Fusion Physiotherapy in Bendigo, Victoria | Medical and health

Fusion Physiotherapy

Locality: Bendigo, Victoria

Phone: +61 3 5443 5411

Address: 86 McIvor Rd 3550 Bendigo, VIC, Australia

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

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25.01.2022 Working from home series: neck strengthening exercises Many factors can influence your experience with neck pain. These can include lifestyle factors such as nutrition, sleep and activity levels, to name a few. Other contributing factors can include occupation and stressors. Currently, you may have increased your exposure to these factors, such as working from home, increasing your time spent sitting and interacting with screens. ... These are not inherently ‘bad’ and can be managed by making some modifications to your activity. By incorporating a daily walk into your routine, giving yourself regular postural breaks, and performing a few simple exercises each day, this may help to ease your neck pain. Strengthen the muscles around the neck, upper back, shoulder blades, and shoulders. Perform these exercises 3x weekly: Banded chin tuck Banded pull apart Banded face pull Banded row Isometric chin tuck, cervical extension, and side bending If you have a current neck injury, these exercises may not be appropriate for you. For further information on suitable rehab for your specific circumstances, please book an appointment with one of our physiotherapists.

25.01.2022 Sleep hygiene strategies Following on from our recent sleep related blog post, we have highlighted some of the key strategies that you can implement to help improve your sleep. To read more about these points and the benefits of sleep, you can access the blog post by clicking the link below.... https://fusionphysiotherapy.com.au/are-you-getting-enough-/

24.01.2022 Up next on our Meet the Team campaign we have Louise! Lou conducts most of our home visits here at Fusion, and does some group classes including Ai Chi and Mindful Movement! Four facts about you: 1. Grew up in Melbourne and completed Year 12 with a Fusion colleague! 2. Studied at Melbourne Uni and Lincoln Institute of Health Sciences ... 3. Married for 25 years and has 3 lovely daughters! 4. Has been to Lake Louise in Canada and Lake Sambell in Beechworth! Work interests: 1. Travelling for home visits and seeing people in their own environments 2. Hearing interesting stories from the many and varied backgrounds of clients 3. Assisting people with chronic pain to feel hopeful and achieve their goals 4. Continuing to learn and feel inspired by our colleagues! What you like to do outside of work: 1. Ongoing renovation of their 110 year old home! 2. Dressmaking 3. Involvement with her daughters volleyball community 4. Puzzles, Sudoku and crosswords! Number 1 idea on your bucket list: Travel to the Cinque Terre in Italy!

24.01.2022 Reaching out again to our Fusion friends and networks....we have a full time receptionist position available. Do you know someone who would be a great addition to our team?

23.01.2022 The aim of the Super Knee research project is to investigate the changes in knee function, activity level, quality of life and knee cartilage after ACL reconstruction. The research also aims to investigate the effect of different exercise programs on these changes. This information will help to improve patient care and prevent arthritis. To find out more click the link below:... http://semrc.blogs.latrobe.edu.au/superk/

23.01.2022 SHOULD YOU WARM-UP? With the commencement of a 2020 sporting season looming closer for some, it’s important to consider how you are preparing yourself before kick off. A dynamic warm-up, such as the FIFA 11+ program has been shown to effectively reduce the risk of major injury.... In particular, for athletes between the ages of 13-18, the FIFA 11+ program has been shown to reduce the risk of knee and ACL injuries by 50%. Furthermore, the program has also been found to reduce all injuries in soccer by 34%, reduce injuries in recreational/sub-elite football by 39%, and reduce lower limb injuries across all codes by 29%. It is recommended that the FIFA 11+ should be performed at least twice a week, with greater adherence correlating to lower rates of injury. We have compiled a modified version of the FIFA 11+ program and these exercises can be performed both prior to training and on game day. Overall, the warm-up includes a series of running, strength, plyometric, and balance based exercises. Regardless of your code, a comprehensive warm-up will have you ready to go from the opening whistle to the final siren.

22.01.2022 Pilates from home: Our Pilates instructor, Robina has put together a series of challenging Swiss Ball exercises to help keep you active during this lockdown period. Week one includes: ... Supine bridge walks Single leg lifts Russian twists This video can be viewed in full on our YouTube channel. Stay tuned for more Pilates content in the coming weeks.

