Fit and Flow Physiotherapy in Caringbah, New South Wales, Australia | Physical therapist

Fit and Flow Physiotherapy

Locality: Caringbah, New South Wales, Australia

Phone: +61 2 8544 3680

Address: 6/ 345 Kingsway 2229 Caringbah, NSW, Australia

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

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25.01.2022 We would like to wish all our patients a Merry Christmas and a safe & Happy New Year! We will be closed til 2nd January, so please check appointments and book online via our website during that time. Any urgent enquiries or appointments please call on 8544 3680.

24.01.2022 Excited to announce that we are now offering Paediatric Physiotherapy consults at Fit and Flow! Paediatric Physiotherapists are movement specialists for your little ones They have expertise in developmental motor milestones and common musculoskeletal conditions of newborns and infants. Click the link below for further information about Paediatric Physiotherapy! ... http://www.fitandflowphysiotherapy.com.au/paediatric-baby-/

23.01.2022 Physically demanding job? An interesting read by the ABC (link below) Your body is the tool you rely on to support yourself and your family Here are some tips to look after your body: 1. Have that niggle looked at early!... 2. The evidence shows us that regular EXERCISE is the best way to prevent lower back pain 3. Take regular breaks 4. Stress can also affect back pain, so finding ways to manage stress may help! 5. Your workplace might need to make changes too - like implementing better tools or equipment or increasing staff ratios! https://www.abc.net.au//how-to-look-after-your-b/11297006

23.01.2022 Our NEW WEBSITE is now live!!! http://www.fitandflowphysiotherapy.com.au So excited for the launch of our new website, which includes some great pages about our services, video testimonials and even a form for you to contact us about your injury! ... Check it out and comment below on what your favourite page is? Check our insta tomorrow for a promotion we will be running to celebrate the launch of our new website! And a big thanks to Cronulla Web Design for all their work

22.01.2022 Being physically active reduces the risk of many health problems, e.g. cardiovascular disease, diabetes, anxiety/depression, musculoskeletal problems, some cancers and excessive weight gain. Doing some physical activity is better than doing none at all, but there is clear evidence that increasing amounts of physical activity provide even more health benefits! We should be aiming to do something physically active every day! ... This should accumulate to: 2.5-5hours of moderate intensity activity OR 1.25-2.5hours of vigorous intensity activity each week! Are you getting enough activity in your week? (The Australian Activity Guidelines) See more

22.01.2022 So when should you be seeing your physio about abdominal separation? Our thinking has changed in recent years and where we used to be focused on the "gap" in your abdominals, we now focus alot more on the overall function of your abdominal muscles! Your abdominal wall is made up of 4 different layers of muscle and we want these layers to work together in a coordinated way to create force and transfer loads! ... So when to present to your physio: 1. If you are concerned about abdominal separation and would like some guidance about where to start with your rehab 2. If you notice that the middle of your abdominal wall is bulging out ("doming") or is dropping in when you try to complete exercise or do day-to-day tasks 3. If you have noticed weakness or changes in the function of your abdominal muscles

22.01.2022 Wishing all our patients a Happy New Year! Heres to a great 2020! Here at Fit and Flow we are excited for some new things that are happening this year... stay tuned for more updates! Also we are back to normal hours in the clinic this week!

21.01.2022 Great way to spend an afternoon chatting with the fantastic trainers at @visionptcaringbah about injury management and improving outcomes with clients! @fitandflowphysio is excited to be partnering with @visionptcaringbah helping their clients to remain injury-free and on track for their weight-loss and fitness goals! #visionpersonaltraining #thevisiondifference #fitandflowphysiotherapy #fitness #physiotherapy

20.01.2022 The knee is a hinge joint - yep think of it like the hinge of a door With a simple purpose: to bend (flex) or straighten (extend)! While this explanation is simple, there are a lot of structures, including bones, ligaments, cartilage, muscles and more that make up this joint! All of these structure have a role in allowing the knee to function optimally, so we can walk , run , kick and !! ... For those of you who’d like to nerd-out on some anatomy information ... click the link below for our blog on the knee! http://www.fitandflowphysiotherapy.com.au/blog/

19.01.2022 Sever's (or calcaneal apophysitis) is a common cause of heel pain in young boys and girls (4-10years old). Pain is often worse during and after activity and can cause the young athlete to limp. The good news is that with load management, exercises to correct strength and flexibility deficits and changes to footwear (and potentially a heel lift or orthotics) most kids can continue to train and play their given sport! ... If you need help with the above, touch base with our physios to keep the heel pain under control!

