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Sport & Spinal Physiotherapy

Phone: 02 6262 4464

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25.01.2022 INSPIRATION (hopefully!) Being injured and going through rehab can be really hard! But those that come out stronger take it as an opportunity to push themselves and come out stronger on the other side. Rehab can also show you what you're capable of without even knowing it. #canberraphysio #canberraphysiotherapy #tradiesnationalhealthmonth #sportandspinal #sportspinal

25.01.2022 IT'S STEPTEMBER! We've had lots of clients coming in participating in Steptember. Not only is this a great fundraising and awareness event organised by the Cerebral Palsy Alliance, it's great for our health! The aim is to walk/run/wheel 10,000 steps every day for the month of September. Challenge yourself today! #canberraphysio #sportspinal #sportandspinal #getmoving

24.01.2022 If you're hopping into the car and headed out of town these holidays, be sure to have a read of this blog before you go. Great tips and tricks to ensure you back stays happy during a longer drive!

24.01.2022 THIS WEEK (1-7 Aug) IS WORLD BREASTFEEDING WEEK (WBW) At Sport and Spinal Physiotherapy we proudly welcome and support breastfeeding. This week the theme of World Breastfeeding Week 2020 is Support breastfeeding for a healthier planet. In line with this theme, WHO and UNICEF are calling on governments to protect and promote women’s access to skilled breastfeeding counselling, a critical component of breastfeeding support. Breastfeeding can be really tricky and unfortunately... not every mother will be able to. And those that are lucky enough may have complications. One of those complications can be mastitis. At Sport and Spinal Physiotherapy we have Women's Health Physiotherapists how treat mastitis through therapeutic ultrasound. Safe for both mum and bub, and helps clear mastitis in a matter of days. If you suffer from mastitis AT ANY POINT, give us a call on 6262 4464 to book an appointment. You can also check out our blog on mastitis at: https://buff.ly/30qTQ2l #canberraphysio #canberraphysiotherapy #sportandspinalphysio #sportspinalphysio #nationalbreastfeedingweek #breastfeedingfriendlyphysio

24.01.2022 The Copenhagen Hip Abduction exercise - An awesome exercise to get those adductors firing! #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness

23.01.2022 STRENGTH CLASS WILL BE BACK IN 2021 Our group strength classes will be back next year. These classes will be led by one of our therapists. Class numbers will be limited. Watch this space as we announce dates and when you can register. #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness #strength #strengthclass

23.01.2022 CHALLENGE EXERCISE OF THE WEEK - PULL UPS See our Josie attempt a pull up! Pull ups a great exercise to strengthen your back muscles, shoulders and arms. The exercise can be regressed with the assisted pull up machine or with bands around your ankle or knees. Post your best attempts! #pullupchallenge #sportspinalphysio #sportandspinalphysio #canberraphysio #gungahlinphysio #citywestphysio

22.01.2022 EXERCISE CHALLENGE OF THE WEEK (again) Anyone remember Josie's attempt at a pull up? Well, here's how it's done but our very talented Charlotte! Post your best attempts for us! Pulls ups or chin ups are really hard but are a great exercise for your back muscles, shoulders and arms. Remember there are always regressions when your first starting out but there's also progressions if they're too easy (*cough cough... Charlotte*). If you need any help with these, call us on 62624464 to speak with one of our physiotherapist's our our Exercise Physiologist, Riley! #canberraphysio #canberraphysiotherapy #sportandspinalphysio #sportspinalphysio #challengetime

21.01.2022 DID YOU KNOW? Do you suffer from recurring hamstring injuries? The Nordic hamstring exercise is the go to exercise to reduce risk! However, these are advanced exercises and can be quite tricky! Give us a call on 62624464 and we can talk regressions and progressions if needed! #hamstringinjury #physio #physiotherapy #canberraphysio #sportandspinal #sportspinal

21.01.2022 IT'S TRADIES NATIONAL HEALTH MONTH All you tradies out there.. are you taking short cuts in the workplace? It might seem like a short cut but it may come back to haunt you. With statistics showing almost 3 in 5 serious workplace injuries involve a tradie, despite making up only 35 per cent of the workforce, tradies’ health must be everyone’s priority. Make sure your being smart and effective, especially when moving heavy loads - use your head as much as your muscles. A light-...weight trolley similar to the one in the video can make moving objects much safer and easier. If your nursing any injuries, no matter the size give us a call on 62624464 so we can set you on the road to recovery. #canebrraphysio #canberraphysiotherapy #tradiesnationalhealthmonth #sportandspinal #sportspinal

