Flux | Sport & recreation

Flux

Phone: +61 415 426 426

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25.01.2022 INJURY RECOVERY & EXERCISE - WHAT YOU NEED TO KNOW Some great little tips from Exercise Right for some common workplace and sporting injuries.

25.01.2022 "a low back exercise program used in combination with neck, shoulder and upper back exercises reduces the level of pain and disability in patients with chronic low back pain more prominently than conventional low back exercises." An approach to treating the whole person when it comes to exercise intervention for chronic pain has better pain and functional outcomes. We move our whole body not just the area that is injured, so our rehab programs should reflect that.

25.01.2022 PERSONAL COACHING Flux provides personal coaching sessions or packages for clients who want to improve a specific movement, an aspect of their training or sports specific development or for their ongoing health and wellness. If you want to work with a coach who will help you achieve the results you want, head to our website for info or get in touch to get started!

24.01.2022 Just be sure you are moving well! #reframeyourrehab #fitness #movement #health #caloundra #sunshinecoast #crossfit #functionalfitness #flux #optimisingfunction

23.01.2022 It doesn’t have to be something major, but when you’re injured every little win helps maintain a positive mindset. Even if it isn’t directly related to rehabilitating your injury - it might be another skill or movement you want to improve at. Your brain only recognises happy hormones as happy hormones - not how or why they are there. . . #reframeyourrehab #rehabdonedifferently #alliedhealth #betteralliedhealth #exercisephysiology #healthcare #sunshinecoast #caloundra #community #motivation #inspo #inspiration #fitness #healthy #rehab #injuryrehab #muscle #crossfit #crossfitsunshinecoast #crossfitcaloundra #crossfitaustralia #flux #optimisingfunction #functionalmovement #functional #movement #strength #strengthtraining #weightlifting

22.01.2022 SOMETHING TO THINK ABOUT ON A SUNDAY Not only do we know that electronic devices before bed (specifically that hour leading up to) disrupt adult sleep patterns - recent studies are showing it negatively effects our kids too. Not really surprising, but it's a good time to reflect on our own device use, our kid's current use and how we set the example for them. Something so simple to change can have a big impact on their health (present and future).

16.01.2022 ALARM BELLS! . If you are seeing a health professional due to an injury and they are telling you to stop doing what you love doing or stop exercising all together - then it is time to get a second opinion! . There a very few instances where complete rest or avoiding exercise is the solution for anything, anything at all. There is always some form of exercise that can be done and always some benefit that can be gained by doing so. ... . At @flux_opt_function we specialise in what we call #reframingyourrehab to keep you moving, maintain your health and fitness and rehabilitate your injury. . If you have a question, we’d love to hear from you! See more

16.01.2022 WE ARE ALSO ACCREDITED EXERCISE SCIENTISTS AT FLUX Accredited exercise scientists (AESs) hold an undergraduate degree in the field of exercise and sports science. They specialise in the design, implementation, and evaluation of exercise and physical activity for healthy people. They provide programs for improving general health, the prevention of chronic diseases, health promotion and enhanced sports performance. AESs work in hospitals, community health units, workplaces, gym...nasiums and in education. AN AES WORKING IN A GYMNASIUM CAN: - create an exercise program that helps you achieve your fitness goals - instruct you in the right way to do the exercises - monitor your progress and adapt the program so you continue to improve - provide encouragement and feedback on your progress. AN AES WHO WORKS IN A HOSPITAL OR IN COMMUNITY HEALTH MAY ASSIST YOU BY: - delivering general health programs - running a group fitness session - supervising exercise programs set by an exercise physiologist or physiotherapist - performing a cardiac test or fitting a cardiac monitoring device - monitor a sleep test. IN THE WORKPLACE AN AES CAN: - perform workplace health testing - run workplace health education programs - take corporate exercise classes - perform recruitment fitness testing. Accredited exercise scientists are also involved in educating personal trainers and in research projects.

