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Macquarie Physiotherapy

Phone: +61 2 4942 1322

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25.01.2022 COVID-19 UPDATE In keeping with NSW Health advice, all therapists will be wearing a mask during appointments and we request that patients do so too. If you have any questions or concerns about this, please give us a call. We are more than happy to discuss.... 4942 1322. https://www.health.nsw.gov.au//message-secretary-july-23.a

25.01.2022 OUR PHONE LINES ARE STILL ACTIVE Hi All, We've had a couple people report that when trying to contact us, they got a message saying the telephone line had been disconnected or invalid. ... After talking with our IT help, this may be due to congestion or a bigger issue to do with individual service providers. Please keep trying to contact us on those same phone numbers. If you have repeated trouble, please firstly try one of our other clinics and if no success, let us know through email. See details below GATESHEAD: 4942 1322 [email protected] BELMONT: 4945 4622 [email protected] GLENDALE: 4954 8738 [email protected] Apologies for any frustrations, Macquarie Physiotherapy

25.01.2022 Running Tip #8 LIMIT YOUR VERTICAL MOVEMENT i.e. up and down... Our purpose while running, is to travel across a horizontal plane. You do not want to lose or waste any energy moving up and down. To do this, try not to allow your hips/pelvis to bounce up and down with every step. A small amount is necessary, but excess is just wasted energy. Instead, try to get your arms swinging. Reducing your vertical movement will also help to reduce any excessive impact or landing forces and therefore improve our body's overall shock absorption capacity. Let us know how you go!

25.01.2022 For some news other than COVID.... Its Annie here... Just flew into Weipa, Far North Queensland for a 1-month Physio locum.... Its to work in the local hospital as well 3 different outreach clinics which service the local Indigenous communities. No doubt Ill experience a different style of Physiotherapy to what were used to in the city. Ill keep you posted!

25.01.2022 BABY ANNOUNCEMENT We are very excited to report the safe delivery of 2 precious babies!! Shaun and Abby had a baby girl Poppy.... Aaron and Rachel also had a baby girl, Eden. We can't wait to meet them

25.01.2022 WELCOME BACK TO OUR GYM MEMBERS!! And what a great week to start back! REMINDER: - the gym is open Mon-Fri, 8am - 7.30pm... - CLOSED for lunch, 1-2pm everyday! It's been so lovely to see all your friendly faces returning and ready to get active! For anyone who hasn't made it yet, SEE YOU SOON

25.01.2022 ROTATOR CUFF RELATED SHOULDER PAIN is the most common clinical presentation affecting the shoulder. People often report: - pain at the front and side of their shoulder - ok mobility but can be painful... - weakness Commonly, attempts to treat this type of shoulder pain include hopeful "quick fixes" such as cortisone injections, and/or early scanning and surgical opinions. CURRENT RESEARCH HOWEVER, highlights the gold standard of treatment for this clinical presentation to be exercise-based and non-operative. Specifically, a 12-week progressive loading, exercise program. 12 weeks may seem like a long time but when compared to scanning/injections/medical consults and/or surgery, it's a much cheaper, quicker, less invasive and ultimately more successful option. This is just ONE example, in ONE part of the body that highlights the beneficial effects of conservative management, a.k.a. physiotherapy/exercise therapy. Please get in touch if you have any unanswered questions or concerns, we are here to help!

24.01.2022 HAPPY 7th BIRTHDAY GLENDALE!! Thank you to everyone who has supported us out at Glendale for the past 7 years! We have enjoyed and really appreciate the opportunity to provide our Physiotherapy services to this region and look forward to many years to come!

