Lexington Physio in Bella Vista | Medical and health

Lexington Physio

Locality: Bella Vista

Phone: 9836 3432

Address: Suite F110, 24-32 Lexington Drive 2153 Bella Vista, NSW, Australia

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

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• Medical and health
• Physical therapist

25.01.2022 Did you know that you can now book an appointment with us online? Go to Health Engine and check out our availability: https://healthengine.com.au//bella/lexington-physio/s74369

25.01.2022 Load Management With the resumption of winter sport upon us, coaches, trainers and athletes need to be conscious of how to progressively increase their training and fitness levels over the coming weeks. How do we safely increase fitness to enhance performance and lower the injury risk? ... Load management is the practice of controlling training loads and proessively increasing your load so that your body can safely return to your activity. If the load is insufficient, there will be no training effect and your body will struggle to keep up with your activity. If the load is excessive, overuse injuries may occur and will likely hinder performance. It is important to gradually increase load over a few weeks to get the body to adapt to your activity. Take for example the office worker who has decided to do some landscaping at home and complains of low back pain immediately after. These same principles apply to athletic training. The team at Lexington Physio can help you safely return to training post Coronavirus or after an injury. Excessive outside of sport and organised physical activity load accounts for a great majority of clients we see presenting for assessment and rehabilitation at Lexington Physio. As specialists in injury rehabilitation and prevention, Lexington Physio can liaise with your coach or trainer and other healthcare professionals to assist you in implementing effective load management strategies to ensure a successful return. If you would like to learn more about load management and how we can help you either improve your performance, recover from injury or reduce the risk of injury contact our friendly team on 9836 3432 to make an appointment. #loadmanagement #physiotherapy #returntosport #injuryprevention @ Lexington Physio

25.01.2022 Happy New Year! We hope everyone had a relaxing and stress free time with family and friends. As we are all back into the swing of things, the team here at Lexington Physio are here to help with your preparation for the upcoming sport season or regaining your fitness after the Christmas break. Going forward, if youve made an appointment and are unable to attend, please be sure to reschedule your appointment otherwise cancellation fees may apply. ... On a positive note we are now using a new App for all patients. Through Medbridge we can create an individualised home exercise program to aid your rehabilitation. Medbridge allows you to have an easily accessible program at your fingertips to ensure your exercises are completed correctly. Helping you become the best version of yourself. The team at Lexington Physio.

24.01.2022 Lexington Physio is our trusted & loyal Physiotherapist located at Suite F110, 24-32 Lexington Dr, Bella Vista http://www.lexingtonphysio.com.au/services/offer...ing a range of services including; -Sports and Musculoskeletal Physiotherapy -Pre & Post Operative Rehabilitation -Strength & Conditioning -Dry Needling -Casting & Splinting -Bracing Why not give Ben & the amazing team a call if you or one of your family members require these services & dont forget to mention you are a Hills United FC family member We cant thank the Lexington Physio team enough for the great work they do with all our players & squads. #hillsunitedfc #hufc #physiotherapy #physio #selfcare

24.01.2022 We just got in some new trigger point balls! Great for self massage and getting rid of those knots. Dont know how to use one? Well show you how you can use them soon. Stay tuned! #bellavista #lexingtonphysio #Norwest

24.01.2022 Do you have pain that just never seems to settle down no matter how much you rest it? One of the sources of the pain could be your tendon! Tendons transfer force from the muscle to the bone so you can move.Think of it like a solid cable with many fibers.... When you do a lot of repetitive activity or have sudden increases in activity, the constant pulling can irritate your tendon and there can be fraying of the little fibers. We call this a tendinopathy. At Lexington physio we see a lot of tendinopathies and weve been spending lots of time in the last few weeks discussing treatment strategies. Stay tuned to learn more about tendinopathy and learn exercises to help get over this annoying injury! #lexingtonphysio #bellavista #tendinopathy #physiotherapy @ Lexington Physio

