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TeleHealth Physiotherapy- Here to Stay

TeleHealth Physiotherapy- Here to Stay

COVID-19 brought plenty of changes to our lives in 2020, including the way we deliver physiotherapy at PhysioTec. Telehealth allowed our physiotherapists to continue providing tailored treatments and essential support during the lockdown period, via online video consultations. If you are new to Telehealth and would like to learn more, click here.

The uptake of TeleHealth was quick, with many people appreciating the flexibility and convenience of online healthcare. This is why we believe that, at PhysioTec, Telehealth has a continuing role to play in the future of physiotherapy. Here are some examples of how Telehealth benefited our patients during and outside this unusual period.

*Respecting patients’ privacy, names of the cases below are not real.

Scenario 1:

John*, a 68-year-old man living in rural Queensland, had been suffering from pain in the side of his hip for a number of years. The distance from a physiotherapist, particularly someone experienced with more persistent hip pain, made it difficult for him to get the help he really needed. His pain was gradually worsening over time.

When the COVID restrictions were introduced, John wasn’t able to continue seeing his local therapist and his hip pain worsened, keeping him awake at night. John, desperate for a solution to his pain, did some research on the Internet and came across a clinic in Brisbane (Physiotec) with physiotherapists who specialise in the management of hip pain. In the past, John would never have considered accessing help in Brisbane due to the long drive, but this new Telehealth opportunity allowed him to access someone with expertise in his problem area, without having to leave his own home.

After his initial Telehealth session, John was diagnosed with gluteal tendinopathy and provided with a treatment plan, an exercise program and access to “PhysiApp”, an online platform where he was able to view his prescribed exercise videos. This allowed him to feel confident in what he needed to do and get on with a targeted and effective rehabilitation program.

 

Scenario 2:

Mary*, a 46-year-old full time office worker, had intermittent flare-ups of buttock pain due to a history of proximal hamstring tendinopathy. Mary enjoys long distance running in her spare time, and her goal was to improve her running distance, without aggravating her buttock pain.

Mary decided to give Telehealth a try as she had a very busy schedule – this way she could get professional advice without leaving her house or sitting in traffic. Through Telehealth, Mary was able to perform physical tests under the physiotherapist’s instructions; and her physio was able to identify areas of improvement for Mary. Mary was provided with tailored strengthening exercises and she noticed improvements after two TeleHealth sessions. Mary then only needed monthly TeleHealth checkups to progress her program and ensure she was achieving her goals. In between Mary’s monthly reviews, she keeps in contact with her physio via “PhysiApp” regarding her exercise progress. Telehealth allowed Mary to actively manage her condition while pursuing her running goals and minimising time spent away from home or work.

 

Scenario 3:

Vanessa, a 29-year-old new mum experienced sharp, sudden lower back pain that was exacerbated with all movements except lying down. Vanessa needed the care of a physio but found it difficult to leave the house with a 3-month-old baby. With the back pain, she would have struggled to drive and move the baby in and out of the car. Vanessa decided to use Telehealth so she could easily and conveniently access physiotherapy from home.

During her TeleHealth consult, Vanessa was taken through an interview and physiotherapist-instructed self-assessments. Vanessa’s lower back pain was confirmed to be musculoskeletal in nature. She was provided with education and advice on how to best manage her pain at home. Gentle exercises were prescribed to help reduce Vanessa’s muscle spasm and optimise her movements. Vanessa’s partner expressed interest in helping her recovery. During the following Telehealth session, the physiotherapist was able to instruct on massage techniques and give real-time feedback.

These days, Vanessa alternates hands-on face to face treatments and Telehealth consults as she thinks they make a good combination for her pain management. Her exercise program has been progressed and the higher level exercises are easily checked via Telehealth, with the live video of Vanessa and her physio side-by-side providing excellent visual feedback.

 

What does the existing evidence tell us about Telehealth?

Modified physical examination, in the case of Telehealth, consists of virtual self-assessment. For hip-related conditions, research evidence has found that this form of modified examination is not inferior to the traditional in-clinic examination (Owusu-Akyaw, Evanson, Cook, Reiman, & Mather, 2019). The same result was seen in diagnosing chronic conditions in other areas, such as the lower back, knee and shoulder (Cottrell, et al., 2018). One unique benefit of Telehealth is that it allows the physiotherapist to conduct a real-time assessment within the home or work environment, where problems may be occurring. This helps in the development of very specific and meaningful strategies for each individual’s unique situation.

There is also an increasing body of research showing the effectiveness of Telehealth in the treatment of a variety of musculoskeletal conditions. One such study by Cottrell, Galea, O’Leary, Hill, & Russell (2017) showed that the treatment outcome in pain and physical function is comparable to the outcomes of conventional in-clinic treatments. Even in patients who underwent surgery like total hip replacement, evidence showed a high level of patient satisfaction with Telehealth, without compromising rehabilitation results (Nelson, Bourke, Crossley, & Russell, 2020).

 

Telehealth: Convenient online healthcare, from anywhere

Telehealth greatly improves access to physiotherapy services and expert advice. It allows clients who live in rural or regional areas, or those with mobility issues or disabilities, to receive quality care without the need for long commutes over vast distances. TeleHealth is also ideal for those who are time-poor, who have inflexible schedules or who are unable to travel due to their pain or disability.

Whether you have just developed a problem or you require ongoing support in managing an ongoing health condition, Telehealth could be a useful and convenient way of accessing physiotherapy.

