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Physio Fit

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25.01.2022 SHOULD I BE COMPLETING EVERY TRAINING? The main questions to consider are: 1 What is your goal? 2 What are you wanting to get back to?... 3 Do you feel like you aren't recovering properly because you're doing too much? A lot of people get into the habit of feeling like they have to stick to their training schedule and program regardless of how they're feeling which isn't always the best option! It might mean you have to miss or modify a training session to help alleviate some problem areas, which is okay!! The health and wellbeing of the athlete is far more important than missing or changing some of your sessions in the short-term!

24.01.2022 DO YOU WANT TO REDUCE DISCOMFORT AND RELEASE TENSION IN YOUR ANKLES?! Watch Liam's handy tips to improve your ankle mobility and reduce discomfort! Tip 1: Foam Rolling Calves... To do this, roll side to side whilst seated applying pressure to the calf, or lift up and take the weight through your hands whilst rolling back and forth. This is a great one to release tension in your calves and increase mobility! Tip 2: Foam Roll the Outside of your Calves Place most of the weight through your hands and roll on the muscle outside your shin Tip 3: Knee to Wall Stretch Aim to improve your ability to get your knee over your toes, keep moving back until your heel can't stay planted on the floor Work through these to release tension around the ankle joint and let us know how you go in the comments!

24.01.2022 Too many people are stuck on the BACK PAIN MERRY GO ROUND - It can feel like there's no end sight... But there is actually a LOT OF HOPE... Join Physiotherapist, Peter Flynn for a FREE WEBINAR on Back Pain: We will cover: The back pain Merry-Go round and how to get off it Common risk factors and complaints I hear in the clinic How physiotherapy can help you become PAIN FREE!

24.01.2022 Ryan spent this morning educating the members and coaches at Temper Strength and Conditioning on some general mobility tips and tricks for managing stiff and sore upper backs and shoulders in the gym. We will be running two more workshops over the next couple of months focusing on the lower body. All are welcome (even non-members) so if you are dealing with any issues feel free to come along!

23.01.2022 ARE YOU MAKING ANY OF THESE MISTAKES WHEN DEADLIFTING?! BJ from 618 Barbell Adelaide talks us through the common mistakes people make when training deadlifts and how to rectify these! 1 Setting the hips too low - this often occurs when you are treating the deadlift too much like a squat the bar, shoulders and hips should all raise together as one as you deadlift!... 2 Ramping the deadlift - this happens when you use your knees to hoist the bar up try lifting to the top of your knees and then focusing on using your hamstrings and glutes to lift and then driving your hips into the bar! 3 Lack of focus on keeping your lats engaged - this will cause the bar to swing away from your body engage your lats and focus on keeping the bar close to your body! See more

22.01.2022 IS TRAINING ONLY THE GLUTES ENOUGH?! The glutes are highly important in sprinting, jumping, explosive movements but as much as we want to train glutes for these types of training, other muscle groups need to be considered too! As much as we all want to focus on the glutes, they are not the be all and end all of avoid injuries or improving in your sport or training! For example, focusing on the glutes can help with injuries like ACL's or back pain, but cannot alleviate or a...void these alone! The other muscle groups should be trained alongside the glutes to improve your performance and avoid injury!

22.01.2022 Too many people are stuck on the BACK PAIN MERRY GO ROUND - It can feel like theres no end sight... But there is actually a LOT OF HOPE... Join Physiotherapist, Peter Flynn for a FREE WEBINAR on Back Pain: We will cover: The back pain Merry-Go round and how to get off it Common risk factors and complaints I hear in the clinic How physiotherapy can help you become PAIN FREE!

22.01.2022 Too many people are stuck on the BACK PAIN MERRY GO ROUND! It can feel like theres no end sight... But there is actually a LOT OF HOPE... Join Physiotherapist, Peter Flynn for a FREE WEBINAR on Back Pain Tuesday August 25th at 6:30pm We will cover: The back pain Merry-Go round and how to get off it Common risk factors and complaints I hear in the clinic How physiotherapy can help you become PAIN FREE! xhttps://professionalspeakersaustralia.zoom.us/webinar/register/WN_SVD8Q4qdRL20SDE1ue1Amw

22.01.2022 HOW CAN I FIGURE OUT MY SQUAT STANCE? Squat stance will vary for everyone as everyone's hips are built differently! But BJ from 618 Barbell Adelaide is here to help! Depending on your hips, your squat will either be more quad dominant with your knees going forwards, or your squat will be more glute, hamstring and lower back dominant resulting in a squat with your hips opening up more! ... In the bottom of your squat you want to have your heels directly under or inside of your knees and knees facing out - do this to depth to find your squat stance!

