Woopi Physio in Woolgoolga, New South Wales | Sport & recreation

Woopi Physio

Locality: Woolgoolga, New South Wales

Phone: +61 2 6654 0237

Address: 9 Market Street 2456 Woolgoolga, NSW, Australia

Website: http://www.woopiphysio.com

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• Sport & recreation
• Gym/Physical fitness centre
• Physical therapist

24.01.2022 Workout Wednesday: Split Deadlifts (Split RDL’s) An introduction to one of our favourite exercises today. The Split Deadlift leads nicely into the Single Leg Deadlift which we will cover next week. The Split Deadlift reduces the challenge to your balance while you develop mobility and get used to the movement pattern. Its a great stability exercise in its own right, strengthening muscles throughout the back in a straight, neutral position while lengthening and strengthening t...he hamstrings and adductors. This is an excellent exercise to improve lifting capacity, keeping muscles in positions where they can generate high forces and direct loads through the joints to increase stability. Technique: Taking a normal walking step forwards, transfer most of you weight to the front leg using the back leg for balance. Keep the knees slightly bent. Roll forward through the hips to straighten the back and increase stability in the pelvis and lumbar spine. With the upper body straight, hinge at the hips, flex forward reaching towards the toes of the front foot, aiming for your upper body to reach a horizontal position. Keep the hips square, pause at the limit of movement, feeling the load concentrating through the hamstrings. Once you have mastered the technique, increasing load will force the hips to flex forward, lengthening the hamstrings under load, increase strength through the new range. Repeat 8 to 12 times Focus on slow controlled movements. Remember: To avoid bending forward through the upper body keep the chest high and don’t let the head drop forwards. When you're ready and are comfortable with the technique, use a weight to overcome the resistance in the hamstrings. Soft knees- slightly bent but steady. All movement occurs at the hip. Don’t let the knees straighten. As always, if you have pain or are recovering from an injury, progress with caution. If there’s pain, there’s probably a good reason so don’t just push on, either slow down or get advice. Otherwise use these exercises and they’ll help to improve your performance and reduce your risk of injury. Enjoy! Give it a go!

22.01.2022 Knees Love Exercise More evidence supporting exercise in the management of joint pain and arthritis

20.01.2022 **IMPORTANT CORONA UPDATE** The Corona virus is coming, and will have impacts on the health system for the weeks and months to come. Please read this email carefully, even if you are not a current patient of our clinic....Continue reading

20.01.2022 Happy 1st Birthday Woopi News

18.01.2022 Workout Wednesday- Swimming This exercise goes by many names and as Swimming it has a bunch of levels which are easy to number off, from very basic starting levels to some that are more challenging. We’re going to jump in at a level that will be useful to most people and I’ll add a variation which will make it more valuable to our runners, cyclists, dancers, kicking athletes and new mums. Anyone with compromised pelvis control and strength or that needs high levels of lo...ad management in the area. This is also going to link the earlier exercises that I posted focusing on the upper back, neck and shoulder with the lower back and up coming lower limb conditioning exercises which aim to coincide with, and help with your return to sport and normal activity. What we’re doing here is putting load through the back while controlling the movement and working to increase extension in the hip and elevation at the shoulder. The movement is obviously happening at the bigger joints but the load through the muscle and connective tissue joins the areas where you’ll get small movements but lots of control of the spine and pelvis. The movement: keep the between the hands move the opposite arm and leg, stretching to horizontal. reach as long as you can, not as high as you can. push through the heel, keeping the ankle at 90 degrees, not pointing the toes. keep the tummy flat, not letting the back arch down. Just listing those watch points again: Aim for length, not height. Keep the toes pointing at the floor to increase glute activation and load through the Posterior Oblique Sling (POS), an important mechanisms for stability of the pelvis and load transfer for power. Strong tummy, not letting the back arch down. no angry or happy cat movements As always, if you have pain or are recovering from an injury, progress with caution. If there’s pain, there’s probably a good reason so don’t just push on, either slow down or get advice. Otherwise use these exercises and they’ll help to improve your performance and reduce your risk of injury. Enjoy!

