Aevum Physiotherapy Helensburgh in Helensburgh, New South Wales, Australia | Medical and health

Aevum Physiotherapy Helensburgh

Locality: Helensburgh, New South Wales, Australia

Phone: +61 2 4294 9990

Address: 2/20-24 Walker Street 2508 Helensburgh, NSW, Australia

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

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• Physical therapist

25.01.2022 Happy birthday Equilibrium!

25.01.2022 More Friday facts! This was a very interesting study conducted last year looking at factors contributing to bone stress injuries in adolescent athletes. So what are the factors? 1. Stress was a significant factor in reported cases of bone injury when compared to subjects training with equal loads who didnt report an injury. 2. A history of > 4 weeks of shin splints showed a significant increased risk. Shin splints indicate the area is already struggling with the load require...ments placed on both the bone and soft tissue. 3. Individuals reporting bone stress injuries were doing comparatively less weight training. 4. They had a reduced level of daily dairy intake. 5. Sleep time was less in all individuals leading upto a bone stress injury. 6. BMI was lower in all individuals who reported a stress fracture or bone stress reaction. Remember muscle contributes largely to BMI. So whats the take home from this data? Well consider these factors if at a higher risk during training. 1. Try and reduce stress. Not only for bone injuries but there is data to suggest this can increase risk of all injuries. 2. Shin splints. If you have some form of shin pain see your Physiotherapist or Podiatrist to discuss the cause. There are many, but getting to the core of the issue and addressing this early is key. 3. WEIGHT TRAINING. We advocate this a lot, particularly in our runners. Lift and lift heavy while guided by someone who knows progression and has a back ground in strength and conditioning. 4. Make sure dairy is implemented into your diet and if this is an area of concern speak with a sports dietitian for their input. Even though there is a recommended daily intake this doesnt apply for everyone and especially not an athlete or individual training heavily. 5. The value of sleep in regards to training adaptation and injury risk reduction cant be endorsed enough. Well post some recommended guidelines on this next week. 6. Dont get too lean. Lighter isnt always faster.

25.01.2022 As an essential service the clinic is still open and we also have online consultations available which can be booked via our website :)

24.01.2022 With everyone working from home more. Sitting posture has become a bit of a hot topic. Physiotherapist Ryan de la Harpe talks about the importance of posture while working from home.

23.01.2022 There we said it. Firstly lets explain... a cadence of 180 while running is when you take 180 steps per minute. The amount of runners we see with poor hip extension who simply look like a mouse on a wheel trying to run at 180 steps per minute. For some its perfect, others too low and majority too high. There is good evidence to endorse self selected cadence i.e. what you naturally feel comfortable at. Now before the pitch folks come out and we get chased down the road. An i...ncrease in cadence can often improve running performance and reduce load on tissue. Generally when we increase a runners cadence we expect to see 1. reduced vertical displacement (bouncing up and down) 2. reduced over-stride with a slight altered strike pattern shifting more to the fore-foot. Our advice. Before changing your cadence talk to a running specialist. Running cadence should be increased gradually and incrementally if at all :) #runningcadence #180cadence #runningphysio #runner #marathon #ironman #triathlon #runnersworld #aevum

23.01.2022 UTA has become a huge event on the yearly run calendar for all trail runners. Looking for some guidance leading upto the big day?

22.01.2022 We have established an online video booking service for all patients particularly vulnerable to the COVID-19 virus. If you know someone who may need to speak with a Physio but is finding in difficult at this time please tag them in this post. We want to make sure we take care of our patients as best we can during this difficult time. We have also put in place many daily procedures and implemented further strategies to protect our patients and staff. We are using single use be...d/pillow covers. Hospital grade disinfectants have also been placed throughout the clinics for personal hygiene and all surfaces/equipment is being wiped down with the same hospital grade disinfectant several times daily. If you have any concerns prior to your consultation please call to discuss with our team. Thank you everyone.

21.01.2022 A huge congratulations to one of our local athletes Mia Rennie who has been selected onto the Australian Team for the 2020 Winter Youth Olympic Games in Lausanne, Switzerland. Mia has been working hard towards achieving this goal and it has been a privilege to see her working with our physio Sean in the clinic this year. Mia will compete in January in the freestyle skiing disciplines of slope style, big air and half pipe. Read all about it in the link below featuring an interview with Mia. Good luck Mia!

