Katie Kaminsky Physiotherapy in Northcote, Victoria | Physical therapist

Katie Kaminsky Physiotherapy

Locality: Northcote, Victoria

Address: Northcote Northside Boulders, 109 - 113 Helen Street 3070 Northcote, VIC, Australia

Website: http://katiekphysio.com

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22.01.2022 Repost from @adaptiveclimbingvic: I’m taking off my physio hat for this one, and putting on my Adaptive Climbing allyship and disability awareness hat along with @mint_macc, Vic Paraclimbing Athlete We are stoked to be a part of @womenuprisingaus virtual Womxn's Climbing Festival this September ... Check out their Instagram post for more information and learn how you can join in! Repost by @_reposta I’m very proud to announce our very first Womxn’s (Virtual) Climbing Festival which will take place on the 5th of September, Saturday via Zoom. Our website and ticket sales will go live this Saturday, 15th August @ 12pm. We will be having Friday Night Drinks via Zoom tomorrow @ 7pm to check-in with the community and chat about the festival. See more

22.01.2022 Load monitoring is one method used to help balance training & injury risk. What we know: To increase physical performance, we need to apply stress (or load) to the human system. This stimulates adaptation through ‘ ’ ... We adapt positively to what is required of us the stress is sufficient we have enough recovery! , , To reduce risk of injury, we need sport-specific research about: - Injury risk factors - Workload & injury relationships - Risk ‘moderators’ factors influencing each person’s resilience within a sport Increased injury risk is linked to: - Low training loads (e.g. time off before going back to hard training too quickly) - Big spikes in training loads - Moderators like strength, aerobic fitness, age, previous injury, training history, sleep, nutrition , psychological stress etc. For example, see pic 2 for an example on ACL injuries in ballet It shows how moderators can affect risk of injury: there is no one direct relationship between injury and load. In climbing, we’re learning about moderators for certain injuries but we have more research to do! Load monitoring is one key way of staying healthy through training. It involves tracking - Fitness, & - Fatigue over time This data can help inform how hard to train and when, to - Keep adapting in a helpful way, & - Reduce the risk of being poorly prepared for performance (when injuries can occur) Different approaches exist, each with pros and cons watch out for the next post for info on using these principles at home! See more

21.01.2022 Now for combining external and internal load measures to give us useful data Combining an external measure (e.g. session duration) with RPE (internal measure) is the session-RPE method, which gives us ... = (), () Calculating this can help Compare intended to actual effort Watch for big spikes or troughs in load And therefore help to plan for peak performance reduce the risk of injury due to overtraining / overreaching / being underprepared. It can also contribute to calculating other measures, such as Daily / weekly load Training monotony / strain Acute load: current workload e.g. 7 days Chronic load: workload over past 4 - 6 weeks All of these are forms of monitoring How much we’re doing at any point in time Our response / recovery to our training Measuring overall wellness also be useful, though research findings are varied on this. - e.g. Kellmann reference in comments ? Start by tracking training load for a few weeks once you’re familiar with an RPE scale / similar - in a spreadsheet (this lets you see a visual) or a diary Start to get to know your own trends ... () ’ ! Injury risk is linked to Spikes in acute load - up to 1 - 4 weeks after the spike Being undercooked for what you’re attempting (low chronic load) See more

18.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 2 -- Hi all! @coraliejf here, let’s talk about brain training! I found myself in a bit of a training dilemma with a spinal compression and significant PTSD, 4 months before our @thenorthface_aunz Adventure Grant expedition in 2018 after having an unfortunate run in with a great white on a training dive. I was injured, scared and I had to somehow overcome both of those things before leaving fo...r a major expedition with a team of genuine legends who I didn’t want to let down. My spine was severely compressed and I needed to be able to carry a 40kg pack for up to 3 weeks, in just 4 months. After the attack I’d start to shake even thinking about the water, and in 4 months time I’d need to be paddling a packraft in the NZ Fiords and in the ocean along the coast. If I only focused on my body, I never would have made it to the start line. How you think about training informs how you perform when you train, so let’s get our in the game before we talk about the physical stuff . Training can seem intimidating with the dominant narrative in adventure media being celebrity athletes sending the gnarliest route, the rowdiest whitewater line, etc. As a community we are obsessed with the images, films and stories of people doing the best, and we tend to forget about everyone else who wants to strive to do their best. There’s an important difference here and I think it fundamentally affects our ability to feel confident when we train. We’re all different, we all access the outdoors differently and our baselines are different too, so it makes sense that we need to define our own version of what our looks like. In my next post we’ll be re-setting our relationship with what our best looks like & starting a training journal @tassie_dan - @nick.whitelaw and I paddling deep in Fiordland NZ. @mitchsb - Setting mindset goals alongside my training regime pre-workout. See more