13.01.2022 How is your isolation training going?

12.01.2022 Nippers returning soon in a great new clubhouse.

12.01.2022 Workout Wednesday: Hamstring Hip Lifts Running is a major component of most sports and there are a number of key elements that we can isolate and strengthen to make you a faster, stronger runner. One of these key elements relates to knee ‘stiffness’, that is that the knee doesn’t bend once the foot hits the ground but is slightly bent, at a fixed angle, when the foot is on the ground. When the knee flexion angle changes the runner will bounce but importantly the hamstring sho...rtens from both end, as the knee bends and as the hip extends, reducing tension and force production in the muscle and tendons, reducing propulsion forwards. Ideally, the hamstring releases its stored energy at one joint ie extending the hip. The Hamstring Hip Lift technique goes: The hip starts in a flexed position but pulls through to a position of full extension, the same as we see in the upright position when running. keep the elbows off the floor. the knee, ankle and back remain steady but loaded, strengthening isometrically. the hip extends as the body lifts, pulling down through the heel as the opposite knee drives up. The knee driving through prevents the back from arching, helping to ensure the movement is focused at the hip. Lift fast and lower slowly. The 2 versions target different parts of the hamstring complex: 1. slight knee flexion- more functional position related to the ground contact (stance) phase of the running action. 2. Knee flexion to 90 degrees targeting the shorter hip extensors (short head of biceps femoris) and the short adductors. Watch out for forcing the hip into too much extension which you will see as an increasing curve in your lower back as the pelvis rotates forward. As always, if you have pain or are recovering from an injury, progress with caution. If there’s pain, there’s probably a good reason so don’t just push on, either slow down or get advice. Otherwise use these exercises and they’ll help to improve your performance and reduce your risk of injury. Enjoy!

09.01.2022 Telehealth Funding Update Telehealth has been getting organised by government departments and insurers over the last few weeks. Details have been changing daily and has seemed slow going but to get the developments we’re seeing, have been extremely rapid compared to normal progress as they organise policies and service codes....Continue reading

08.01.2022 Check out our fancy new coffee cart at Sapphire Beach Physio - same great coffee and same great staff of Beachhouse Coffee Cart.

08.01.2022 World Lymphoma Awareness Day Lymphoma is a cancer of the immune system, the 6th most common cancer in Australia and the number one cancer in the 15-29 year age group. Burketts Lymphoma is the reason I’ve been enjoying the hospitality of Royal North Shore Hospital and it’s wonderful staff for most of the last 18 months. I’ve met a lot of great people from the Coffs Coast with lymphoma and various blood cancers during my treatment and sadly, many haven’t survived, so increasing... awareness and supporting research is a very big deal. This is where Lymphoma Australia and the Leukemia Foundation do a great job and while in Sydney, the Leukemia Association have provided accommodations making my treatment possible. I’m back in Sydney at the moment for scans, biopsies and radiotherapy so it’s a good time to talk about this disease. Research is producing new treatments and improving outcome all the time so if you can support fundraising, awesome. If you can read some educational material so you know what to look for and can recognise when a trip to the GP is necessary then you might just save your own life or the life of someone close to you. Common Symptoms of Lymphoma can include: * Swollen lymph nodes * Fatigue * Unexplained weight loss >10% * Night sweats * Itching * Persistant cough or shortness of breath. #NoOneLikesaLump

