Redfern Physiotherapy & Sports Medicine in Redfern, New South Wales | Alternative & holistic health service

Redfern Physiotherapy & Sports Medicine

Locality: Redfern, New South Wales

Phone: +61 2 8068 5158

Address: Ground Floor, 140 Redfern St 2016 Redfern, NSW, Australia

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

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• Medical and health
• Massage service
• Physical therapist
• Alternative & holistic health service
• Nutritionist

25.01.2022 Research has shown that massage has a positive influence on reducing stress. https://bit.ly/3dd3QkC

25.01.2022 Is your fat pad causing your pain? What is the fat pad? The fat pad is a mass of fatty tissue that lies below the kneecap (patella) and behind the patellar tendon. Fat pad impingement can occur when the fat pad becomes swollen and inflamed due to a direct blow, hyperextension injury or chronic irritation. ... If youre experiencing pain at the front for your knee, it could be caused by the fat pad. As the fat pad sits within the knee joint, other causes of pain can simply be from walking and prolonged sitting. Taping to help offload the fat pad can be highly effective in allowing the pain to settle and enable people to return to activities in a safe and effective manner. Check out our website to book your next physio or sports massage appointment #redfernphysio #elastoplast #taping #reducepain #fatpad #kneepain #knee #pain #relief #strapping #elastoplastanz #physio #physiotherapy #massage #sportstrainer #strapper #painmanagement #exercise #returntoexercise

24.01.2022 Heartbreak No matter how many times you experience a defeat it never gets easier. But boys you made everyone so proud - #neversurrender ... To everyone that was in the 2020 bubble reflect on all the sacrifices and achievements & Never underestimate the accomplishment ! Speedy recovery to all the injuries let’s get ready for 2021 #southsydneyrabbitohs #headphysio #2020 #redfernphysio #medicalteam #sportsmedicine #nrl #athletes #highperformance #unlucky #beproud #focus #drive #goals #dreams

24.01.2022 We've put together a chart which you can download at the following link https://bit.ly/2ToCFu4

24.01.2022 DEADLIFTS With things returning to a normal fitness regime we are seeing some back related issues from people deadlifting The key to a strong and safe deadlift is all in the positioning before you lift the bar from the ground and the 2 important moves for ensuring this is the hip hinge and squat.... Start with your feet hip width apart, knees soft and break at the hips shifting your glutes back and loading the hamstrings. When this movement reaches maximum tension you should begin squatting down towards the bar. In conjuction with the bar being placed over the midfoot, your body should be in the perfect position and balance to explode straight up from the floor whilst maintaining a neutral spine. For more tips on recreating your lifts for maximum safetly and optimal technique book in with one of our friendly Physiotherapists and get your training back on track. #deadlifts #technique #redfernphysio #physioprogram #rehab #injurymanagement #physiotherapy #treatment #fitnessgoals #hiphinge #squat #injuryprevention

24.01.2022 TURF TOE Turf toe is a term given to an injury to the bottom surface of the big toe joint, known as the plantar metatsrsaophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe is forced into hyperextension. This motion typically injures the joint capsule and ligaments on the bottom side of the foot. ... Here are a couple of early stage rehab exercises to get the joint moving as early movement within painful limits it’s crucial! toe curls- try curling the toes with a towel underneath, keeping the heel on the ground. big toe lifts- sitting or standing keep the foot flat and gently lift up your big toe working through your comfortable range #turftoe #rehab #injury #rehab #bigtoe #redfernphysio #range #physiotherapy #bigtoes #fix #rangeofmotion #toelifts #hyperextension @johnhut

23.01.2022 C H R I S T M A S H O U R S Christmas Eve - 7am to 5pm Christmas Day - Closed Saturday 26th December - Closed... Monday 28th December - Closed New Years Eve - 7am to 6pm New Years Day - Closed Limited spaces available so to avoid disappointment please give us a call or book online. Reminder we can do gift vouchers to spoil the ones you love too ** please if you have been to a hot spot or feeling unwell. Get tested before coming to your appointment. If we need to we c an reschedule the appointment. Thank you for understanding

