Strength and Pilates Physiotherapy in Surry Hills, New South Wales, Australia | Massage therapist

Strength and Pilates Physiotherapy

Locality: Surry Hills, New South Wales, Australia

Phone: +61 423 538 057

Address: G, 103 Foveaux Street 2010 Surry Hills, NSW, Australia

Website: http://www.spphysiotherapy.com

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• Gym/Physical fitness centre
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• Massage therapist
• Physical therapist
• Alternative & holistic health service

25.01.2022 If you missed our most recent blog post on Tennis Elbow, read up about it here! http://bit.ly/2g5KFwJ Happy Friday folks!

25.01.2022 Do not get stuck and set in your ways. Constantly challenge yourself. Open yourself to new ideas. A cup that is already full cannot be filled further. Empty your cup and you shall see. www.spphysiotherapy.com... Strength and Pilates Physiotherapy Surry Hills

25.01.2022 Human skeletal muscle is comprised of two main types of fibers: Type 1 (slow-twitch) fibers contract slowly but are more efficient over long periods of time such as during endurance events. Type 2 (fast-twitch) fibers have fast contraction speeds, and are capable of producing more forceful movements, but fatigues quickly.... It has been proposed that, training with respect to muscle fiber types can elicit superior muscle adaptations and improved performance. Such that, muscles such as the soleus (deeper calf muscle) that consists a higher proportion of type 1 muscle fibers, would respond better to lower load resistance training but with higher repetitions. Similarly, muscles like the gastrocnemius (larger calf muscle) that comprises or more type 2 fibers would have greater responses to higher load resistance training with lower repetitions. However, recent research provides further support that training with lighter loads can elicit similar results to high loads, in terms of muscle strength and muscle size. Given the importance of muscle strength on overall health, disease prevention and physical performance, this could open up greater opportunities to load muscles in different ways, that’s more suitable to an individual’s preference or the state of the muscle (such as when recovering from injury), whilst still achieving similar results. #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #brain #resistancetraining #hypertrophy #strength #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

24.01.2022 If you dont already know... Weve moved!!! Come past and say hello if youre in the area (we have a whole bunch of plants and new toys to show off) #strengthandpilatesphysio #spphysio #surryhillsphysio # @ Strength and Pilates Physiotherapy

24.01.2022 Shoulder pain exercises Shoulder pain can have a variety of factors that influence it from the mechanism of injury to the tissue that may have been damaged. Usually rotator cuff related shoulder pain is due to a combination of stiffness through the thoracic, rotator cuff weakness, and poor timing and muscle sequencing. If you're dealing with shoulder pain try these exercises and see if it helps.... Exercise examples: 1 Thoracic extension 2 Shoulder external rotation 3 Resisted scapula "T" 4 Scapula protraction/retraction 5 Bottom up kettlebell press #strengthandpilatesphysio #shoulderpain #rotatorcuff #surgery #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga https://www.instagram.com/p/CH9tNWwBuW_/?igshid=m0hvxohshu8j

24.01.2022 Take care of your body. You only have one! Pleasure to have Jubril from @fitbyjubril come past the clinic the other day for his shoulder treatment. Not only is Jubril experienced in strength training and fighting (krav maga); but he can also cook up a lean and mean meal to boot! For more information book online @... www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills Level 2, 103 Foveaux Street Surry Hills

24.01.2022 Strength training is great for improving muscle mass, bone health and quality of life in older adults. However, running athletes of all abilities, can also benefit from regular strength training such as heavy resistance training or plyometric training. These benefits relate to greater recruitment of motor units (the small units within a muscle that help it contract), faster recruitment and activation of motor units, and improved neuromuscular coordination. This leads to a gr...eater capacity to generate force and muscular power, and therefore athletes can work at a lower percentage of their maximal strength and become more energy efficient (running economy). For middle and long distance runners, high running economy mean you can run faster at a given distance or run longer at a constant speed. For short distance runners, greater maximal strength is also strongly linked with improved sprint performance. For athletes such as soccer players where a full game will comprise of many sprinting efforts, this can have an huge impact on their overall impact on the game and performance. #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

24.01.2022 A training program that included hip strengthening and movement training specific to single leg squatting did not alter running mechanics but did improve single leg squat mechanics. This means you shouldn't be fixated on trying to change your running style based on what is "correct" but what is suitable to you. Cadence modulation has been found to have a far superior improvement in knee pain in runners. If you are ever unsure best bet is to contact and speak with your physi...o. For more information book online @ www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

23.01.2022 Getting @karvbykarina owner @karina_bujnowicz back on track with some physio for her body. Respect your body and treat it well, and it will take care of you for the rest of your life in return. www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

23.01.2022 What is telehealth? As a result of COVID-19 this has become an increasingly common question as we are forced to social distance, or as I like to call it, physical distance (were still socially connecting right now). You might be asking yourself, "Ive been getting treatment from my physio, chiro, or other allied health practitioner for years and I always felt so much better afterwards. What am I supposed to do for my pain if I cant see them anymore?"... Well to help with some of those fears and questions weve written an in-depth blog detailing to you what telehealth is, how it can help, and if its suitable for you. Full article on our website www.spphysiotherapy.com #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physiotherapy #telemedicine #telehealth #covid #covid19 #coronavairus