18.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 3 -- Focus on what your best looks like. The best tool I’ve ever invested in for my training has been a journal. Nothing fancy, just a regular lined book. And here’s why: it keeps my accountability to my mindset and my physical goals in one place. It forces me to re-think my relationship with training, I log my progress daily ( !) and I’m able to keep a clear line of sight on my goals... To reset your relationship with training, I want you to grab a journal, allocate some time with your schedule and ask yourself these two questions: Assess your mindset - You need to ask yourself why you want to start training. Is it a big climbing goal? An epic expedition in a wild place? The need to shake things up and challenge yourself in a different way? Get clear on what you want and why you want it. Your mindset keeps you focused and accountable to your training plan. Assess your skill set - What is it that you’d like to work on? What are your specific skills and weaknesses? Be really honest with yourself here. It’s really easy to focus on our strengths and glaze over what we suck at. Being honest about your deficiencies can feel awkward, but it’s the first step to creating a plan that helps you work on them. Get your training journals out and slide into our DM’s with any questions you have! I’ll be sharing some pages from my training journal in my stories this week, and I’d love to share some of yours too! We’re a community here at @womenuprisingaus so let’s work on creating healthy training mindsets together @mitchsb - These photos of me diving in Pinmatik ( ) in Lutruwita () was a huge goal of mine as they were taken almost a year to the day of the accident. My mental and physical training allowed me to re-write my own history, and I’m proud of that. Lockdown paddling on Wurundjeri country. #womensoutdoorclimbing #adventurestartshere #prettystrongwomxn #arcteryxausnz #representationmatters #takingupspaceoutdoors #womenuprisingfeaturemondays #staystrongseries See more

17.01.2022 - There is no perfect measure - Climbing needs different approaches to sports played on the ground ... - More climbing research is needed! : () - - Try this a few minutes after each session (including stretching, hanging, yoga etc.) - Be consistent with when - don’t leave it until you’ve moved on to the next task. ’ . It can be impacted by: Stress, including the mental side of climbing Fatigue Travel (some day soon!) Hormones etc. This can complicate results, but also reflects how you really feel. Other internal load measures can be more useful in different contexts (e.g. heart rate variability) RPE is easy to measure and track - it’s a great alternative that provides meaningful info. : Comparing vs effort Monitoring for signs of fatigue & plateau Checking in with our systems! , : How you feel pre-training The intensity you want your session to be How hard you felt the session actually was ! @powercompanyclimbing ‘s Process Journal and @latticetraining ‘s @crimpd app are great examples of using these techniques Try getting to know the RPE scale for a while before combining it with external load measures to produce - more on this next time! See more

17.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature -- //@coraliejf (/) will be sharing some training content as part of our Stay Strong Series, so if you’re new to training, the next few posts will be for you! They/she will be chatting about first steps, safe spaces, knowledge translation and how to train your legs as well as your . To kick us off, here’s a bit about them/her. // Hi all! I’m Coralie, an activist & adventurer. I grew up betw...een a beef & wheat station on Kamilaroi country () and on the South Coast of NSW Dharawal lands (). Growing up on the farm, the outdoors was all we had. Surrounded by stunning gum forests, fields of golden grass and winding creeks that cut through the landscape on Kamilaroi country - learning to explore started as soon as I could walk. It was here that I learnt resilience and relentlessness, which are two of the core parts of me that I take into training, that have shaped every expedition I’ve ever been on. Fast forward to my time up & down Dharawal lands in & out of the ocean, my life has been fueled by a desire to get into the outdoors and do what I can to protect it as an activist. I’ve been on some pretty wild expeditions in some of the most remote places in the world - from the depths of Fiordland in New Zealand , to the Arctic Circle in Alaska - they’ve all taught me something new about setting big goals and training hard to make them happen. Tomorrow I’ll take you through how my training journey got started, what I do to and how I turn those two core values into training habits [1] Chasing Mitch in Nipaluna () @mitchsb [2] Me leading a team of police liaisons at Naarm’s () last climate rally. I led the negotiations to keep the 200,000 protestors safe while they shut the CBD down Unknown kind activist [3] Leaving the safety of Milford sound, on our way out to the open ocean on our 2018 @thenorthface_aunz Adventure Grant expedition @mitchsb #prettystrongwomxn #representationmatters #takingupspaceoutdoors See more

