Recover Physiotherapy in Glebe, New South Wales | Medical and health

Recover Physiotherapy

Locality: Glebe, New South Wales

Phone: +61 2 9660 5566

Address: 319 Glebe Point Road 2037 Glebe, NSW, Australia

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

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25.01.2022 Detraining is a term we use to explain the short-term loss of Training-Induced Adaptations, following a period of reduced activity. . Muscle, bone, ligament and tendons progressively strengthen to adapt to the loads we put them under. However, the opposite is true if we discontinue that loaded stimulus, as these adaptations are reversed...USE it or LOSE it! . E.g, if you use to be able to do 10 push ups every day, and then stopped for 3 months, you will find that when you att...empt that same activity later, you may now only be able to do 6 reps. . Why am I mentioning this now??? - Well...over the COVID period, a lot of people not only lost access to gym routines they previously had, but they also started working from home, and moving less...meaning that many people have experienced detraining in regards to strength or endurance, and in some cases, are now developing overuse injuries as they try to "pick-up where they left off" prior to COVID lockdowns. . It is frustrating to rebuild...but PROGRESSIVE OVERLOAD is the key! Train smart. . #training #deload #detraining #injury #injuryprevention #injuryrecovery #injuryrehab #strength #powerlifting #recovery #physio #physiotherapy #physicaltherapy #rehab #pain #useitorloseit #exerciseismedicine See more

24.01.2022 At Recover, weve seen a lot of overuse injuries lately related to large volumes of running. This may be due to the cessation of social sports, increased time to exercise during isolation and fear of returning to the gym. . Lots of running (when your body is not used to it) can lead to numerous lower body injuries, such as plantar fasciitis, calf strains, achilles tendinopathy and knee pain! . This is because when we run, our legs need to absorb shock and propel us forward, w...hich is a lot for the body to take. . Our first piece of advice is to mix up your cardio. Instead of running everyday, try cycling or swimming to give your body a break from the impact. . Secondly, try to match your cardio sessions with strength sessions aka running 3x per week = strengthening 3x per week! . Lastly, gradually increase your training load (maximum 10% increase each week). . . . . #recoverphysio #recover #physio #physiotherapy #cardio #health #fitness #wellbeing #running #cycling #swimming #covid19 Recover Physiotherapy does not own the pictures used in this post. See more

23.01.2022 People often use the term "shin splints" to describe any pain along the shin, however, shin splints specifically relate to an injury otherwise knows as Medial Tibial Stress Syndrome (MTSS) and it is pain along the inside or medial shaft of the tibia bone. - - - There are 2 main reasons why someone may develop this injury... . 1. OVERLOAD eg excessive or sudden increase in volume of running and jumping activities, a reduction in recovery - "too much too soon" after time off.... . 2. Biomechanical insufficiencies eg foot pronation aka flat feet, calf tightness or weakness or poor running technique. . 3...you could have a combination of both! - - - Most shin splint injuries that we have been seeing in the clinic recently have been a result of point 1...with people either taking up running as a new activity due to previous COVID gym closures, and those now getting back into running after taking 3 months off over lock down. - - - All structures in the body need time to adapt to increases in mechanical loads...and muscles and tendons in the shank are no exception. If you are experiencing shin pain, see your Physio for an evaluation of running mechanics and a progressive overload approach to your training volume. . #training #running #runningmotivation #shinsplints #recovery #physiotherapy #physio #physicaltherapy #pain #injuryprevention #injury #injuryrecovery #injuryrehab #runnersofinstagram #runninginjury #recoverphysio See more

23.01.2022 Osteoporosis is a condition where the bones in your body become brittle and porous. Essentially your body is unable to form new bone to keep up with old bone breakdown. . This increases your risk of a fracture from falls or even minor stresses such as coughing or bending over. . If you are 50 or over, some risk factors include:... Premature menopause Multiple falls Low physical activity Low body weight Low muscle mass and strength Poor balance Protein or calcium undernutrition Smoking Excessive alcohol consumption Auto-immune conditions Use of medications such as steroids, thyroid hormone replacement, aromatise inhibitors and SSRIs . If these factors apply to you or a loved one, we recommend that you speak with your GP about a bone mineral density scan. . For more information, visit osteoporosis.org.au . . . #recoverphysio #recover #recovery #physio #physiotherapy #physicaltherapist #covid19 #osteoporosis #bone #health #iso #load #fitness #fracture #risk See more

22.01.2022 Are you sitting for long hours and getting a sore back and neck? . Heres a quick exercise you can fit in if youre feeling stiff. . 1. Sit in a chair with your feet firmly planted on the ground... . 2. Cross your arms across your chest and tuck your chin in . 3. Arch your back, focusing on pointing your chest upwards towards the ceiling . 4. Complete 10 at a time, and perform as often as you like throughout your day . . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #health #wfh #workfromhome #stiff #exercise #mobility #thoracicmobility See more