05.01.2022 Women’s Health: Stress Incontinence There are lots of myths and misconceptions related to what’s normal or safe for women during and after pregnancy and with changes that occur through life regardless of whether you have children or not. Common is not the same as normal and with 2 Women’s Health Physio’s there is a lot that we can do to help resolve these debilitating issues.... To shed some light on how we can help, we will do a series of posts to highlight what can be done to fix these conditions and improve your quality of life. More information on yesterday’s story post on Urinary Incontinence. Stress Incontinence Peeing when sneezing, laughing or coughing is common but not normal especially after having a baby. Studies show the incidence of urinary incontinence in women can vary between 24-45% with stress incontinence responsible for 2/3 of cases, that is leakage on increased abdominal pressure from lifting, coughing, laughing and sneezing etc. Studies have also shown exercise to be at least as effective as surgery with those who undertake pelvic muscles training 8x more likely to be cured. The debate on the effectiveness of electrical stimulation is ongoing with no definitive proof that it works. There are lots of ads on TV that suggests they have your best interests at heart by selling you incontinence pads but there is little or no reference to the fact that doing some exercises could mean most women can resolve the problem entirely. They are, after all, selling a product and have no interest in telling you how to get better. This issue can prevent you from participating in an active, social life and effect your confidence in public so see our Women’s Health Physio’s to get help today! Statistically data from an interview with Kari Bø, a physiotherapist, exercise scientist and a professor in the Norwegian School of Sport Sciences in Oslo, Norway. #physio #fitmumhealthybub #strongmum #exercisephysiology #womenshealthphysio #pilates #reformer #hydrotherapy #resistancetraining #antenatal #postnatal #painfree #pregnancy #womenshealth #pelvicfloor #gestationaldiabetes #GDM #postnataldepression #PND #woopiphysio #coffscoast #midnorthcoast #sapphirebeachphysio #woolgoolga #woopi #sapphirebeach #mooneybeach

04.01.2022 In an update from the Federal Government and the Australian Physiotherapy Association Good news regarding our ability to support our patients and potential inclusion of allied health funding for Telehealth. Funding allied health services will extend our ability to support ’at risk’ patients safely and effectively via Telehealth. One of our most important functions now will be preparing people with chronic illness to cope with the physical challenges posed by any colds, flus o...r Corona. We will provide more advice on funding and how to access services as it comes to hand. Keep safe and continue to follow all precautions to stay healthy. Scott.

02.01.2022 Thankyou Scott Bocking from Woodseys Wheels.

01.01.2022 Cartilage Tears Need Surgery .... Or Do They? We previously looked at the importance of symptoms matching imaging, which is valid throughout the body. We particularly referenced the knees and in this mythbuster I wanted to stay at the knee and look at the evidence for a common screening question that has long been used for meniscal tears. The questioning of patients for catching, clunking, locking or blocking in the knee joints is commonly used to work out if further testing ...of the meniscus is required. A recent study comparing the reported symptoms and findings at surgery call into question the sensitivity of the questions, the benefit of surgery and how effective surgery is long term as it has been shown to be associated with increased degeneration and increased rates of joint replacement. This is particularly relevant when considering the goal of meniscal surgery is the preservation of the cartilage. A review of recent research has shown: there is a poor relationship between the reported symptoms and the finding of tears at surgery. In a study of 817 patients, 434 (53%) of the 641 with cartilage tears at surgery had catching or locking, while 64% that did have catching or locking did not have tears. Thorlund BJSM 2018. there are many false positive findings on imaging meaning tears seen on imaging were not seen at surgery. location, tear pattern and size aren’t related to pain intensity or knee joint function. surgeons can’t predict who will respond well to surgery over non-invasive treatment. sham surgery (where nothing is actually done) is as effective as actual surgery on suspected meniscal tears. the idea that traumatic knee injuries in younger people respond better to surgery to resect the cartilage than degenerative tears is not supported by evidence. surgery to partially resect knee cartilage has a significantly higher risk of total knee replacement than the normal population. in the case of age related degeneration surgery is no better than exercise for function, pain, strength and performance. Recent guidelines suggest that referral to exercise and other non-operative treatments should occur in the absence of joint blocking. Following from previous advice and with simple common sense, the best and most effective advice is to take the least invasive, most effective and least expensive treatments first before escalating to more invasive, more expensive and riskier options. If you have any questions or would like to see our orthopaedic specialist Physio’s give us a call or book an appointment now.