Physio Focus in Gymea, New South Wales, Australia | Physical therapist

Physio Focus

Locality: Gymea, New South Wales, Australia

Phone: +61 2 9526 6686

Address: 106 Gymea Bay Rd 2227 Gymea, NSW, Australia

Website: http://physiofocus.com.au/

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• Sport & recreation
• Gym/Physical fitness centre
• Physical therapist

25.01.2022 ANKLE SPRAINS It’s definitely netball season! Acute ankle sprains are very common in Netball and players usually diagnose themselves with having Netball Ankle’s. ... This is a photo of an acute ankle sprain. The large area of bruising is an indication of a tear of the lateral ligaments causing bleeding, which leads to bruising. Recurrent ankle sprains are one of the highest reported injuries in sport, and this is usually due to poor early treatment and stabilisation of ligaments, poor rehab or returning to sport too early! Ligaments usually take 4-6 weeks before they are fully healed and strong, HOWEVER most athletes return too early and disrupt the ligaments healing process because they use pain as a guide when returning to sport. Pain is not always an indication of damage or healing. Therefore when returning to playing you should ensure that your ligaments are strong and stable before you even returning to running or training activities. Get in contact with us today so we can help you reduce your risk of re-rolling your ankleagain! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #heelpain #plantarfasciitis #physiotips

25.01.2022 Our phone lines are being worked on from 8am-12pm tomorrow (Thursday), meaning you may have trouble getting through. If you can't get through (on 9526 6686), please use our online booking system via our website, or send an email inquiry to: [email protected]... [email protected] #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #massage #sportsinjury #kneeinjury #postoprehab

25.01.2022 PLYOMETRICS What are Plyometrics? The goal of using plyometrics in training is to attain maximal force generation through a limb in the shortest amount of time. ... This type of training is mostly targeted towards athletes and individuals who require speed and power for their chosen activity. However, it can also be beneficial for the ageing population if provided in the correct way. If you're thinking about plyometric training, you should make sure you are able to perform functional movements, such as a deep squat and/or single leg squat to a chair. If you can’t squat effectively or have the adequate strength of your lower limb you place yourself at increased risk of acute or overuse injuries. Speak to us today about Plyometric training to see if you are ready or suited to start using plyometrics in your rehab or training #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

25.01.2022 It's up to all of us to keep our community safe. the Physio Focus team have downloaded the COVID Safe app to keep ourselves and our valued patients safe and informed. Do your bit by downloading the app today, we're all in this together. Reminder, we are OPEN and treating in clinic, online or over the phone.... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #keepourcommunitysafe #covidsafe #wereallinthistogether

24.01.2022 TELEHEALTH consultations. These sessions are face to face video calls with your therapist where they can asses, diagnose and teach self treatment techniques. This means you can attend your appointment in the comfort of your home, all you need is a device with a microphone, camera and a decent internet connection. If you would prefer your next session to be a Telehealth consultation, get in touch with us today. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #telehealth #onlineconsultation"

23.01.2022 WRIST MOVEMENT Wrist and finger flexion is the movement of making a fits or bending your palm/fingers towards your forearm. Wrist and finger flexion strength is very important for gripping activities, such as rugby, rock climbing, wrestling sports, baseball, tennis and almost every sport that involves gripping, throwing or holding equipment. ... General strength training can improve overall grip strength, however in some cases targeted strengthening of the wrist and finger flexors is indicated to improve performance and reduce the risk of injury. Wrist, elbow and shoulder pain are very commonly associated with a reduction in grip strength. If this is you, give the clinic a call today, we can help you.

23.01.2022 Being left to your own devices for home workouts and recovery exercises can be daunting, so we're here to help. If you're in need of some body weight strength exercises for lower limb injuries, give this one a go. All you need is a resistance band and a couple of spare minutes. Hinge at your hips and keep a slight bend in the knee of your standing leg while raising and lowering your other leg, keeping control the whole time. Reminder, we are OPEN and treating in clinic, online or over the phone. Get in touch with us today. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #glutestretch #workingfromhome #deskstretch

