Macarthur Physiotherapy in Campbelltown, New South Wales | Medical centre

Macarthur Physiotherapy

Locality: Campbelltown, New South Wales

Phone: +61 1300 660 167

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25.01.2022 ACL Rehabilitation Pathway - Cone star drill with central pivot . In preparation for return to play with sports involving pivoting and lateral bounding, the cone star drill can be utilised to prime the knee joint for these demands. . As it is an entry level change of direction/reactive based drill, it is prescribed at lower speeds meaning the knee will have time to adjust and tolerate movements outside of a straight line.... . The primary focus here is to analyse the movement between the hip, knee and ankle in relation to the trunk at both the sticking point and take off at each cone and also during the central pivot when transitioning between cones. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #pivoting #changeofdirection #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

25.01.2022 Benefits of Massage Therapy

24.01.2022 This is Michael. Michael was born with Cerebral Palsy. For the most part, Michael gets around in his wheelchair, and when we first met him in 2018 he needed heavy assistance with his transfers in and out of his chair. ... Michael has been working really hard with our Physiotherapist Kate over the last few years on his strength, transfers and mobility and today, with the help of his new wheels, Michael walked all on his own!! We are so proud of you Michael!!

24.01.2022 ACL Rehabilitation Pathway - Single Leg Landings + Early Hop & Land. . The principles learnt and developed in double leg landing mechanics are exactly the same as single leg landing EXCEPT... as the name implies, you can only use one leg to land. . Perhaps there is a larger emphasis on biomechanical differences between each leg following an ACL injury to ensure essential components are developed during single leg landings which include;... 1Active bend in ankles, knees and hips 2Neutral foot posture 3Coordinated neuromuscular control 4Active trunk flexion . Whether you are recovering from an ACL injury, are an athlete wanting to gain a performance advantage or reduce injury risk for when sports return, get in contact with us at Macarthur Physiotherapy. These exercises can be completed easily within your home and we can support you during this time with telehealth/online platforms. . Its important to complete these exercises under the guidance of your physiotherapist or exercise physiologist to ensure appropriate dosages and progressions are given to assist with your recovery. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #sportsinjury #sportsphysio #physiotherapy #exercisephysiology See more

23.01.2022 You have all had the chance to have your say in the voting of our mid week competition and the lucky loser is Luke Gomez! Stay tuned for his 100 squats The team at Macarthur Physiotherapy would like to wish you all a good weekend and hope you find some time to exercise

23.01.2022 Chaos Mirror Drill . This drill is utilised in team based sports to enhance reactive change of direction and create competition between players at training. . The players randomly move between a grid for up to 30 seconds as one mimics the others movement. Its important to move and remain in low positions throughout the drill by lowering your centre of mass, pushing down into the floor to help with deceleration and reacceleration mechanics when changing directions.... . In late stage ACL rehabilitation, this drill exposes the knee to unexpected change of direction in the frontal plane with the option of including forward and backward movements as another variable to the drill. . Whether you are recovering from an ACL injury or are an athlete wanting to gain a performance advantage and reduce risk of injury when sports return, get in contact with us at Macarthur Physiotherapy. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #ACLrecovery #mirrordrill #changeofdirection #COD #reactive #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #performance #health #exercise #running #rehab #injury See more

21.01.2022 Y Balance Test. . The Y Balance Test (YBT) is a tool often used to determine a person's risk for injury but can also be used post injury to assess dynamic balance capacities in the injured vs uninjured lower limb. . Here we have Sera completing a modified YBT after gaining clearance to weight bear 3 weeks ago following a syndesmosis tightrope repair. Next phase of her rehab will include further strength and balance variations, landing mechanics, early hopping/plyos and runnin...g preparation drills . #womensrugby #rehab #syndesmosis #physiotherapy #sportsphysio #performance #strength #MacarthurPhysiotherapy #nswwaratahs #wallaroos #roadtoWorldCup2021 See more

