SquareOne Physiotherapy | Physical therapist

SquareOne Physiotherapy

Phone: +61 2 9968 3424

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25.01.2022 Are you suffering from jaw pain? Dont worry, relief is possible Temporo-mandibular joint TMJ dysfunction or problems with the jaw joint, can be extremely debilitating. TMJ dysfunction affects up to 30% of the population at any given time. It can cause;... - facial pain - neck pain - headaches - difficulty talking - pain and restriction with eating/chewing and opening and closing the mouth - constant clicking and grinding Overall, extremely frustrating to deal with as we open and close our mouth thousands of times a day. Its like trying to run a marathon every day on a sore foot Physiotherapists treat joint dysfunctions in all parts of the body. TMJ is no different from other joints. This joint consists of temporal and mandible bones, a disc, ligaments, capsules and muscles that surround the joint. Physiotherapy works very well in conjunction with temporary use of oral splints which may be prescribed by dentists. Similar to using a knee brace on a sore knee to help support it until the actual cause of the knee pain (ie. cartilage or ligament damage) is resolved. Common TMJ complaints we treat include: Clicky jaw Locking jaw Painful on opening and closing mouth Stiff and unable to open mouth wide Problem singing Past facial or jaw injuries Problem with biting, chewing and eating because of painful/stiff jaw Nocturnal grinding/clenching What can we do to help with TMJ dysfunction We are well trained to assess joint, muscle and ligament dysfunctions. Our clinical examination involves a systematic and detailed assessment of bilateral TMJ range of motion, muscle, ligament and capsule functions. The systematic method of examination helps ensure that we target the cause of symptoms (e.g. reduced opening or clicky jaw due to anteriorly displaced disc in the joint). Based on the assessment findings, we treat dysfunctions with manual therapy including jaw joint mobilisation, muscle release and ligament & muscle stretching program. Often a specific home exercise program between treatments facilitates faster recovery. We have an expert TMJ Physio at SquareOne. We know that this can be a very debilitating condition, so give us a call on 9968 3424 to book in to see our expert TMJ dysfunction Physiotherapist, Tad Okutani To read more on TMJ pain and what we can do to help you click the link below; https://www.squareonephysio.com.au/news_post/jawpain/

25.01.2022 If you play team sports (such as Rugby, AFL, Soccer and/or Netball), check out the pre-designed warm up programs that have been released by your national body These address all the main areas well and if done consistently improve strength, flexibility, agility and have been proven time and time again to reduce injury in children and adults Do you have specific questions about the warm up that you should be doing for your sport ... Make an appointment with one of our physios so they can ensure you are doing it correctly or to introduce you to sport-specific information such as the KNEE Program. If you would like to read more on warming up before exercise, head to the link below; https://www.squareonephysio.com.au/news_post/warmup

25.01.2022 We, of course, have all been here before and are well prepared to keep you safe. We are open and operating as per NSW Health advice. All patients are able to attend their appointments as per normal.... Patients and team members are now required to wear a mask when inside our practices to attend an appointment or class. Please BYO mask to your appointment - if you do not have one we will be able to supply you with one on arrival. Group classes: Balgowlah clinical exercise classes have been suspended until Wednesday evening. Mosman classes are running as per normal with participants now required to wear a mask. We will continue to screen our team members and our patients and ask that you check the venues listed by NSW Health before you attend or if you are showing any symptoms, you don't attend your appointment and get tested. You can keep up to date with the latest changes at SquareOne in relation to the coronavirus on our COVID-19 webpage and this will be updated regularly. www.squareonephysio.com.au/news_post/coronavirus-covid-19 Please reach out to us if there is anything we can do to help. Stay healthy and we will see you in the clinic soon for your next appointment.