20.01.2022 IT'S TRADIES NATIONAL HEALTH MONTH! The Australian Physiotherapy Association have designated August as Tradies Health Month. Tradies National Health Month raises awareness of the health and injury risks affecting those who work in trade occupations, among tradies themselves, their families, employers and the wider community. With statistics showing almost 3 in 5 serious workplace injuries involve a tradie, despite making up only 35 per cent of the workforce, tradies’ health must be everyone’s priority. They have released some handy workday warm-up videos that all tradies should give a go! Check out Part One Below #canberraphysio #canberraphysiotherapy #sportandspinalphysio #sportspinalphysio #tradiesmonth

19.01.2022 We'd like to congratulate our physiotherapist, Jenna on recently getting married! We wish her and her husband all the best for the future. #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness #married #marriage #wedding

18.01.2022 CHALLENGE EXERCISE OF THE WEEK - NORDIC HAMSTRING CURLS Hamstring injuries are one of the most common sporting injuries we see today. Hence, a lot of research has been put into prevention. Many recent studies have shown that eccentric hamstring strength training could prevent up to two-thirds of these injuries! Watch our Simon complete it below. DISCLAIMER: Nordic hamstring exercises are hard! They are best used towards the end stage of your rehab or regressed slightly until you build adequate strength. Come in to Sport and Spinal Physiotherapy where we can test your strength and prescribe the right dosage! #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

18.01.2022 SEPTEMBER IS PROSTATE CANCER AWARENESS MONTH You're probably wondering why we've posted this awareness month. But as physios we can play a huge role in the pelvic floor health of men post-prostatectomy. It's not a topic easily spoken about but that is what September is all about - bringing more awareness to everyone. Especially those post-prostate surgery suffering in silence. You don't have to! Give us a call on 6262 4464 and we can discuss the return to exercise, pelvic floor work and life! The Australia Physiotherapy Association has also published a great booklet that can be found here: https://buff.ly/3giLrmk

18.01.2022 All smiles at our recent Christmas Party. It is tradition to play Stealing Santa, and as you can see some of us got some pretty interesting gifts! #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness #christmas

18.01.2022 JESS RUNS FOR BRAVEHEARTS If you were out early enough last week you may have seen one of our amazing clients out running. Jess participated in the 777 Marathon which involves 7 Marathons in 7 Days and is usually in 7 different states! This year (due to Covid-19) Jess hit the pavement in 7 different locations across the Capital. The 777 Marathon raises awareness and money for the Bravehearts Foundation which is Australia’s leading child protection organisation working holistically to prevent child sexual assault and exploitation. WHAT AN INSPIRATION! You may have also seen Jess at our City practice every day last week as we treated her to get her through this incredible feat! Congratulations Jess and Bravehearts. #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

17.01.2022 STRUGGLING TO STAY FOCUSED? Are you struggling to stay focused on tasks? Especially now that a lot of us are working from home, exercise has possibly become less of a priority? Well, this image should motivate you to exercise! It shows that a simple 20 minute walk heightens your ability to focus, process information and pay attention. SO: Stop scrolling, get away from your screen and hit the pavement. Doesn't need to break any records, just get yourself moving!... #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

16.01.2022 Let’s get strong ! Great post by The Physio Network. Come see our exercise physiologist or physiotherapists for a graded strength program. #getstrong #canberraphysio #sportandspinal

16.01.2022 TERM 3 CLASSES As we wrap up another term of our pilates matwork and pilates reformer classes, make sure you have booked in for your term 3 classes which start the week of July 20! On Fridays at lunch time we will be adding a strength class with Riley that will run for approximately 45 minutes. If you have any questions make sure you get in contact with our friendly team on 6262 4464 #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

15.01.2022 HOW'S STEPTEMBER GOING? How has your step count been in September? If you're struggling to hit 10,000 every day try a few of the tricks below. #walkingbenefits #10000stepsperday #canberraphysio #sportspinalphysio

15.01.2022 Are you wondering what services we offer? Want to attend a class? Interested in learning ways of improving your riding and running technique? Look no further! Below are a list of all our services. Give our clinics a call on 6262 4464 and ask our friendly receptionists for a booking or more information. - Physiotherapy... - Podiatry - Exercise physiology - Massage - Pilates - Hydrotherapy - Bike fits - Women's health - Running, dancing, swimming assessments and more See more