21.01.2022 ACL Rehabilitation Pathway: Anticipatory vs Reactive Grids . Mid to late stage rehabilitation primes an athlete for the game specific demands of their sport. This drill gradually exposes an athlete to a variety of movements including side shuffling, change of direction, acceleration and deceleration. . Video 1: Anticipatory Grid... The athlete is able to physically and mentally prepare for the movement patterns of the drill as the cones provide a defined time to either change direction/accelerate and also decelerate. . Video 2: Reactive Grid The athlete completes the previously learnt movements but now reacts to the audible cues of when to change direction/accelerate and then decelerate. . Its important for athletes to develop movement competence during independent reactive based drills before transitioning to team based drills as further external decision making requirements are present within those contexts. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #ACLrecovery #anticipatory #reactive #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #performance #health #exercise #running #rehab #injury See more

20.01.2022 From our family to yours.....

20.01.2022 Here at Macarthur Physio your health is our priority! We ensure you that the necessary actions are taken each and every day to keep our clinics COVID Safe! For more information on the processes we have in place to keep our clients safe, please call one of our friendly staff TODAY!... (02) 4620 4511 or email us at [email protected]

19.01.2022 HOME LOADING SERIES - Part 3a: Yielding Isometrics . Isometrics refer to exercises where the muscle is producing force without changing its length. Many physios will use this in the acute stages of rehab but it can also be utilised with great specificity in S&C training. There are two main forms of isometrics including "Yielding" and "Overcoming" Isometrics. . Yielding isometrics refers to holding a position whilst resisting the urge to drop or move into the negative part ...of that exercise. This modality can be used to teach optimal positioning and form. . Here are two examples of triple extension wall drills used in return to running rehab or running maintenance programs. The beauty of these drills is that it can be done at home, at the local oval or in the gym (when they reopen). Get your hip, knee and ankle into the extended positions and hold it for minimum of 30 seconds for a few sets on either side. Your legs will thank you later when you return to sport . #MacarthurPhysiotherapy #athleteinjury #athleterehab #strength #homeworkout #sportsinjury #sportsphysio #physiotherapy #exercisephysiology See more

19.01.2022 Your morning stretch routine to the perfect posture!

18.01.2022 ACL Rehabilitation Pathway - Triple Extension Wall Drills . Triple extension is a termed used in athletic movements like jumping, Olympic lifting and running mechanics. The term refers to concurrent extension of the hip and knee as well as a plantar flexed ankle. . The aim here is to maintain high contractile tension around the hip and knee whilst maintaining ankle stiffness to generate more force when running and not leak energy with our strides.... . Here are 3 triple extension drills using a wall; 1 Side on triple extension 2 Front on yielding-iso triple extension 3 Front on triple extension transitions . Hot Tip for Recreational Runners These exercises can be used in conjunction with the previous upload as part of your next warm up or running preparation for a field based session . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

18.01.2022 Vertigo! What is it?

17.01.2022 Macarthur Physiotherapy is a registered COVID safe business. We have procedures implemented at all clinics to ensure we comply with the most recent NSW Health guidelines. For more information please contact one of our friendly staff on (02) 4620 4511

17.01.2022 Exercise Right Week 2020 . This week is Exercise & Sports Science Australias "Exercise Right Week". The team at Macarthur Physiotherapy thought it would be fitting to provide all of our patients and followers with a Home Exercise & Strengthening program to celebrate the week for FREE!! . People of all ages and abilities who regularly participate in resistance-based strengthening exercises reduce their risk of chronic disease and mortality and increase their quality of life.... . If you have visited any of our clinics and we have your email, please keep your eyes open for it to land in your inbox shortly. If you are not on our mailing list and would like a copy, please be sure to comment on this post and we can arrange for this to be sent to you. . Happy exercising! See more

16.01.2022 Are your hamstrings ready?

16.01.2022 Great post from Melbourne based sports physiotherapist Mick Hughes: Physiotherapist & Exercise Physiologist regarding the benefits of early intervention when dealing with a pulled muscle.

15.01.2022 ONE CHALLENGE TO THE NEXT . Watch our physio Luke complete his 100 weighted squats after receiving the least likes/comments on our recent Hump Day challenge. . He has created Macarthur Physios new weekly challenge which is the "put your shirt on upside down" challenge. Give it a go and make sure you tag us on Facebook and Instagram

