisethought

06.01.2022 Physic pearls from future physio, Elmie Have you ever noticed that you can experience different types of headaches? While they are a pain in the neck (pun intended), we can get some helpful clues about what is causing your headache and how to treat it, based on the way you describe your pain. While there are many different kinds, cervicogenic headaches are the most common. They typically occur secondary to a muscular or joint dysfunction stemming from your shoulders, neck,... jaw or temple. They can be triggered by awkward postures and movements something that is all too common when working from home! Research also shows that physiotherapists can effectively treat tension headaches, cluster headaches and migraines. Physiotherapy offers a variety of effective manual therapy techniques, strengthening and stretching exercises to address the cause of your pain. They are also excellent in providing great advice on how you can avoid your headache in the future.

05.01.2022 Flex or not to flex Tips from ET student and future physio, Cherry

05.01.2022 @therunningcompany_lilydale is hosting the Body-Mind-Run webinar in 2-days https://us02Web.zoom.us/j/97812383844 Mtg ID: 87983844

05.01.2022 You’ll be please to know that Exercise Thought is findable on Google by searching physio near me and...umm...chinese takeaway Maybe we should diversify We remain open for urgent care. 90% of our clients are presently accessing telehealth physio for private and group consultations For all your takeaway needs, we recommend Enthaiced Thai, which is three doors down Bom Gosto Café is our favourite for morning coffees #exercisethought #physio #lilydale

05.01.2022 COVID-19 restrictions mustnt dampen our joyful spirit or prevent us from engaging in play (even if unexpected). Research shows that we learn more quickly through play, and that positive emotion does reduce the pain of injury. Thank you to the family who chalked-up this hop-scotch puzzle outside their home #exercisethought #physiotherapy #lilydale

05.01.2022 Congratulations to Michelle for her amazing work over the last 2 days as support crew for the Cycle for Change Ride. We wish all the riders the best over the next 2 days! All proceeds of the ride go towards the Southern Cross Kids Camp Australia, an organisation that provides camps for kids who have been subjected to abuse and neglect. What an amazing cause. Great work Michelle!

03.01.2022 #stayhome this weekend to limit the spread of COVID-19, save lives & save livelihoods Exercise Thought will continue acting responsibly by spacing our consults, ensuring superb hand hygiene, sanitising every surface, delivering video consultations to clients who can achieve excellent clinical outcomes from home, supporting local businesses (Bom Gosto Caf Enthaiced Thai @pricelinelilydale The Running Company Lilydale) and encouraging everyone in our community to keep their bodies active this weekend to boost their immune systems whilst maintaining social distance #stayhome #exercisethought #lilydale

03.01.2022 Good news! Exercise Thought will make another step toward normality on Sep 28

02.01.2022 Pearls from future physio Lloyd Evans #exercisethought #physio Hip pain is common in active young to middle aged men and women. In general populations estimates of prevalence range from 7% in adolescents to 14% in older adults. First line treatment of hip joint pain usually comprises of conservative management. Surgical management may be included in order to obtain resolution of symptoms if conservative treatment hasn’t succeeded. Although pain outcomes for hip arthroscopy... appear positive, recent studies have reported reduced hip muscle strength and hip joint range of motion following hip arthroscopy. Rehabilitation should include hip muscle strengthening, restoration of neuromuscular control and unloading the damaged & vulnerable structures. References: 1. Christmas, C., Crespo, C. J., Franckowiak, S. C., Bathon, J. M., Bartlett, S. J., & Andersen, R. E. (2002). How common is hip pain among older adults. J Fam Pract, 51(4), 346-348. 2. Kemp, J. L., Collins, N. J., Makdissi, M., Schache, A. G., Machotka, Z., & Crossley, K. (2012). Hip arthroscopy for intra-articular pathology: a systematic review of outcomes with and without femoral osteoplasty. British journal of sports medicine, 46(9), 632-643. 3. Kemp, J. L., Schache, A. G., Makdissi, M., Pritchard, M. G., & Crossley, K. M. (2013). People with chondropathy have greater physical impairments than those without following hip arthroscopy. Osteoarthritis and Cartilage, 21, S274. See more

02.01.2022 Thank you A 2-min update on Exercise Thought

02.01.2022 June from Community Collabz has invited us to serve-up some Physio Pearl next Monday to keep you moving well and prevent injuries Thisll be a Facebook Live so your questions can be answered in real-time

01.01.2022 Tips about frozen shoulder from future physio Elmie Frozen shoulder, also called adhesive capsulitis, can be a challenging and painful condition. Symptoms include loss of range of motion in the shoulder joint, loss of strength, and pain. This can make simple tasks like washing your hair or hanging the washing incredibly difficult. Frozen shoulder can be described in three different stages. 1. Freezing stage:... In this stage, you will experience pain in your shoulder whenever you move it. Expect the pain to gradually increase as the tissue covering your shoulder joint (shoulder capsule) gradually becomes thicker and tighter. This will limit your range of motion in the arm. 2. Frozen stage: This stage is characterised by your pain improving, but your stiffness increasing. Daily activities can be very difficult during this stage. 3. Thawing stage: Your range of motion will start to return to normal in the third and final stage. Each case is different; however, most cases will resolve within 1-3 years’ time. While it is not fully understood how frozen shoulder develops, it is likely the result of an underlying inflammatory condition. Some research has suggested the following may be linked to acquiring a frozen shoulder: - Women > men - 40-70 years of age - Diabetes - Immobility - Hyperthyroidism - mastectomy - trauma to the shoulder - stroke - Parkinson’s disease Treatment for this condition is very individualised. It is always recommended that you consult your doctor and physiotherapist throughout your rehabilitation program. Your doctor may prescribe you NSAIDs for the pain or discuss with you the potential for corticosteroid injections. There is also good evidence to suggest that physiotherapy is useful in your rehabilitation. A physiotherapist may employ soft tissue massage, shoulder and thoracic joint mobilisations, dry needling and, of course, they will prescribe you a tailored exercise program to improve your range of motion and reduce your pain. You can expect these to start small (eg. shoulder retractions, shoulder shrugs and arm rolls on a foam cylinder) before [cont as comment]

01.01.2022 Todays Physio Pearl focuses on expectancy interventions, which are words and phrases that shape expectations. These interventions can effect pain and performance. Feedback and criticism is welcome. Thanks to Connor Byrne & Jacob Waller for your efforts in progressing this research

01.01.2022 Our neighbours at Morecrofts Podiatry Services remains open for all your Podiatry needs

01.01.2022 Plenty of our clients have taken up running during COVID. Some eager beavers have thrown themselves into running too quickly resulting in injuries, which are often easily fixed with a tailored training plan. For running shoes, gear and coaching we recommend Stephen and Bec at @therunningcompany - available now via the web and available soon in-store once restrictions ease.

01.01.2022 Today’s Physio Pearl focuses on ‘expectancy interventions,’ which are words and phrases that shape expectations. These interventions can effect pain and performance. Feedback and criticism is welcome. Thanks to Connor Byrne & Jacob Waller for your efforts in progressing this research