Physiotherapist in Elsternwick, Victoria, Australia | Medical centre

Physiotherapist

Locality: Elsternwick, Victoria, Australia

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21.01.2022 Some great exercises that I have been trying alongside my half marathon training to really help strength and stability in my lower limb................ Knee Strength and Stability Exercises Single leg squat... 8-10 reps, 3 sets each side, Start with non- weight bearing leg pointing forwards, follow a clock shape round, on each single leg squat, the leg slides to a different angle, from forwards, diagonal, sideways and behind -Feel the work through the gluteus -Dont let weight bearing knee wobble -Weight through the heel Side step ups 8-10 reps, x 3 sets Side step-ups Lower slowly back down Weights in hands optional Keep chest upright Activates gluteus and VMO for knee stability Hamstring exercises Bend trunk forwards, using a weight in your hand, or a theraband under the weight-bearing foot, as you straighten your leg out behind you. 8-10 reps, x 3 sets Dont forget to engage your core throughout

19.01.2022 Spikey balls can be great to roll into the gluteus and the calf to reduce any tension points. Foam rollers can equally be good to reduce tension points in the lower limb/ thoracic spine and help with spinal articulation

19.01.2022 I have read an interesting review this morning discussing "why running may be good for your back by Gretchen Reynolds" See Mick Hughes website https://www.mickhughes.physio/ for further information. The review discussed how a brisk walk and light jog can strengthen your back. An MRI showed runners had larger discs and more fluid in the discs, compared to non-runners. ... However, it is not known if this helps people with existing lumbar disc problems. See more

19.01.2022 Training run for melbourne half marathon followed by stretching and cool down

19.01.2022 The NHS have developed a phone App called "squeezy" I was introduced to this the other day. I have a number of pre-natal and post-natal clients attending my clinical pilates classes. This app focuses on pelvic floor contractions- it provides a personalised exercise plan and counts you through quick and slow hold exercises and you can set reminders to help you to remember to perform the exercises during the day. I am showing my clients this App as I think it is simple, easy and effective to use... this may help others too ........

17.01.2022 Incorporating a Pilates based exercise.. the clam.. as part of my training for a half marathon, this is a great exercise to strengthen gluteus med/min

14.01.2022 http://physioedge.com.au/physio-edge-043-sporting-shoulder/ I have recently listened to this podcast on physio edge by Jo Gibson. Really interesting listen A useful point, is the importance of working on proprioception of the rotator cuff, and useful execises on how to do this.

12.01.2022 www.gardenvalephysio.com.au Hi everyone, please see this website for introductory offers on equipment pilates. Or feel free to send a message on the website,or to myself if you would like any information

11.01.2022 Half marathon around Melbourne completely today... cool down stretches, using the foam roller and using the spikey ball on my legs, will help my recovery and delayed onset muscle soreness...

11.01.2022 Hi everyone.. here is a little about returning to running post injury and what tests and exercises you can use.... When recovering from an injury the question you should ask yourself is What is the right load and distance to start? ... What goal am I aiming to achieve? To help us work this out.. key questions are How far can I run without pain? What is the pain like on onset moderate/severe? When does the pain start? Can I change the pain in a change in my running? Is it adaptable? This can help you work out your running tolerance. In terms of your goals Have you got a personal best for certain running distances? This can help you to measure how far off your goal you are during training. When re-training it is important not to just look at one set of muscles, as several muscle groups work in conjunction when you are running. These are some useful exercises/ tests do assess your capacity/load tolerance in different muscle groups. Single leg bridge- repeat action till tired Single leg calf raises- repeat action till tired Jogging on spot High knees- jogging on spot Hopping Jumping Assess both left and right legs, as there may be significant differences between the two.

09.01.2022 https://www.facebook.com/laura.collier.33/posts/966971551951

05.01.2022 Hi Guys.. I have recently been reading about the star excursion test and the hop test. These tests can be used to determine your readiness to return to sport... post injury. The absence of pain on its own should not solely determine whether a person is ready to return to sport. Hop test This test can be useful especially after an ACL reconstruction. The aim is to hop on a single leg as far as possible, and stick the land Both legs are tested, the injured limb should come within 10% of the unjured limb. During the test, the quantity and the quality of each movement should be assessed. Star-Excursion Test This can be a useful test for anyone following an ankle sprain/ knee injury/hip injury. It is a valid and reliable test It can be used to determine 1) the ability to return to sport 2) the risk of re-injury 3) it can be used as part of an exercise/ rehabilitation programme. This tests dynamic balance, strength, flexibility and proprioception The aim of the test is to stand on one leg, and reach with the other leg in all 8 planes of movement as far as you can. Why not give these tests a try yourself If you notice any problems for yourself with these tests and you would like some further advice. Please dont hesitate to contact the Gardenvale Team www.gardenvalephysio.com.au for online booking 9530 8000

04.01.2022 See below a page I wrote about achilles tendinopathy ..... Achilles Tendinopathy ... a few guidelines. Achilles tendinopathy is a common overuse injury caused by repetitive loads, or excessive compression of the achilles. In the worst case scenario, a rupture of the achilles tendon can occur. A predisposing factor to these injuries is a lack of flexibility in the lower limb, specifically the calf muscle group and the achilles tendon. ... There are 2 types of tendinopathy, this is based on the location of pain and symptoms as shown below Treatment An assessment by a physiotherapist is recommended to- 1) Rule out an achilles tendon rupture 2) To diagnosis the type of achilles tendinopathy It is important to diagnosis the type of tendinopathy as the exercise loading programme will be different in each. An assessment of all the muscles in the calf complex is required, to assess for any tightness or weakness, as addressing these issues, will aid recovery and return to your sport. The principle to rehabilitation is a graded loading programme, as the achilles needs to slowly adapt to the loads and demands placed upon it. A basic overview of the management is Static calf strength exercises- in non-weight bearing to start- progress to weight bearing Loading exercises of the achilles- in weight bearing with movement Sports specific loading exercises- power/ agility exercises e.g sprint running. Return to sport - Depending on how long you have had your symptoms for and the type of the achilles tendinopathy- this may take a few months. Pain will provide guidance as to how you progress through rehabilitation. The number of sets and repetitions of each exercise will be determined by the load of the exercise on the achilles.

02.01.2022 15 km run the morning, a headwind for the first 6km made the run a lot tougher.. increasing the distance each week. Nice to see the sailors at Albert Park joining us the morning.. atleast the strong wind was Beneficial for another sport!!

02.01.2022 Further half marathon training today, 17km around the bay. We went a slower pace to enable us to manage the distance. I have struggled this week with some heel pain, this presented as the beginning of plantar fasciitis. Regular icing the of the heel rolling, with a firm ball under my foot ... calf stretching and taping helped my symptoms settle Today we took the time to stop and stretch during the run, to prevent any of onset of my symptoms In the long term supportive running shoes calf strengthening and stretching will me prevent symptoms