23.01.2022 Our Physiotherapist Lucy will now be working from Balgowlah during the week, as well as our Bridgepoint Practice She is an expert in knee injuries, ankle instability issues, sporting injuries, and post-op shoulder rehabilitation To book in with Lucy either give us a call on 9968 3424, or book online.... To read Lucys latest article on knee pain, head to the link below; https://www.squareonephysio.com.au/news_post/kneepain/

22.01.2022 The most common problem when we work from home and have a bad set up, is that we tend to lean forward with the head The head rolls forward and the shoulders roll forward and when you do that, the little joints at the top of the neck get squished at the back as you crane your beck forward trying to look at your screen ... This is an irritating position for your neck To read the full article by Marisol on headaches, head to the link; https://www.squareonephysio.com.au/news_post/headaches/ We would love to see you and we would like to see you headache-free If you need further advice on this, call 9968 3424 to book an appointment or book online through the link in bio!

22.01.2022 There is something about fireworks and the Olympics that just sends the heart buzzing. Listen with the sound on. Bring on the Olympics next year!

21.01.2022 Gluteus Medius Tendinopathy - the Dos and Don’ts Postural habits and movement habits are responsible for ongoing tendon irritation and pain Understanding the do’s and don’ts for your condition will help you reduce symptoms and allow you to move forwards ... Our advice is based on the latest available research on this pathology. We strongly recommend you consider following a full rehabilitation program. *See our previous post for the things you can DO to help Here are some DON'TS to assist with pain management... 1 Avoid stretching your gluteal muscles. Stretching a painful tendon causes more harm than good. 2 Avoid crossing your legs when standing or sitting. 3 Avoid hanging on one hip i.e. hitching it up on one side when standing. 4 Avoid sitting in low chairs or couches. 5 Avoid lying on your painful side. 6 Avoid leaning onto the painful side when climbing stair or walking uphill. 7 Avoid standing or sitting for prolonged periods. See the link below for the full blog and downloadable dos and don'ts guide https://www.squareonephysio.com.au/news_p/lateral-hip-pain/ If you are suffering from lateral hip pain and would like a personal diagnose and rehabilitation program, suffer no longer and book in to see one of our Physios, book online or call us on 9968 3424

20.01.2022 Did you know warming up helps improve performance and is a great step towards preventing injury It does this by preparing the body for physical activity, preventing a rapid increase in blood pressure, improving blood flow to the heart, increasing muscle temperature and making your muscles more pliable. A good warm-up consists of easy exercise such as walking, jogging or cycling continuously for 5-10 minutes.... Do you have specific questions about the warm up that you should be doing for your sport Make an appointment with one of our physios so they can ensure you are doing it correctly or to introduce you to sport-specific information such as the KNEE Program If you would like to read more on warming up before exercise, head to the link below; https://www.squareonephysio.com.au/news_post/warmup

20.01.2022 When everyone gets the memo that it’s new kit day! Looking great as the group takes on the hills of Mosman

19.01.2022 Its WOMENS HEALTH WEEK - head on over to follow our SquareOne Womens Health page for some great tips on all things about living as a woman

19.01.2022 We see dancers too and agree Physio in this population is often balancing strength and flexibility to not only reduce injury but also improve the dancers performance Our dance Physio Emma is worth a visit

19.01.2022 Can compression tights prevent injury? Injury prevention hasnt specifically been studied in trials, but there are several theoretical mechanisms for prevention through compression technology By reducing muscle oscillation, its thought that compression tights may reduce stress injuries ... Better proprioception (one example is the ability to walk without having to constantly look at your feet to confirm theyre position in relation to the rest of your body) could also theoretically reduce risk of injury by letting you know when your body is at its limits so you dont over-extend joints, for example. Compression tights may be useful for people with certain existing injuries by providing support to minimise undesired movement of underlying tissues much like support straps and bandaging does. Compression increases skin temperature but doesnt increase core body temperature. While this suggests you wont overheat, it doesnt mean that wearing compression sports clothing can replace warming up before exercise A physiotherapist is best-placed to determine whether it will help in a particular situation - if youd like to book in to discuss with a physio either give us a call on 9968 3424 or jump online to book in. To read more on compression tights, head to the link below; https://www.squareonephysio.com.au/news_/compressiontights/