16.01.2022 TRAINING WITH AN INJURY? Do you CrossFit and are you carrying an injury? It may be a niggle or it may be something more serious - big or small, we can help. Our goal is to provide management and support throughout your rehabilitation so you can continue to CrossFit at your Box and stay involved in the CrossFit community we know you love.... Our exercise physiologists - who are also CrossFit coaches - understand the importance of continuing your training and maintaining your fitness and connection to your Box even while injured. In our unique approach, we guide you through an initial assessment with follow-up session which involves getting to the cause of the problem, delivery of the first steps of treatment, as well as discussing the best option for our ongoing support model. This way the treatment is individualised, modified and monitored continuously (rather than the traditional method of monitoring only when you have an appointment). We know just as well as you do that ongoing support from a coach leads to better results - that's why we approach treatment in this way. For more info or to book a consultation check out our website or call us on 0415 426 426. http://fluxoptimisingfunction.com.au

15.01.2022 WHAT IS AN ACCREDITED EXERCISE PHYSIOLOGIST (AEP)? What do we do, how are we different to personal trainers and why would you see one? Want to know how Flux's AEP's can help you? Message us today.

13.01.2022 WELCOME TO FLUX! Flux is all about optimising function. Optimising function for: performance enhancement... athlete development injury management & rehabilitation weight loss Flux is an exercise physiology and strength & conditioning service whose main aim is to improve the function and movement of its clients through correct exercise and movement prescription, evidence-based practices and ongoing support. We do things differently because we believe that achieving optimal health and fitness comes from addressing the physical, psychological and social aspects of our clients. We offer: consultations & online coaching (including programming and ongoing support) one-on-one personal coaching sessions

12.01.2022 SHIN SPLINTS can be common for newbie CrossFitters and runners. Here's a link to a general rehab program for shin splints (specifically those on the inside of your shin).

12.01.2022 IS IT SAFE TO SQUAT DEEP? WHAT DOES THE EVIDENCE SAY? There aren't many topics that divide physios more than squat depth and it’s relationship with injury. In ...this post I want to present an evidence-based perspective on this topic for you. I've decided to split it up by looking into the effect of squat depth on the areas of the body that people commonly complain about during squats. KNEES Squatting past 90 degrees is bad for your knees right?? For the large majority of people, this is completely false. Forces on the ACL actually peak at partial squat depths and then reduce as squat depth increases and the knee joint surfaces approximate to reduce shear force on the ACL. But what about the meniscus and the patellofemoral joint (joint between your knee cap and your femur)? While compressive forces on the meniscus and PFJ increase as depth increases, if you don't have any prior injury to these structures there is no evidence that squatting deep will cause injury to these structures. However, if you do have a meniscal tear or PFJ pain, it is a smart idea to limit your depth to pain-free ranges, and most of the time this will be above parallel (at least initially). If you have had issues with these structures in the past but are pain-free now, I would simply progress towards deep squatting but listen closely to your body and try bringing the depth back up if knee pain develops, and see if that helps. What about those people with patellar tendon issues? As squat depth increases, the compressive load on the patellar tendon also increases. This can certainly aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy. However, while completing this rehab, exercises like box squats, low bar back squats, and reverse lunges can provide much of the same benefits of high bar back squatting with far less anterior knee stress as they shift more of the workload to the hips. Give them a go and see how they feel. Could be a great way to maintain your squat strength while giving your tendons a bit of a break. HIP (femoroacetabular impingement) Ever felt a pinching sensation deep in your hip at the bottom of your squat? This is often due to impingement between the bony surfaces in the hip. And this impingement often becomes worse the deeper the squat. If this is you, then it may be worth bringing the depth up a little bit and working within your pain-free range until you have resolved the cause. FAI can be cause by structural abnormalities in the hip (in which case there is little you can do), suboptimal stance width and foot turnout for your hip structure (experiment with different widths and foot turnouts but generally a slightly wider stance and a little more foot turnout can work wonders for this), or issues with glute activation (the glutes can help to pull the femoral head posteriorly to reduce the impingement). I would also recommend people with FAI try front squatting for a little while, as there is less chance of impingement due to the reduced amount of hip flexion that occurs during this exercise. LOW BACK Ever racked the bar after squats and felt an ache across your low back, or had low back pain for hours/days after squatting? It's possible that you may have squatted too deep and irritated the discs in your lumbar spine. When the pelvis posteriorly pelvic tilts (tips back) at the bottom of the squat as you run out of hip flexion range, this is commonly referred to as 'buttwink'. Now while this may sound hilarious, it is associated with lumbar flexion (lower back rounding), which can place the discs under undue stress if the buttwink is excessive and loads are high. This is why I recommend squatting to the point at which a small amount of buttwink occurs, and not pushing any further. To delay the point at which buttwink occurs, I recommend working on your ankle and hip mobility as this is likely the most common cause of early onset buttwink. Wait a minute, how does your ankle affect your pelvic tilt?? Let me explain - if you run out of range in your ankle when squatting, your body will have to find movement from surrounding joints to reach the desired squat depth. So ankles run out of range > hip needs to provide more range > hip runs out of range > pelvic posteriorly pelvic tilts to create more hip flexion range > lumbar spine flexes > potentially problematic issue under high loads. Therefore, if your knee to wall (measure of ankle range of movement) is less than 10cm on either leg, be sure to work on your ankle mobility to allow yourself to squat deeper before buttwink occurs. TAKE-AWAYS -Optimal squat depth for injury prevention/management is HIGHLY depend on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so DON'T APPLY BLANKET RULES TO EVERYONE. -If you are injury free, squat to a depth where you can maintain at least a mostly neutral pelvic position (i.e. allow a small amount of buttwink, but not too much). If buttwink happens well before your thighs are parallel to the floor, work on your ankle and hip mobility to help reach this depth, as there are some benefits to squatting this low over partial squatting I hope this has clarified some things regarding squat depth as it relates to injuries. Please post any questions or comments you have below! Great full text review of the evidence on this topic here - http://daily.barbellshrugged.com//DeepSquat-Review-Barbell