23.01.2022 Not sure where to start with core exercises ? Give these 3 simple exercises a go! Knee fallout: 2sets 10reps each side... Heel slide: 2sets 10reps each side Knee floats: 2sets 10reps each side See more

23.01.2022 Great article by the British Journal of Sports Medicine giving some home exercise ideas! https://blogs.bmj.com//for-the-at-risk-or-vulnerable-covi/

23.01.2022 In the round about of Coronavirus, the Australian Physiotherapy Association is now recommending the use of masks during appointments for both therapists and patients, even when the 1.5m rule can be maintained. In keeping with professional advice, we will uphold these guidelines at Macquarie Physiotherapy. -> All therapists will be wearing masks and we encourage patients to do so as well.... In addition, - if you have been in any COVID-19 hotspot as highlighted by NSW health. YOU MUST BE ISOLATING for 14-days. - if you have been in the Greater Sydney or Blue mountains, you MUST wear at mask to your appointment with us. Thank you for your ongoing patience and understanding during this time. Macquarie Physiotherapy.

22.01.2022 FAREWELL SAM We would like to say Farewell to Sam Johansen. Sam came to MEC as a new graduate Exercise Physiologist and has been a huge asset to the team at MEC. He has helped so many people to discover that exercise is medicine and how movement helps with recovering from injury and manage chronic conditions.... Sam will be missed by everyone at the gym and Macquarie Physiotherapy. We wish him all the best for his future

22.01.2022 We are happy to announce that... WE ARE REOPENING BELMONT! A week today, MONDAY 25TH MAY 2020, our Belmont practice doors will be open Mon-Fri. ... Physio's: - Rod will be down there full time - Annie moving between Belmont and Gateshead practices And you'll be pleased to know that the friendly faces of Evonne and Mel will be back too (Rod if you're reading... we might need to re-do this photo and the morning tea to celebrate??? )

20.01.2022 Running Tip #3 - Focus on your form, but take it slow with one step at a time. For beginners, start with focusing on falling forward. - Stand up with good posture... - start leaning forward from your hips until you have to put a foot out to stop yourself. Make sure not to lean forward from your chest i.e. slump. You want to make sure your centre of gravity is as 'normal' as possible. It's likely you'll need to remind yourself multiple times through out your run. Interval training (run/walk/run/walk) is the perfect time to work on this technique. Practice this a few times at the start of every run phase and maintain as long as you can. If you feel yourself starting to slump and unable to re-correct, it's a perfect time for a walk phase Thanks to EP Amy for the tip and our star runner & receptionist Mel for the action shot!

20.01.2022 Wishing Nicole a very Happy Birthday We hope she is enjoying a couple of well earned days off!

19.01.2022 The month of May is going to be exciting for us at Macquarie Physio with 2 of our staff expecting babies! Shaun and Abby are expecting baby no. 2, while Aaron and Rachel are expecting their first! A HUGE congratulations from your Macquarie Physio family! ... P.s.There's been a request for names suggestions... anyone know any good ones?

17.01.2022 SOMETHING NEW Another great service we are now able to offer here at Macquarie Physiotherapy!

15.01.2022 Running Tip #5 ENJOY IT! Not every run has to be a PB. Some days you'll have high energy and others you'll have low. ... Getting out there is the main focus. It's important to be in tune with your body and match your run to your energy levels on the day. Get out there, get the heart rate up and do what you can! At the end of the day, it's the accumulative effort that will show the progress you've made. Thanks Gabi for this shot!

15.01.2022 HAPPY 40th BIRTHDAY Melissa Crouch! Thank you for being part of our Macquarie Physio team for all these years. We appreciate everything you do for us For those that dont know, Mel has been with us ever since we opened up our Belmont practice. Shes one of the friendly faces to greet you at the door & have a chat.... Heres to a fabulous year ahead! (Please note the social distancing, separate cakes and we made sure to take the candles off the cakes before she blew them out )

15.01.2022 Running Tip #6 KNOW WHEN YOUR SHOES ARE WORN OUT! The lifespan of your runners can vary depending on the brand. On average, a pair will last 750-1000 km before they need replacing. ... Replacing your shoes appropriately, will not only keep you comfortable during your run but also help to avoid injury. If you're unsure of the distance you've covered there's a few other tell tale signs that indicate it's time for a new pair: 1. Worn out tread on the soles - Soles last longer than the shoe's cushioning and shock absorbency. If the soles are worn down, they're DONE! 2. You're getting pain when running - onset of muscle fatigue, shin splints and/or joint pain can be a sign of a worn out shoes. It's likely the shock absorbency and support of the shoe is worn out!

