Prime Physiotherapy Doncaster East in Melbourne, Victoria, Australia | Medical and health

Prime Physiotherapy Doncaster East

Locality: Melbourne, Victoria, Australia

Phone: +61 3 8838 8811

Address: Level 1, 298 Blackburn Rd 3109 Melbourne, VIC, Australia

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

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24.01.2022 Been working hard at the desk or on the worksite? Back stiff as a board? Feeling like you’re only a few episodes of Antiques Roadshow away from booking your spot in a retirement village alongside the others with 80-year-old backs? In the absence of a specific trauma, it’s very common for both white and blue collar workers performing repetitive movements with poor muscle activation patterns, or even prolonged poor postures to leave work with tight and stiff back muscles joi...nts. So save your superannuation, you definitely won’t have to fight Gloria, 83, for the best seat in the dining room overlooking the bowling green. Here we demonstrate 6 low-mid level exercises to loosen up a stiff lumbar spine and begin to switch on important muscles in our bottom to take the load off our back. NOTE: this is a FLEXION-based program, which may relieve pain in some, but AGGRAVATE in others. If you have had disc issues in your lower back or are primarily aggravated from bending forward, this program may not be for you!

24.01.2022 So your lower back pain is starting to decrease, you’ve no longer got any pain going down your leg, you can stand up straight and you’re getting closer and closer to your back feeling 100%. So what’s next? Disc bulges are frustrating, as there is a high likelihood of them coming back to haunt us if we don’t complete our rehabilitation fully! After the acute phase, the next step is to ensure our core and lower body start working together to stop those discs from ...becoming grumpy again. In this video, we demonstrate 6 advanced exercises to begin to challenge our core strength, and get our glute muscles firing to keep that lower back happy! See more

24.01.2022 Every. Single. Time. Gone are the days where physiotherapy consisted of coming in for a massage to loosen up a tight back. Todays physios are experts in analysing your bodys posture, movements, strength, and even the efficiency of your brain in activating your muscles! These factors all come together to paint a clear picture on what is the ROOT CAUSE of your pain!... Through asking detailed questions, many skilled physios will usually know or have a good idea of your diagnosis even BEFORE put their hands on you! In some instances, treatment may not even involve hands-on methods! A good physiotherapist will have the knowledge and skills to relieve pain with hands-on techniques and exercise. The BEST physios have these skills, AND ALSO the communication, coaching skills and charisma to empower YOU to play an ACTIVE role in your rehabilitation - resulting in LASTING physical and lifestyle changes! Physiotherapy isnt just hands-on, its about creating positive change in your life, and helping drive you towards your healthiest self. Like if you know this feeling Tag someone that knows this pain! Save for later follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #tlcnetwork #90dayfiancememes #90dayfiancebeforethe90days #funnyphysio #physiomemes #physiotherapymeme #physiojokes #datingmeme #sarcasmworld #sarcasmdaily #aussiejokes #massagetherapylife #massagememes #physioexercises #kinesitherapie #kinesitherapeute #runningmemes #dumbmeme See more

23.01.2022 In our final individual interview, we caught up with our social media guy and notorious jokester, Chris Honey. He tried his absolute best to keep a straight face throughout (probably knowing he’d have to edit in cut-scenes to pot himself), however we cracked him with question 5, and his very unexpected answer definitely cracked us Does Vegemite belong in the fridge or pantry? Which way does the toilet roll face? Tune in next Wednesday for the finale and most ridiculous instalment of our 4-part interview special, with Burning Questions

23.01.2022 FREE Webinar on managing ANKLE PAIN with Surgeon Sasha Roshan has been confirmed! For more inform and to reserve your spot, head to: http://bit.ly/ankle_webinar

22.01.2022 Ankles can be a pain sometimes, one misstep, and youve rolled your ankle AGAIN! With an acute ankle sprain, we primarily focus on decreasing swelling, restoring range of motion, and increasing strength in muscles around the ankle and in the knee and hip. HOWEVER, the final piece of the puzzle is the most important, especially for athletes: preventing it from happening again. ... Research has shown that performing exercises to train the joint position sense (JPS or proprioception) of your ankle decreases the likelihood of ankle sprains for those with OR without a history of ankle sprains (Rivera et al 2017) Try these 3 variations of an exercise for balance and ankle joint position sense, and help decrease your likelihood of spraining that ankle! NOTE: the first one is tricky, and the last 2 in particular are very challenging - if you struggle balancing on one leg, these might not be for you just yet! You might need some more balance and strength training in your lower body first! See more

22.01.2022 ***LOWER BACK PAIN*** A stunning 85% of people will suffer from lower back pain at some point throughout their lifetime! Without a specific traumatic incident, muscular shortening, weaknesses, and painful adaptive postures can all contribute to lower back pain. This typically affects desk-workers and other professions that involve sitting for long periods of time.... Try these 3 exercises to help loosen up a stiff spine, and activate important muscles in your bottom that need to be strong to support pain-free movement and decrease muscular tension in the back. Start with 2 lots of 10 repetitions for each exercise and see how you feel! Of course no lower back pain treatment is the same, so if you're suffering from pain and need a helping hand, give us a call at Prime for a comprehensive assessment and individualised treatment plan to fast-track your recovery!

21.01.2022 Drop a comment down below - where do you keep your chocolate? In our final and most outrageous interview compilation, we quizzed all the boys on some of lifes unanswered questions - does pineapple belong on pizza? Which way does the toilet roll face? Meat pie or sausage roll? Unsurprisingly, each of the boys subjective opinions were objectively wrong at various points (yes Jake, were referring to your chocolate placement )... A massive thank-you to all our amazing clients and followers for tuning in and mentioning how much you enjoyed the interview series! Keep an eye out for more creative projects like this in the future See more

21.01.2022 Calm before the storm... PAIN IN THERAPY - DOES PAIN = GAIN? As clinicians, we often hear patients say and stick by the saying that if theres no pain, theres no gain. But is this necessarily true?... To answer the question as vaguely and annoyingly as possible, the answer is SOMETIMES. Of course, in instances like performing an exercise to decrease the stiffness in your back, this mantra can most certainly apply as pain will certainly improve with the exercise. Conversely, if a therapist agrees that a patient that has just fractured their leg should take up breakdancing this week to not only strengthen surrounding musculature, but also because its fully sick, bro - this is entirely as ridiculous as it sounds as this will make things WORSE. The dynamics and specifics of pain will vary SIGNIFICANTLY across different people and conditions. As a baseline rule for therapeutic exercise or physical activity, pain AT OR BELOW 3/10 that does not increase with volume is an acceptable level to operate at. THE BOTTOM LINE: pain does not necessarily mean you will gain anything from the exercise or activity you are performing. LISTEN to your physiotherapists advice, and remember to aim for 3/10 pain or BELOW. LIKE if you know this feeling follow @prime.physiotherapy #tlcmemes #90dayfiancememes #massagememes #myofascial #myofascialrelease #nonecked #90daysfiance #gluteusmaximus #gluteusmedius #myotherapy #myotherapymelbourne #piriformis #lowerback #erectorspinae #triggerpointrelease #triggerpoints #hipextension #studyingphysio #doctorofphysicaltherapy #discherniation #hipflexor #therapymemes