19.01.2022 The faces behind SquareOne. We are passionate about Physio, our team of Physios who are the best in the business and of course our patients who get us out of bed every morning Happy World Physio Day!... #squareonephysio #pilates #mosmanphysio #mosmanpilates #balgowlahphysio #balgowlahpilates #movebetter #feelbetter #embracelife #performance #injuryprevention #physiolife #choosephysio #manlyphysio #manlypilates #seaforthphysio #seaforthpilates #fairlightphysio #fairlightpilates #injuryprevention #physio #northernbeachesphysio #northshorephysio #triathlonscreening #mumsandbubspilates #womenshealth

18.01.2022 From tomorrow we will be on reduced clinic hours throughout the festive period but still be here if you need us on all days except the public holidays

18.01.2022 If you are in pain, don't just band-aid it with painkillers , Let us help you target the cause. Mosman or Balgowlah, we are only a phone call away or pop by and say hello

17.01.2022 What a team As proud sponsors of the @minimosfunrun, we were so happy to be able to take part in the new Covid Safe format this year Runner or not you can join the fun - run, walk or stroll for the well laid out 2, 5 or 10km course. Mums, dads, kids, babies and dogs, it was so great to see the community all around getting outside in the sunshine to take part ... We wrapped up with a well deserved coffee and brekkie in the park You have 3 days left to register so head over to the minimos site to get involved #minimosfunrun #minimos2020 #mosman #mosmanlocal #mosmanliving #funrun #familyrunning #mosmancommunity #squareonephysio See more

17.01.2022 Do you ever find your knees hurt when you run downhill? Or do you have tight hip flexors? Perhaps both! Here’s Mitch’s go-to eccentric quadriceps exercise for strength and mobility and some ways to progress: Step 1 Start with the band working on range @ 310... Step 2 Body weight @ 38 Step 3 Add weight, start with 5kg @ 36 *** Disclaimer: Eccentric exercises can elicit high levels of muscle soreness post-exercise for up to 72 hours (DOMS)! ENJOY See more advice from Mitch below https://www.squareonephysio.com.au//eccentricrunningexerc/

17.01.2022 Wanting to fix your posture to avoid headaches 1 Simply think of lengthening your spine. If your shoulders go back, your head is going to go back.... 2 Think of your head like a ball and your neck like a little stick. If your head is a ball balancing on the top of the stick this is good. If the head rolls forward, the neck ends up taking a lot of the strain as it fights with gravity to hold it up. 3 You can try closing your eyes and you notice when you do this, and lengthen the spine, the head becomes a lot lighter. Being in a proper position with your neck is going to align the joints and reduce the likelihood of irritation and headaches. 4 Try to keep an open chest. When youre working on your computer, keep the keyboard close to you and make sure youre not leaning or reaching forward too far. To read the full article by Marisol on headaches, head to the link; https://www.squareonephysio.com.au/news_post/headaches/ We would love to see you and we would like to see you headache-free If you need further advice on this, call 9968 3424 to book an appointment or book online through the link in bio!

16.01.2022 Its womens health week and theres a lot we still have to learn about providing women with the best journey we can throughout their life stages Make sure you look after your mum, sister, wife, daughter, partner, girlfriend or friend... you wouldnt be here without them

16.01.2022 We are thrilled that Daniel Evans has joined our SquareOne team. He comes to us with a wealth of knowledge as a physiotherapist. Check out his extensive bio here Daniel completed his undergraduate degree in Physiotherapy at the Australian Catholic University, where he received several academic commendations from the National Head of the School of Physiotherapy. ... Since graduating, Daniel has worked in multiple leading Sports Medicine clinics with some of Sydneys eminent Physiotherapists, Sports Physicians and Orthopaedic Surgeons. Daniel adopts an evidence-based approach to physiotherapy with an emphasis on manual therapy as well as exercise-based rehabilitation. Since graduating, Daniel has worked with multiple sports at grassroots through to elite level. He has traveled with team NSW as a Physiotherapist at the 2016, 2018 and 2019 Australian National Gymnastics Championships, and was the Head Physiotherapist for the Gold Medal winning NSW u/21 Mens Hockey team at the 2017 Australian National Championships, a role he reprised in 2018. Daniel is currently completing a Masters of Sports Physiotherapy at the University of Queensland to further his clinical skills and knowledge, and apply this to his patients for optimal outcomes. Outside the clinic, Daniel enjoys multiple sports, yoga, going to the gym and finding Sydneys best coffee. Book an appointment with Daniel 99683424 or www.squareonephysio.com.au/bookappointment/

