Physica | Physical therapist

Physica

Phone: +61 3 9870 8193

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24.01.2022 Side hip pain Check out below to find out if it's your glut muscles giving you pain. If you or a friend answers YES to all of the below you may have gluteal tendinopathy - Tag yourself or a friend below in the comments and we can be in touch to offer you even more advice! Do I have gluteal tendinopathy?... Pain on the outside part of your hip? Pain when lying on that hip? Pain when sitting with legs crossed? There are some simple and easy things you can do to manage your own pain MANAGEMENT TIPS: Manage your loads: if you can run 3km pain free but 3.5km starts to hurt - Keep your distance at 3km for several runs to stabilise your symptoms. Yes, you can still run! If sleeping is uncomfortable: try placing a pillow between or under your knees to adjust your hip position Avoid sitting in low chairs and sitting with your legs crossed. There is a lot more you can do for your gluteal tendinopathy so tag yourself below and we'll be in touch to let you know all about them. Got a question about gluteal tendinopathy? Let us know below and we'll give you the answer. If your symptoms do persist it's best to catch up with your Physica Physio to get a personalised assessment and diagnosis to your pain. physica.com.au 9870 8193

23.01.2022 We hope your weekend will be as sweet as ours YUMMY!

22.01.2022 Achilles pain slowing you down Check out below for your 4 simple ways to manage it. If you or a friend are getting achilles pain tag yourself or your friend below in the comments and we can be in touch to offer you even more advice! How to tell if your achilles is giving you pain?... You have pain at the back, low region of your calf Your pain gets worse with faster pace activities such as running Your pain improves with periods of rest The lower calf feels tight and sore in the morning and warms up as you get moving There are some simple and easy things you can do to manage your achilles pain MANAGEMENT TIPS: Avoid stretching of your calf - instead try using a foam roller along your calf. Strengthening is important - check out isometric calf strength exercises. You can still run! If you can run 3km pain free, but 3.5km is painful, keep to 3km for several runs to stabilise your pain. Running loads & distance monitoring is important - try not to increase your runs by more than 10% each week. Remember there is a lot more we can do for your achilles pain so tag yourself below and we'll be in touch with your own exercises and advice. Got a question about achilles pain? Let us know below and we'll give you the answer. If your symptoms do persist it's best to chat to your Physica Physio to get a personalised assessment and diagnosis to your pain. The great aspect of managing achilles pain is you can do a lot on your own without the need for coming in face-to-face. A simple telehealth appointment with us can set you up on a fantastic program to help your pain. physica.com.au 9870 8193

20.01.2022 Want to know if running worsens knee pain and osteoarthritis? Want to work out how to live longer?! It might just be all in your exercise ... https://bit.ly/31NR5st

19.01.2022 Can you do this Challenge? Send some love out to your family, friends and to those around your neighbourhood while on your walks! Like Love and Care to show your support to your online community.

16.01.2022 Want some Friday Fitness? Physica is here to help you achieve your workout goal in 3 easy steps! 1 get your active wear on... 2 click on https://www.physica.com.au/online-classes/ at 4pm 3 enjoy feeling fit! Set your timer now for 3.50pm so you don't miss out. Check out full classes from previous weeks at the link above

16.01.2022 Putting off booking again? I'm sure your pain will love that Like many others, a simple click and you're already closer to getting on top of your pain: https://www.physica.com.au/locations2/... So are you going to book now? Don't put up with your pain. When are you going to book for? We're here 7am to 7pm so we've got a time for you. Want somewhere close? You've got the pick of multiple locations for your convenience Why put off booking after already thinking of all those answer?! see you soon physica.com.au

15.01.2022 Father's day may look a bit different this weekend but we still hope you don't need a physio from any shenanigans We heard it too (2.02min) #daddyfails #fathersday #fathersday2020 #physiotherapy

14.01.2022 "We have certainly seen an increase in demand for online workouts during this time" [Kayla Itsines] Have you got your virtual workout organised for today? Tuesday 15th Sept That's today... 4.00pm https://www.physica.com.au/online-classes/ There has been a significant number of people who have embraced the world of virtual workouts! Check out the latest on the new craze of virtual fitness: https://bit.ly/35BldK5

10.01.2022 Ringwood has a planned power outage 8-2pm. You can still call us but additional time may be required to get through. ThanksRingwood has a planned power outage 8-2pm. You can still call us but additional time may be required to get through. Thanks

09.01.2022 Ankle and foot pain is an annoying aspect of any day We had the pleasure of Mr Sasha Roshan from Melbourne Orthopaedic Surgeons - MOS speaking to us regarding the management of Tibialis Posterior Dysfunction GOOD NEWS There are plenty of things you can do to help your pain. ... We're happy to chat to you if you're having ankle pain. Send a FB message or tag yourself below and we'll be in touch Sasha's full treatment philosophy can be seen at: www.melbourneorthopaedicsurgeons.com and don't forget to check out our full injury management library: www.physica.com.au

07.01.2022 Shin splints giving you grief Check out below for your 3 simple treatments! If you or a friend are suffering from shin splints tag yourself or your friend below or send us a DM and we can be in touch to offer you even more advice! Do I have shin splints?... Pain on the front-inside part of your shin? Worsens when running longer distances? Worse when running on harder surfaces? There are some simple and easy things you can do to manage your own pain MANAGEMENT TIPS: Optimise your training load: if you can run 3km pain free but 3.5km starts to hurt - Keep your distance at 3km for several runs to stabilise your symptoms. Yes, you can still run! Wear appropriate footwear: If your running shoes are old you may need to upgrade Try to exercise on softer surfaces where possible Have you got a foam roller? Get to work rolling your calves before and after your run for 2mins on each leg. Remember there is a lot more you can do for your shin splints so tag yourself below and DM us and we'll be in touch. Got a question about shin splints? Let us know below and we'll give you the answer. If your symptoms do persist it's best to catch up with your Physica Physio to get a personalised assessment and diagnosis to your pain. physica.com.au 9870 8193