19.01.2022 Motivation is what gets you started ... but habit is what keeps you going! Weve had plenty of conversations with patients in the clinic this week about motivation levels being low at the moment ... with restrictions still in place and sport/gym classes on hold it can be hard to keep yourself accountable! But setting up good habits is the easiest way to keep yourself moving forward with your rehab or activity goals (even when you cant be bothered )! ... Whats a healthy habit that youve set up to keep yourself on track during this time? #motivation #habits #healthy #physiotherapy #sportsphysiotherapy #adolescentphysiotherapy #musculoskeletalphysiotherapy See more

19.01.2022 Not sure how to proceed with your rehab before or after surgery? Our physios are here to lend a hand ... we can guide you through your prehabilitation i.e. getting you strong, improving your movement and reducing swelling and pain prior to surgery. Then we love working with you following surgery to gain your movement and function , build strength and then putting you through your paces for a return to sport or activity

18.01.2022 We are excited to announce that Dr Brandi Cole, Sports and Exercise Physician will be consulting in the Shire (from Fit and Flow Physiotherapy) from next Monday 17th February! Brandi is the current team doctorfor both the Junior Matildas and Sydney FC Football teams . The touring team doctor with Australian Oztag and has provided medical coverage at Australian CrossFit Championships , Rugby Union and Sevens tournaments and the Commonwealth Games B...randi consults on all musculoskeletal injuries acute and chronic, in all ages and levels of sporting participation. She is passionate about managing conditions related to the female athlete, the young athlete and acute and chronic football injuries! Need to book an appointment with Brandi? Call our clinic on 8544 3680 or [email protected] See more

18.01.2022 Congratulations to NuYouNu Body on winning our competition for 1x free physio session for you and a friend! We will DM you with more details about booking your appointments! And thanks to everyone who entered (PS. Check you DMs too )

18.01.2022 Meet Carly Carly will be joining Fit and Flow Physiotherapy from this week. With over a decade of experience in private practice, she has had extensive experience in treating complex hip, pelvis and spinal issuesand has gone on to complete further studies in Women’s Health . ... She is passionate about helping women with their pelvic floor issues and also treating pre-and postnatal women for pregnancy related issues. She has also treated a wide range of sporting injuries, along with completing further training in sports injury management (Sports Level I and II courses). Want to book an appointment with Carly? Click the link below to see her availabilities online: http://www.fitandflowphysiotherapy.com.au/online-bookings/

18.01.2022 Over the coming weeks, I will be posting a series all about the knee What it is, how is works and what can go wrong! Comment below with a if YOU have a current knee injury or TAG a friend who needs this information for their knee!... For more detailed advice about your knee injury and how to get on top of it , feel free to book an appointment with one of our physios today!

18.01.2022 Weve been receiving a lot of texts like this from patients and friends that have taken up a new fitness routine... Firstly, well done for using some of your time to achieve fitness goals! But, lets set up some ground rules because no-one wants a new injury when on iso! ... 1. Consider what your training/activity levels were prior to iso, try not to increase both the intensity and duration of your sessions! Choose one or two sessions in the week to make a but more intense and keep the rest the same 2. With the closure of gyms and pools, running seems like an easy activity to take up... but again, if you werent running alot before iso then consider starting with some walk/jog sessions and have a few rest days between your run days! 3. The combination of a new exercise routine and WFH can leave people feeling a bit sore! Try and incorporate some stretching and gentle movement breaks in your day!

17.01.2022 With our winter season sport "on-hold" we are facing a long period without recreational and competitive sport. Whilst this gives many of us the time to try out new fitness routines ... these new routines and programs may not prepare us for the (eventual) return to sport ... leaving many open to new injuries when sport eventually starts back up ... To try and reduce your injury risk when sport resumes, try and include some sports-specific skills and injury prevention movements into your program. Weve linked some injury prevention programs (below ) for soccer, AFL, rugby league/union/touch and netball in the bio for you to check out and try out during this lock-down period! http://www.safesport.org.au/agility

16.01.2022 We are currently without a landline phone due to power issues in the area. For any enquiries or bookings please contact us on 0422214631 or email [email protected]

15.01.2022 We had a great time speaking to YMCA out of school care about the importance of an ACTIVE LIFESTYLE! Are your kids getting an hour of vigorous activity each day?