23.01.2022 When it comes to exercise, the benefits are endless, leading to a healthy body and mind. For those that exercise regularly, it is commonly for the reasons of weight management, improving physical fitness, rehabilitation of injuries, and maintenance of overall physical and mental well-being. One important benefit that people tend to look past, is the ability for exercise to improve your brain function. There are 3 proposed pathways that exercise may induce this: 1 Neurogen...esis (the creation of new neurons) 2 Neuroplasticity (improving how the existing neurons work) 3 Neurochemistry (release of neurotransmitters that help with brain function) As a result, this can lead to the following benefits: Increased energy, focus and attention Greater blood circulation Improved memory Reduced stress and anxiety Prevention of neurological conditions Attenuating the ageing process So if you were lacking some motivation or needing another reason to exercise, why not exercise with the intent of improving your brain function, helping your day to day life and even your performance at work! #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #brain #brainfunction #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

22.01.2022 *PHYSIOTHERAPY STUDENT INTERNSHIP APPLICATIONS OPEN* Do you know a budding physiotherapy student who is keen to gain additional experience in a easy-going environment? Our exciting student internship opportunity is a flexible arrangement for successful candidates with a view to progress to a paid role as a new graduate physiotherapist.... Tag anyone who might be interested! To find out more about our student internship and application details please go to https://www.strengthandpilatesphysiotherapy.com/internship Check out our Instagram Strength and Pilates Physiotherapy to find out more about our wonderful team.

22.01.2022 Just because you're working from home doesn't mean you have to end up looking like Gollum. If you're working from home, there are a few key things you can try to maintain your posture and be pain free. Have a chat with one of our physios today to see how we can help.... www.spphysiotherapy.com #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physiotherapy #physio #covid19 #covid #workfromhome

22.01.2022 Performing flexibility exercises and training can have an adverse effect to your overall resistance training. A recent study conducted compared athletes who did resistance training only and those who did flexibility training (2sets of 25 seconds static stretch) and they observed that total training volume and maximal strength decreased in the flexibility training group. If you're looking to train for more volume and strength, flexibility before hand can decrease performance.... For more information book online @ www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills Physio Level 2, 103 Foveaux Street

22.01.2022 Check out our latest blog!!!

22.01.2022 There is limited consensus around the perfect criteria for a safe return to sport following an ACL reconstruction. Currently, the risk of retearing an ACL is up to 6 times more likely, within the first 2 years after returning to sports, compared with healthy individuals. It is therefore important for proper rehabilitation following a reconstruction. Research shows returning to sport early and having asymmetrical quadricep strength increases the risk of reinjury. At 1 year fol...lowing reconstruction surgery, only around 50% of individuals can pass common return to sport assessment criteria, and at the 2 year mark, only around 66% have similar quadricep strength between the sides. While there is no exact guide to follow, rehabilitation usually has a strong focus on quadricep strength, and the neuromuscular control of the hip and knee. Returning to sport also brings in more complexities, making sure you can meet the physical demands and movements of the sport, in order to reduce the chance of reinjury. For more information, keep an eye out for our blogs, or contact us to help you get back to your sport and activities! #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

22.01.2022 Dead lifts or motor control exercise for lower back pain? What is the best option for you? The answer is........ Both.... Every case of lower back pain will present differently. There is not one cookie cutter program you can apply for everyone you see with back pain. Some times high load lifting will have a better treatment effect, sometimes pilates and motor control will be better. Don't get stuck and limit yourself to one modality. Use all the tools you can to get the best result. Full article on our website. For more information book online @ www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

21.01.2022 Back pain exercises Approximately 80% of people will experience back pain at sometime in their lives. It's important to understand whilst all cases are different, there are many exercises we can do to help alleviate some of the initial symptoms. 1 Glute stretch... 2 Glute stretch (across body) 3 Standing back extension 4 Sit to stand 5 Stiff legged deadlift/ RDL Give these exercises a try first if you ever get back pain and see how you go! (It is important to note if your pain persists you should contact a health professional for the best treatment course) #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

21.01.2022 K-tape has been found to be effective in preventing lateral ankle sprains through its effects of postural control, proprioception and muscle endurance. For more information check out our latest blog post on our website. www.spphysiotherapy.com

21.01.2022 Osteoarthritis is the MOST COMMON musculoskeletal condition affecting the Australian population, with the knee being one of the most affected joints. A recent study showed that exercise can be JUST as effective as surgery for degenerative knee arthritis. Read more about it at http://www.express.co.uk//Arthritis-knee-pain-exercise-phy You can also read more about causes and treatment of knee osteoarthritis on our blog! http://bit.ly/2gDIjZf

21.01.2022 Neck pain exercises 1 in 5 of you reading this are likely to be experiencing neck pain at this very moment. To relieve aches, loosen stiff joints and muscles, try these 5 exercises: 1 Cervical retraction / Double chin tucks... 2 Flexion overpressure 3 Rotational overpressure 4 Thoracic extension (using chair or prone) 5 Arm wall slides It is important to note that motion is lotion -- repeated movements can help loosen stiff joints and muscles! As the shoulder and back musculature are closely linked to the head, it is important to include exercises that incorporate these structures as well. (Overpressure is applying gentle pressure at the end of your comfort range.) #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga https://www.instagram.com/p/CIUxjf1hwqT/