21.01.2022 SQUAT VARIATIONS SAVE for later! With gyms back in full swing, many of us have been using the king of exercises (SQUATS) to regain strength and muscle bulk that was lost during lock down.... Squats are a fantastic strength-builder for the lower body, working the glutes and quads (primarily). But, did you know that we also use it as a way of assessing lower limb movement (biomechanics)! The squat can give us great information in a number of areas, including hip control, knee control, ankle mobility and lumbar spine mechanics. Squat technique is key to ensuring you are getting the most out of the exercise AND preventing injury! Common technique issues and things to look out for are: too much rounding of the back (lumbar flexion), too much arching of the back (lumbar extension), knees going past the toes (anterior translation) knees dropping inwards (dynamic knee valgus) If you are just starting out, the cues that we have found helpful when retraining squats are: Keep your toes up --> translates the weight back to engage the glutes more Touch your ankles (sliding hands down the sides of your legs --> helps to keep the spine neutral Spice up your next gym work out by trying one or even a few of the examples shown here! LIKE if you found this useful! TAG a friend that needs to try these! follow @prime.physiotherapy

20.01.2022 POWER, LOADING AND RETURN TO SPORT . For athletes, the ultimate goal of rehab is to return to sport and perform at a high level with low risk of re-injury. A pivotal factor in achieving this is efficient power development with correct biomechanical loading. . Demonstrated here are 3 advanced speed-strength exercises for an athlete that is either at the end of their rehab journey for a hip or knee injury, or just looking to improve performance. These aim to develop bilater...al and unilateral power in the sagittal and coronal planes, improve jumping ability, explosive direction-change and correct landing mechanics. . Try 4x5 reps for each exercise, and ensure to keep your hips level and not let your knees collapse inwards when landing; as this will result in inefficient power transfer and increase your risk of injury. . At Prime we want all athletes to move and play their best - book now for a comprehensive assessment and treatment plan to help you become your best you! See more

19.01.2022 Heres what our open hours look like this festive season !

19.01.2022 I mean if you wanna cancel Friday night... CANCELLATIONS AND RETURNING TO PHYSIO Following up with physio and constantly turning up can be a chore at times, especially when your results are beginning to plateau or youre reaching the end of your rehab.... However, consider this: in the case of discogenic lower back pain, tendon injuries, ankle sprains and many more conditions, incomplete rehab can leaves us susceptible to RE-INJURY. Which means you very well might be back at the physio sooner than expected... So what do you need to do, and what does your therapist need to do to ensure this doesnt happen? PATIENTS Ask your therapist questions! How long will this take to get better? What else can I do to accelerate the process? What things should I avoid? Therapists dont always automatically remember to alleviate these concerns (the best therapists always try to), so try to get a clear idea of where youre heading! Be patient - some conditions take a long time to recover! When in doubt, get your therapist to explain the reasoning for this, and trust the recovery process. And if you suspect any therapist isnt being totally honest or transparent about this, its your right to choose the best treatment and therapist for you! THERAPISTS Make it clear to patients exactly what they need to achieve in order to be discharged. What are their goals, and what are the steps they need to take to get there? REMIND them of these steps, explain to them what you PLAN to do in the next session and how this relates to their recovery. This will not only assure them that you have a plan, but also how it relates to them achieving what they want. LIKE if you learned something! SHARE with someone that could benefit from this! follow @prime.physiotherapy #zias #ziasmemes #6ix9inememe #exerciseclasses #exerciseclass #exercisebands #resistancebandtraining #strengthgain #jointpainrelief #arthriticpain #arthritispain #osteoartritis #workingoutfromhome #workingoutfit #physiotips #therapistadvice #newgradphysicaltherapy #newgrad #newgradpt #musicmemesdaily #gamingmemesftw #youtubememe #youtubersbelike #doncasterbusiness See more

18.01.2022 WHICH ONE OF THE PRIME BOYS IS BILINGUAL? . Our recent interview series has revealed some surprising facts about our therapists, and has delivered a lot of great laughs. . Here in Chris’ interview, our man Jake shared a few of his best lines in a language other than English ... . Tune in on Wednesday next week for the premiere of our therapist interview series, beginning with Prime‘s very own director and head physio, Sam! See more

18.01.2022 THE CALF RAISE - USELESS OR MISUNDERSTOOD? . TAG a mate that needs to grow their calves . The calf raise is a notoriously frustrating exercise for many, whether it be for those in the gym trying to increase the size of their calves, or rehabilitating an irritated Achilles tendon.... . The harsh reality is that you can perform as many calf raises as you desire, however, unless you’re EFFICIENTLY loading and contracting your gastrocnemius, the benefits will be minimised. . The calf raise is one of the most POORLY EXECUTED exercises in existence, and here we show you how to combat the 5 most common mistakes we see. For strength, aim for 3x8 HIGH-QUALITY repetitions every 2nd day (3xweek). See more

18.01.2022 So your lower back pain is starting to decrease, youve no longer got any pain going down your leg, you can stand up straight and youre getting closer and closer to your back feeling 100%. So whats next? Disc bulges are frustrating, as there is a high likelihood of them coming back to haunt us if we dont complete our rehabilitation fully! After the acute phase, the next step is to ensure our core and lower body start working together to stop those discs from ...becoming grumpy again. In this video, we demonstrate 6 advanced exercises to begin to challenge our core strength, and get our glute muscles firing to keep that lower back happy! See more

18.01.2022 It was the straw that broke the camels back - youve just bent over to pick something up, youve lowered a heavy object or youve just tried to complete a record deadlift. Regardless of what the bending was for, youre in incredible pain and cant even stand straight anymore! You might even have some shooting pain down your leg! Disc bulges are extremely common injuries in both younger and older people - but fear not, you can and will most certainly stand up stra...ight again! In this video, we demonstrate an 8 step process from the McKenzie method to help you approach that grumpy disc and get you upright again! IMPORTANT: if your lower back pain is AGGRAVATED by extension movements (the opposite of bending over), this method is not for you! If however, bending over aggravates your pain or was the CAUSE of your lower back pain - this might help you! As always, consulting your physiotherapist should be your first point of call when suffering from lower back pain! See more

18.01.2022 DEADLIFTS AND DISC PAIN SAVE FOR LATER With gyms in Australia re-opening on June 22, many will be returning to their favourite fitness routines and loaded exercises. ... The deadlift is an exercise surrounded by speculation - should I deadlift? Is it dangerous for my back? My friend hurt his back deadlifting and its still not better, will this happen to me too?! Admittedly, the deadlift does have potential to cause injury - as do MOST loaded exercises WHEN performed poorly! The deadlift gets such a bad rap however, due to the common mechanism of injury, lower back ROUNDING (losing neutral spine posture) whilst bearing LOAD - often affecting intervertebral DISCS The key to preventing injury is two-fold - mastering the hip-hinge (see our previous squat/deadlift video) and sufficient strength/activation of the posterior chain/extensor muscles. In todays video, we address the latter. Try these 4 exercises as a warm-up to prepare your glutes and lower back to work together! The 2nd and 3rd exercises can also be used to relieve discogenic lower back pain NOTE: some individuals may find the 2nd and 3rd exercises AGGRAVATING if their lower back muscles are grumpy, and therefore should not perform the exercise if experiencing pain. See more