23.01.2022 Eccentric Training why do we use it? Eccentric movement’ refers to a muscle contracting whilst it is lengthening. On the contrary, ‘concentric movement’ is when a muscle is contracting whilst shortening. Eccentric training is commonly used to treat tendinopathies, hamstring strains and for preventative purposes in a wide array of sports.... Research has suggested that the implementation of eccentric exercises for the treatment of common injuries such as Achilles and Patella tendinopathies can help to significantly decrease pain levels, improve function and increase tendon strength. It is suggested that this is achieved by increasing the muscle strength at longer lengths by exposing the tendon to a greater load, and therefore progressively being able to withstand loads that could have caused the initial damage. Blog post can be found on our website Link https://www.redfernphysio.com.au/eccentric-training-use/ . #eccentrictraining #redfernphysio #physioprogram #rehab #injurymanagement #physiotherapy #treatment #eccentric #preventative #linkinbio #website #tendinopathy #sportsinjuries #athletes #performance #decreasepain #blogpost #information #education #learnthemeaning

23.01.2022 C A L C I U M is one of the most important nutrients for human health. It is critical to maintain healthy bones and teeth as well as muscle function. Inadequate intakes of calcium long-term can result in calcium being leached from your skeleton, weakening your bones and eventually leading to osteoporosis. So how much calcium do we need daily and what foods can we get it from?... Recommendations vary depending on age and gender. Currently, teens need 1,300mg daily as do females over 50 and males over 70. All other adults require 1,000mg daily. Most of us know that dairy is a great source of calcium but there are so many other foods that can be worked into your diet to reach your daily intake such as those above Also still running the 4 Pack deals! New and existing client packages Call 80685158 to book and secure your package of health #calcium #tofu #leafygreens #broccoli #wellness #health #healthandperformancecollective #eat #calciumforlife #nutsandseeds #nuts #seeds #sardines #fortified #fortifiedbread ##dietitian #eating #foodintake #dietitiansofinstagram #calciumfoods #calciumrichfoods #healthychoices

22.01.2022 Congrats to both the U17 & U19 junior pathways trial match teams yesterday against central coast roosters South’s won both trials (17s and 19s) and were kept on the paddock by our very own @redfernphysio Benny & John. ... #redfernphysio #southsjuniors #nrl #pathways #physiotherapy #sportstrainer #elastoplast #taping#gameday #trialmatch #firstaid #pregameprep #gatorade #strapping #letsgoboys #rugbyleague #weekendsport #winners

22.01.2022 This advice leaflet explores 12 nutrients that are key to building a healthy immune system https://bit.ly/2COeEI2

21.01.2022 Jump over and check out the newest member of the family .... opening soon in Alexandria

21.01.2022 Why do I feel worse after a massage ? I have Muscle Aches or a sensation of Fatigue? #Repost @pinpoint_sports_therapies Sydney, Australia... Throw to when hayley could tra b el with teams. Masters World Cup in Cape Town with Cricket Australia Naturally, your muscles are going to feel some soreness after a massage, since this penetrates the uppermost layers of muscle. The technique carries blood and nutrients to your muscles while eliminating toxins. After stimulating muscles that you may not usually use, you might experience delayed onset muscle soreness. #DOMS Muscles will then feel relaxed, potentially causing fatigue or muscle aches. This is a physical response to the inflammation as your body heals. Any pain or discomfort felt after your appointment should only last a few days. So if discomfort continue make sure to notify your therapist. #stayinthegame #selfcare #performance #sportsmassage #redfern #massage #wellness #mentalhealth #bloodflow #circulation #benefits #prevention #reducecellulite #achesandpains

21.01.2022 In house sports therapist Hayley has driven to Victoria to spend her first chrissy home in nearly 15years. She will return to clinic Dec 31st if current situations stay controlled. While she is away Eva is picking up some extra hours- limited space available so get in quick

20.01.2022 The impact of lifting on the pressure in your spine is surprisingly noticeable https://bit.ly/32L0BgD

20.01.2022 KNEE POSITION IN A SQUAT Knee valgus (knees collapsing inwards) is a common compensation we see during a squat. This can indicate a variety of things such as underactive glutes, poor hip or ankle mobility, poor loading patterns and collapsing through the arches of the foot.... Try focus on the knee positioning in relation to the toes. Image 1 - knees collapsing inwards and fall inside the big toe. Image 2 - knees tensioned outwards and in line with toes 3-5. This will begin to activate the gluteus medius during a squat and is a great way to start to correct this common misalignment. . . . #squat #toes #feet #physio #knee #kneevalgus #mobility #activation #dropitlikeasquat #alignment #fit #physiotherapy #redfernphysio #position #squats #physiotherapist #fitness #movementismedicine See more

19.01.2022 Today is World Physiotherapy Day A day to acknowledge the incredible role Physiotherapists play in our community with patients from all walks of life. Physiotherapists have a key role in helping people achieve their injury rehabilitation and movement goals, in order to improve quality of life. We practice evidence based and patient centred care to help achieve the best outcomes.... Here at Redfern Physiotherapy we love what we do and love helping the people in the community to achieve their health and rehabilitations goals! #Physiotherapist #worldphysioday #community #Helpingothers #physio #wellness #health #fitness #rehab