22.01.2022 Running focussed strengthening: Single leg sit to stand Bosu ball lunge Arabesque Crab walk... Bent knee calf raise Running is a great form of exercise, and with gyms and sports clubs closed, it’s something you might have found yourself turning to in order to keep fit during lockdown. While continuous long-distance running is great for our fitness and health, we need to make sure our bodies are strong enough to carry us for the duration of our run. This strength is particularly important if running isn’t something you were previously doing much of, because our bodies need time and gradually built exposure to acclimatise to your new distances and increased frequency. Common injuries for beginner and returning long-distance runners typically include joint pain around the hips or knees, and pain in the Achilles, patella or hamstring tendons. These injuries commonly occur when the workload we’re asking our bodies to complete is beyond the capacity of our muscles to control. The result is grumpy joints and tendons which flare up and put a halt to our progress. The best option to prevent and avoid these common injuries to build strength in your legs with a solid weekly exercise program. Conditioning the calf, quad, hamstring, and glute muscles will build a resilience and capacity in your legs that will help prevent niggles, and help you bounce back quicker if they do flare up. Over doing things is a common pitfall of jumping into a new form of exercise, so if you’re experiencing some niggles from your newly discovered iso-hobby make an appointment with our physiotherapists and we can help get you back to full health.

22.01.2022 The team taking a break from the work week with some trivia night fun, kindly organised by Claire Congratulations to our EP, Jane ‘The Champ’ McCaig for taking out first prize

20.01.2022 RETURNING TO GYM? With restrictions easing, gyms have now reopened. While this is exciting, it’s important to remember to gradually reintroduce your normal workout regime. After a prolonged period of de-training, the body can become deconditioned and it’s ability to tolerate load is reduced. Asking your body to do too much, too soon, can increase your risk of injury. ... To ensure a smooth return to gym we have prepared a few key considerations to help you approach your training over the next 2-3 weeks. Training considerations: - Warm-up: 5-10 minutes of light cardio such as walking, cycling, or running prior to a workout increases blood flow and heart rate. - Reduce the weight of your lifts considerably, and gradually increase them from this point. - Reduce overall volume (sets, reps, & frequency): allow your body to gradually adapt back to its previous training demands. - Limit training on consecutive days to allow your body time to recover from each workout. Also remember, it’s normal to experience delayed onset of muscle soreness (DOMS) when you are restarting an exercise regime. - Consider including specific quadricep and rotator cuff exercises as knees and shoulders may get sore when recommencing gym as a result of deconditioning. - If you are new to gym, consider starting a program using machine-based weights. Mostly, be patient with your body, the long term benefit of gently easing back into your training will outweigh the risk of injury. Good luck and happy exercising!

19.01.2022 Updated COVID-19 clinic precautions: In response to the recent Victorian government COVID-19 recommendations, we have made the decision to implement further safety precautions. On entry to the clinic there will be hand sanitiser available for you to use. Our reception staff will be asking screening questions and taking your temperature to ensure you are healthy to attend your appointment.... We are now requesting all staff and clients to wear a mask for appointments where it isn’t possible to maintain physical distancing of 1.5 metres. If you do not have your own mask, we will provide one at a small cost. If you are unwell or have been in contact with someone who has tested positive for COVID-19, please call us to cancel your appointment. We appreciate your support in implementing these measures and will continue to make the appropriate changes to help keep our clients and staff safe.

18.01.2022 RISING STAR NOMINATION Congratulations to our rising star, Alan ‘hotpangcakes’ Pang for tipping 9/9 last weekend and flying into equal 1st place in the Fusion tipping competition. It’s good to see that Alan applies evidenced based practice to both his physio and his footy tips.... We’ll see if it’s talent or luck after this weekend? (Go Dees )

17.01.2022 Do you experience osteoarthritis related knee or hip pain? . If so, the GLA:D (Good Living with Arthritis Denmark) program might be for you. .... The GLA:D program is an education and exercise program developed by researchers in Denmark for people with hip or knee osteoarthritis symptoms, offering an alternative to surgical intervention. Current national and international clinical guidelines recommend patient education, exercise, and weight loss as first line treatment for osteoarthritis. . Research from the GLA:D program has found that participant’s hip and knee symptoms decreased on average by 32%. GLA:D participants also reduced their consumption of analgesics, felt a reduced need for surgery, and experienced improved joint confidence. . The Bendigo Advertiser recently wrote an insightful article, ‘Osteoarthritis: are we too quick to jump to surgery?’ which discusses how the GLA:D program offers an effective alternative to joint replacement surgery. Follow the link below to read more. . We are currently offering two GLA:D information sessions if you interested in finding out more about this program. Session 1: Thursday 15th April at 1:20pm at our Condon St clinic Session 2: Tuesday 27th April at 5:30pm at our McIvor Rd clinic If you’d like to book in for one of our sessions, please call us on (03) 5443 5411. https://www.bendigoadvertiser.com.au//osteoarthritis-are/