23.01.2022 STIFF or WEAK SHOULDERS Difficult to put on a jacket? Having a hard time scratching your back? Cant reach the top shelf?... Stiff shoulders are usually the reason why you might be struggling to put a jacket on, which can obviously be a major issue in winter . HOWEVER, if your shoulder is weak then you may have the same issues. The difference between a STIFF shoulder and a WEAK shoulder is important to determine for proper treatment. Stiff shoulders need stretching and weak shoulders need strengthening. Test to see if you have stiff shoulders: - Lean up against a wall - Put your head, upper back, lower back and pelvis flat on the wall - Keep elbows straight while lifting arms above your head - Try and touch your thumbs on the wall (Most people cheat and bend their elbows) If you struggle reaching the wall, try help with the other arm passively, but ensure you don’t compensate and come off the wall. If you still can't touch then you may have stiff shoulders or stiff upper back. If you can touch with a bit of help, you may have weak shoulders In the same position, trying to make a T by putting elbows on the wall at shoulder height. Then trying to put the back of both hands on the wall with elbows bent at 90 degrees. Most people cheat and bend their elbows. The last one is the reach behind the back test: Try and reach up the back as high as possible. You should be able to reach the lower tip of the shoulder blade or half way up the back, without leaning forwards. If you have to crawl up your back to get the range, your shoulder may be weak and not stiff. If you are experiencing STIFF or WEAK shoulders, it's time for a visit to Physio Focus! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #kneepain #physiotips

22.01.2022 Got some last-minute aches and pains? We're open until midday today. physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

22.01.2022 We take health matters very seriously here at Physio Focus. So moving forward, all staff will now be wearing masks. If patients would like to be treated with one (which we're strongly encouraging), we ask that you bring it with you to your appointment. All other COVID-19 protocols are still in place. ... Get in contact to make your next appointment. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

22.01.2022 We are very fortunate to remain deemed to be an essential service to maintain the physical health and mobility of the community. We are there to treat healthy injured people and take the strain off hospital and medical centres. A visit to the Physio is a legitimate outing that will do you good. The government announcements specifically say that you are allowed to attend a medical or allied health appointment. We are always here to help and all of the Physio Focus team have... completed Certification in COVID 19 infection control. Which includes social distancing where practical, regular sterilisation of touch points and hygiene, and screening every patient for potential risk factors. We can arrange complete hands off rehab exercise and education treatment only if that is requested We can arrange Telehealth Consultations online or over the phone. We can do Home Visits to you if you prefer to be treated by a familiar face in your own home. We can also assist those in financial hardship at this time with specific arrangements in place. Please confidentially email me direct if needed at [email protected] and I will be sure you get the service and help you need. Call is today if you need our trusted service and we will do whatever necessary to meet your needs. Support us support you. Please share this. Chris, Harry, Sue, Gemma, Steph, Luke, Cheryl, Gai, Lauren, Dani, Karl, Jake, Hene, Sean, Shona, Jo, Anna and Ange Call us. We are here! 95266686 #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #massage #sportsinjury #kneeinjury #postoprehab

22.01.2022 SHIN SPLINTS Have you suddenly taken up running due to gym closures? And now you're experiencing pain, even when you walk? You may be experiencing shin splints. This is due to weakened muscles in your foot and arch. Try this exercise to strengthen them. If you're still experiencing pain, talk to us today. ... Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

21.01.2022 TIGHT MUSCLES Why do muscles feel tight? Does that mean they are short? That they can’t relax? ... When you feel stiff or tight remember tightness is a feeling and not necessarily meaning that your muscles are physically short and needs stretching. Like other feelings such as stress or anxiety, you feel it more when you are sensitive or sleep deprived. And like other forms of sensitivity, it will go down if you improve your overall fitness, strength, awareness, motor control and health. If you're in pain however, that's something entirely different. Come and see us to determine if your muscle tightness is related to your pain experience. Its not always as simple as tight muscles cause pain or injury. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

20.01.2022 Team meetings at Physio Focus! In our most recent weekly catch up the team discussed all things knee injury and ACL specific rehab. Lauren is demonstrating a regressed version of a single leg squat. She had the pleasure of learning everything ACL rehab from a great mind in the physiotherapy field Enda King at his most recent ACL rehabilitation course. We love to share ideas and expertise to regularly test and refresh our knowledge on a weekly basis.... Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #teammeeting #acl #kneerehab

20.01.2022 SHOULDER MOBILITY Having stiff shoulders can be a contributor to someone’s shoulder pain, but it may not be the cause. Now we cant solely blame immobility or posture for shoulder pain, BUT we definitely know that increasing shoulder mobility for stiff shoulders can sure help reduce shoulder pain.... One of the first things we look for in people that present to the clinic with a painful shoulder, is their range of motion. Is their painful shoulder stiff or mobile? If the patient has a stiff and/or painful shoulder, especially during specific movements or only on one side of the body, we know that these people will benefit from some type of stretch or mobility exercise. Whether you’re an athlete, gym enthusiast, or just trying to improve your health, adding in specific shoulder mobility exercises are important to keep your shoulders pain free and mobile. Performing shoulder-specific mobility exercises will help: - Increase range of motion - Reduce tension and tightness - Improve flexibility - Increase optimal biomechanics of the shoulder - Reduce the risk of overloading the shoulder - Alleviate certain types of shoulder pain If you have a painful shoulder or your shoulder feels stiff, come and see us in the clinic to assess which stretches or mobility exercises will suit YOUR shoulder the best.