21.01.2022 Aevums state of the art Bike Fit technology can fit your body correctly to the geometry of your bike, based on the desired outcomes of your ride. With two bike fit options, Basic fit (1 hour) and Comprehensive fit (2 hours), setting your perfect ride is only an appointment away. #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh

20.01.2022 Free running analysis! Everyone has been outdoors and walking/running more. We want to make sure everyone stays injury free. If you would like us to review your technique and give you advice, simply: 1. Use your phone to record 10 seconds from the side, then 10 seconds from the back. 2. Upload it to your facebook page and tag Aevum Physiotherapy 3. Well review the footage and private message you our recommendations to help reduce the risk of injury.... Thanks everyone, stay safe and injury free over this period while enjoying the outdoors.

20.01.2022 A study by Bramah 2018 showed that the most common biomechanical issue demonstrated by injured runners was contra-later hip drop... What is this? Its when one leg strikes the ground and the opposite side hip drops down. There are many contributing factors to this including core/pelvic strength and shoe selection but the most prevalent is weakness in the gluteus medius of the striking leg. We see this a lot and our last post demonstrated one of our favourite exercises to overcome this. However there are many more and we will post them also. #physio #runningphysio #marathon #10k #glutemed #runningscience

20.01.2022 Most runners strength programs consist of a large number of glute/bum exercises a handful of quadriceps exercises and an even smaller number of calf exercises. After all "the" runners exercises is the Romanian deadlift (RDL). Maybe we need to rethink this a little based on some numbers reported by Dr Rich Willy @montanarunninglab This data suggests the ankle produces 58% of the propulsive moment force when running! Thats huge. The take home. Dont neglect your calf group.... If you have any questions post a comment below :) #running #calfstrength #plymotrics #runningphysio #physiotherapy #runningscience #aevum

19.01.2022 Friday facts. Reiman et al. 2012 examined a bunch of the most common glute medius exercises used in clinical practice and guess which one trumped? Side plank leg lifts... The graph shows the percentage of a maximal contraction measured through EMG. Good runners and strong runners - we highly recommend factoring this into your weekly program. If youre not certain about the exercise - see our previous posts :). Happy running guys.

18.01.2022 Have you ever experienced pain around your knee cap when running, going up and down stairs or even just when sitting down for long periods? Its a common condition in runners within the Sutherland Shire, and as Physios we see it a lot.

17.01.2022 Our physiotherapy clinic is known Sydney-wide for our holistic, evidence-based approach to patient care. We understand that each body is different, and thus no two injuries can be treated the same. Our patients work closely with one of our experts to come up with the best treatment plan and exercise program for their lifestyle. Book an appointment now: www.aevumhealth.com.au #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh

17.01.2022 Most runners who have been into our clinics will be familiar with this exercise. Its a favourite and for good reason. In our posts to follow this we will further explain exactly why. The exercise targets the "lateral stabilisers" which predominantly consists of gluteus medius. There are so many runners who, while incredibly fit, show significant insufficiency in this area, and as will be explained this is a common cause of injury. Try to repeat as many reps as your current long run. We would love to hear how many each of you can do? #weakbum #runningexercises #running #runningrehab #runningphysio #physio #marathon

16.01.2022 Helensburgh is fortunate to have an experienced and caring group of GPs in the town. We have worked closely with Parkes Street General Practice since our clinic opened in 2008. To book online visit www.psgp.com.au

16.01.2022 Our resident Dietician, Carolyn, provides nutrition education and counselling across a broad spectrum of areas, which may include: Diabetes & Pre-diabetes Hyperlipidaemia Hypertension... Obesity Sports Nutrition Food Intolerances Irritable Bowel Syndrome Malnutrition Carolyn believes in having a positive approach towards eating with realistic goals. Her aim is to build confidence in making smart choices that lead you to a happy and healthy lifestyle or effectively managing a chronic disease. #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh

16.01.2022 Great article on the prevalence of neck pain connected with the use of mobile and tablet devices. This is something that we have been seeing more of over the years. If you have any questions regarding neck pain, comment below. Written by Physiotherapist Erin Kelly

