The Gym Physio in Wollongong, New South Wales | Sport & recreation

The Gym Physio

Locality: Wollongong, New South Wales

Phone: +61 2 4283 6566

Address: Unit 2 Plus Fitness Building, 1A Tarrawanna Rd, Corrimal 2518 Wollongong, NSW, Australia

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24.01.2022 New Year, New You? Happens every year, with mostly the same you being the result? Why don’t resolutions endure? Why do they fail? Why do out best intentions go awry? Why is making a change so hard? Check yourself against the 5 ingredients of change: do you have them all? 1. Awareness there has to be an understanding that you NEED to make and change in your life and you have to be aware of the triggers for that change. 2. Desire - without truly desiring to make a change,... there will be no change. A resolution has to be something you desire, and you have to understand WHY it will be of benefit to you. 3. Knowledge having committed to make a change in you life, you need to now HOW you can make that change. Here it may be beneficial to have some external guidance coach, mentor, friend who can instruct you in what has to be done to make the desired change occur. Or you may simply need to do some reading / research. 4. Ability the change you desire may require new skills. WHAT do you need to be able to do to effect this change? Can you do that now or will you need training? Is it realistic that you will be able to acquire the skills you need? What can I do before I have that skill? 5. Reinforcement there has to be some form of feedback to ensure that you are getting a benefit and there are no negative outcomes from your change! Positive reinforcement and tracking of change can help to keep you on track. A support person / team can be vital here to provide encouragement and monitoring. Consistent reinforcement is key to the MAINTENANCE of your changes!! #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #strong See more

24.01.2022 If you train your body hard and work it like a machine, it’s important to do your routine maintenance as you would do for any precision machine. And yet, many people maintain their car better than they maintain themselves. Surely your body is worth ore than your car? 5 simple but effective maintenance strategies: 1. Make sure your nutrition is appropriate and adequate for your training needs. 2. Get at least 7 hours sleep per night to allow the body and mind to recover and... repair. 3. Manage and minimise your stress levels. 4. Progress your training load to a plan to prevent overloading tissue and causing injury. 5. If you do have an injury, see your Physiotherapist to get it sorted and help you get back to lifting / training quickly. ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #sportsmedicine #plusfitness #corrimal ************************************************************************************ See more

24.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #2 Low Intensity Training Parameters Training Intensity BFR Training uses a weight that is in the range of 20% to 40% of the 1RM Max for that exercise. This compares with the usual hypertrophy training that uses a weight >65% of 1RM Max. Exercise Tempo With BFR training, exercises should be performed with a strict 2 second concentric contraction and a 2 second eccentric contraction.... Sets / Reps The most common training regime used is the 75 reps regime. It is performed as 4 sets as follows: 30 Reps 30 seconds rest 15 Reps 30 seconds rest 15 reps 30 seconds rest 15 reps The 75 reps should require SIGNIFICANT effort: if not, increase the weight next session. If you can only perform 50-75 reps with significant effort, maintain that weight for the next session. If you are unable to perform 50 reps, reduce the weight for the next training session. Frequency BFR Training can be performed 2 to 3 times per week, but it recommended that it not be performed on consecutive days. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy #teenaesthetics #physio #fitfam #crossfit

23.01.2022 Don't neglect the wheels!!! #aesthetics #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics ... #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #squat #quads See more

22.01.2022 Cable hip Adduction is a frowned upon exercise in the gym, seen as the domain of women only. However, strengthening the Adductors has many positives, one of them is potentially improving your performance of the Squat. How is this so? 1. Strengthening the Adductors helps them to counteract the Abduction moment created by the upper fibres of the Gluteus Maximus. This can help to improve hip stability. Better strength in the adductors can also reduce the reliance on the Adductor... Magnus for adduction: this is important. 2. Adductor Magnus acts as a hip extensor when needed. So, a stronger Adductor Magnus, that is also not required to work as a stabiliser, can help with hip extension strength. 3. Hip adduction also strengthens the lower fibres of Gluteus Maximus which produce hip adduction. So more strength to the Gluteus Maximus, more muscle to produce hip extension. 4. While doing the Cable Adduction exercise, the opposite hip gets a bonus workout by having to keep quite stable for the exercise to be performed. So, a bonus workout to the opposite hip and the stabilisers get to strengthen their stabilising powers!! The knee adduction movement often seen in squats, is it due to the adductor magnus changing its role from a hip extensor to a hip adductor to try and provide stability??? #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #plusfitnesscorrimal #squat #plusfitness Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 See more

21.01.2022 Social Media is a big game of seduction. It’s aim? To get you to follow and then spend your money and/or change your behaviour. The usual end game? To make people rich and famous. Have you been seduced lately? A good looking influencer|... Pictures of an expensive car Exotic locations Expensive jewellery A beach-perfect body Pecs or a booty to die for Millions of followers A couple of glowing testimonials or before and after pics? What do you use to judge the quality of the information on a post? Any or all of the above? If so, you have been seduced by the power of social media! (Ever consider how many good looking Fitness professionals got that way by following somebody else’s coaching / workout/diet plan?) Everyday I see bullshit being spread by people who are Instafamous. Creating the illusion of wealth and success. And people being suckered in like it was Vegas strip! It’s all about your health dummies!! Knowledge is king, looks are dangerous. Poor advice can affect your health.seriously.fatally. Stop being seduced. Look beyond social media for quality information. Don’t be lazy. Don’t rely on social media Check your sources Check the quality of information It’s your body, your health.make it YOUR priority to treat it properly (and not just be one of the sheep!) #physio #physiotherapy #sportsmedicine #sportsinjury #corrimal #wollongong #backpain #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #workout #powerbuilding