19.01.2022 With all this extra time at home, why not challenge yourself? Let's see if you can improve your plank hold time! Test yourself a few times a week, taking a rest day every third day, aiming for an extra 10 seconds each hold. For the more experienced plankers, throw in some side planks or plank up downs. Let us know how you go! Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #plankhold #plankchallenge

19.01.2022 We are taking on additional home visits to adjust to these changing circumstances. If you would prefer a home visit rather than coming to the clinic, get in touch with us today. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #glutestretch #workingfromhome #homevisit

18.01.2022 Making notes. Not writing a weekend shopping list. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

18.01.2022 SHOULDER PAIN Shoulder pain affects a lot of people regardless of age or activity levels. Therefore we like to use specific categories of shoulder presentations to help determine the reason for someones pain or shoulder issue. STIFF WEAK UNSTABLE ... Shoulder pain when lifting ones arm is a common complaint that we see in the clinic. It can be caused by an overload of the rotator cuff muscles and/or tendons within the shoulder. Common complaints are pain when lifting, reaching, lying on and aching after activity. There are some important factors when determining the cause of rotator cuff related shoulder pain when lifting ones arm: Age The reason for onset of symptoms i.e. incident or non-incident Previous shoulder injury If you are experiencing shoulder pain, give us a call today on 9526 6686. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #shoulderpain #shouldertreatment

18.01.2022 Squats Squats can be done in a number of different ways, techniques, and varieties. The most common of these is the barbell squat, which involves weight loaded onto a barbell and squatting in a back, front, or overhead position. However, squats can also be performed with kettlebells and dumbbells, or using different techniques such as vertical or horizontal jumping, tempo, and holds. When done correctly, they can improve knee stability and strengthen connective tissue, among ...countless other benefits. If you're concerned about your technique, come and see us for an assessment. We'll have you reaping the benefits from the squat in no time. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

18.01.2022 KNEE PAIN Anterior knee pain going up and down the stairs can be due to an overload of the knee cap joint called the Patellofemoral Joint (PFJ). The knee cap sits in the groove of the upper thigh bone and this joint can be irritated by a spike in activity loads, growth spurt in kids, weakening of muscles that support the knee and hip, poor foot mechanics or a trauma to the area. ... If the pain you are experiencing is through the inside or outside of the knee joint and NOT around the knee cap, then we would be more suspicious of a meniscal tear, knee joint overload or osteoarthritis driven pain. If the knee feels or looks swollen, it needs to be reviewed by a physiotherapist or doctor, as visible swelling is NOT normal for the knee and there is a reason for it. If you are experiencing any knee pain or knee swelling it's time for a visit to Physio Focus! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #kneepain #physiotips

18.01.2022 BARBELL FRONT SQUAT The barbell front squat is an effective resistance and compound exercise that works several major muscle groups. It enhances your core strength, improves flexibility and builds muscles around your thighs, lower back and abdominal muscles. The barbell should sit comfortably across the front side of your shoulders and close to your neck with a very light grip on the bar. Stand with your feet between hip and shoulder width apart with your toes pointed slight...ly outward. Take a deep breath in and brace your core before sitting your hips back like sitting on a chair. Remember, keep your knees apart and your elbows up throughout the whole movement. Finding it hard to keep your elbows up or getting a comfortable grip on the bar? You most likely have a mobility restriction in the upper limbs or thoracic spine. If this is the case look back at our recent posts for exercise ideas on how to address those limitations. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #teammeeting #acl #kneerehab

17.01.2022 RUNNING INJURIES Running Tip ~ Mixing up your training can be a good way to prevent injury. Running long distances places repetitive loads on certain areas of the body. Getting on the bike, going for a swim, and/or jumping on the rowing machine can be a good way to maintain and build cardiovascular fitness, while reducing the repetitive impact loads through the body.... These low impact activities spread the load in different ways through your body and can be quite beneficial as a deload period or when certain areas of your body are screaming for a rest. This can be particularly important when returning from injury, but can also be an essential part of your training program to prevent accumulation of repetitive stressors. Remember, injuries commonly occur from too much of the same thing, in a short time. #physiofocus #physio #physiotherapy #handson #gymeaphysiofocus #cronullaphysiofocus