20.01.2022 MAXIMISE YOUR BENCH SET UP! Use these tips from 618 Barbell Adelaide to maximise your bench press! GRIP: Have your hands stacked over your elbows when the bar is on the chest ... BACK: Arch your upper back and push the sternum as high as possible FEET: Keep your feet at a comfortable position and not straining the hips whilst being a bit further back than the knees As you bench press, keep your shoulders retracted and aim on feeling like the bar is pulling apart! Try these tips out and let us know how you go!

20.01.2022 A massive thank you to our wonderful community who referred a friend or family member to our clinics over the past month - We are so grateful that you love our clinic so much and appreciate you spreading the word! Angelique Ramke Liam Robinson Angelique Gouvielos... Lachlan Hall Sin Chu Kellie McLay Michael Golabek Dylan Trueman Tom Norbury Megan Neilson Michael Vidler-May Connor Sleeth Jason Carey Stuart Baird Esther Toth Varinder Pal Jessica David Simon Leonard Tracey Martyn Emily Barun Mason Barker Luke Dutton David Funnel Mardy Hunt Mel Cross Miriam Price Rhodri Thomas Dan Krestschmer Luke Hann Josh Karpowicz Stephen Ormond Steph Elsmore David Bament Diana Sangregorio Stephenie Illman Elizabeth Owers Suzanne Sims Theo Pounendis Peta Grant By sharing the love, you are all helping to build our dream of changing the healthcare experience for the better and getting more people out of pain and back to what they love doing! If you know these lovely people please tag them below PS - We have a little present for you all, so get in touch with our friendly team to find out more

19.01.2022 DO YOU WANT TO REDUCE DISCOMFORT AND RELEASE TENSION IN YOUR ANKLES?! Watch Liams handy tips to improve your ankle mobility and reduce discomfort! Tip 1: Foam Rolling Calves... To do this, roll side to side whilst seated applying pressure to the calf, or lift up and take the weight through your hands whilst rolling back and forth. This is a great one to release tension in your calves and increase mobility! Tip 2: Foam Roll the Outside of your Calves Place most of the weight through your hands and roll on the muscle outside your shin Tip 3: Knee to Wall Stretch Aim to improve your ability to get your knee over your toes, keep moving back until your heel cant stay planted on the floor Work through these to release tension around the ankle joint and let us know how you go in the comments!

19.01.2022 DO YOU GET PAIN WHEN YOURE IN THE GYM Physio Fit are proud to offer our movement biomechanics assessment, it could be exactly what you need Injuries in the gym can often be caused by muscular imbalances, movement issues and/or issues with technique of certain exercises. If you are getting pain during some gym movements the best thing we can do is a detailed assessment of how you are moving and your technique to see if there are any issues that we can modify or improve to... decrease your pain and increase your performance If you get pain when you are in the gym, book in today to get a better understanding of why it is happening so we can work together to ensure it doesnt happen again in future Call us today on (08) 7226 9901 to book in at either our Modbury or Findon clinics! You can learn more at the link below https://physiofitadelaide.com.au/ser/biomechanics-analysis/

18.01.2022 ARE YOU TRAINING HAMSTRINGS REGULARLY? With the return of sports and seasons ramping up, hamstring injuries have been really prevalent in the clinic! Hamstrings are an area that get a lot of focus in pre-season, through sprinting and high-intensity work, but can get forgotten about in the season as people rely on games to work the hamstrings! ... This can be really hard to track with team sports, and hard for coaches to know what level everyone is on By having the team do the same thing at trainings, we can be sure the team is on track with avoiding hamstring injuries! The hamstrings need to be trained in a variety of different ways, with a combination of different knee and hip positions - keep this in mind at your next training!

18.01.2022 DO I NEED A DELOAD WEEK? There are a few things to consider when youre deciding if your body is due for a deload week! These can include asking yourself if: 1. You are not recovering from trainings - if no matter the amount of stretching and foam rolling you do you are still pulling up quite sore and stiff for a few days after training, you might need to drop your training load and intensity for a week and give your body a well-deserved break!... 2. You dont feel like you can hit your normal numbers in training - if you cant meet your normal pace or reps this is a huge indicator that fatigue is accumulating and you might be due for some time off to rest! If you struggle with your training programming and knowing when to take deloads, or if you arent sure if you need one or when you need one, get in touch and we can certainly help you out!

