Healthy Bodies Physiotherapy Vic. in Cheltenham, Victoria | Alternative & holistic health service

Healthy Bodies Physiotherapy Vic.

Locality: Cheltenham, Victoria

Phone: +61 3 9584 6919

Address: 159 Centre Dandenong Rd 3192 Cheltenham, VIC, Australia

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

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• Medical centre
• Massage therapist
• Physical therapist
• Alternative & holistic health service

25.01.2022 Experiencing lower back pain with sitting? Here are some practical tips to help! Being still for a long period of time is likely to result in stiffness and soreness for anyone. Think of a long car trip; the first thing you want to do when it’s over is to stretch your legs. The duration of how long someone can sit depends on the individual and many other external factors. People who experience chronic low back pain when sitting tend to move less and remain in the same position... for longer compared to individuals with no or more mild symptoms (Bontrup et al., 2019). Sitting in an inevitable part of life both during our work time and leisure time. The good news is there are many things we can do to help us with this. The ultimate solution is to move more regularly and get your muscles and joints strong which will likely result in less stiffness, tightness and pain. There are also a few strategies and modifications that we can make, such as posture modification, to assist in improving your sitting tolerance and provide some symptom relief. Stiffness, discomfort and pain are the result of a huge multitude of factors including physical activity, sleep, nutrition, stress levels, state of the body tissues, posture and so forth, so taking a multi-pronged approach is typically preferred. Some of these strategies will have varying levels of success based on the positions in which your body is sensitive. The most effective ways to address all the contributing factors and receive a tailored management plan is to seek professional help. For a professional assessment and treatment plan, book an appointment today at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919. Ref: Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal Science and Practice, 34, 38-46. Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. Gupta, N., Christiansen, C. S., Hallman, D. M., Korshøj, M., Carneiro, I. G., & Holtermann, A. (2015). Is objectively measured sitting time associated with low back pain? A cross-sectional investigation in the NOMAD study. PLoS One, 10(3), e0121159.

25.01.2022 **Healthy Bodies Physiotherapy - COVID-19 response** As an allied health practice, we understand the importance of patients being able to safely access our facility in the current times. We are continuing to strictly follow the guidelines from the Department of Health and are implementing all advice immediately as it is given. As a team, we are very committed to keeping our patients and staff safe and wanted to share some of the steps we are taking that reflect this:... Offering Telehealth appointments for those where it is a suitable alternative to traditional face to face appointments. Screening patients for risk factors such as recent travel, exposure to a confirmed COVID-19 case and cold or flu-like symptoms such as fever, cough or shortness of breath. Hand sanitiser is used by all patients and staff attending the facility. Staff trainings conducted regularly to ensure updated knowledge. Use of hospital grade cleaning products in between every patient. Patients are being asked to wait in the car until the practitioner is ready for their appointment. Patients are notified by text message when to enter the facility. Staff will be wearing N95 masks when working in close proximity with patients. If you have any further questions or wish to book an in-person or Telehealth appointment, visit https://www.healthybodiesphysiotherapy.com.au/ or call us on 9584 6919.

25.01.2022 Healthy Bodies Physiotherapy is very excited to welcome Todd Anderson (senior physiotherapist) to the team. Todd graduated from Monash University in 2008 with a Bachelor of Physiotherapy and is a passionate and experienced musculoskeletal physiotherapist. Todd also completed an Advanced Diploma in Myotherapy & Health Science. Todd has more than a decade experience in a variety of private practice and elite sporting settings and has worked both in Australia and overseas. Todd ...is an official tour physiotherapist for Athletics Australia and has supported Australian teams at the World Half Marathon in Spain (2018), World University Games in Taipei (2017) and the Nitro Athletics Series in Melbourne (2017). In 2019 Todd spent time consulting at the AIS Training Centre in Italy providing physiotherapy for some of our key Australian Track and Field athletes. He looks forward to supporting some of Australia’s top athletes at their international competitions again once international competitions recommence. Todd has a keen interest in all musculoskeletal conditions but due to his work with athletes takes a passion for running related injuries. He enjoys keeping active himself and uses his education and exercise experience to empower his patients. To make an appointment with Todd check out https://www.healthybodiesphysiotherapy.com.au/book-online/

24.01.2022 Keen to run? The health benefits may be even more than you think! As we are entering warmer weather, you might be more keen to get outside. Running is a great way to stay fit and healthy. A common misconception is that to properly get health benefits you have to run more days than not, but this isn’t necessarily the case.... Research shows that running only once a week can help keep you healthy from all kinds of disease! Also, running just once a week can have similar health benefits to multiple times! Any is better than none make sure to start at an appropriate level for you and build up as desired gradually.