20.01.2022 If you've ever sprained your ankle before chances are you will roll it again... This can lead to chronic tears to the ligaments around your ankle and can eventually lead to chronic instability. Balance exercises have been shown to be an effective rehabilitation tool for unstable ankles. This was also regardless of the actual balance exercises used.... So if you've ever sprained your ankle make sure you put some balance exercises in your rehab program. #anklesprain #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physio #surryhillsphysio

20.01.2022 Handwashing is more effective at removing bacteria from your hands than water alone. It has also been found to be more effective if you wash for at least 30 seconds. I like sing a song whilst I wash my hands to ensure that it goes for at least 30 seconds.... Swipe right to see how to wash your hands and my go to song to wash my hands to. #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #wash #washyourhands #coronavirus #coronamemes

20.01.2022 Prone scapula retractions in shoulder flexion is a great way to promote thoracic extension and improve overhead movements. Combine this with some mobility work around the thoracic spine and you have yourself a winning combo.

20.01.2022 Strength and Pilates Physiotherapy has officially turned 1!!! Wow. Time really does fly when youre having fun. Be on the look out for some goodies and activities in the next few week as we prepare to give back to our beautiful clients and followers!

20.01.2022 New blog post is out! PLANTAR FASCIITIS "Plantar fasciitis is one of the most common sources of heel pain, and is experienced by thousands of Australians at any given time. It is an irritation to the plantar fascia (the thick band of ligamentous tissue running along the sole of the foot), causing sharp pain, swelling and stiffness at the base of the heel."... Read more about causes and treatment options on our blog! http://bit.ly/2wvwPwM

19.01.2022 Do you know the most up to date way of managing soft tissue injuries? Read our latest blog to find out more and how to optimise recovery.

19.01.2022 Live it, learn it, love it. The thing that has taken over my life and forced me to become more patient, creative, hard working and caring. www.spphysiotherapy.com... Strength and Pilates Physiotherapy Surry Hills Level 2, 103 Foveaux Street Surry Hills #strengthandpilatesphysiotherapy #strengthandpilatesphysio #kxpilates #physiotherapy #physiotherapist #physio #physicaltherapy #rehab #rehabilitation #prehab #smile #fit #injury #recover #strengthen #crossfit #pilates #bodybuild #yoga #fitness #gym #powerlift #transform #nation

19.01.2022 Core stabilisation programmes have been shown to significantly reduce chronic lower back pain (CLBP) by 39%76.8%, and a muscular strength programme significantly reduced CLBP by 61.6%. A 3-month intervention involving 30 NSCLBP patients compared core stabilisation exercises including slow curl ups, bird dog, the plank and sit ups (raising the head and shoulders off the ground with the hands under the head) to conventional spine exercises. The conventional spine exercises ...included static stretching of muscles found to be tight, however the study does not state which form of assessment was used to identify tight muscles. Core stabilisation exercises significantly reduced NSCLBP by 76.8% compared to a 62.8% significant reduction following the conventional exercises. These findings suggested both core stabilisation and conventional exercises to be significantly beneficial in reducing CLBP. However the core stabilisation group reported a significantly greater improvement compared to conventional exercises, highlighting the importance of core stability for CLBP patients. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/ #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physio #physiotherapy #backpain #exercise #surryhillsphysio #rehab #strengthtraining #rehabilitation

19.01.2022 Have you been told you need to strengthen your core? Or that you need to activate the lower abdominals? A study conducted in 2010 evaluated different exercises and the 3 exercises that found the highest EMG activity in the lower abdominals were the pike, rollout and hip extension on the swiss ball. If you want to turn on the lower abs, do these exercises now! ... For more information book online @ www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

19.01.2022 Check out our latest blog on kinesio-tape

19.01.2022 A little weekend reading for everyone.

19.01.2022 Does your shoulder click and crack (without pain) when you move it? Don’t worry, this is completely normal! It’s just your soft tissue moving around the joint. Shoulder crepitus (aka clicking) may make you feel concerned and think that you’re aging faster than expected. But this is a normal occurrence and more often than not, is not indicative of any underlying problems. ... It’s important to also note that the crepitus sensation can be from within the shoulder joint itself, or from the slipping of ligaments or tendons over the bony surface during motion. The latter instance is far less likely to contribute to joint disease and may be heard over normal joints. So can we prevent crepitus? Not really. But you can strengthen your shoulder and increase its range of motion and function. Check out these following exercises: 1 Gentle shoulder press holding a towel between both arms. 2 Front raise to shoulder level holding a towel between both arms. 3 Opposite of exercise 2, in which you lower your arms down from shoulder height. Happy training! References: - John M. DavisIII, ... Gene G. Hunder, in Kelley and Firestein's Textbook of Rheumatology (Tenth Edition), 2017 - Lennard Funk, https://www.shoulderdoc.co.uk/article/1525, 2012 - Emily Lunardo, https://www.belmarrahealth.com/shoulder-crepitus-causes-sy/, 2017 #strengthandpilatesphysio#physiotherapy#physicaltherapy#physio#physiotherapist#rehab#rehabilitation#fitness#health#physicaltherapist#exercise#backpain#fisioterapeuta#wellness#pain#pilates#injury#chiropractic#therapy#massage#sport#covid#mobility#gym#healthylifestyle#sportsmedicine#yoga #shoulder #clicking #crepitus