17.01.2022 The most dreaded treatment of them all Tag a mate that hates this! Foam rolling and releasing the ITB/vastus lateralis (outer thigh muscle) is helpful for many injuries and pains relating to the knee and hip! ... Whilst this can be very uncomfortable, it can go a long way to relaxing painful structures and increasing ability to strengthen important surrounding muscles! #foamrolling #foamrollers #foamrollerstretching #runningpassion #runningpain #runningpainfree #runnersbody #runnersknee #kneepainrelief #kneepainexercises #itbandsyndrome #itbs #physiotreatment #physiomemes #sciencememe #anatomymemes #bigbrothermemes #bigbrotheruk See more

16.01.2022 If it aint broken, dont fix it BUILDING RAPPORT University teaches young therapists a multitude of skills - how to assess, how to treat and how to think on your feet.... However, what university doesnt necessarily teach is how to INTERACT and BUILD RAPPORT with clients. Interpersonal skills and charisma are essential, and in many cases will ultimately decide the overall success of your career. 3 key tips to BOOST interpersonal skills: 1 Know the strengths of your personality and USE them! Are you funny? Are you kind? People LOVE authenticity, so incorporate these traits into your practice! 2 Be TRANSPARENT about what you can do to help. DONT promise the world when you cant deliver. Be upfront about treatment effectiveness and expected recovery timelines. 3 Pay attention to your language - the words we choose to use will change how a patient FEELS, and therefore how they RECOVER. Instil positivity and remind them of the steps required to reach their goals. Good physios treat, the BEST physios also COACH. LIKE if you found this helpful! SHARE with someone that could benefit from this knowledge! follow @prime.physiotherapy #laughingmeme #physiojokes #privatepracticesuccess #privatepractice #physiocanhelp #physioterapist #physiogram #physiologie #lifestylecoaches #lifestylecoaching #lifecoaching101 #lifecoachingworks #therapistproblems #occupationaltherapists #therapistmemes #laughterheals #jokememes #funnydoctors #comedianlife #melbournecomedy #australianmemes #aussiehumour

16.01.2022 Online consults are up and running! Here's a little sneak peak into what you might expect during the appointment. Our physios can still achieve a lot during an appointment even without being physically present! #surgery #treating #treatment #tipsandtricks #help #physio #Physiotherapy #clinic #treatmentplan #exercises #exercise #exerciseprogram @ Prime Physiotherapy Doncaster East

16.01.2022 UNLOCK YOUR TIGHT HIPS AND LOWER BACK Working at a desk can be hard, but tight, achey hips and a niggly lower back can make sitting down for extended periods unbearable! Tight hips and poor baseline gluteal muscle activation are a common culprit for this pain.... Sitting for long periods of time adaptively shortens the hip flexors (iliopsoas) and down-regulates glute muscle activity, which can irritate office workers and increase risk of injury in casual athletes. Try these 4 exercises to stretch out tight hip flexors, fire up your glute muscles and give your hips and back some relief when sitting! These can be done anywhere, and the most equipment you’ll need is a belt!

15.01.2022 EARLY HAMSTRING STRAIN REHAB - GLIDERS, DIVERS & SLIDERS Newfound love for running during isolation left you hamstrung? Hamstring strains are notorious being managed poorly, with up to 48% of athletes re-injuring in professional sports! . Current research suggests strength exercises that lengthen the hamstrings (eccentric exercises) will not only accelerate a return to sport, but also lower your risk of re-injury (Bourne et al 2018). Incredibly, mild pain during these exerc...ises is actually BENEFICIAL, resulting in better recovery of your hamstring strength and length (Hickey et al 2020). . Try this trio of early rehab lengthening exercises, ensuring you work into pain at or below 4/10. For gliders, we recommend using a sock/face washer on wooden floorboards or tiles - not a laminated sheet on carpet as Chris has done here See more

15.01.2022 MUSCULAR ADAPTATION AND PAIN The conversation physios have far too often Whilst therapeutic exercises can be a task, they are the MOST EFFECTIVE path to recovery!... Initial changes in pain and function will begin as the connection STRENGTHENS between the brain and muscles (like increasing the strength/speed of a wifi connection) HOWEVER, changes in muscle size and further strength increases can take 6-8+ WEEKS! And it is these changes will give you LONGER-LASTING CHANGE! Patience is a virtue in rehab - commit to your journey and reap the rewards by living your healthiest life! LIKE if you know this feeling TAG a mate that hates exercise follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #conormcgregorufc #exerciseathome #rehabaddict #conormcgregormemes #conormagregor #physiorehab #shoulderpainrelief #backpainrelief #pilatesworkout #physiomemes #physiofit #physioexercises #physiofunny #medicalmemes #physiotherapie #physiotherapystudent #physiostudent See more

14.01.2022 ***Knee Pain in Runners*** Lockdown making you take up running again? Niggly pain with running, sitting, squatting or going down stairs? Patellofemoral pain or simply a vague pain around the kneecap is extremely common in active people, particularly between the ages of 15-30. Kneecap pain is even more likely to occur in individuals just beginning to run or jog again after an extended break. Whilst kneecap pain can be due to a plethora of reasons, one of the most commonly seen... issues is an imbalance between the inner and outer quadricep muscles. This results in poorer stability with each stride and may alter regular movement of the kneecap. Try these exercises to strengthen the inside quad, loosen a tight outside quad, and increase knee posture control from the hip. Knee pain in runners is one of our specialities at Prime Physiotherapy, so if you're having ongoing running pain we have the solutions you need! Happy running!

14.01.2022 SAVE for later! The humble push-up has been a workout staple for many in quarantine. Now that restrictions on the gym have lifted, its time for everyone to take their workouts to the next level The push-up is a fantastic strength-builder for the upper body, but is actually often used as a means of assessing and progressing exercise for people suffering from shoulder pain!... The push-up can give us information on a number of things, including shoulder blade movement, shoulder stability, core strength and even muscular endurance Try one or even a few of the examples shown up here in your next gym workout to test your strength or to help build up to that big bench press youve been searching for post-lockdown THE BOTTOM LINE: Improving your shoulder blade control, testing your stabilising muscles and switching up your workouts with a range of push-ups is a great idea - trying to film all of them in one take like Chris did here, is not Whats your favourite? Ours is number 8! See more

14.01.2022 **SPORT SPECIFICITY** Why am I doing these boring bridging exercises when ALL I want to do is kick the footy? *** In early stages of rehab, athletes will very likely perform exercises of lower intensity and difficulty compared to complex tasks performed in sports training. Whilst this frustrates many athletes, timely progression of exercise and introduction of new exercises is essential to improving recovery time. With time, exercises performed will become increasing more... applicable to your sport of interest. ** A standing reformer hip extension performed in pilates may look boring at first glance. However, the movement is highly SPECIFIC and TRANSFERABLE to sports like football, and graduated progression of such exercises can increase the strength, stability and balance required to improve the performance of skills such as kicking. See more

