The Movement Mechanic in Geraldton, Western Australia | Physical therapist

The Movement Mechanic

Locality: Geraldton, Western Australia

Phone: +61 409 123 709

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• Medical and health
• Physical therapist

22.01.2022 Isolation, Working from home and cleanliness at the forefront of everyone’s mind; trying to keep it lighthearted and productive at work

21.01.2022 The good old she’ll be right method doesn’t work as you enter your 20s, 30s+ Has Covid-19 changed your training style, type or frequency? Are you pulling up a bit sore? Treatment, advice and management is made possible via Telehealth. ... Yes! Regular exercise can support your immune system. If pain is hindering your ability to exercise or you have a niggle that has lingered into week 6 mark of lockdown, this is the point when acute injury should have physiologically recovered. Use this time to rehabilitate your body effectively to come out the other side leaps and bound ahead of the game. According to the ICD-11: Pain for 3 months or more is considered Chronic Pain. Ignoring pain, making excuses or the she’ll be right method and allowing it to turn into a persistent problem can mean it is harder to change and fix later. Sort it out! Reach out, I’m happy to help! See more

21.01.2022 9:30am and 10:30am slots almost filled. If you are keen to join, please click attending and meet at the pink man in the comments:

20.01.2022 Pelvic pain? This mumma to be developed pelvic pain half way through her pregnancy with days where walking was agonising. This magic home exercise abolished this pain and now she is 39 weeks pregnant and ready to pop. Have a try!... Squeeze a pillow at even pressure between your legs (some pain is expected if you have pelvic pain). Hold pressure for 30 seconds, 5 times. You should find that the pain settles with the sustained pressure. Aim to complete this exercise twice a day. If pain increases, don’t persist. Isometric contractions of the adductors have a pain relieving effect on the tendon’s attachment into the pubic bone. See more

20.01.2022 Tight flexors? Strengthen them!

18.01.2022 Today I presented to the lovely Virgin Active Team on The core! Key messages: The core is more than the abs/Separate aesthetics from the definition of the core... Keep exercises specific to the goal for core strengthening (I use the dynamic plank above for cycling stability) Lower back pain is associated with over/under-activity of the muscles (O’Sullivan, 2014) Breathe with your diaphragm when strengthening See more

18.01.2022 Tightness? Try strengthening!

17.01.2022 ? Stretching and rolling not fixing it? Ever thought about the fact they may be weak? Tightness can be a sign of weakness and weakness is always present surrounding pain/injury. ... Strengthening can be progressed or regressed in numerous ways. Let’s start with some basic body weight strengthening. To strengthen efficiently, complete repetitions and sets to fatigue. . - Calf raises targeting the Gastroc Muscle 4s eccentric phase (lowering):1s concentric phase (going up on toes) KEEP THE KNEE STRAIGHT! . - Balance on the ball of your foot, keeping foot parallel to floor. Keep arch up and stable and the knee straight. . - Raise up onto your toes and hold as high as you can . - Calf raises targeting the Soleus Muscle by bending the knee. Keep the knee in a fixed position. 4s eccentric phase (lowering):1s concentric phase (going up on toes) . - My left ankle is my ‘problem’ ankle with a long history of ankle sprains and achilles tendinopathy. I find the coordination of movement in this position very challenging - focusing on smooth controlled movement and keeping the arch stable, without collapsing inwards. Slowly increasing the range control is achieved. If any of this is too hard, try a hold instead of lift, or try 2 legs instead of 1. See more

16.01.2022 Achilles Tendon Pain ’ I wrote this due to the prevellance with the questions I have had surrounding achillies tendon pain this week. ... It is getting into the gritty time of the year where people have increased their running load from 1st January and low and behold 4-6 weeks later their tendons are hating them more than ever. But there is no way hey will stop running now because their event is coming up. If this sounds like you please read on! Tendons respond well to progressive overload and they only signal a pain response when there is a rapid change. By the time you feel pain it is too late to change this, but there are better ways to manage that than stopping running all together! There are different pathologies associated with tendons. Reactive and degenerative tendinopathies are the most prevalent in endurance runners. The rehab aim is to wake up bone cells and upregulate cells that promote recovery (A. Hutchinson et al. 2015) Try this: 1 Alter your load, don’t stop- back off on the hills/speed session/10km within the km’s of the week. 2 No stretching! Tendons hate compressive force so keep the muscles happy by: strengthening, promote blood flow and healing. Tight weak muscles are a recipe for tendon pain. 3 I have found relief in using a dollop of voltaren gel covered in glad wrap and slept in for 5 nights to help manage inflammation. Calf raise hold (The height is dependant on the portion affected/pain at each range. Find the painful range that settles/plateaus with the hold) 4 sets of 30-60sec hold: 30s rest Isometric holds help for the painful period. It is an analgesic exercise that allows tensile strength to be built in the tendon while pain is being relieved (J. Cook et al.) it is ideal to do 45mins before a run or 2x per day Enjoy See more