18.01.2022 FP #4 SNEAK PEAK bit.ly/fourthfp Our greatest fear is to become "just another gym". So, for almost 2 years we have worked behind the scenes to build something s...pecial. OUR GOALS. Create an environment that inspires people to exercise; rather than intimidate. To make exercise fun; while giving the serious trainers all the toys they need to get serious results. And to build a community; not just build a gym. Here is a sneak peak of what you can expect from our latest concept gym. Fitness Playground 2.0 is here!! CLIMB. Scale a 5.5m high cargo net, take on the rockclimbing wall, climb ropes and land safely on a 35m2 crash mat. LIFT. Lifting is the new black. So we went overboard with 12 squat racks, 8 lifting platforms, 15+ benches, Atlantis Weights custom designed and imported from Canada + our first Ladies Only Zone. PLAY. Hate machines? Come play in one of 3 Playground areas. Sprint down a 44m sled track or 65 running track, swing the monkey bars, and more bells, balls, ropes and rigs than you have ever seen. ZEN. Drop and give me zen in our damn sexy studio. Experience Barre, Antigravity Yoga, Pilates, Yoga or swing on a low hanging trapeze in CircusFit! FIGHT. Sting like a bee in "The Cage" or float into a class. "The Cage" will have bags, floor to ceiling + speed balls to hone your skills. Or join fighting fit or fight club classes for cardio fitness. HIIT. Group functional sessions are our speciality. Choose from trademark sessions Athletica, Limitless, Bootcamp Adrenalin+ and exclusive to #4 "Ninja". "The Expected". Our gym will have everything else you expect. A Kids Crche, 24 hour access, huge cardio section, unlimited parking, 60+ classes every week, all within a huge 1600m2 gym. The Million Dollar Question. Where is it? Our newest space will be in Gateway Shopping Centre, Northern Territory. Why the NT? We are not a big chain. We are local gym who is lucky enough to have lots of community support. Our team at Gateway has strong ties to the local community, this sparked our interest. The people, community vibe and growth of the town did the rest! The Price. Never fear! 2.0 gym does not equal 2.0 pricing. Pre-Opening Memberships still starting from only $14.95 a week! >> WHAT NOW? If you want a membership, a job, or simply need a guide for your fishing trip contact Jeremy at [email protected]. He will be there with his team to help you in any way possible. Memberships available from 1st July. Find out more here> bit.ly/fourthfp Thank you to everyone who made this possible. Justin, Franki and Jeremy.

17.01.2022 Ever done a stretching routine and found that you're not getting the results you want? Eccentric exercises have been found to improve your flexibility as well as reduce pain and disability! I know it's a stretch (see what I did there ) but trying giving eccentric exercises a go if you want to improve your flexibility.... More information about it on our blog! #strengthandpilatesphysio #physio #flexibility #strength #gym #rehab #stretch

17.01.2022 I can do this. 4 small words that can push you to achieve incredible things. www.spphysiotherapy.com... Strength and Pilates Physiotherapy Surry Hills

17.01.2022 Manual therapy has STRONG-MODERATE evidence for the treatment of lower back pain. In the management of lower back pain, there are many factors that can contribute to the recovery process. Things such as location of pain, pain intensity, beliefs towards recovery and even work life stress can all affect your management. Manual therapy has been found to improve pain, function and quality of life in patients with lower back pain when compared to usual medical care.... Now I'm not saying that you should only use manual therapy to treat your patient. Rehab exists along a continuum and we should always be working towards exercise and building a more resilient body. Manual therapy is a useful tool as it allows you to modulate someone's pain, which may allow them to gain access to muscles and movements they hadn't been able to prior. This will then allow them to do the exercises necessary to get them better. No matter what though, people will have individual results to ANY treatment you provide, so it's in your best interest to have many tools in your treatment toolbelt. I've seen countless "evidence based practitioners" throw away treatments because they saw a study that said it had limited to minimal evidence. Evidence is constantly changing and it would be foolish to only have one modality to help treat your patient. Even if a treatment had a 90% success rate of recovery, what will you do with the 10% that don't. Are you going to just scratch your head and say "oh the treatment SHOULD be working, and it must be something wrong with YOU!" No. We continue along the treatment road and try something else and see if it works. If manual therapy works for your patient, use it. If it doesn't, try something else. Ultimately get them moving and help them become as strong and independent as possible.

16.01.2022 Dear friends, Hope you are all managing to stay healthy and keep on track with your exercises. As you know, your health has always been our primary focus, and the team at Strength & Pilates Physiotherapy have a social responsibility to ensure our environment and services are safe. In line with the updated restrictions announced by the government, Strength & Pilates Physiotherapy will be suspending all Remedial Massage services, effective immediately. All upcoming massage app...ointments will be cancelled, and we will be in touch with when this changes. We have already escalated our cleaning procedures at the clinic, however we have added our own restrictions to all future appointments for further safeguarding. - Please wash your hands on arrival with the provided hand santiser before and after your session - Feel free to wear a mask if you want - We ask you to please drive in and avoid public transport to get to appointments with us. There is metered parking along Foveaux Street and small side streets, and 2P on Riley and Crown Streets. - Please bring a full length towel and appropriate clothing. This includes long sleeve shirts, long pants, and gloves - We ask that you please stay home if you are feeling unwell or have been in close contact with someone that has been unwell, has come from interstate or from overseas within the last 14 days The situation is dynamic and ever-changing, so we are closely monitoring the announcements from both federal and state governments. As always, we will keep you updated on what this means for you and the clinic. Whilst this might mean we are unable to see some of you in the clinic right now, we are pleased to announce the team is available for tele-health consultations. If youre unsure if this is for you then feel free to give us a call and we can talk you through it! We will also be stepping up our social media game to keep in contact with you all (shameless plug, ig @strengthpilatesphysio @davetranphysio @suyi.physio @gonmarimethod ), and will also still be tracking your progress on PhysiTrack! Stay safe! Dave and the SPP team

15.01.2022 Strength and Pilates Physiotherapy has officially turned 1!!! Wow. Time really does fly when you're having fun. Be on the look out for some goodies and activities in the next few week as we prepare to give back to our beautiful clients and followers!