18.01.2022 A special mention to our wonderful network of local businesses who trust our team each and every month with their friends, family and members - We are so grateful that you love our clinic so much and appreciate you spreading the word! F45 Training Woodville Adelaide City FC Prana Athletica... Temper Strength and Conditioning Jane Grech Dance Centre Dr. Douglas N. Graham Dr. Luke Mooney Team Turner Boxing Gym Australian Athletic Centre CrossFit Northern Adelaide 618 Barbell Adelaide Modbury Vista FC By sharing the love, you are all helping to build our dream of changing the healthcare experience for the better and getting more people out of pain and back to what they love doing!

17.01.2022 Why its important to train your groin for soccer Soccer often involves a lot of change of direction over a large period of time and groin injuries are one of the most common issues we see in the clinic Physiotherapist Liam talks with Adam from AAC about the importance of groin focused training ... Australian Athletic Centre

16.01.2022 PERFECT YOUR SQUAT! If you are looking to perfect your squat technique, watch BJ from 618 Barbell Adelaide explain 2 common mistakes people make when squatting! Next time you're in the gym focus on whether you ... 1. Lack stability and tension through your upper back or 2. Incorrectly brace the core and hips Fix these issues when you squat by ensuring the upper back is tight and engaged, hips pulled under and neutral, glutes squeezed, and hold that position all the way down and back up!

14.01.2022 HEY EXERCISE PHYSIOLOGISTS OF ADELAIDE Are you an Exercise Physiologist who wants to thrive in a private practice setting along with a supportive team of allied health professionals? Are you looking for a fulfilling role with opportunities for career growth in a team that are genuinely interested in adding value to you?... Do you value personal and professional development highly? ... then hit the link below We're on the look out for an Exercise Physiologist to join our team! Head to our careers page below to find out more about the full job position available as well as how to apply! PS - We're also on the look out for the following allied health professionals to join our ever growing team: Physiotherapist (3+ years experience) Psychologist Check out the positions available below https://physiofitadelaide.com.au/join-our-team/

14.01.2022 WILL PHYSIO MAKE MY PAIN WORSE?!? Sometimes, in the short-term, physio can irritate your pain and worsen it! We call this 'poking the bear' as it may occur in the short-term due to the assessments we require to analyse your injury! In our assessment, we get you to do movements that may make you a littel uncomfortable for a short period of time, but we use this information to work out your limits! After this we can form a plan to reduce your pain and then get you doing ...the movement again and seeing a decrease in pain and improvement in the long-term! Rest and avoiding pain completely when you're initially sore is worse for you long-term, so book in for a Physio Consult today to get strategies put in place to get you out of pain and reduce your chance of reinjury!

13.01.2022 SHOULD I AVOID LOADING THE NECK? People are really hesitant to load the neck and also anything around the neck - which is understandable! Whether it's due to a scan result, wry neck or waking up a little bit funny, people often explain to us that they feel as though they can't do anything that loads through the upper body or overhead ... But this is often a misconception!! Doing a heavy farmers carry for example, can be really good for wry neck to relieve the tension you're feeling! Loading up the neck is okay - as long as it's done right! The fear around it is understandable, yet misguided, but we are here to help you! If you want to begin understanding your neck pain and how to work through it send us a message and book in with one of our Physios today!

12.01.2022 DO YOU EXPERIENCE LOW BACK PAIN WHEN DEADLIFTING!? The 2 issues Ryan commonly sees causing lower back pain when deadlifting are: 1. The bar being too far from your body - make sure that when setting up the bar is in line with the middle of your feet and pull the bar close to your body engaging the lats as you lift ... 2. The hips shooting up too quickly - this takes tension from your hamstrings and glutes and puts a lot of it onto your lower back so instead try to focus on your hips and body coming up in 1 smooth motion Focusing on correcting these 2 technique issues will reduce tension on your lower back and you will be able to deadlift more weight!

12.01.2022 Too many people are stuck on the BACK PAIN MERRY GO ROUND! It can feel like there's no end sight... But there is actually a LOT OF HOPE... Join Physiotherapist, Peter Flynn for a FREE WEBINAR on Back Pain Tuesday August 25th at 6:30pm We will cover: The back pain Merry-Go round and how to get off it Common risk factors and complaints I hear in the clinic How physiotherapy can help you become PAIN FREE! xhttps://professionalspeakersaustralia.zoom.us/webinar/register/WN_SVD8Q4qdRL20SDE1ue1Amw

12.01.2022 GIVE THIS ONE A TRY FOR YOUR HAMSTRINGS! Have you tried a Nordic Hamstring Curl?? Watch Liam explain how to do this one! Focus on the lowering portion of this exercise which will challenge your hamstrings, and take it slow and smooth! ... Keep your hips straight and bend from your knees, catch yourself at the bottom and use your hands to spring back up! Give it a go, doing sets of 4!