14.01.2022 Running Tip #4 VARIETY is KEY! Not only do our brains get sick of the same 5km course over and over again, but so do our bodies.... Having a variety of short intense runs amongst longer slower runs, will use different parts of our bodies at different capacities. Similarly, looking at a variety of terrains such at hills, grass, stairs etc. is also effective. By doing this, we will reduce our risk of injury while also expanding our bodies capacity and tolerance for different activities. Thanks to Warren for this tip! Here he is keeping active with his family

13.01.2022 Upper arm pain Pain when reaching away from body or overhead Can’t lay on the painful side You could be suffering from subacrommial impingement... This is where the structures between the edge of your shoulder blade (scapula) and the top of your arm (humerus) become irritated. The great news is physiotherapy could help in relieving these symptoms so why not give us a call and get back on track

12.01.2022 Happy Birthday to Emily, one of our lovely Glendale Physio's! Great work blowing the candles out so you could take all the cake home #COVIDsafe #sneakysneaky

11.01.2022 ANNOUNCEMENT We are REOPENING THE GYM As of MONDAY 15th JUNE, the gym will be open:... - 8am - 7.30pm - closed between 1-2pm each day (new change) We are continuing our strict hygiene procedures including hand hygiene and wiping down equipment after use. (Please see our website for further details) WELCOME BACK EVERYONE!

11.01.2022 Running Tip #9 LOOK AHEAD! Ideally -> 10-20 feet ahead of you.... This might seem like a basic tip but you'll be surprised how common it is that people will look down at their feet or with their head tilted back. This can have multiple implications: 1. Encourages poor posture from head -> neck -> shoulders -> trunk and beyond. This makes it difficult to activate the right muscles at the right time and can cause strain through other area 2. Trip hazard, not seeing whats approaching 3. Encourages forward head positioning which increases the load and tension on the muscles around your neck and shoulders. Try looking forward with your head balanced above your shoulders!

10.01.2022 In light of new information to hand from Mel at our Belmont practice, anyone who has visited the Central Coast in recent days will not be required to wear a mask when attending Macquarie Physiotherapy. If you would like to attend our clinics but feel uncomfortable without a mask to wear, we can provide you with a mask.

09.01.2022 Running Tip #7 MAKE IT SOCIAL When youre socially and emotionally invested in your workouts, itll be harder for you to skip them. ... This can be one other person, a small group. Once the covid restrictions are lifted, consider PARKRUN or joining a local running club! Having running buddies will help keep you from burning out or slacking off.

09.01.2022 REVISION of Mask update - NOT COMPULSORY We have revised our decision to wear masks during appointments. The guidelines, "amber alert", does not apply to private practices and therefore masks are not compulsory for staff or patients at this time.... HOWEVER, all therapists in the practice HAVE MASKS available if you would like them to wear one during your consultation. Just let reception know once you arrive. Apologies for any confusion. We will continue to monitor any government recommendations and follow accordingly. Thank you for your patience! Macquarie Physiotherapy

08.01.2022 Today is International Dog Day. Share a photo of your loyal companion. Dogs make the best accountability buddies for getting out for exercise. This is our EP Amys dog Gus. He loves running as much as Amy does. What adventures does your dog get up to? #internationaldogday #companion #exercisephysiology #physiotherapy #movement #exerciseismedicine

07.01.2022 Need some entertainment ideas? Give some of these a crack. We'd LOVE photo evidence https://blogs.bmj.com//physical-activity-for-children-and/

06.01.2022 Hi everyone The gym will be closed today between 1pm and 4pm. Hope you all have a great day and for those who enjoy the race that stops the nation, best of luck picking the winner!

06.01.2022 HAPPY MOTHER'S DAY to all our beautiful Mums out there! And within our Macquarie Physio family, we are thinking of two in particular who are expecting new babies any day now. Sending our love!...

