Apex Physiotherapy & Pilates in Perth, Western Australia | Physical therapist

Apex Physiotherapy & Pilates

Locality: Perth, Western Australia

Phone: +61 8 9319 3632

Address: 99/103 Harris St 6157 Perth, WA, Australia

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

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23.01.2022 WORLD CONTINENCE WEEK 15-22 June is World Continence Week Prevention or better management of incontinence plays a vital part in helping you live your best life, so we will be posting information about continence, bladder and bowel health each day this week!

23.01.2022 NATIONAL PAIN WEEK Pain definition: For the first time since 1979, the International Association for the Study of Pain has revised its definition of pain Pain is now defined as "an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential damage"... The new definition reflects the advances in our understanding of the process of Pain and the mulit-factorial approach which needs to be undertaken to address all aspects that can affect ongoing pain. We can help you to find management strategies to help turn down the volume of your pain and return to doing the things you love See more

22.01.2022 TRADIES HEALTH MONTH Lower Back Pain Nearly 1/4 of all roofers, labourers and plumbers experience back pain, muscle stress and strain from lifting equipment or slips, trips and falls when handling materials How can Physio help?... A Physio can help to confirm your diagnosis and rule out other conditions that may require further assessment. We provide a combination of hands-on therapy, education, exercises and advice on how to best manage your injury to ensure a speedy recovery What can I do at home? Continue to stay active and avoid resting in bed, use heat and simple medications How long until I feel better? Most people recover quickly from low back pain, with most pain reduced within 2 weeks. Your Apex Physiotherapist is experienced in the assessment and treatment of your lower back injury to have you safely returning back to work sooner with less chance of recurrence See more

22.01.2022 PROLAPSE World Continence Week Your pelvic organs (bladder, uterus and rectum) are held in place by fascia and ligaments. Your pelvic floor muscles also hold up your pelvic organs from below. If the fascia or ligaments are torn or stretched and your pelvic floor is weak, your pelvic organs may bulge or sag down, resulting in pelvic organ prolapse (POP) Symptoms may include: a heavy/ dragging sensation or a lump in the vagina, sexual problems (pain, less sensation), we...ak urine stream, inability to empty your bladder or bowel, reoccurring UTIs. Symptoms may be worse at the end of the day and may feel better after lying down Childbirth is the main cause of prolapse. Other causes can include chronic coughing, heavy lifting and chronic constipation/ straining. Prolapse can also happen in women who have had a hysterectomy It is much better to prevent prolapse than try to fix it! As prolapse is due to weak pelvic tissues and pelvic floor muscle, all women should keep their pelvic floor muscles strong- no matter what their age. It is important to have your pelvic floor training checked by a pelvic floor physiotherapist to ensure you are performing exercises correctly and to provide a treatment program and advice to suit your individual needs. See more

22.01.2022 BALANCE and MOBILITY Keeping your balance is a complicated process! Although you may not realise it, your body is making constant calculations and tiny postural adjustments to stay upright Balance vs. mobility? Balance is the ability to control your body position while standing or moving. Mobility is the ability to stand up and walk in a range of environments ... Both of these can deteriorate with age and certain health conditions. The good news is that a well-designed and personalised exercise program developed by your physiotherapist can help to improve the balance and mobility in people of any age Good balance and mobility requires a number of body systems to work together, which means if one body system such as vision, begins to fail, the other systems are able to compensate. The body is so good at doing this you may not even realise your balance is declining unless put under more challenging conditions. Shakiness when walking or turning, or having falls or near-falls, are indications that your balance and mobility are not as good as they should be. If this is happening, you should have an assessment by your physiotherapist Your physiotherapist is an expert in balance and knows how to identify which aspect of your balance needs addressing and how to improve them to keep you mobile, safe and doing the things you love See more

21.01.2022 Stay POSITIVE #npw2020

21.01.2022 TRADIES HEALTH MONTH Tip #4: Get a move on Given the physical nature of a tradies work, its important that you go home safe, well and ready for action again the next day ... Warming up 5-10 minutes before work helps to keep you on the tools. Give these quick stretches a go: Quadriceps stretch if your work involves a lot of squatting Hamstring stretch Calf stretch Back rotations Staying fit and healthy outside of work will help you with the demands of your job. This does not just mean running and playing sports, it includes: Eating well Sleeping well Maintaining a healthy weight Living a balanced life which includes time for things you love with friends and family See more