15.01.2022 ACL Rehabilitation Pathway - Early Plyos: Band Assisted Pogos . A staple drill used in early plyometric rehabilitation or in the potentiation phase of a plyo based session warm up, the band assisted pogo increases elasticity in the Achilles tendon resulting in higher vertical displacement with less load through the lower limbs during your jumps. . Athletes completing lower limb based rehabilitation can benefit largely from this exercise due to the reduced loading demands on ...the hip and knee joints with further focus on the rapid stretch-shortening cycle occuring in the Achilles complex during each jump. . A couple of tips for this drill are; 1. Keep the ankles stiff and high 2. Pull the toes up into the air between jumps . Its important to complete these exercises under the guidance of your therapist or coach to ensure appropriate dosages and progressions are given to assist with your recovery or minimise risk of injury. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #ACLrecovery #pogos #anklestiffness #plyos #plyometrics #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #performance #health #exercise #running #rehab #injury See more

14.01.2022 ACL Rehabilitation Pathway - Lateral Landings . Athletes perform lateral bounds in training and game play contexts demonstrating power and speed with side to side movements. An individual in rehab must first learn to absorb force in the frontal plane before generating it. . This is an example of a lateral landing drill utilising a dowel in the overhead position. When analysing landing mechanics, key areas to be assessed are trunk stiffness, hip stability, knee positioning,... initial foot contact and foot alignment. . Having the dowel in the overhead position provides feedback to the individual and the therapist/coach if any of the previously mentioned areas are lacking, highlighted by movement of the dowel upon landing. . Tip: Keep the dowel quiet, any movement warrants further assessment. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #ACLrecovery #trunkcontrol #trunkstiffness #landings #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

14.01.2022 People are walking because they have more time on their hands

13.01.2022 Anterior vs Posterior Trunk Endurance. . The trunk plays an important role in the transfer of energy and the connection point for movements between the upper and lower body. Its important to assess trunk function when screening an athlete from both a performance and injury prevention standpoint. . Here are two quick and easy assessments we use when screening athletes;... 1 The Biering-Sorensen Test (Posterior Trunk) - is used to examine the isometric endurance of the posterior hip and back extensor muscles. 2 The Plank Hold (Anterior Trunk) - this test is used to assess the endurance of the transverse and rectus abominus muscles as well as the oblique musculature. . Normative data for both tests can be provided instantly to athletes through well documented studies and also used as a tool to predict low back pain. . #MacarthurPhysiotherapy #youthathletes #athletes #strength #endurnance #trunkcontrol #sportstesting #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #strengthandconditioning #performance #health #exercise #running #rehab #injury See more

13.01.2022 ACL Rehabilitation Pathway - 3 x Medial Hop & 90 Degree Rotational Hop Tests . These two tests are often used in the late stages of ACL rehabilitation to assist with determining readiness to return to play. . The 3 x medial hop and 90 degree rotational hop tests place more demand on the ligaments and meniscus within the knee joint as dynamic valgus must be controlled in both the propulsion and landing phases of each hop.... . Dingenen et. al. (2019) stated that medial and rotational hop tests are more likely to show limb asymmetries than standard forward hop tests in ACL injured or reconstructed patients. . Its important to complete these tests under the guidance of your physiotherapist, exercise physiologist or S&C coach. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #hop #hoptests #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

13.01.2022 ACL Rehabilitation Pathway - Landings with External Perturbations . Landing in sport based scenarios are never predictable or the same as the last one the athlete completed. Whether its increased force, coming down from a higher height, landing with a twist or responding to the external environment e.g. the pitch or a player colliding with you, developing your ability to land efficiently will reduce your risk of injury or re-injury. . Here we have a rugby winger transition...ing in the mid to late stages of her ACLR rehabilitation. Wingers are expected to have the ability to jump and catch the ball in multiple planes and on some occasions doing it whilst being bumped by another player. . The purpose of this drill is to expose the athlete to the chaotic demands of rugby by creating a reactive component to their landing based rehab. This can be progressed by adding twists, increasing the jump height or catching a ball during the drill. Context is key while progressing here so dont get carried away with making drills too fancy. Instead think about the demands of the sport and increase the volume of the sport specific drills you expose the athlete to. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #pivoting #changeofdirection #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

13.01.2022 FRIDAY QUIZ TIME . ACL Rehabilitation Pathway: Initial Hop Tests . Hop tests are routinely used when determining readiness to return to running and sport. Kyritsis et. al. (2016) & Grindem et. al. (2016) used a battery of assessments including 4 separate hop tests to determine readiness to return to sport.... . It is recommended that an athlete scores >90% on the tests to reduce the risk of a 2nd ACL injury. Quality of the take off and landing mechanics should also be assessed by your therapist. . Here are the first 4 hop tests from the above studies; 1 Single leg hop 2 Single leg triple hop 3 Single leg crossover hop . QUESTION: Weve uploaded videos comparing left and right sided hops, which side is the ACLR side? A) Left B) Right C) Both . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #hop #hoptests #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