06.01.2022 START PREPARING YOUR BODY FOR ACTIVITY! We don't really know when we will be able to return to our normal lifestyles and levels of activity, but we DO know that when we go from 0 to 100, our bodies usually don't cope too well. This is all to do with load vs capacity. For example, if you've been in a state of relative inactivity for a few months and then all of sudden start playing soccer/football/netball without an adequate pre-season, your body won't like it.... As exercise and injury specialists, we see this type of imbalance everyday and it can cause injuries amongst people of all ages (incl. kids) and exercise backgrounds. Use this time to get your body ready: - cross training is great -> walk/run/swim/ride - kick a ball around - start up some training drills you've done before -> sprints, agility, body weight exercises (squats, lunges, push-ups) The ideas are endless and your body will love you for it! If you have any niggling injuries you're concerned about, feel free to come get some expert advice before increasing your exercise load.

06.01.2022 Exercises for your Workspace Here's 5 quick exercises to break up those extended sitting periods at work. Scapular retraction: 2sets x 10reps ... Thoracic rotation: 2sets x 10reps Seated glute stretch: 30sec hold each side Neck stretches: 2sec hold in each position Standing hip flexor: 30sec hold each side Remember if you are new to exercise seek the advice of one of our exercise professionals or consult your GP.

05.01.2022 Looking for some new exercises to add to your routine? Give some of these a try 3rounds Incline push up: 10reps Row with towel: 10reps... Bench dips: 10reps Plank: 30sec hold Side plank: 30sec hold each side See more

05.01.2022 Weekly Running tip #2 - This one is aimed at anyone experiencing knee or hip pain while running. TRIAL INCREASING YOUR STEP RATE BY 10%... This will do 2 things: 1. reduced your stride length, allowing your foot to land below your hip 2. reduce the load through your joints during both the landing AND push-off phase To calculate, count how many times your right foot lands in a 30-second period and then multiply by four to get your total stride rate per minute. Then aim to increase it slightly.

05.01.2022 UPDATE from WEIPA, FAR NORTH QUEENSLAND To all my patients who told me the fishing was good up here... you were spot on! As a Physio, you aim to have a pretty good understanding of what your patients sports and hobbies entail. The better you understand, the more precise your treatment pathway. ... Ill be the first to admit it, but fishing has caught me by surprise. Its hard and the strength you need in you trunk and upper body is next level Wow!! Its definitely got me thinking of a few rehab strategies, not to mention some future professional development ideas for our Macquarie Physio team If you have had any fishing specific injuries, tell us more in the comments below

05.01.2022 CHALLENGE TIME!! National Reconciliation Week is celebrating its 20th Anniversary this year. The week aims for celebration of Indigenous culture and the contributions made by Indigenous Australia to our way of life. You may have noticed that Reconciliation Week falls on the same dates each year, from the 27th of May to the 3rd of June. ... Leave a comment below if you know why Reconciliation Week started on Wednesday. If you don't know, share this post and see if any of your friends do! No googling*** #InThisTogether2020 #NRW2020

04.01.2022 Lower Body Exercises Here's our Exercise Physiologist Sam taking us through some great lower body exercises. 3 Rounds ... Sit to stand: 10reps Split squat: 10reps each leg Glute bridge: 10reps Wall sits: 30sec hold Calf raises: 10reps See more

03.01.2022 Another week, another birthday, for another Nicole! Wishing our receptionist, Nicole, a very happy birthday for tomorrow!

03.01.2022 SURF INJURIES It's been a great run of swell over the past week or so around the local beaches, hopefully the surfers amongst you got some of it Day after day of surf an take a toll on the body though (tight neck, stiff back, twinge in the shoulder )so for those of you feeling a bit sore and sorry Macquarie Physio are here to help... With several keen surfers in our team of physio's, who understand the biomechanics of surfing we can help you sort out the injuries you have now. Additionally we can set you up with a personalized program of strength and flexability exercises to help you stay in the water longer for the coming winter swells. Give us a call or book an appointment online via our website www.macquairephysiotherapy.com.au