16.01.2022 With restrictions easing over recent weeks, it’s time for us to start getting back into our normal activities. For many of us, that means getting back onto the golf course. And while a return to your weekly hit is exciting, that excitement should be tempered with the reality that most us will in some way be deconditioned thanks to our time in isolation. Deconditioning is a normal result of reduced or altered levels of activity. Our muscles lose strength quickly once we ...stop our normal activities, and this is the same for every person whether their exercise is going to the gym, running, playing team sports, or indeed playing a regular game of golf. When we lose conditioning, our bodies aren’t always able to meet our requirements, and this means that activities that used to be comfortable (like surviving 18 holes) can push our bodies beyond our capacity and into the realm of potential injury. That’s why it’s a good idea to start thinking about building a bit of strength to help protect yourself before picking up the clubs. The exercises in these videos outline some simple and easy strength and mobility exercises that can return your body to a level of movement that will be able to handle a day on the green. Thread the needle Mini squat with thoracic rotation Bent-over row Banded woodchop Dumbbell wrist strengthening

14.01.2022 Pilates from home: week two Robina bring us her 2nd installation of the Swiss Ball challenge, this week focusing on core stability and strengthening. Week two includes:... Ball planks Ball tucks Ball pikes Ball layover stretch This video can be viewed in full on our YouTube channel.

14.01.2022 Condition your cuff Rotator cuff related shoulder pain is the 3rd most common musculoskeletal report to GPs. Shoulder pain can develop for a number of reasons. On occasion this can be due to the demands being placed on your shoulder, whether it be in relation to occupation, sport, or lifestyle related factors, whereby you exceed your shoulder’s capacity to tolerate these activities.... Performing strengthening exercises can help to reduce your risk of shoulder pain and injury as well as improve your shoulders capacity to cope with activity. Shoulder strength rehab exercises: Dumbbell raise Banded face pull Banded 90/90 external rotation Dumbbell bent-over row Banded W These exercises may not be appropriate if you are currently experiencing shoulder pain and further assessment is advised.

13.01.2022 For our Meet the team campaign this week we are getting to know Kate Seery! Kate is based at our Condon Street clinic and also does home visits! Four facts about you: 1. Completed school at Bendigo South East College/ Bendigo Senior Secondary College 2. Set records at BSE for cross county running ... 3. Graduated from Monash University! 4. Enjoys structure in personal/work life and have a plan! Work interests: 1. Working towards people’s goals and setting specific mini-goals along the way so we can celebrate progress more often! 2. Utilising our Clinical Exercise studio equipment 3. Utilising people’s own environments to create exercise programs! 4. Educating people to empower them to take control of their health and well-being Four hobbies outside of work: 1. Walking her dogs 2. Fitness (weight training and running) 3. Home improvements 4. Reading Number 1 idea on your bucket list: See the Aurora Borealis (Northern Lights)

12.01.2022 Are you getting enough sleep? This week we dig a little deeper on the topic of sleep. Brig has put together a blog post to highlight the importance of sleep. We explain how it can impact your recovery, increase injury, and some key strategies to help improve your sleep quality. Follow the link below to access the blog post.... https://fusionphysiotherapy.com.au/are-you-getting-enough-/

11.01.2022 DID YOU KNOW? This week we look at the common misconception that noisy knees (whether they crack, crunch, grind, or otherwise make sound) indicates underlying tissue damage. In fact, there’s a special term for this phenomenon: it’s called crepitus. To date, no research has demonstrated a definitive link between knee noise (crepitus) and pathology (underlying tissue damage in the knee). Studies also suggest that there is no relationship between knee crepitus and self-report...ed pain, knee strength, and function. In fact, research has shown that 99% of subjects in knee studies have some form of joint crepitus, but no pain. The misconception that knee crepitus is causing knee pain can lead to fear avoidance behaviours, such as avoiding bending the knee or avoiding walking and exercising. However, these activities and movements are perfectly fine to perform with knee crepitus present! Noise around the knee is a common phenomenon and is usually pain free and harmless. In most cases, the sound is a normal bodily function, and there is generally no reason for concern. It is important to know that crepitus is not an early sign of aging and that it is okay to hear joint sounds when moving. So, what is happening within the knee joint to create these sounds? Each knee may sound a little different, depending on what is occurring within the knee. Joint sounds occurring repeatedly with movement of the knee typically arise when anatomical structures rub against each other. Friction between articulating structures, the like of which occurs at the knee joint, gives rise to various types of vibrations. This generates acoustic energy which travels to the surface of the skin. A build-up or collapsing of tiny bubbles in the knee synovial fluid can result in audible sounds. If you do experience associated pain with your knee noise performing repetitive movements, then it may indicate the benefit of some exercise-based rehabilitation.