15.01.2022 Exercise has been found to have a positive effect on mental health. With everyone social distancing it can get quite lonely and our mental health can suffer as a result. Finding ways to stay active and exercise can be a great way to improve mood and alleviate symptoms associated with anxiety and depression.... What are your favourite exercises to do at home? #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #mentalhealth #covid #home #isolation

15.01.2022 The American National Sleep Foundation recommends 7-9 hours of quality sleep each night However, when this isn’t met, it can take a toll on your health , mood , cognition and you productivity at work . When relating this to exercise performance , not getting enough sleep can increase levels of fatigue, increase tension and it has been shown to increase injury risk by 1.7x.... So, what are some ways to promote sleep? 1 Create a cool and dark sleeping environment 2 Avoid use of electronics in the bedroom 3 Limit how much caffein you consume later in the day 4 Create a consistent sleeping and waking routine Take home message? Don’t just focus on training well and eating well, pay some attention to sleeping well too! #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga #sleep

15.01.2022 No pain no gain? Actually... that might not be so true. Understanding the difference between delayed onset muscle soreness (DOMS) and general pain can be the key to whether you reach your goals and whether you stagnate in your training. Have a quick read of our article to gain a little more insight into why DOMS occurs and how to recover from it.... www.spphysiotherapy.com #physiotherapy #physio #spphysio #strengthandpilatesphysio #doms #gym #sore

15.01.2022 Early stage rehab for ACL Reconstruction To optimise recovery, early rehab to restore range of motion, strength and neuromuscular control is vital. To find out more, check out our blog or get in touch! Exercise examples:... 1 Heel Slides 2 Sit to Stands 3 Assisted Knee Flexion 4 Wall Squats (45-60 deg) 5 Single Leg Balance on Duradisc #strengthandpilatesphysio #ACL #aclreconstruction #surgery #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

15.01.2022 "Many athletes simply believe that more training equals better results. Whether youre training to increase your deadlift 1RM at the gym, preparing to run a half-marathon, or competing at an international level in sport, athletes often make the mistake of training too hard, and subsequently injuring themselves in the process." If you missed our latest blog, read up about Overtraining Syndrome here! http://bit.ly/2Fvgxd2

14.01.2022 Achilles tendinopathy is one of the most common overuse injuries causing pain around the ankle. While eccentric training or heavy load low-speed strength exercises can help you get back on track, it is important to address the risk factors that may have led to this in the first place! Addressing risk factors such as shoes, ankle range of motion, running technique and overall training volume is vital in getting you back on track and on the road to recovery. For more informat...ion check out our blog post to see what else you can do. https://www.strengthandpilatesphysiotherapy.com//running-t #spphysio #strengthandpilatesphysio #achilles #tendinopathy #injury #ankle #pain #running #soccer #sports #rehab #physio #physiotherapy #physicaltherapy #gym

13.01.2022 And that's a wrap for these two absolute guns!!! Super proud of what Gus and Nel were able to achieve whilst training with me for almost half a year. Being able to both squat and deadlift twice as much as when they first started as well as building that booty. (Especially you Gus ) Just want to wish you guys a safe and happy journey to the big apple!!!!! ... You will be "sorely" missed.

13.01.2022 If you've ever experienced Achilles pain then have a quick read of our blog post to see what you can do to manage it.

13.01.2022 Finding that balance www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills... Level 2, 103 Foveaux Street Surry Hills

13.01.2022 Looking for a holistic centre that can cater to your exercise and rehabilitation needs? Strength and Pilates Physiotherapy offer services from general physiotherapy, strength and conditioning, private reformer Pilates, massage therapy and much more... Visit our website for more information www.spphysiotherapy.com

12.01.2022 Cardiovascular disease (CVD) is one of the leading causes of disease and death worldwide. Up to 250,000 deaths per year in the united states, related to CVD, can be linked to lack of regular physical activity. Physical inactivity is amongst high blood pressure, abnormal cholesterol levels, smoking and obesity, as the 5 major risk factors for CVD. The good news? Exercise is one of the best ways to address these risk factors, in order to decrease the chance of having a heart ...attack, or events such as a stroke, and live a healthy life. Regular exercise helps to: reduce weight, reduce blood pressure, reduce levels of bad cholesterol whilst promoting good cholesterol increase cardiovascular fitness Improves the blood vessel function and the body’s ability to deliver oxygen to the working muscles How much exercise should I do? The World Health Organisation recently updated the guidelines for physical activity and sedentary behaviour. For adults (18 64 years), it is recommended to: Participate in regular physical activity Perform at least 150 300 minutes of moderate-intensity aerobic exercise, or at least 75-150 minutes of vigorous-intensity exercise for substantial health benefits Perform muscle-strengthening exercises of moderate-intensity at least, that involves most of the major muscle groups, on 2 or more days of the week It is also recommended to limit sedentary behaviour (such as sitting down all day at work or watching TV) that is associated with detrimental effects to health, and increase chance of cardiovascular disease, cancer, cancer-related mortality, and type 2 diabetes. #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga #cvd #hearthealth #riskfactors #cardiovascularhealth