16.01.2022 Each week we will be sharing videos from our lovely CoreFit Pilates ladies Sue and Natalia leading up to their next open day at our Kirrawee clinic on the 26th October. Natalia runs the Pilates program at Helensburgh and Sue runs the program at Kirrawee. Book openings - works on your breathing and thoracic spine mobility. Sidelying, knees bent - stretch the arms to 90 degrees of shoulder flexion, you can use a towel or a small cushion under the head... Inhale to prepare, exhale and reach top arm up toward the sky and rotate your head and upper body to follow arm until arm is resting on the floor. Inhale. Exhale return to starting position. Variations - keep the top elbow bent and turn the head and upper body. See more

15.01.2022 Strength training is a ket component to any running program and an often neglected part of a running strength program is the soleus. This muscle is a huge driving force propelling you forward, possibly more so than your gluts in contrast to popular belief. This video we demonstrate 2 of the most basic yet effective strengthening exercises for this unique muscle.

15.01.2022 There is a general rule that we actually follow and so do many other Physiotherapists and running coaches. This rule suggests only increasing your weekly km by no more than 10% compared to the previous week to help reduce the risk of injury. There is actually very limited evidence to support this... however its a rough guide and one that we endorse. The 10% rule allows the body to adapt gradually to load. This is particularly important for tendons. Tendon injuries are the mo...st common running injury. They are loaded so much, however tendons love and thrive from being loaded. What they dont respond well too is rapid increments or decrements in load... They like consistency. Picture this, a common presentation we hear... Youre preparing for a race, lets use UTA50 as an example as it has become so popular over the past 3 years. The race is in 10 weeks and you really havent done the work needed yet, so what do we all do? Ramp up the Ks and get it done. Then before you know it... bang. Tendon blow out. This is because the load capacity has been exceeded too much. The 10% rule allows your muscles and more importantly your tendons time to adapt to the load and prepare for subsequent challenges :) You dont have to stick to the 10% rule strictly, but use it as a guide. A well structured program should have gradual progression, rest/lower load weeks and incorporate a solid strength program. Happy running guys! #runninginjury #running #marathon #physio #runningphysio #aevum #sutherlandshire #runningload #tendon

14.01.2022 As we get older our muscle strength deteriorates. Research by Herbert-Losier et al. 2017 with data out of NZ looked at single leg calf raise repetitions across a very large cohort. This gives us a guide to normative values of how many reps the majority of the population could do. Reply with how many you can do? Post injury or surgery your calf group can often remain weak if not fully rehabilitated. This could put you at a higher risk of injury in the future. As a runner... ad...d another 20 reps to each decade :) if youre below this. Its time to do some work Single leg calf raise - With the ball of your foot on the edge of a step and opposite leg bent up (1), slowly rise up onto your toes as far as you can (2). Slowly lower, dropping your heel below the level of the step, and repeat. #calfmuscle #running #runningrehab #physio #sutherland #triathlon #aevum

13.01.2022 Dont forget about the CoreFit open day this Saturday at Kirrawee from 8:00am - 1:00pm for an opportunity to test out Pilates and the available equipment as well as getting to meet both Sue and Natalia. Bridging - works on the hip mobility into extension, glutes and hamstrings strength and spinal mobility Lie on your back with your knees bent and feet flat on the floor hip width apart, arms by your side.... Inhale to prepare, exhale start to roll the pelvis back - flatten the back on the floor and slowly peel the spine of the floor. Concentrate on lifting each segment of your spine one at a time. Inhale at the top. Exhale and begin to gently roll down putting one by one segment of the spine on the floor until tailbone is on the mat. Special Tips: Most people will try to lift off the floor using their back muscles more than their glutes and abdominals. To correct this, push your feet gently into the floor throughout the exercise and lift aiming to keep your hips higher than your ribs at all times. Doing it in front of a mirror is a great idea.