10.01.2022 Reaching out to our Fusion friends and networks .. Do you know a Physio who would be a great addition to our team?

09.01.2022 Working from home series: Low back strengthening Lower levels of physical activity and extended periods spent sitting during the day can influence the likelihood of experiencing low back pain. If you have low back discomfort, one of the best things you can do is find ways to move within your tolerance. In addition, you can also increase your strength to improve your ability to perform activities pain free. ... Introducing these simple strengthening exercises could help enhance your function and reduce low back pain. These exercises may not be appropriate for all individuals experiencing low back pain or for those with pre-existing injury. For further information on a specific injury, you can book an appointment online for further assessment.

08.01.2022 Please vote for our Fusion superstar Sarah, who both wrote and starred in this short film. We’re very excited that our gym features in her film. https://www.focusonability.com.au/FOA/films/2061.html

08.01.2022 To finish off the working week we are back with another Meet the Team! Today we are getting to know Claire, who works from our Condon street practice! Four facts about you: 1. Loves to travel, only received a passport at 40 years of age! 2. Has three children... 3. Is a grandmother to one 4. Tends to be a people watcher! Work interests: 1. Working with a great crew at Fusion! 2. Treatments using clinical Pilates corrective exercises 3. Neck, back, pelvis and jaw pain! 4. Learning from everyone I meet! Four hobbies outside of work: 1. Colouring with my granddaughter 2. Puzzles 3. Reading 4. Riding/ touring with my husband, mostly around Victoria, tasting coffee Number 1 idea on your bucket list: Has completed a few, but next is a trip to The Mediterranean and Europe!

08.01.2022 Have you recently taken up running to stay fit during the isolation period? If you are new to running or doing more than your body is used to, you may be at risk of an overuse injury. Overuse injuries can occur from training errors, and generally doing too much, too soon, too often, without giving the body enough time to rest and sufficiently recover. ... Training errors have been thought to cause 60-70% of running injuries. Research supports the concept of increasing your training load little by little, with 10% per week recommended to allow your body time to adjust to its new demands. In this post we have outlined some simple tips to correctly introduce running into your new exercise regime while reducing your risk of developing an overuse injury. Stayed tuned for an upcoming post demonstrating a few key exercises for injury prevention and strength & conditioning of the running athlete.

08.01.2022 We are back with another round of Meet the Team here at Fusion! Today we are meeting Georgie who works from our McIvor Road clinic! 4 facts about you: 1. Grew up in Melbourne ... 2. Had a tree change in 2002 with 4 kids under 5! 3. Found adopted family in 2020 4. Loves the High Country and Alpine regions 4 hobbies outside of work: 1. Roller Derby 2. Snow skiing 3. Exploring the High Country in 4WD 4. Drinking coffee and champagne Number 1 idea on your bucket list: (Georgie has two and couldn’t pick between them ) 1. Ski a WW2 destination tour through the Italian Alps 2. Attend every F1 Grand Prix in one season!

07.01.2022 Have you experienced the feeling of tight muscles? Follow the link below to read our recent blog which explains muscle tightness, common misconceptions, and a longer-term solution to address it. https://fusionphysiotherapy.com.au/why-do-our-muscles-feel/

06.01.2022 Meet the Team! Today we are meeting Sonya who works at our Condon street practice! Four facts about you: 1. Has 2 teenage boys, aged 14 & 16 2. Has a silver tabby rescue cat called Monty! ... 3. Trekked around the Himalayas! 4. Has had a penfriend for 37 years and still communicates by snail mail ! What you like to do outside of work: 1. Running 2. Bushwalking! 3. Reading 4. Seeking out new experiences! Number 1 idea on your bucket list: Learn to play the piano!

06.01.2022 Osteoarthritis (OA) is a common joint disease. While it can affect all aspects of a joint, it is most commonly found in the articular cartilage. Many factors can increase your risk of OA. Some of these are unavoidable (age, gender, genetics), while others can be impacted by your lifestyle choices (obesity, physical inactivity, muscle weakness). OA is commonly described as wear and tear of the joint. However, this statement can be misleading as we actually need ...to load our joints to keep the cartilage healthy. OA occurs when there is more degeneration than regeneration of cartilage. In a healthy joint, there is a balance between the two. How can you treat your OA? Education to improve your understanding and ability to manage your condition Exercise to reduce pain and improve your ability to perform your daily tasks Weight reduction for lowering pain and improving function When you first start exercising with OA you may experience pain, however this does not indicate the occurrence of further harm or damage to your joint. Furthermore, while resting your joint might seem like a good idea, it can in fact further reduce your function and increase your pain levels. It’s best to get moving! If you need some assistance getting active and managing your level of OA related pain, our GLA:D (Good Living with Arthritis) exercise program might be the perfect starting point for you!