22.01.2022 Congratulations to our physiotherapist Tom Do who has recently welcomed his son Archer into the world! Congratulations also to our physiotherapist Carlo who has received his permanent residency! We look forward to Carlo being able to continue to practice at Lexington Physio! @ Lexington Physio

21.01.2022 With upcoming university exams, it is important to ensure your study environment is set-up to keep you comfortable and well supported. Here at Lexington Physio, we frequently see students presenting with back and neck pain often the result of long study periods with poor sustained posture. One study (Intolo, P 2018) investigated the effect of using a laptop at a low-height table, sofa, and bed on the level of discomfort and muscle activity at each workstation. Results found ...that a computer screen lower than eye level led to a flexed neck and shoulder posture and increased reported discomfort. To promote good posture while studying, we encourage the following environment set-up: study at a table with computer at eye level sit with knees bent at 90 and feet flat on the ground sit in a chair with back support take a break every hour . If you feel discomfort in your lower back, try rolling up a towel and placing it between your lower back and the chair for added support. These simple tips can also be applied for individuals who work at a desk on a regular basis! Back and neck pain can become a chronic problem for people, dont let yourself get to this stage. If you suffer from persisting back or neck pain, call to book an appointment at Lexington Physio on (02) 9836 3432.

21.01.2022 Healthy Hygiene - https://mailchi.mp/3eb16083b38f/healthy-hygiene

21.01.2022 ARE YOU LOOKING FOR THE COMPETITIVE EDGE AFTER COVID? - Returning to sport after an injury? - Want to get the competitive edge in your sport? - Looking at taking your game to the next level? ... Look no further than this post! Lexington Physio is welcoming our new Strength and Conditioning Coach: Johno and to celebrate his arrival to the team, were giving away FREE initial consultations with him EVERY WEEKDAY EVENING! With over 10 years experience in athletic preparation, prehabilitation, and improving sports performance, Johno has the expertise, time and dedication to help you take your game to the next level! WHAT A TYPICAL PROGRAM LOOKS LIKE 60 minute goal setting session: the best way to succeed is to plan. Weekly face-to-face (or online if you prefer) strength and conditioning session(s) to prepare you specifically for your chosen sport. Daily program that tracks every rep to keep you accountable at all times. Combined training and nutritional guidance to ensure you are sufficiently fuelled for optimal performance. ...and all at a location you know and love LEXINGTON PHYSIO! As he is already in such high demand, there are only limited spaces left so make sure you hit the link below and book your FREE CONSULTATION. Book your freeby here: >>> https://ahgyd8o6.pages.infusionsoft.net <<< What are you waiting for? Dont miss out!

20.01.2022 Have a read of this article regarding Physiotherapy for knee OA.

19.01.2022 Equipment free exercise: bicycle abdominal crunches, hands off burpees, inchworm + 10 high knees, alternating plyometric lunges, push up with side reach, broad jump with shuffle back, straight arm & leg crunches, prone shoulder ROM & squat pulses.

19.01.2022 Do you have low back pain 1. Forward bending or 2. Sitting for prolong periods or 3. With shooting leg pain... You could be dealing with a bulging disc Your low back consists of 5 vertebrae, 5 intervertebral discs, and the spinal nerves. Your discs have a hard outer surface (annulus fibrous) and a fluid filled inner surface (nucleus pulposus). When you bend forward, the front of the disc compresses and the fluid in the disc shifts backwards. If you repetitively load the back, the fluid pushes against the outer surface and it can bulge. Stay tuned for more education, advice, and exercises on how to deal with this type of injury. If this sounds like you. Please contact us so that we can help you to get rid of your pain #physiotherapy #lexingtonphysio #bellavista #backpain #lowbackpain @ Lexington Physio

18.01.2022 As a long term and proud supporter of the Hills Hornets Touch Football Association, Lexington Physio wishes all the teams the best of luck for this weekends Junior State Cup!

