Truecare Health in Sale, Victoria | Physical therapist

Truecare Health

Locality: Sale, Victoria

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25.01.2022 Happy World Physiotherapy Day ~ Team Truecare For any kind of physiotherapy treatment make an appointment and get expert treatment from our physiotherapist For appointment - http://www.truecarehealth.com.au/ or... Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #physiotherapyday #ptday #treatment

25.01.2022 Strawberry & Parmesan Salad Ingredients: 4 cups Mixed Salad Greens 8 Medium Strawberries ... 1 Medium Avocado 4 Tbsp. Roasted Sunflower Seeds 2 tsp. glazed Balsamic Vinegar 2 Tbsp. Coconut Oil 1 tbsp. Lemon Juice 50g shaved Parmesan Cheese 1. Place greens in a large mixing bowl. Slice strawberries and avocados and add to the bowl along with roasted sunflower seeds. 2. Mix coconut oil and lemon juice and spread over salad. Sprinkle Parmesan cheese on top. 3. Drizzle balsamic oil over the salad, serve immediately. Serves two. To know more visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapist #physiotherapy #StrawberryParmesanSalad

24.01.2022 Tips For Setting Up Your Home Office Many of us spend more time at our desks than any other place. While the risk of injury while seated can seem very unlikely, spending hours in a poorly set up workspace can place vast amounts of pressure on your body and lead to overuse injuries. Below are a few tips that can help you set up your workstation correctly. Your Chair... Starting with the height of your chair is the best place to begin. Ideally, your feet should be flat on the floor, and if you can adjust the height of the chair, your thighs should be parallel to the floor. If your chair has armrests, they should be low enough to allow your elbows to sit comfortably between 90-110 degrees and resting by the side of your body. A small cushion or rolled-up towel may be added to the back of the chair to add support to the lower back, and this can also help to prevent slouching. If you are unable to adjust your chair and it is too high, you can use a footrest to allow them to rest comfortably. Your Desk The height of your desk should be set so that your arms can rest comfortably at the keyboard and hands, wrists and forearms can sit in a neutral position and parallel to the floor. Where possible, put everything you need within easy reach and alternate days using your mouse and phone with different hands-on different days. Your Screen The height of your computer should be raised so that the top of the screen is slightly below eye level. Allowing your neck to rest in a neutral position can help to prevent neck pain and headaches. Ideally, if you can set the screen to be 20-40 inches away from your face, this will reduce strain on your eyes while reading. Some other tips Being comfortable is extremely important for productivity and focus if you are struggling with pain; your work will often suffer. Even joint stiffness and muscle tightness can disrupt your workflow, and taking the time to adjust your workstation can save you countless hours in the long run and prevent painful overuse injuries. Taking active breaks from sitting to move and stretch can help to maintain muscle and joint health, which can be compromised from being in the same posture too long. You can set a timer or make an active effort to take phone calls and meetings while standing. Speak to your physiotherapist for personalized advice on your workplace setup. The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

24.01.2022 Benefits of Exercises

24.01.2022 Take care Tradies !!

24.01.2022 Expert Hamstring injuries treatment available @ Truecare Health Book Appointment: https://www.truecarehealth.com.au/contact-us/ (or) [email protected] #Hamstringinjuries #ChestStretch #Lunges #SeatedHamstringStretch #physiotherapy #physiotherapist #sportsphysiotherapy #exercise #heal #pain #treat #PainFree #truecarehealth #sale #maffra #Heyfield #bairnsdale #sportsinjury

22.01.2022 Honey, Date & Sesame Brittle Ingredients 1 cup Raw Sesame Seeds... 2 Tbsp. Chia Seeds 6 Medjool Dates, diced . cup. Honey . cup. Brown Sugar 2 tsp. Butter 1 Tbsp. Water . tsp. Baking Soda tsp. Vanilla Extract tsp. Cardamom tsp. Cinnamon Combine sugar, honey, cardamom, cinnamon and water into a medium sized saucepan. Bring to medium heat and stir until all ingredients are mixed together. Add sesame seeds, chia seeds and dates and stir often until the mixture is an even consistency and begins to brown slightly. Keep on heat for 5-10 minutes, if you have a candy thermometer, the mixture should reach 150 C. Remove the mixture from heat and stir vanilla extract and butter through. When the butter has completely melted add baking soda and stir. Spread the mixture onto a greased baking tray and allow to cool. Once mixture has hardened, use a spatula to separate the brittle from the tray and break into pieces.