22.01.2022 Often when people refer to "the core", they automatically visualise a lean & ripped 6-pack of abdominal muscles and sit-up exercises.....But there is ohhh so much more to the core! . The core is essentially the entire muscular cylinder around the mid-section of the body, and comprises of many muscle groups that support, stabilise and move the spine & pelvis...as well as keep your insides, well, inside! . The muscles of the core are working during every movement we do...yes, t...hat's right...squats, deadlifts, shoulder press movements ALL recruit core muscle activation...not just Pilates! We need strength through flexion, extension, side bending and rotational directions, so a variety of exercises is ideal when referring to core training . A strong, and coordinated core is vital for stable functional movement patterns, daily lifestyle activities and reducing injury risk. . Send us a message if you would like to learn more about your core and how you can optimise your training and routine for the strength you need. . #physiotherapy #physio #physicaltherapy #physioexercises #rehab #rehabilitation #injuryprevention #injury #injuryrecovery #injuryrehab #training #corestrength #coreworkout #core #fitness #strength See more

21.01.2022 First day back at the gym and crippled with pain the next day? . Well, dont worry, it may just be DOMS, also known as delayed onset muscle soreness. . DOMS refers to pain and soreness felt in the muscles after unfamiliar and unaccustomed intense exercise. ... . DOMS typically lasts between 24 and 72 hours, and sometimes it isnt even felt until the second day after exercise! . Now, although the cause of DOMS is not entirely clear, an important way to minimise its effects is to progressively introduce exercise. . We recommend a 30% reduction in weight load in the first few weeks back to the gym. Not only does this reduce DOMS, it also reduces the risk of injury. . If pain continues to persist, seek further advice from your physiotherapist. . . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #doms #soreness #gym #injury #fitness #covid19 Recover Physiotherapy does not own the image used in this post. See more

21.01.2022 Online physiotherapy consults involve the use of digital devices or phones to deliver education, exercise and advice directly from a physiotherapist to you. . Although COVID-19 restrictions are beginning to ease in Australia, you may understandably still be hesitant to reach out to us. . Online physiotherapy consults are great for those who cannot access our services in person. Regardless of the reason, we are still here to support you and are happy to deliver services onlin...e. . Here are several benefits of online consults, as outlined by the Australian Physiotherapy Association (APA): It is safe, effective and easy to use It is convenient and can be done in the comfort of your home It is funded by Medicare and many private funds Telehealth is easily accessible on most devices You dont need to be tech-savvy to use it It can be used to assess new conditions or maintain treatment It is contact-free Your private information will never be shared without your consent There is lots of evidence that Telehealth is just as effective as face-to-face consults . . For more information from the APA (@physioaustralia), visit www.choose.physio/telehealth . Recover continues to offer face-to-face sessions and maintain optimal hygiene practices so that you stay safe. . Call us on 96605566 or visit recoverphysio.com.au for more information. . . . #recoverphysio #recover #recovery #physio #physiotherapy #physicaltherapist #covid19 #telehealth #apa #online #health #fitness #remote #remotephysio See more

20.01.2022 8th September is WORLD PHYSIO DAY! A day that Physiotherapists all around the globe celebrate & recognise our profession, and the role we play in our community to improve the health of our patients. . This year, in light of the COVID-19 outbreak, the theme is Rehabilitation After Severe Respiratory Illness, focusing on how physical activity, exercise and respiratory Physiotherapy can help people recover from the issues associated with respiratory illnesses, such as Corona... Virus. . Lets cheers to all the fabulous Physios we know, who help people get back on their feet after injury and illness . HAPPY WORLD PHYSIO DAY! . . . #worldphysioday #worldphysioday2020 #physiotherapy #physio #physiotherapist #physicaltherapy #physicaltherapist #helpingpeople #injuryprevention #injuryrecovery #injury #injuryrehab #illness #respiratorytherapist #respiratoryphysiotherapy #worldptday #covid19 #covid #coronavirus See more

20.01.2022 Have you been looking at your phone more than usual so you can stay connected to your friends and family? . Although its important to keep in contact during this time, constantly looking down at your phone can result in neck pain. . Text neck syndrome is a modern age term used to describe neck pain that occurs from excessive strain on the neck as a result of looking down at a device for prolonged periods of time.... . This can also result in headaches, upper back soreness and referred symptoms into your shoulders and arms. . In fact, the force on your neck when you look down at a 60 angle is >5x more than the force when you look straight ahead! (Swipe right for details) . It is important that you regularly break up long periods of device use to get up and move around. . . . . . . Neupane S, Ali Ul, Mathew A. Text neck syndrome-systematic review. Imperial journal of Interdisciplinary Research. 2017;3(7): 141-8. . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #textneck #health #covid19 #wfh #workfromhome @ Recover Physiotherapy See more