21.01.2022 Greta article!!! Especially this: Christian Thibaudeau Strength Coach The trend that bothers me the most is what I call "instant experts." I see two specific cases:... 1 Inexperienced Instagram Coaches People with no experience as trainers or coaches building a huge social media following, then using that to sell online training programs. It is possible to do a good job with online coaching using the modern tools we now have. However, it's very hard and it requires a lot of experience and discipline. Being truly effective as an online coach is much more difficult than being effective as a "live" coach. Why? Because coaches are problem solvers: You identify a problem and you solve it with the proper training decisions. It's harder to identify the problem when you can't see the client in person, and it's made more complicated by not seeing how he applies your solutions. So, to be a good online coach you need to already be a very good "live" coach and have lots of experience. You need to have seen all the possible problems and know how to fix them. Listen, I get it. When you have a nice body you want to cash in. And selling programs can be easy money when you have tons of Instagram followers and the look that everybody wants. But getting results with yourself isn't the same as getting results with others. When I started out, I assumed that everybody was like me. I'd approach their training like I approached mine. As a result, some got great results, others didn't. We're all different and respond best to different applications of the methods. To understand that, and to be able to give people results, you need to have worked with tons of people from all different areas in the genetic pool. 2 Newbie Contest Prep Coaches People with very little training background deciding to do a physique contest and then marketing themselves as contest prep experts (after doing one show). This is probably even more disturbing than the first one. I've seen people do one physique contest and suddenly market themselves as contest prep experts. This is even more common now that we have the bikini class and men's physique. In these two classes you can do fairly well in a local show without actually having paid your dues in the gym. You can know next to nothing about proper training and dieting and do well in lower level shows. And these low experience, no-knowledge beauty pageant winners use their "success" to cash in by conning unsuspecting victims into believing that they are the experts that will get them ready for their first show. Listen, under the best possible circumstances, under the supervision of someone with true experience as a contest trainer, contest prep is an extremely demanding and even dangerous thing. Can you imagine what could happen if you put this into the hands of a fake expert? It could very well destroy your health, along with your bank account. Christian Thibaudeau https://www.t-nation.com/t/the-absolute-worst-fitness-trend

21.01.2022 Everyone wants things to get back to normal, right? Stuff that!! What was normal before? Comfortable mediocrity? The COVID19 Pandemic has changed the world and will change it again.... But, what will be the next change? Revert back to the same, same as before or to a disrupted world changed forever? This is a chance to pause, reflect and evaluate where do we want to be when the pandemic is over? What do I want my life to be doing? What do I want my business to be doing? People have been forced to accept change and have mostly done it well. This gives you a window of opportunity that is wide open to change how you go about things in many aspects, and to agitate for change in other parts. Start planning now. Start the experiment. People are willing to put up with things being done differently so now is a good time to try new things out. Start planning for the opening up. Think how you can come out of this in a better position than you went into it! Don’t waste this opportunity!! See more

18.01.2022 It’s not stress that kills us, it is our reaction to it. Hans Selye. Eustress is a positive in our lives. It is a positive stress that keeps us energised and excited. Without eustress we can become, bored, unmotivated, apathetic and even depressed. We lack motivation.... Eustress is developed by striving for goals and overcoming challenges. Having a reason to get up in the morning. Seeing something as a threat is distressing which is negative stress: seeing the same situation as a challenge is eustressing. Eustress is a positive but it is still a form of stress and we need down-time from it to relax, recover and recharge. Also known as work-life balance or not over-training. Eustress is exciting and productive, but in the long term, or in too much a dose, it taxes our system. The same principle can be applied to training and physical activity: too little does not cause adaptation, too much causes fatigue and failure. Even so, eustress for the physical can be eustress for the mental side of us, and both sides need a break from the stress! (De-load weeks, periodisation). Managing your physical and mental stress is key to mental and physical well-being and preventing burnout, exhaustion and injury! (And making those gains!) #stress #health #fitfam #instafit #fitnessmotivation #gym #grind #lift #gains #bodybuilding #powerlifting #powerbuilding #crossfit #weightlifting #exercise #shredded #healthy #fitness #workout #aesthetic #muscle #training #conditioning #bodybuilder #gymlife #plusfitnesscorrimal