18.01.2022 Welcome to the team Caitlin! Caitlin is an Accredited Practising Dietitian. You may recognise Caitlin from her time as part of the reception team here at Lexington Physio. We gladly welcome her now to join the team of Health Professionals here at Lexington Physio. Caitlin is passionate about supporting people to engage with their health and make positive changes to their nutrition. ... If you would like to hear more about Caitlins services, give us a call on (02) 9836 3432, or send Caitlin an email at [email protected] to find out if a nutrition consultation is for you!

18.01.2022 Online Consultations We would like to offer you a FREE 15min online consultation as a way of showing you that Lexington Physio are still here to help with any of your aches and pains despite not being in the same room.

16.01.2022 With tendinopathies it is okay to have pain with your activities. The important part is that your pain level is less than 4/10 during, 2 hours after, and 24 hours after your activity. 4/10 means a moderate level of pain which doesnt inhibit you from performing your activity (refer to next photos to get a better a idea). If your pain increases to more than 4/10 throughout the 24 hour period, it means you have overloaded your tendon and that you should reduce the intensity of... your activity. Working with a physiotherapist can help you to dial in on how much activity you should be doing and will be able to create a tendon loading program for you to be able to improve your tendon capacity and become pain free! #tendinopathy #tendinopathytips #bellavista #physiotherapy @ Lexington Physio

15.01.2022 Ben and Lexington Physio would like to congratulate the Hills United Football club on a great season finishing with a win in the grand final last weekend. We are honoured to be involved with such a great bunch of lads and staff.

15.01.2022 With the new year fast approaching, its almost time to say goodbye to 2019 and the remainder of your private health fund extras! With most private health funds renewing in the new year, unused ancillary benefits such as physiotherapy services will be lost. Here at Lexington Physio we understand that private health insurance is expensive, so why not make the most of what youre entitled to. If you have any niggling issues or just want a general assessment for your pre-season... training, why not book an appointment with one of our Physiotherapists or Exercise Physiologist? Make the most of your private health insurance extras and use it before you lose it! For your information the practice will be closed the following dates over the Christmas/New Year period: December 24th-26th December 31st-January 1st

14.01.2022 Do you have pain that never seems to go away? The pain cycle helps to visualise why pain can be ongoing. When we get injuries and pain, our muscles gaurd and go into protection mode.... After, we compensate and we restrict our movement to keep us from experiencing more pain. If this restriction persists, our muscles decrease in strength and endurance. Eventually, our overall function ( ie walking, running, standing) decreases and we can become stressed and this cycle can continue. Physiotherapy helps to break this cycle by reducing pain, improve strength, and improve function. When pain settles, it is important to focus on strengthening muscle to improve our function for at least 6-8 weeks to prevent any future flare ups. If you have any questions or comments please let us know! #lexingtonphysio #bellavista #physiotherapy

14.01.2022 Training without equipment. A Steps, rotational push ups, fast feet x6 lateral jump & repeat, RDLs x6 left x 6 right, side plank pulses, wide to narrow squats, wide mountain climbers, diagonal lunges & bridge walk outs.

13.01.2022 Lymphoedema and Women's Health Physio - https://mailchi.mp/fc5/lymphoedema-and-womens-health-physio

13.01.2022 Tendinopathy tips! Having difficulties sleeping or sitting down? That is because tendons do not like being compressed or stretched. Compression could be sleeping on that niggly shoulder, sitting onto a low chair, or sitting on a hard surface. ... Stretching can feel good, especially if the MUSCLE is tight. However, when the TENDON is irritated, its because the tendon is already stretched out too much. To reduce stretch and compression of the tendons, try these options. 1. Sit in a higher chair and use a cushion to reduce compression on the gluteal/hamstring tendons 2. Lie with a pillow/cushion between the knees to reduce stretch on the gluteal tendons 3. Dont lie on the irritated shoulder. Instead, lie on your side with the irritated shoulder up and a pillow at your ribs to support the arm. Try these and let us know what worked well for you! #tendinopathy #physiotherapy #bellavista #lexingtonphysio @ Lexington Physio