19.01.2022 Our exercise classes are coming back next week! . With the easing of restrictions, we are re-commencing our one-hour group exercise classes from the 22nd of June 2020. . There will be a maximum of 3 people per class as per social distancing regulations and strict hygiene measures will continue to be followed. The space will also be arranged to ensure safe exercising.... . Our hygiene measures include: Thorough wipe down of equipment before and after class Thorough wipe down of equipment prior to changing stations during the class Compulsory hand washing before class Temporary reduction in class numbers . If you are unwell, or have been in contact with a confirmed COVID-19 case, please notify the staff and remain at home to ensure the safety of other members in the class. . For more information: 9660 5566 recoverphysio.com.au . . . #recoverphysio #recover #physiotherapy #physicaltherapy #exercise #fitness #socialdistancing #covid19 #exerciseclass #pilates See more

15.01.2022 Is having a standing desk the only way to have a good desk set-up? Absolutely not! . If you are temporarily working from home and not entirely keen on investing on a standing desk, there are other ways to keep your body in top condition by adjusting your desk. . Ensure that your desk is approximately at the height of your elbows. If it is too high, you may tense up your shoulders and slouch. If it is too low, you may slump forward. Both of these commonly result in neck and ba...ck pain. . If your desk is too high, you can place a pillow on your seat. If it is too low, consider working on a different surface or use a lower chair. . A standing desk is useful for breaking up your sitting times while doing work. To mimic this, you can break up your sitting by walking around your house or going up and down the stairs every half hour. . . . . . Info: https://www.theage.com.au Picture: https://cdn.shopify.com//products/adaptdeskstand-600x600_2 #recover #physio #physiotherapy #physicaltherapy #recoverphysio #ergonomic #ergonomicdesk #wfh #workfromhome #health #lifestyle #wellbeing See more

15.01.2022 STOP RESTING TENDON INJURIES!!! . Injuries are generally highlighted by the presence of pain...and what most people resort to when they feel pain, is rest! If something hurts, we stop doing whatever makes it hurt, right?...Well, wrong answer!!! . Resting, or the immobilisation of an injured area, only really occurs with most fractures. In all other cases we need to modify the activity to maintain and build on the strength and range of motion of the injured soft-tissue structu...res, and the entire kinetic chain around the injury site. Research by, Jill Cook in particular, has shown that tendons REQUIRE LOAD for healing! Our tendons connect muscle to bone and are comprised of a highly organised hierarchy of collagen fibres, that are designed to exhibit high tensile strength. Mechanical forces are then vital to the functioning of these structures. In short - resting leads to weakness, weakness is a reduction in strength tolerance, and low tolerance to loads will increase injury risk. . So yes, even though sitting down and resting a tendinopathy will give you some immediate short-lived pain relief now...it is not addressing the underlying injury, it is not assisting the healing process, and it will not reduce the pain experienced when you return to activity. . Have a chat to your physio about the most appropriate ways to load your injured tendon, and discuss normal pain levels with movement. . #injuryprevention #injury #injuryrecovery #injuryrehab #rehabilitation #physicaltherapy #physio #physiotherapy #recovery #recover #tendonitis #tendon #tendinopathy #pain #movementismedicine #exerciseismedicine

14.01.2022 Glucocorticoid injections have been recommended to many with knee osteoarthritis. But so has physiotherapy! - A recent study looked into the long-term benefits of physiotherapy vs glucocorticoid injections... - At one year follow-up, participants who underwent physiotherapy showed greater improvements in pain levels and a greater reduction in disability! - Physiotherapy and exercise is proven to be a more effective and less costly treatment approach to knee osteoarthritis - Are you suffering from pain due to osteoarthritis? Give us a call at 9660 5566 today! - - - - Image:http://sitn.hms.harvard.edu//treating-knee-osteoarthritis/ - Deyle GD, Allen CS, Allison SC, et al. Physical Therapy versus Glucocorticoid Injection for Osteoarthritis of the Knee.N Engl J Med. 2020;382(15):1420-1429. doi:10.1056/NEJMoa1905877 - #recoverphysio #recover #physio #physiotherapy #physicaltheraoy #kneepain #osteoarthritis #arthritis #exercise #health #instahealth #health #rehabilitation #rehab