18.01.2022 The purpose of this study was to measure the relative contributions of 4 hip and thigh muscles while performing squats at 3 depths. Ten experienced lifters performed randomized trials of squats at partial, parallel, and full depths, using 100125% of bodyweight as resistance. Electromyographic (EMG) surface electrodes were placed on the vastus medialis (VMO), the vastus lateralis, (VL), the biceps femoris (BF), and the gluteus maximus (GM). EMG data were quantified by integ...ration and expressed as a percentage of the total electrical activity of the 4 muscles. Analysis of variance (ANOVA) and Tukey post-hoc tests indicated a significant difference (p<0.001*, p=0.056**) in the relative contribution of the GM during the concentric phases among the partial (16.9%*), parallel (28.0%**), and full-depth (35.4%*) squats. There were no significant differences between the relative contributions of the BF, the VMO, and the VL at different squatting depths during this phase. The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases. ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #sportsmedicine #corrimal ************************************************************************************

17.01.2022 Abstract Objectives To determine the diagnostic accuracy of clinical tests for cam or pincer morphology in individuals with suspected femoroacetabular impingement (FAI) syndrome and to evaluate their clinical utility. Design ... A systematic review of studies investigating the diagnostic accuracy of clinical tests for cam and pincer morphology. Data sources PubMed, Embase, CINAHL and SPORTDiscus. Eligibility criteria for selecting studies Studies investigating the diagnostic accuracy of clinical tests for cam, pincer or mixed morphology in symptomatic patients. Patients had to undergo an index test and a reference test able to identify cam or pincer morphology. Study results have to allow the calculation of true or false positives and/ or negatives to calculate sensitivity, specificity, likelihood ratios (LR) and post-test probabilities. Results Eight studies were included, investigating 17 tests and two test combinations. The studies reported a low specificity for all tests, ranging from 0.11 to 0.56. Sensitivity ranged from 0.11 to 1.00, with high sensitivities for the flexion-adduction-internal rotation (FADIR), foot progression angle walking (FPAW) and maximal squat tests. We estimated that negative test results on all of these three tests would result in a negative LR of 0.15. However, we judged the studies to provide low-quality evidence. Conclusion There is low-quality evidence that negative test results reduce the post-test probability of cam or mixed morphologies and that consecutive testing with the FADIR, FPAW and maximal squat tests might be used as a clinical test combination. We would not recommend their use to confirm the diagnosis of FAI syndrome. PROSPERO registration number CRD42018079116. #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #strong #instamotivation

17.01.2022 More evidence that running is GOOD for yur knees and does not lead to arthritis. https://www.smh.com.au//could-running-actually-be-good-for

17.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #1 Use of the Band / Cuff. Types of Cuff / Band that can be used. There is a wide range of band/cuff types that can be used for BFR Training. Your choice may come down to what is in your budget and what is available, but some types are more effective than others. At the bottom end are simple restriction bands. These are cheap and readily available, however it is difficult to gauge what level of occlusion you are achieving e...ach session and to reproduce the same level each training session. Therefore, your workouts may not be effective. The bands also have the downside of being narrow, so they apply more pressure to work and this can cause compression injuries to nerves. Compression wraps are also common, and being wider do not have the issues of risking nerve damage. However, the other limitations of restriction bands apply here as well. These can also be slow to put on and take off. Wider types of bands are available, and the same applies as for compression wraps except that these bands can be applied and released much quicker. Manually inflatable cuffs use a wide cuff and a measured pressure, so you can use the same level of pressure each exercise session for consistency. However, these can be cumbersome to sue and slow to inflate / deflate. Machine inflatable cuffs can be rapidly inflated and deflated for proper rest / workout cycles and can produce consistent/ adjustable levels of pressure for occlusion. However, these units can be expensive, and the inflation tubing can impede exercises. Also, the inflating units have to be moved around to exercise. There are now some small portable self-inflating cuffs. These do not have the limitations of tubing / mechanical pumps and are quick to inflate / deflate. They seem top produce adjustable and consistent levels of pressure / occlusion, however can be expensive to purchase. There are also Commercial / Medical Grade Machine Inflated Cuffs which feature an inbuilt Doppler measuring system to measure blood flow, so can accurately calibrate and reproduce levels of occlusion. These are viewed as the Gold Standard in Rehabilitation and for research. These units are large, have tubing and can be quite expensive however. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy

17.01.2022 Benefits of strength training shown again!!

17.01.2022 There are 4 key concepts to understanding Blood Flow Restriction (BFR) Training. 1. A band or pressure cuff is applied to the exercising limb to partially restrict arterial and venous blood flow to the exercising limb. Restricting blood flow by 40% has been shown to be effective, but typically higher pressures are used. 2. Exercises are performed at a lower intensity than usual hypertrophy training regimes, typically using loads as low as only 30-40% of 1RM Max. 3. As a resul...t of the lower training load, there is less muscle protein breakdown compared to normal high intensity training. 4. BFR Training programmes have bene shown to produce a similar hypertrophy stimulus to traditional high intensity programmes. For strength training, strength increases are significant but not as high as with traditional high intensity training. I will expand on the above 4 areas in my next posts. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy

15.01.2022 #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #sportsmedicine #corrimal #plusfitnesscorrimal