16.01.2022 Have you been told you need to strengthen your glutes? Do you have the right idea of what that means? Have you been prescribed clams, bridges, crab walls before? 95% of people that walk into the clinic have been misadvised, misinterpreted information or are playing into compensation patterns when strengthening their glutes! Unfortunately it is usually at the point where they are broken and need some help getting back on track/pain free. ... Strengthening needs to be functional, however if functionally you are perpetuating the motor pattern that caused you to develop an injury in the first place, why do you keep persisting. There are often hidden neuromuscular or mobility issues that can be addressed. The glutes are a group of muscles that attach into the hip and pelvis to create stability and translate/generate force. The hip external and internal rotators work in unison as stabiliser when you are on 1 leg and are important contributors to trunk and leg control throughout lifting/running/jumping/cycling. I usually start at end of range co-contraction as it is commonly where the deficiencies lie. Have a go at this activation exercise to find your stabilisers prior to exercise: 1 Band around the knees 2 Set up at the wall with top foot parallel to the floor and hip distance apart 3 Find 90 degrees at the hip, knee and ankle 4 Tuck the pelvis/belt buckle to chin/flatten the lower back 5 Push the top knee forward and the top heel into the wall 6 Create tension against the band and hold the position parallel to the floor. Aim for 60 secs x2 See more

16.01.2022 The Running Debate Running movement patterns and the strength involved have often been discussed as potential factors in development of running injuries. However there is constant debate over their roles and how these factors correlate. Sex-specific relationships between hip strength and hip, pelvis and trunk mechanics in healthy runners looked at 60 runners between 18-60 years old who ran at least 20miles a week and who reported no major injuries over the ...past 6 months. The information we can draw from their results was as followed: 1. Hip strength only explains a small about of variance in hip movement during running 2. It suggests multiple factors may explain why some runners have poorer hip stability in running. Including movement habits, skill acquisition, motor learning, joint mobility and anatomical variance. 3. Males and females differ Take home message, find a physio that assesses your running gait effectively and manages your individual biomechanical deficits accordingly. Reference: Hannibal J and Chou L (2017) Sex-specific relationships between hip strength and hip, pelvis and trunk mechanics in healthy runners. Journal of Applied Biomechanics 1-20 See more

15.01.2022 Pilates in the Park - for all abilities Saturday morning: - 9:30am - 10:30am ... Spots filling fast! BYO mat, $15 per person Private classes available, DM to organise a time and for further details @ Centennial Park See more

14.01.2022 2020 this is where you’ll find me Online bookings at https://quayhealth-com-au.cliniko.com/bookings#service

14.01.2022 Dry Needling There is no Silver bullet with any injury, but there is a silver needle! Pain modulating intervention can be beneficial alongside various other treatment modalities/approaches (including load modification, strengthening, motor control and mobility and many more). ... Dry needling can be a great treatment modality to speed up muscle and injury recovery. It helps to reduce pain locally by releasing CGRP (calcitonin gene related peptide), and enkephalins, as well as facilitating local healing with fibroblast remodelling and increasing blood flow. Trigger point needling is an effective way to release knots in the muscle that may be inhibiting the function, length and strength of that muscle. See more

13.01.2022 Another educational Monday with the great PT’s at Fitness First

13.01.2022 Midweek Balance Challenge! Balance is the even distribution of weight enabling someone or something to remain upright and steady. This requires not only a level of strength, but the coordination of the muscles working together to provide stability. There is no such thing as good balance, only a lack of challenge to it. ... Test yourself and then improve it to help achieve your goals! See more

12.01.2022 Working on my fitness, she’s my witness

07.01.2022 Single leg RDL RDLs are a great way to increase hamstring strength whilst getting a nice co-contraction with the quads. Once balance and coordination is addressed by practicing without a weight, this exercise can challenge the core, hip, knee and ankle stability using different modifications of set up. ... It is a great exercise to engage the posterior chain and teaching unilateral triple extension for running mechanics. See more