22.01.2022 ACL Injury Rehabilitate

21.01.2022 Many of us know that office life can wreak havoc on our body. Even with the best intentions, finding time to reverse the pressures of 8 hours a day in a chair c...an be difficult. Here are three easy stretches to do daily that focus on common problem areas for office workers. Chest Stretch: Find a large flat wall and stand facing away from it. You may need to bend your knees slightly or step a few inches forward. Your pelvis, thoracic and base of your head should all be in contact with the wall, with small gaps where the curves of your spine are. If you are unable to keep your head to the wall, you may need to use a towel behind your head to make this position comfortable. Tuck your chin in gently and keeping your palms facing forward, slide your arms along the wall, as high as you can without your head coming away from the wall. This will stretch your pectoral muscles and help you to develop a sense of head position alignment with your body. Lunges: Kneel on one knee, place your other foot on the floor in front of you and keep your knee bent to 90 degrees. Keeping your hips even, shift your weight forward until you feel a stretch at the front of your hip. Hold for 30seconds to 2 minutes and then swap legs. This will stretch your Psoas muscles which are often tight from sitting for long periods. Seated Hamstring Stretch: Sit on the floor with one leg straight out in front of you. Bend your other leg and tuck your foot in towards your inner thigh. Reach forward and stretch towards your foot on the straightened leg, bending at your hips as much as possible. You should feel a stretch at the back of your thigh, if you feel a pull behind your knee you can point your toes or bend your knee slightly. Hold for 30 seconds and slowly come back up, change legs and repeat three times on each side. Check with your physiotherapist if there are other stretches that may benefit you. To know more visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapist #physiotherapy #Threestrechesforcommonproblemareas

21.01.2022 Very Valuable Video for All Netball Players with History of ankle injuries Please watch and reap the Benefits

21.01.2022 TrueCare Physiotherapy Sale Clinic (Opposite to Gippsland Times Office) - Call (03) 5144 6600 Our Physiotherapists can help you with: - Low back pain, neck pain, shoulder pain... - Sport Injuries - Clinical Pilates - Pre & Post Surgery Rehab - Hydrotherapy - Dry Needling - Neuromuscular - Spinal - All Sprains & Strains For any kind of physiotherapy treatment make an appointment and get expert treatment from our physiotherapist For appointment - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #telehealth

21.01.2022 Metabolic syndrome is a cluster of conditions that often occur together, and can increase risk of diabetes, stroke and heart disease. How can physiotherapists ...intervene to prevent chronic disease? To provide some insight, Dr Casey Peiris highlighted five discussion points about metabolic syndrome that outlines just how physiotherapists can assist in treating this condition. Read the full article in the December InMotion at https://bit.ly/3gxdfVL This #infographic is proudly brought to you by the Physiotherapy Research Foundation (PRF) supporting research translation. #choosephysio #PRF #physiotherapy #metabolicsyndrome