19.01.2022 Explaining some of the benefits of massage https://bit.ly/3dd3QkC https://bit.ly/3nfuTjw

19.01.2022 WHERE TO PLACE THE BAND? Crab walks are a great exercise to assist with activation of muscles around the hip & is commonly prescribed with the assistance of a theraband. But where should I place the band? ... A recent study (Lewis et al, 2018) found that band placement around the arches of the feet generated the highest amount of gluteal (buttock) activity without increasing TFL activity when compared the band placement around the knees or ankles. #redfernphysio #peaches #gluteactivation #ptp #theraband #exercise #therabandworkout #rehab #gluteactivationexercises #crabwalk #tfl #knees #ankles #injuryprevention

18.01.2022 It contains a range of breathing exercises you can do to strengthen your lungs and build lung capacity. There are also some games you can play to keep it fun! Download the leaflet at this link https://bit.ly/3iXAQPs

18.01.2022 Welcome to our 2nd massage therapist EVA starting at @redfernphysio clinic nov 2nd. learn more about Eva here After completing a 3 year course at the school of Massophysiotherapist Enrico Fermi in Perugia (Italy) in 2015, Eva gained experience and knowledge working in private centres, being actively involved in evaluation plans and assessments, and specialising in remedial massage and hydrotherapy.... In 2017 Eva decided to challenge herself by leaving Italy to live in Australia and learn English. Falling in love with the country, she decided to study remedial massage at the NSW School of Massage Therapy obtaining her Diploma in 2019. Since then she has worked in different private clinics, and has been privileged to work with professional sporting teams including: Souths Sydney Rabbitohs Canberra Raiders Brisbane Broncos Australian Jillaroos Junior Kangaroos Australian Kangaroos NRL Indigenous and Maori All Stars NSW Cricket Sport has always been a big part of her life, starting swimming when she was 3, followed by fencing and horse riding. As a teenager she started getting close to contact sports practicing Wing Chun Kung Fu in Italy, and competing in the 4th World Wing Chun competition at the end of 2016. Since being in Australia, she discovered Rugby League and feels a special attachment to the team that has the same colours of her home town in Italy: Red and Green! #remedialmassage #sportsmassage #massage #nrl #redfernphysio #massagetherapy #massagetherapist #sydneytherapist #athlete #rehab #highperformance #recovery #welcome

18.01.2022 What can you expect from an appointment with a DIETITIAN ? An initial appointment is 45 minutes long and is all about getting to know you. Youll be asked about your medical history, lifestyle, current diet and your what you want to achieve from seeing a dietitian. This will help you leave your appointment feeling confident and supported with a nutrition plan tailored to you.... Follow-up appointments will be 30 minutes long and will involve reviewing your progress. Adjustments and new strategies will be added to your nutrition plan to ensure that you continue heading in the right direction towards your goals. The number of follow-up appointments you will need depends on what you are wanting to achieve and how much support you are requiring. To make an appointment with our dietitian, @fionak__dietitian jump online www.redfernphysio.com.au or give us a call on (02) 8068 5158. . . . #healthyrecipes #health #lifestyle #dietitian #diet #healthandwellness #wellness #eat #eatsmart #foodforfuel #energy #performance #nutrition #nutritiousdelicious #eattherainbow #redfernphysio #sydney #instafood @ Sydney, Australia See more

18.01.2022 THORACIC MOBILITY Optimising thoracic rotation (turning through the mid back) allows us to improve breathing patterns, improve shoulder and neck mobility and reduce overall spinal tension. Strength is also an important factor to address when improving thoracic spine mobility, as it helps to contract muscles whilst improving the ability for the joints to move freely. ... Using some common pieces of equipment that most of us have (foam roller & resistance band) we can begin to perform this great thoracic rotation drill! Tips: 1. Ensure the knee in contact with the foam roller is pushing inwards and never loses contact 2. Ensure the forward hand (in this case the right) is always in contact with the wall whilst the other rotates 3. To challenge yourself, start with your hands closer together to increase band tension. #thoracicmobility #redfernphysio #rotation #spinemobility #resistancebands #physio #rotate #mobility #exercise #redfernsydney #posturecorrection #stopslouching #stiffness @bennyjnr