17.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Finale -- Ok punks, let’s hit the gym. Our is different, so a approach won’t work. I’m going to be recommending some key ingredients & key voices to consider based on years of training. I like to think about building a training regime as if I was baking a cake ( ) - what are the key ingredients I need to make work & make it fun.... - Do you have any current sensitivities or injuries that would impact the way you train? See your GP or a physio ( , @physioclimber ) before you start a new program with existing injuries. - Don’t just focus on the one area you think your sport relies on (, ’ ’ & ). Your overall strength & health is key to your performance, so take the time to train your whole body. - That training plan you wrote over the last couple of days? You’ve gotta stick to it! - Do things you suck at, and do it often. Slowly those weaknesses will turn into strengths. - If you keep checking your cake every 3 minutes it won’t bake. You’re not going to see results immediately, give yourself a grace period to perform under a new plan & monitor your performance in your journal. Listening to the right people & getting the right knowledge is vital. Here are some of the folks I turn to for all things training: @athletebychoice - Incredible training, mindset & coaching. @hayleytalbot - Absolute boss athlete & advocate, I wouldn’t be half the paddler I am without her guidance. @bree.westblade - brilliant cross-training & nutrition coach (she does my pre-expedition macros). @joshua_muser_ - EP & athlete. His advice on knowledge translation between sports & training has kept me alive on expeditions multiple times. @mitchsb - Crisp -40 Alaskan air & See more

16.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 4 -- Here’s our last two brain training questions before we start talking about hitting the gym! Get your training journals out & take some time out to think about what you need to train effectively. Assess your resources - Ask yourself what you need to achieve your training goals. Are your goals going to be met by your current gym set up? Do you need to seek out advice from professional ...coaches or key voices in the adventure community? What are the key ingredients to enable you to try your best? Make a list of what you need and start working towards building that into your training regime. Accountability - Start by organising a training timetable that works for you and allocate time for training and rest. Put this in your training diary and stick to it. Take a of your timetable and send it to three friends that you feel will help hold you to your plans and encourage you to prioritise your goals when your motivation slips ( , ’ ). I send mine to @mitchsb, @bree.westblade and my boss, who thoroughly enjoys making sure I’m clocking in my lunchtime training sessions! It takes time to turn a new training timetable into a habit, and your mates will help keep you accountable along the way, it’s a win-win! I’m a big believer in trusting that the work you do in your will help your work with your body in a healthier way. The more time you put into mental prep, the more likely you are to kick your physical goals To go back to my second post in the series - these questions were key to defining my expedition prep. They got me out of the panic zone and into a clearer mindset . I hope they help give you some clarity, and empower you to get after it! @mitchsb - Training on Dharawal country. I’m hugely passionate about cross-training & the benefits it has on your overall health & goals. The more time I spend grinding away training, the better my outdoor experiences become! @mitchsb - Hiking out after another long climbing day in Lutruwita () @mitchsb - Inside the big See more

14.01.2022 So exciting to have Hamish starting at Northside!

14.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature -- //@coraliejf (/) will be sharing some training content as part of our Stay Strong Series, so if you’re new to training, the next few posts will be for you! They/she will be chatting about first steps, safe spaces, knowledge translation and how to train your legs as well as your . To kick us off, here’s a bit about them/her. // Hi all! I’m Coralie, an activist & adventurer. I grew up betw...een a beef & wheat station on Kamilaroi country () and on the South Coast of NSW Dharawal lands (). Growing up on the farm, the outdoors was all we had. Surrounded by stunning gum forests, fields of golden grass and winding creeks that cut through the landscape on Kamilaroi country - learning to explore started as soon as I could walk. It was here that I learnt resilience and relentlessness, which are two of the core parts of me that I take into training, that have shaped every expedition I’ve ever been on. Fast forward to my time up & down Dharawal lands in & out of the ocean, my life has been fueled by a desire to get into the outdoors and do what I can to protect it as an activist. I’ve been on some pretty wild expeditions in some of the most remote places in the world - from the depths of Fiordland in New Zealand , to the Arctic Circle in Alaska - they’ve all taught me something new about setting big goals and training hard to make them happen. Tomorrow I’ll take you through how my training journey got started, what I do to and how I turn those two core values into training habits [1] Chasing Mitch in Nipaluna () @mitchsb [2] Me leading a team of police liaisons at Naarm’s () last climate rally. I led the negotiations to keep the 200,000 protestors safe while they shut the CBD down Unknown kind activist [3] Leaving the safety of Milford sound, on our way out to the open ocean on our 2018 @thenorthface_aunz Adventure Grant expedition @mitchsb #prettystrongwomxn #representationmatters #takingupspaceoutdoors See more