15.01.2022 WHAT'S THAT MUSCLE? Gluteus medius, affectionately known as your glute med, is a fan-shaped muscle located on the lateral side of your hip. It starts at your iliac crest (or the top part of your hip) and joins onto your femur (or thigh bone) at your greater trochanter (or the boney part of your thigh bone). FUNCTION: this muscle helps to abduct your thigh (i.e. lift it to the side) and also helps to rotate your thigh inwards (think of turning your toes in). It is also super ...important in stabilising your pelvis in standing, walking and running! Keep your eyes peeled later in the week for a great way to strengthen this muscle! #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

14.01.2022 IT'S WOMEN'S HEALTH WEEK! (Sept 7-11) Women's Health Week is a nation-wide campaign of events and online activities all centred on improving women's health and helping you to make healthier choices. Check out the website at: https://buff.ly/2Lkc9Pe As physiotherapist's we also play a role in women''s health, whether that''s specific pelvic floor health or generalised physical activity. Give us a call on 62624464 if you need any advice.... #womenshealthweek #canberraphysio #sportspinal #sportandspinal #physiotherapy

13.01.2022 PILATES BASED GROUP EXERCISE - A FEW SPACES STILL LEFT! If you've been thinking about getting back to your fitness goals or just returning to regular exercise, a great place to start is in one of our MATWORK pilates group classes. There are only a few places left as we begin next Monday the 20th July for a 10 week block. Call us today to secure your place on 6262 4464. AVAILABLE CLASSES: Wednesday GUNGAHLIN 12:30pm Wednesday CITY PRACTICE 12:30pm... Wednesday GUNGAHLIN 5:50pm - ONLY 1 SPACE LEFT! Wednesday ONLINE 6:50pm Thursday GUNGAHLIN 6:00pm STRENGTH CLASSES There's also still room available in Riley's exercise physiologist-led strength class on FRIDAY 12:30pm! See more

12.01.2022 8TH SEPTEMBER IS WORLD PHYSIOTHERAPY DAY Tomorrow is World Physiotherapy Day! Each year, on 8 September, we celebrate World Physiotherapy Daya global event recognising the important role physiotherapists play in the community and the relationships they have with their patients. As physios we want to keep you healthy, independent and well. If you aren't fitting this bill give us a call on 6262 4464 so we can set you on the path for recovery. #canberraphysiotherapy #canberraphysio #worldphysiotherapyday

11.01.2022 EXERCISE OF THE WEEK - CRABWALKS! Most of you will know how much we love crabwalks at Sport and Spinal Physio, and it turns out so do many! A recent study has found that band placement around the feet generated the highest amount of gluteal activity without increasing TFL activity VS band placement around knees and ankles (Lewis et al, 2018). If you're having any issues with your crabwalks come in and we can show you the best place to start to master this exercise!... #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

10.01.2022 RIDE TECHNIQUE Check out our physio Simon's blog on Upper Body Position in Cycling published on the rideTECHNICS website! The rideTECHNICS are a mountain bike coaching group running sessions out of Canberra. Check out their website and Simon's blog at https://buff.ly/3aS6eMv Simon has attended their training camps as a bike fitter and is our local bike man at Sport and Spinal Physiotherapy. If you think your bike/s are in need of a proper fitting give us a call on 6262 4464 ...and we will be able to help you out! #sportspinal #sportandspinal #canberraphysio #canberraphysiotherapy

09.01.2022 This week we celebrate both our Charlotte’s birthday. You’ll see Charlotte out the back as one of our physios and you’ll see Charlie out the front as one of our administration girls. Happy birthday guys!

09.01.2022 Suffering from subacromial pain? Best evidence shows that getting strong helps this pain . Come into Sport and Spinal Physio if you are suffering and we can help point you in the right direction.