11.01.2022 HOW LONG TIL I AM READY TO RETURN TO SPORT!? When you are looking to get back into sport after an injury we look at a range of things to ensure you're ready! The Physical Readiness Testing we do is an intense variety of tests that match the demands of you in your sport to make sure you are prepared to take it on! We also look to have you completing at least 2 weeks of full training before getting into gameplay! ... The Mental Readiness Testing looks at how you're feeling about getting back into games! Do you feel anxious to be back? Do you feel comfortable doing what you were doing when you got injured like sprinting or being tackled? We address your concerns and apprehensions and work on resolving this to get you prepared to get back into your sport when you are ready and confident!

11.01.2022 TIGHT HIPS?? WE'VE GOT YOU! Ryan talks us through 3 stretches to implement if you're feeling stiff in your hips and it's restricting your Range of Motion in deadlifts and squats! 1. Roll through your glute muscles with a trigger ball. Try this one for 30-60 seconds! ... 2. Stretch your deeper hip muscles by laying on your back, cross 1 foot onto your knee and reach through and pull your thigh back. Give this a go for 30-45 seconds! 3. Try the half kneeling hip flexor if you're feeling stiff through your lower back or front of your hip! Whilst kneeling brace your core and push your hip through to the front. Give this a try for 45-60 seconds! Rotate through these 3 mobility drills 2-3 times and let us know how you feel in the comments below!

10.01.2022 SHOULD TRAINING BE THE SAME IN SEASON AND OFF SEASON? The main difference between your training In Season and Off Season should be what your main focus is! What this means is that your primary focus in the season should be on your sporting skills and ability!! These are the things that win games of course! Adam from Australian Athletic Centre explains that during the season your training should focus on field activities, and paying close attention to the skills that influence winning! Your training in season should focus on avoiding injuries and improving your performance in your sport!

10.01.2022 SHOULD I REST WITH LOWER BACK PAIN??? With lower back pain people tend to rest and stop moving because it feels the least painful at that moment in time...but we know that often this is the worst thing you can do! If stiffness and tightness is contributing to your pain, resting is going to increase the tightness you're feeling! ... Try to move as much as you can within a pain free range - this could be getting up for a 5 minute walk every 30 minutes or bending over to pick something up if your pain permits! Small pain free movements are going to help you get out of pain faster! Don't rest, try and move as much as you can pain free, and know we are here to help you

10.01.2022 Have you ever wondered what a Podiatrist actually does Well not all Podiatrists are created equal... We are passionate about helping you to not only get out of pain, but to get you back to the things you love without risk of re-injury!... We will listen to you, assess your unique issue and work with you to create a plan to achieve your goals Check out the video to see exactly what our amazing Podiatrists will do to get you back on your feet

07.01.2022 HOW TO STICK TO YOUR REHAB PROGRAM! We often find that to stay on top of your rehab program, you need a physio who is committed to tailoring a program to suit you best! We do this by taking into account:... What is your end goal? What do you love doing? How much time can you commit to in your schedule? You are SO much more likely to stick to your rehab plan if it is built into your lifestyle! We want to design a program to fit into your day-to-day so you can commit to it, and as a result get you to your final goal and pain free!

07.01.2022 SQUATS ARENT BAD FOR MY KNEES?!?! No!! Squatting badly is bad for your knees - just as doing anything badly can be bad for you! Our Physios and our friends at Australian Athletic Centre find that some people may need different strategies around squatting and load, so it is so important to find the movement that suits the individual! ... When you find the squat that works for you, squats are really good for your knee strength and health!

07.01.2022 IS YOUR TENDON PAIN WORSE AFTER EXERCISE?? Because tendon issues can warm up quite well, this can often mask the pain so it feels dramatically increased after exercise During the cool down period and after exercise the tendon can feel more stuff and less mobile as the pain sets in It is SO important to be conscious of how the area feels during, immediately after and 24-48 hours after you exercise, and this needs to be monitored to know if you have increased the intensity ...of your exercise a little too soon before your tendon can tolerate it If you suffer from tendon pain book an appointment today to discuss how Physio can help you manage this!