13.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Finale -- Ok punks, let’s hit the gym. Our is different, so a approach won’t work. I’m going to be recommending some key ingredients & key voices to consider based on years of training. I like to think about building a training regime as if I was baking a cake ( ) - what are the key ingredients I need to make work & make it fun.... - Do you have any current sensitivities or injuries that would impact the way you train? See your GP or a physio ( , @physioclimber ) before you start a new program with existing injuries. - Don’t just focus on the one area you think your sport relies on (, ’ ’ & ). Your overall strength & health is key to your performance, so take the time to train your whole body. - That training plan you wrote over the last couple of days? You’ve gotta stick to it! - Do things you suck at, and do it often. Slowly those weaknesses will turn into strengths. - If you keep checking your cake every 3 minutes it won’t bake. You’re not going to see results immediately, give yourself a grace period to perform under a new plan & monitor your performance in your journal. Listening to the right people & getting the right knowledge is vital. Here are some of the folks I turn to for all things training: @athletebychoice - Incredible training, mindset & coaching. @hayleytalbot - Absolute boss athlete & advocate, I wouldn’t be half the paddler I am without her guidance. @bree.westblade - brilliant cross-training & nutrition coach (she does my pre-expedition macros). @joshua_muser_ - EP & athlete. His advice on knowledge translation between sports & training has kept me alive on expeditions multiple times. @mitchsb - Crisp -40 Alaskan air & See more

06.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 4 -- Here’s our last two brain training questions before we start talking about hitting the gym! Get your training journals out & take some time out to think about what you need to train effectively. Assess your resources - Ask yourself what you need to achieve your training goals. Are your goals going to be met by your current gym set up? Do you need to seek out advice from professional ...coaches or key voices in the adventure community? What are the key ingredients to enable you to try your best? Make a list of what you need and start working towards building that into your training regime. Accountability - Start by organising a training timetable that works for you and allocate time for training and rest. Put this in your training diary and stick to it. Take a of your timetable and send it to three friends that you feel will help hold you to your plans and encourage you to prioritise your goals when your motivation slips ( , ’ ). I send mine to @mitchsb, @bree.westblade and my boss, who thoroughly enjoys making sure I’m clocking in my lunchtime training sessions! It takes time to turn a new training timetable into a habit, and your mates will help keep you accountable along the way, it’s a win-win! I’m a big believer in trusting that the work you do in your will help your work with your body in a healthier way. The more time you put into mental prep, the more likely you are to kick your physical goals To go back to my second post in the series - these questions were key to defining my expedition prep. They got me out of the panic zone and into a clearer mindset . I hope they help give you some clarity, and empower you to get after it! @mitchsb - Training on Dharawal country. I’m hugely passionate about cross-training & the benefits it has on your overall health & goals. The more time I spend grinding away training, the better my outdoor experiences become! @mitchsb - Hiking out after another long climbing day in Lutruwita () @mitchsb - Inside the big See more

06.01.2022 We are so stoked and proud to present the Stay Strong Series. In the next few weeks, we will be connecting and engaging with the wider community through Women Uprising on load monitoring, knowledge translation on how to start training, being active while working from home & goal setting so that you're not just going to get strong but stay strong while training. We're here to help you navigate managing a change in how you train, to help you keep up your new programs in... a sustainable way, and to hit the wall climbing-ready once our beloved gyms open back up! The idea for this series came about once we saw social media becoming saturated with great content showing you how to train finger strength, maintain power, maximise endurance with home training, intensive core work-outs etc. We’re coming in from a different angle, aiming to discuss the how to and the why with regards to training from home. We’ll cover modern approaches to reducing injury risk, how our incredibly sophisticated systems respond to workload, how to start out safely and work out how quickly to progress, the brain game and when to seek help. We will be posting fortnightly and you’re welcome to ask us any questions in the comments. We’ll then run a live Q & A via Instagram to answer as many questions as we can in a 20-30 min time frame. Should you have more questions or need a one-to-one consult related to the topic of a particular post, there will be opportunities to book in with Katie to discuss further. We can’t wait to share what we have with you! P.s. All posts will be published on both @physioclimber and @womenuprisingaus Instagram pages and the Stay Strong Series Facebook group (with a little extra info) See more