20.01.2022 Tips for Managing Tendon Injuries Tendons, the soft connective tissues that join muscles to bone are known for being notoriously difficult to treat once injured. The reason for this is that often they are injured through stress or overuse, and compared to muscles have relatively small blood flow, which is essential for healing. Tendons and muscles work together to move your joints and are called a contractile unit. As muscles are exercised and gain strength, the attaching te...ndons are also placed under tension and adapt to this to become stronger. If the load placed on the tissues exceeds their capacity, the tendon fibres can begin to break down and become stiff and painful. Is my pain related to a tendon injury? For an accurate diagnosis, you will need to be assessed by a physiotherapist. However, some signs that your pain might be coming from an in issue with your tendon are; The pain is quite specific and can be felt over the tendon itself. The pain is worse when under stress and improves when rested. The pain improves after exercise has started, but it might be worse the day after. The area around the tendon may feel stiff after periods of rest, particularly in the morning. How are tendon injuries treated? When it comes to recovery, tendons are often treated differently to other injuries. While each tendon injury is unique and will require assessment and intervention by a physiotherapist, there are a few general approaches that usually help with all tendon injuries. Reducing your activity to a comfortable level is the first step to recovery. Complete rest can actually delay healing as the tendon simply becomes weaker and less able to cope with subsequent loads. Your physiotherapist can provide you with a targeted exercise program to aid your recovery. Eccentric exercises, which are exercises that work alongside gravity, have been shown to stimulate tendon healing and strength. Stretching may aggravate your injury and should be used with caution. Assessment of any bio-mechanical faults or stresses that are placing undue load on the tendon is also a central component of treatment. Your physiotherapist is able to guide you with your recovery and return to sport to avoid aggravating any injury. The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

20.01.2022 Focus On Sever’s Disease What is Sever’s Disease? Sever’s disease is a condition that causes pain in the heel of children and adolescents. While it can be quite painful, it is a self-limiting condition that doesn’t usually cause any long-term problems. Sever’s disease is quite common and is the leading cause of heel pain in children and young adolescents. ... Also known as calcaneal apophysitis, Sever’s disease is an inflammation of the growth plate of the heel. A growth plate is the area of bone where new bone is produced in the growing skeleton and is often weaker than other bony areas. Repeated or excessive stress on this area can cause it to become and inflamed and painful. What are the symptoms? Children might complain of heel pain that is worse when walking, running or jumping. This may be present following an increase in activity or after a growth spurt. Pain may also be felt when walking on heels. Why does this happen? The Achilles tendon attaches to the back of the heel, just next to the growth plate and puts force through this area during gait. If this force becomes too great, this growth plate can become irritated, starting a painful inflammatory process. While increased activity is a predisposing factor, other things may also contribute, such as; a reduced movement of the ankle, abnormal foot movements when walking and tight calf muscles. It is also possible that Sever’s disease will appear with no apparent cause. What is the treatment? While this is a self-limiting disorder that will go away on its own as the skeletal system completes growth, it can be quite painful and this may impact your child’s activity levels and gait pattern. To prevent any long-term issues from adaptations or changes in activity levels, your physiotherapist can work with your child to find solutions that allow maximum movement with minimum pain. Most of the time, simple education and relative rest or ceasing of aggravating activities are effective, however, recent studies have found that properly fitted orthotics can help reduce pain while maintaining activity. Physiotherapists can also address any factors, which may have caused excess stress in this region, such as abnormally tight muscles or poor gait patterns. They can also advise of pain-relieving treatments and alternative forms of exercise if necessary. Speak to your physiotherapist for more information. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

20.01.2022 Everybody Should Follow

19.01.2022 International Nurses Day

18.01.2022 French Onion & Mushroom Soup Ingredients: 3-4 large Onions, sliced... 3-4 Mushrooms, Sliced tsp. Fennel Seeds 1 Cup Beef or Vegetable Stock 1 Tbsp. Brandy 1 Clove Garlic, diced 200gm Gruyere or Tasty Cheese Bread Olive Oil Salt & Pepper Serves two people 1. Heat a large frying pan to medium heat and add a Tbsp. Of olive oil. Add onions, garlic salt and pepper and cook for 20-30 minutes until they begin to caramelise, a teaspoon of sugar can be added to aid the process. Add fennel seeds and mushrooms and cook for a further 3-5 minutes. 2. Heat one cup of stock in a medium saucepan and bring to the boil. Season with salt and pepper. Add onions, mushrooms, two cups of water and brandy. Simmer soup until it reduces to a thick brown soup. 3. Remove from heat and serve into heatproof bowls. Place slices of bread on top of the soup, cover with cheese and grill until cheese is crispy.