06.01.2022 DO I NEED A DELOAD WEEK? There are a few things to consider when you're deciding if your body is due for a deload week! These can include asking yourself if: 1. You are not recovering from trainings - if no matter the amount of stretching and foam rolling you do you are still pulling up quite sore and stiff for a few days after training, you might need to drop your training load and intensity for a week and give your body a well-deserved break!... 2. You don't feel like you can hit your normal numbers in training - if you can't meet your normal pace or reps this is a huge indicator that fatigue is accumulating and you might be due for some time off to rest! If you struggle with your training programming and knowing when to take deloads, or if you aren't sure if you need one or when you need one, get in touch and we can certainly help you out!

05.01.2022 TIGHT HIPS?? WEVE GOT YOU! Ryan talks us through 3 stretches to implement if youre feeling stiff in your hips and its restricting your Range of Motion in deadlifts and squats! 1. Roll through your glute muscles with a trigger ball. Try this one for 30-60 seconds! ... 2. Stretch your deeper hip muscles by laying on your back, cross 1 foot onto your knee and reach through and pull your thigh back. Give this a go for 30-45 seconds! 3. Try the half kneeling hip flexor if youre feeling stiff through your lower back or front of your hip! Whilst kneeling brace your core and push your hip through to the front. Give this a try for 45-60 seconds! Rotate through these 3 mobility drills 2-3 times and let us know how you feel in the comments below!

04.01.2022 SHOULD I GET A CORTISONE FOR BURSITIS?! The short answer to that question is... No!! It is so important to try conservative management first! Invasive injections carry risks that aren't always fully explained beforehand and don't always fix pain immediately! Cortisones can be seen as a bandaid fix as bursitis is normally from a structure, movement or strength imbalance that aggravates the bursa. ... Physio management will look at the root cause of pain and inflammation, rather than a bandaid fix that will wear off as the effects of the cortisone wear off! Give Physio a go first and give conservative management your best shot!

04.01.2022 DONT STOP EXERCISING WHEN YOURE INJURED! It is so important to maintain some level of strength and fitness when working through an injury! You might need to adjust your training around the injured area to exercise without aggravating the issue, but this will put you in a much better position to effectively continue with your rehab program and have a reduced chance of hurting yourself again after the issue is resolved!

04.01.2022 Why it's important to train your groin for soccer Soccer often involves a lot of change of direction over a large period of time and groin injuries are one of the most common issues we see in the clinic Physiotherapist Liam talks with Adam from AAC about the importance of groin focused training ... Australian Athletic Centre

03.01.2022 SQUATS AREN'T BAD FOR MY KNEES?!?! No!! Squatting badly is bad for your knees - just as doing anything badly can be bad for you! Our Physios and our friends at Australian Athletic Centre find that some people may need different strategies around squatting and load, so it is so important to find the movement that suits the individual! ... When you find the squat that works for you, squats are really good for your knee strength and health!

03.01.2022 BACK PAIN IS OKAY TO WORK THROUGH?!? Our Physio Liam and Adam from the Australian Athletic Centre explain how it is completely understandable to get some back discomfort when you return to sports and training, especially after such a funny season with exercise because of COVID! Having a short preparation, along with jumping straight into it can result in some discomfort whilst you're building back up to your level ... We need to look into how painful your back pain is, and how long it lasts to understand what a manageable amount of discomfort for you to work through is and to know what level you should be able to keep working through Get in touch to book an appointment with a Physio to help you manage pain through your training!

02.01.2022 IS MORE ALWAYS BETTER WITH REHAB?? No! If you do more than prescribed, it can lead to an overuse injury, an increased level of fatigue, or an increased level of soreness, which may put you at risk of a different injury because you're moving differently! Talk to your physio and get a level of rehab where you don't feel like you need to push beyond what's prescribed!

01.01.2022 DON'T STOP EXERCISING WHEN YOU'RE INJURED! It is so important to maintain some level of strength and fitness when working through an injury! You might need to adjust your training around the injured area to exercise without aggravating the issue, but this will put you in a much better position to effectively continue with your rehab program and have a reduced chance of hurting yourself again after the issue is resolved!

01.01.2022 HOW CAN I FIGURE OUT MY SQUAT STANCE? Squat stance will vary for everyone as everyones hips are built differently! But BJ from 618 Barbell Adelaide is here to help! Depending on your hips, your squat will either be more quad dominant with your knees going forwards, or your squat will be more glute, hamstring and lower back dominant resulting in a squat with your hips opening up more! ... In the bottom of your squat you want to have your heels directly under or inside of your knees and knees facing out - do this to depth to find your squat stance!