15.01.2022 We are GIVING AWAY 1x free physio session for you and a friend to celebrate the launch of our new website! To enter:... 1. Like this post and our page 2. Tag a friend and name a page on our new website that might interest them You can enter as many times as you like, you just need to tag a new friend and mention the page that will interest them! Competition closes on Wednesday 26th February 2020 and winners will be notified. Winners will receive 1x session each (2xsessions in total) with an available physio at Fit and Flow Physiotherapy! See more

15.01.2022 We can't manage adolescents as if they are just small adults when it comes to injuries... During adolescence, the presence of growth cartilage and a reduction in bone density following growth spurts means that bones are relatively weaker compared to muscles or tendons and can be a site of injury... E.g. An insult that causes a muscle tear in an adult could create an avulsion fracture in an adolescent athlete.... What injuries has your young athlete sustained?

13.01.2022 Pelvic Girdle Pain... it affects 1 in 5 women during their pregnancy and can be a real pain in the butt... or thigh, or hip, or groin! It is often aggravated by prolonged standing, walking or sitting . Also by activities like stair-climbing, standing on one leg to put on your undies, rolling over in bed and getting in and out of the car . Our next few posts will give you come more tips about pelvic girdle pain and what you can do to get on top of it !

13.01.2022 Pull up with an injury from weekend sport? Our Drop-In Injury Clinic is open tonight 5-7pm. Just $50 for a physio assessment and triage, with an onsite Sports and Exercise Specialist for further opinion if needed! With current social distancing measures in place in the clinic, please call ahead on 8544 3680 to ensure there is space for you in the waiting room! ... See more

11.01.2022 With sports ready to commence this weekend we figure there might be some sore bodies come Monday morning With this in mind, we are re-starting our Monday evening Injury Drop In Clinic (5-7pm)! If youre concerned about an injury from the weekend, we will have one of our physios assess and triage your injury and an on-site Sports and Exercise Doctor for a further opinion if needed! Just like the professional sports teams...... Just $50 and health fund rebates applicable! With current social distancing measures, please call ahead on 8544 3680 to check if there is space in the waiting room or if you need to wait in your car! Contact details are in the bio See more

11.01.2022 Great to see so many of our patients back and checking in as their work and exercise all kick off again for the new year...! With the festive season now behind us all... its a great time to check in with our body and think about whether we need some help to achieve our goals for 2020! ... #fitandflowphysiotherapy #physiotherapy #newyearsgoals

11.01.2022 For those who ask us about standing desks for counteracting the health risks of sitting, its not enough to just stand for periods at work! "Those who were already sitting too much need to do more than just stand up"... if you are sitting > 6hours per day, you need at least 30 minutes of exercise per day! Do you use a stand-up desk at work and have you found it beneficial?

11.01.2022 Meet Ciaran, when she started Fit and Flow Physiotherapy 4.5 years ago she wanted to create a different physiotherapy experience ... Spending more time with her patients one-on-one so that she could get to know them and their injuries better... the result was that people got better and stayed better ! Ciaran loves to treat most areas of the body but has a special interest in working with the ribs and pelvis, with women during and after their pregnancies and with our youth or adolescent athletes!

11.01.2022 A big congratulations to Heath who has taken on the role of Team Physiotherapist for the Cronulla Sharks Women's Team! The Harvey Norman Premiership kicks off on 13th February. Heath had the first of the trial games for the Tarsha Gale Cup on the weekend with the U19 Cronulla Sharks Women's Team taking on Newcastle.

11.01.2022 No-one wants to be injured or unable to do what they love and some rehab journeys take longer than you expected ... But this is why we love what we do being a support and getting you through the rehab and back to what you love!!

10.01.2022 Avulsion = the action of pulling or tearing away So, an avulsion fracture is when a small chip of bone is pulled off by a relatively stronger muscle-tendon or ligament. They are more common in children and adolescents (but can also be seen in adults), due to the relatively weaker nature of bone and cartilage in this group!... You may see an avulsion injury with a sudden, forceful muscle contraction during sports or activity . The player will experience pain and reduced power in that activity following the injury(it will often look like an adult "muscle strain"). Having trouble with an adolescent sports injury? Click the link below and send our physio a contact email to see if they can help http://www.fitandflowphysiotherapy.com.au/tell-us-about-yo/

10.01.2022 Here it is... if 2020 taught us anything, it's that our health should be a priority! So many people achieved better balance last year with a pandemic having us in lockdown ... but why do you need lockdown to make your changes? Here are our tips for making a change this year: ... 1. Start small, there's no need to change everything right away 2. Find the right people to help you make the change, whether that's starting with a new trainer, reaching out to a friend, downloading and using a new mindfulness app 3. Keep working at it! Nothing worth having comes easy, it may take you all year to make this change!