17.01.2022 RECOVERY (Active V Passive) Lack of recovery can be a major contributor to acute and overuse injuries. Recovery is a vital part of your exercise routine or daily activity and can be divided into Active and Passive types of recovery.... Active recovery (very important) is movement or exercise that keeps your heart rate below 75% of your maximal heart rate. Activity such as walking, bike riding, swimming, pool walking or a light-moderate strength session are all good options. Passive recovery strategies including foam rolling, stretching, ice baths, compression garments and massage can also be beneficial. These are mainly where an external source or device is acting upon your body to aid in the recovery process. For best results, a mix of active and passive recovery strategies are most beneficial to keep you doing the things you love without breaking down. Remember, your body will not adapt unless you allow it to recover. We can sort out your recovery. Get in contact to find out how. #physiofocus #gymeaphysiofocus #cronullaphysiofocus #recovery #activerecovery #passiverecovery

16.01.2022 SHIN PAIN With gyms being closed, running is now many people's exercise of choice. With this, some might start noticing some shooting or aching pains up their shins after a few weeks of running or even extended walking. SHIN SPLINTS is an general term to describe activity related shin pain. The most common type of shin pain is MEDIAL TIBIAL STRESS SYNDROME. People present with shin pain along the inside border of your shin bone. ... Medial Tibial Stress Syndrome is commonly caused by weakness in the muscles of your foot and arch, sub-optimal running technique (excessive toe runner) or a significant spike in your running volume. If you are someone that experiences medial shin pain, we'll be sharing some exercises here over the next few days to help relieve your pain. If you think you are experiencing medial tibial stress syndrome or other types of shin pain such as pain in the front of your shin, shin swelling/tightness, tingling or loss of sensation during or after exercise, please get in contact with us on 9526 6686, so we can help you get the right diagnosis and back out running. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #running #shinsplints

16.01.2022 Using a foam roller can help alleviate muscle tenderness, loosen tight soft tissue and improve blood flow. We know your daily routine is probably very different now, but it's still important to keep up your foam roll habits! Talk to us today to figure out what movements will work best for you and your needs. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #foamrolling

16.01.2022 Did you know August is Tradies National Health Month? We love this intitative as it calls on tradies to make their health and the health of their co-workers a priority. With statistics showing that 3 in 5 serious workplace injuries involve a tradie, it is important to raise awareness of the health and injury risks affecting them every day. Help us spread the message and keep our Aussie tradies healthy! If you're a tradie wanting to take the next step to better health, conta...ct us today! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #tradiesnationalhealthmonth #tradieshealthawareness

16.01.2022 We understand that concern may be rising along with what is happening in VIC. We want to assure you we are taking all necessary precautions within our clinic to ensure the safety of our valued patients and staff. This includes asking everyone who enters the clinic to sanitise their hands, do a temperature check prior to entering, and using all disposable materials gloves, bed covers etc. If you wish to find out more about our precautions, please do not hesitate to contact ...us on 9526 6686. We are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire

15.01.2022 SHOULDER PAIN Specific movements that create shoulder pain can actually help us understand the cause of your pain! Ever experience shoulder pain with putting on a seatbelt? ... Initially the pain feels very innocuous and hardly troublesome, however it can start a reaction in the shoulder known as Adhesive Capsulitis or Frozen Shoulder’’. Adhesive Capsulitis, or Frozen Shoulder as it is commonly called, is typically associated with progressive worsening of shoulder pain and stiffness WITHOUT a clear incident. Early detection of an Adhesive Capsulitis (before 3 months) is important, as there are management strategies that can help slow down the progression of pain and stiffness long term. If you are experiencing shoulder pain and/or stiffness, and are not sure why? Get in contact with us today. (Call 9526 6686) #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #shoulderpain #shouldertreatment

15.01.2022 We're having some issues with our phones today - they're currently saying our line is disconnected. Trust us, we're here and working away as normal. If you do need to make an appointment, please book via our website or shoot us through an email. Thanks for your patience, we're working on getting them fixed ASAP.

15.01.2022 Back pain is the most common injury experienced by tradies, as it is the part of the body involved in almost all tasks tradies regularly undertake at work. Back pain can cause serious problems if left untreated and can affect not just your work life, but your personal life too. If you are experiencing any type of back pain, contact us today. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #tradiesnationalhealthmonth #tradieshealthawareness

14.01.2022 SCAPULA FRACTURE This patient was unfortunately involved in a motor vehicle accident and sustained a fracture to his shoulder blade (Scapula). The surgeon that was involved used screws and plates to put all of the pieces back together, and did an awesome job. We now have the task of building up the control and strength of the arm and shoulder complex so that it works properly again. It is a long road ahead, however he is already back to fishing and mowing the lawns. And will... no doubt dabble in some backyard cricket this Australia Day. #physiofocus #physio #physiotherapy #handson #gymeaphysiofocus #cronullaphysiofocus