12.01.2022 INJURY REHAB DOESN’T HAVE TO BE BORING . An injury (whether minor or major) can have a negative impact on your training and motivation to train (exercise). But it doesn’t have to be that way! . In this short clip our owner and exercise physiologist @robbonser is working through a routine to help with a bit of an anterior hip niggle. A mix of mobilising/stretching, self-massage, muscle activation, power/speed training and some hand-eye coordination skill work. ... . At @flux_opt_function we focus on helping reframe our clients approach to rehab to help keep you engaged, compliant and moving forward. We design our rehab programs around what you love to do, not just your injury. . Want to try something different? We’d love to hear from you! . #rehabdonedifferently #alliedhealth #betteralliedhealth #exercisephysiology #healthcare #sunshinecoast #caloundra #community #motivation #inspo #inspiration #fitness #healthy #rehab #injuryrehab #muscle #crossfit #crossfitsunshinecoast #crossfitcaloundra #crossfitaustralia #flux #optimisingfunction #functionalmovement #functional #movement #strength #strengthtraining #weightlifting #mobility #powerclean #deadlift See more

11.01.2022 CURRENTLY STRUGGLING TO LOSE WEIGHT BECAUSE OF AN INJURY? Do you want to work with a health professional who is experienced and qualified to manage and rehabilitate injuries? Do you want a health professional who can help you lose weight, improve your health and provide the continuous support needed for you to be successful?... Our "Take Control in 28 Days" Personal Training Program is what you are looking for! Check out the link below: http://fluxoptimisingfunction.com.au/takecontrolin28days Or send us a message to find out more!

10.01.2022 Find out about what I call the "30-minute piece of paper" model and what you should look for in an allied health professional. Want to find out how we can help you? Follow this link to book in a Free 15 minute Phone Consultation - https://calendly.com/robbons/flux-free-15-min-phone-consult

09.01.2022 We have a different approach to allied health care - one of the differences is how a new client comes on board with us (see below). We take the time to set them up for success!!! If you want to know more - get in touch!

