Tweak Physio in Adelaide, South Australia | Physical therapist

Tweak Physio

Locality: Adelaide, South Australia

Phone: +61 8 8221 6800

Address: 245 Currie Street 5000 Adelaide, SA, Australia

Website: http://www.tweakphysio.com.au

Likes: 228

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• Medical and health
• Physical therapist

25.01.2022 Motivation Monday Meet Ange - triathlete and ultramarathoner . Frustrated and unable to run 2km without pain for several months, she has just completed a 75km run week (at a pace we could only dream of). Here's to many more pain free winter runs in the . Don't let pain stop you from doing what you love.

24.01.2022 It is not surprising that knees and ankles are the most commonly injured body parts of netballers. But as the quick moving change in direction sport is ranked as the leading women's participation team sport in Australia for 15-24 year olds, it is crucial that these injuries are prevented where possible Netball Australia has designed the KNEE Program to enhance movement efficiency and prevent injury. It is designed not only for the Elite squads, but for the Junior ...and Recreational levels also. Each program has different exercises tailored to match the capabilities of each group Netball involves repetitive taking off, landing, deceleration and change of direction. These should be mastered with good technique to ensure prevention of injuries. The KNEE Program includes a Warm Up Strength Balance/Landing and Agility section. To be effective it is recommended to be completed at least 2x a week before court work or match play session If you have a current or previous niggle be sure to couple the program with individualised exercises from your Physiotherapist The program can be found at www.knee.netball.com.au

24.01.2022 Elite triathlete @matthewpomerytri suffered a knee injury two months ago that forced him to stop running completely. With no big races in sight he patiently rehabilitated through the slow short intervals and strength exercises and is now back stronger than ever. On the weekend he ticked over a casual 45k/hr for 90min on the bike followed by a lazy 3.30min/km run. And most importantly - with no pain. Great job Matt! We apologize to your competition for your next race

24.01.2022 Join Tweak Physio tomorrow evening for the ins and outs on the Core and Stretching Audience participation required Sign up here - https://zoom.us//regi/tJclcu2uqjMsGtPAJK95zuxturgDp6WjV53l

22.01.2022 Feel Good Friday. Unexpected gratitude . This postcard was sent by a lovely gentleman passing through Adelaide who needed some treatment. Great to hear we were able to get him back on his feet.

22.01.2022 Or jump on a treadmill . Who can relate?

21.01.2022 Good luck to those athletes competing in the Winter Duathlon Series tomorrow. With the extended break and cooler weather, be sure to allow yourself enough time to warm up. You should be almost sweating at the start line! Check out the last video for warm up ideas. Who is excited to get back to racing? With a sold out race - apparently a few

21.01.2022 Are you a cyclist or triathlete with neck pain ? As we spend more time clocking up the kms over winter on the bike it is relatively common to experience a few aches and pains in the back of your neck and between your shoulder blades. Here are a few exercises to try to help alleviate your discomfort.

20.01.2022 A little behind the scenes on something coming at Tweak Physio .

20.01.2022 Its Adelaide Marathon time! Are you running? Check out how best to warm up the morning of the race. There are also a few appointments on Friday to get those last minute niggles attended to. Link in bio to Book Online today!

20.01.2022 Weve got Rhiannon Hughes from Tweak Physio on the Zoom again tonight at 5pm : Rowing technique from a Physio & Injury Prevention perspective! Coaches AND Athle...tes welcome to jump onto this one - you might just pick up something new! Register via the following link: https://zoom.us//regi/tJYkdumhpz8pHNyOIQIUOHryKufLeXGM6Ewt Adelaide Rowing Club Adelaide University Boat Club Torrens Rowing Club Port Adelaide Rowing Club Riverside Rowing Club Phoenix Rowing Club Adelaide Renmark Rowing Club Inc. Berri Rowing Club Mannum Rowing Club Murray Bridge Rowing Club Goolwa Rowing Club Port Pirie Rowing Club

20.01.2022 Are you Prepd and ready to run ? Tweak Physio will be out on course on Sunday at the Adelaide Marathon Festival. Be sure to wave

20.01.2022 The local duathlon season starts this weekend. Youve done the training and set up your transition, now to warm-up ... but for how long? why? and what should you do? Have a listen to Rhiannons race day warm up to get you ready for when that gun goes off

