Maroondah Osteopathy & Sportscare in Ringwood North, Victoria, Australia | Physical therapist

Maroondah Osteopathy & Sportscare

Locality: Ringwood North, Victoria, Australia

Phone: +61 3 9876 5815

Address: 13 Milne Place 3134 Ringwood North, VIC, Australia

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

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• Physical therapist

25.01.2022 WALKING & RUNNING TIPS . . . Its important when starting to run Or increasing your walking to not overdo it... Common injuries seen when increasing walking or running too quickly include Knee pain Tendinopathy Shin splits Bursitis Plantar Fasciitis Muscle strains Our tips to staying healthy when starting to run include: Completing a warm up, including some dynamic stretches or activation exercises before starting your run/walk Dont run/walk anymore than 30% extra than what you would do in your normal week. Increasing by over 30% puts you at a higher risk of injury! A good distance you start is 2km Ensure you are running/walking with good technique. Your technique should feel comfortable for you. Short strides/steps can be helpful early Its important that you dont try to go too fast too early. Slow and steady wins the race If you have any questions on how to improve your running/walking technique or are starting to experience increases in pain, please dont hesitate to contact us via [email protected] or by 9876 5815 to book a TeleHealth consultation with one of our Accredited Exercise Physiologists HAPPY MOVING

25.01.2022 OSTEO AVAILABLE NOW . . . We have escalated all safety and hygiene measures!... Whilst social distancing is imperative, continuing to provide health care to our community is also a priority; which is why the Australian Government considers allied health an essential service! For appointments or to be part of our online classes please call 9876 5815 and leave a message if we are unable to answer and well call you right back or alternatively you can email [email protected] For those forced to self-isolate or at high-risk category, we still want to ensure you are cared for so if you are unable to physically attend an appointment please email or call!

25.01.2022 GARDENING ADVICE . . . Getting outdoors and spending time in the garden is a popular activity for many, especially during isolation... Its important however to make sure we keep our bodies strong and fit When gardening, keep in mind Lift carefully Take regular breaks Wear knee pads Stretch your forearms and rotate wrists after repetitive work

25.01.2022 TELEHEALTH CLASS TIMETABLE . . . Clinical and Pilates classes are continuing via TeleHealth... Keep up your health and fitness goals during stage 4 restrictions During Stage 4 restrictions, its important to maintain routine. Booking into a regular TeleHealth class will help to keep up routines and stay physically active to work towards your goals You can call the clinic or book online or call reception to inquire about further availability

25.01.2022 WEAR YOUR MASK . . . Adhering to Victoria, as of tomorrow Thursday 23rd of July, anyone attending an appointment in clinic must wear a face mask. This includes Osteo, Massage, EP and all Clinical Class appointments... When arriving at the clinic, please see Reception to have your temperature taken and sanitise your hands upon arrival and exit. As an essential service we still remain open, however we are taking all precautions to ensure a safe environment for patients and practitioners for treatment and exercise

25.01.2022 STANDING HAMSTRING CURL . . . A standing hamstring curl is a versatile, easy exercise for those of us who arnt as mobile as we used to be. ... Main benefits include Improved hamstring strength and knee bend Increased stability in the standing leg Can help improve walking, rolling over in bed and even back pain. Just stand at the kitchen bench and give it a go

24.01.2022 DESK STRETCHES & EXERCISES . . . It is never good being in the same position for too long, therefore breaking up your desk work with a few stretches and exercises can be beneficial. This not only helps prevent you feeling stiff but can also help you refocus... Here are a few exercises to try! Upper trap & scalene stretch Seated Cat / Camel stretch Shoulder rolls (forwards & backwards) - 10 times each way Lower back stretch Lower back twist stretch Hip stretch Quad stretch Back & hamstring stretch Hamstring stretch - ensure you bend from your hips keeping your back nice and straight rather than curling over your leg Hip flexor stretch - tilt your pelvis forward and contract your glut on this side you are stretching. This should be felt below your hip bone at the front more so than in your thigh Forearm stretch Wall angels - ensure your shoulders dont rise up to your ears, slowly moving from a W position to a Y stretching through your chest. Repeat 10 times Ensure you hold the stretch for 30 seconds and repeat on both sides, being careful to hold the stretch rather than bounce Only reach until you feel a nice stretch none of this should be painful Everyone is different therefore only stretch or move for youre ability no one elses! Any questions feel free to DM us or send your practitioner an email