12.01.2022 Womens health physiotherapy helps manage and treat issues specific to women through their life stages, whether its youth sports injuries, musculoskeletal pain during and after pregnancy, continence issues, Pelvic organ prolapse or issues arising around menopause. Our highly trained womens health physiotherapists are here to help. Dont suffer in silence, why not book a consultation today? www.aevumhealth.com.au... #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh #sportsinjuries #musculoskeletalpain #pregnancy #incontinence #pelvicorganprolapse #menopause #womenshealth #womenshealthphysio

09.01.2022 There we said it. Firstly let's explain... a cadence of 180 while running is when you take 180 steps per minute. The amount of runners we see with poor hip extension who simply look like a mouse on a wheel trying to run at 180 steps per minute. For some it's perfect, others too low and majority too high. There is good evidence to endorse self selected cadence i.e. what you naturally feel comfortable at. Now before the pitch folks come out and we get chased down the road. An i...ncrease in cadence can often improve running performance and reduce load on tissue. Generally when we increase a runners cadence we expect to see 1. reduced vertical displacement (bouncing up and down) 2. reduced over-stride with a slight altered strike pattern shifting more to the fore-foot. Our advice. Before changing your cadence talk to a running specialist. Running cadence should be increased gradually and incrementally if at all :) #runningcadence #180cadence #runningphysio #runner #marathon #ironman #triathlon #runnersworld #aevum

09.01.2022 More Friday facts following on from our sleep post last week. One night of sleep deprivation decreased endurance performance with limited effect on pacing, cardio-respiratory or thermoregulatory function. Despite running less distance after sleep deprivation compared with control, participants’ perception of effort was similar indicating that altered perception of effort may account for decreased endurance performance after a night without sleep. This study by Oliver et al again supports better sleep for better performance. #sleep #runningperformance #runningphysio #physiotherapy #aevum #sportsscience #UTA22 #UTA50 #UTA100

08.01.2022 Three excellent glute max strengthening progressions for home. Such an important muscle and often becomes weak after any lower body injury. The hip thruster has also been shown to be one of the best exercises for gluteal activation. 1 Double let hip thrust using a bench. You could also use the lounge or coffee table. Try and get the hips slightly higher than horizontal. 2 Single leg hip thrust. Increased load and also brings pelvic stability into play. You want to try and... keep your hips level the entire time. 3 Weighted it loaded single leg hip thrust. A dumbbell or kettlebell are ideal but all you need is load so you can use anything around the house to increase the resistance for the muscle

08.01.2022 A recent study looked at all gluteus maximus (bum) exercises to examine which generated the greatest EMG activity or in other words biggest contraction. The winners - the humble weighted step up and the barbell hip thruster! The hip thruster is a brilliant way to strengthen the gluteus maximus and improve drive force during running. During COVID-19 getting to your gym isnt easy. So here are some alternatives. 1. Hip thruster barbell - Place a padded barbell across your hips ...and sit with your upper back against the edge of the bench, knees bent and feet a hip width apart (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 2. Hip thruster - Sit with your upper back against the edge of the bench, arms out along the bench for balance, knees bent and feet a hip width apart (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 3. Hip thruster (single leg) - Sit with your upper back against the edge of the bench, arms out along the bench for balance, one bent and the other out straight (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat. 4. Hip thruster dumbbell (single leg) - Hold a dumb-bell over your hip and sit with your upper back against the edge of the bench, one knee bent and the other out straight (1). Contract your glutes as you raise your hips up until your body and thighs form a straight line (2) being sure not to extend your lower back. Lower to the start position (1) and repeat.

08.01.2022 Table top - works on core control, hip strength into flexion and extension Instructions: Lying on back, knees bent, feet flat on the floor, arms by side. Inhale to prepare, exhale engage the lower tummy muscles (make sure you pull your lower tummy down towards the floor rather than letting it push out). Keeping your lower stomach drawing down and in, lift one leg and then the second leg up to table top. Then lower your legs back down one at a time. The progression: hold one l...eg in table top and tap the floor with the other leg, swap legs. Breathe in for one direction and out for the other, using whichever breath pattern feels easier for you to keep your back still. Ideally your back should not lift away from the floor as you move your legs. Special tips: if you cant lift both legs without your back lifting away from the floor, hold behind the first leg as you lift and lower the second leg.