18.01.2022 Hows your Christmas shopping going? If you are still struggling for ideas how about angift of wellness. With a week until Christmas a voucher is the perfect gift.... We have 2 massage therapists cover times all throught the week monday to saturday, AM to PM Give us a call to sort your voucher 02 8068 5158 Or email [email protected] #massagevoucher #giftofhealth #massagebenefits #remedialmassage #sportsmassage #selfcare #wellness #gift #voucher #massageoil #redfernphysio #sydneymassage #stayinthegame #health #lifestyle #christmas #christmasgifts #christmasiscoming #christmastime #2020

17.01.2022 Womens Health With the stress the current COVID-19 environment has placed on everyones lives, its more important than ever to look after your heath and wellbeing. This week is Womens Health Week a great reminder to check in on your health and continue making positive changes to last a lifetime. ... Our dietitian, Fiona, is passionate about womens health and can help support you to make healthier choices. To find out more about pricing and current dietitian specials jump online www.redfernphysio.com.au or give us a call on (02) 8068 5158. . . . #womenshealth #redfernphysio #healthandperformancecollective #dietitian #fodmapdiet #wellnessjourney #health #food #dietitianlife #guthealth #digestion #preventativehealth #wellnesss #eattherainbow #eatingdisorderrecovery #eatplants #sydneydietitian #healing #selfcare #womenshealth

17.01.2022 Squats, lunges, deadlifts, step ups and calf raises all help to increase strength https://bit.ly/3aK3hxv

17.01.2022 There may be a few surprises in there. You can download this leaflet and the other resources at the following link https://bit.ly/2Ru490n

16.01.2022 Called proprioception, balance training can improve your risk of injury by 45% https://bit.ly/2FvtNyX

16.01.2022 / WHO DO YOU SING FOR? With the A League Season now back in full swing there is one VERY Important match this weekend! The Sydney Derby Of Course!!... The big question is? WHO DO SING FOR? Will Sydney FC maintain their derby dominance ? Or Will The Western Sydney Wanderers produce an upset? GO THE MIGHT SKY BLUES! thanks @thealeague__ @aleague Fair to say one of our newest physios is a big "footy" fan @antozphysio #aleague #soccer #football #sydneyderby #whodoyousingfor #sydneyfc #westernwanderers #redfernphysio #sydney #sportlife #sportsman #competition #sportstrainer #physio #physiotherapist #athletes #goodluck

16.01.2022 Meet our REHABBER James! James is well known in the clinic as he always brings a big smile with him on every visit. After injuring his lower back in the gym, James wanted to return back to his training as soon as possible but also in a safe manner. He has been extremely proactive with his rehabilitation by coming in on a weekly basis to get it done Even coming in on the weekend! Now thats commitment ... By following a strength and mobility program, James is back doing the things he loves. This includes playing golf with the interest of adding in some hoops practice Well done James! #rehablegend #strength #mobility #golfchampion #committed #massage #physio #rehab #health #fitness #backpain #nomorepain #movement #mobilitytraining #instadaily #redfernphysio #rehabprogram #prevention

15.01.2022 Here are some ideas and you can find more at the following link https://bit.ly/2HbxCLa https://bit.ly/2HbxCLa

15.01.2022 The set of leaflets at the following link includes one on key nutritional components you should try and build into your daily diet to stay healthy during this time https://bit.ly/3aSaoE4

15.01.2022 https://bit.ly/3b7fg8k

15.01.2022 Part 2 of our reconstructing the major lifts. This time we will be looking at the squat. As with deadlifting, the key to a strong and safe squat is all in the positioning and even distribution of your weight. When starting a squat it is important to engage the posterior chain (glutes & hamstrings) using a hip hinge.... Push your hips backwards slightly and bring your chest forward. Once the hips are engaged you can descend into the squat. In order to produce efficient strength and power during the squat you should maintain the centre of gravity (usually the bar) directly over the middle of the feet. With light weights or even body weight squats the centre of gravity is the middle of your stomach meaning the torso position will be more of a forward lean versus upright when using a bar or heavy weights. The knees should move forward past the toes in order to reach full depth balancing the load between the quads and glutes. Depth will usually depend on your sport or training goals. The ascent of the squat is all about hip drive. From the bottom of the squat the hips should be driven up while the shins are pulled to a vertical position. #dropitlikeasquat #squat #technique #position #redfernphysio #sydney #weighttraining #weights #loadtraining #dropitlikeitshot #fitness #instafit #glutes #hammy #hiphinge #squatbooty #fridaytips #gym #sport