17.01.2022 Visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #physiotherapyday #treatment #backpain #neckpain #shoulderpainfix #foodforthought

17.01.2022 Visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy #physiotherapist #exercise #heal #pain #treat #inspirephysiocare #chronicpainquotes

16.01.2022 How To Create Your Own Gym at Home Staying active at home can be challenging especially when many of us dont have access to our local gym. Physical health and mental wellbeing are both equally important and keeping this in mind, were offering a few suggestions for how to use everyday home objects to stay in shape. Even if you dont have access to a single piece of gym equipment, there are many items in your home that can be used to keep you active. Water bottles, soup cans ...or jug of laundry detergent these things are substitutes for dumbbells. The size or weight of the bottles or cans will depend on how heavy you can lift. If you have empty water bottles just sitting around in your garage, fill them with sand or rocks for a heavier load. Chair choose the most stable chair in your house then you can start doing triceps dips and push-ups. When you do these exercises, youre using your own body weight, thus, eliminating the need for other equipment. Towels these can be used to strengthen and stretch your muscles. For example, place each of your hands on the ends of the towel. Bring your arms over your head and then, pull the towel on both sides. Doing so can tone your arm muscles. For stretching, hold one end of the towel and position one arm as if youre doing a triceps curl. Place your other arm behind your lower back and hold the towel. Pull the towel downwards until you feel a stretch on your triceps. Hold that position for 30 seconds and do that for five repetitions. Repeat this on your other arm. Wall if youre having a hard time perfecting your squats, standing with your back against the wall can help as it promotes the proper posture and alignment of your body when doing squats. Stairs going up and down the stairs will boost your cardio level. To challenge yourself further, run up and down the stairs a couple of times a day. You can also strengthen your calves on the first step of the stairs by doing toe lifts. Basketball, volleyball or soccer ball use any of these balls as a medicine ball alternative. These would be great for thigh and leg squeezes. You can also use the balls if you want to improve your balance. Backpack get your backpack and fill it with anything you want. Just make sure youll be able to carry it. When youre ready, do some squats, lunges and push-ups. The added weight on your backpack maximizes your workout by engaging your muscles better and getting your heart rate up faster. Working out at home can require a little more creativity but can be done! Speak to one of our physiotherapists for more tips so you can keep active at home. The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

16.01.2022 Hearty Chorizo and Tomato Soup Ingredients 3 Tbsp. Olive Oil... 2 Garlic Cloves, diced Spanish Onion, diced 2 tins Whole Tomatoes 1 Cup Vegetarian Stock 1 Cup Red Lentils 1 Chorizo Sausage, sliced Cup Fresh Basil 1 tsp. Fennel Seeds tsp. Fresh Chilli, diced Salt and Pepper In a medium-sized saucepan, saut olive oil, diced onion, chilli, fennel, garlic, salt and pepper, and chorizo. Cook on medium heat until onions have softened and chorizo is cooked. Lower heat and cover. Add two tins of whole tomatoes to the saucepan and bring to boil. Cover and reduce heat to medium. Add vegetarian stock and continue to simmer. Add 1 cup of red lentils. Allow soup to simmer for 20-30 minutes, stirring occasionally. Add one clove of star anise. Once lentils are soft blend with a food processor to even out consistency. Serve with fresh basil and pepper for garnish.

16.01.2022 Three Surprising Reasons to Visit Your Physiotherapist Your physiotherapist has a wide variety of skills and can help treat so much more than just pain and injury. Here are a few reasons to visit your physiotherapist that can keep...Continue reading

16.01.2022 Get the Kids Involved Now !!!!

16.01.2022 Vegetarian Fettucine Carbonara Ingredients Fettuccine Pasta... 2 Eggs 2 Garlic Cloves, diced Spanish Onion, sliced 200gm Fresh Mushrooms Small Eggplant, Sliced tsp. Fresh Chilli, diced Cup Fresh Spinach Leaves 50g. Parmesan Cheese 3 Tbsp. Olive Oil Salt and Pepper Bring a medium-sized saucepan of lightly salted water to boil. Add 1 Tbsp. of olive oil and cover. In a medium-sized frying pan, add the rest of the olive oil, onion, garlic, salt and pepper, chilli, mushrooms and eggplant. Cook on medium heat until onions have softened. Lower temperature and cover. Add fettuccine pasta to boiling water and cook while covered until past as al dente. Strain, rinse and set aside. Separate two egg yolks and discard whites. Add to a small bowl and whisk with grated parmesan cheese briefly. Add cooked fettuccine pasta to the frying pan and stir through ingredients. Remove from heat and allow to sit for 1-2 minutes. Add egg and parmesan mixture and stir through pasta until it is thoroughly covered.