11.01.2022 Ever done a stretching routine and found that youre not getting the results you want? Eccentric exercises have been found to improve your flexibility as well as reduce pain and disability! I know its a stretch (see what I did there ) but trying giving eccentric exercises a go if you want to improve your flexibility.... More information about it on our blog! #strengthandpilatesphysio #physio #flexibility #strength #gym #rehab #stretch

11.01.2022 And thats a wrap for these two absolute guns!!! Super proud of what Gus and Nel were able to achieve whilst training with me for almost half a year. Being able to both squat and deadlift twice as much as when they first started as well as building that booty. (Especially you Gus ) Just want to wish you guys a safe and happy journey to the big apple!!!!! ... You will be "sorely" missed.

10.01.2022 "Many athletes simply believe that more training equals better results. Whether you’re training to increase your deadlift 1RM at the gym, preparing to run a half-marathon, or competing at an international level in sport, athletes often make the mistake of training too hard, and subsequently injuring themselves in the process." If you missed our latest blog, read up about Overtraining Syndrome here! http://bit.ly/2Fvgxd2

10.01.2022 Another solid workshop with the fitnessplayground crew. Teaching and showing them a trick or two about thoracic mobility as well as transverse abdominal contraction/activation! For more information book online @... www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

10.01.2022 #Repost from @dtranphysio with @regram.app ... Absolute smasher of an open day! Thanks to all of those who could attend and helped out!

09.01.2022 Hey team, At Strength and Pilates Physiotherapy, your health and safety is our first priority. In accordance with health organisations, we have taken a few extra precautions to protect against exposure to the novel coronavirus (COVID-19) in the clinic. ... In addition to our regular deep clean of all surfaces, mats, and equipment, we have placed hand sanitiser at both reception and on the waiting room for you to use. We ask that you please take the following precautions: - Wash your hands thoroughly before and after your session - Bring your own towel to use during your session - Avoid touching your eyes, nose, and mouth - If youre feeling unwell, please stay at home and take rest. Call or email us so we can reschedule your appointment for when youre feeling better Exercise and fitness is vital in keeping a strong immune system, so we hope to see you in the clinic soon!

09.01.2022 If youve ever sprained your ankle before chances are you will roll it again... This can lead to chronic tears to the ligaments around your ankle and can eventually lead to chronic instability. Balance exercises have been shown to be an effective rehabilitation tool for unstable ankles. This was also regardless of the actual balance exercises used.... So if youve ever sprained your ankle make sure you put some balance exercises in your rehab program. #anklesprain #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physio #surryhillsphysio

09.01.2022 Recent research indicates that "cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise" But what does this really mean? Does that mean anyone who has been doing this type of treatment has been wasting there time?... Not really. Sports teams and athletes have used cold water immersion therapy as a form of recovery for many years. The thought was that cold water immersion may have created long-term adaptive responses to resistance exercise by modulating inflammation and cellular stress. In essence the thought was that cold water immersion would allow the body to adapt to the effects of exercise quicker by changing the way body creates and responds to inflammation. http://onlinelibrary.wiley.com/doi/10.1113/JP272881/full In the above 2016 research study, it was found that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise. The limitation of this study though is that they didn't compare this to a control group so we are unable to determine if both groups had an overall effect on inflammation or not. If there is no difference between active recovery and cold water immersion, why do people still use it? Whilst it appears that cold water immersion doesn't significantly change the inflammatory response in the body, we have found previously that cold water immersion consistently improves perceptions of fatigue and muscle soreness and enhances recovery of muscle function/performance following exercise. It also reduces clinical signs of inflammation such as limb swelling/oedema after exercise. However it is also known that reducing inflammation in muscle after injury often impedes muscle repair and can slow the recovery process down. Therefore in the long term, regular cold water immersion appears to be detrimental for developing muscle strength and hypertrophy. Take home message: - There is no difference between cold water immersion and active recovery in terms of inflammatory response after exercise. - Cold water immersion can improve perception of fatigue and muscle soreness - Cold water immersion can improve swelling and muscle function after exercise - Regular use of cold water immersion can be inhibit and be detrimental to developing muscle strength and hypertrophy

09.01.2022 A new meta analysis has revealed that dry needling delivered by physical therapist can have a greater effect in treating pain short term for musculoskeletal pain. However these results are inconclusive/lacking for long term studies. If your physio is just needling you and not giving you exercises or different treatment modalities such as education and graded rehab, give them the flick. They arent worth the time or money. For more information book online @... www.spphysiotherapy.com Strength and Pilates Physiotherapy Surry Hills

09.01.2022 When completing the sumo dead lift it's important that sufficient "tightness" is created prior to the lift. The lift should be smooth and you should notice that the shoulders and hips move up away from the floor at the same time. We want to avoid lifting the hips before lifting the chest as this will make locking out significantly more challenging.... The sumo deadlift is different to the conventional deadlift as the forces take time to build. If we try to rush and allow the hips to shoot up prior to the lift, what you've done instead is a wide stance conventional deadlift... Simply Sumo deadlift = harder to start the lift but easier to lock out Conventional deadlift = easier to start the lift but harder to lock out Overall message. Stay tight. Move hips and chest up together. If you're not doing that, reduce the weight until you can. Happy lifting. #spp #spphysio #strengthandpilatesphysio #physio #deadlift #sumo #physiotherapy