24.01.2022 WELCOME TO EXERCISE RIGHT WEEK . . . This year the theme of Exercise Right Week is MOVEMENT IS MEDICINE. We want to highlight how powerful exercise, physical activity and movement are, not only for your physical but also your mental health... Keep an eye out this week for movement tips, exercise of the week and to hear from our team of Exercise Physiologists and their favourite form of movement

23.01.2022 WIN A CLINICAL CLASS 10-PACK . . . Win a 10-pass to attend our Clincial Classes, valued at $355.50... Our Clinical Classes include Clinical Gym and Clinical Pilates, run by our Accredited Exercise Physiologists and Pilates Instructor to tailor exercises specific to your needs and goals All you have to do is 1 Like this post 2 Share this post 3 Tag three friends Entries close Sunday 21st of June at 5pm (AEST) so get sharing! For T&Cs check out the comments below

21.01.2022 EP AND PILATES ARE BACK . . . Our 1:1 Exercise Physiology and Pilates sessions are back... We have escalated all safety and hygiene measures! Whilst social distancing is imperative, continuing to provide health care to our community is also a priority; which is why the Australian Government considers allied health an essential service! For appointments please call 9876 5815 and leave a message if we are unable to answer and well call you right back or alternatively you can email [email protected] For those forced to self-isolate or at high-risk category, we still want to ensure you are cared for. TeleHealth appointments are also available Our Clinical Classes are still being held online, so give us a or send an to book

21.01.2022 TELEHEALTH AVAILABLE NOW . . . Exercise Physiology is now available for TeleHealth appointments!... Swipe to read more about TeleHealth and how it works To book an appointment email [email protected] or email your practitioner

19.01.2022 OSTEO AND EP UPDATE . . . We are super excited to announce our Osteos and Exercise Physiologists can now provide routine and preventative care for individual patients... This includes, but not limited to Increased pain Musculoskeletal injury or pain Weight gain concerns Postural concerns Improving mental health Poor mobility or balance Improving fitness, strength and health Return to sport, running or gym Sports performance CDM, TAC, Work cover and NDIS Online bookings are available or you can call our reception staff on 9876 5815 to book your appointment or inquire further EP TeleHealth appointments are still available for those who are unable to attend the clinic in person and for all Clinical Classes! We are so excited to see you back in the clinic soon

19.01.2022 SLEEP . . . In these uncertain times, worry and stress may be impacting your sleep Getting a good nights sleep will help support you to manage uncertainty... Tips to improve sleep quality include Keep a regular sleep routine Limit active screen time Use a meditation app, such as Calm to support getting to sleep Focus on breathing - breath in for 5 counts, hold for 5 and exhale for 5 counts You can try this with your children too!

18.01.2022 REMEDIAL MASSAGE IS BACK . . . We have escalated all safety and hygiene measures!... Whilst social distancing is imperative, continuing to provide health care to our community is also a priority; which is why the Australian Government considers allied health an essential service! For appointments please call 9876 5815 and leave a message if we are unable to answer and well call you right back or alternatively you can email [email protected] Please note, limited appointments available on Tuesday, Wednesday and Fridays

17.01.2022 MINDFULNESS & HEALTH . . . In times likes these, where you can feel out of control, anxious and lost, mindfulness can bring about a calm and peace that we could all benefit from.... Mindfulness is the process of bringing your thoughts to the present moment without judgement. Though usually brought around with the practice of meditation, sometimes a simple tool such as the one below, can simply help return you to a more central control within your mind. . . Focus Exercise Find a comfortable position and take a few deep breaths. Then stare at an object (any will do) and try to remain focused on only that object for as long as you can. When your mind starts to wander, dont judge but just return your focus to the object. The longer you can remain focused, the more your mindfulness will increase.