16.01.2022 Visit us at - http://www.truecarehealth.com.au/ #physiotherapy #physiotherapist #jointpain #heal #pain #treat #truecarehealth

13.01.2022 The Two Minute Workout Challenge Keeping active while at home for long periods can be challenging. For many people, going out for a run or taking time to perform a full workout can be daunting, especially if this is not a part of their usual routine. There are a few quick and easy ways to add some movement to your day, starting with something as simple as boiling the kettle. As the average kettle takes 2-3 minutes to boil, challenge yourself to see if you can complete these ...five exercises while waiting for your cup of tea. You can focus on one each day, or work through one different one each time. 1. Challenge your balance. Standing on one leg is something many of us assume we can do, yet rarely take the time to check. This is an essential skill that can deteriorate without being noticed until everyday activities, such as getting dressed, are impacted. Being able to stand on one leg is important for putting on shoes, trousers and reduced balance can be a risk factor for falls. Start by seeing if you can stand on one leg with your eyes open for the entire time the kettle is boiling. Test both legs and if this is too difficult, make sure you are close to a bench that you can use to support yourself. To increase the difficulty, try balancing with your eyes closed, then progress to balancing on your tiptoes. If you can balance on your tiptoes, with your eyes closed, then you may need to ask your physio for more suggestions. 2. Heel Raises Start by keeping your knees slightly bent and lift both heels off the ground at the same time. You can begin with repetitions of 5, have a quick rest then repeat. Challenge yourself to increase the speed of your heel raises and see how many you can fit into your waiting time. As you bend your knees, aim to keep your knees over your second toe. If you feel this is a little too easy, you can progress to single-leg heel raises, which will also improve your balance! You can start a daily competition with the people in your household to see who can complete the most. 3. Squats Squats are a great exercise to keep your large muscles working. You can start with small squats and reps of 5, aiming to slowly increase your number and progressively squat to a lower position. As with heel raises, when you start to find squats to be less of a challenge, you can move to single-leg squats. Dont hesitate to ask one of our physios for tips on how to stay active while at home. The information in this newsletter is not a replacement for proper medical advice.

12.01.2022 Truecare Physiotherapy We Can Help

09.01.2022 Truecare Physiotherapy

09.01.2022 TrueCare Physiotherapy - Our Physiotherapists can help you with: - Sport Injuries - Low back pain, neck pain, shoulder pain - Clinical Pilates... - Pre & Post Surgery Rehab - Hydrotherapy - Dry Needling - Neuromuscular - Spinal - All Sprains & Strains For any kind of physiotherapy treatment make an appointment and get expert treatment from our physiotherapist For appointment - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #telehealth #neckpain

09.01.2022 While being healthy has always been promoted in society, in recent years, the shift towards wellness has been increasing. While the two concepts seem similar, there are some subtle differences between the two. Health refers to the state of wellbeing in physical, mental and social terms, rather than just the absence of disease. Wellness, however, encompasses the ability of a person to experience personal growth in emotional, physical, psychological, spiritual, social and int...ellectual terms. It can be thought of as thriving rather than just surviving. While you most certainly will notice when your health is failing, it can be harder to be aware that you've lost a little wellness. When it comes to physical wellness, this may mean that you have no pain, yet still feel a little stiff, or simply can't do as much as you would like to. While in many ways, health can be measured objectively, wellness is a little more subjective. It is determined by your own goals and aspirations. If you are able to participate in activities you love, this can be vital to emotional and social wellness, not only physical health. How can physiotherapy help improve wellness? Your physiotherapist is able to work with you to set goals that are meaningful to you and develop a plan that makes these goals achievable. Your physiotherapist can also help you to identify factors that may be holding you back from reaching these goals. In some cases, this could be a lack of balance, which reduces confidence in trying something new. Alternatively, an old injury that hasn’t been fully rehabilitated may mean that you are subconsciously avoiding activity. Little by little, you too can work towards the ultimate goal of total wellness and health. Speak to your physiotherapist about how you can improve your health and wellness. #physiotherapy #physiotherapist #physio #truecarehealth #wellnesstips