23.01.2022 **Reverse Nordic exercise** Physio Hugh demonstrates the Reverse Nordic, a great exercise to help with quadriceps development. The quadriceps group is made up of 4 muscles. One of these muscles, the rectus femoris, is comparatively underutilised when performing compound movements (e.g squat, leg press) compared to the other quadriceps muscles. Therefore, other exercises should be incorporated to optimise development.... The Reverse Nordic is an effective, equipment-free exercise that has been shown to significantly increase strength, cross-sectional-area and length of the rectus femoris in addition to the other quadriceps muscles. Keep your thighs and trunk in a straight line and slowly lower yourself backwards as far as you can. Try not to arch backward with your back or let your hips collapse during the movement. Use your hands to help you return to the starting position. You might feel more DOMS after completing this as it is working the muscle while it is lengthening (eccentric contraction). Make sure to check with your physio first if this exercise is appropriate for you. To book an in-person or telehealth appointment, visit https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919 Ref: Alonso-Fernandez, D., Fernandez-Rodriguez, R., & Abalo-Núñez, R. (2019). Changes in rectus femoris architecture induced by the reverse nordic hamstring exercises. J Sports Med Phys Fitness, 59(4), 640-647. Mangine, G. T., Redd, M. J., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., ... & Fukuda, D. H. (2018). Resistance training does not induce uniform adaptations to quadriceps. PloS one, 13(8).

22.01.2022 Done your hammy? Keep your rehab up even after symptoms have resolved to avoid time on the sidelines! An increased risk of injury can persist for 15 weeks after returning back to playing! This includes recurrence of the originally injury but also an increased risk of sustaining other injury such as a quadricep or calf muscle strain. Often by this stage you may not be experiencing symptoms, however the muscle still continues to heal and strengthen up.... This emphasises how important it is to have a comprehensive rehabilitation plan in place that is continued even after symptoms resolve. For help with your return to play management plan, reach us at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

20.01.2022 **Prevent hamstring injury** Sprints are a very common feature in most pre-season training. During sprinting, the hamstring can be asked to produce forces almost 9 x bodyweight, which explains why hamstring injuries can be common particularly in pre-season where the body might not be properly prepared. The best thing you can do to prevent injury is to make sure your hamstrings are strong and powerful to deal with these loads. Exercises that work the muscle under stretch are e...xtremely important as this mimics the role it plays during sprinting. Some examples of this include a Nordic hamstring curl and Romanian deadlift. If appropriate, adding these activities in your training can be extremely helpful. Make sure to check with your physio to ensure they are implemented correctly, particularly if you’ve had previous injury. For professional assessment and management, book an appointment at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919

19.01.2022 Chronic pain? Try walking! Walking can be done anywhere and has been shown to be effective in managing pain. Alongside requiring no equipment, the great thing about walking is it is easily progressed or regressed depending on what is suitable for you. ... You can manipulate the speed of walking, distance, time and/or terrain to find a level that works for you. Put on some music, take a friend or simply enjoy the scenery and start walking! For assistance to set up a program that is specifically tailored to you catch us at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

17.01.2022 Finally, a return to sport is on the horizon! While this is great news, it is important to remember that having an extended time off with a reduction in your usual training routine significantly increases your risk of injury on returning to sport, particularly if you have a history of any aches, pains or niggles. Book an appointment today to get a comprehensive assessment and management plan to make sure you maximise your time on the court/pitch/oval!

16.01.2022 The earlier the rehab starts the better! Beyond the initial 48 hour inflammatory stage where rest is required, rehab to start moving and strengthening the muscle straight away is essential for optimal recovery. This of course has to be gradual and suited to the specific presentation and symptoms of the individual. A study was conducted with 50 sportspeople after sustaining a soft tissue injury. One group started their rehabilitation 2 days after injury and one started 9 days ...after injury. The end result was that early rehab group got back to sport significantly quicker, returning an average of 20.5 days sooner! Think of this time as 3 games; pretty significant! Don’t adopt a wait and see approach after a soft-tissue injury! Catch us at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

15.01.2022 Crab walks 101 with Physio George

14.01.2022 Rolled your ankle? Might not be as simple as you think! Here are some of the important factors to address after an ankle sprain to ensure a stable and strong ankle. Due to it being a very common injury, it is easy to think a rolled ankle is a simple and innocuous injury that will deal with itself with rest. However, chronic ankle instability may be present in 40% of people who have a first time ankle sprain. ... This is because after an injury the ankle is likely to have deficits such as reduced ankle control, strength and mobility. Even if the initial pain does subside, this does not necessarily mean that the ankle is back to its normal level of function. It is important to ensure you are completing a rehab program to ensure your ankle remains mobile, strong and resilient to further instability and injury. It is important to have an appropriate assessment to ensure a tailored program to your particular deficits. For expert assessment and treatment, make an appointment at https://www.healthybodiesphysiotherapy.com.au/ or phone 9584 6919.