16.01.2022 HAPPY 10TH BIRTHDAY . . . Well I can’t believe I’m writing this......Maroondah Osteopathy & Sportscare is now 10 years old... If you asked me 10 years ago did I have a vision of Maroondah Osteo expanding to 3 shops, 8 Osteos, 2 Remedial Massage Therapists, 4 EP’s, 1 Pilates Instructor and a reception team - the answer would be No - but I’m certainly grateful that it did turn out this way From such humble beginnings - Jim (Dad) and I painting the walls, and then him on reception/ business manager and me as the Osteo. In the first year we welcomed Heather and Melissa (who just stuck her head in the door and started talking to us - that’s Melissa!) and then Jess Chooi to the team! Amazingly, it has just organically grown as you the patients have required more and more resources within the clinic All of us have worked many many hours tirelessly trying to do our best and provide the best care possible. I explain to my team on a daily basis that if they treat our patients like they would treat their own Mum, Dad, Brother or Sister then they can be reassured that they will providing the best care that they know how. I’m very proud to say they do this everyday - many times a day. We have grown to be a real extended family at Maroondah Osteo - and I’m so impressed by the way that everyone helps and supports each other often without being asked to. We have had weddings, babies, family tragedies and of course COVID - and as you all know without being part of a great team - getting through this can be more than tough Our COVID journey is far from over - but I think we have all adapted to the conditions as best we can. But now it’s time to reflect on all the happy experiences we have had in the clinic over the years - and many of you will know - the sounds of laughter and joy in the clinic is what you are used to hearing. We do work in a very happy environment and have shared some great laughs and highlights So to my team I truly thank you - and if all of you (our patients) can take a moment to thank your practitioner for their hard work at Maroondah Osteo this week I would be very thankful My team are working super hard during the most stressful time of our 10 years now - so your ongoing support has been so important to them and truly appreciated. We are exceptionally grateful to be part of such a wonderful local community!!! We are looking forward to providing you with the best care possible over the next ten years!! Love, Megan

16.01.2022 MEET TERESA . . .... Welcome to our new Remedial Massage Therapist Teresa Teresa is an experienced Remedial Massage Therapist who is here to help you with those muscle aches and pains!! She is working Monday and Wednesdays Teresa and Heather are both members of Massage and Myotherapy Australia. They are both Remedial Massage Therapists and as such are currently able to continue to see patients in the clinic!!! Available by appointment Monday - Friday! Give us a call, send us an email or book online for your treatment

15.01.2022 What a tumultuous time! Thank you to all our team for continuing to be adaptable to change and continuing to work hard to provide great health assistance to the North Ringwood community. Our one on on one consultation services will continue with our practitioners at this stage today. However after midday we will be offering no more classes ( this includes Clinical Pilates, Clinical Gym, Fitness Pilates, Gym circuit and Teen Gym) until further notice. We will adhere and comp...ly with Daniel Andrews recommendations for the state of Victoria. At this stage we are uncertain of the restrictions that may come but - we will be keeping up to date with all the latest government information and keep you up to date of any changes. So ... If you have an upcoming scheduled class our receptionist or your treating practitioner will be in contact with you today. Also please remove any further bookings on your mindbody app. Please note that No class participants will be charged for any late cancels for today and the 6 month expirations on packs will be wavered. Call us if you have any concerns regarding this. Our Practitioners will stay in touch with you via email or phone over the coming weeks and please watch our social media channels Facebook and Instagram for further helpful information and updates. Should you have any questions for them please dont hesitate to ask. We are still working on a way to offer take away Osteo, EP, Remedial Massage and Pilates appointments - we will keep you posted on this front. We will do whatever we can do to support our patients through this challenging time. Megan Kenney Osteopath Owner of Maroondah Osteopathy & Sportscare

15.01.2022 CLASSES ARE BACK . . . Our Exercise Physiology Clinical Gym and Clinical Pilates are back in clinic... Give us a on 9876 5815 or [email protected] to book your spot Our classes are working at a 1:3 with extra cleaning and hygiene in place! Please bring your own drink bottle and towel to your classes and sanitise youre hands upon entry and exit of your class to ensure we keep our environment safe for all our practitioners and patients TeleHealth classes are still available if you are unable to attend the clinic for your class We are no longer taking bookings through MindBody Please call reception or email your practitioner to discuss bookings

15.01.2022 KEEPING OCCUPIED IN ISO . . . Bored in isolation and getting sick of spending hours on Netflix or scrolling through your phone? Try and tick off a few of these activities this week. Even better, try and include the people that you live with!... Try a new recipe Go for a walk or bike ride Call a friend or family member Write a letter Do something creative - paint, draw, knit, photography, sew Play a board game Read a book and then share your review with friends or family Do some gardening Do a home workout - yoga, circuit, backyard sports Learn a new skill Listen to a podcast or audio a book Finish a project or a to do list youve been meaning to Tidy or clean out a room, cupboard or shed