13.01.2022 Merry Christmas from Macarthur Physio

11.01.2022 ACL Rehabilitation Pathway - Plyometrics . What are plyometrics Plyometrics also known as "jumping" or "plyos", are high intensity movements aimed at developing athletic strength and speed in preparation for return to sport and enhance performance. The main feature of plyometric exercises is a lengthening of the muscle-tendon unit followed by rapid shortening (stretch-shortening cycle). The more speed or force developed within this cycle, the faster and more explosive you b...ecome. . In the later stages of ACL rehabilitation, the major focus of plyometrics is to enhance biomechanical advantage to optimise performance and reduce the risk of secondary injury. Broad jump variations are often prescribed as early plyo drills before progressing to depth jumps with an immediate vertical or horizontal reactive jump. This increases the muscles ability to generate force after the initial load has been absorbed which is an important aspect for game play contexts. . Whether you are recovering from an ACL injury or are an athlete wanting to gain a performance advantage or reduce injury risk for when sports return, get in contact with us at Macarthur Physiotherapy. These exercises can be completed easily within your home and we can support you during this time with face to face or online consults. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #plyometrics #broadjump #depthjump #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

11.01.2022 ONE SHOT, DONT SPILL A DROP CHALLENGE . Tag us on Facebook or Instagram in your attempt of the Turkish Get Up variation. Grab a bottle or cup of water and give it your best shot! . #MacarthurPhysiotherapy #homeworkout #TurkishGetUp #FitnessChallenge #shoulderstability #fun #fitness #exercise #performance #physiotherapy

10.01.2022 Happy hump day! . Trying to provide a bit of light to the current times we are living in, weve taken snippets of our video library to make a challenge between some of our team members. . What we want you to do is comment or like the photo you like most. Whoever has the least amount of votes by Friday 5pm will be completing 100 squats uploaded to Facebook for you to see.... . The contestants we have are; A) Luke Gomez - who is apparently a part time model for socks strutting his stuff after completing a forward hop. B) Michael McCorriston - with his strong facials trying to be a powerlifter. C) Mai Nguyen - with a look of confusion after completing what she thought was a drop jump. . Get voting people! See more

10.01.2022 ISOLATION HOME WORKOUTS . With gym closures in full swing and a lack of equipment on the shelves feel free to incorporate everyday items into your home workout. . Here are 5 exercises Michael used with an Omo 4L washing detergent bottle. You can pick and choose a couple of these movements or do them as a complete workout.... . 1 Goblet Squat 2 Turkish Get Up 3 Single Arm Bent Over Row 4 Halos with a Press 5 Alternating Omo (kettlebell) Swings . Keep an eye out for our upcoming uploads detailing how you can progress your rehab with household equipment or maintain strength gains youve made in the gym whilst at home See more

10.01.2022 Which posture do you have?

09.01.2022 Shockwave Therapy, what is it?

09.01.2022 Metabolic Syndrome, what is it?

09.01.2022 ACL Rehabilitation Pathway - Reactive Change of Direction . VOLUME ON . Reactive change of direction is often utilised as a staple within skills or tactical based training sessions. In ACL rehabilitation, this is often an area some therapists and coaches miss.... . Here we have a young man completing the reactive "windows" drill after rupturing both ACLs. The windows drill exposes the ligamentous structures of the knee to cutting based movements at various velocities. . The patient/athlete is required to run straight to the first window before having to react and cut to the direction of the visual (left or right hand signal) OR audible (white or red cone) stimulus. . Note: Anticipated change of direction should always be addressed prior to reactive based stimuli. Its important to complete this drill under the guidance of your physiotherapist, exercise physiologist or S&C coach. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #reactive #changeofdirection #COD #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