15.01.2022 "MY back is painful..there must be something wrong!! I need an X-ray or MRI to find out what is wrong!!" This is a common reaction to having back pain. Unfortunately, it is not a productive road to follow. Imaging commonly reports normal age-related changes in terms that make it sound like there is something wrong or damaged in the back when this is NOT the case.... These reports are more likely to make somebody worry that whatever was found was the CAUSE of the back pain, and this is also rarely the case. This can lead to fear, more pain, unnecessary and unproven treatments and, ultimately, surgery which is not proven to be effective. Imaging should be reserved for when indicated (Red Flags) or when symptoms fail to improve after a reasonable time (usually about 6 weeks). Until then, there is no urgency to rush into imaging and investigations which may be more alarming than comforting. Pain relief, education and simple exercises will allow the majority of cases to resolve. If you have back pain, you do not need to have x-rays, CT or MRI done before attending for Physiotherapy treatment. If the Physiotherapist is concerned, you will be referred back to your GP or for imaging directly. So there is no need to delay you start your journey to recovery! If you have back pain, call 4283 6566 to book an appointment. #backpain #pain #physio #physiotherapy #medicine #corrimal #sportsinjury

14.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #1 Use of the Band / Cuff. Cuff Pressure / Amount of Occlusion. To make BFR Training work, there must be enough pressure in the cuff to cause enough occluion to make training effective.... Studies have shown that occuding blood flow by 40% or more is effective. This can be accurately measured with high-grade units that use Doppler measurements of blood flow. A current, general recommendation is to aim for 50% occlusion for the upper limb, 80% for the lower limb. If you are using the portable units or inflatable units that rely on blood pressure measurement, then you wil probably look to operate at pressure equating to 50% and 80% of systolic Blood Pressure. If the units do not rely on blood pressure measurement, then inflating the cuffs to the % of your systolic blood pressure or to a standard pressure may be protocols to use. It is worth noting that in research, many different protocols are used with a cuff pressure as high as 270mmHg! If you are using simple cuffs / wraps, you are at the disadvantage of not knowing if you have applied enough or too much pressure. The current advice is to aim for a tightness intensity of 5/10 for the upper limb and 7/10 for the lower limb. Again, care must be taken with narrow bands as they may exert too much pressure and cause nerve damage. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy #teenaesthetics #physio #fitfam #crossfit Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566

14.01.2022 Injury rehabilitation is a process, sometimes a very long one. In most cases, the aim is to be pain-free at the end of the process. However, this does not mean that the rehabilitation process will be, or should be, pain free. A large part of rehabilitation involves reloading tissues and stimulating tissue to strengthen / toughen up. Often, to accomplish a high enough load for this to happen, the tissue can become painful. Generally, we will talk about a mild to moderate ache ...being good for the tissue / joint: it has stirred it enough to make it want to adapt, bit not so much that damage has occurred. Wrapping a joint / tissue in too much cotton wool can be as bad as too much loading. Tissue often only heals to the level of load applied to it: no load, healing / toughening stops. One of the roles of the Physiotherapist is to guide this re-loading / toughening up process and monitor to ensure the load is in the sweet spot of not too much, not too little. Whilst no pain, no gain may not be quite correct, good pain for good gains may be more apt. #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #strong #instamotivation ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************

14.01.2022 Weight-training as part of Olympic Lifting, Power Lifting, Bodybuilding and Cross-Fit etc has become a popular sport/ past-time. Despite this, information on the nature and incidence of injuries in these sports is still quite limited. This particular study looks at studies done on injury rates in Olympic Lifting and Power Lifting. The studies are mainly Retrospective so are not as powerful as a Prospective Study as they rely on memory and miss incidents. However, it would se...em that Weight Lifting and Power Lifting has similar injuries to other sports that are non-contact and require power/strength and lower than injury rates for contact sports. What is still not known is what are the risk factors for injury in these sports. However, it would seem good sense to attend to : * maintain good flexibility and range of movement * develop and use proper technique * load management don’t lift according to your ego * ensure proper rest and recovery *avoid developing poor posture due to muscle imbalances. Many lifters find that regular checks with their Physiotherapist to maintain a good physical condition reduces their injury risks and improves their lifting. Attending to small pains and niggles early can prevent them from developing into more significant injuries and time away from lifting. ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #plusfitnesscorrimal #shoulder #fixinjuries #makehealthyouraddiction ************************************************************************************ 2w the.gym.physio's profile picture the.gym.physio ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ See more

14.01.2022 What is worse than having lower back pain and being erroneously diagnosed, and treated for, excessive anterior pelvic tilt? Maybe deciding to have an MRI and believeing it will definitely show you what is wrong with your back? Or maybe reading the report and now believeing you have "18 things wrong with my back"? Or making a YouTube video with over 120K viewers and promoting the MRI diagnosis fallacy? (It was done with the best intentions - the broadcaster is a bodybuilder, n...ot a health professional) So many bits here where the health professionasl have let this young man down. So many erroneous beliefs held by the broadcaster but now spread to many! And so many uninformed / mis-informed responses to the YouTube Video! It is times like this I know we, as the health professionals, need to do better, need to cut through the BS from uninformed sources and from the charlatans. We need to get the FACTS out. We need to educate better and more aggessively! We need to overcome gym bro-science, ego lifts and prevent young bodies being injured. Weight-lifting is a great exercise if done correctly. Bodybuilding already a brutal sport. Ignorance does not make either better. #backpain #bodybuilding #physiotherapy #chiropractic #weightlifting #physicaltherapy #gym #grind

13.01.2022 Headache is an occasional symptom that is associated with weightlifting. In most cases, it is a benign condition that resolves itself. In some cases, a modified training program is required until symptoms resolve. In a small number of cases, there is some pathology responsible for the headache and medical follow-up is required. #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy ...#physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #corrimal #sportsmedicine #headache See more

12.01.2022 The clinic will close for the Christmas break on Friday 20 December and will re-open on Monday 30 December 2019.