14.01.2022 TEAM MEETINGS + CAKE = one happy Physio Focus team! Throughout the year we have physiotherapy students from different universities shadow and work with us in the clinic. This allows students to apply the knowledge they have learnt with real people in a clinical setting under guidance. This week was the end of our physio students placement, where they get to present a topic of their choice and bake for the whole physio team. The topic discussed was diagnosis, treatment and m...anagement of rotator cuff tears in the shoulder, with a side of chocolate AND cheese cake! We also discussed ways to not only help our patients ease back into their winter sports, but how to best manage the most common injuries we see when individuals do too much, too soon. So, if you need help dusting off some cobwebs before getting back onto the field or court, contact us today! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire

14.01.2022 2020 has been tough on all of us, so we are proud to provide some relief to our friends at @elevatephysiotherapy It was my pleasure last week to phone Jeannette from "Elevate Physio" in Jindabyne and tell her that our Practice was donating $1400 toward her business.Elevate Physio and the community of Jindabyne has been significantly impacted from the bushfire crisis and is now in the shadow of an uncertain upcoming winter sports snow season. Jeannette tells me they plan to b...uy a Defibrillator Unit for the Gym floor. This will benefit both businesses and the community down there for years to come. We are so proud to be in a position to help them out. Good Luck for the rest of 2020! Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

14.01.2022 DYNAMIC STRETCHING Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity by taking the body through purposeful ranges and movements that relate to the activity or sport about to be undertaken. ... Dynamic stretching in warm ups have been shown to be superior to static stretching for performance prior to competition. If you're coming back from an injury you should be performing dynamic stretches to reduce the risk of re-injury. Unsure which stretches to do? give us a call and we can help you with which movements will specifically help YOUR performance. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

14.01.2022 Meet Bec. @bec_does_stuff A fitness coach, lifter of heavy things, eater of carbs and victim of a 2nd ACL injury... After already undergoing one ACL surgery, Bec has decided to do things a little differently this time around and treat her recent ACL injury WITHOUT surgery. ... Current evidence supports a 3 month rehabilitation period targeting swelling, range of motion, strength, stability and control. We have come up with a program specifically for her so she can build her muscles, regain her stability and focus on her long term goals. Watch this space to see how the next 12 weeks unfold. Bec is pure inspiration. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #acl #aclrehab #aclnosurgery

13.01.2022 We're hiring! We're on the lookout for an experienced receptionist to join our team. Working approximately 15 hours over 3 days each week, the role requires someone who is well presented, has great attention to detail, is familiar with HICAPS, Medicare and Workers' Compensation payment methods and has excellent communication skills. You must be available between 7.30am and 7.30pm, Monday to Friday. We're looking for someone to start straight away, so if this sounds like yo...u, send your relevant work history or CV through to [email protected] #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #preventio #receptionwork

13.01.2022 TENNIS ELBOW You don't necessarily have to be a tennis player to experience 'Tennis Elbow'. Tennis Elbow is the general term for lateral epicondylalgia - pain on the outside of the elbow. It is most common between 35-55 years of age and generally from overload at the elbow.... It can be attributed to factors such as: - Excessive grip on rackets and bats - Weak grip strength - Poor technique - Poor external rotation of the shoulder, thus placing more strain on the elbow - Poor flexibility Tennis elbow management includes: - Reduction in aggravating activity - Progressive forearm strength - Taping/bracing - Dry needling - Cold therapy - Massage If you're experiencing any pain down the outside of your elbow, come in and we can sort you out. Not all treatments work the same for everyone, so touch base with us to find out what is going to work the best for YOU. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

13.01.2022 Good news! We have a second Osteofit class commencing on Friday 24th July and it will run from 1-2pm. These weekly classes aim to help those needing to improve or maintain muscle strength, joint mobility, bone density and balance. Each class will be run by a physiotherapist and the exercises provided will be safe and gentle, catering to those with minimal exercise or gym experience. The cost is $15 per person with a max. of 8 people per class. To book your spot, give the team... a call on 9526 6686 today! Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #shoulders #osteofit

12.01.2022 Sore back or shoulders? Try this exercise to build strength and relieve tension. Stand in an open doorway and spread your arms out to the side, grip the doorway at or below shoulder height and lean forward through the doorway until you feel a stretch. Remember to keep your back straight and don't over do it. Comment below after you have tried it! Reminder, we are OPEN and treating in clinic, online or over the phone.... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #shoulders #shoulderexercise

