Nina Crowhurst Sports Physiotherapy in Perth, Western Australia | Medical company

Nina Crowhurst Sports Physiotherapy

Locality: Perth, Western Australia

Address: 231 Bulwer St 6000 Perth, WA, Australia

Website: http://sportsphysiotherapy-perth.com.au

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25.01.2022 Basketball Coaches Great work from Basketball Australia in releasing Guidelines for Returning to Basketball. This gives a proposed training structure to minimize injury due to Detraining, as well as hygiene recommendations. Top stuff! ... https://australia.basketball//Appendix-1-Guidelines-for-Co

25.01.2022 It is with a heavy heart that I will be moving all services to online from tomorrow. Telehealth consults are available now plus a range of other programs including Personalized home gym programs Strength programs for Runners - Beginners and Advanced ... Online Running Assessments More details to come. Any questions please email me at any time. I hope to be back in the clinic as soon as its appropriate. To all of my athletes, your athletic goals at this time should be health and wellness. Please remember that exercise is fantastic but can also be a form of stress. Prolonged (>1 hour) or intense (>80%HRmax) exercise has a negative impact on your immune system (see previous post for more). Eat well, exercise moderately and sleep like a baby. Stay safe everyone. Stay home.

23.01.2022 When can I return to sport? In February I was fortunate to attend an ACL Masterclass Workshop with Enda King, Head of Performance Rehabilitation with Sports Surgery Clinic in Dublin. This reinforced my passion for ensuring ACL injuries are rehabilitated properly - there is so much research showing the long term effects of not regaining strength and the links to reinjury. Have you or someone you know injured their ACL?? ... https://www.sportsphysiotherapy-perth.com.au//when-can-i-r

22.01.2022 When work doesnt feel like work Another fun day of learning and playing with all the gym toys at John Contreras Strength and Conditioning Essentials Course. Looking forward to another big day tomorrow!

22.01.2022 Looking for ways to keep the kids busy? Developing good movement patterns are crucial for avoiding injury. Once a sport specific task is added, an athlete (young or old) will aim to achieve the sport goal using whatever movement pattern is most efficient for them. If the foundations of good movement arent in place, injury risk increases. Our Fitkids club is a short and sharp online class working on movement foundations. Wednesday at 3pm.

21.01.2022 New Mums! Keen to get back into running post baby? ... Tissue healing following childbirth takes 4-6 months. Latest research recommends waiting a minimum of 3 months after giving birth to decrease the risk of pelvic floor dysfunction, prolapse, abdominal weakness and lumbopelvic pain. The infographic gives a nice progression for a successful return to running. If you need further guidance please see your Health Professional. Happy Mothers Day! Donnelly et al 2020. See more

21.01.2022 An athletes relationship with food is so important. + = If you have a few minutes to spare please contribute to research in this area. ... https://www.facebook.com/786688635/posts/10160423654373636/?d=n

21.01.2022 RUNNING DRILLS Do you include running drills in your sessions? Running drills are a fantastic way to warm up for your session and help with running economy. Benefits include ... neuromuscular activation (preparing your muscles and your brain for the session); improved co-ordination, balance and proprioception improved plyometric strength. Ideally these should come after your easy run warm up and before any quality work (as a minimum). Here we have a version of the B Skip drill - specific focus was on foot contact via midfoot under the body, and a pawing or scraping backwards of the foot to activate the hamstring. Body stays upright. If you are having ongoing niggles and issues with running, now could be a perfect time for an online running analysis or home based strength and conditioning program to help address these. Ask us for more info!

21.01.2022 Time for the Physios to have some fun! Great day out at the Polo catching up with colleagues. Thanks to Mizuno, Brooks and Craig and Michelle from The Athletes Foot Claremont & Karrinyup for having us.

19.01.2022 Open Sundays, Welcome Nina Crowhurst & New Recovery Class - https://mailchi.mp/cb435322/open-sundays-new-recovery-class

19.01.2022 Working from home? Try this workout to take a break from the computer.

19.01.2022 Super excited to have our online Sports Performance and Rehab Classes up and running! We can adapt them to the equipment you have available. Make sure you are continuing to work hard towards your goals whilst youre at home. https://www.sportsphysiotherapy-perth.com.au/rehab-classes

19.01.2022 Best of luck to all runners competing in this weekend’s @westaustralianmarathonclub Asics Bridges Fun Run. Special shout out to two of my runners (they know who they are!) who have done many months of hard work and rehab to be toeing the line of their first race in a long time. Enjoy being back out there! A reminder we have our Sunday Recovery and Injury Clinic from 10am. If you need help bouncing back post race our Normatech Recovery Boots, Compex Muscle Stimulation and Game Ready machine are just the thing. Should you need an Injury Assessment post race we can do that too. Bookings online via our webpage. Run happy!