20.01.2022 Sliding disc core exercises Have you seen these in your gym and wondered what to do with them? Sliding discs are a great portable and versatile piece of equipment that can work almost every muscle group in your body. Here are our top 5 to get you started: ... The Mermaid - be sure to keep your body and elbow straight. Mountain Climbers - trial both the basic in and out and the knee to opposite elbow. Plank Jack - tight core is the key. Minimise body movement. Leg circle lean back - be controlled. Take your time with the circles. Hamstring curl - either single or double leg. Start with 10 on each side and work your way through 2-3 rounds. Take your time.

19.01.2022 One of the most common injuries in sport is the hamstrings strain. Recent research has confirmed the two biggest risk factors to Hamstring Injuries (HSI) are older age and past history (particularly recent). Like most injuries, athletes who have a history of HSI are 2.7 times more likely to reinjure them and that increases to an incredible 5 times if the injury occurred in the same season. Other risk factors include previous Anterior Cruciate Ligament (ACL) (70%!... increase) and calf strains (50%). So, what can you do to help yourself avoid a HSI? Ensure you perform a regular and thorough strength program and speed running sessions. Complete your rehab following an ACL or calf injury.

19.01.2022 Bored at home? The new and improved @tweakphysio website has just gone live. We think it looks pretty smart What do you think?

18.01.2022 Time is running out! Did you know your Private Health fund limits will reset on January 1st? With the majority of private health funds resetting in the New Year, we want to make sure you get what you’re paying for.... Head to www.tweakphysio.com.au to book your next appointment.

17.01.2022 Great to see so many people out racing on Saturday at the @triathlonsa Duathlon series. We are sure there will be a few sore bodies this week. Tweak understands the importance of being active and keeping you doing what you love.

17.01.2022 Enthusiastic crossfitter and surfboat rower Regan was left unable to walk let alone squat without pain when we started treatment. She had worked her way through numerous Specialists and Physiotherapists, but refused to give up on what she loved as she had been advised to do. The hard consistent work has paid off and she is now squatting 110kg! You've got to want it.

16.01.2022 We've got Rhiannon Hughes from Tweak Physio on the Zoom again tonight at 5pm : Rowing technique from a Physio & Injury Prevention perspective! Coaches AND Athle...tes welcome to jump onto this one - you might just pick up something new! Register via the following link: https://zoom.us//regi/tJYkdumhpz8pHNyOIQIUOHryKufLeXGM6Ewt Adelaide Rowing Club Adelaide University Boat Club Torrens Rowing Club Port Adelaide Rowing Club Riverside Rowing Club Phoenix Rowing Club Adelaide Renmark Rowing Club Inc. Berri Rowing Club Mannum Rowing Club Murray Bridge Rowing Club Goolwa Rowing Club Port Pirie Rowing Club

16.01.2022 Today is World Physiotherapy Day I am forever grateful that I found a profession I am passionate about. I feel blessed to be able to help people return to sport or simply keep them independent.

16.01.2022 A sneak peek of the new trisuit for the season. Definitely not going to be missed in this beauty . Anyone else keen to get back out to training and racing?

16.01.2022 MORTONS NEUROMA Morton's neuroma is a thickening of the tissue around one of the nerves leading to your toes . It is most commonly in the area between your third and fourth toes. Symptoms:... - Sharp burning pain in ball of the foot. - Feel like you are standing on a stone - Possible numbness or tingling in the toes. Cause: - Tight footwear around the toes (high heels) - Multiple high impact sports subjecting feet to repetitive trauma (running, rock climbing ) - Foot deformities like bunions, high or flat arches may make you prone to developing the condition. Treatment: - Change footwear - Ice cube - Rolling foot over ball - Unload area with metatarsal dome taping - Strengthening exercises from your Physiotherapist (calf stretches & foot/calf strengthening)