12.01.2022 Just a reminder, we're a COVID-safe clinic. And very proud to be. We take hygiene seriously. Here's what you can expect when you visit Physio Focus: Physiotherapist and reception staff will be wearing masks... All patients are encouraged to wear a mask, and you will receive an SMS prior to your visit to remind you of this. COVID-19 screens at the reception counter You'll have your temperature checked You'll be asked questions about your general health and exposure Waiting room chairs will be appropriately physical distanced Hand sanitiser to be used when you enter the clinic and throughout the clinic. You'll either be treated in a private room or a double spaced clinic cubicle Disposable sheets and towels are used for every patient All equipment is disinfected after every use. Physical distancing between clinic beds And please, do not attend if you are unwell. You will be rebooked for one week's time, at that point if you continue to be unwell we would have expected you to have had a COVID-19 test before attending the clinic. #physiofocus #physiofocusgymea #physiofocuscronulla #covidsafe

12.01.2022 WORKING FROM HOME Has reality set in yet? Back at work? You may be back in the office, or still working from your dining room table. Wherever you are, make sure it's as ergonomic as possible: ... Square up Sit comfortably with your back in the chair Put your feet flat on the floor or on a book or stool Move often! even if that is to stretch your neck or back Now, where is your computer? Are you looking down or up to see it? Make sure your eyes line up with the screen height Not sure if you're set up right? Give us a call and we can help. #physiofocus #physio #physiotherapy #handson #gymeaphysiofocus #cronullaphysiofocus

12.01.2022 NETBALL ANKLES If you're a keen netballer, you would be familiar with the common injuries that come with this beloved sport, such as the dreaded ankle sprain. If you have rolled your ankle a few too many times and they feel floppy or weak, it's time for a visit to Physio Focus! ... A rolled or sprained ankle injury occurs when the ligaments in your ankle are over stretched during a rapid movement of the ankle while running, jumping, landing unbalanced or sudden change of direction. These injuries vary in severity, but even the smallest of sprains, if left untreated, can cause ongoing problems down the track. The 2020 netball season is only a short season. So to ensure you don’t miss any games due to an ankle injury, come see us in the clinic to get some guidance in how to minimise the risk of further injury and keep you on the court. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #netball #ankleinjury

12.01.2022 Lest we forget. #anzacday

11.01.2022 Home Visits We are now conducting home visits again for our post-op rehabilitation clients. If you need rehab at home, get in contact now to arrange a time. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #massage #sportsinjury #postoprehab #athomerehab

11.01.2022 Now that's a 'stache At Physio Focus, we're all about the health of everybody, but this November, we've been focused on men's health in our community. Our man, Karl, has grown quite the mo, and we think it's great. What's the verdict? Should he keep it? ... #physiofocus #gymeaphysiofocus #cronullaphysiofocus #movember #menshealth

11.01.2022 Ever feel like you're standing on marbles? Plantar Fasciopathy ("Plantar Fasciitis") is generally characterised by heel pain through the inside of the heel bone, especially when you get out of bed, and when you get out of the chair after sitting for long periods. Treatment is very individualised, as some treatments work wonders for some but do not necessarily work for others. ... (Stretching, Acupuncture, Golf Ball, Ice Bottle, Strength, Orthotics, Massage, Supportive Shoes, Taping etc) This is because Plantar Fasciopathy has many causes and is an umbrella term for heel pain caused by stiffness in joints and muscles, weakness, overload from activity, repetitive impact stress, altered biomechanics, increase in body weight, life stressors and more!! If you are experiencing any heel pain and it just wont go away, get in touch with us today to help you get back on your feet. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #heelpain #plantarfasciitis #physiotips

11.01.2022 Osteofit classes We currently have four spots available in our Tuesday Osteofit class. Held between 12.30 - 1.30pm each Tuesday, classes include aerobic exercise, whole body strengthening and balance exercises individually tailored to each patient. Patients should not require full-time 1:1 assistance. On the first session, you will spend time working through an appropriate tailored program working towards individual goals / problem areas and taking a few outcome measures. Pa...tient's will then have their own programs to work through each week which get adjusted/progressed appropriately. If you are interested, please contact the clinic on 9526 6686 to let Lauren Heneghan know. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention #osteofit

09.01.2022 For a lower body strength building exercise try a reverse Bulgarian split squat. All you need is a chair and a bit of balance. This will work to strengthen your quads, hamstrings, glutes and calves, also your core which will work to maintain your balance. As always, don't forget to stretch afterwards! Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homeexercise #reversebulgariansplitsquat

09.01.2022 How we can help tradies during Tradies Health Awareness Month. Physiotherapy can help prevent and manage injuries and improve your fitness, flexibility and strength to ensure you are working optimally. If you're a tradie and think you will benefit from a visit to the clinic, get in touch today!... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #tradiesnationalhealthmonth #tradieshealthawareness

09.01.2022 We are having some issues with our online booking system. We want to reassure everyone that we are open, if you would like to book an appointment please call us on 9526 6686.