09.01.2022 WELCOME TO THE TEAM ALYSHA! We would love to introduce our new Exercise Physiologist Alysha. Alysha's special interests include chronic disease management, neurological conditions, cycling-related injuries and rehabilitation. Outside of work, she is involved in the Canberra cycling and mountain biking community with many years of coaching and racing. She believes in using evidence-based practice to provide a safe and holistic approach to clients needs, conditions or injuries.... Alysha is available in Gungahlin on Tuesday's and Friday's for all your EP needs. Give us a call on 62624464 to book your appointment today! She is available in Gungahlin on Tuesday's and Friday's for all your EP needs. Give us a call on 62624464 to book your appointment today! #exercisephysiology #ep #physio #podiatry #sportandspinal #sportspinal #canberraphysio #physiotherapy

08.01.2022 IT'S NATIONAL TRADIE'S MONTH Have you all been following along with the tradies tip for staying health and safe? Do you also need new boots, tools or work gear? The Australian Physiotherapy Association is giving away some prizes for those who show how they’ve been staying healthy! Read below.... #canberraphysiotherapy #sportspinal #canberraphysio #sportandspinal

07.01.2022 We're Hiring! **Exercise Physiologist** Sport & Spinal Physiotherapy is rapidly expanding and is now looking for a part-time Exercise Physiologist to join our team. This is a great opportunity for a motivated EP to grow our current client base in a supportive and dynamic environment. The position may increase in hours as demand increases. You will be required to work closely with 10 Physiotherapists, 4 Pilates/Group Class instructors, 2 Massage Therapists and a Podiatrist. ... Please visit our website for more information: https://sportandspinalphysio.com.au/exercise-physiologist-/

06.01.2022 HAVE YOU SEEN OUR BLOG PAGE? Do you know our physio's write regular blog posts that we post on our website? They range from ankle pain to headaches. You can check them all out here: https://buff.ly/32Gbbo1 Have a look and let us know if there's anything we haven't covered!... #sportspinalphysio #sportandspinalphysio #canberraphysio

06.01.2022 REMINDER: We are open until Christmas Eve! Reopening on the 4th of January #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness #xmas #christmas #holidays

05.01.2022 Good information by the Physio Network on the truth about tendinopathy! #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness

05.01.2022 We think this quote is fantastic and should give everyone something to think about: If you think wellness is expensive, then you should try illness. Look afte...r yourself and the people around you! And remember, you don’t need to be in pain to come in and see us. We help people with body imbalances, core work and much more in order to prevent injury, or preventing niggles progressing into something worse! #physio #physiotherapy #wellness #motivation #prevention #injury #physiotherapyforwomen #physioforwomen #women #prenatal #postnatal #Lockleys #physiolockleys

05.01.2022 Hope everyone had a great weekend! Just a friendly reminder to get to your exercises today, we'll know otherwise! #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

04.01.2022 HAPPY BIRTHDAY! Today is our wonderful practice manager's birthday! Happy birthday Emily - we're so glad you joined the team. Hope you have a wonderful day! #canberraphysio #physiotherapy #sportspinal #sportandspinal #happybirthdayem

03.01.2022 IT'S TRADIES NATIONAL HEALTH MONTH Tradies do you work in the power zone? Have a think about your normal routine at work. Is there any way you can spend more time in the power zone than you already do? Don't know what the power zone is? Check out the short clip below. #canberraphysio #canberraphysiotherapy #tradieshealthmonth #sportandspinal #sportspinal #powerzone

03.01.2022 HAPPY SPRING! Today marks the first day of Spring. And as the weather gets warmer and the days slowly get longer a lot of us will start returning to outdoor exercise, especially running. If that's you then just lightly read these few tips. 1. Remember it may have been a little while since you did this form of exercise. So remember to start slow and build up. 2. Check in on your gear. Your shoes may be long overdue for replacing - if you're running on a fatigued pair you could... end up with an injury. 3. Be prepared for any weather. Remember Canberra Spring can throw just about anything at you, you may still need your warm winter gear for those early mornings. 4. Enjoy the outdoors and the fresh air! See more

03.01.2022 IT'S WOMEN'S HEALTH WEEK There are numerous potential health benefits for women who exercise during and after pregnancy. After all, childbirth is often compared to a marathon and therefore, preparation should be considered. To coincide with #WomensHealthWeek, the Australian Physiotherapy Association released this awesome infographic showing five evidence based practice points about the benefits of exercise during and after pregnancy.

