Katrina Physiotherapy in Melbourne, Victoria, Australia | Physical therapist

Katrina Physiotherapy

Locality: Melbourne, Victoria, Australia

Address: 165 Burwood, Hawthorn 3122 Melbourne, VIC, Australia

Website: https://katrinalaczoffy.wordpress.com

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• Physical therapist

24.01.2022 Let's talk nutrition... I receive quite a few messages a week asking me to give advice. This would be it: each meal should consist of ALL the colours of the rainbow. Produce should be fresh and jam packed with nutrients. Add in your protein, whether that be turkey, beef, fish or vegan options. Sprinkle on some fats such as nuts or avocado and add a dash of prebiotic ingredients. I love sauerkraut. PS: Major fridge goals

23.01.2022 FIX YOUR SHOULDER PART 1 Shoulder pain, well, is a pain. There are multiple causes of the pain. I categorize them into 5 key reasons 1. Stiff shoulder: osteoarthritis, frozen shoulder 2.Rotator cuff pain; test, rupture or tendinopathy... 3. Long head biceps tendon: tendinopathy, tear, rupture 4. SLAP/ Labral damage 5. AC joint pathology; osteoarthritis of an acute injury 6. Unstable shoulder; anterior or posterior or multiple directions. For you to rehabilitate your shoulder optimally it’s essential you have it assessed by a Physiotherapist. They injury may dictate which direction we choose to follow particularly in the acute phase of the rehab. Today however, we are going to discuss the Serratus Anterior and it’s role in maintaining optimal shoulder health. The serratus anterior is the muscle located alongside the ribcage and plays a crucial role in shoulder health and performance. Specifically, it’s main role is to aid in upward rotation of the scapulae via protraction. In basic terms, it’s responsible for allowing you to raise your arm above your head. If your Serratus Anterior is weak or inactive your shoulder blade is likely to wing. A winging shoulder blade interrupts the scapula-humeral rhythm of the shoulder joint. Overtime, this can lead to injury, particularly if you’re loading your shoulder with heavy weights. So I usually begin people with SCAPULA aka shoulder blade rehabilitation exercises BEFORE loading up the rotator cuff. How many of you see people in the gym doing external rotations?? How many of you notice an improvement in your shoulder health or pain? I’m going to say very little. It’s essential to target both the scapula muscles AND the rotator cuff muscles IN THAT ORDER. It’s time to stop neglecting this essential muscle (amounts others). Try this exercise: SERRATUS PUNCHES: Lay on your back and have one arm facing directly up to the roof. It’s essential you use a LIGHT weight. 1-3kg max to begin with. Slowly lift your shoulder blade off the floor whilst aiming to punch the roof. Then slowly lower your shoulder blade back into the floor DOSAGE: Do 12-15 reps on both sides 1-3 times a day. PROGRESSION: begin drawing the ABC’s > standing and drawing circles on the wall with a tennis >walking whilst holding a weight above your head If you’re dealing with shoulder pain, please don’t hesitate to contact me!

18.01.2022 You are the greatest project you will ever get to work on. Take your time. Explore. Learn. Fail. Love. Challenge yourself. Believe. Make magic.

15.01.2022 Following that 80/20 rule. If you didn't see my story yesterday, I showed you my "go-to's" for meal prepping! Basically, each meal will contain leafy greens, protein and carbs. Not every meal will have fats whilst the volume of carbs depends on my training program. I eat more carbs on leg days. My cheat meals have upped in the last 4 months secondary to being more relaxed whilst recovering from injury so now I'm aiming for 2-3 a week to help lean out. Examples include: 90% Lint dark chocolate, protein balls, chips (natural flavours), burgers or pizza. So as you can see, my lifestyle isn't restrictive at all. I enjoy a variety of foods and still see progress. So if you feel like you're struggling to keep to a "diet" change it up and try the 80/20 rule.

12.01.2022 If you talk about it, it's a dream. If you envision it, it's a possibility. But if you schedule it, it's real . . . .... . . . . . #booty #gymisbae #nikeshoes #nikeshoes #lifestyle #activewear #inspo #fitness #fitfam #fitchick #fitnessjourney #gym #gymlife #shredded #gymrat #gymtime #mealprep #nutrition #health #booty #bootybuilder #personaltrainer #likeit #exercise #bodybuilding #trainhard #motivation #fitspiration #blogger See more

12.01.2022 Success is never owned. It's rented and rent is due every day . . by @jtsframes_ Wearing @Nike .... . . . . . . . . . . . . . . . . #fitnessfriday #fitnesstime #fitnessstudio #fitnesspro #gymbuddy #gymworkout #gymgoals #gymnastique #gymnasticsshoutouts #gymlovers #gyminspiration #fitspro #gymsharktrain #gymsharkspotted #personal #personaltrainers #bodybuilderlifestyle #bodybuild #bodybuilding_motivation #healthyvegan #healthyfoodie #healthlifestyle #healthygut #bootylicous #trainlikeabeast #trainsmart #trainingcamp #bossgirls #exercisemotivation See more

06.01.2022 Arnold is on to something here! Flexibility aka mobility is equally important as getting a pump

04.01.2022 HIGH TOPS VS LOW TOPS. Side cutting, vertical jumping, explosive lateral sprints, backwards sprints and defensive slides all require ankle stability and strength. Therefore, almost every basketballer would agree with me in saying at one point in your career you had to take a good think about which shoe would be more effective in managing ankle injuries, high tops or low tops. . .A study done in 2017 looks closes at the effects of collar height and heel counter stiffness of b...asketball shoes and its impact on performance and ankle stability during side-step cutting and performance. Hui Liu, Zitian Wu & Wing-Kai Lam (2017) Collar height and heel counter stiffness for ankle stability and athletic performance in basketball, Research in Sports Medicine, . .Athletic performance was measured via vertical jump and agility tasks whilst ankle stability was elevated through side-step cutting. Side-step cutting account for 30% of most basketball injuries and is the second most common injury ballers will face. Why? Lateral cutting increases the lateral force placed through the ankle whereby being a provocative movement for ankle sprains. The role of shoe collar and heel counter are therefore designed to reduce the increased supination of the ankle joint thus, increases stability. . . FINDINGS: A stiffer counter heel and high collar increases the stability of the ankle. Why? Stiffer heel counters give the ankle a longer time to reach peak inversion (lateral ankle movement) whilst the higher collar allowed for less inversion (lateral) ankle angles. However, a higher collar and high stiffness was found to have no impact on athletic performance (jumping and agility). . .PRACTICAL CONCLUSION: High tops with stiffer heels are shown to reduce the rate of lateral ankle sprains but has no positive effect on athletic performance as compared to low tops. If you are someone who has had multiple inversion ankle sprains you might opt for Kobe 9 High tops yet, the option to tape your ankle when wearing Kobe 11s is possible. Stay tuned for evidence with this. See more

01.01.2022 Finally, a new post is up! Happy reading guys https://katrinalaczoffy.wordpress.com//manuka-honey-the-f/