06.01.2022 40 week bump > 16 week bub Meet Mel Oliver, one of our Pilates clients and her adorable daughter, Pippa, now 16 weeks old. Mel attended our reformer Pilates classes throughout the entirety of her 40 week pregnancy journey and now continues postnatally.... What a great example of how Pilates helps with the physical and mental preparation, as well as recovery following birth.

06.01.2022 Fusion Christmas 2020 It was a cracking night out with this amazing team. Thanks to Ms Batterhams and Wine Bank On View for having us.

05.01.2022 Pilates from home: Stretch & flow Robina has prepared a 10 minute video designed as a stretch and flow for you to perform at home anytime throughout the day. Enjoy the tail end of your weekend; unwind, and move your body. ... To view this video in full, head over to our YouTube channel.

04.01.2022 Working from home series: mid-back mobility If you’ve been working from home, it’s likely that your time spent sitting throughout the day has increased. As a result, movement in the upper/mid back (thoracic spine) can feel limited and stiff.... Performing movement based exercises can help decrease your discomfort, feelings of tightness, and pain in your neck, upper and mid-back. Dec demonstrates 4 simple exercises that you can perform as a routine to break up your time spent sitting. It can be helpful to set a timer on your computer or phone every 30 minutes to 1 hour to give you a movement reminder. A short daily walk can also help give your body the additional movement that it might be missing.

03.01.2022 HOW CAN WALKING BENEFIT YOU? Walking is one of the simplest forms of exercise to help increase your physical activity levels and improve your overall health. Research suggests that as little as 15 minutes of exercise a day can significantly reduce the risk of health related deaths. ... If you find it difficult to incorporate exercise into your daily regime, why not try walking? This form of physical activity can be modified to suit a wide range of mobility, health, and fitness levels. Regular walking has been proven to: 1. Increase bone density 2. Help strengthen muscles 3. Improve sleep quality 4. Reduce the risk of heart disease 5. Reduce symptoms of low back pain 6. Help to manage blood pressure 7. Improve cardiovascular fitness 8. Reduce the risk of common health conditions 9. Reduce stress, anxiety, and boost mood 10. Improve balance 11. Improve hip and knee osteoarthritis 12. Decrease diabetes risk 13. Promote healthy aging 14. Help to maintain a healthy weight Australia's Physical Activity and Sedentary Behaviour Guidelines recommend 150 minutes of moderate intensity physical activity a week for those aged 18-64 years and 30 minutes of moderate intensity activity a day for older adults, aged 65+ years. While 10,000 steps is the widely recognised daily target, this is not suitable for everyone. To meet your guidelines of 30 minutes of activity, this corresponds to approximately 3,000 to 4,000 dedicated steps at a moderate pace. With this in mind, any amount of exercise is better than none. Why not take a positive step towards better health and increase your activity levels by introducing walking into your day.

03.01.2022 Pilates from home: This is the 3rd and final Swiss Ball challenge provided by Robina. This week she focuses on low and mid back mobility. Take some time out of your Saturday to stretch and move. Week 3 includes:... Seated ball thoracic stretch Wall ball back extensions Wall ball side flexion You can view this clip in full by heading to our YouTube channel.

01.01.2022 Are you getting enough sleep? Sleep is critical to good health. Poor sleep quality is found to be a risk factor for developing pain conditions such as low back pain and can lead to burnout. Restricted sleep (4 hours per night) has been associated with increased pain. Similarly, adolescent athletes who sleep less than 8 hours per night (on average) have 1.7 times greater risk of injury than those who sleep more than 8 hours.... By improving the duration and quality of your sleep, this may be helpful to improve your sensitivity to pain. A research study found that 3 weeks of consecutive nights of 8 hours sleep is enough to reverse pain sensitivity. While sleep quality is beneficial to reduce your risk of low back pain and injury, there is not conclusive evidence to support it increasing the speed of recovery. A recommended 7-8 hours of sleep per night may limit sensitivity and maximize tolerance to painful stimuli. Over the coming weeks, we will post more information on how sleep can impact your recovery and offer some strategies that you can implement to help improve your sleep.