14.01.2022 Once upon a time, in a world before COVID-19 lockdown restrictions, there were places we called gyms. @f45_training_glebe was one of our local fitness studio communities that people went to in order to improve their physical and mental wellbeing. . As Physios, we all agree that movement is medicine, and therefore all injuries will require some form of exercise treatment to strengthen and activate dysfunctional structures for effective rehabilitation. However, sometimes, move...ment can create pain...and its generally at a time when we are pushing hard, increasing intensity, on a roll, and dont want to be impacted by injury! Its devastating when injury stops your ability to perform, especially when youre so close to a goal! . Prior to COVID-19 lockdown, our Physiotherapist @sarah_trifogli spent Friday mornings down with Team Glebe F45 members to answer questions and provide some advice to manage niggles and keep them as actively involved in the 8wk challenge as possible. The F45 community now have a great online training option, where their trainers are still able to push, monitor progress and prepare for the next 8wk challenge launching soon. . Although were all now exercising at home, and not in a gym...training injuries can still occur. Overload is still a factor. Recover Physio are still here to help and find ways to keep you active...exercise is still medicine! . #exerciseismedicine #exercise #f45 #f45training #teamglebe #f45glebe #recovery #recoverphysio #recover #physiotherapy #physiotherapist #physicaltherapy #trainingpain #pain #rehab #rehabilitation See more

11.01.2022 Dry needling involves the insertion of thin sterile needles into active myofascial trigger points (pain-sensitive knots in the muscle) to facilitate pain relief. . In this picture, you can see Sarah, one of our physiotherapists, treat Annie for forearm tightness and pain. . Several of our physiotherapists offer dry needling as an adjunct to exercise, advice and other hands-on treatments. ... . Call us on 9660 5566 for more information. . . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #dryneedling #acupuncture #health #pain #covid19 See more

11.01.2022 *** ITS GIVE AWAY TIME *** . With the weather warming up, and people becoming more active and setting some serious goals in the lead up to the summer season, @recoverphysio has teamed up with @sarie.trif_lifts & @thenewtritionco to give ONE lucky winner the chance to win a Spring Recovery Pack, valued at $269.85! . The prize includes... 1x large 90cm Foam Roller & rolling/release program 1x Kilogram Bag Cocoa Mudcake Protein Powder 2x Samples of Vanilla Cupcake Protein Powder 1x Small Protein Shaker, AND 1x FREE Physio Consultation with @sarah.trifogli (in clinic or online via Telehealth). . To enter, all you need to do is 3 simple steps... 1. Follow @recoverphysio & @thenewtritionco 2. Like this post 3. Tag 3 friends! . Each comment counts as 1 entry, and you may enter as many times as you like! Entries close midnight Thursday 24th Sept 2020 & the winner announced Friday 25th Sept 2020. . T&Cs apply. Australian residents only. Prize must be claimed by 31st Oct 2020. . : , .... , . , .... . #win #winner #prize #giveaway #giveawaycontest #competition #free #liketime #follow #recovery #recoveryispossible #recoverpack #recover #recoverphysio #physiotherapist #physio #physicaltherapy #foamroller #nutrition #protein #newtrition #healthylifestyle #health #fitness #fitspo #summervibes #summerbody #wellness #wellbeing See more

11.01.2022 It can be easy to disregard our mental health, especially during these stressful times. . Thats why we wanted to share a few fun facts from the Australian Physiotherapy Association regarding mental health. . 1. Mental wellness is as important as physical fitness.... . 2. Movement is good for your mental health. . 3. Mindfulness reduces stress. . 4. Mastering new skills give some sense of control during times of crisis and a sense of achievement. . 5. Meaning has been linked to resilience and better mental health. . Find their full article here: https://australian.physio//five-facts-about-mental-health- . . . #recoverphysio #recover #physio #covid19 #mentalhealth #health See more

11.01.2022 Everyone loves sleep but ironically we dont get enough of it! . A recent study showed that sleeping <7 hours a day for 2 weeks increases risk of injury in endurance athletes by 51%. . This may be due to reduced motor and cognitive function, impaired immune response and poor micro-trauma healing.... . Injuries can have a massive impact on an athletes career and can reduce quality of life. . So what are you waiting for? Go and get some sleep! . . . Johnston, R et al (2019). General health complaints and sleep associated with new injury within an endurance sporting population: A prospective study. Journal of Science and Medicine in Sport, Volume 23, Issue 3, 252 - 257 #recoverphysio #recover #physio #physiotherapy #physicaltherapy #sleep #injury #injuryprevention #injurymanagement #sportsinjury #exercise #health #covid19

10.01.2022 Is your computer/laptop screen set at an appropriate height? . Whether youve been binge watching Netflix or working from home during this quarantine period, it is important that your screen is positioned so that aches and pains dont come your way. . The general rule is to position your screen so that the top is at your eye level. This allows your eye line to fall slightly below this point. The screen should also be 40-60cm away from your face.... . Stacking books underneath your laptop or monitor is an easy way to raise your screen height. For laptops, a separate keyboard is advised. . Remember, regardless of your good posture, it is important to break up your sitting and move around every 30 minutes or so! . . Information: http://www.theage.com.au//a-step-by-step-guide-to-ensuring Picture: https://notsitting.com/proper-height/ . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #covid19 #wfh #ergonomics #workfromhome #health #work #netflix #computer #laptop See more