16.01.2022 Hard work pays off

15.01.2022 Heres some advice from our Physio Lucy (working at Mosman and now Balgowlah) on knee pain; Have you been experiencing pain on the front of your knee Maybe youve been struggling to squat, go up or downstairs or you cant run or walk for as long as you used to You could have Patellofemoral pain sometimes called runners knee but ironically most people, we see in the clinic with this issue are not runners.... As the weather gets warmer and people limited their exercise choices to outdoor activities, many people are increasing their running volume at the moment Overall an increase in exercise volume can lead to increase stress around the front of the knee joint, this ultimately impacts the cartilage behind the patella and can lead to what we call Patellofemoral pain. Unfortunately, this pain doesnt always go away on its own. Think about this pain like a bruise, the more you poke it the longer it will stick around. You need to address your exercise volume and reduce it for a number of weeks to allow things to settle. There are lots of other strategies that we can use to reduce pain around the patellofemoral joint; Strengthening the muscles that support the knee Strengthening the muscles around the hip (glute muscles) Whilst you work on improving your strength, taping the knee cap is a great strategy to keep you running and moving towards your goals. For an individualized assessment and treatment for your knee pain come and see one of the physios at SquareOne. We can help you diagnose your issue and ensure your rehab is tailored specifically to your needs. Just give us a call on 9968 3424 or book online. To read the full article, head to the link below; https://www.squareonephysio.com.au/news_post/kneepain/

15.01.2022 Proud Physios for the @manlyafl #Repost @manlyafl with @get_repost SUNDAY SPONSOR SHOUT-OUT... As we wrap up the weekend wed like to show our appreciation for our mens team sponsor and Physio @squareonephysio. Jacko and the team have been very busy in a shortened season and have been a phenomenal in getting our player fit & well and out on the paddock. If youve got a niggle, make sure you visit Squareone Physiotherapy in Balgowlah and/ or Mosman.

15.01.2022 Headaches... We all get them all the time like many of you Some of the most common headaches come from your neck and are called Cervicogenic headaches They tend to spread from the back of your head towards the top and the sides of your face or behind your eyes. ... Theyre usually unilateral, meaning they tend to come on one side of the head only and theyre associated to a dysfunction in your neck. Some of the joints and/or the muscles are most likely not working properly and this is usually a consequence of poor posture. These days with many of you working from home, from the kitchen table to the dining table or even on the floor, which can impact your posture during your working hours. We have seen many people coming with neck pain and headaches The good news; These headaches can usually be settled quite easily with Physio treatment. Physio treatment can loosen up the tired muscles and the stiff joints that irritate the nerves that come up to your head. We can also improve your posture and instigate a proper strengthening and mobility program for your neck to reduce the risk of neck pain and headaches in the future. What can cause headaches from the neck? The little joint between the back of the head and the first cervical vertebrae and then also the joint between the first and the second vertebrae are usually the ones that are getting us in trouble The nerves that exit the spine around these levels can become irritated. This is most often from bad posture and can give you headaches. How can we help? If youre experiencing Cervicogenic headaches, or neck headaches, come and see us because we can do many things for you. 1 A proper assessment will help to determine which type of headache you are suffering from as not all headaches come from the neck. Is it actually a neck headache or something different like a migraine or tension headache or any other type of headache. 2 Treat your beck with manual therapy. Good treatment should help to loosen up still joints and muscles that have become tight over time and reduce irritation on the nerves and reduce your pain. 3 An exercise program addressing your postural endurance will also help reduce the strain on your neck throughout your day. We use an app and we can give you mini videos with exercises that you can practice at home. 4 Stop it coming back. We can get you onto a more established exercise program with our clinical exercise classes once we have gotten rid of the pain. To read the full article by Marisol on headaches, head to the link; https://www.squareonephysio.com.au/news_post/headaches/ We would love to see you and we would like to see you headache-free Call 9968 3424 to book an appointment or book online!