09.01.2022 ACL Rehabilitation Pathway - "Post Up" Chaos . In basketball, a "post up" refers to the offensive player backing a defender down towards the basket creating 3 options; 1 Turn and shoot 2 Turn and get around the defender... 3 Pass the ball to another team member if option 1 and 2 are not suitable plays . By doing this the player maintains a wide base of support whilst keeping their centre of mass low before getting the ball with the defender behind them. Once the ball is received, a pivot towards the hoop is generally completed by the player. . Here is one of our ACLR patients completing a simulated version of the post up within a chaotic environment to enhance his game-specific conditioning. While doing this, close attention is paid to the pivot mechanics whilst under fatigue to ensure movement efficiency remains high when turning left and right. . Whether you are recovering from an ACL injury or are an athlete wanting to gain a performance advantage and reduce risk of injury when sports return, get in contact with us at Macarthur Physiotherapy. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #ACLrecovery #basketball #postup #pivot #reactive #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #performance #health #exercise #running #rehab #injury See more

08.01.2022 HOME LOADING SERIES - Part 1: Pause Variations . Weve had many patients and athletes asking the question of how to progress their strength training during rehab with minimal equipment at home. Our answer is to utilise movement variables such as pauses, eccentrics, tempos, isometrics and higher unilateral volumes. . Over the next few uploads, well be explaining the physiological changes you can elicit through these variables as well as showing you examples of what house h...old equipment you can use when training at home. . Why include pauses? 1 Stopping at a particular point in the lift eliminates the muscle stretch reflex requiring increased motor neuron recruitment to complete the lift. 2 A pause increases time under tension and can further develop strength at any particular point in a lift. . Adaptation can still be achieved as long as movement intent is high and your muscles are placed under stress with reps to near failure in your sets. Exercises shown here include; -Backpack Squat -Romanian Deadlift -Conventional Deadlift -Split Lunge -Bulgarian Squat . Hot Tip Get down to Bunnings and buy yourself a 20kg bag of sand for under $10 and place it in a backpack to get some extra loading in. . #MacarthurPhysiotherapy #athleteinjury #athleterehab #strength #homeworkout #sportsinjury #sportsphysio #physiotherapy #exercisephysiology See more

08.01.2022 HOME LOADING SERIES - Part 4: Tempos with Time Under Tension (TUT) . Tempo in strength training is the speed at which you move the weight from the start to end position of the movement. Depending on your goals, you may choose to utilise explosive movements in your lifts while others may adopt a slower variations. . With COVID-19 postponing sport across the globe, strength and power athletes can benefit from slower TUT lifts to focus on improving control of movements, increa...se muscle activation following prescribed pauses and address weak links & energy leaks in the kinetic chain. . Why does a home-based tempo TUT prescription looks like this "Backpack squat 3 x 10 @ 3-3-3-1"? Let us break it down for you; The 3-3-3-1 is the number that represents the time in which you perform that phase of the lift. The first number 3 is the eccentric, negative, lowering component of the lift. The second number 3 refers to the time spent at the bottom of the lift often called a pause. The third number 3 is the concentric, positive, upward phase of the lift. The fourth number 1 refers to the time you pause at the starting position of the movement. . Disclaimer: when we near closer to return to play, all of your lifts should become more specific to the physical demands of your chosen sport. . #MacarthurPhysiotherapy #athleteinjury #athleterehab #strength #homeworkout #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #fitness #exercise #athletes See more

08.01.2022 ACL Rehabilitation Pathway - Running Preparation Drills. . It may have been a few months since youve been able to get out onto the field for a running based session. The importance of following your physios instructions and programming at this point in time is imperative as doing too much too soon can lead to potential overload and injury. . Field based sessions should always include dynamic drills to help engage key muscles groups and reinforce optimal positions prior to t...he prescribed running program. Here are some drills and cues to get you started; . 1 A March -Maintain tall posture -Keep movements straight forward and avoid rotation -Hold hips and chest high . 2 A Skip -Find your rhythm -Light and quick foot contacts -Allow your movements to flow . 3 Double leg pogos -Land on the balls of your feet -React quickly to the ground and pull the toes up -Keep the ankles stiff . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

07.01.2022 Lower back pain, What is it?

07.01.2022 Meet Macarthur Physiotherapys newest team member Viv. Vivarjit completed a Bachelor of Exercise Physiology at the University of New South Wales in 2017 and has gained experience in a broad range of conditions including musculoskeletal, neural, metabolic and cardiac conditions. He has also completed a technical lifting course with Australian Combat and Exercise Institute. Vivarjit is passionate about helping people with disabilities and promoting exercise for the elderly to i...mprove quality of life measures. He believes in active treatment modalities and empowering individuals to take responsibility in their rehabilitation process to promote long term improvement. Vivarjit is currently working at the Ingleburn and Lindesay Street facilities to create positive outcomes for each individual. For all appointments please contact one of our friendly staff on (02) 4620 4511.