15.01.2022 https://bit.ly/3dd3QkC https://bit.ly/39fOQme

14.01.2022 SG Ball under 19 pathways @ssfcrabbitohs squad Did you know most of the physio’s and sportsmassage therapists work with the bunnies @johnhutchingsphysiotherapist is pictured getting the guys ready to train in Sydney’s humidity... #sgball #southsydneyrabbitohs #nrl #league #training #humidity #summer #sydneylife #physio #sportstrainer #forthegram #erskineville #trainhard #exercise #futurenrlstars #injuryprevention #pathway #squad

14.01.2022 THE BASICS The "Hip Hinge" is a foundational movement pattern - one of which applies to many of our daily movements. This movement applies to both the athletic population (i.e. deadlifts, kettlebell swings, bent over rows) and everyday life (i.e. sitting down and picking something up from the floor).... The hip hinge is a movement pattern that focuses on spinal alignment and placing load in the posterior chain (glutes and hamstrings) in order to reduce unnecessary load in other areas such as the lower back, mid back and neck. This movement focuses on: - A soft bend in the knees - Vertical Shins - Neutral spine Here we are using a stick to emphasise the neutral spinal alignment, ensuring we always have THREE points of contact: 1. Back of head 2. Middle of back 3. Lower back . . . #hiphinge #hip #moveright #movebetter #redfernphysio #physio #sportstrainer #alignment #movement #physioprogram #dailymovement #lifestyle #fitness #health #bend #bendover #hinge See more

14.01.2022 Weve produced a set of 20 leaflets helping you with various aspects of posture and health, you can download them at this link https://bit.ly/2RmJo6U

14.01.2022 Were COVID safe. We take our hygiene serious at Redfern Physiotherapy by doing the following: All patients will have their temperatures checked You will be asked questions about your current health and exposure... Hand sanitiser will be readily available and used throughout the clinic All equipment will be wiped down and disinfected after every use Waiting room chairs will be physically distanced If you feel uncomfortable you can request your physio wears a mask during your session Sign in area when entering the gym without an appointment In return we please ask that if you feel unwell even with the flu you take all precautions & allow us to reschedule your appointment until you are back to feeling % #redfernphysio #covid_19 #covidkindness #covid19 #cleaning #wellness #temperaturecheck #handsanitizers #disinfectant #disinfecting #washyourhands #sanitizer #stayhealthy #sydney_insta #socialdistancing

14.01.2022 It's also about respecting your health and wellbeing https://bit.ly/3dd3QkC https://bit.ly/35Uy8Xu

14.01.2022 Its going to be a warm one today. Dont forget to hydrate #Repost @pinpoint_sports_therapies Sydney, Australia... Is there anything i should do or maybe avoid after massage? Some studies question the benefits of drinking water after a massage But as you will see at the end of this post there are many benefits to drinking water Most massage therapists still encourage hydration to help flush waste and prevent next-day soreness. Most of my clients hear me talk about water often I actually love water! And at least for those first few hours after a massage, avoid caffeine and alcohol, which are dehydrating Benefits of drinking water It may improve memory and mood. It can help reduce sugar cravings and aidweightmaintenance. It may improve exercise performance. It may reduceheadachesand migraines. It may help prevent constipation in children and adults. It may help to prevent kidney stones. It may help reduce the risk of bladder infections. . . . #water #drinkwater #selfcare #yum #memory #lifestyle #reducecravings #hydration #constipation #health #loveyourself #selfcare #performbetter #prevention #stayinthegame #lovemyjob #mood #prevention #awareness #waterintake #massage #soremuscles #sportsmassage #wholistichealth #insideandout

14.01.2022 Strength training improves running performance over time https://bit.ly/34oByRO

14.01.2022 Keeping with the knee theme Taping is frequently used during rehabilitation, especially as a means of treatment for knee injuries. Ligament injuries account for 40 percent of injuries to the knee, and strains or tears of the medial collateral ligament (MCL) are the most common.... Taping to support the MCL after injury is common practice, particularly on return to sport. The same technique can be employed on the lateral aspect of the knee to support the lateral aspect of the knee for example in an LCL injury. Benefits of taping include: Pain relief Reduced swelling and inflammation Support of injured muscles and joints Can be used to restricting range of motion #taping #redfernphysio #physioprogram #rehab #injurymanagement #physiotherapist #sydney #sportsmassage #sportstrainer #strapper #kneeinjury #kneepain #kneesurgery #kneesurgeryrecovery #returntosport

12.01.2022 The resource in this link provide the facts to counter some of the myths around running and provide some strength training recommendations https://bit.ly/31t5r1y