10.01.2022 Almost 20% of people experience knee pain in their life-time and this proportion increases with age! But knee pain isn't isolated to just our senior athletes... with a recent study showing that 1 in 4 athletes suffer from pain in the front of the knee, with 70% being between the ages of 16-24 ! Comment below if you have a knee injury you would like us to write about...... Our most recent blog post from Heath explores the causes of knee pain or injury! Click the link below to read more http://www.fitandflowphysiotherapy.com.au/knee-pain-physio/

10.01.2022 With blended learning and WFH still in place for the coming weeks, many will be feeling the strain or discomfort from a poor desk set-up (and from all the family members being at home at the same time ) Any easy rule of thumb , is that the middle of your screen should be at eye-level! Raise your desktop screen height or put your lap-top onto a stand and use a bluetooth keyboard and mouse! ... It may just save you a visit to the physio!

10.01.2022 Returning to exercise after having a baby! Theres a lot of advice out there about the dos and donts after having bub ... which can make it all a bit confusing Ive written a blog post for @nourish_naturally to try and make it a bit less scary and confusing. ... Ive covered topics that new mums are interested in, including: 1. Early postpartum recovery 2. Pelvic Floor exercises 3. Prolapse 4. Abdominal separation Find the link below for the blog post https://www.rebeccagawthorne.com.au//postpartum-exercise-/

09.01.2022 Looking for another skilled, hard-working and enthusiastic physio to join our team! If this sounds like you or someone you know, send us an email, wed love to hear from you! [email protected] for more information!

09.01.2022 Nothing worse than getting injured in the first few weeks of the season ... wait there is something worse, getting injured and not knowing how to manage it right from the outset! With this in mind, weve started our Monday evening injury clinic so that you can get in, get your injury assessed and work out how to kick-start your recovery! Monday evenings 5-7pm! Give us a call on 8544 3680 to ensure there is space in the waiting room for you with social distancing measures in place! We will get you in and assessed (but you may just need to wait in the car if the waiting room is full!)

08.01.2022 The girls are back... Ciaran is back in the clinic after maternity leave and Beck is back after her own recent ACL reconstruction! They are looking forward to seeing you in the clinic and helping you on your own injury journey...! @ Fit and Flow Physiotherapy

07.01.2022 Current guidelines recommend the following to get on top of pelvic girdle pain: 1. Exercise 2. Physiotherapy 3. Support garments or pelvic belts 4. Acupuncture ... Your physio will start you on some specific exercises and discuss how to modify your exercise routine or day-to-day tasks in an effort to reduce pain. They may also fit you with a belt or teach you taping around your pelvis to provide relief throughout the day.

06.01.2022 Meet Brianna (Bree) Bree will be joining Fit and Flow Physiotherapy on Saturdays to provide Paediatric Physiotherapy and Pregnancy and Post-Natal Physiotherapy consults! Bree currently works across two of Sydney's largest tertiary hospitals . ... She has extensive experience in paediatric and neonatal intensive care departments and has undertaken additional specialist training in newborn and infant assessment, management of common paediatric conditions such as developmental delay, plagiocephaly, tortocolis, and facilitation of gross motor skill attainment. Brianna also loves supporting new mums and has gained experience managing musculoskeletal conditions of pregnancy and the post partum period as well as a strong background in exercise prescription for women during and after pregnancy

04.01.2022 Hats off to all the pregnant women and those becoming new mums in COVID19 ... A lot of things have changed and your pregnancy and postpartum journey are probably very different to what you imagined... But, you can still access help and care during this time! Much of what we do as physios working with pregnant and postpartum women involves education, advice about positions/posture and giving exercises to relieve new strains and strengthen particular areas...... all of which can be done via online appointments! (Disclaimer: Photos were taken prior to COVID19, but imagine that Im on a computer screen next to our new mum Rebecca Gawthorne - Dietitian & Nutritionist)

04.01.2022 Apophysis = a cartilage attachment point for tendons or ligaments to a bone Apophysitis is a common overuse injury in the young athlete. Often following periods of growth and when a young athlete is under high training loads , the cartilage is put under a repetitive traction load (because of the strong tendon and it's muscle pulling on it) and can become inflamed and irritated . ... Common areas for an apophysitis are the knee (Oschgood Schlatters) and the heel (Sever's Disease) and the hip... Want some more information about apophysitis injuries, click the link below to fill out a contact form and we'll send you our free apophysitis injury sheet ! http://www.fitandflowphysiotherapy.com.au/tell-us-about-yo/

03.01.2022 Back to School and Sport ... The return to after-school training sessions and school sport often sees a number of junior athletes coming to us with niggles at this time of year... ... Having a break over the Christmas holidays, means that the return to all their activities can be a big SPIKE in loads! Planning their return to training and give them a few weeks to gradually increase to all their training sessions again might save niggles in a few weeks time!