06.01.2022 HOME LOADING SERIES - Part 2: Eccentrics . An eccentric contraction is the motion of an active muscle while it is lengthening under load. Its a variation commonly used in rehab, sports performance and injury prevention but can also be used during your home workouts to provide further variety to your isolation training. . Research suggests the following adaptations can be achieved through eccentrics;... 1 When compared to concentric contractions, long-term eccentric training promotes greater gains in strength, muscle mass and neural activity. 2 Eccentric contractions triggers a progressive activation of genes responsible for cellular growth and development aiding muscle hypertrophy. 3 Eccentric training has been shown to enhance speed performance and bounding ability in field based athletes. . If youre an athlete at home looking for the speed specific adaptation, think about a 3+ second lengthening/negative phase of the movement followed by a quick return (<1 second) to the starting position. This will promote a greater rate of force development after the muscle has been placed under high lengthening stress. . #MacarthurPhysiotherapy #athleteinjury #athleterehab #strength #homeworkout #sportsinjury #sportsphysio #physiotherapy #exercisephysiology See more

05.01.2022 Dont run into trouble

03.01.2022 HOME LOADING SERIES - Part 3b: Overcoming Isometrics . Following on from yesterdays post, the second form of isometrics which can be utilised is Overcoming Isometrics. This variation requires you to try and move an immovable object. . Opposed to the longer holds performed in yielding isometrics, overcoming isometrics are specifically short, intense and maximal contractions held for 5 seconds. Here are examples of how to perform this variation using a towel to complete a do...uble leg and single leg deadlift. . Overcoming isometrics activate all available muscle fibres whilst attempting to move the immovable object which is great from a strength adaptation perspective but can be taxing on the central nervous system due to the neural drive required in maximal efforts. Incorporating this modality of exercise is best achieved under the supervision of your therapist, coach or trainer to ensure appropriate dosages are completed. . #MacarthurPhysiotherapy #athleteinjury #athleterehab #strength #homeworkout #sportsinjury #sportsphysio #physiotherapy #exercisephysiology See more

02.01.2022 ACL Rehabilitation Pathway - Trunk Control with Landings. . Do your landings look like this? Is your dynamic knee valgus (inward knee movement which stresses the structures of the knee joint) caused by weakness at the hip or could it also be caused by limited trunk control? . Landing with an upright torso facing forwards (i.e. not laterally flexed or rotated as seen in the first video) with knees and feet pointed in the intended direction of travel reduces an athletes risk o...f lower limb injury. . Interestingly, studies have suggested that up to 70% of ACL injuries are related to poor landing mechanics. For this reason, rehabilitation and injury prevention programs should address all active components of landing including truck control. . The Chaotic Paloff Press is a staple anti-rotation exercise prescribed to develop trunk stiffness and ability to resist midline rotation in field based athletes. This is one of the more progressed versions of the exercise so be sure to seek professional help prior to attempting this for yourself. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #trunkcontrol #trunkstiffness #landings #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

02.01.2022 ACL Rehabilitation Pathway - Early Acceleration & Deceleration Grids . Acceleration vs deceleration grids are often prescribed to both uninjured and injured athletes. During rehab, these drills are used in the late stages of ones recovery to expose the injured area to higher velocities but also force the athlete to decelerate in an efficient manner within a specific space. . A key component to generate speed within the first 5-6 steps of acceleration is a positive shin ang...le. A positive shin angle refers to ground contact being behind your centre of mass resulting in effective forward propulsions. . When decelerating we want the opposite action of reducing the force. This means a negative shin angle or more vertical shin position is required whilst slowing down. . Video 1: 0.25 speed (slow motion). Video 2: normal speed. . #MacarthurPhysiotherapy #ACLinjury #ACLrupture #ACLrehab #ACLR #running #speed #speedtraining #speedrehab #shinangles #sportsinjury #sportsphysio #physiotherapy #exercisephysiology #health #exercise #running #rehab #injury See more

01.01.2022 Is working from home giving you a sore back?