20.01.2022 NATIONAL PAIN WEEK Pain education Are you living with pain? Try these helpful tips: ... 1 MOVE: physical activity (especially cardiovascular exercise) is a great way to modulate your pain system 2 REDUCE STRESS: stress reduction techniques help to wind down the nervous system 3 POSITIVE THOUGHTS: start a gratitude journal to assist in turning negative thoughts to positive reflection 4 PERCEPTION: educate yourself on how pain works to change how you perceive pain 5 ACTIVITY: make a conscious effort to do things you love in a paced manner 6 CONNECTION: make time for regular social connections with the people you love to help regulate your mood and your pain #npw2020

20.01.2022 WORLD PHYSIO DAY Each year, on 8 September, we celebrate World Physiotherapy Daya global event recognising the important and trusted role physiotherapists play in the community to improve the health of their patients #worldptday

19.01.2022 TRADIES HEALTH MONTH Tip #2: Dont ignore the pain Dont let your health go on smoko. If you do become injured, your @apexphysio.perth will work with you to get you back on your feet and lessen the chance for repeat injuries

17.01.2022 Consistency Progress Success Keep going ~ You got this

17.01.2022 HAPPY BIRTHDAY We *blinked*, and then WE TURNED 7! The number 7 is said to represent inner wisdom, intuition and inner strength It is described as an analytical number that enjoys gathering and filtering through information to find answers by asking questions, researching, listening and sensing - which we think describes us and what we love to do PERFECTLY!... We look forward to many more years of providing exceptional care to our incredible APEX TRIBE who have supported us over the years THANK YOU for trusting and supporting us to do what we love! See more

16.01.2022 TRADIES HEALTH MONTH Tip #1: Stop right there Tradies most commonly injure their back, followed by their shoulder, knee and ankle. To help avoid injury: Be cautious and do a risk assessment: is this the best way? Is it safe to proceed?... Be conscious: keep your mind on the job. Be aware of what else is going on in your life and how it can influence your work Seek advice from your Physio as soon as you feel a niggle. Early action leads to faster recovery and keeps you fully on the job

15.01.2022 WA MENTAL HEALTH WEEK runs from 10-17 October and kicks off with World Mental Health Day on October 10 Regular exercise is one way to help maintain mental wellbeing by improving self esteem, cognition function and overall mood.... Aim to move your body every day in any way, shape or form! #strongertogether

15.01.2022 RUNNER'S WORLD Quick tips that may help to reduce your risk of injury when running: Run "easy" for the majority of your weekly km’s... Vary the speed of your runs Wear two or more pairs of shoes and rotate between them Be aware of the route (hills vs flat) Incoporate strength training into your program Progressively overload- aim for a 10% increase per week Speak to us @apexphysio.perth about designing a specific strength and running program to get the most out of your runs!

15.01.2022 MEET THE TEAM Kyle joins the Apex team at our Hamilton Hill clinic, taking over from Britt who you will now find treating from Bicton! Kyle is a sports-mad Physio and uses his own experiences of injury and rehabilitation to help guide his patients through their journey to recovery.... Kyle enjoys treating a wide range of musculoskeleteal issues and has a keen interest in running-related injuries Get to know more about Kyle below! https://www.apexphysio.com.au/physio-team/

15.01.2022 You heard it hear FIRST #realmendopilates @ Perth, Western Australia

15.01.2022 EXERCISE in PREGNANCY Exercising while pregnant can be a totally different experience, even for the most dedicated fitness fanatics! Having your Physiotherapist provide guidance gives you confidence that youre getting the most benefit out of your exercise. There are many potential benefits for both mum and bub when exercise is part of pregnancy When exercising, keep it simple. Look at the frequency, intensity, time and type of exercise you are doing (also known as the... FITT principle): Frequency: aim for a minimum of three days of exercise per week Intensity: moderate intensity is best. You should be able to hold a conversation but not be able to sing Time: try for 150 minutes of exercise a week, spread over a few sessions (for example, 30 minutes of exercise 5 days a week) Type: low impact, cardiovascular exercises such as walking, swimming, pilates, circuit training and of course your tailored pelvic floor exercises. Your @apexphysio.perth can provide you guidance and a tailored exercise program during your pregnancy. Stay tuned for more tips for exercising during pregnancy and postnatally

15.01.2022 MENS HEALTH WEEK Capping off Mens Health Week is our superstar patient @shaunmac08 Shaun has worked incredibly hard and remained committed to his clinical Pilates program @apexphysio.perth to overcome injuries and keep him performing at his peak ... We push him hard , but Shaun is always up for the challenge ~ We admire your dedication! #realmendopilates #menshealthweek See more