10.01.2022 Are you working from home, like our physio Annie, and finding it difficult to get up and exercise? . Although different in nature, the world has been going through a separate health issue for many years... physical inactivity. In fact, 3.2 million deaths per year are due to unhealthy lifestyle behaviours. . With many of our opportunities to be physically and socially active temporarily suspended, it is now harder than ever to break up sedentary behaviour.... . Fortunately, research has shown that taking as little as 4000 steps per day at any pace significantly improves long-term health. You can achieve this by breaking up sitting times frequently to walk around your living space! . There are also ample online exercise programs and classes that can be completed in the comfort of your own home. . Sit less, move more. . Call us on 9660 5566 for more information about how we can help you exercise from home. . Hall G, Laddu DR, Phillips SA, Lavie CJ, Arena R. A tale of two pandemics: How will COVID-19 and global trends in physical activity and sedentary behaviour affect one another?. Progress in Cardiovascular Diseases. 2020 April 8. . . . . . #physiotherapy #physio #covid19 #sedentary #physical #inactivity #exerciseismedicine #exercise #exerciseathome #physicaltherapist #global #health #healthylifestyle #healthyliving See more

10.01.2022 Sciatica is term that a lot of people use to describe any nerve pain into the leg. More specifically, Sciatica is an older term that is now better known as radicular pain, in the L4-S1 dermatomal distribution from the lumbar spine and is often caused by a disc bulge or spinal stenosis. This nerve pain is often described as a sharp, shooting, burning or deep ache. It more commonly is unilateral (down one leg) and can be more uncomfortable than the actual back pain. . Radicular... pain is another way of saying "nerve irritation", and Physiotherapists are able to assess the structures and nerve pathway involved, based on your symptoms and pain pattern (dermatome), so most patients do not actually require diagnostic imaging. A radiculopathy then refers to a nerve compression where weakness and other neural deficits are present, at which point a scan or referral to a neurologist may be needed, but have a chat to your physio about how to start addressing your pain and symptoms. . Research shows that there are similar outcomes following non-pharmacaological (education & exercise) treatment and surgery for both radicular syndromes and radiculopathy at 12months. Spinal injections are controversial, with some experiencing short term pain reduction, however these results are hit & miss, and short-lived. Some research shows that surgery MAY shorten the duration of symptoms in conditions such as stenosis, but there is also no high-quality evidence claiming it to be superior to Physiotherapy approaches in the long run. . If you are experiencing radicular pain, have a chat to your physio about a treatment plan. . Jensen, R. et al (2019). Diagnosis & Treatment of Sciatica. BMJ 367:16273.doi: https://doi.org/10.1136/bmj.l6273 See more

10.01.2022 A short list of reasons as to why Physiotherapists are an essential service within our community...especially right now! . 1 Everyone experiences pain...everyone! 2 The more injuries we can address, the less people need to unnecessarily burden GP Clinics & Emergency Departments with MSK issues, during this busy & risky time. 3 We understand musculoskeletal (MSK) function & pain patterns more than anyone, meaning we can more accurately diagnose & treat, all whilst reduci...ng the need for unnecessary & expensive scans/injections, keeping you away from hospitals. 4 We assist in rehabbing injuries correctly to postpone or eliminate the need for surgical intervention...again, keeping hospital beds & doctors free for COVID requirements. 5 Educating people on home office set up and home exercise can reduce the risk of pain and injury resulting from poor technique - minimising disruption to your life & routine. 6 With everyone thrown out of normal routine (now working & training from home), as well as experiencing increased stress, anxiety & fatigue, people are currently experiencing higher rates & perceived intensities of pain....yes, thats right, stress increases pain! 7 Keeping people strong, conditioned, educated & active NOW will reduce FUTURE rates of comorbidities & degenerative conditions, such as osteoporotic fractures, especially in the elderly populations. 8 Rehabbing MSK injuries properly will allow people to successfully return to their chosen activities when everything returns (and reduce overuse injury development). 9 Hospital Physios are highly efficient at dealing with respiratory conditions, and are a vital part of the COVID front-line team to ventilate & suction patients right now. Were required to pass all hand hygiene & PPE protocols to graduate uni placements...so if nothing else, we can teach you to wash & sanitise your hands properly. . #repost @sarie.trif . #physiotherapy #physio #physicaltherapy #physiotherapists #medicalprofessionals #healthcare #helpingothers #helpingpeople #washyourhands #covid #essentialworkers #essential #staystrong #alliedhealth #savinglives #help See more