11.01.2022 ANATOMY OF THE CALF (nice pins @bennyjnr) The calf and achilles are commonly treated parts of the body by Physiotherapists. To treat these body parts, a wide variety of 'calf raises' are often prescribed to target the different areas of this complex. ... The "gastrocnemius" is the larger calf muscle which forms the bulge underneath the skin. It has a diamond shape due to it having two heads. This muscle crosses the back of the knee joint & therefore is best activated when doing a calf raise with the knee STRAIGHT. The "soleus" is a smaller, flat muscle which lies underneath the gastrocnemius. This muscles does not cross the back of the knee joint & therefore is best activated when doing a calf raise with the knee BENT. Both of these muscles combine to form a tough band of fibrous tissue known as your "achilles tendon" to attach to the back of the heel. #calf #calves #gastrocnemius #achilles #soleus #calfraises #achillestendon #redfernphysio #heel #heal #physioprogram #strengthening #athletes #performance #injurymanagement #massages #fitness

11.01.2022 Whats been your favorite benefit of massage since covid hit? #Repost @pinpoint_sports_therapies Sydney, Australia... How many of you have realised the full benefits of massage since covid hit? mental health concentration/focus neck/shoulder tension headaches back pain energising/productivity better sleep Self care is so important! . . . #selfcare #massage #wellnesstips #mentalhealth #selflove #stayinthegame #sportstherapist #lessheadaches #I #lowerbackpain #tension #recovery #wellness #girlboss #calm #focus #healthcare #heal #rebates #redfernphysio #remedialmassage #sportsmassage #RMT #movement #mobility #flexibility #massagebenefits #loveamassage

11.01.2022 Did you know our newest member of the team @91evan works at both our clinics?? @redfernphysio her hours are Mon 7-10am We’d 7-10am... @alexandriaphysio her hours are Mon 2-7pm Thurs 2-7pm Our other therapist @pinpoint_sports_therapies is based from Redfern Monday through to Saturday. With both girls currently involved with helping the @ssfcrabbitohs during preseason Giving you plenty of options all week . . #massage #putyoufirst #prevention #remedialmassage #softtissue #athletes #sportsmassage #rehab #pregnancymassage #recovery #redfernohysio #alexandriaphysio #selfcare

10.01.2022 And more importantly what problems does that predispose you to? You can find out more at the following link https://bit.ly/2FJ7giv

10.01.2022 @fionak__dietitian is back in clinic! After a relaxing weekend away in @byron.bay.nsw she has returned completely refreshed Bookings can be made online or you can give us a call 80685158... Clinic or online times include Tuesday evening Thursday all day Saturday morning reminder we do have a 24hr cancellation policy so please give plenty of notice if you need to reschedule you. Fees do apply for all of our appointments without notice. #dietitiansofinstagram #holiday #dietitian #online #clinic #zoomcall #skype #wellness #health #eatright #getontrack #selfcare back to work #redfernphysio #food #foodie

09.01.2022 For every 20 minutes spent looking at a computer screen, spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain https://bit.ly/3fYrgtF

09.01.2022 Ankle Testing - Anterior Balance Testing The anterior balance test is important when assessing a patient with an ankle injury or when screening athletes. This test makes up part of a series of balance tests know as the Star Excursion Balance Test.... When tested, the participant will reach as far forward as possible keeping their other foot balanced on the floor. A measurement is recorded in centimeters and would be performed 2-3 times before comparing to the other side. Studies have indicated that if there is a difference of greater than 4cm between limbs, there was an increased chance of sustaining an ankle related injury (Smith et al 2014, Hertel et al 2000). If you have an ankle issue that needs resolving, book in to see one of our physiotherapist to help with your management. #anklerehab #redfernphysio #physioprogram #strengthening #anklestability #anklestrap #gameready #recovery #anklesprain #ankletest #physiotherapy #treatment #management #injurymanagement #injuryclinic #sportsmedicine #sportlife #physio #massage #ankle #balance #balancetest #assessment

09.01.2022 Research has suggested that optimal step rate for runners is around 3-8% higher than what they self-select. https://bit.ly/348cDSd

09.01.2022 And we all know habits can be hard to break so key to get it right early on https://bit.ly/3itCyZ6

09.01.2022 It's even been given a name 'Text' Neck. You can find out more details as well as download an exercise strengthening leaflet at this link https://bit.ly/2FKcB9A