13.01.2022 BALANCE and MOBILITY Our sense of balance arises from three main body systems working together: Visual: our brain interprets visual input and develops balance reactions to our environment Vestibular: sensory organs in our inner ear, the vestibular nerve and certain parts of the brain and brainstem detect movement of our body. They relay information regarding where we are moving in our environment... Proprioception: this is the information coming from our joints and muscles telling us where our body is in space and in relation to itself. For example, you can close your eyes and still touch your nose with your index finger because your body knows where your finger and nose are! There is mounting evidence that well-designed exercise programs can prevent falls in older people living in the general community Programs which safely challenge balance and involve three or more hours of exercise per week are most effective When performing these exercises, it is important to follow safety precautions by standing next to something sturdy for support that you can grab if you lose your balance. And remember to speak to your @apexphysio.perth if you have any concerns regarding your balance See more

13.01.2022 COMMITMENT It takes time and dedication to reach your goals, but we are here with you 110% of the way With targeted strength programs designed specifically for your needs, we can help you get back to doing what you love ... Make 2020 the year of the comeback!! Lets do this See more

12.01.2022 NATIONAL PAIN WEEK Resources Along with your GP, pharmacist and allied health practitioners, there are a number of excellent resources to help you to understand and start to take back control of your pain journey Understanding pain can be key to learning how to manage it... Visit the National Pain Week website @chronicpainaustralia or the painHEALTH website for resources and educational videos to help you to understand your pain With time, perserverance and support from others, you can turn down the volume of your pain and get back to a full and enjoyable life See more

12.01.2022 TRADIES HEALTH MONTH August is National Tradies Health Month - an awareness campaign by @physioaustralia to highlight the health and injury risks affecting those who work in physically demanding trade occupations Tradies rely on their musculoskeletal health to do their jobs, so dont ignore aches, pains and body stress- seeking help now can protect your future health, well being and livelihood ... Stay tuned this month for resources, tips and advice all about TRADIES health! See more

12.01.2022 MEET THE TEAM Dave is the most recent addition to our expanding team at Apex Physio! You will find Dave treating from our Cannington clinic, with Steph moving across to our Bicton clinic full time Dave joins us with previous experience in private practice and sports club settings and has an interest in treating lower back pain and acute sporting injuries.... When not at work, you will find Dave outside enjoying the sunshine and finding different ways to challenge his physical fitness! Find out more about Dave here https://www.apexphysio.com.au/physio-team/

11.01.2022 "A man is as young as his spinal column" ~ Joseph Pilates The spine, for Joseph Pilates, was the key to physical and emotional well being ~ "If your spine is stuff at 30, you are old. If it is flexible at 60, you are young" ... Pilates develops the deep muscles of the back and abdomen to support your spine, and focuses on breathing to promote better posture @shaunmac08 killing it by keeping his spine young and flexible! See more

09.01.2022 CHILDS POSE STRETCH In pregnancy and postnatally it is common to experience pain in the lower back, hips, groins and hands. Childs pose is great for releasing tension in the pelvis, back and shoulders! This can be done on the floor or with a fit ball Hold for 30 seconds at a time and focus on your breathing and letting go of your pelvic floor

08.01.2022 FATHERS DAY Celebrating the special men in our lives - HAPPY FATHERS DAY! You are wonderful, you are appreciated and you are loved Enjoy your day - you deserve it!

08.01.2022 PEAK PILATES STUDIO We are so excited to announce that our REFORMER PILATES studio @peak.pilates.studio is RE-OPENING for classes on Saturday 6th June! Check out our website peakpilatesstudio.com.au for all the info and to book online or find us on the MindBody app ... INTRO OFFER ~ $69 for 2 weeks unlimited classes Come and join us at our brand new reformer studio, right next door to @apex.physio @ Bicton, Western Australia, Australia See more

07.01.2022 BALANCE and MOBILITY Did you know that falls were the cause of 75% of hospitalisations for injuries in people aged 65 and over, with the average length of hospital stay following a fall of 10 days Around 85% of fall-related injury cases occurred either in the home or in residential aged care ... Exercise and nutrition are important components in managing falls risks as falls are "strongly associated" with weak muscles and bones See more

06.01.2022 BALANCE and MOBILITY Single leg balance Dont think you spend much time balancing on one leg? Did you know that when you are walking, you spend three-quarters of your time with just one leg in contact with the ground?!... Your ability to control your body on just one leg is super important - especially when you begin to add the challenge of texting on your phone, balancing a child on your hip or breaking out into a run! The skill of balance becomes even more important in injury and falls prevention in people of all ages Challenge: Now time yourself! 1 Cross your hands over your chest and raise one leg off the ground. (You have three attempts to find your best time!) 2 Retry with your eyes closed. (Your time may be around of your eyes open time) How did you go?