09.01.2022 Are you concerned about your knee pain? . In a study released earlier this year, 115 individuals (230 knees) were screened for knee damage. 50% of these knees had moderate or severe cartilage damage and 30% had meniscal tears. In fact, 97% had some form of structural damage. . HOWEVER, NONE OF THESE INDIVIDUALS HAD KNEE PAIN.... . What can we take from this? When we see clients with knee pain, we encourage conservative measures as surgery to fix any 'damage' may not actually be effective in resolving symptoms. In fact, surgery may worsen outcomes and prolong recovery. . Horga LM, Hirschmann AC, Henckel J, Fotiadou A, Di Laura A, Torlasco C, DSilva A, Sharma S, Moon JC, Hart AJ. Prevalence of abnormal findings in 230 knees of asymptomatic adults using 3.0 T MRI. Skeletal Radiology. 2020 Feb 14:1-9. . #pain #kneepain #knee #physiotherapy #physio #physicaltherapy #injuryprevention #injuryrehab #injuryrehabilitation #recovery #recover #recoverphysio #exerciseismedicine #strength #kneerehab See more

09.01.2022 Recover Physiotherapy are on the search for an exceptional individual to join our team! . The role is suitable for an experienced Medical/Physiotherapy receptionist with a minimum of 2yrs experience and a smile! . If this sounds like you, head to the link below and submit your application!... . https://www.seek.com.au/job/50417433 See more

08.01.2022 I spend just as much time doing goal setting activities with my patients, as I do going through the pathology of their injury and their rehab journey...why? Because completing the rehab, and working towards pain-free movement is an important goal during the injury stages. Setting specific tasks and deadlines to achieve certain levels of performance allows patients to visibly measure their improvements, and stay motivated to put in the required effort to rehabilitate properly.... . I'm sure you've all heard of the SMART acronym before. But have you really taken the time to think through each element in detail. Whether it be a weight loss goal (like the examples listed) or a rehab goal, a sports performance goal, a study goal or a work related goal...its all the same! We need to not only have access to resources or education that allows us to track progress - but we also need to make sure each goal is adequate and appropriate for what we can handle. Research has clearly shown that the repeated exposure to failed goals is linked to increased stress, anxiety and depression, and reduces future motivation for achieving and reaching goals. Each slide here shows a break down of things to consider when setting a new goal. . If you need a push in the right direction, speak to your health professional, trainer or boss and find a starting point! . #goalsetting #motivation #goals #smart #rehab #rehabilitation #injuryprevention #injury #injuryrecovery #injuryrehab #recovery #recoveryispossible #recover #physiotherapy #physio #physiotherapist See more

08.01.2022 Has soccer season been postponed due to the spread of COVID-19? You should try FIFA 11+! This is a free program that aims to prevent lower limb injuries and has substantial evidence to back it up. This way, when soccer starts, you'll be ready to go. A study by Al Attar et al. (2017) showed that doing FIFA 11+ before and after a training session significantly reduced lower limb injuries in male amateur soccer players. ... Will you bring this program to your soccer team? Al Attar WS, Soomro N, Pappas E, Sinclair PJ, Sanders RH. Adding a post-training FIFA 11+ exercise program to the pre-training FIFA 11+ injury prevention program reduces injury rates among male amateur soccer players: a cluster-randomised trial. Journal of physiotherapy. 2017 Oct 1;63(4):235-42. For your free copy, visit https://www.yrsa.ca//uploads/2019/11/pdf/Fifa11/english.pdf #recovery #recover #physiotherapy #physio #rehab #sport #pain #physicaltherapy #physiogram #fifa11 #soccer #progress #injuryprevention #injury #injuryrecovery

08.01.2022 A warm-up is broadly defined as preparing the body for exercise. . Warm-ups increase muscle temperature and blood flow, thus reducing risk of injury. . We recommend a 5-15 minute warm-up that replicates the movements required to play your sport.... . There is strong evidence to support sports-specific programs e.g. FIFA 11+, which prevents lower limb injuries in soccer players. . . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #injury #fifa11+ #injuryprevention #soccer #covid19 See more

06.01.2022 Is your chair set-up causing you discomfort and pain? Dont suffer, heres how you can adjust it! . Your chair should be at a height so that your knees are parallel or slightly lower than your thighs. . Your feet should easily rest on the ground. If youve raised your seat and cannot place your feet on the ground, simply use a few books or a foot rest to support your feet.... . You are less likely to slump if you have a chair with a back rest. For additional lower back support, you can roll up a towel and place it at the arch of your back (swipe right for picture). . Even with this set-up, staying in any one posture for too long is not advised. Make sure you get up and move every 30 minutes or so! . . . . . . Picture: https://www.ergolink.com.au//I/blog/ergonomic_chair_1_.jpg https://chairsfx.com//uploads/2020/04/temporary-lumbar-sup . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #wfh #workfromhome #health #chair #ergonomic #ergonomics @ Recover Physiotherapy See more