13.01.2022 Im honethly thocked... THERAPIST-CLIENT TRANSPARENCY Sometimes physios ask us questions that we arent so keen to answer honestly: Did you do your exercises this week? Does your knee feel better or worse now? Did you ask your Uber driver busy night? even after you swore to yourself that youd asked it for the last time?... Regardless of the question, answering honestly is the key to receiving the best quality of care. Whether the answer is good or bad, your therapist can use this information to alter treatment, exercises and your rehab plan moving forward to get you better FASTER. Similarly, it is of utmost importance that as therapists, we create an environment and trusting relationship with our patients, so they feel as though they can not only voice their concerns, but also be honest with us. Being uprfront about treatment effectiveness, evidence and recovery timelines are all part of this, and informing patients of these things should become part of your practice! THE BOTTOM LINE: FOR PATIENTS: giving your therapist as much info as possible is massive - it may make the difference between getting back to running tomorrow or 3 weeks from now! FOR THERAPISTS: encourage your patients to share personal information with you in a judgement-free environment, and reinforce that as their therapist knowing more about their condition allows you to give them the best treatment! LIKE if you laughed! SHARE with someone that could benefit from this! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #miketysonmemes #miketysonpunchout #boxingmemes #funnyboxing #mmamemes #boxinghistory #sportsrehabspecialist #healthcarememes #alliedhealth #physicaltherapylife #exercisememes #kneepainexercises #kneepainrelief #aclrehabilitation #acls #studentmeme #osteopathic #chiropratic #jointmobility #gymexercise #fisioterapiabaseadaemevidencias #evidencebasedpractice #kinsithrapie See more

13.01.2022 ***ANNOUNCEMENT RE: COVID-19*** Whilst we are continuing to deliver online telehealth consults to all clients in need, we are very pleased to announce that the clinic is now OPEN for IN-PERSON CONSULTS! We are maintaining the highest levels of hygiene and sanitary requirements to ensure the health of all our clients, and will continue to deliver high-quality healthcare to our community.... Call now to secure your availability, and take the first steps to becoming the healthiest version of yourself!

13.01.2022 Don’t forget we are running our FREE webinar on all things ANKLE pain this Wednesday evening at 7.30pm AEST! We’ve had an influx of reservations this past week and now have ONLY 30 SPOTS REMAINING! Head to http://bit.ly/ankle_webinar for more info and to reserve your spot!... Can’t wait to see you all Wednesday evening! Warm regards, The Prime Physio Team

13.01.2022 FREE Webinar on managing knee pain with Dr Nigel Hartnett has been confirmed! For more information and to reserve your spot, head to: https://bit.ly/2YiYezc To all our lovely clients and followers, stay safe and we look forward to seeing you soon! The Prime Physio Team

13.01.2022 Don’t forget we are running our FREE webinar on all things knee pain this Wednesday evening at 7.30pm AEST! We’ve had an influx of reservations this past week and now have ONLY 30 SPOTS REMAINING! Head to https://bit.ly/3hqjCde for more info and to reserve your spot!... Can’t wait to see you all Wednesday evening! Warm regards, The Prime Physio Team

13.01.2022 BACK PAIN WITH SQUATTING OR DEADLIFTING . Squats and deadlifts are well known for many reasons - not limited to their ability to cause significant back painin many people. . One of the most commonly seen issues with novices and even experienced athletes, is difficulty HIP HINGING and maintaining a neutral spine. Poor control of the lower back and pelvis whilst handling load will markedly increase the potential for lower back pain or even injury.... . Here we demonstrate 2 drills with an exercise progression to help MASTER THE HIP HINGE, decrease potential for injury and increase the strength/efficiency of your squats and deadlifts. CONTROL IS KEY , practice this often at first (pre-lift warm-ups/2-3x/week) and with light weight to reap the rewards See more

12.01.2022 That old chestnut... TAG someone that throws this one out too often! Few physios guilty of using this one ()... Embrace the field youve selected, no matter the path, and enjoy the process of driving long-term health changes and providing high-quality, evidence-based healthcare for all! LIKE if you laughed! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #isaiahthomas #michaeljordan23 #basketballphysio #basketballmeme #thelastdancenetflix #chicagobull #healthcarememes #physiostudent #dptstudentproblems #dptstudent #medicalexam #physiotutors #physiomeme #basketballlove #badboypistons #detroitpistonsgame #nbamemesquad #studymedicine #studentmeme #medicalstudentlife #chiropracticmemes #physioterapy See more

12.01.2022 ***COVID-19 UPDATE*** We will be continuing to operate as per usual throughout the re-introduction of stage 3 lockdown measures across metropolitan Melbourne. Healthcare is one of the 4 essential reasons to leave the home, and as physiotherapy is an essential service, we have elected to remain open across this period to best serve and prioritise the health and wellbeing of our amazing clients and our community.... We will continue to apply our strict hygiene protocols and standards throughout our practice to ensure the safety of all clients. Clinical pilates will continue as per usual, however 1:1 exercise sessions and telehealth services will also be available upon request. To all our clients and the Doncaster East community - stay safe during this testing period, prioritise your health and wellbeing and stay in touch with your friends and loved ones! Kind regards, - The team at Prime Physiotherapy

12.01.2022 ***WHY REPLACING THE REFORMER IS EASIER THAN YOU THINK*** Pilates is a favourite activity for many athletes and active people, and has been shown to offer great improvements in functional ability and pain for troublesome conditions such as lower back pain. As COVID-19 has forced us to isolate in our homes, the vast majority of us won’t have access to a reformer - preventing us from completing our regular Pilates routines. However, we demonstrate here how a reformer exercise s...uch as the hip extension can be ADAPTED for home, and even progressed in difficulty! Our online group Pilates classes have been a massive hit in the community, with our programs tailored for YOUR BODY in YOUR HOME! Help us help you live your best active and pain-free lifestyle! . . . #physiotherapy #backpain #pilates #gym #fitness #workout #covid19 #isolation #sports

11.01.2022 BULLETPROOF YOUR HAMSTRINGS Whilst many factors influence the risk of hamstring strains, research has shown strengthening the hamstring muscles with lengthening exercises effectively reduces the risk of recurrence. !! However, in a classic case of you only get out what you put in, research also tells us that this is ONLY TRUE when an athlete SUCCESSFULLY COMPLIES with these types of strengthening programs (Bourne et al 2018) - meaning dedication is crucial!... Try these 4 eccentric (lengthening) strength exercises to begin bulletproofing your hamstrings. The first 3 in particular are fantastic for the running athlete, requiring gluteal control and core strength BEFORE EVEN BEGINNING the hamstring portion of the exercise! NOTE: As mentioned in the video, start with 2x5 repetitions for the Nordic Hamstring Curls, and build up to 3x5 and eventually 3x12. Whilst these are arguably the most difficult of the four exercises, the improvement in performance is a reward in itself! See more

11.01.2022 Back Pain in Quarantine. We're sure a lot of people, especially those working from home have had at least some sort of discomfort from sitting. Check out this recent blog which runs through a case that we will all be able to relate to that also has tips on creating a PAIN FREE workplace. https://www.primephysio.com.au/blog.html

10.01.2022 Yeah I’ve definitely got osteitis pubis maaaaaate. - every Aussie rules footballer ever with hip/groin pain circa 2000-2010. If you get pain with kicking, sitting or hip rotation, consider the following: Hip impingement/FAI (femoroacetabular impingement) is a common cause of hip and groin pain amongst kicking athletes, particularly in young, high-level athletes that have performed heavy training loads from early ages (Polat et al 2018) This pain stems from deformities... in the shape of the hip joint, combined with significant loading and vigorous range of motion (I.e repetitive kicking); leading to damage within the joint capsule. As clinicians, it’s important to understand that in FAI patients we will often observe a significant VARIETY of deficits, and we cannot apply a one-size fits all approach to this population. Exercise programs MUST be tailored to strength deficits that are found on examination! Similarly, decreased hip internal rotation range is commonly found, however exercise designed to increase this range is NOT supported by research, and will likely further irritate the hip. Here we demonstrate 5 low-mid level strength exercises for common strength deficits that COULD BE FOUND in those with FAI, designed to increase strength and function and decrease pain. NOTE: these exercises are designed to be a PAIN-FREE way of increasing strength and function! If you experience any more than mild discomfort (>3/10 pain), cease the exercise immediately.