09.01.2022 You can download them all at this link https://bit.ly/32Kpx6y

08.01.2022 Migraines are often a consequence of stress which means massage can help. https://bit.ly/3dd3QkC

08.01.2022 Do you need a sunday morning breakfast idea? Read on... #Repost @health_performance_collective Anti-inflammatory breakfast idea... ~Method~ Preheat oven to 180C or 350F. Roughly chop the macadamias, walnuts and pecans. To a large bowl add all of the ingredients except for the hemp seeds (we'll add these later) and stir to combine. Line a baking tray with parchment paper and pour on the mixture, smoothing into a uniform layer. Bake for 20-25 mins, stirring halfway through. Remove from oven and sprinkle on the hemp seeds. Allow to cool then break it up and add to an air-tight container for up to 1 week (doubt it will last you that long ) We love to have our granola over yoghurt or with milk, then topped with some fresh berries. Want more mood-boosting recipes like this one? Head to @health_performance_collective to get your hands on our Food & Mood Recipe eBook . . . . #recipe #foodinspo #granola #nutrition #breakfast #goldengranola #dietitian #foodandmood #mentalhealth #antiinflammatory #repost #redfernphysio #sydney #dietitiansofinstagram #food See more

08.01.2022 Contact us for details about our massage availability https://bit.ly/3dd3QkC https://bit.ly/3lKyVzr

08.01.2022 A little over 4 years ago this was the start of @redfernphysio - now in just over a week we are about to open our 2nd practice @alexandriaphysio Which location will you attend? Jump on over and give the page a follow if Alexandria is your clinic of choice ... . #growth #redfernphysio #expanding #alexandriaphysio #physiotherapy #massage #comingsoon #redfern #alexandria #success #wellness #health #movement #passion #physio #injuryclinic #sportsmedicine #sportlife #gameready #recovery #elastoplast

08.01.2022 Look out Redfern We have a new addition to the team! Ben graduated from the Australian Catholic University with a degree in Physiotherapy, where he has since worked in private practice, sports and community physiotherapy. ... Coming from a sporting background, Ben worked as Youth Physiotherapist for Canterbury Bankstown FC and Rockdale City Suns in the National Premier League and recently worked as an intern with South Sydney Rabbitohs Harold Matthews and SG Ball teams. To broaden his knowledge, Ben has continued his professional development by competing his Level 1 Sports Trainer and Dry Needling courses. He has a keen interest in the treatment of lower back pain, complex knee conditions and sporting injuries. Ben believes in the phrase movement is medicine and aims to combine manual therapy with a graded exercise program to allow each person to move well. Fun Fact: Ben is a life-long Souths supporter & was on his dads shoulders in 2000 rallying the streets of Redfern for their return into the NRL! Welcome to the team Jump online to check out available appointments starting Tuesday 18th #physiotherapy #physio #redfern #welcometoredfern #physiotherapist #movementismedicine #team #newbie #sydneyphysio #physioofinstagram

07.01.2022 Fiona our in house dietitian is away until jan. If you have any questions, feel free to send an email and she will try respond between aunty cuddles while away for Christmas

07.01.2022 Allow 24 hours rest and recovery before doing a hard run https://bit.ly/34G0p3t

07.01.2022 Following on from our last post on the many reason to see a dietitian Here are a few that have nothing to do with weight loss. To name just a few ... Dietitians are university trained EXPERTS in nutrition and can help you make sense of the enormous amount of confusing information floating around out there. If youre curious or confused about any area of your diet, or your relationship with food needs work Are you often getting sick. Low immune system Constantly fatigued Your hormones are super unbalanced our dietitian Fiona can help Fiona is available for appointments in clinic or online on Saturday mornings and all day Thursday. Best news of all @fionak__dietitian is currently offering some great nutrition packages atm. #bonus Book online www.redfernphysio.com.au or give us a call on (02) 8068 5158. #telehealth #wellness #health #lifestyle #bebetter #stayhealthymyfriends #redfernphysio #sydney_insta #dietitian #guthealthdietitian #mealprepping #dieting #dietplan #eatwellbewell #expertadvice #nutrition #improveyourlife #loveyourself #selfcare #selflove #youmatter #sydneydietitian

07.01.2022 Shoulder stability exercises using a bosu ball This is a great way to work on the stability and power of your shoulder. Simply place a bosu ball on the ground with the blue side up. plyometric push up ... tall plank circles

06.01.2022 Farewell & Good Luck to our pocket rocket @bridie_duggan This week bridie is back home to @ntaustralia to follow her passions of working with womans health Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do. Pope John XXIII... Be amazing see you back in sydney some day #farewell #goodluck #womanshealth #womanshealthphysio #wellness #health #physiotherapist #darwin #northernterritory #newadventures #careergoals #passion #persuedreams #learning #pelvichealth #pain #prevention