15.01.2022 Marvelling Monday You are likely currently sitting on the BIGGEST muscle in the human body - your Gluteus Maximum (aka your booty) It originates from your hip and spine and inserts into the outside of your femur (thigh bone) .This allows it to move your leg behind you, out to the side and rotate the hip outwards. It is responsible for keeping your trunk in an upright position and helps you climb stairs and run .The Glute Max also helps to stabilise the pelvis and ...prevent it from tipping forward too much (when your bum sticks out) Why should you strength your Glutes? - When the glutes are weak, your hamstrings become overactive and tighten up leading to tears and tendinopathies - As above, but your back can also compensate leading to lower back pain - The glutes are are a stabiliser of the pelvis and hips resulting in potential disc bulges, early onset osteoarthritis and hip cartilage damage if they are weak - Let's face it everyone loves a shapely derriere So, here are some exercises to strengthen your Glute Max: Wall squat Single leg squat Single leg deadlift Sideways lunge Forward step up . You'll thank me for it later

15.01.2022 Tweak Physio are contactable via email should you have any queries. We are also happy to provide any existing patients that require advice or assistance with a free of charge short consult via telephone, email etc. if required.

15.01.2022 Flex it Friday - Reverse Plank The Reverse Plank is a lot more challenging than it looks Add it to your gym repertoire to target your legs, back and shoulders. You can thank me later

14.01.2022 Join us at 5pm today for the final webinar with Rowing SA on Dynamic Core & Stretching for Rowers. It will include a 20 minute presentation, before putting you through your paces (approx. 40 minutes) and demonstrating some of my recommended exercises for your warm up and gym workouts. There will also be time at the end for any related questions. Sign up at the Rowing SA Webpage.

14.01.2022 Need a little extra support for your ankle following a sprain or playing sport ? We go through step by step how to tape an ankle. This is to be used in conjunction with your Physio prescribed strengthening exercises. Taping alone will not assist in preventing re-injury.

13.01.2022 Fun Fact Friday What do you think the 5 most commonly broken bones are? 1 The Collarbone - AKA clavicle claims the top spot. Due to its location between the shoulder and rib it is prone to breaking especially during falls (sport elderly ) or accidents like cars. ... 2The Arm - Breaks are common in both the upper and lower arm especially in young children (falls off monkey bars, bikes) and active individuals (trauma during sport). 3 Wrists - To add to the upper body collection. It is a reflex reaction to protect your head and body from a fall by putting out your wrists causing them to break with the load. It is essential to seek treatment to ensure the appropriate treatment to reduce future issues (especially in the dominant hand). 4 Hips - Most commonly broken from either a traumatic high impact (i.e. car accident) or a fall (often in people >65y.o due to poor balance, vision and increased risk of osteoporosis). 5 Ankles - Generally ankle breaks occur from outdoor activities that involve change of direction, varied ground surface or landing on other opponents' feet. Outside of sport, falls down stairs and potholes may result in a fracture. Have you had fractures in these areas?

13.01.2022 Netballers ... take note. It is crucial after your recent prolonged break to ensure the basics are practised to avoid injuries.

12.01.2022 Cool Down Stretch Sequence Stretching after a workout can easily be neglected places to be, things to do. Cooling down however is important to ensure sufficient recovery and reduce injury. Stretching when your muscles are warm and pliable is not only safer, but allows a deeper stretch.... Here is a quick 10min cool down stretch sequence you can try after your next activity.

12.01.2022 Are you a cyclist or triathlete with neck pain ? As we spend more time clocking up the km's over winter on the bike it is relatively common to experience a few aches and pains in the back of your neck and between your shoulder blades. Here are a few exercises to try to help alleviate your discomfort.

12.01.2022 BALANCE is essential for both stationary (yoga pose) and moving (running ) activities. Along with core stability, balance is a huge contributor in injury prevention . Unfortunately whilst a key component of fitness along with strength, endurance and flexibility, it is often forgotten. The Balance Board (aka wobbleboard) is a useful tool to improve or retrain balance to prevent further injury. The list of exercises on the board are endless, but here are a few favo...urties: - Single leg balance - Squats (double or single) - Planks (hands on board) - Pushups (hands or feet on board) - Wall sit Whats your favourite balance board exercise?