03.01.2022 At this stage we are still open and operating (as per government instructions) For those on self-isolation or those not comfortable coming into the clinic, we are also offering physiotherapy sessions from the comfort of your own home! Video (telehealth) consults are now available! ... For more information give us a call or book online... See more

03.01.2022 Severs (or calcaneal apophysitis) is a common cause of heel pain in young boys and girls (4-10years old). Pain is often worse during and after activity and can cause the young athlete to limp. The good news is that with load management, exercises to correct strength and flexibility deficits and changes to footwear (and potentially a heel lift or orthotics) most kids can continue to train and play their given sport! ... If you need help with the above, touch base with our physios to keep the heel pain under control!

03.01.2022 Adolescence is the second decade of life and represents a period of significant physical development (not to mention psychological, cognitive and emotional development!) Adolescent athletes can suffer different injuries to their adult counterparts and should be managed by physios with experience in this area! At Fit and Flow Physio, we have a strong interest in keeping our junior athletes fit and active . We work not only with the junior athlete, but wi...th their coach(es), their family, school and sports team(s) to ensure a smooth rehab and return to sport ! Click the link to learn more about how our physios can help your junior athlete! http://www.fitandflowphysiotherapy.com.au/adolescent-physi/

02.01.2022 GIVEAWAY The new SRC Pregnancy & Recovery Shorts pregnancy over the bump shorts are great for our patients with pelvic, hip and lower back pain ... so were giving a pair away!! What do these shorts do? provide medical grade compression in specific panels to increase stability and decrease pain around your pelvis, hips and lower back... support your pelvic floor can be worn under your clothing can be used throughout your whole pregnancy How to Enter 1Like this post 2Follow Fit and Flow Physiotherapy and SRC Pregnancy & Recovery Shorts 3Tag a friend who could do with these shorts 4For a bonus entry follow the link in our bio and describe why you need these shorts to help you through your pregnancy! Australian Residents only. Comp closes 5pm Monday 18th March AEST. Winner announced Tuesday 19th March. Giveaway is not endorsed or sponsored by Instagram #giveaway #pregnancypains #pregnancy #physiotherapy #prenatal #prenatalphysiotherapy #pelvicgirdlepain #backpain #hippain #pelvicfloor #activepregnancy #compressionshorts #srcpregnancy #antenatal #competition #healthgiveaway @ Fit and Flow Physiotherapy

02.01.2022 Only 1 in 4 women seek treatment for their pelvic girdle pain, despite it being one of the most limiting pains in pregnancy! Although pelvic pain is very COMMON during pregnancy, you don't have to just put up with it... There are a number of different treatment modalities that can help you reduce your pain and/or increase your function during pregnancy!

02.01.2022 A big welcome to Heath, the newest addition to our Fit and Flow Physio Team! Having grown up in the Shire, Heath is excited to be back working in the amazing area that he grew up in! Heath is passionate about helping clients to achieve their personal goals, whether it be returning to sport or just getting back to completing daily activities without pain or limitations! ... With his fun-loving and open nature, were sure Fit and Flow Physio clients will be enjoying every moment of their rehab journey! Heath has a special interest in sports injuries, shoulder injuries and knee/hip OA! Be sure to welcome Heath to our team

02.01.2022 A real positive of social media is that a lot more women are aware of the changes that their body undergo during and after pregnancy ... but a drawback is that for some women this knowledge creates undue stress and worry So lets start by discussing abdominal separation or rectus abdominus diastasis or diastasis... In some studies the number of women reported to have abdominal separation by the 3rd trimester is around 60-100% (so its very common!) As our bo...dy is trying to accomodate a growing baby, the connective tissue between our surface abdominal muscle may need to thin and widen to allow more room for bub! In our next post we will chat about when you might need an assessment and guidance from your physio with regards to rectus diastasis...

01.01.2022 With the winter sport season upon us, here are some tips to reduce injuries in our younger players... If you need more information about addressing or preventing these injuries call or book online with one of our physios today! https://www.kidspot.com.au//7b1bfc19de6425776d85dcaf5c1cf9

01.01.2022 Having difficulty understanding your diagnosis and treatment options for osteoarthritic knee pain? Below is a great resource for patients with knee osteoarthritis considering their treatment options... https://www.safetyandquality.gov.au//OAK-DST-FINAL-APRIL-8