05.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 3 -- Focus on what your best looks like. The best tool I’ve ever invested in for my training has been a journal. Nothing fancy, just a regular lined book. And here’s why: it keeps my accountability to my mindset and my physical goals in one place. It forces me to re-think my relationship with training, I log my progress daily ( !) and I’m able to keep a clear line of sight on my goals... To reset your relationship with training, I want you to grab a journal, allocate some time with your schedule and ask yourself these two questions: Assess your mindset - You need to ask yourself why you want to start training. Is it a big climbing goal? An epic expedition in a wild place? The need to shake things up and challenge yourself in a different way? Get clear on what you want and why you want it. Your mindset keeps you focused and accountable to your training plan. Assess your skill set - What is it that you’d like to work on? What are your specific skills and weaknesses? Be really honest with yourself here. It’s really easy to focus on our strengths and glaze over what we suck at. Being honest about your deficiencies can feel awkward, but it’s the first step to creating a plan that helps you work on them. Get your training journals out and slide into our DM’s with any questions you have! I’ll be sharing some pages from my training journal in my stories this week, and I’d love to share some of yours too! We’re a community here at @womenuprisingaus so let’s work on creating healthy training mindsets together @mitchsb - These photos of me diving in Pinmatik ( ) in Lutruwita () was a huge goal of mine as they were taken almost a year to the day of the accident. My mental and physical training allowed me to re-write my own history, and I’m proud of that. Lockdown paddling on Wurundjeri country. #womensoutdoorclimbing #adventurestartshere #prettystrongwomxn #arcteryxausnz #representationmatters #takingupspaceoutdoors #womenuprisingfeaturemondays #staystrongseries See more

05.01.2022 Hopefully this one speaks for itself - taking it sensibly is the key! Thank you to @gabbetttim , @learn.physio and my @latrobeuni classmates from last year for the initial Floor/Ceiling concept - repurposed for #climbingrocks ... #peakpuns #summitaboutmountains #climbing #bouldering #climbingphysio #climbingphysiotherapy #rockrehab #rocktherapy #loadmonitoring #peakperformance See more

04.01.2022 WE STILL HAVE A FEW SPOTS LEFT - sign up for either or both of our climbing sessions for people with a limb difference! Our sincere apologies if you tried to re...gister previously - the correct email address is [email protected] See you there! Sport Climbing Australia Adaptive Climbing Victoria Disability Sport and Recreation Vicsport Access for All Abilities - AAA Play Disability Sports Australia Amputees - Limbs 4 Life Australia Start Foundation

03.01.2022 Repost from @adaptiveclimbingvic: I’m taking off my physio hat for this one, and putting on my Adaptive Climbing allyship and disability awareness hat along with @mint_macc, Vic Paraclimbing Athlete We are stoked to be a part of @womenuprisingaus virtual Womxn's Climbing Festival this September ... Check out their Instagram post for more information and learn how you can join in! Repost by @_reposta I’m very proud to announce our very first Womxn’s (Virtual) Climbing Festival which will take place on the 5th of September, Saturday via Zoom. Our website and ticket sales will go live this Saturday, 15th August @ 12pm. We will be having Friday Night Drinks via Zoom tomorrow @ 7pm to check-in with the community and chat about the festival. See more

02.01.2022 Repost from @womenuprisingaus -- Womxn Uprising Week-Long Feature Part 2 -- Hi all! @coraliejf here, let’s talk about brain training! I found myself in a bit of a training dilemma with a spinal compression and significant PTSD, 4 months before our @thenorthface_aunz Adventure Grant expedition in 2018 after having an unfortunate run in with a great white on a training dive. I was injured, scared and I had to somehow overcome both of those things before leaving fo...r a major expedition with a team of genuine legends who I didn’t want to let down. My spine was severely compressed and I needed to be able to carry a 40kg pack for up to 3 weeks, in just 4 months. After the attack I’d start to shake even thinking about the water, and in 4 months time I’d need to be paddling a packraft in the NZ Fiords and in the ocean along the coast. If I only focused on my body, I never would have made it to the start line. How you think about training informs how you perform when you train, so let’s get our in the game before we talk about the physical stuff . Training can seem intimidating with the dominant narrative in adventure media being celebrity athletes sending the gnarliest route, the rowdiest whitewater line, etc. As a community we are obsessed with the images, films and stories of people doing the best, and we tend to forget about everyone else who wants to strive to do their best. There’s an important difference here and I think it fundamentally affects our ability to feel confident when we train. We’re all different, we all access the outdoors differently and our baselines are different too, so it makes sense that we need to define our own version of what our looks like. In my next post we’ll be re-setting our relationship with what our best looks like & starting a training journal @tassie_dan - @nick.whitelaw and I paddling deep in Fiordland NZ. @mitchsb - Setting mindset goals alongside my training regime pre-workout. See more