18.01.2022 For those abstaining from the gym....DIY Treadmill! https://www.facebook.com/503335743/posts/10159522037705744/?d=n

18.01.2022 The Ankle Joint One of the most commonly injured body parts and frequently poorly treated resulting in persistent issues. The ankle complex consists of the... - Distal Tibiofibular joint - Talocrural joint - Subtalar joint. Injury may affect one or more joint with typical ankle sprains affecting the lateral ligaments of the Talocrural joint. The Distal Tibiofibular joint may be affected in isolation or as part of a high grade complex Talocrural joint injury. Recent commentary compares Distal Tibiofibular joint injuries to that of the Anterior Cruciate Ligament of the knee. Both have a rotational and axial compression mechanism and long term instability may result. 40% of athletes report residual symptoms on returning to sport post ankle sprain. Inadequate rehabilitation and returning to sport too soon increases these symptoms. Past history of ankle sprain increases the risk of further injury 2-5 times. Recurrent ankle instability contributes to early onset arthritis. Some of the functions of the ankle are to connect the body to the foot, accommodate uneven surfaces and to act as a spring to transfer force. These roles are essential for all daily activities and for sport. Be sure to see your Physio for any ankle injuries to give yourself the best long term outcomes. DHooge (2020) and Tampere (2020). See more

17.01.2022 A recent study of recreational endurance athletes looked at replacing 5 of their normal warm up with 5 of skipping. Participants did 2-4 sessions (10-20 of skipping total) per week for 10 weeks. Significant improvements in Reactive Strength Index and Stiffness were found (with improved jump height across a range of tests) and their 3km time trial improvement was double that of the control group. Time to dust off your skipping rope? ... (Garcia-Pinillos et al 2020)

17.01.2022 Super excited for our patients taking on Ironman WA and 70.3 this weekend, particularly my two first timers! So much hard work has gone into getting to the start line. Enjoy your big day and best of luck!

16.01.2022 Best of luck to Stacey and the team at West Coast Fever for their Grand Final appearance tomorrow! Will be cheering you on to bring home the trophy

16.01.2022 Show us your home gym! Deciding what to spend your money on for home gyms can be tough. Most items need to be multi-purpose. Here are some budget friendly items that will help keep you strong. Fitball - Acts as a bench for upper limb weights. Legs through hamstring curls, bridging, squats, lunges. Great for core work. ... TRX/Suspension trainer - a whole body challenging workout. Box/Step/chair/park bench - fantastic for step ups, box jumps, split squats, hip thrusts. Pushups scaled harder or easier through incline/decline, dips. Dumbbells or Kettlebells - ideally a lighter set for upper limb and heavier set for legs. Kettlebells add other options with lighter one used for single leg exercises/upper limbs, heavier for double leg exercises. Microbands - the fabric ones are great as they stay in place, last longer and are heavier. Any band wrapped around will suffice. Powertubes - these come with handles, foot straps and anchors. Allow most Pilates exercises to be replicated as well as gym cable exercises. DIY options are also valid. - Something heavy may be a loaded backpack or washing basket. - Dumbbells may be tins of food, bricks, a hammer. - A barbell could be Plumbers PVC pipe with end caps filled with water (half filled creates stability challenges). - A childs scooter is great for ab exercises, hamstring curls, some Pilates reformer work. Wed love to see a picture of your home gym - post one in the comments!

15.01.2022 Have you been training for your sport during isolation?? With the gradual relaxing of Corona Virus restrictions, returning to sport in the near future has become a possibility. Is your body ready? In 2011, the NFL 18 week player lockout prohibited player access to coaching staff or training facilities for this period. On returning to playing, 12 Achilles tendon ruptures were recorded in the first month (10 in the first 12 days!!). The previous recorded average over a 5 yea...r period was 5 ruptures per year. Training for sport prepares your body for the demands you place on it during that sport. This training must replicate the specifics of the sport - duration, intensity, distances, change of direction, surfaces and skills - to have an injury prevention effect. If you are hoping to return to sport as soon as possible, make sure your body is prepared through specific training sessions. Consistency is important as is avoiding too much too soon. If youve had some time off gradually build your training load now to set yourself up for a good season ahead.