12.01.2022 WE ARE STILL OPEN - https://mailchi.mp/2afb0f9d572b/we-are-still-open

12.01.2022 FALLS IN THE OLDER POPULATION In 2017, over 1 in 7 Australians were aged 65 years and over. With a growing older population, it is imperative to ensure older adults keep as healthy as possible to ensure continued activity participation and improve quality of life. As you age, many systems in your body undergo changes which may affect your posture, movement, walking, stability and balance, processing of information and interaction with the environment all of which can increa...se your risk of falls. Changes in body systems depend on the individual and their lifestyle with strong evidence suggesting risk factors for falls include: Having had a previous fall(s) Older age Obesity Impaired walking ability Impaired balance Muscle weakness Poor reaction time Fear of falling High quality evidence found in Sherrington et al (2019) shows that a tailored exercise program can reduce the rate of falls and the number of people experiencing falls by up to 21% in community dwelling older adults. With 1 in 3 people over the age of 65 falling each year, it is imperative to ensure you or an older adult you know are participating in the recommended dosage of exercise each week. National guidelines state that older Australians should aim for 30 minutes of moderate exercise on most, if not all, days of the week. If you or an older adult you know are interested in participating in group falls prevention classes run by Exercise Physiologist Tom, call Lexington Physio on (02) 9836 3432 to enquire more! Dont wait until its too late, get on top of your health today.

12.01.2022 Training without equipment. Exercises include: sprawls, 10 high knees + 5 tuck jumps, mountain climbers, burpees, lunge jumps with floor touch, moving plank, lateral shoot throughs, crunches and bear crawls. An example would be to do 30sec of each exercise with 15sec rest between each and 1min rest at the end. Repeat the set for 2-4 reps.

10.01.2022 With the upcoming sunny weather, its time to break out the spring cleaning supplies and get stuck into those house-hold duties youve been putting off all winter. Heres a few tips to consider when completing chores around the house: Take regular breaks - dont do 5hrs worth of work all at once. Break it up into smaller more manageable time over a couple of days. Use correct technique when lifting heavy objects and always ask for help with heavier weights. ... feet shoulder width apart bend with knees - not your back! keep heavy objects close to your chest Dont push through pain Dont risk the chance of injury this spring. If you do have any niggling injuries, dont wait it out. Book an appointment to see one of our experienced Physiotherapists at Lexington Physio today on (02) 9836 3432.

10.01.2022 Building on the load management post. Here is a great post from @g.physio talking about training loads.

08.01.2022 Win a FREE Exercise Physiology session With the summer months fast approaching, now is the perfect time to get your fitness journey started Simply like or share this post AND like the Lexington Physio page to be in the draw for a chance to win a FREE initial consultation with our Exercise Physiologist Tom. ... Tom can help you design a personalised exercise program targeted towards your goal. Winner drawn at the end of the month. If you would like more information on the services Tom offers, visit the Smarta Health website at www.smartahealth.com.au

08.01.2022 Tendons get better when they are loaded. This means that resting/avoiding activity will not fix the issue. In the initial stages of tendinopathies, it is important to keep moving but modify your activity to reduce the load on your tendons. You can modify any of the 3 factors: 1. Intensity 2. Volume ... 3. Frequency Exercise helps tendons to improve their capacity by progressively loading the tendon through 4 distinct: 1. Isometrics 2. Heavy slow resisted 3. Speed 4. Plyometrics As you progress through the different stages, your tendon will improve and youll return to your activity pain free! #lexingtonphysio #bellavista #tendinopathy #tendinopathytips #physiotherapy @ Lexington Physio

08.01.2022 We’re on the lookout to add another Physiotherapist to help with our ever increasing workload. APPLY AT THE LINK BELOW!