04.01.2022 The resource at this link show eight exercises with details of repetitions, sets and times designed to improve your muscle strength specifically for running https://bit.ly/31YCFF1

04.01.2022 Home workouts with a chair! Just like a traditional gym bench, you can use a chair in a variety of ways to give yourself a great body weight workout Here are a few examples of exercises that can be performed using a chair at home.... If you have an questions about technique? Hit us up. DM or comment below Before trying these make sure you flip your chair over and tighten all the screws and nuts for safety! But if you forget we will be right here ready to help out #becareful #redfernphysio #wfh #workingfromhome #moveyourbody #exerciseismedicine #homegym #glutes #peachy #trysomethingnew #fitness #chairexercises #sydney #australia #pushup #physiotherapy #exercise

04.01.2022 You can download the leaflet along with some additional posture resources at the following link https://bit.ly/3dJn6Gx

04.01.2022 In this newsletter youll discover some surprising facts about the role of breath in both our mental and our physical wellbeing. You can download the newsletter free at this link https://bit.ly/3gXyMGB

03.01.2022 ANKLE TESTING - 30/30 or Lateral Hop Test When you are recovering from an ankle, foot or knee injury, one test we like to use in the clinic to determine if you are ready to return to running or sport is the 30/30 or Lateral Hop Test The test looks at your capacity to perform a aerobic activity, plyometric hopping and look at overall confidence in ankle strength.... The test is performed by single leg hopping over two strips 30cm apart for a total of 30 seconds. It is important that when your recovering from a lower limb injury such as an ankle sprain, that your injured side can complete at least 95% of hops compared to the non-injured side. A study by Gustavsson et al 2006 showed that the number of hops completed should be 55 for males and 43 for females. If your having an ankle issue and need to be assessed, make an appointment to see one of our physiotherapist to assist in your management. #anklerehab #redfernphysio #physioprogram #strengthening #anklestability #anklestrap #gameready #recovery #anklesprain #ankletest #lateralhoptest #lowerlimbinjury #assessment #program #redfern #sydney #sportlife #sportsman #physiotherapy #instafit #training #coordination #physiotherapy #treatment #management #injurymanagement #injuryclinic

03.01.2022 SHOULDER MOBILITY EXERCISE Overhead shoulder mobility is an important aspect for functional tasks and sports performance. Here is a great exercise to work on end range mobility. ... Place one hand flat on the wall (this shoulder will be working overhead mobility) and perform a bent over hinge position. Using the opposite arm, lower down until the finger tips touch the ground. This allows the body weight to drop past the stationary arm and address the overhead position. Give it a go! #shoulderstability #shouldermobility #redfernphysio #shoulderexercises #rangeofmotion #endrange #endrangestrength #performance #hinge #overhead #physiotherapy #treatment #fitnessgoals #physio #physioprogram #rehab #injurymanagement #prevention #training #covid_19 #2020

03.01.2022 GET A GRIP! Working proximal (closer to the origin) to distal (further away from the origin) is important to work the kinetic chain. Bottom Up Holds - this exercise is a great way to work grip strengthening whilst also working on shoulder stability simultaneously. ... Best done with a kettlebell, work on achieving a 90/90 position with the shoulder and elbow and hold for 60 seconds. This can be progressed into a bottom up shoulder press when ready! Try it! #physiotips #redfernphysio #grip #gripstrength #shoulderstability #kettlebell #shoulders #stability #strength #progression #performance #rehab #prevention #injuryprevention #sportsphysio #elite #athletes #tipsandtricks #exercises

02.01.2022 https://spxj.nl/2Z0Taj1

02.01.2022 SQUAT VS DEADLIFT Following on from our previous posts on squats and deadlifts, here is a breakdown of the angles involved in each. Squat: ... 1. Torso more upright 2. Hips below knees (if mobility allows) 3. Large degree of knee flexion Deadlift: 1. Torso more horizontal 2. Hips above knees 3. More vertical shins As with any movement, individual mobility levels will restrict or allow these angles to be achieved. Always work on efficient movement patterns prior to adding any load to the movement. #squat #deadlift #technique #redfernphysio #physioprogram #strengthening #core #lifting #hinge #weights #movement #training #wellness #fitness #health #bend #instafit #instadaily #flexibility #mobility

02.01.2022 This leaflet features a set of breathing exercises designed specifically to reduce anxiety and promote relaxation. You can download the leaflet free at this link https://bit.ly/321h52A