03.01.2022 7 Winter Workout Tips! 1. WEAR LOTS OF LAYERS - As you exercise, your body generates heat. This can make you feel like it’s much warmer than it actually is, and you’ll start to sweat. As your sweat evaporates, it pulls heat from your body and you feel chilled. 2. DRINK UP - You might not feel as thirsty during you’re working out in the cold, especially compared to those summer sessions! But you’re still losing fluids through sweat and breathing in lower temperatures. 3. DRES...S DRY - Having wet fabric against your skin will pull heat away from your body, leaving you cold and miserable! 4. FIND A FRIEND - If you’re struggling to stay motivated (we get it!) find a friend to workout with. 5. MIX UP YOUR ROUTINE - Too dark? Try exercising during your lunch break to make the most of the daylight. Weather too bad? Try moving your workout indoors, either at the gym or even just in your lounge room! 6. PROTECT YOUR EXTREMITIES - When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable. 7. WARM UP (LITERALLY) - You should always do a warm up, regardless of the season. But it’s especially important to prepare properly for winter workouts. Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries. #sportspinalphysio #sportandspinalphysiotherapy #physiotherapycanberra #yourpodiatrycanberra See more

02.01.2022 IT'S TRADIES HEALTH MONTH! Continuing with our previous posts, the Australia Physiotherapy Association has released TIPS FOR TRADIES. Aiming to ensure they stay safe and healthy at work and at home. #canberraphysio #canberraphysiotherapy #tradiesnationalhealthmonth #sportandspinal #sportspinal

02.01.2022 EXERCISE OF THE WEEK - Single leg hip thrusts This exercise is great for hamstring rehab. This a quite advanced exercise for the hamstrings and is usually used in later stages of hamstring rehabilitation. Not only is this great for hamstrings, it also hits the glutes as well. Use a chair or a bench, place the back of your shoulders on the edge. Lift one leg and push your hips up until your body is parallel to the floor, lower back down just before your bottom touches the floor and then repeat. #sportandspinalphysiotherapy #physiotherapy #physio #canberraphysio #exerciseoftheweek #exercise #fitness #rehab #australiaphysio #health #wellness

01.01.2022 EXERCISE CHALLENGE OF THE WEEK - PUSH UPS Here's our Josie again performing a push-up - this time she nailed it! Keeping her back flat and neck long, don't collapse into your push up. As always there are plenty of modifications, regressions and progressions depending on your push-up journey. With the recent push-up challenge we've seen a few interesting injuries. If this is you or you want to progress on your journey give us a call on 6262 4464. #canberraphysio #sportspinalphysio #sportandspinalphysio #physiotherapy

01.01.2022 EXERCISE OF THE WEEK - Reverse Swiss Ball Planks If you're in need of a challenging exercise for your lower back, hamstrings and core, then this is the exercise for you! Place your heels on the ball with feet together. Begin with your arms on the ground to hold yourself stable. Then lift your bottom off the ground until your body is in the straight line. Once steady, slowly place your arms across your chest. This requires lots of concentration and stability to keep yourself on the ball!

01.01.2022 EXERCISE PHYSIOLOGIST-LED STRENGTH CLASS We return to our group classes this week and we still have have some spots left in Riley's strength class on FRIDAY's at 12:30pm. If you're looking at regaining strength, control and stability in a guided and supervised environment this is the class to start with. Call us today on 6262 4464 to book your spot today! #sportspinalphysio #sportandspinalphysio #physiotherapycanberra #yourpodiatrycanberra

01.01.2022 IT'S TRADIES NATIONAL HEALTH MONTH! All you tradies should have checked out Monday's warm up video. Now check out Part 2 installment. Easy to do on any work-site or in any workshop. With statistics showing almost 3 in 5 serious workplace injuries involve a tradie, despite making up only 35 per cent of the workforce, tradies’ health must be everyone’s priority. #canberraphysio #canberraphysiotherapy #tradieshealthmonth #sportandspinalphysio #sportspinalphysio

01.01.2022 EXERCISE CHALLENGE OF THE WEEK - RIB FLARE CONTROL Rib flare is self explanatory - it's when your ribs flare out. If you're not sure have a look at your lower ribs in a mirror and if they are protruding your ribs are flared (see the first picture below). Having flared ribs usually means: - You're not effectively breathing (i.e. not deep breathing) - You're forcing your thoracic and lumbar into extension... This is important for day-to-day life and even more important if you want to exercise and breath properly! It is tricky to get out of this habit. But check out the images below to show a) rib flare b) rib flare correction and try these tips: 1. As you breathe out, slowly push out ALL of the air out of your lungs: 2. Lower your rib cage 3. Try to flatten your lower back completely 4. Try to hold this position as you breathe in towards your abdominal region, imaging your filling the whole circumference of your abdominal region with air. 5. Breathe out: Force the air out of your lungs as you engage your abdominal muscles. #sportandspinal #sportspinal #canberraphysiotherapy #ribflare