15.01.2022 RUNNING More webinars today and some great visuals of the running performance and injury education that we give our patients. Picture One: The force in body weight that goes through 3 major muscle groups when you run. ... Strength training is NOT optional to run. Picture Two: Running is a balancing act. If internal load is high eg stressed, eating poorly, lacking sleep, tolerance of external load and running will be less. Identify/address internal load where possible and adjust external load accordingly. Trang Nguyen. See more

14.01.2022 Do you protect your ankles for basketball? A 4 year study of NBA Basketball found that ~25% of players sustained an ankle sprain each season. 70% of these injuries were both sustained during games and resulted from contact. Players with a past history of ankle injury were 40% MORE LIKELY to sustain another ankle injury on EITHER ankle. ALL basketball players should perform proprioceptive/balance and ankle strengthening exercises on both ankles... Consider bracing or taping BOTH ankles for games and training, especially if history of previous ankle injury. Herzog et al (2019). See more

14.01.2022 CLINIC ANNOUNCEMENT Thrilled to officially join the Sports Physio team at WA Sportsmed Physiotherapy. Appointments available Monday to Friday via webpage. ... See more

14.01.2022 Best of luck to all runners competing in this weekends @westaustralianmarathonclub Asics Bridges Fun Run. Special shout out to two of my runners (they know who they are!) who have done many months of hard work and rehab to be toeing the line of their first race in a long time. Enjoy being back out there! A reminder we have our Sunday Recovery and Injury Clinic from 10am. If you need help bouncing back post race our Normatech Recovery Boots, Compex Muscle Stimulation and Game Ready machine are just the thing. Should you need an Injury Assessment post race we can do that too. Bookings online via our webpage. Run happy!

14.01.2022 Female Runners Does your training program match your body? Take a look at these graphs depicting hormone fluctuation in a 28 day menstrual cycle. ... If you follow a traditional running program with a 3 week build/one week easy periodization; you are not using a form of hormonal birth control; your cycle is exactly 28 days and the easy week falls the week prior to your period, great! A more traditional approach should work for you. If you are using hormonal birth control, your cycle length isnt 28 days or you are peri or post menopausal; a traditional approach may not yield the results you deserve. Our running programs are designed for your body. Ask us for more information! Happy running Chidi-Ogbolu and Baar (2018).

13.01.2022 As the LA Lakers celebrate the NBA Championship, some amazing statistics about Lebron James one of the greatest players of all time. At the start of the 2020 basketball season, LeBron had played over 19 000 NBA minutes more than the next closest player, Kevin Durant. This equates to ~ 7 seasons at 35 minutes per game! What role does workload management have in injury prevention and athlete? Current evidence suggests: For Younger Athletes... Moderate chronic workload is recommended (both low and high workload associated with increased injury risk). Weightbearing physical activity results in superior bone strength which can decrease later bone stress injuries. Earlier strength training results in superior muscular strength and power adaptations compared to starting later in life. Earlier cardiovascular training may result in increased maximal stroke volume resulting in greater delivery of oxygen to muscles during exercise and aerobic performance. Early sport specialisation is discouraged. For Older Athletes Higher chronic training load is associated with better performance and decreased injury risk. Both high and low acute workloads are associated with increased risk of tendon injuries. Low chronic workload is associated with increased muscle injuries. High chronic workloads increase the risk of joint injuries. As a Coach, finding the right amount of load is extremely difficult when taking these factors into account. Athletes need the right amount of load at the right time and this load can be highly individual even in a team environment. For LeBron, his childhood sports participation likely increased his ability to tolerate a high chronic load from an early age. He is known to be a highly professional athlete who puts extensive time and effort into looking after his body through impressive strength and conditioning programs and recovery. Genetics may also contribute to his ability to remain injury free with this high load compared with other players. Ref: Gabbett 2020. See more

12.01.2022 5 weeks til race day for Busselton 70.3 and the Margaret River Ultra! If your legs are feeling those training kilometers, drop by our Sunday morning recovery class to help freshen them up. Featuring @hypericeaus NormaTec Recovery Boots, @compex.anz Muscle Stim, @gamereadyaus Cold Compression Therapy and our self massage equipment, we can tailor the session to your needs. Dont forget to nail the recovery basics too - food within 30 of sessions prioritizing protein in that window; and sleep (8+ hours is ideal). Easy and effective recovery tools!

