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jonnorehab

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22.01.2022 Catch us this weekend at FivesForLives Annual Charity Soccer Day! If you're in the area swing by and come say

20.01.2022 TRAINING WHILST INJURED . I am a big advocate of training around your injury. In most cases you can always train through an injury or around an injury. . Lets start with a common acute traumatic injury like an ACL. Yes REST is important and using whatever modality you want to reduce pain and inflammation is important but it doesn’t mean you have to stop training completely. You can always work on your hips, core, foot intrinsics or even upper body! Doing this whilst progressi...vely rehabilitating your knee will help you build stronger foundations for when you do return to sport/training. . If you have something like shoulder impingement there are plenty of ways to train through and around this to not only keep your fitness and capacity levels but also rehabilitate the injury. You can do things like rotator cuff strengthening, lower and mid trap work and serratus strengthening. If there is pain pressing directly overhead why not do something like a landmine press so you can maintain strength whilst building up your shoulders capacity to handle load again? . Lastly, with tendon injuries such as patella tendinopathies deloading then reloading is is probably your best rehabilitation anyway. There are many ways to offload the stress on the knee joint and remove the painful loads through either technique changes and load changes . Don’t let injuries hold you back, work on building up your body's capacity whilst fixing your main issue . . #jonnorehab #fxnlrehab . #fxnl #quote #quoteoftheday #inspiration #physiotherapy #knee #rehab #stretch #healthy #lowerback #kneevalgus #pain #run #squat #lunge #education #bodybuilding #crossfit #prehab #rehab #physicaltherapy #physiotherapy #mobility #exercises #injuryprevention #sportsmedicine #pain #painmanagement #sportsinjury See more

18.01.2022 DEGENERATIVE FINDINGS ON MRI ARE NORMAL . A lot of you have probably had an MRI when you have been in pain and it has found things like degenerative disc diseases, disc bulges, labral tears, meniscal tears and then your doctor can lead you down a few paths: 1 Go straight see a surgeon 2 Just rest and do not exercise, do not lift weights and do not run etc... 3 Go straight for a cortisone injection 4 Go see a physiotherapist/chiropractor or exercise physiologist . This is not to say MRI’s are useless or the findings that show up are not the cause of your pain but we have to remember pain is contextual and everyones case is different . In the slides made by @dr.caleb.burgess & @tony.comella studies have found degenerative disc diseases in asymptomatic people (i.e people in NO PAIN) 37% of 20y.o 68% of 40y.o 88% of 60y.o . So according to these studies it looks as though degenerative disc disease is POORLY correlated with how much pain you are in. A good interpretation of this is one by @dr.caleb.burgess, disc degeneration is part of the normal aging process just like how we get grey hair and wrinkles, so why is that not LABELLED a disease? . So next time you hear you have degenerative changes in your back., knee, hip etc, remember that it is just be part of the normal ageing process. Go find yourself a manual therapist/exercise physiologist that focuses on improving your function and reducing your pain! This would be a great start to your rehab process! . . #fxnlrehab #jonnorehab @ FXNL Rehab See more

16.01.2022 IMPROVING PATIENT ADHERENCE AND PROMOTE DAILY EXERCISE AMONGST ALL . Having been in the physiotherapy industry for over 7 years now i have gone through the ups and downs of not being able to completely help someone with their goals and improving their function/reducing their pain . To continue on from last weeks quote, i mentally struggled with not being able to HEAL all my patients. As i continue to learn and grow as not only a physiotherapist but also a person/business ow...ner i have learnt that listening to my patients and then empowering and educating then was the MOST important part of rehab . Nowadays through the impact of social media and particularly the amount of instagram rehab pages out there the industry has grown exponentially. Everyday you see different exercises and stretches to fix every condition under the sun and this is good and bad. It is good because now people are becoming interested on how to improve their strength, flexibility and function however often i see patients get confused about which exercise is BEST for them . So whether you are a manual therapist/exercise physiologist or just a person looking to improve function and pain there a few key things that you should consider before picking a rehab exercise: 1 Do you know why you are in pain/ have you seeker medical advice? 2 Do you know why this exercise will help improve your function? 3 Do you know what dosage (sets/reps) you need to do progressively improve? 4 How much is too much and what do you do if you do feel discomfort? Is it discomfort or is it pain? 5 What other exercises will help supplement my goals? . I am so proud of how much our industry has grown ESPECIALLY on the instagram however sometimes it is confusing as to what exercises will help you. Do not worry guys! Best thing to do is pick a rehab a program and stick to it! Know why you’re doing it and how much you need to do! . If you do not know where to start then feel free to DM me and i will be more than happy to help! . . #fxnlrehab #jonnorehab See more