09.01.2022 The team at TrueCare Physiotherapy are doing what we can to help stop the spread. The Department of Health and Human Services (DHHS) and Australian Physiotherapy Association (APA) have made the decision for all allied health care workers to wear masks for our own health as well as our clients across Victoria. Our smiles are still present and our doors are open to help you Thank you to @keeganmaemillinery for our funky masks in such short notice. #stopthespread #doyourpart #physiotherapy @ Truecare Health

08.01.2022 Trochanteric Bursitis What is Trochanteric Bursitis? The muscles that surround the hips have a complicated role to play. They work to keep the pelvis level and control one of the most flexible joints of the body. They are organized in layers, and the deeper muscles are separated from the outer muscles by sheets of connective tissue, to allow easy gliding, as they interact with each other. ... With all the layers of muscles working together, some points in the body are more prone to experiencing tension and friction during movement. Small sacs called bursa release a natural lubricant to allow gliding and sliding of different muscular layers and are scattered around the body at points of increased stress. They are found all over the body and usually are quite inconspicuous, which is why most people have never heard of them. However, occasionally something goes wrong, and they become irritated and painful. This will usually happen in a few typical places in the body and one of them this over the greater trochanter, the bony part of the outer hip. What Are The Symptoms? The most common symptoms of trochanteric bursitis are a sharp, superficial pain on the outside of your hip, which may radiate down to the knee. You can experience pain with a number of activities such as walking, jogging, climbing stairs and cycling or simply lying on the affected side. How Does It Happen? The most common cause for this is a combination of poor biomechanics and overuse. When you have poor biomechanics, the structures around the bursa become tighter and can begin to irritate the bursa. Some things that contribute to poor biomechanics around the hip are weak, uncontrolled muscles, tight muscles, flat feet with unsupportive footwear, a difference in leg length, incorrect equipment settings and scoliosis. These can all lead to irritation of the bursa around the hip. How Can Physiotherapy Help? As there are many other conditions that can cause pain at the outer hip, correct diagnosis is essential. Once the diagnosis is confirmed, the first phase of treatment is to reduce pain and irritation. This can be done with muscle release techniques, ice application, rest, fitting you with orthotics and advice for modification to your lifestyle. Your physiotherapist will also evaluate the causes of the irritation and prescribe a suitable rehabilitation program to change your biomechanics. Serious cases can be treated with corticosteroid injection or even surgery, but with thorough physiotherapy treatment, you can usually get back into action within six weeks. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

08.01.2022 TrueCare Physiotherapy - Our Physiotherapists can help you with: - Low back pain, neck pain, shoulder pain - Sport Injuries - Clinical Pilates... - Pre & Post Surgery Rehab - Hydrotherapy - Dry Needling - Neuromuscular - Spinal - All Sprains & Strains For any kind of physiotherapy treatment make an appointment and get expert treatment from our physiotherapist For appointment - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #telehealth