10.01.2022 THE PAINFUL ELBOW Tennis elbow (lateral epycondilitis) is a common injury sustained by both athletes and non-athletes, with repetitive gripping tasks or even typing on computer keyboards resulting in painful wrist tendons! Whilst in many cases the wrist extensor muscles are found to be weak or overloaded, the question that needs to be asked is - WHY has this happened? ... In some presentations, particularly with athletes, we find on examination that the CAUSE of the wrist overload is in fact sloppy shoulder posture and control (often with racquet sports), leading to the wrist compensating for weakness and becoming overloaded (Lucado et al 2012; Day et al 2015) The following 4 exercises are designed to decrease elbow pain and promote elevation and retraction of shoulder posture that may be depressed and rounded. IMPORTANT: For exercise 1, PAIN IS OKAY at first and expected, and will begin to decrease and subside with increased holding time. However, research suggests that this pain should be AT OR BELOW A TOLERABLE LEVEL, as performing this with pain above a tolerable level will be more likely to result in soreness afterwards (Coombes et al 2016). See more

09.01.2022 The standard procedure SCANS FOR LOWER BACK PAIN SAVE for later! ... Ever heard someone say they looked at my scan results and told me I have the back of a 70-year-old!? Unfortunately over the years, this hasnt exactly been an uncommon thing to hear. In the past, many therapists, including physios, have been very quick to not only request imaging, but to hang their hats on the results to diagnose someones pain. However the most disappointing aspect of this, is that theyve followed up this practice by using poor language and analogies to explain this back pain, leaving patients feeling like the helpless victims of words on a scan report. THE FACTS: 1 in the absence of problems such as loss of feeling or strength in the arms or legs, issues going to the bathroom or unexplained weight loss it is UNLIKELY that lower back pain is serious enough to require any X-ray or MRI imaging. 2 X-rays and MRI results CAN BE MISLEADING! Whilst a bulging disc may indeed be the specific cause of back pain in SOME cases, 80% of PAIN-FREE 50-year-olds will have disc degeneration on X-ray, and 40% of PAIN-FREE 30-year-olds will have disc bulges on MRI. THE BOTTOM LINE: Take imaging results with a grain of salt, the results DO NOT condemn you to a lifetime of pain. If your therapist tells you that you have the back of a 70-year-old, chances are a pain-free 30-year-old has similar MRI results as you LIKE if you found this useful! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #theofficememe #theofficeedits #stevecarrell #xraymemes #medicaljokes #radiologystudent #radiologymemes #radiologytech #radiologylife #physioforlife #lumbarspine #intervertebraldiscdisease #vertebrae #osteoartritis #osteoarthritis #arthritisproblems #alliedhealthprofessionals #alliedhealth #radiologyjokes #sacroiliacjoint #thoracicspine #lowerbackworkout #lowerbackstrength #physiolife #fisioterapeutas #radiculopathy #sciatica See more

09.01.2022 WEBINAR: Ankle Pain Management with Sasha Roshan

09.01.2022 So now you can raise your arm, grab something off a shelf, hang your washing and scratch your back without pain. Yet a personal best shoulder press still eludes you, or you might not be able to wash windows. Whats next? Our next move is to begin building upon the foundation of strength weve just established in Part 1, and start COMBINING shoulder blade control with shoulder bone (humeral head) control. From here, we can begin to strengthen your rotator cuff, rear ...deltoids and shoulder blade retractors overhead (+90degrees) and in functional positions. In this video we demonstrate 6 ADVANCED REHAB exercises to start fine-tuning our shoulder function and helping us achieve our more athletic and challenging goals NOTE: these shoulder exercises are ADVANCED, and require significant shoulder blade control and strength to be MAXIMALLY effective and PAIN-FREE. If youre unsure if you have enough shoulder blade control, or youre getting pain from these exercises, see our Shoulder Instability - Part 1 video for more tips. See more

09.01.2022 Ankles can be a pain sometimes, one misstep, and you’ve rolled your ankle AGAIN! With an acute ankle sprain, we primarily focus on decreasing swelling, restoring range of motion, and increasing strength in muscles around the ankle and in the knee and hip. HOWEVER, the final piece of the puzzle is the most important, especially for athletes: preventing it from happening again. ... Research has shown that performing exercises to train the joint position sense (JPS or proprioception) of your ankle decreases the likelihood of ankle sprains for those with OR without a history of ankle sprains (Rivera et al 2017) Try these 3 variations of an exercise for balance and ankle joint position sense, and help decrease your likelihood of spraining that ankle! NOTE: the first one is tricky, and the last 2 in particular are very challenging - if you struggle balancing on one leg, these might not be for you just yet! You might need some more balance and strength training in your lower body first! See more

09.01.2022 ***High Performance Series: Isolation Home Exercise*** Starting and maintaining your isolation exercise can be difficult for many people worldwide, with isolation protocols leading to the closure of gyms and decreased access to equipment. On top of that, many experienced athletes and regular exercisers can view bodyweight exercise to be boring! For those of you looking for a challenge and a change-up to your regular abdominal routine, try these 6 exercise variations to get yo...ur sweat on and get those abs burning! We recommend trying this circuit 2-3 times over, with 10 repetitions on each side. Warning: some of these are tricky! At Prime Physiotherapy helping people is our passion, and we love delivering value to our community. Whether it be individualized physiotherapy treatment, or clinical pilates designed to keep you fit and injury-free - Prime has you covered!

09.01.2022 BUSTING BACK PAIN MYTHS Here we bust 5 common back pain myths to help remove the stigma, fear and myths surrounding back pain: 1 There is no perfect sitting posture - the best posture is a comfortable one! Forced postures can further irritate inflamed muscle tissue; so unnatural posture can actually make things worse!... 2 Resting and spending all day laying down is not the answer. Sedentary behaviour avoiding doing the things we love will only serve to reinforce pain. 3 Being active and exercising with pain at or below 3/10 is actually one of the best things you can do for back pain! Loading muscles and joints will help keep our tissues healthy and can even help to desensitise a painful back. 4 You are not defined by your imaging results! Arthritic changes and disc bulges are extremely common X-ray and MRI findings even in people without pain! 5 Staying positive can help reduce your pain! The human brain is an incredible thing, and our past experiences, how we think, and how we feel all mould and influence the pain we feel! Catastrophizing and feeling helpless will both serve to increase our pain! LIKE if you found this helpful! SHARE with someone that could benefit from this knowledge! follow @prime.physiotherapy #backpainmanagement #kazookid #healthcaremanagement #healthcarememes #exercisephysiology #painscience #painreliefoptions #paineducation #sciencematters #sciencememe #mythbusting #physicalactivity #trainsmarternotharder #personaltraininggym #fitnesstruth #posturecorrection #pseudoscience #medicalimaging #xraystudent #radiologystudent #physicaltherapyworks #physicaltherapyschool See more