05.01.2022 WOMENS HEALTH WEEK Everyone should see a Womens Health Physiotherapist when pregnant and after their 6 week postnatal check up Why? Knowledge is power and education is the key to prevent very common conditions that can occur during pregnancy, postnatally and later in life. These conditions include leaking with coughing, sneezing, laughing, exercise, pelvic organ prolapse, sexual pain and many more.... During a wWmens Health consult, your physio will cover: Correct ways to activate your pelvic floor Tailor a pelvic floor program for you (during pregnancy and after birth) Correct ways to wee, poo and lift during and after pregnancy Exercises you should be doing during pregnancy How to prevent abdominal separation and prepare you body for labour When you should commence exercises safely postnatally and what you should/ shouldnt be doing Any pregnancy or postnatal aches and pains Ways to reduce pain during intercourse Breast feeding concerns (mastitis, engorgement etc)

05.01.2022 SLEEP HYGIENE Good sleep hygiene means having both a bedroom environment and daily routines which promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed time routine, and building healthy habits during the day can all contribute to ideal sleep hygiene Healthy sleep is important for physical and mental health, improving productivity and overall quality of life ... Research has demonstrated forming good sleeping habits is a central part of health. Creating sustainable and optimal routines makes healthy behaviours almost automatic. On the flip side, bad habits can also become engrained If you want to find out more about sleep hygiene and how it affects you and the pain you experience, speak to your physio or stay tuned!

04.01.2022 MENS HEALTH WEEK June 15-21 Mens Health Week is designed to raise awareness of health issues of men and boys and how we can help to better manage them Did you know that men in Australia live 6 years less than women on average? ... And that men under the age of 75 are TWICE as likely as women to die from preventable causes So lets encourage the men and boys in our lives to speak up and seek help Dont wait until its too late See more

04.01.2022 LOADING To get a tough and resilient body, you need to load it progressively, not rest it Studies have shown that exercise and strength training have many benefits on muscles, bones, ligaments, tendons, cartilage and your spine ... So what are you waiting for?! Whether it’s in the gym, your backyard, living room or in the park - find your 30 minutes of exercise each day and get moving

03.01.2022 URINARY INCONTINENCE Over 4 million Australians experience urinary incontinence, so youre not alone. Symptoms can range from the occasional leak when you laugh, cough or exercise to the complete inability to control your bladder STRESS incontinence is the leaking of small amounts of urine during activities that increase pressure inside the abdomen and push down on the bladder (coughing, sneezing, laughing, lifting, walking). Stress incontinence in women is often caused... by pregnancy, childbirth and menopause and post prostate surgery in men URGE incontinence is a sudden and strong need to urinate, also referred to as overactive bladder. The bladder feels fuller than it actually is, causing the bladder to contract too early when it is not very full and not when you want it to. This can make you suddenly need the toilet and sometimes leak some urine before you get there Our Physiotherapists use REAL TIME ULTRASOUND to assess your ability to contract the pelvic floor correctly and to prescribe a pelvic floor rehabilitation program specific to your needs along with lifestyle changes and advice on good bladder and bowel habits See more

03.01.2022 SLEEP and PAIN Recent evidence indicates having a bad nights sleep can make you feel more pain sensitive. Pain and sleep are closely linked and impact each other. There is a reciprocal relationship where pain during the day affects the quality of that nights sleep and poor quality sleep increases pain levels the next day, with sleep having a greater effect on pain levels. So it is really important to try and give yourself the best chance of having as good a sleep as ...possible It is helpful to understand some basic concepts about sleep before we look at what we can do to improve it: To drop off to sleep our nervous system has to calm down. If you have chronic pain, you have a much more active nervous system. This can interfere with how quickly you fall asleep and how deep a sleep you get. There are a number of stages of sleep we cycle through: We start with lighter stages of sleep, move into deeper sleeps, move back into lighter sleep and then into rapid eye movement or REM sleep - this is where we dream This cycle gets repeated a number of times throughout the night, with more time spent in deep sleep at the beginning of the night and more time spent in lighter sleep and dreaming towards the morning. After most of the REM stages, we wake up. It is normal to wake multiple times a night. Most people will roll over and go straight back to sleep without even realising it. When you are in pain, you can wake and notice your pain. This results in an increase in the activity of your nervous system which then has to calm down all over again to fall back to sleep. Good sleep hygiene allows you to fall asleep more quickly initially, and you can use many of these strategies to help you fall back asleep once you wake during the night. If you have trouble implementing some of these techniques, seek professional help. Your physio is can give you strategies to manage your pain and a psychologist can help with sleep management