06.01.2022 Felt your calf muscle tear Check out below for your 4 simple management strategies! If you or a friend recently suffered a calf tear tag yourself or your friend below in the comments, or send us a message, and we can be in touch to offer you more advice! How to tell if you tore you calf muscle?... You felt a sharp pull, pop or 'ping' in the calf while running that caused sudden pain You get pain and weakness with a heel raise You have difficulty walking due to calf pain You may have some local bruising and it's tender to touch your calf There are some simple and easy things you can do to manage your calf tear MANAGEMENT TIPS: Don't keep pushing through pain. Your calf muscle needs appropriate rest to heal - Rest, Ice, Compression & Elevation can be a great start. Wearing a heel raise in your shoes can help you walk with less pain as it reduces stretch through your calf. You can try light exercises like ankle circles and seated heel raises if they are pain free. As you return to running it's important to correctly build your work load up. Doing too much too soon can set you back. Remember there is a lot more you can do for your calf tear so tag yourself below and we'll be in touch with your own exercises and advice. Got a question about calf tears? Let us know below and we'll give you the answer. If your symptoms do persist it's best to catch up with your Physica Physio to get a personalised assessment and diagnosis to your pain. https://www.physica.com.au/calf-tear/ 9870 8193

05.01.2022 YOUR BACK PAIN FACTS MYTH: Treatments such as strong medications, injections and surgery are effective, and necessary, to treat low back pain.... FACT: effective care for low back pain is relatively cheap and safe. This includes: education that is patient-centred and fosters a positive mindset, and coaching people to optimise their physical and mental health (O'Sullivan et al 2020). Getting the right information and a great physiotherapy treatment plan can move you in the right direction to improving your back pain Low back pain tips: Make sure you get a well qualified & experienced Physio to assess you Physica has heaps of those! Your physio should provide you with all the information you need to understand your back pain. Feel free to ask you physio any questions you have that will improve your understanding. Speak to your physio about options apart from strong medications and invasive surgery. These should not be your first line of treatment for back pain. Work on a plan with your physio to progress your physical activity. Put time aside this week to get your back pain assessed Pick your most convenient clinic: Knoxfield, Ringwood, Chirnside Park Pick your best time: We're open 7am - 7pm Pick the easiest way to book: https://www.physica.com.au/locations2/ 9870 8193 We'll see you very soon to start helping you with your low back pain. physica.com.au

03.01.2022 Congratulations to Leesa at our Yarra Valley clinic who has been titled an Australian Physiotherapy Association Sports and Exercise Physiotherapist This is a great achievement and continues to support our value of providing excellent patient outcomes and practicing the highest standard of evidence-based physiotherapy You'll be sure to find the answers you're looking for when you visit our clinics. ... www.physica.com.au

02.01.2022 Don't be too lazy this Friday! Here's a sneak peak of what to expect from our Online Exercise Friday class Keep up with some easy to complete exercises to finish your week off strong and join us this Friday at 4pm ... You'll work through a range of body weight exercises and light equipment like our theraband exercises shown below. If you don't have any theraband pop into one of our Physica clinics to pick some up. Simply check us out at www.physica.com.au for your easy to use exercise Zoom link. Looking forward to seeing you soon.

02.01.2022 Hip pain slowing down your running Check out below for your 3 simple treatments! Pain at the front of your hip can be a result of front hip muscle irritation and bursitis. If you or a friend are suffering from hip pain tag yourself or your friend below in the comments and we can be in touch to offer you even more advice!... Do I have hip bursitis? You feel a general ache at the front of the hip and upper thigh You feel a 'snapping' sensation at the front of the hip It gets worse when your hip is bending or bent Your pain settles with longer periods of rest There are some simple and easy things you can do to manage your own pain MANAGEMENT TIPS: Working out the positions that bother your hip is important as these positions are the ones you need to modify. Rest and ice can be great for short term pain relief. Working on specific strength & control exercises of the hip is important - can you do a single leg bridge well controlled? Make sure you have good mobility of the hip. Remember there is a lot more you can do for your hip bursitis so tag yourself below and we'll be in touch. Got a question about hip bursitis? Let us know below and we'll give you the answer. If your symptoms do persist it's best to catch up with your Physica Physio to get a personalised assessment and diagnosis to your pain. physica.com.au 9870 8193

02.01.2022 Your shoulder pain may not be EASY to deal with but our online booking is SUPER EASY. If you're fed up with your pain it's an easy 2 minutes to start getting it sorted: https://www.physica.com.au/locations2/ So when will you see your physio? Got that time off mid-week again?...perfect... We have people come in from 7am to 7pm - so we reckon we've got a time that suits you. Check out our site - physica.com.au - for all your information on the current stage 4 restrictions. see you online soon

01.01.2022 DON'T MISS OUT on managing your running injuries during lockdown! Physica has your DO IT YOURSELF injury management sorted! Over the next several weeks, by liking Physica's facebook, you'll learn those quick and easy treatments you can do for yourself to assist your running injuries. ... Set yourself up to be feeling great by the time you can really stretch your legs out and get 5km away from your home! We're kicking off our 9 week TREAT-YOURSELF program tomorrow so don't miss out! For all your up to date physio news check us out at physica.com.au