12.01.2022 So exciting watching your patient nail their speed session after months of hard work! Check out that Triple Extension ... Speed work is so important in rehab as it exposes residual movement deficits provides dynamic stretch to the muscles encourages tendon stiffness is an integral component of any ball sport improves conditioning which is vital for injury prevention. Begin with longer acceleration and deceleration phases keeping the effort phase short before progressing. See more

10.01.2022 This resources guide to get you through these tough times is amazing! Links are mostly free and include Health and wellness resources ... Mental Health resources Netflix parties Quarantine Karaoke Online Board Games Virtual Fitness Classes Dance classes Online National Park tours Yoga Resources for kids plus so much more. Check it out! https://docs.google.com//19b2pTHzbTw8oyUB1AruG/mobilebasic

09.01.2022 Good luck to all competitors in the Rotto Swimrun this weekend! A total of 4.4km swimming and 27km of beach running, a big day out and definitely worthy of a couple of refreshments at the Hotel afterwards! Enjoy.

08.01.2022 Busy weekend in sport down south! Best of luck to all competitors tomorrow at the Busselton Ironman 70.3 and those competing in the Margaret River Ultra

07.01.2022 Playing with new toys to help with rehab. Neuromuscular electrical stimulation (NMES) can be a great way to assist with retraining muscles and to increase their activation as warm up for your rehab program. #mypowerdot

06.01.2022 https://www.facebook.com/228928613899650/posts/3036380716487745/?d=n

04.01.2022 Telehealth Consults We are able to provide Telehealth consults via our exercise prescription software Physitrack to enable ongoing care from the comfort of your home. Get in touch for further information.

04.01.2022 Heading home from a big two days of Masterclass ACL rehab learning with the expert Enda King. To my ACL patients - brace yourself. New exercises coming your way!! ... #sportsphysio #endaking #aclrehab #knee The Sports MAP Network

03.01.2022 Know someone whos online skills could use some help? Free webinars from the Australian Government to assist with the digital age. https://www.facebook.com/151707578186613/posts/3191126947577979/?d=n

03.01.2022 Big weekend in sport planned? Head on down to our recovery class on Sunday morning where we use the Normatech recovery system, Game Ready and Compex to help you bounce back. Book online https://www.wasportsmed.com.au/book-an-appointment

02.01.2022 Looking for workout options from home? Check the link for a free download of comprehensive body weight/dumbbell programs by Laurie Christine King. If you need a personalized program to accommodate injury or the equipment you have available to you please get in touch at [email protected] ... https://lauriechristineking.com/product/bodyweight/

02.01.2022 TENDON RESPONSE TO EXERCISE Have you ever been to a physio with a tendinopathy and been told to allow 36 hours or more between running sessions? When you exercise, your collagen (which makes up tendons), undergoes periods of both degradation and repair and build up. Until 36 hours post exercise the net effect is a state of degradation. The balance then shifts to a state of build up and the collagen is ready to handle more load. ... As the the load capacity of the tendon increases, the maximal point of collagen degradation occurs above the threshold for tendon pain and dysfunction, therefore allowing the athlete to exercise more frequently. Collagen molecule research by Chang and Buehler (2014).

01.01.2022 Covid-19: List of training advices & precautions by the Co-President of the Club of Sport Cardiologists (France) & associated sports medicine doctors. Be careful with too intensive & overly long training sessions Source: https://www.clubcardiosport.com/evenement/covid-19-sport

01.01.2022 Lets talk Tendons. Tendons are the tissue which connect the muscle to bone. They act as a spring to transfer force and create movement. They are incredibly strong and powerful, but can get overloaded known as a Tendinopathy. Common examples include Achilles Tendinopathy and Patellar Tendinopathy. ... Ten tips for managing Lower Limb Tendinopathy: 1 Dont rest completely. Enough to settle the tendon but not enough to decrease load tolerance of the tendon. 2 Correct exercise prescription is vital. Googling a few decline heel raises is not going to fix your Achilles, and will very likely make it worse depending on the stage of injury. 3 Dont rely on passive treatment such as massage and electrotherapy. This may be used to slightly decrease pain to permit graded loading but nothing more. 4 Avoid injections. Whilst these may change pain in the short term, they should only be considered if the tendon has failed to respond to a good exercise based program. 5 Dont ignore tendon pain. A noticeable increase in pain 24 hours post activity suggests the tendon is being overloaded and should be modified. 6 Dont stretch the tendon. This increases the compressive load on the tendon. 7Dont use friction massage. Short term benefit only if any. 8 Imaging is not diagnostic, prognostic or useful as an outcome measure. 9 Dont be concerned about a painful tendon rupturing. Most people who rupture a tendon have no pain prior. Dont rush rehab. It takes time to build strength, tendon capacity, muscle, the kinetic chain and the brain. Cook (2018).