09.01.2022 WORKING FROM HOME DOESN’T HAVE TO BE A PAIN IN THE NECK Working on your laptop during isolation? Nagging neck pain making every day of desk work uncomfortable? One of the most common presentations to our clinic is neck pain - many of which are desk workers, with a significant postural component contributing to their pain. Upon examination, we often find prolonged poor shoulder posture has produced muscular imbalances around the shoulder and neck. This can result in the over...load and tightening of structures such as the scalenes and sternocleidomastoid, and painful elongation of the upper trapezius and levator scapulae! Try this series of exercises to switch on lazy upper traps, retract those shoulder blades and release some tightness in the neck rotators. Don’t let neck pain make your head spin, for a comprehensive assessment and treatment plan to fast-track your recovery and make office work a breeze, call Prime now to secure your availability! . . . . . #physiotherapy #gym #fitness #apple #rehab #neckpain #physicaltherapy #shoulderpain

08.01.2022 Telehealth Physiotherapy has made the news: https://www.facebook.com/9News/videos/216170556429970/

08.01.2022 ***Defending in Netball*** Netball is a fast-moving sport requiring exceptional agility, balance and endurance to succeed. Defending an opponent shooting for goal is particularly difficult, as the defender will often be forced to stand on one leg, rise onto their toes and lean forward to contest (thumbnail picture). Demonstrated here are 3 HIGHLY-ADVANCED exercises that we could apply not only in rehabbing an injured athlete, but to enhance the single leg balance, strength an...d power required of a netball defender. All of the exercises rely heavily on activation and control of the POSTERIOR CHAIN, of which is one of the most essential components in athletic performance. If you have a sport, position or movement you'd like us to break down or analyse in our HIGH PERFORMANCE SERIES, drop a comment down below and let us know!

08.01.2022 For our second therapist interview, we caught up with Jake D’Elia, with his individual quirks delivering a rollicking 15 minutes Shout out to our local friends @thefishandburgerco for their great service that resulted in a nice little plug throughout Tune in next week for the final therapist interview with Chris Honey, which will be followed by a special edition of Burning Questions

08.01.2022 Tag a friend that slacks on their exercises! Manual therapy such as massage, joint mobilisation and dry needling are all terrific ways to decrease our pain in therapy. However exercise is the key to long-lasting changes in your pain and function! Research evidence has shown that exercise is actually THE BEST treatment and in many cases ESSENTIAL for recovery of:... Lower back pain Shoulder pain Patellofemoral pain ACL tears (surgical or conservative management) Achilles tendinopathy Hamstring strains Plantar fasciitis Post-surgical rehab And many more! Don’t just put a band-aid on the issue, address the cause and use exercise to put it to bed for the long-haul! #physiomemes #massagegun #massagetherapie #dryneedlingtherapy #dryneedle #dryneedles #muscletightness #ybncordae #pilatesmethod #physiorehab #physioexercises #rehabtime #physiotherapistdesigned #physiotreatment #manualtherapist #manualtherapy #lilnasxmemes #lilnas See more

08.01.2022 Anatomically, the shoulder is one of the most poorly designed joints in the human body. Large ranges of movement and dexterity comes at a price - lower protection and stability! Therefore, the shoulder joint is one of the most common sites of injury and pain. Lifting heavy objects, falls, poor posture - the list of reasons why a shoulder might get sore goes on. Clinically, we often observe sloppy shoulder blade control alongside weak deep-stabilising muscles.... Therefore, rehab focuses on CONTROLLING the shoulder blade and STRENGTHENING into functional positions (Watson et al 2017). In this video we demonstrate 5 EARLY REHAB exercises to promote correct shoulder blade posture, fire up deep stabiliser muscles and MOST IMPORTANTLY - get these two components to WORK TOGETHER! NOTE: If any of these exercises cause pain, cease immediately. We advise trialling the first exercise at the very least, as clinically this can RELIEVE PAIN in many with poor shoulder blade posture. See more

08.01.2022 It was the straw that broke the camel’s back - you’ve just bent over to pick something up, you’ve lowered a heavy object or you’ve just tried to complete a record deadlift. Regardless of what the bending was for, you’re in incredible pain and can’t even stand straight anymore! You might even have some shooting pain down your leg! Disc bulges are extremely common injuries in both younger and older people - but fear not, you can and will most certainly stand up stra...ight again! In this video, we demonstrate an 8 step process from the McKenzie method to help you approach that grumpy disc and get you upright again! IMPORTANT: if your lower back pain is AGGRAVATED by extension movements (the opposite of bending over), this method is not for you! If however, bending over aggravates your pain or was the CAUSE of your lower back pain - this might help you! As always, consulting your physiotherapist should be your first point of call when suffering from lower back pain! See more

07.01.2022 Dont forget we are running our FREE webinar on all things knee pain this Wednesday evening at 7.30pm AEST! Weve had an influx of reservations this past week and now have ONLY 30 SPOTS REMAINING! Head to https://bit.ly/3hqjCde for more info and to reserve your spot!... Cant wait to see you all Wednesday evening! Warm regards, The Prime Physio Team

07.01.2022 If it ain’t broken, don’t fix it BUILDING RAPPORT University teaches young therapists a multitude of skills - how to assess, how to treat and how to think on your feet.... However, what university doesn’t necessarily teach is how to INTERACT and BUILD RAPPORT with clients. Interpersonal skills and charisma are essential, and in many cases will ultimately decide the overall success of your career. 3 key tips to BOOST interpersonal skills: 1 Know the strengths of your personality and USE them! Are you funny? Are you kind? People LOVE authenticity, so incorporate these traits into your practice! 2 Be TRANSPARENT about what you can do to help. DON’T promise the world when you can’t deliver. Be upfront about treatment effectiveness and expected recovery timelines. 3 Pay attention to your language - the words we choose to use will change how a patient FEELS, and therefore how they RECOVER. Instil positivity and remind them of the steps required to reach their goals. Good physios treat, the BEST physios also COACH. LIKE if you found this helpful! SHARE with someone that could benefit from this knowledge! follow @prime.physiotherapy #laughingmeme #physiojokes #privatepracticesuccess #privatepractice #physiocanhelp #physioterapist #physiogram #physiologie #lifestylecoaches #lifestylecoaching #lifecoaching101 #lifecoachingworks #therapistproblems #occupationaltherapists #therapistmemes #laughterheals #jokememes #funnydoctors #comedianlife #melbournecomedy #australianmemes #aussiehumour

06.01.2022 In our favourite video series so far, we interviewed all 3 Prime boys to give you an inside look at their personal lives and what makes them tick! . They certainly delivered, with no shortage of laughs and unexpected twists! We definitely didn’t expect Sam’s answer to question 9! . Tune in next week for the interview of Jake D’Elia, which will be followed by Chris Honey and a special edition of Burning Questions with all 3 of the boys together!