14.01.2022 Try this exercise to strengthen your groin/adductors! The Copenhagen adductor exercise is a great bang for your buck exercise, particularly when it comes to preventing groin related issues (reduces risk by 41%!). Start with your foot on top of a chair or bench with your legs and torso in a straight line. Using your top leg, pull down to elevate your hips off the ground. This can be modified to make it easier or harder, such as starting on your knee or making the bench surface... higher. The groin muscles can potentially be undertrained as they are not optimally utilised during common compound lifts and are not commonly included in training programs. If you’ve had hip, groin or knee issues before make sure to check with your physiotherapist first to start at the level right for you. Reach us at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

13.01.2022 Happy Easter from the Healthy Bodies Physiotherapy team! Enjoy a safe time with friends and family.

12.01.2022 **Off-the-shelf medication and COVID-19** Evidence suggests that the use of common off-the-shelf pain killers, such as paracetamol (e.g Panadol) and ibuprofen (e.g Nurofen), might reduce your body’s ability to deal with infection. One of our physiotherapists can give you self-management strategies to reduce your pain and a plan to get rid of it for good.... Book a telehealth or in-person consult via our website https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919. Check out this article for more information: https://blogs.bmj.com//nsaids-and-corticosteroid-injectio/

12.01.2022 Have you been experiencing new neck and shoulder tightness while working from home? Recently, we have been seeing an increase in neck and shoulder complaints in our consultations. A change in routine and work environment can result in frustrating aches, pains and even headaches that can interfere with your work. Through a comprehensive assessment of your condition and home workplace set up, we can provide you with management strategies to help control your symptoms and reduce... recurrence. This can be done via online-based physiotherapy (a.k.a telehealth) or an in-person consult. Book an appointment today at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

11.01.2022 *Exercise and falls prevention* To protect the older members of our communities, the Government has issued advice that people over 70 should self-isolate as much as possible to protect themselves. This is likely to increase time spent sedentary. ... It is important to note that older adults lose physical ability, including muscle strength, balance and mobility, at a much more rapid rate compared to their younger counterparts, potentially losing up to 5% of muscle strength per day while inactive. Without preventative measures in place, loss of physical ability increases the risk of having a fall and suffering subsequent injury such as hip fracture or head injury which may require hospitalisation or even surgery. But there is good news! Strong scientific evidence tells us that an appropriate exercise program including balance, strengthening and functional activities reduces the rate of falls and associated injuries among older individuals living in the community! Check out the infographic for more specific stats. Physical activity is also crucial for mental health and quality of life (see our previous posts for more detail on this!) Other factors such appropriate footwear, environment setup and lighting can also minimise the risk of falls and should also be considered. All of this can be done in the safety of your own home via online video-based Physiotherapy, also known as Telehealth. To set up a safe and effective exercise regime specifically tailored to you, book an appointment at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

10.01.2022 Physio George's boxing tips- The jab!

10.01.2022 Have you been walking your dog more frequently lately? This study found that people with dogs walked more during the week and took an average of 2500+ more steps per day compared to people without them!

09.01.2022 Boxing tips with Physio George- The hook

07.01.2022 Stay on the field! On return to sport or pre-season training, you’re likely going to be experiencing some muscle soreness depending on how much Netflix time you’ve had in the extended off-season! It is also possible that you may be experience some symptoms beyond the usual muscle stiffness, presenting as a nagging shoulder, stiff back or overly tight hamstring. These can often be underestimated as they aren’t necessarily so severe that you need to stop playing or training. So...metimes the little nags and niggles we experience need to be addressed. A common attitude toward these sorts of problems is to push through, however this may end up being detrimental. Research has told us that if you experience one of these nags or niggles that you are 3.6-6.9 times more likely to sustain an injury that takes you out of play. Addressing this does not necessarily mean you have to stop training or playing sport, it just might mean you have to make some temporary modifications and add some supplementary drills. Make sure you stay on top of your health to maximise your performance and time on the court/pitch/oval! For an expert assessment and management, make an appointment at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 1023.

04.01.2022 Achilles pain? Don’t neglect the rest of your leg! This study found that people with Achilles tendon issues were 30% weaker in their hip muscles compared to pain free individuals. While it is crucial to have optimal strength and power in the calf, having a good muscular profile of the entire leg is important to ensure optimal biomechanics and appropriate loading strategies especially during high performance tasks. ... This highlights the importance of a good assessment throughout the lower limb and appropriately addressing all contributing factors involved in your calf pain. Catch us at https://www.healthybodiesphysiotherapy.com.au/ or call 9584 6919.

04.01.2022 **Carpal tunnel syndrome** The shift to working from home has resulted in an increased reliance on computers and subsequent repetitive movements such as typing. You may find yourself experiencing new symptoms in your wrist and hand. Carpal tunnel syndrome results from compression of the median nerve on its way into the hand via a passage in your wrist called the carpal tunnel. This compression results from increased pressure commonly resulting from repetitive wrist movements ...(e.g typing, operating machinery or vibratory tools), pregnancy, obesity and other medical conditions. This condition is self-perpetuating, as increasing pressure results in decreased fluid outflow, leading to increased fluid build-up and further compression of the median nerve. Common symptoms include numbness and/or tingling, typically on the thumb and adjacent fingers, pain and weakness. Symptoms are commonly worse at night, and temporary relief can often be achieved by shaking the hand and fingers. Management is highly individualised as treatment is largely guided by the specific presentation such as the primary driving cause of the condition, condition irritability, occupational demands and environmental factors. Management may involve ergonomic modifications, load management of repetitive activities, night-time splinting, neural mobilisations, mobility exercises (e.g shoulder, neck and back) and general physical activity. To get a comprehensive assessment of your symptoms and an individualised treatment plan, book an appointment at healthybodiesphysiotherapy.com.au or call 9584 6919.