12.01.2022 Stand-by for this fad fitness monstrosity!! https://www.smh.com.au//the-workout-deemed-2019-s-trendies

12.01.2022 Weightlifter’s shoulder is the common name for a condition known as Distal Clavicle Osteolysis (DCO). This is a condition whereby the outer end of the clavicle (collar-bone) starts to disintegrate. This is a stress / inflammatory reaction due to overloading of the shoulder and AC Joint. Initially there will be pain in the end of the clavicle and maybe the AC Joint, which can spread to the deltoid, traps or neck. Pain will be felt with bench press and chest flye activities, bu...t as it progresses, and lifting activity can produce pain. Initially pain will be after activity, but progresses to during activity and night pain. The mechanism of injury is load casing a traction force on the end of the clavicle. This may cause microfractures in the clavicle and swelling/inflammation in the AC Joint. The bone does not get to heal between training sessions so the injury progresses. The body tries to heal the bone but ends up resorbing the bone. The synovial membrane lining the AC Joint may also grow excessively and invade the end of the clavicle. MRI and a good history is commonly used for diagnosis, but X-ray may show bony changes in advanced stages. CT scan or Bone Scan may be sued to assist diagnosis. MRI may show bony oedema, swelling in the AC Joint or disruption of the cartilage at the end of the clavicle. Treatment can involve anti-inflammatory medication or steroid injections; ice after training; activity modification; technique correction or modification; correction of any strength imbalances or poor flexibility. If you are a smoker, stop smoking! Reducing the depth of the bar when benching (using folded towel or safety racks) to limit shoulder extension can be useful. Also limiting the amount of shoulder extension in flyes. Using the shoulder to extend rather than moving the shoulder girdle backwards can be an issue. Cases of DCO that become severe and do not resolve may progress to surgical treatment with removal of the end of the clavicle and rebuilding of the AC Joint. ************************************************************* Physiotherapy the right choice for your injury treatment. Physiotherapists are THE injury treatment professionals. Make sure you choose a physiotherapist for your treatment from work or sports injury, or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************* #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #plusfitnesscorrimal #shoulder #fixinjuries #makehealthyouraddiction

11.01.2022 Body Image Disorders and Eating Disorders are not just the province of women. Increasingly, they are being seen in males, especially younger males. The difference is, they relate more to getting bigger, not getting smaller. Whilst bodybuilding and competing can be a healthy, disciplined activity, the line can be crossed where it becomes compulsive, obsessive and interfering with normal life activities and emotional well-being. This can manifest itself with social withdrawa...l, excessive time in workouts and the use of steroids to get more muscular. The heavy use of Social Media amongst the younger generations, which is flooded with unrealistic physique expectations, is believed to feed into this condition. Signs of Muscle Dysmorphia can include: - undue worry or anxiety about missing a workout - undue focus on being in the gym when doing other activities (work, socialising) - prioritising gym time over other important activities - training through injury due to fear of muscle loss The conditions can be debilitating. They are a Psychological Disorder and referral to a Psychologist, or a Psychiatrist, can be required. Health professionals and those working around athletes and people involved in bodybuilding/weight-training sports. Speak to your clients try and become aware if they have an unhealthy obsession. ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #plusfitnesscorrimal #bodydysmorphia #muscledysmorphia ************************************************************************************ See more

11.01.2022 f you compare the Hips to the Shoulders, the Gluteals are part Deltoid, part rotator cuff. But hip stability comes also from the small hip rotators and the adductor muscles. These muscles are not worked fully in the simple sagittal plane! (Flexion/extension) We operate in 3 planes and perform many compound movements at the hip. Yet they rarely get strengthened or trained. Why?... Why aren’t you training other hip movements and combination movements?? Give the Hip the workouts it deserves!! ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #plusfitnesscorrimal #hip #fixinjuries #makehealthyouraddiction ************************************************************************************ See more

11.01.2022 Progressive overload does not = continual overload. But, how much load is involved in your session today? It’s not just about the sets / reps / weight!! Many other factors can work to increase the LOAD of your workout, and these can be roughly divided into Physiological, Psychological and Environmental Factors. Consideration of these factors that can change the real load of your training session is important, especially if you have the mindset to train at 110%! By considering... all these factors, you may realise that your effort was maximal, even if it’s not reflected in the numbers. Because of this, sometimes its better to focus on how much effort you felt you had to put in, rather than the outcome i.e. how much weight was lifted. Listening to your body and working to your % FOR THAT SESSION is key to continuing to progress and to avoid injury and burnout. ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #physicaltherapy #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #strong #plusfitnesscorrimal