08.01.2022 Have you had a cortisone injection for a tendinopathy and had some relief for a small amount of time, only to have the pain come back or worsen? Cortisone injections work initially to settle pain because they help to reduce inflammation as they are a catabolic agent (they shrink things). Sometimes a bursitis (inflammation of a bursa) can occur secondary to a tendinopathy. So a cortisone can help to settle the pain of a bursitis. But it can weaken the tendon because it is a c...atabolic agent. To fix a tendinopathy, the tendon needs to be loaded progressively to improve its capacity even after the pain has settled. If proper loading does not occur, pain will occur in the future. How do we load the tendons to improve capacity? Stay tuned! We will go over the different levels of tendon loading soon! #tendinopathy #bellavista #physiotherapy @ Lexington Physio

06.01.2022 Lexington Physio proudly supporting Jersey day. #jerseydayau

06.01.2022 Ben and the team at Lexington Physio are proud supporters of a number local community sporting clubs and codes. We encourage people to stay fit and healthy by participating and being involved in local clubs, in any capacity. Ben is a role model in this area, by actively volunteering his services and supporting our own therapists, to be engaged in these activities. Each year, student representatives from Lexington Physio, work to develop their physio knowledge and that of play...ers and coaches, by working as sports trainers for local clubs including Rouse Hill Rhinos, Hills United FC and the Brumbies. Here at Lexington Physio, we thrive off community engagement, and the positive feedback that is obtained from these engagements. This year one of our own staff members, joined the team at the GWS Giants, as a sports trainer, gaining a vast array of experience whilst having the opportunity of working closely with elite athletes and their professional sports team. Whether our involvement with clubs is at an elite or local level, Lexington Physio are always here to help support athletes in any number of ways including injury management, rehabilitation, strength training or conditioning. The team at Lexington Physio would like to wish all our community partners the best in season finals, and proudly support the GWS Giants in their upcoming Grand Final this weekend! See more

05.01.2022 A reminder of our trading hours over the holiday period: Normal trading hours until: Tuesday 24th December WED 25th December - CLOSED THURS 26th December - CLOSED... TUES 31st December - CLOSED WED 1st January CLOSED Normal trading hours recommence on: Thursday 2nd of January See more

03.01.2022 In in order to keep up with the social distancing recommendations and to progress your rehab, we are now offering online video consultations. We can contact you with Facetime, WhatsApp, or zoom. We can provide education, advice, rehab exercises and empower you to manage your own symptoms from the comfort of your home. ... Have a look at the following pictures to see some things you may need during our consult. Research on telehealth for physiotherapy shows that it is just as effective as in person consults! Give us a call at (02) 9836 3432 to book an online consult.

02.01.2022 At Lexington Physio, we believe every person is unique and should receive an individualised treatment plan. Not some cookie cutter program. Weve recently receive these custom boards so we can summarize our sessions to provide you the best education possible. Everyone that works with us will know whats wrong with them, whats causing the issue, and how exactly we are going to address the issue.... Heres an example of what you can expect to see when working with any of our physiotherapists. #physiotherapy #bellavista #lexingtonphysio @ Lexington Physio

01.01.2022 Are you missing the gym? We got you covered! We have some packages available to make sure you can still get an effective workout even if you cant go to the gym. Package 1. Loop band, power band, trigger point ball, and foam roller for $55 (RRP $85) Package 2. Loop band, power band, trigger point ball, foam roller, and lumbar roll for $70 (RRP $105)... Additionally, when you come into our clinic, we will provide you with a free personlized exercise program. We can also modify the package to suit your needs. Please message us to customize your set. @ Lexington Physio

01.01.2022 Tips for Santa this Christmas With the festive season well and truly upon us and Christmas Day only 3 weeks away, Santas health and fitness is often put on the backburner. With plenty of present shopping and deliveries to make on Christmas Eve, it is important for Santa to stay fit and healthy during this time of year in order to enjoy the Christmas cookies and beverages come Christmas Day. Lexington Physio have sent a list of simple tips and tricks to the North Pole to ...keep Santa healthy this festive period. 1. Plan your shopping dont try and carry all the Christmas presents to your sleigh at once . Break it up into several, manageable trips or ask Santas helpers (shop assistants) for help. 2. Plan and delegate Christmas chores. 3. Treat yourself to an early Christmas present and get a massage. 4. Some things are best left for the kids carefully consider trialling that new skateboard. 5. Try to fit in at least 30 minutes of exercise each day try taking Rudolph for a walk.