06.01.2022 I’m honethly thocked... THERAPIST-CLIENT TRANSPARENCY Sometimes physios ask us questions that we aren’t so keen to answer honestly: Did you do your exercises this week? Does your knee feel better or worse now? Did you ask your Uber driver busy night? even after you swore to yourself that you’d asked it for the last time?... Regardless of the question, answering honestly is the key to receiving the best quality of care. Whether the answer is good or bad, your therapist can use this information to alter treatment, exercises and your rehab plan moving forward to get you better FASTER. Similarly, it is of utmost importance that as therapists, we create an environment and trusting relationship with our patients, so they feel as though they can not only voice their concerns, but also be honest with us. Being uprfront about treatment effectiveness, evidence and recovery timelines are all part of this, and informing patients of these things should become part of your practice! THE BOTTOM LINE: FOR PATIENTS: giving your therapist as much info as possible is massive - it may make the difference between getting back to running tomorrow or 3 weeks from now! FOR THERAPISTS: encourage your patients to share personal information with you in a judgement-free environment, and reinforce that as their therapist knowing more about their condition allows you to give them the best treatment! LIKE if you laughed! SHARE with someone that could benefit from this! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #miketysonmemes #miketysonpunchout #boxingmemes #funnyboxing #mmamemes #boxinghistory #sportsrehabspecialist #healthcarememes #alliedhealth #physicaltherapylife #exercisememes #kneepainexercises #kneepainrelief #aclrehabilitation #acls #studentmeme #osteopathic #chiropratic #jointmobility #gymexercise #fisioterapiabaseadaemevidencias #evidencebasedpractice #kinésithérapie See more

06.01.2022 RUNNING LOAD AND PATELLOFEMORAL PAIN TAG someone whos like this with their rehab! Kneecap pain or patellofemoral pain (PFP) is a very common condition, affecting up to 30% of elite athletes and 23% of the general population (Smith et al 2018)... There are several reasons as to why kneecap pain might occur, however research asserts that weakness of the quadriceps (often the inside quad muscle) plays a big role (Neal et al 2019) Running requires sufficient strength in the hip, knee and ankle to support your bodyweight on one leg when you land. When muscles in these areas are weak, this can INCREASE THE LOAD on the kneecap, further AGGRAVATING your pain. To EFFECTIVELY rehab of a sore knee, strengthening weak muscles to a point where we can RE-INTRODUCE running is critical to decreasing risk of aggravation and pain. THE BOTTOM LINE: If your physio advises you not to run, keep in mind that it wont be forever, and youre just laying a FOUNDATION to help you achieve your goals and keep you PAIN-FREE long term. LIKE if you found this useful! TAG a friend! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #patellofemoralpainsyndrome #patellofemoralpain #kneecappain #runningpain #painfreeknees #kneephysio #runningrehab #runningphysio #runningtechnique #runningcoach #runningmemes #kneepainrelief #simpsonsmeme #physiomemes #funnyphysicaltherapy #itbandsyndrome #patellarpain #patellartendonitis #acltear #quadricep #vastusmedialis #foamroll #foamrollerworkout #studentphysiotherapist #physioschool

06.01.2022 No dodgy stuff here At Prime, we’re dedicated to delivering you the best treatment available - getting you back to your best, faster!

05.01.2022 THE NEGLECTED COUSIN OF LOWER BACK PAIN - SACROILIAC JOINT PAIN LIKE if you found this useful! When it comes to lower back pain and pain around the buttock area, a common misconception is that the pain ALWAYS stems directly from the lumbar vertebrae or surrounding lower back muscles. ... As therapists, pinpointing whether lumbar back pain or sacroiliac joint (joint where your spine meets your pelvis) dysfunction is the culprit for your pain is key to targeted and effective rehabilitation If your lower back/buttock pain is worsened by tasks such as walking, going up stairs, standing on one leg or swinging one leg out to get out of the car - the cause of the problem might not be 100% spinal! Research tells us that targeted physiotherapy treatment is effective in reducing the pain and disability stemming from sacroiliac joint pain (Al-subahi et al 2017; Nejati 2019) - helping you get rid of that pain in your butt! Demonstrated here are 3 exercises to fire up your deep glute muscles and add some more control around your pelvis to decrease pain See more

05.01.2022 Yeah Ive definitely got osteitis pubis maaaaaate. - every Aussie rules footballer ever with hip/groin pain circa 2000-2010. If you get pain with kicking, sitting or hip rotation, consider the following: Hip impingement/FAI (femoroacetabular impingement) is a common cause of hip and groin pain amongst kicking athletes, particularly in young, high-level athletes that have performed heavy training loads from early ages (Polat et al 2018) This pain stems from deformities... in the shape of the hip joint, combined with significant loading and vigorous range of motion (I.e repetitive kicking); leading to damage within the joint capsule. As clinicians, its important to understand that in FAI patients we will often observe a significant VARIETY of deficits, and we cannot apply a one-size fits all approach to this population. Exercise programs MUST be tailored to strength deficits that are found on examination! Similarly, decreased hip internal rotation range is commonly found, however exercise designed to increase this range is NOT supported by research, and will likely further irritate the hip. Here we demonstrate 5 low-mid level strength exercises for common strength deficits that COULD BE FOUND in those with FAI, designed to increase strength and function and decrease pain. NOTE: these exercises are designed to be a PAIN-FREE way of increasing strength and function! If you experience any more than mild discomfort (>3/10 pain), cease the exercise immediately.

04.01.2022 **ANNOUNCEMENT** We are very excited to announce that we are now offering online tailored physio exercise class/Pilates classes via Zoom. These classes can be 1:1 physio exercise classes or standard group classes up to 3 people - all delivered to you from the comfort of your own home. Call now to reserve your spot - availabilities are already filling up quickly!

04.01.2022 Working from home? Check out our blog for some tips on how you can stay pain free on the computer: https://www.primephysio.com.au/blog.html

04.01.2022 Not again... TAG someone that needs to get on top of their back pain! LOWER BACK PAIN AND RECOVERY 80% of people will experience back pain at some point during their lives - however this doesnt have to be forever!... More often than not, acute episodes of lower back pain will resolve within 6-8 weeks. However, when back pain is left untreated for extended periods of time, this can turn into a chronic issue! When back pain becomes chronic, the muscles and joints begin to become more sensitive, which can result in increased muscle spasm/guarding and increased pain with movements and tasks that were previously NOT painful! More importantly, this makes treating back pain INCREASINGLY DIFFICULT, as we are now no longer ONLY dealing with acute changes to muscles and joints, but also how your BRAIN has adapted to pain, stiffness and tight muscles and how your body has learned to move with pain! THE BOTTOM LINE: If youre suffering from back pain, get it treated EARLY, and save yourself and your wallet the pain of a long and arduous recovery! LIKE if you found this useful! SAVE for later! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #tigerkingmemes #tigerkingmeme #carolbaskin #lowerbackpainrelief #lowerback #backtight #backpainexercises #sciaticarelief #sciaticatreatment #discbulge #spinaldecompression #soreback #sorebacks #glutesandlowerback #physioforbackpain #backpainphysicaltherapy #backpainphysio #physiomemes #backpainmemes #rehabmemes See more

04.01.2022 SHIN PAIN WITH RUNNING . The term shin splints is often used as an umbrella term to describe vague pain felt around the lower leg during activity. In the absence of fractures, medial tibial stress syndrome (MTSS) is a common explanation for this pain. . MTSS most commonly occurs in those with a rolled-in foot posture, previous running injuries, increased hip rotation, increased weight or female sex (Reinking et al. 2017).... . Weaknesses and muscular imbalances at the ankle, knee and hip can all contribute to poor running biomechanics that can cause shin splints - try these 4 tips to help address this and make your run more pain-free! . In-depth low-dye taping video: https://youtu.be/DPzV60fv2Ts See more

04.01.2022 Been working hard at the desk or on the worksite? Back stiff as a board? Feeling like youre only a few episodes of Antiques Roadshow away from booking your spot in a retirement village alongside the others with 80-year-old backs? In the absence of a specific trauma, its very common for both white and blue collar workers performing repetitive movements with poor muscle activation patterns, or even prolonged poor postures to leave work with tight and stiff back muscles joi...nts. So save your superannuation, you definitely wont have to fight Gloria, 83, for the best seat in the dining room overlooking the bowling green. Here we demonstrate 6 low-mid level exercises to loosen up a stiff lumbar spine and begin to switch on important muscles in our bottom to take the load off our back. NOTE: this is a FLEXION-based program, which may relieve pain in some, but AGGRAVATE in others. If you have had disc issues in your lower back or are primarily aggravated from bending forward, this program may not be for you!