09.01.2022 We will be CLOSED TOMORROW for Anzac day and will be back to usual opening hours from Monday. We hope you all have a safe and enjoyable weekend. Reminder, we are treating in clinic, online or over the phone.... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire

09.01.2022 As a tradie, it is important to know proper lifting techniques to prevent injury. Here are some tips for Tradies National Health Month: Avoid hazardous lifting where possible. This includes heavy or awkward object and lifting below waist or above shoulder. Always asses the load and where the load will be placed. Keep a wide base of support. Keep the load close to your body.... Maintain the natural curve of your back, especially a small curve in the lower back. If you need more help perfecting your lifting technique, get in touch today. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #tradiesnationalhealthmonth #tradieshealthawareness

08.01.2022 For the next desk stretch we recommend the toe toucher. Slowly fold down over and in between your legs, exhaling as you do and reaching a little further each time. Then twist away from your leg and gently push with your elbow to get a nice rotation, looking up to the ceiling. Repeat in both directions. This is great for releasing the lower back. Reminder, we are OPEN and treating in clinic, online or over the phone. Get in touch with us today. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #glutestretch #workingfromhome #deskstretch

06.01.2022 Happy Mother's Day to all of the mum's out there! Thank you for all that you do. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #mothersday #happymothersday

06.01.2022 We are pleased to announce the return of our Osteofit Class! The weekly class aims to help those needing to improve or maintain muscle strength, joint mobility, bone density and balance. The class will be run by a physiotherapist and the exercises provided will be safe and gentle, catering to those with minimal exercise or gym experience. The weekly class commences next Tuesday the 23rd of June. The cost is $15 per person with a max. of 8 people per class. To book your spot..., give the team a call on 9526 6686 today! Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #shoulders #osteofit

06.01.2022 Times are still tough so we are continuing to offer financial relief at Physio Focus Gymea and Cronulla. We offer this for those members of our community that are experiencing financial hardship. We have always had your support and we gladly support you at this time. Please email Chris direct to discuss how we can help you. We will respect your confidentiality. ... [email protected] Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

06.01.2022 Group chats. We had our student, Vivian, talk all things supramalleolar osteotomy. This commonly used procedure is used in the management of early arthritis of the ankle.... If you’ve got questions on this (or any other ankle management), get in contact and we will sort you out. #physiofocus #gymeaphysiofocus #cronullaphysiofocus #ankleinjury #arthritis

06.01.2022 Here to help you... The team at Physio Focus covers a range of practitioners to comprehensively address the full range of therapies potentially required for your injury or condition. Our physios are experienced and highly qualified to diagnose and treat your problem. A commitment to ongoing professional development ensures we stay current with the latest advances in research, evidenced-based practice and technology developments.... If you're in need of some help, whether it be for an injury or to assess your technique, get in contact. We can sort you out. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #massage #sportsinjury #kneeinjury #postoprehab #assessments #technique

05.01.2022 SKI SEASON IS ON! The slopes may be open, but are you fit to ski this winter? Knee and shoulder injuries are some of the most common body parts injured on the ski fields. If you have had a previous knee or shoulder injury and don’t feel 100% confident but have got your lift tickets. ... Don’t waste any time, come see us in the clinic to help build strength, stability and confidence with an individualised program to ensure you enjoy your next snow weekend without a worry. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #skiseason #snowseason #wintersport

05.01.2022 LATERAL HIP PAIN Do you experience hip pain when lying on your side? Gluteal Tendinopathy and/or "Hip Bursitis" are common diagnosis given to individuals with lateral hip pain. Most individuals that experience lateral hip pain feel symptoms when lying on ones side, which can be caused by compression of your Gluteal Tendon or Bursa on your hip bone generating a pain response. ... Most people respond very well to specific activity modification and strengthening of the gluteals/hip muscles, with stretching being an aggravating factor in most people with this condition. Strengthen, don't stretch. If you are experiencing lateral hip pain, get in touch today! #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sutherlandshire #hippain #physiotips

05.01.2022 If you're running more often then usual, don't forget to take care of your body afterwards. Sudden spikes in running can lead to SHIN SPLINTS. Try massaging your calves like this after each run to avoid developing painful shin splints. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