10.01.2022 There are times when it is best to curb your enthusiasm and temper it with a bit of wisdom: for many people, tomorrow is one of those days. As gyms in NSW re-open, there may be a tendency to try and get straight back into a pre-isolation level of working out, or to try and smash some workouts to make up for lost time. This approach carries a risk of injury, and it’s hard to make gains when injured! Tendons, the lower back, knee and shoulder joints would most likely be at risk.... But I suspect a few forearms are going to get sore and tight too! PLAN a graded transition back into gym workouts that are sustainable and let you keep training. Look past the short term to being able to ramp up over a number of weeks. Depending on how your training intensity has been during isolation, you could need to allow up to 6 weeks to get back to 100% training levels. If you have been training at a higher level, it may only need 2 weeks. And if pain or injury develops.call the Physio!

10.01.2022 True? Where is your information coming from? Quality sources? #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout ... #powerbuilding #sportsinjury #squat #corrimal #sportsmedicine See more

09.01.2022 Lifts not progressing? Baby cows not growing? Shin pain? Lack of range when squatting? Maybe you have forgotten to strengthen the muscles that support you!!... How many of you can say you strengthen your foot and toe muscles? If you are wearing shoes when training, especially: * high-top shoes * maximum stability shoes * shoes with big arch support * shoes with elevated heels it is most likely that your shoes are acting as a brace for your foot and ankle and not letting the foot, ankle and toe muscle work! If lifts e.g. squat, dead, leg press, calf raise are plateauing, maybe weak feet are the reason. And the reason for the weak feet are the shoes! One of the simplest way to strengthen the muscles of the foot, toe and ankle stabilisers is to lose your shoes when training. Make the feet work, Use for feet to grip. Make the muscles work to stabilise your feet and ankles. Make your arch support itself. Train calves fully by being able to push up onto your big toe! Bring in the other muscles of the leg and shin apart from the calf to increase bulk Feel the ground, feel the training surface. If you need more advice on training feet, DM me! #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #feet #squat #strong ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566

09.01.2022 Interesting..how might this affect your training? #gym #grind #bodybuilding #weightlifting #powerlifting #crossfit

08.01.2022 Training is a STIMULUS for change in the body. ADAPTATION is what results from an adequate stimulus: muscle hypertrophy, strength gains, better endurance, better performance. However, that adaptation occurs BETWEEN bouts of training, and must be allowed to happen before the next training stimulus. Note that some tissue’s response to load is to remodel, which results in it getting weaker before it gets stronger. One model to consider how to factor in training and recovery is t...he Supercompensation Model. This shows that a heavy bout of training or performance will result in fatigue that limits performance for up to 72 hours. This is when tissue stores of fuel are replenished, the nervous recovers from fatigue, there is increased protein synthesis and the force-generating capacity of the muscle returns to normal. Training muscles too soon after a session do not allow then to recover to previous capacity and you cannot lift as much as with the volume of the previous session. This goes against the principles of the Progressive Overload System. Without adequate recovery: * you don’t maximise tissue / muscle adaptation from the training session * your performance at the next session may be reduced * you may get mentally fatigued as well as physically fatigued Overload / under-recovery of tissue, especially tendons, is believed a major cause of tendon pain. It can also lead to stress reaction in bone and muscle pain / tears. Deloading and proper sequencing of programmes can ensure that muscles / tendons / bones are not overloaded and performance is not below what it should be. If you find you are unable to train at the same intensity as your last session, then perhaps you are not recovering! Recovery includes: *nutrition *hydration *Sleep *stress all being managed and optimised!!! #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #recovery See more

07.01.2022 Practical Applications . Although many popular lay publications and anecdotal information suggest that the hamstring muscles are more active during a deep squat, the results of the present study suggest otherwise. The BF does not appear to be more active as squatting depth increases. It appears to be the GM rather than the BF that becomes progressively more active as squatting depth increases from partial to full. It should also be noted that sub-maximal weights were used i...n this research design, so the results may only apply to submaximal weights in training. This last point is justifiable because the majority of lifters who perform the weighted back squat typically use submaximal weight in training and in rehabilitation. Perhaps future research could replicate this study using maximal weights to examine the muscle activity patterns at higher training loads and to determine if these heavier weights elicit similar muscle activity as in the present study. Despite the limitations of the study this information may be useful among coaches and trainers for addressing muscle group specificity in designing resistance training programs. Coaches who wish to target specific hip and thigh muscles may find these results especially useful. It may also have relevance for athletic trainers and others who engage in rehabilitating injured athletes or as ‘‘prehab’’ for preventing lower-body injuries. In other words, go deep to work the booty! #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #corrimal #squat #plusfitness Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566