08.01.2022 A common injury of the knee is a tearing of the ACL (Anterior Cruciate Ligament). This ligament is very important for the stability of the knee and often needs to be repaired surgically. The primary function of the ACL is to keep the bottom surface of the knee joint from sliding forwards during movement. An unrepaired knee may feel unstable or give way suddenly. Not all ACL injuries require surgery and some may heal well with proper rehabilitation, however, for those who do n...eed surgery, there is a significant rehabilitation period afterwards. What does the surgery consist of? Every surgeon will have a slightly different technique for surgery. The most common approach is the arthroscopic approach, which uses a small camera and allows the surgeon to make only small incisions into the knee. They will then replace the torn ligament with either a graft from a tendon or ligament at another part of the body or using a synthetic graft. How long does rehabilitation take? Full rehabilitation following surgery can take up to nine months and rehabilitation is divided into different stages. Initially, after surgery, the graft will be quite weak while a new blood supply is being established. It can take up to 12 weeks before the graft is at its strongest point and evidence shows that it may never have the strength of the original ligament. In the early stages, rehabilitation will be focused on restoring movement to the joint and strengthening the muscles around the knee without putting any undue stress on the graft. As the graft begins to heal and strengthen, rehabilitation can progress to include stability and control exercises and gradually build up to a complex program that prepares the knee for a full return to sport. The path to full rehabilitation from a knee reconstruction can be a long & bumpy one, however, there are high success rates with this surgery, particularly when followed up with full physiotherapy rehabilitation. The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for an assessment of your individual condition. Visit - http://www.truecarehealth.com.au/ or (03) 5144 6600

07.01.2022 Send us a message or call (03) 5152 3422 TrueCare is a fully integrated multidisciplinary physiotherapy practice run by a team of experienced Physiotherapists. Our philosophy is to treat holistically with a patient centric approach We ACT: A Analyse; C Consult; T Treat to enhance your quality of life and optimize your physical potential Truecare Physiotherapy Bairnsdale Clinic... 55 Clifton West Road, Wy Yung VIC 3875 Phone (03) 5152 3422 | Fax (03) 5144 6200 At TrueCare Physiotherapy, we know how important your health and well being is to you and your family. Our experienced Physiotherapists provide quality care with innovative hands-on treatments in the following areas All Sprains and Strains Sports & Performance Clinical Pilates Musculoskeletal Spinal Neuromuscular Dry Needling Hydrotherapy Balance Group Cardio Respiratory Pediatrics At TrueCare Physiotherapy we pride ourselves on providing the most innovative treatments and intuitive therapies with highest quality of care to our patients. Our experienced physiotherapists have a hands-on approach to your rehabilitation, they work with you to analyse the root cause of your problem and develop a customised plan to assist you manage your pain and rehabilitate effectively. TrueCare Physiotherapy Clinics are located conveniently across four easily accessible towns in Gippsland Bairnsdale, Sale, Maffra & Heyfield.

07.01.2022 For any kind of physiotherapy needs/queries make an appointment and get expert treatments/opinions from our physiotherapist To know more about us/To make an appointment visit - http://www.truecarehealth.com.au/ #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #telehealth

06.01.2022 Worth Watching !!!!

05.01.2022 Physio Tips for Better Running Distance running can be a surprisingly complicated sport. In this article, we offer some words of wisdom from our physiotherapists to help you get the most out of your training and avoid injuries. Choose your shoes carefully: Repeated stress from running distances will show up any biomechanical flaws in your body relatively quickly. Choosing the wrong shoes can exacerbate an existing problem causing pain and injury. Your physiotherapist can gui...de you on what style of shoe will best suit you. Don't neglect your upper body: While running can appear to be a purely leg-based activity, increasing the strength and mobility of your upper body can have a surprisingly large impact on your posture, running style, breathing, and overall performance. Find time to train strength as well as endurance: Your body is great at finding ways to compensate for weak muscles, however, over time this can lead to overuse injuries of tendons and muscles. Identifying any areas of weakness early and specifically strengthening these muscles can both improve your running and help keep you injury-free. Pace your progress: Entering an event is a great way to set a specific goal and keep you motivated. While trying to increase distances and speed, it is easy to forget to include rest days as a part of your routine. Your body needs time to recover and restore itself, just as much as the active portions of your training program. Increasing your speed and distances gradually also allows your body to adapt to new demands without breaking down. Enjoy your training and listen to your body: Your body will guide you as to when you need to rest and when you can push a little further. Training will be more enjoyable when you are well-rested and pain-free. Most importantly, if you are able to enjoy your runs, this will help you maintain motivation over a longer period of time, so you can continue for many years to come. Ask your physiotherapist for more tips on how to reach your running goals while staying injury-free. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for an assessment of your individual condition. To know more visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapist #physiotherapy #PhysioTipsforBetterRunning