08.01.2022 THE MOST IMPORTANT PRINCIPLE FOR INJURY PREVENTION If everyone understood and implemented this principle in their own exercise/training, there would be a HUGE reduction in injury rates. The principle is called the acute-chronic workload ratio, and is essentially a measure of the amount of training or exercise you’ve done recently compared to what you’re used to doing. From an exercise physiologists point of view, this is known as load management, and is a very powerful tool w...e use to help our clients recover from injury, but also progress in their training in general. Unfortunately, not many personal trainers or group instructors spend much time educating their clients about this, because they either haven’t heard of it or don’t understand it. If you’re a personal trainer/group fitness instructor, I highly suggest you take the time to get a handle on it. If you are new to exercise, are starting a new training program or style or are thinking about increasing your training volume for a particular goal - then an understanding of this principle will also help you prevent injuries. This article is a great place to start - https://buff.ly/2BvrCYT Here’s the summary - if you do 1.5 x or more the work you’re used to doing all of a sudden, your risk of injury massively increases. Luckily, there is a very simple and logical solution to all this - build up your training loads GRADUALLY! You see, the human body is incredibly adaptable, and can handle very high volumes of training and frequent exposure to potentially injurious postures/positions, as long as you give it a chance to adapt! How many times have you ended up with an injury (or know someone) after rapidly increasing your training volumes over the past few weeks, for example in preparation for a half marathon or as a New Years resolution (take care in January!)? You have been injured because you didn’t give your body time to adapt to the extra loading. If you took longer to build up you likely wouldn’t have gotten injured. Simple as that! If you need more help with injury prevention then reach out to a qualified exercise physiologist! Thank you & Credit to Physio Digest

08.01.2022 FREE PHONE CONSULTATION What we can help with: back pain/injury/rehab shoulder pain/injury/rehab... hip pain/injury/rehab knee pain/injury/rehab sporting injury/rehab gym/functional fitness/CrossFit niggles/injuries/prehab/rehab and lots more... We know when it’s time to see a health professional it can be hard to know who the right one is to see, what they can do and their services. So, for all of our new clients we offer a FREE phone consultation so they can find out if Flux is a good fit for them. So just click the link below now to book in a time that suits you! http://fluxoptimisingfunction.com.au/freephoneconsultation

06.01.2022 EVEN MORE MOTIVATION TO MOVE EVERYDAY AND MAINTAIN CONSISTENCY! Most peoples goals are performance or aethsetic based (body building or weight loss) and these are the reason you may drag yourself to that early morning session or after a big day at work. It can be easily deflating when your not seeing results initially or in the short term. HOWEVER, what you are doing is preconditioning your heart! Each session you do complete is conditioning your heart to be able to not only ...handle working out but to be able to handle conditions similar to those that could cause a heart attack. Check out the article for the results of a recent study. So when you're moaning about being tired or sore or you're not seeing the results YET, then just think that your heart will thank you for it!

06.01.2022 SIMPLIFY YOUR APPROACH TO REHAB When you get injured (or are struggling with a recurring problem) the road to recovery can seem complex and overwhelming. It can also be strewn with emotional and psychological roadblocks. For a simple way to help avoid this head to our blog for a step-by-step guide --> https://buff.ly/2kTSTxp... #reframeyourrehab #flux #optimisingfunction #injuryrehab #crossfit #functionalfitness #caloundra #sunshinecoast #fitness

03.01.2022 SHOULD I EXERCISE WITH LOWER BACK PAIN? The short answer is Yes. To find out what and how, then we highly recommend seeing a professional, such as an exercise physiologist. Approximately 80% of Australians will suffer at least one episode of lower back pain in their lives. So, if you have lower back pain, then you are definitely not alone. Many studies have shown that exercise is one of the best treatments for helping and preventing lower back pain. So, don't stop what you are doing and if you're not doing anything, then make a start - even if that is just walking.

02.01.2022 EXERCISE PHYSIOLOGISTS Exercise Physiologists (EPs) are university trained allied health professionals recognised by Medicare and all major Private Health funds. EPs are trained and experienced in the areas of acute and chronic injury and disease management, athletic development, performance enhancement and health and wellness coaching. Essentially EPs are trained to provide any form of exercise intervention needed for our clients. This broad ability comes from t...he large knowledge base formed from a minimum 4-year degree. This breadth of knowledge allows EPs to apply both evidence-based and cutting-edge practices into our work to get the best results for our clients. Flux is lead by an experienced EP with over 9 years of experience in the health and fitness industry.