06.01.2022 If you have osteoporosis is it safe to exercise? Absolutely! . The Grade A evidence for osteoporosis management is: 1. A tailored falls prevention program 2. Regular weight-bearing exercise... . Weight-bearing exercise is essential as your bones will become stronger in response to the load you put them through. It is important to note that although swimming and cycling are great for fitness, they do not improve bone density. . The right kind of exercise for improving bone strength include: . 1. Weight-bearing exercise: brisk walking, jogging, skipping, tennis, dancing, stair walking . 2. Progressive resistance training: using weights, gym equipment or body weight to increase muscle mass and bone strength . . High-impact activity is not recommended for those with a high risk of falls. . For more information, visit osteoporosis.org.au . . . #recover #recoverphysio #recovery #physio #physiotherapy #physicaltherapy #osteoporosis #bonedensity #exercise #health #fitness #strength #running #dance #tennis #covid19 See more

05.01.2022 We are so excited that gyms are opening later this week (in NSW)! Over this COVID-19 period, many people have been unable to train as they previously were. It can be very tempting to jump on every machine and lift the same load you did prior to lockdown. Unfortunately, overloading your bodys muscles and tendons are a common reason for injury in gym-goers.... This is because your bodys muscles and tendons have not been loaded adequately for an extended period of time. This leads to a reduction in the strength of the muscles and tendons, making it harder to move a load that may have been previously easy. A sudden increase in load (when these structures are not ready for it) can lead to injury. Therefore, remember to gradually increase your training load, whether it be resistance training or cardio! Also, remember to follow your gyms hygiene protocol and maintain social distancing so that gyms can stay open! Recover Physiotherapy does not own the image used in this post #recoverphysio #recover #physio #physiotherapy #physicaltherapy #exercise #gym #train #health #cardio #covid19 #gymsreopen #fitness #injuryprevention

05.01.2022 We've gone virtual! - Everyone at Recover is so excited to be able to offer virtual physiotherapy appointments! - What are we offering?... - Assessments: Consults regarding any injuries, pain or concerns. If you're not experiencing any of these, we can also offer strategies and programs to prevent injuries and improve function! - - Supervised exercise sessions, rehab plans and home exercise programs: Exercise programs specific to YOUR needs and goals. This is all based on the results of our assessment. Our therapists can work with you to develop a program based on your home space and available equipment. - - Education and advice: Our physios can guide you through the process of recovery and any issues you are dealing with. - Visit our website or call (02) 9660 5566 to book in with one of our physios! - - - #physicaltherapy #physiotherapy #physio #online #consulting #safetyfirst #stopthespread #covid_19 #telehealth #heretohelp #injuryprevention #injurymanagement #injury See more

04.01.2022 With more people working from home at the moment, experiencing more stress, and being thrown out of normal exercise routines...we have seen an increase in back pain. . Desk ergonomics is one area we can assess in terms of optimising your position throughout the day. However, our biggest tip during this time...is to get up and move! . Long story short, sitting for long periods of time, possibly in a chair that is not adjusted to your specifications, allows for prolonged poster...ior disc pressure, reduction of glute muscle activation, and shortening positions for the hip flexors. This can be aggravating and lead to lumbar pain and stiffness. . Our physio @physio.rob demonstrates 3 simple lumbar spine extension exercises that you can do at home to shift disc pressure, switch on glutes and lengthen hip flexors. Pic 1. Wall Sag - a supported loaded extension position in standing. Place your hands on the wall, feet approx 15-25cm from the skirting, and drop the hips in towards the wall. Repeat for approx 20reps every 1-3 hours. Pic 2. Cobra - a prone unloaded extension exercise on the floor. Repeatedly push the head & chest up with the arms, allowing the hips to stay on the floor so the lower back can arch. Complete 20reps as often as possible. Pic 3. Standing loaded extension - place your hands at the back of your pelvis, squeeze glutes through and lean backwards, folding each vertebra over the hands whilst keeping knees straight. Repeat 20reps every 1-2hrs. . For more information on back pain and additional movements to help you get through your #wfh day, please contact the clinic to speak with any of our Physiotherapists. . (02) 9660 5566 [email protected] . #physicaltherapy #physiotherapy #physio #rehabilitation #rehab #injury #injuryprevention #pain #backpain #help #extensions #lowbackpain #recovery #recover See more

04.01.2022 At Recover, weve had an influx of kids with injuries from returning to sport after lockdown . This may be due to: 1. Less activity during lockdown 2. Replacing team sports with running... 3. Sudden re-introduction of competitive sports . Although your child may have been able to do this level of physical activity previously, a sudden increase in activity will cause overload on the bodys muscles and tendons. . This overload results in overuse injuries which can reduce your childs capacity to return to previous sports. . You can prevent these injuries by: 1. Introducing sports one at a time 2. Starting at a reduced intensity 3. Gradually increasing intensity . . . . #recoverphysio #recover #physio #physiotherapy #physicaltherapy #injury #health #kids #youth #lockdown #covid19 #returntosport #rts See more