08.01.2022 Week 3 post ACL reconstruction rehab. Blood flow restriction (BFR) training combined with transcutaneous electrical nerve stimulation (TENS) can increase the muscle stimulation without adding the variables of load onto the knee while we still have tissue healing. #physio #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #acl #aclrehab

07.01.2022 If you don't already know... We've moved!!! Come past and say hello if you're in the area (we have a whole bunch of plants and new toys to show off) #strengthandpilatesphysio #spphysio #surryhillsphysio # @ Strength and Pilates Physiotherapy

07.01.2022 Plyometric exercises should be a staple exercise in any performance training program, particular if running is a key component of the activity. Achilles tendinopathy is a common condition that affects athletes. Tendons respond well to tensile loading and plyometric exercises are a great way to stimulate and strengthen the tendons of the lower limb. When programmed properly it is a great way to bulletproof the body for the demands of the sport.... #spp #spphysio #physiotherapy #achilles #strengthandpilatesphysio #strengthandconditioning #running #athomeworkout #athlete

07.01.2022 Side planks for static strengthening of the obliques, TFL and hip abductors. For more information book online @ www.spphysiotherapy.com... Strength and Pilates Physiotherapy Surry Hills

07.01.2022 GLUT MED TENDINOPATHY "Gluteus Medius tendinopathy (or glut med tendinopathy), is an inflammatory condition affecting the tendon of gluteus medius muscle where it inserts into the greater trochanter of the femur (the bony bump felt on the side of your hip). Glut med tendinopathy is usually a result of over compression of the hip, caused by movements that involve excessive flexion or abduction of the leg. This leads to too much stress being placed on the muscle and tendons sur...rounding the joint, and hence resulting in inflammation and pain in that area..." Read more about how to diagnose and treat this condition on our blog! http://bit.ly/2rfYKLO

06.01.2022 Studio Pilates session by @monicafleur from @attheflowstate helping @davetranphysio work on his glute activation, thoracic extension, and shoulder mobility. One of the main benefits of studio Pilates is the huge range of exercises that can target mobility, stability as well as strength. If you're looking for guided movement training, book on in!... #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

06.01.2022 Just because youre working from home doesnt mean you have to end up looking like Gollum. If youre working from home, there are a few key things you can try to maintain your posture and be pain free. Have a chat with one of our physios today to see how we can help.... www.spphysiotherapy.com #spp #spphysio #strengthpilatesphysio #strengthandpilatesphysio #physiotherapy #physio #covid19 #covid #workfromhome

05.01.2022 ACL rehab week 5-6 A common complaint with ACL reconstructions or any knee arthroscopy is pain walking down hill or down stairs. This is due to the fact that quadriceps atrophy is a common feature associated after surgery. As such eccentric quadriceps strength needs to be regained. By 5-6 weeks post op ACL rehab, most of the knee range of motion shouldve been restored and the patient should be able to walk without crutches and be progressing to more functional exercises e.g.... squats, mini lunges etc. One exercise we tend to neglect is the eccentric step down. Clients (and physios) can often think squats are enough to build up their lower limb strength, however in gait and locomotion we mainly move in a unilateral manner. Bilateral movement can hide weaknesses down the chain so its important we strengthen up unilaterally. Heres two examples you can use with your clients. A1. Eccentric step down 4 X 10 B1. Lateral eccentric step down 4 X 10 This was after 5 minutes on the bike, body weight squats, stiff leg deadlifts, and single leg balance drills. Stay healthy. #spp #spphysio #surryhillsphysio #strengthpilatesphysio #strengthandpilatesphysio #physiotherapy #acl #aclrehab

05.01.2022 Come and join us for our OPEN DAY at our Surry Hills clinic! It will be a great opportunity to meet some of our team, ask questions and learn about common injuries. There will be prizes to be won and discounted treatment vouchers available on the day. Oh and did we mention a FREE MASSAGE! Save the date July 1st 2017

04.01.2022 Hope everyone had a great long weekend! Here's a little something to get you geared up for the rest of the week - Our new blog post on Tennis Elbow: 5 tips for relieving that outer elbow pain, also known as Lateral Epicondylalgia "Tennis Elbow, (clinically referred to as lateral epicondylalgia), is a localised degenerative tendon condition affecting the muscles attaching to the bony prominence on the outer edge of the elbow. It is the most common injury in the adult elbow, an...d usually progresses very gradually over a period of time, often from history of repetitive use and overloading of the muscles around the elbow and arm" Read more about causes and treatment on our blog! http://bit.ly/2g5KFwJ