15.01.2022 A snapshot of when I had the opportunity to work with @innerwestlac’s finest young athletes . #fxnl #rehab #fxnlrehab #innerwest #littleathletics #athletics #athlete #innercity #zonechampionships #zoneathletics #sprint #trackandfield #sports #events #coverage #physio #strathfield

15.01.2022 THE TRUTH ABOUT FOAMROLLING . Foamrolling is by far one of the most popular mobility trends in the health and fitness industry today. Everyone seems to have one and you are bound to see someone in the gym smashing their pec or quad with a roller, a lacrosse ball or some other device . A question that I get a lot in the clinic is what does it actually do and how long would i spend on it... . When you roll on a foamroller you are not actually releasing anything. In fact in order to break adhesions or knots in your fascia you need about 9000N of force to stretch and deform fascia. So that means your roller and lacrosse ball is not going to loosen it . So now you might ask if foam rolling does not release tight muscles what is it actually doing? . When you roll over your muscles with a roller or put a lacrosse ball into a knot you are actually sending a signal to your brain that then sends a signal back to give a temporary relaxing sensation whilst also dampening the pain signals temporarily which is probably why you also feel better afterwards . So what does this mean for foamrolling? You do not have to destroy your muscles. Put enough pressure so you feel the sensation of rolling. We are working to influence the nervous system not breaking adhesions There is no added benefit of rolling for an hour. 30 seconds - 1min is more enough Foamrolling is temporary. If you don’t fix the underlying cause as to why you’re always feeling tight nothing will change . If you’re always feeling tight in certain areas then you should probably start strengthening the area so your body stops creating an artificial sense of tightness in that area so you move pain free and uninhibited . . #jonnorehab #fxnlrehab See more

12.01.2022 http:// STATE CUP - It’s that time of year again where Jason & I head up to Coffs Harbour to represent Fairfield City & Ryde Eastwood in the Mens Open Divisions at the 2019 Oztag NSW State Championships Good luck bro @jt.physio, hopefully we meet in the finals .... Also, just a reminder for everyone to please vote for us in the Local Business Awards *** LINK IN BIO *** We appreciate each and every one of you @fxnlrehab @jt.physio @jonnorehab @ray.rehab #fxnlrehab #fxnl #functional #rehab #physio #pt #oztag #tagfootball #gettaggedyoullloveit #footy #nsw #statecup #coffsharbour #mensopen #fairfield #falcons #ryde #eastwood #oztagstatecup #statechampionship #fxnlathlete @ Coffs Harbour International Stadium See more

05.01.2022 OUTSTANDING NEW BUSINESS WINNERS OF 2019 . Throwback to a few weeks ago when we won best new business of 2019! Thank you for all your support over the past year, we feel so blessed to be able to do what we do and get recognised for it . Massive shoutout to our team We will continue to strive to provide the best care possible for our patients and everyone. This is only the first step ... . #fxnlrehab #fxnl #functional #rehab #outstanding #newbusiness #winners #innerwest #local #businessawards #community #recognition #jtphysio #jonnorehab #rayrehab #fxnlfamily #teamfxnl See more

02.01.2022 As part of my instagram series i wanted to start to post a few of my favourite quotes that i feel would help my followers understand more about the physical, emotional and mental journey that a person endures during the rehab process. . Through these posts I also wish to inspire, teach and empower my followers/patients that even though injuries suck, they can either make or break you. An injury can teach you a lot of things about your body, movement efficiency and where your ...weaknesses are. It is our job as physios to help you identify these things and bulletproof your body so we can greatly reduce the likelihood of another injury . Carrying an injury sucks as it stop you in your tracks and does not allow you to do the things you want to do. It can be as simple as being able to carry your child due to a back injury or prevent you from playing a sport due to a groin injury. Regardless, injuries are debilitating not only physically but also mentally and emotionally . The majority of people think we as physios just massage and exercise our patients but being a GOOD therapist is more than that. In this day and age as physioTHERAPISTS we need to strive to be able to not only reduce our patients pain but also EDUCATE and EMPOWER our patients to: Have the confidence to continue to move and manage their own pain Continue to build resilience and strength through their body to prevent further and/or future injury Not be afraid to seek help from a health professional when they are in pain so they can kickstart their rehab . #fxnlrehab #jonnorehab . #fxnl #quote #quoteoftheday #inspiration #physiotherapy #knee #rehab #stretch #healthy #lowerback #kneevalgus #pain #run #squat #lunge #education #bodybuilding #crossfit #prehab #rehab #physicaltherapy #physiotherapy #mobility #exercises #injuryprevention #sportsmedicine #pain #painmanagement #sportsinjury See more

01.01.2022 Please Vote For Us!