04.01.2022 Please Listen to this !! Very important leaning Proud to be a part of Pain Revolution Team

04.01.2022 Keeping Healthy While Working from Home Over the next few months, many of us will be spending more time at home. For each of us, this will mean something different; however, regardless of your circumstances, there are a few things you can do to make your time at home a little easier and healthier. Maintain a routine. ... A new routine may take a while to develop and will depend on the demands placed on you by your work or children, however, some things can help with both mental and physical health when staying at home for long periods. Waking up and going to sleep at the same time every day can have a significant impact on wellness, ensuring that you have better sleep and also feel more settled when you wake up. Use screens thoughtfully. Technology can help us to connect with those who are not there, yet can also take us away from things happening around us. Delete the apps that you find distracting, such as news or social media and schedule in quality catch-ups with friends and family via video. Take time to adjust your home workstation. If you will be spending hours at a time on your computer, it is essential to take the time to ensure your workstation is set up optimally to reduce stress on your body while working. You can chat with your physiotherapist for some tips on how to set up your home office. Stay in touch with your physio. If you are struggling with pain at home, your physiotherapist can offer a variety of online treatment solutions, even if you cant make it to the clinic. Reach out to your physiotherapist if you are in pain either via email or telehealth sessions to see how they can help you you might be surprised at how much they can help. Join an online fitness group and workout with others. Joining a daily online workout session is one way to keep active and also stick to a schedule. Many of the videos allow you to join in life, helping to increase commitment and a sense of community with your fellow athletes. Stretch before bed. Start with just three simple stretches, calf, hamstrings and triceps and slowly build up your repertoire. Stretching before bed can help to prepare your body for rest while also improving flexibility. Try to hold each stretch for at least 30 seconds for optimal effect.

04.01.2022 Focus: The Broken Collarbone What is it? A broken collarbone, also known as the clavicle, is one of the most commonly broken bones in the body. The collarbone connects the front of the ribcage to the shoulder and is the only bony connection the arm has to the rest of the body. Many muscles attach to the collarbone, including the Deltoid and Pectoralis Major. How does it happen?... The most common way for this injury to occur is through a fall onto the shoulder. This can happen from a simple fall or sports such as mountain biking or rugby. It is a very common childhood injury but can happen at any age. What are the symptoms? Usually, a broken collarbone will cause moderate to severe pain over the broken area. The patient may have heard or felt a popping or cracking at the time of the injury and there may be an ongoing grinding or creaking with movements of the upper arm. If the skin is not broken there may be bruising and swelling over the painful area. What is the treatment? While very severe cases can be surgically fixed, more often a broken collarbone will be allowed to heal naturally with rest and monitoring. By supporting the arm in a sling and providing pain relief the arm will mend on its own. As with most fractures, there are also often other injuries that may need to be dealt with at the same time. There are many important structures near the collarbone that can also be damaged including muscles, nerves, and blood vessels. In very severe cases, the lung tissue under the collarbone can be damaged causing the lung to collapse. Physiotherapy and recovery: Once a treatment plan has been decided by your medical team, your physiotherapist can help you to return to your pre-injury strength and mobility with a full rehabilitation program. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury. To know more visit - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapist #physiotherapy #brokencollarbone #boneinjurytreatment

02.01.2022 We Treat Cervicogenic Headaches

02.01.2022 Look we had a visitor maintaining social distance

02.01.2022 For appointment - http://www.truecarehealth.com.au/ or Contact - (03) 5144 6600 #physiotherapy_clinic #physiotherapy #physiotherapist #sale #heyfield #maffra #bairnsdale #physio #physiotherapy_treatment #physiotherapyday #treatment #backpain #neckpain #shoulderpain

01.01.2022 Important News !!! Thanks APA

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