11.01.2022 What common cycling injury can you see here? Please stay upright in the rainy weather this weekend.

10.01.2022 Helping athletes return to what they love is our aim at Tweak. Multitalented (Cyclist, triathlete and regular Pedal Prix contender ) athlete Chloe was sidelined a few weeks ago with a soft tissue injury. Some treatment and rehab later, she has been back out in force leading the pack and even took out 3rd in her Age Group in Race 2 of the SA Duathlon Series yesterday in wet windy conditions. Great job Chloe! @turn8photo

10.01.2022 MORTONS NEUROMA Mortons neuroma is a thickening of the tissue around one of the nerves leading to your toes . It is most commonly in the area between your third and fourth toes. Symptoms:... - Sharp burning pain in ball of the foot. - Feel like you are standing on a stone - Possible numbness or tingling in the toes. Cause: - Tight footwear around the toes (high heels) - Multiple high impact sports subjecting feet to repetitive trauma (running, rock climbing ) - Foot deformities like bunions, high or flat arches may make you prone to developing the condition. Treatment: - Change footwear - Ice cube - Rolling foot over ball - Unload area with metatarsal dome taping - Strengthening exercises from your Physiotherapist (calf stretches & foot/calf strengthening)

10.01.2022 Hip Openers Tight hips are common. On the whole we tend to do a lot more sitting these days than in previous generations. Driving , computers , the couch .... All of these activities may result in shortened and tight hip structures (in particular the hip flexors). So what? Well the hips are connected to every part of the body, so when they are not moving well there is a chain reaction of restriction leading to possible low back and knee issues. Furthermore the more ...mobile and healthy your hips are the more potential you have to produce strength and power resulting in less injury and increased athleticism. Here are a series of hip opener exercises for you to try after sitting at your desk all day or post sport.

10.01.2022 POOLS are back open and its time to get your swim on! After several months off swimming, be sure to return slowly to reduce your risk of injury. This sports specific dry land warm up aims to prepare your body so youre ready to go as soon as you dive in. We start off with some mobility exercises, before moving into some activation drills.

09.01.2022 Have clicking, grinding or popping shoulders? It doesnt necessarily mean something is wrong, however they can often cause fear for us to modify how we use them. This can often be worse than the original noise. Here are a few exercises to help improve shoulder stability and control and assist to reduce the noises. Overhead reach with band... Band wall walks Single arm push up Turkish Get Up (TGU) Prep See more

09.01.2022 Rowing South Australia has served up their first fitness challenge starting next week and Tweak Physio caught up with them to discuss all the important details. Whats your best 2km time trial? Do you think you could beat a bunch of rowers?

09.01.2022 Working from home and unsure how to set up your desk and chair? Check out our latest post to avoid potential injuries.

07.01.2022 Have clicking, grinding or popping shoulders? It doesn't necessarily mean something is wrong, however they can often cause fear for us to modify how we use them. This can often be worse than the original noise. Here are a few exercises to help improve shoulder stability and control and assist to reduce the 'noises'. Overhead reach with band... Band wall walks Single arm push up Turkish Get Up (TGU) Prep See more

05.01.2022 AUGUST is Tradies National Health Month Time off work due to poor health, injury or illness has a huge impact on families business and communities. Did you know?!?... - Almost 1/3 of tradies dont follow safe lifting guidelines - Only 24% stretch/warm up before work - 48% havent taken a sick day in 6 months - Of tradies injured at work, 82% have joint, soft tissue or musculoskeletal injuries. The sad part 69% said being sore was normal for their work This doesnt have to be case. Physiotherapists are highly experienced in treating tradie injuries often caused due to the intensity and repetition. Tag a Tradie that could do with some help.

03.01.2022 Desk Ergonomics Working from home and unsure how to set up your desk and chair? Check out our latest post to avoid potential injuries.

02.01.2022 The local duathlon season starts this weekend. You've done the training and set up your transition, now to warm-up ... but for how long? why? and what should you do? Have a listen to Rhiannon's race day warm up to get you ready for when that gun goes off

02.01.2022 Join Tweak Physio this evening at 5pm for all things Rowing Injury Prevention Going into detail on common injuries and how best to manage them. Hit me up with your questions to finish. Sign up at the Rowing SA website.

02.01.2022 Knee Anatomy The leg bones connected to the knee bone ... Find out what is actually connected to what and some of the major structures on the Knee joint.

02.01.2022 Join Tweak Physio this evening as we fill you in on all things Strength and Conditioning . Sign up here - https://rowingsa.asn.au//rowing-strength-condi/2020-05-12/