13.01.2022 WELCOME LAUREN . . . Lauren has joined our team of practitioners... You may recognise Lauren’s smiling face from reception but she is now a fully qualified Osteopath Lauren will be available for appointments Tuesday 10am - 6pm Friday 8:45am - 5:15pm Saturday 8am - 12pm You can book online or call reception on 9876 5815 to make an appointment with Lauren

12.01.2022 HOW TO SET UP YOUR OFFICE WORKSPACE! . . . Whether you are currently studying or you are now working from home, here are some tips to help you set up your office workspace to try and prevent that sore neck or back which can commonly occur from being in the same position for too long.... Ensure your chair supports your whole spine Position your monitor directly in front of you Your eye line should be inline with the top 1/3rd of the monitor The screen should be arms length (60-100cm) from you Support your forearms (approx 10-25 cm) for keyboard & mouse use Knees should be at approximate right angles, with thighs parallell & feet supported (preferably on the floor) Helpful tips If you need to take a phone call try to stand or walk around Avoid holding the phone between your ear and shoulder. Either hold it in one hand or place it on speaker Move your bin away from you desk so you have to get up and move Take 1-2 minute breaks ensuring you look away from your screen every 30 minutes which will help you reset your posture and focus *** If you are using a laptop prop it up on some books or (long life milk ) to ensure it is at eye level and it is recommended to use a wireless mouse and keyboard . Or to use a desktop screen and continue to use your laptops mouse & keyboard ***

11.01.2022 INTERNATIONAL PILATES DAY . . . Thank you to all our beautiful Pilates patients... We cant wait to return back to in clinic Pilates classes, however for the meantime dont forget we have TELEHEALTH CLASSES available Call reception or send us an email to book your class

10.01.2022 ITS A BOY . . . Congratulations Adriana and Tom on the arrival of your beautiful boy Colin Kenneth... Mum and Bub are both doing well

10.01.2022 ROBERTA IS BACK . . . Today is Roberta’s first day back in clinic teaching our Clinical Pilates Classes... Roberta is available Monday and Friday mornings and Tuesday afternoons Jump online to book your class or call reception to book your appointment! Did you know Roberta also takes 1:1 Pilates too!! Call reception for more information Welcome back Roberta!!

10.01.2022 CLASSES ARE BACK . . . We are so excited that our classes are back from Monday This includes... CLINICAL GYM CLINICAL PILATES TEEN GYM STRETCH&STRENGTHEN We are encouraging all patients to book in for a 1 on 1 re-assessment prior to resuming classes to discuss changes in goals Jump on to our website to book your class or call reception on 9876 5815 for more We are so excited to see you back in the clinic to smash goals

09.01.2022 STAGE 4 UPDATE . . . Please read for the latest information from DHHS... We will re-open on Monday 10th August for the following appointments only If you feel you require urgent treatment, please call 9876 5815 and leave a message or email [email protected] and your treating practitioner will contact you to discuss your eligibility for an on-site consultation Take care and stay safe We hope to see you all soon From the team at Maroondah Osteo and Sportscare

09.01.2022 Unfortunately I have made the heart wrenching decision to temporarily close the physical doors of Maroondah Osteopathy and Sportscare- but watch this space - over the coming weeks we will shift our focus to delivering some of our services online. We will be working extremely hard to make online Telehealth consultations and classes available to our patient base during an unprecedented time when we are encouraged to keep our social distance to avoid the spread of COVID -19.... We are making this change to protect our families and yours yet continue to offer our services to our community. Please watch our website and social media and support us in this move. We hope to open our doors back up when the crisis passes - but we are all unsure when this will be. We are excited to provide a new component to our business - but also cant wait until we can offer our hands on treatments again. Thanks for your support Megan Osteopath Owner of Maroondah Osteopathy & Sportscare

09.01.2022 2 WEEKS TO GO . . . Exercise Right Week is 2 weeks away!... 25th - 31st of May 2020 Keep your eyes peeled for upcoming events for Exercise Right Week We want to encourage you to stay active, especially during this time as #movementismedicine So stay tuned over the next three weeks for some fun, laughter and EXERCISE