02.01.2022 5 HEALTHY BLADDER and BOWEL HABITS 1 STAY ACTIVE Physical activity is beneficial for overall health and that includes bladder and bowel function! Aim for 30 minutes per day 2 EAT WELL Fibre in your diet will help improve bowel function and avoid constipation. Fibre is found in multigrain and wholegrain breads, cereal products, fruit, vegetable, legumes and nuts and seeds ... 3 GET ENOUGH FLUIDS AND DRINK WELL Drink plenty of water and stay hydrated to maintain digestive health, especially when increasing your fibre intake. Drinks that contain caffeine, cola and alcohol can irritate your bladder, so water is best 4 EXERCISE YOUR PELVIC FLOOR You can train your pelvic floor anytime, anywhere, no matter what gender, age or fitness level you are. See a continence health professional to learn how to perform pelvic floor exercises correctly 5 PRACTICE GOOD TOILET HABITS Dont get in the habit of going to the toilet "just in case". Emptying your bladder "just in case" too often means the bladder will never fill up properly and will therefore hold smaller amounts of volume, giving you the feeling of needing to go to the toilet more frequently (urinary urgency)

02.01.2022 NATIONAL PAIN WEEK Pain Flare Ups Sometimes chronic pain may temporarily become worse, often called a "flare up". The reason for a flare up may be pretty clear (doing a lot of gardening or increased exercise), while other times it may come out of the blue ... Steps to take to manage a pain flare up include: 1 Assess your pain- is this a new pain or an increase in your existing pain? 2 Identify if you have been overdoing things- try to pace your activities to make them more manageable 3 Assess your stress level - this can increase pain 4 Dont stop doing everything- keep moving and plan to gradually increase to your previous level of activity Remember a flare up doesnt necessarily mean more damage. And be kind to yourself- it is unlikely to help to push through the pain See more

02.01.2022 THE PELVIC FLOOR Understanding your pelvic floor will help you avoid issues later in life. The pelvic floor is the base of the group of muscles referred to as your core. These muscles are located in your pelvis and stretch like a hammock from the pubic bone (at the front) to the coccyx or tail-bone (at the back) and from side to side. The pelvic floor muscles work with your deep abdominal (tummy), deep lower back muscles and diaphragm to stabilise and support your spin...e. They also help control the pressure inside your abdomen to deal with the pushing down force when you lift or strain - such as during exercise. The pelvic floor muscles loop around your urethra (wee pipe), vagina and rectum (back passage) and so plays an important role in maintaining bladder and bowel control, sexual sensation, sexual function and supporting the pelvic organs in both women and men. Pelvic floor muscles are often an important part in helping many issues during pregnancy and postnatally, such as incontinence, pelvic organ prolapse, sexual pain and much more. Every person is different, so finding out why you have a problem is essential to having a good recovery. Speak to your @apexphysio.perth if you have any concerns about your pelvic floor.

01.01.2022 NATIONAL PAIN WEEK 27 July - 2 August 2020 Pain is an unpleasant experience in the body. Acute pain is a message in the body warning about danger, whereas chronic pain can have much more complex origins and functions. The nervous system is used to transmit signals around the body to indicate pain ... Chronic or persistent pain is pain that lasts beyond normal healing time It doesnt obey the same rules as acute pain, and can be influenced by what is happening in a persons life at any particular time Pain management is about learning new techniques for managing your pain- gradually taking back control of your pain and being able to return to meaningful and enjoyable activities in life with a reduction in pain. This week we will be bringing you some useful information and resources on pain management strategies #npw2020 See more

01.01.2022 TRADIES HEALTH MONTH Tip #3: Need a lift mate? Correct lifting will help prevent injury. Here are some tips on better ways you can lift: Use lifting equipment or get a mate to help you out... Use good positions: Reduce lifting below the waistline or above the shoulders Use good techniques: Correct back position means lifting while maintaining the natural curves of your spine, a wide base of support and the load close to your body Make health part of your toolkit #tradieshealthmonth