03.01.2022 Anterior cruciate ligament (ACL) ruptures are a common knee injury, especially in young athletes. The ACL plays a big role in knee stability and ruptures are typically followed by reconstructive surgery. However, research has shown that 52 - 56% of patients who choose rehab over surgery have successful outcomes after 2 years! (1) - A study in 2019 following with patients who chose rehab over surgery (2). At 2-year follow-up, 54% patients had a favourable outcome, 12% had unfa...vourable outcomes and 34% underwent delayed reconstruction. - The study concluded that a large range of factors, including age, sex and self-reported symptoms and function should be considered when deciding on reconstructive surgery. - We can also be confident that patients with an ACL rupture can have a successful outcome if they choose not to go ahead with reconstructive surgery! - Photo:https://www.drjensbuelow.com.au/the-road-to-recovery-post-/ - (1) Grindem, H., Eitzen, I., Engebretsen, L., Snyder-Mackler, L., & Risberg, M. A. (2014). Nonsurgical or Surgical Treatment of ACL Injuries: Knee Function, Sports Participation, and Knee Reinjury: The Delaware-Oslo ACL Cohort Study.The Journal of bone and joint surgery. American volume,96(15), 12331241.https://doi.org/10.2106/JBJS.M.01054 - (2) Grindem, H., Wellsandt, E., Failla, M., Snyder-Mackler, L., & Risberg, M. A. (2018). Anterior Cruciate Ligament Injury-Who Succeeds Without Reconstructive Surgery? The Delaware-Oslo ACL Cohort Study.Orthopaedic journal of sports medicine,6(5), 2325967118774255.https://doi.org/10.1177/2325967118774255 - - - #recoverphysio #recover #physio #physiotherapy #physicaltherapy #kneepain #kneeinjury #kneerehab #kneerehabilitation #acl #aclinjury #aclsurgery #aclreconstruction #exercise #health #instahealth #health #rehabilitation #rehab #aclrehab #aclrehabilitation

01.01.2022 A quick, cheap and easy way to add some lumbar support to your sitting activities, is to use a rolled up towel in the small of your back. . This can assist with sitting posture and help to reduce pain in loaded flexion positions, especially for those required to sit for prolonged periods of time during work or whilst driving. . Remember to still get up and move around as much as you can through out the day, but this might also help.... . #physiotherapy #physio #physiotherapist #backpain #lowerbackpain #recovery #recover #pain #injuryprevention #injury #sitting See more

01.01.2022 hands up if youve ever rolled an ankle?? . Ankle sprains are one of the most common sport related injuries, especially in games such at netball, basketball, football & soccer. Ankle sprains can range from mild to severely painful, bruised, swollen and debilitating for months! . The ankle has a number of ligaments that create stability around the joint. An ankle sprain generally results in some structural damage to one or several of these ligaments on the medial and lat...eral sides, which can lead to an ongoing instability and increased risk of re-injury. For this reason, it is important that we retrain this balance, coordination, strength and stability of the surrounding soft-tissue structures through rehab exercises, to ensure that the joint is as strong and stable as possible. . @physio.rob is demonstrating a single leg balance, on a folded towel. The aim of this exercises is to improve balance and proprioceptive feedback, on a surface that is a little more unstable than the hard ground. . #physicaltherapy #physio #physiotherapy #rehab #ankle #ankleinjury #anklesprain #anklepain #pain #injury #injuryprevention #injuryrecovery #injuryrehab #recovery #recover #recoverphysio #glebe See more

01.01.2022 I know, I know...sometimes physio rehab exercises seem mundane, repetitive and boring...especially in comparison to the excitement that comes from high performance sport skills! . However, this is where we need to shift focus, mindset and language. . Rehab exercises may not have that big adrenaline rush like a heavy lift or a fast sprint, but they do serve a significant purpose at the time, and are there as a means to get you back to those highly fun and exciting activities t...hat you would prefer to be doing. . Here are some tips to help you stick to your rehab.. 1. Include it as a movement activation warm up before your gym workout and training - this was it is a part of your existing movement routine. 2. Set aside a small amount of time that you call self-investment, add a value to that rehab that reinstates the importance of completing it, for your goals. 3. Keep a short journal or tick box system to keep yourself accountable - you can even take this to your physio if you want to show your compliance! 4. Get the kids or other family members involved - young kids love to mimic what you do, so make it a game! It will be good for them too! 5. If all else fails, set alarms/reminders on your phone . Instead of thinking mundane, repetitive and boring, think important, valuable & substantial! In the end - it is what YOU make it, so make it fun! . #rehab #rehabilitation #injuryprevention #injuryrecovery #injuryrehab #injury #pain #physiotherapy #physio #physiotherapist #recovery #recoverphysio #rehabexercises