13.01.2022 Any kind of stretching should be done AFTER your warm up or exercise session Dynamic stretching is best for warming up and involves moving your limbs slowly through a range of motion rather than holding still Save the static stretches for your cool down! If youre getting ready for sport, include some exercises youll be using in your sport, such as;... short sprints lunges/squats shuttle runs changing direction quickly passing or shooting drills defensive exercises with a partner Do you have specific questions about the warm up that you should be doing for your sport Make an appointment with one of our physios so they can ensure you are doing it correctly or to introduce you to sport-specific information such as the KNEE Program. If you would like to read more on warming up before exercise, head to the link below; https://www.squareonephysio.com.au/news_post/warmup

13.01.2022 To all the amazing Dads, we salute you May you be celebrated all day long

12.01.2022 Stay up to date with us across our different brands @squareonephysio @squareonewomenshealth @squareonepilates... We love bringing you evidence-based tips and information from our team, with sprinkles of fun along the way See the link below for more about all our services https://www.squareonephysio.com.au/services/ See more

12.01.2022 If you or someone you know is looking for a great opportunity to join a great team - wed love to chat to them. We are looking for an awesome teammate to join our Womens health Physio team.

12.01.2022 Did you know? The calf and soleus muscles have to cope with 6.7 x Bodyweight (BW) and the quadriceps 4.7 x BW when running at 12km/h Time to do a little strength training perhaps? ... Want to read more on why or what exercises you can start doing today to help support your body with this extra load, click the link below https://www.squareonephysio.com.au//eccentricrunningexerc/

12.01.2022 Happy Friday everyone! Hope you have a groovy weekend!

12.01.2022 Anyone else feeling a little sore after yesterdays workout

11.01.2022 We have a COVID-19 Safety Plan and are committed to keeping you safe SquareOne is doing our part to keep our community COVID safe To read more on what we are doing to keep our patients and staff safe, head to the link below;... https://www.squareonephysio.com.au/ne/coronavirus-covid-19/ See more

11.01.2022 If you are struggling with an injury, Physiotherapy can help speed up your recovery so that you have more time to enjoy life, pain-free

10.01.2022 She's baaaaaaack We are very pleased to announce Lauren is back in clinic Mondays, Tuesdays & Thursdays She is already filling up so call to book and break in that new health fund quota ... 9968 3424

09.01.2022 Fathers Day is just around the corner Havent got a present yet?? Dont worry, we have your back! Buy your Dad/Partner a 1 hour massage voucher and give him the relaxation he deserves ... Give us a call to organise your present on 9968 3424

09.01.2022 What a team As proud sponsors of the Mini-Mos Community Fun Run and Fair, we were so happy to be able to take part in the new Covid Safe format this year Runner or not you can join the fun - run, walk or stroll for the well laid out 2, 5 or 10km course. Mums, dads, kids, babies and dogs, it was so great to see the community all around getting outside in the sunshine to take part ... We wrapped up with a well deserved coffee and brekkie in the park You have 3 days left to register so head over to the minimos site to get involved

07.01.2022 These days with many of us working from home, from the kitchen table to the dining table or even on the floor, which can impact your posture during your working hours We have seen many people coming with neck pain and headaches with the recent changes to work routines. The most common cause is poor sitting posture, which luckily for all of us, is something that can easily be changed ... To read the full article by Marisol on headaches, head to the link; https://www.squareonephysio.com.au/news_post/headaches/ We would love to see you and we would like to see you headache-free If you need further advice on this, call 9968 3424 to book an appointment or book online through the link in bio!