03.01.2022 **COVID-19 UPDATE** As of Tuesday the 24th of March, we have decided to transition all our clients online. So, while our doors may be closed, we are still working to do our best to help our community and our patients

03.01.2022 Gyms & Load Re-introduction - Not a Fun Guy Gyms have officially re-opened today in Australia, much to the delight of fitness fanatics and casual exercisers alike Whilst the chance to jump head-first into your first 5km run or even your first bench press in 3 months sounds like an amazing idea, your likelihood of injury is now DRAMATICALLY INCREASED ... Perhaps your muscles are DYING for a hard workout, however your TENDONS - the fibrous connective tissue that connects your muscles to your bones (and allows them to act as pulleys), probably arent as keen as you are... Tendons by nature are moody things (think newborn babies), and get grumpy and painful for one of two reasons: 1) OVERLOAD, and 2) UNDERLOADING. Going from 0 to 100 day 1 of gym workouts is a sure-fire way to OVERLOAD those tendons, and throw the proverbial baby out with the bath water THE BOTTOM LINE: Dont try to replicate your pre-COVID gym routines day 1, or even week 1. Drop down the weight and some volume, and focus on forming a FOUNDATION that you can SLOWLY build up in the coming weeks #deadliftingproblems #squatrack #squatpain #gymworkoutideas #lowerbackpainrelief #tendons #achillesrehab #achillestendonitis #bicepsandtriceps #gymtip #rehabscience #progressiveoverload #benchpressday #backpaintips #physiogym #physiomemeteam #healthmemes #skipbayless #kahwileonard #whatitdobaby #fisios #squatrehab See more

03.01.2022 Stiff Ankles You were minding your own business, perhaps distracted walking down the street, talking and laughing with your friends. One misplaced step and voila! Youve rolled your ankle! After your mates stopped laughing at your clumsiness, you iced it, and after some time the pain improved. No biggie. But now a few months down the track, the ankle is still stiff! Its not uncommon for people with both minor and major ankle sprains and injuries to experience stiffness fo...r extended periods of time after the initial trauma. This is often due to incomplete or no rehab, and decreased mobility after the injury. Fortunately, youre not stuck with a dodgy ankle forever, and the stiffness will decrease with some targeted mobility work. Ankles are most commonly stiff in dorsiflexion (think lifting your foot up), which can be addressed with several techniques. Here we show 6 dorsiflexion mobility exercises to loosen up a stiff ankle, and get you back to being footloose (preferably without rolling your ankle falling again)

02.01.2022 FINAL CALL! Our webinar on all things knee pain begins TONIGHT at 7.30pm AEST. We have been overwhelmed by the number of registrations, and now only have 5 SPOTS REMAINING! If youd like to learn about the causes and treatment for knee pain and when surgery needs to be involved, register at https://bit.ly/31sbiUx to reserve your spot!... Cant wait to see many of you later this evening, The Prime Physio team

02.01.2022 I can run on it I swear! Holding Athletes Back As an athlete, there is absolutely nothing worse than missing out on competing. Sitting on the sidelines sucks even more if its because youve gotten an injury. ... Whilst rehabbing a troublesome injury is extremely frustrating, its important to remember that rehab is essentially investing in the FUTURE and the ensuring you have a clean bill of health to perform at your best We may need to begin at a low-level, however these are the building blocks that form a strong foundation of an athlete that has a skilful and complex arsenal of tools. THE BOTTOM LINE: Being sidelined sucks, but being sidelined for longer because you were frustrated sucks even more. Those bridges or heel raises might be boring, but theyre the essential steps you need to take on your path to performing at your best. LIKE if you found this helpful! SHARE with someone that could benefit from this knowledge! follow @prime.physiotherapy #athletelifestyle #sportsmeme #sportmemes #athleteproblems #sportslifestyle #sportsmassagetherapist #trainsmartandhard #recoverytips #sportsadvice #athleticscholarships #collegeathletics #collegesport #collegememe #collegeadvice #collegelifeproblems #gretathunbergmemes #gretathumberg #funnysports #collegehumour #universityhumor #studenthumor #collegecomedy #teenageathlete #teenagememes #studentprobs See more

01.01.2022 RUNNING LOAD AND PATELLOFEMORAL PAIN TAG someone who’s like this with their rehab! Kneecap pain or patellofemoral pain (PFP) is a very common condition, affecting up to 30% of elite athletes and 23% of the general population (Smith et al 2018)... There are several reasons as to why kneecap pain might occur, however research asserts that weakness of the quadriceps (often the inside quad muscle) plays a big role (Neal et al 2019) Running requires sufficient strength in the hip, knee and ankle to support your bodyweight on one leg when you land. When muscles in these areas are weak, this can INCREASE THE LOAD on the kneecap, further AGGRAVATING your pain. To EFFECTIVELY rehab of a sore knee, strengthening weak muscles to a point where we can RE-INTRODUCE running is critical to decreasing risk of aggravation and pain. THE BOTTOM LINE: If your physio advises you not to run, keep in mind that it won’t be forever, and you’re just laying a FOUNDATION to help you achieve your goals and keep you PAIN-FREE long term. LIKE if you found this useful! TAG a friend! follow @prime.physiotherapy follow @prime.physiotherapy follow @prime.physiotherapy #patellofemoralpainsyndrome #patellofemoralpain #kneecappain #runningpain #painfreeknees #kneephysio #runningrehab #runningphysio #runningtechnique #runningcoach #runningmemes #kneepainrelief #simpsonsmeme #physiomemes #funnyphysicaltherapy #itbandsyndrome #patellarpain #patellartendonitis #acltear #quadricep #vastusmedialis #foamroll #foamrollerworkout #studentphysiotherapist #physioschool

01.01.2022 The classic patient with upper back/neck pain is the desk worker sitting for hours on end during a work day. After a long (or even short) time sitting, and despite your best efforts to sit as upright possible, that familiar, dull ache begins in your upper back and neck. By days end, youre browsing eBay for neck collars, back braces and second-hand spines (slightly used, looks as new, PayPal only). On examination, a very common finding in desk workers is that they h...ave significant stiffness throughout their upper/middle back (thoracic spine). Stiffness in the thoracic spine can be the first domino to fall in a long, painful line, leading to altered shoulder blade posture/mechanics, increased neck muscle tightness and adaptive sitting postures. In this video we demonstrate 5 SIMPLE mobility exercises to decrease thoracic spine stiffness and begin taking steps towards a pain-free day at the office NOTE: whilst these exercises may help relieving pain in those with stiff thoracic spines, shoulder/neck/upper back pain is DYNAMIC, and may not necessarily the SOLE cause of your pain. For exercises addressing the neck/shoulder, see our previous neck pain video! See more