07.01.2022 Mini Mates (5 - 10yrs) || Term 2 and 3 Sessions will recommence on Monday 15th June. Mini Mates has been developed for kids aged 5 - 10yrs and focuses on having... fun, building friendships and developing running speed, agility and endurance. The sessions will be held in Sutherland on Mondays from 4:00pm - 4:50pm. For info head to our website (link in bio) or [email protected] to express interest in the program. #runningmate #juniorrunners #minimates #runcoaching #sutherlandshire

06.01.2022 Exercise physiology involves the study of the bodys acute responses and chronic adaptations to exercise. Our Aevum performance lab allows us to do VO2 max and lactate threshold testing to deliver strength and conditioning programs that get patients back to full capacity at their own pace. #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh

06.01.2022 We combine a wealth of experience with state of the art facilities and equipment. Our goal is to help clients improve their health and wellbeing by providing specialised service across a wide range of fields including: Physiotherapy Exercise Physiology Womens Health... Psychology Podiatry Performance Testing Dietetics NDIS Services Running Analysis Bike Fitting Metabolic Rate Testing #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh #physiotherapy #exercisephysiology #womenshealth #psychology #podiatry #performancetesting #dietetics #NDISservices #runninganalysis #bikefitting #metabolicratetesting

04.01.2022 All the information you need about the new Parkes Street Respiratory Clinic is available via https://www.psgp.com.au/parkes-street-respiratory-clinic. No referral required! Prebooking is essential.... Online booking is on the way! Stay tuned If you have further questions - were just a phone call away on (02) 4294 1400.

04.01.2022 There is no preferred strike pattern when running despite what is largely suggested. The evidence simply isnt there to endorse one strike pattern over another. Fore-foot, mid-foot or a heel striker. Most runners generally move to more of a heel strike towards the end of a race under fatigue conditions - even the pros. Where a lot of the negativity towards heel striking came from, was research showing how over-striding can significantly increase knee load and also increased ...risk of injury, and vast majority of people heel strike when they over-stride. What is over-striding? Its when you initial contact with the ground is in front of your centre - the goal should be to land under your body as much as possible. Occasionally your Physiotherapist or Podiatrist may suggest altering this to assist unloading areas where you may be prone to injury or are currently injured i.e. fore-foot striking will load your achilles and calf complex more while heel striking may increase load through your patella, patella tendon and knee joint more when coupled with an over-stride Any questions shoot them through?.

03.01.2022 Sleep is so often overlooked as a significant factor of training and performance. It helps recovery, physiological adaptation to training and as mentioned performance. It even relates to chronic pain with research showing individuals who suffer chronic pain and have poor sleep can have increased levels of reported pain compared to people who have chronic pain but have good sleep habits. So what is suggested to endorse better sleep. 1. Try and go to bed at the same time every ...night and wake the same time every morning. This help the body prepare to sleep, by allowing it to know when to expect to be able to fall asleep improving your chances of a quality nights sleep. 2. Have a hot shower/bath 30 minutes prior to sleep. It has also been shown that increasing your temperature and then rapidly cooling it which occurs when you get out, helps prepare for a better nights sleep. 3. We all know this one now. Avoid screens. In particular tablets and phones which emit a blue light and as this hits your retina this keeps the brain alert and unable to prepare to "wind down". 4. Avoid alcohol. While this is considered a sedative, it can assist helping you to fall asleep but inevitably wakes you again leading to poor sleep quality overall. 5. Keep the room lights dimmed for at least an hour prior to preparing to sleep. Candles are great for this, but dimmed lights is also an indicated to your brain to commence wind down and preparation for sleep. Mimicking nature as the sun goes down and the moon comes out. Sleep is important for daily functioning on a high level. Master this and it could significantly improve many facets of training, performance and daily life.

03.01.2022 This is the average time per day we spend on our phones and its causing an epidemic known as text neck. This term is used for an overuse injury caused by holding your neck in a downwards position for long periods. By bending the neck forward, it puts up to six times the load on your cervical spine, and with the adult head weighing around 5kg your neck muscles are now expected to now hold up to 30kg! Some helpful tips to prevent the occurrence of text neck are:... Hold your device at eye level Take frequent screen breaks Sit and stand up straight when using your device Stretch your neck and upper back regularly Our Physiotherapists are highly skilled in diagnosing and treating text neck, book an appointment today! #aevum #aevumphysio #aevumphysiotherapy #physiokirrawee #physiohelensburgh