05.01.2022 Summer = Swimming. Swimming is a great sport for people of all ages. It can provide a gentle, low impact form of exercise for injured athletes, or those who find daily land based exercise too tough on their joints. It can also be a high intensity whole body work out that combines flexibility, endurance and full body strength. Now that Summer is upon us, you may want to jump back in the pool. Unfortunately, due to the repetitive nature of the sport, swimmers are prone to ov...eruse injuries, particularly those of the shoulder. Shoulder pain can be attributed to poor technique, overuse, a muscular imbalance or instability. But how do you fix it? Strength and conditioning is one option. Exercises that focus on back strength as well as rotator cuff strength will be beneficial. If you've got any niggling issues and want to get them straightened out for the new year, get in contact. We'll sort you out. physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury #shoulderinjury #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

04.01.2022 If you're working from home for a while, watch this space as we're going to be sharing some of the best stretches and movements to help you adjust to your new working habits. You will feel this stretch here in your glutes as you cross your leg over and gently push down on your knee. Remember to exhale slowly as you do. Reminder, we are OPEN and treating in clinic, online or over the phone. Get in touch with us today.... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #glutestretch #workingfromhome #deskstretch

03.01.2022 One of the most common injuries at Christmas time is not a sore head from a few too many Christmas drinks, rather lower back injuries. The cause? Incorrect lifting. And it's usually due to lifting heavy boxes of Christmas decorations. So before you bend over at the waist to pick them up, or get them down from overhead storage, think about they way you carry them. It might mean you're literally not able to go anywhere these holidays. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury is #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention

03.01.2022 How we are managing the COVID-19 threat in our clinic: 1. Maintaining our high hygiene procedures, including frequent hand washing after each & every patient. 2. Screening patients with appropriate Covid19 questions when they call to book appointments. 3. Providing hand sanitiser on entrance to the practice. Entrance will only be from Gymea Bay Rd entrance or the car park.... 4. Temperature checking of all people on arrival to the practice with a non-contact digital thermometer. 5, Disinfecting treatment beds and equipment & replacing towels after each use. 6. Encouraging patients to BYO Towel & Pillow for treatment sessions for extra precaution. 7. Maintaining appropriate social distancing procedures throughout the practice in waiting rooms & reception areas If you have any questions regarding the above, please do not hesitate to contact us. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

03.01.2022 We know it's hard to keep moving at the moment, but it's still so important to our health and well being, especially during times of stress. Keeping active gives you more energy, improves your mood, boosts your immune system and prevents chronic diseases like diabetes, heart disease, cancer and dementia, not to mention it gives you something to do! To help get motivated, schedule active breaks if you're working from home, and go outside if you can. Most importantly, move mor...e and sit less. Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

03.01.2022 We're having issues with our phone lines at the moment as we switch over to the NBN. If you can't get through (on 9526 6686), please use our online booking system via our website (link in bio), or send an email inquiry to: [email protected] [email protected] ... #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #massage #sportsinjury #kneeinjury #postoprehab

02.01.2022 From our team, to your team. We want to wish you all very merry, safe and healthy Christmas.

01.01.2022 Have you ever hit the slopes in more ways than one? A common injury we see from avid skiiers is an ACL tear or rupture. They hit a bump, get their skiis caught or twist their knee in an awkward position. The ACL is unfortunately subject to harm in any sport that involves rapid change of direction and maneuvering of which skiing and snowboarding both involve. ... Symptoms include hearing a 'pop' sound, knee giving way and significant swelling almost instantly. Sometimes individuals will feel better within the first 10 minutes of the incident, however will end up having another episode of instability. If you ever think you experience an ACL injury, it is important to seek treatment straight away. Contact Physio Focus today to start your treatment. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #ski #skiinjury #acl

01.01.2022 Are you a surfer unable to spend a lot of time in the water lately? Try these exercises to strengthen your upper body ready to paddle once the beaches open as normal. 1. Lat pull down 2. Reverse fly 3. Plank raise and lower opposite arm and leg... Reminder, we are OPEN and treating in clinic, online or over the phone. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #homestretches #movemoresitless

01.01.2022 Getting to the core of the problem. Low back pain can occur when the muscles around the back and pelvis become over worked and fatigued. Individuals that experience increased fatigue around their back, may be due to either a lack of endurance of the spinal muscles or insufficient strength required for their activity or work. Building up specific muscular endurance and having strong postural muscles can help to improve those that are struggling with repetitive lifting, holdi...ng positions for a long duration and general heavy lifting. Gardening is an activity that requires all of those movements and postures, and back pain is quite a common complaint the day after gardening. Easily fatigued postural muscles can sometimes have a role to play in low back pain. If you feel like you don’t have the strength or endurance in your low back, get in contact now and we can help you find best exercises that can get your stronger. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #core #coreexercises #corestrength