07.01.2022 This is how we help you achieve your injury goals. Experts say that goals should be S.M.A.R.T: Specific Measurable... Achievable Relevant Time-bound Goals must be followed by actions or steps to build the pathway towards them. Goals help align your focus and promote a sense of self-mastery. Setting goals not only motivates us, but it can also improve our mental health and sense of achievement Just like you would do at work when looking at having a successful career, you should have a clear vision of what you would like to achieve when it comes down to health and wellbeing At SquareOne we can help you to carefully define your health goals and monitor your progress to help you become the best version of yourself To read more on the purpose of goal setting, follow the link below; https://www.squareonephysio.com.au/news_post/goalsetting/ If you are due for a re-assessment or simply just want help creating and implementing personal goals, give us a call on 9968 3424 or head online to book in

07.01.2022 *Pre-lockdown photo and event* Staying true to our mission to be leaders in the field, Lucy and Jarrad recently attended the APA Sports 2 Physio Course, where they were soaking up lots of great information (and coffee) to better support their patients (Obviously this was pre-lockdown take 2) Shaun, Marisol and Lauren were also speakers at this weekend long course ... Good work guys and the commitment post Christmas party was impressive See more

06.01.2022 Our clinical exercise programs are goal-based; For YOU and YOU ONLY That means that during the initial assessment we get a good understanding of what you want to achieve (i.e.: able to run 10k, do a long hike, return to sports after an injury, etc). We then check you from top to bottom and identity and measure any impairments and/or weaknesses that need improving. We take into account previous or current injuries and develop specific programs to improve them.... Revisiting your health goals is key to measure progress, that is why at SquareOne we regularly book re-assessments to check how much you have improved and set new goals to further improve your health At SquareOne we can help you to carefully define your health goals and monitor your progress to help you become the best version of yourself To read more on the purpose of goal setting, follow the link below; https://www.squareonephysio.com.au/news_post/goalsetting/ If you are due for a re-assessment or simply just want help creating and implementing personal goals, give us a call on 9968 3424 or head online to book in See more

06.01.2022 We love our tradies and helping them to be fit and healthy for their work

06.01.2022 Anyone in our clinical exercise classes could tell you this

05.01.2022 Our awesome team deserve so much for getting through this year. Working frontline in a pandemic takes its toll and the SquareOne team have stepped up in every way to ensure our patients receive the best everyday. A small reward for a big effort but we hope they enjoy these awesome bespoke gingerbread houses from @sugarprincesscakeswith their families this Xmas

05.01.2022 Cooling down and stretching is important to aid in your recovery it also helps to promote flexibility This low-intensity exercise should last for 5-15 minutes and include activity such as; slow jogging foam rolling... some static stretching. Stretch all your large muscle groups (such as your quads and hamstrings) and make sure you hold each stretch for 20-30 seconds! Do you have specific questions about the warm up that you should be doing for your sport? Make an appointment with one of our physios so they can ensure you are doing it correctly or to introduce you to sport-specific information such as the KNEE Program. If you would like to read more on warming up before exercise, head to the link below; https://www.squareonephysio.com.au/news_post/warmup

03.01.2022 You have to put in the hours because there is always something which you can improve upon

02.01.2022 Headaches tend to spread from the back of your head towards the top and the sides of your face or behind your eyes Theyre usually unilateral, meaning they tend to come on one side of the head only and theyre associated with a dysfunction in your neck. ... Some of the joints and/or the muscles are most likely not working properly and this is usually a consequence of poor posture. To read the full article by Marisol on headaches, head to the link; https://www.squareonephysio.com.au/news_post/headaches/ We would love to see you and we would like to see you headache-free If you need further advice on this, call 9968 3424 to book an appointment or book online through the link in bio!

02.01.2022 Remember that small steps, make results happen

01.01.2022 Our womens health Physios see pregnant ladies pretty much every day- making this life changing time a better journey for everyone

01.01.2022 W E A R E H I R I N G If you are someone who wants to grow both personally and professionally, believes in making a difference and likes to be challenged then wed love to chat to you Read more about a role with us below https://www.squareonephysio.com.au/physiocareers/... #physio #physiojob #physiocareer #ilovephysio #findaphysio See more

01.01.2022 Awesome morning at the joint Warringah Triathlon Club and Manly Warringah Cycling Club cycling time trial sponsored by Squareone and @loanmarket.lanamoy. Always a tough ride at West Head but always well worth it! It was fun seeing the show down of triathletes vs cyclists! Thanks for putting on a great event guys! Well done Nathan Sculthorpe for smashing it this morning! @west head