08.01.2022 HOW TO SAFELY RETURN TO THE GYM . . . 1HAVE A PLAN... During lockdown, our weekly physical activity regimes would have completely changed! Due to the impact of this change, it is key to have an individualised training program for our current strength, aerobic and flexibility levels. Consider speaking to an Exercise Physiologist or fitness professional to review your plan before commencing the gym 2REDUCE INTENSITY LEVELS At the beginning decrease your exercise intensity levels to about 60-70%. This can be done by reducing your weights, resistance, heart rate target, or exertion levels. This will help body to slowly adapt to the change in load and intensity and assist with recovery from sessions. Low intensity will allow you to focus on good controlled technique and execution of each exercise 3WARM UP AND COOL DOWN If you have been working from home, sitting down more or simply decrease your activity levels, ensure you add an adequate warm up and cool-down into your routine. Spend at least 10 to 15 mins for your warm up and cool down and implement the use of a foam roller, mobility drills, dynamic and static stretches 4EXERCISE SELECTION Think about steering away from complex exercises to focus on the key movement patterns. This can include a squat, hinge, push, pull, rotation/twist, lunge and gait. This will allow you to brush up on your technique and movement quality for each exercise 5REST Your body needs to adapt to change, and if you go too hard to fast, you will experience major delayed onset muscle soreness. This means increased fatigue and inadequate recovery, which can sometimes lead to an overtraining injury. Ensure you get enough rest in between each workout, look after your nutrition and get at least 7 to 8 hours sleep each night.

08.01.2022 MOVEMENT IS MEDICINE . . . This Exercise Right week we celebrate movement and how something so simple can make such a difference to our health and wellbeing. ... From 25th- 31st of May, Exercise Physiologists around Australia will be putting together a range of events, information, social media campaigns and general hype to help promote Exercise Physiologists and the work we do Keep your eyes peeled for further information over the next week! Count down 3 days to go

08.01.2022 HELPING YOU THROUGH ISOLATION

07.01.2022 WE ARE OPEN . . . As an Essential Service we will remain open during this time... We are still open for Osteopath Remedial Massage Exercise Physiology Clinical Classes with ratio 3:1 If you have any questions please give reception a on 9876 5815 or send an at [email protected]

06.01.2022 ITS A GIRL . . . Congratulations Jess and Anth on the arrival of your beautiful baby girl Abigail... Mum and Bub are doing well

04.01.2022 HAPPY EASTER . . . Wishing everyone a very happy and safe Easter!

04.01.2022 STAYING HYDRATED . . . As our day to day lives may be changing its important to remember to keep our fluid intake up!... With a change in routine such as working from home or a new exercise regime, we need to form new habits to keep hydrated Sipping water regularly throughout the day will help with this. It is recommended adult male should consume 10 cups of fluid a day, and females 8. Fresh tap water is best

04.01.2022 SCAPULA RETRACTION . . . The scapula retraction is a great exercise to strengthen your scapula/shoulder blade stabiliser and postural muscles This movement targets your rhomboids and lower trapezius area... If youre wanting to strengthen your mid-back muscles, this is a great one to add into your routine This exercise can be performed prone lying on your belly, or seated Arms by your side and palms facing towards your thighs Pull your shoulder blades down and back Move your arms back approximately an inch from starting position Hold, squeeze, then slowly relax down and repeat!

02.01.2022 TELEHEALTH PILATES . . . Did you know we are running Pilates classes via TeleHealth ... Our Pilates instructor Roberta is working Monday mornings, Tuesday night and Friday mornings, running classes to keep you active and moving during isolation Give reception a call to book your spot or enquire further

02.01.2022 MESSAGE FROM MEGAN

01.01.2022 REMEDIAL MASSAGE UPDATE . . . Heather will now be working part time with the following hours... Tuesday 12:30-6:30pm Thursday 12:30-6:30pm Friday 8:30am-5:00pm We are lucky enough to have a new Remedial Massage Therapist who is now working Monday 2:00pm-7:00pm Wednesday 9:00am-3:30pm

01.01.2022 TEAM PILATES . . . Meet our team of Pilates Instructors and Exercise Physiologists!... At Maroondah Osteo we offer Clinical Pilates at rations of 1:4 to ensure we can provide you an individuals program tailored to your goals and needs Call reception to book in your assessment or log on to your MindBody account to book your class