07.01.2022 Many Sports Medicine Practitioners are predicting a spike in injuries with the accelerated return to sports in Australia. The lack of conditioning and the short time-frame for an increase in training and playing load is the reason given. With this is mind, now is the right time to get any niggles, aches, pains or injuries attended so, so there is not an aggravation or a new injury with a return to sport / gym. Potential at-risk areas include: * tendon pain / conditions... * joint pain (knees and shoulders) * lower back pain * knee joint injuries in sport (particularly ACL injuries) Don’t let pain or injury spoil your return to sport / gym or interfere with making those gains! Make a booking today to have an assessment of any niggles or injuries so you you can get back to exercising at 100% ! ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #instafit #physiotherapy #physicaltherapy #powerlifting #shredded #squat #deadlift #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #wollongong #teenaesthetics ************************************************************************************

06.01.2022 Muscle hypertrophy is an ongoing process of damage and repair causing the muscle to adapt to an increasing load. Time in the gym training causes the muscle to be damaged. The time spent NOT at the gym that is, recovery time is when the muscle repairs and grows. The hardest workout may provide the greatest stimulus for muscle growth, but without adequate recovery time, repair may be incomplete and hypertrophy less than optimal. Recovery is facilitated by: * time b...etween workouts * adequate sleep * adequate nutrition and hydration * relaxed state of mind If you do not pay as much attention to your recovery regime as to your training regime, then muscle hypertrophy will be limited or not occur. Muscle that is damaged and repairing is weaker than normal muscle, so if it is constantly in a weakened state is not going to perform strongly and is more susceptible to injury. If your lifts are not progressing, it may not be your training that is the issue but your recovery or lack of it? Who plans and tracks their recovery as much as they plan and track their training? Comment below!! #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #instafit #physiotherapy #physicaltherapy #powerlifting #shredded #squat #deadlift #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #corrimal #teenaesthetics Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation.

06.01.2022 Mythbusting time!!! Train your muscles through a full range so they are strong through full range and you might discover that your muscles weren’t tight, just weak at their end of range. For example, tight hamstrings can magically be lengthened by performing hip hinges with straight legs. Over time, your range gets better as the hamstrings become stronger and relax at the end of range. So instead of rolling and stretching, just improve your strengthening! **********...************************************************************************** Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ************************************************************************************ #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #sportsmedicine #plusfitness ************************************************************************************ See more

06.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #4 Significant Muscle Hypertrophy Occurs Despite BFR Training producing lower levels of muscle protein breakdown than traditional High Intensity Training, significant muscle hypertrophy can occur. Results have been shown as short as 6 days after the commencement of BFR Training programmes. It is important to note that hypertrophy resulted in muscles NOT subject to BFR as well as the muscle subjected to BFR during train...ing. BFR Training can be used to produce muscle hypertrophy as a viable alternative to High Intensity Training or as part of a programme when training for muscle hypertrophy. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy

05.01.2022 A muscle is basically an organ of the body that can alter it’s tension. That’s it. That is all it does. A big bag of water with some fancy protein bits inside and some elastic stuff at each end. Electrical signals cause muscle filaments to slide over each other in one direction or another, or to hold their position.... Everything else that may result contraction, lengthening, movement, dissipation of energy - is a result of that change in tension and many other factors! These include: *size and speed of the load on the limb/muscle *action of other muscles *action of gravity *role of the muscle *position of the body Movement is the result of a complex interaction between numerous muscles and the body’s architecture bones, ligaments, tendons, joint surfaces. The brain is the conductor of the muscle orchestra that works to get the muscles playing in harmony to produce the right outcome. Training a muscle is basically training it’s ability to produce tension, and training your brain to incorporate that tension into the muscle orchestra to produce a movement you get to lift a heavier barbell or the dumbbell, kick a ball further or swing a golf club harder. Understanding the concept that a muscle alters tension is fundamental to understanding types of contractions and movements, and hints at how to train (overload) muscle.

04.01.2022 International Journal of Exercise Science 7(4) : 302-310, 2014. Only a small sample size of 9 males used. However, the EMG results between the Back Squat and the Bulgarian Squat were not significantly different. This was achieved with the participants lifting 85% of their 1RM Max for the Back Squat during the Back Squat exercise, and 50% of that amount for the Bulgarian Squats.... This allows a person with lower back pain of any issue preventing full loading of the back to get an effective workout of the legs using a much lower weight (and much less load/stress on the lower back). This may be of benefit for people during injury rehab or as a de-load strategy for the back. #physio #physiotherapy #sportsmedicine #sportsinjury #corrimal #wollongong #backpain #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #workout #powerbuilding #squat

04.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #1 Use of the Band / Cuff. Cuff / Band Placement. Cuffs or bands to produce BFR should only be used in one of two positions the top part of the ram and the top part of the thigh. These two positions allow the cuffs / bands to be used with the highest degree of safety. Bands / cuffs should not be used on the forearms or at the top of the calves: the reason for this is that there are some quite superficial nerves in those a...reas, and the compression can cause nerve damage! #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy

02.01.2022 Meralgia Paraesthetica (MP) is the name given to a condition which results from compression of the Lateral Femoral Cutaneous Nerve. This usually results in pins and needles or numbness in the lateral thigh region, but can also involve the front of the thigh and the buttocks. MP can also cause pain or a burning sensation in the same area and in the adductor area. Diagnosis is mainly by history, but imaging such as Ultrasound or MRI can assist, as can forms of Nerve Conduction ...Studies. Nerve block injections can also be of diagnostic value. In some cases, Neurodynamic Tests can be positive. Risk factors for MP include: - being overweight (BMI>30) or pregnant - wearing tight clothes e.g. jeans - male - age between 30 and 40 - diabetes, alcoholism, thyroid disorders - trauma affecting the front of the hip/pelvis - intensive sport involving the abdominal musculature e.g. gymnastics, weight training and bodybuilding - wearing tight belts e.g. police, army, back-belts, tradespeople. Physical treatment has not a great evidence base to support it but can involve: - massage, needling - correction of pelvic asymmetry or scoliosis - K-tape - core strengthening - avoiding hip extension Periods of rest may be required from: - wearing the tight belt (if applicable) - training legs or abdominals with movements such as v-sits and leg raises Medical treatment can involve: - managing health conditions - managing obesity - NSAID’s - cortisone injections - Nerve block injections - surgery to cut the inguinal ligament to release the nerve +/- cutting the nerve #aesthetic #bodybuilding #crossfit #exercise #fitness #functionaltraining #gains #grind #gym #healthy #injury #lift #muscles #physio #physiotherapy #physicaltherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #sportsmedicine #corrimal #plusfitnesscorrimal See more

01.01.2022 Blood Flow Restriction (BFR) Training is a type of training gaining increased interest and following due to its ability to deliver the same results as high intensity training but with a low intensity training regime. This indicates uses in many fields of training and in the field of injury rehabilitation. There is also some potentially exciting benefits for tendons in using BFR training. The next series of posts will cover different aspects of BFR Training including: *the sci...ence behind it *theories on how it works *protocols to train using BFR *who could benefit form using BFR training *the role of BFR training in injury rehabilitation Make sure you stay tuned and follow!! If you want specific matters covered or have questions, post them here or send me a DM! #bfrtraining #airbands #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #airbandsbfr #squat

01.01.2022 Not all the lab-rats got the cheese. Not all patients will follow the textbook. What is effective for the patient > what the textbok says is effective. #physio #physiotherapy #physicaltherapy #medicine #sportsmedicine #orthopaedics #sportsinjury #pain #sportsrehabilitation #rotatorcuffrehab #kneepain #shoulderpain #wollongong

01.01.2022 Bilateral training is a very common part of weightlifting / weight training, e.g. barbell work; bilateral machine machines, cables and various fitness paraphernalia. However, excessive bilateral training can mask a strength deficit on one side, with the body not supplying symmetrical effort/force to achieve the movement. This is especially so on machines that summate the input from both sides to produce a single force outcome (i.e. a single weight-stack moves.) Bilate...ral training can also mean that each side does not train is a full a range of movement as would be possible if only training one side at a time: this is commonly seen in bilateral chest exercises using cables. Make sure that exercises that you routinely perform bilaterally are tested unilaterally. This is possible with many machines and with cables, and dumbbells can replace barbells. Unilateral versions of bilateral dumbbell exercises e.g. unilateral shoulder press will also challenge the joint and trunk stabilisers in a different way to bilateral exercises providing a chance to assess each side and provide some novel training for them. Don’t get into a rut of routinely performing bilateral / symmetrical exercises: you may develop an asymmetrical outcome! #aesthetic #bodybuilding #crossfit #exercise #fitfam #fitness #functionaltraining #gains #grind #gym #healthy #injury #instafit #lift #muscles #physio #physiotherapy #powerlifting #shredded #teenaesthetics #teenbodybuilding #weightlifting #weighttraining #wollongong #workout #powerbuilding #sportsinjury #strong ************************************************************************************ Need an injury review or rehab program to get you back to lifting? Or a program to work around an injury?? DM me! Or check details on bio page. Physiotherapists are THE injury treatment and rehabilitation professionals. Make sure you choose a physiotherapist for your treatment for work or sports injury or for orthopaedic rehabilitation. To book a 1 hour Assessment Consultation to determine your injury treatment needs call 42836566 ********************************************************************************

01.01.2022 Blood Flow Restriction (BFR) Training Key Concepts #3 Low Levels of Muscle Protein Breakdown A key element of BFR Training is that it results in much lower levels of protein breakdown than traditional hypertrophy / High Intensity training regimes. With BFR Training, measures of muscle damage Creatine Kinase Levels, Lipid Peroxides, Myoglobin, Delayed Onset Muscle Soreness and Duration of Reduced Peak Muscle Torque are only minimally elevated, indicating only minimal lev...els of muscle protein breakdown. Less soreness and a quicker recovery time are the practical implications of this. #bfrtraining #airbandsbfr #Physiotherapy #physicaltherapy #injuryrehabilitation #sportsmedicine #aesthetics #bodybuilding #crossfit #powerbuilding #powerlifting #muscle #sportsinjury #teenbodybuilding #gym #grind #plusfitness247 #wollongong #weightlifting #weighttraining #shredded #lift #exercise #gains #muscles #hypertrophy #teenaesthetics #physio #fitfam #crossfit