04.01.2022 Mental imagery involves mental practice of performing a motor pattern or task, rather than the actual physical practice. There are currently no guidelines for exactly how mental imagery should be performed, but the general steps typically include: 1 Relaxing in a reclined position with eyes closed 2 Visualise yourself as the actual participant performing the task.... 3 The mental imagery should be a successful performance of the task, going through the process and resulting in a successful outcome. 4 Aim to stay relaxed and focused. 5 Mental imagery is recommended to last less than 20 minutes. Why perform mental imagery? It is proposed that mental imagery results in activation of some common neural networks compared with actual performance of the task. Therefore, creating an effective supplement to physical training to improving athletic or skill performance. Whilst mental imagery is better than no practice at all, it cannot replace the effects of actual physical practice. It is best to combine the physical and mental practice. However, it is important to note, mental imagery is a skill that may require practice, for it to become most effective. Benefits of mental imagery may include gains in: Strength Coordination Range of motion Postural control Accuracy Motor skills In addition to this, there have been some use of mental imagery in the management of injuries. The addition of this to the usual rehabilitation and recovery, may assist with: Helping patients cope with pain Improve recovery time Reduce deterioration of physical skills when recovering form injury Increase adherence to rehabilitation programs So next time you’re trying to master a new skill, or want to push your performance to that next level, why not try mental imagery! #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicin #mentalimagery #performance #mentalrehearsal

04.01.2022 Self myofascial release (aka foam rolling) has been found to be effective for increasing joint range of motion, decreasing muscle soreness as well as improving muscle performance. If you want to know more about how you should do it check out our blog. Link in bio. #foamrolling #smr #physio #spp #spphysio #strengthandpilatesphysio

04.01.2022 Hope everyone had a great long weekend! Heres a little something to get you geared up for the rest of the week - Our new blog post on Tennis Elbow: 5 tips for relieving that outer elbow pain, also known as Lateral Epicondylalgia "Tennis Elbow, (clinically referred to as lateral epicondylalgia), is a localised degenerative tendon condition affecting the muscles attaching to the bony prominence on the outer edge of the elbow. It is the most common injury in the adult elbow, an...d usually progresses very gradually over a period of time, often from history of repetitive use and overloading of the muscles around the elbow and arm" Read more about causes and treatment on our blog! http://bit.ly/2g5KFwJ

04.01.2022 Did you know that some physiotherapists can help you deal with jaw pain? The temporomandibular joint (TMJ) is located between the cheek and the ear. Pain at the TMJ can be mild to severe, isolated to the joint or widespread to the neck and head. It can become so debilitating that you could struggle with chewing, eating or opening your mouth normally. 10-15% of the population is affected by TMD (temporomandibular disorder) and it is more common in women between the ages of 2...0 and 44. Theres also a high correlation between headache and neck pain. Full article on our blog #strengthandpilatesphysio #strengthpilatesphysio #spp #surryhillsphysio #surryhills #jawpain

03.01.2022 Wrist pain exercise. For most people, using our hands is a privilege. We don’t realise the amount of strain our hands take until it may be too late. To prevent injuries from occurring, it is important to take a step back and give our hands and wrist the TLC that it needs. For people who are bound to their desk on a daily basis, those e-gamers , and tradies, this post is dedicated to you. Try these exercises when you find yourself in a short break or waiting on ...hold: 1Exercises #1&2: Straight-arm supination (elbow pit to the sky) & pronation (elbow pit to the ground) 2Exercises #3&4: Ulnar deviation (adduction) & Radial deviation (abduction) overpressure 3Exercises #5&6:Wrist flexion & extension overpressure 4Exercises #7&8: Finger extensions (jazz hands) & pulling Remember, overpressure is applying gentle pressure at the end of your comfort range. These exercises should not induce any pain. #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine

03.01.2022 Happy #humpday Hope everyone is able to "scoot" into the rest of the week with a smile :)

02.01.2022 And stretch... #flexibility #strength #spp #spphysio #pilates #pilatesreformer

02.01.2022 When completing the sumo dead lift its important that sufficient "tightness" is created prior to the lift. The lift should be smooth and you should notice that the shoulders and hips move up away from the floor at the same time. We want to avoid lifting the hips before lifting the chest as this will make locking out significantly more challenging.... The sumo deadlift is different to the conventional deadlift as the forces take time to build. If we try to rush and allow the hips to shoot up prior to the lift, what youve done instead is a wide stance conventional deadlift... Simply Sumo deadlift = harder to start the lift but easier to lock out Conventional deadlift = easier to start the lift but harder to lock out Overall message. Stay tight. Move hips and chest up together. If youre not doing that, reduce the weight until you can. Happy lifting. #spp #spphysio #strengthandpilatesphysio #physio #deadlift #sumo #physiotherapy

02.01.2022 Can you spot the difference? Poor scapula awareness (otherwise know as scapula dyskinesia) can often be associated with neck and shoulder pain. Here we've been actively working with our client to improve he's left scapula position which has allowed him to return to the gym.... Do you know how your shoulders move? If you need any help send us a message and one of our awesome physios can help. #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

02.01.2022 In-service/CPD done @davetranphysio taking the team through a development session on strength and conditioning principles and foundation exercises. You can rest assured knowing that our practitioners are skilled in all facets of rehabilitation and you won't be left alone in the corner to do your exercises.... If you're in pain or if you just want to move efficiently and hit some new PB's, come in and see how we can help! #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga

02.01.2022 Happy hump day! Don't work yourself like a dog... Unless your working as hard as Holly the Greyhound #strengthandpilatesphysio #physiotherapy #physicaltherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #physicaltherapist #exercise #backpain #fisioterapeuta #wellness #pain #pilates #injury #chiropractic #therapy #massage #sport #covid #mobility #gym #healthylifestyle #sportsmedicine #yoga