Eric Huang Telehealth Physiotec

If you are interested in giving Telehealth a go, call us on 3842 4284 for more information. We are looking forward to seeing you online!

 

Bibliography

Cottrell, M. A., Galea, O. A., O’Leary, S. P., Hill, A. J., & Russell, T. G. (2017). Real-time telerehabilitation for the treatment of musculoskeletal conditions is effective and comparable to standard practice: a systematic review and meta-analysis. Clinical Rehabilitation, 625-638.

Cottrell, M. A., O’Leary, S. P., Swete-Kelly, P., Elwell, B., Hess, S., Litchfield, M.-A., . . . Russell, T. G. (2018). Agreement between telehealth and in-person assessment of patients with chronic musculoskeletal conditions presenting to an advanced-practice physiotherapy screening clinic. Musculoskeletal Science and Practice, 99-105.

Nelson, M., Bourke, M., Crossley, K., & Russell, T. (2020). Telerehabilitation is non-inferior to usual care following total hip replacement — a randomized controlled non-inferiority trial. Physiotherapy, 19-27.

Owusu-Akyaw, K. A., Evanson, R. J., Cook, C. E., Reiman, M., & Mather, R. C. (2019). Concurrent validity of a patient self- administered examination and a clinical examination for femoroacetabular impingement syndrome. BMJ Open Sp Ex Med.

 

 

What exercises can I do at home after having a baby?

What exercises can I do at home after having a baby?

The experience of bringing a new baby home is exciting and wonderful. But this period can also be terrifying for a new mother, and at times, isolating. It’s a word we have been hearing so much of lately, but for other reasons – “Stay at home. Self-isolate. Social distance”. The concept of this is hard for anyone, more so for a new mother. As new mothers, we rely on getting out of the house and being social with our family, close friends and mother’s groups for support. We rely on access to our medical and allied health professionals so that we can look after ourselves and in doing so, care for the new baby we have brought into this world. Even though Covid restrictions are now easing,  it can still be challenging to leave the house with a new baby in those first weeks or months, for reasons other than the essentials. Looking after yourself and getting into some regular exercise might be low on your list of priorities.

 

Exercising from home

While the recent Covid crisis has been challenging, especially for new mums, this crisis has produced a tremendous surge in online exercises and exercise programs. We are lucky to have technology and the online platform to access exercise programs from home, however new mothers wanting to start exercising need to be cautious in selecting exercises. Some exercises place extra load on the abdominal muscles or pelvic floor which new mums need to avoid soon after having a baby, as these can have adverse results. Getting professional guidance before embarking on an online exercise program is vital.

At PhysioTec, we have two Women’s Health physiotherapists, Megan Power and Irene Li, who can assist you through this uncertain time. If you can’t make it to the clinic in person, we are able to provide an online ‘Telehealth’ video consultation. We will take a thorough history inclusive of your pregnancy and birth experience. We will also look at your posture and a variety of movements. From this we will give evidence-based advice and, if appropriate, recommend a personalised exercise program you can do safely at home.

We can address any of the following during a consultation:

  • Pelvic floor muscle and function
  • Abdominal separation
  • Safe exercise options/exercises to avoid
  • Pelvic pain

We also offer an App for your exercise program and this includes video, audio and text description. It also allows in-app messaging to stay in touch with your physiotherapist.

 

The Importance of the Pelvic Floor Muscles

Like any other muscle in our body, the pelvic floor muscles may be weak, too active, a source of pain and can also be different side to side. These muscles, along with connective tissue, support the pelvic organs. In women, these are the bladder, uterus and bowel. The pelvic floor is important for prevention and management of prolapse, management of urinary incontinence and also for its role in sexual function. Following childbirth, the pelvic floor needs time to recover and then we can start to gradually build up strength and coordination of these muscles again.

The main recommendation of the most current guidelines state that pelvic floor muscle training is associated with a reduction in prenatal and postnatal urinary incontinence (Mottola MF, et al., 2018). These exercises can be performed daily HOWEVER, it is crucial that women seek instruction from a knowledgeable health professional  to ensure proper technique in order to obtain the best outcomes/benefits from performing these exercises. This is especially the case for women who have never trained these muscles.

 

What about running?

In March 2019, three highly experienced physiotherapists – Tom Goom, Gráinne Donnelly & Emma Brockwell combined their areas of expertise to release a paper on returning to running after childbirth and the guidelines for this population. The main findings were that women in the post-natal period benefit from an individualised assessment and guided pelvic floor rehabilitation in order to prevent and manage pelvic organ prolapse (Hagen, S et al., 2014), manage urinary continence (Bø, 2003) (Dumoulin, C et al., 2018) (Price, N et al., 2010) and improve sexual function.

 

Based on expert opinion, the following suggestions were made:

  • Return to running is NOT recommended at all prior to 3 months post-childbirth OR beyond this time point if any symptoms of pelvic floor dysfunction are identified before or after attempting a return to running
  • Pelvic health, load management and strength testing should be assessed in order to establish if a patient is ready to return to running in the post-natal period
  • Additional factors that should be considered in the postnatal evaluation are weight, fitness, breathing, psychological wellbeing/status, abdominal separation, breast support and feeding, running with a buggy and relative energy deficiency in sport (RED-S)

 

How can a Physiotherapist help me?

At PhysioTec, our physiotherapists who specialise in Women’s Health can address your postnatal concerns and advise you on the safest exercises, individually tailored to your symptoms and current capacity. If you are wishing to return to a level of activity similar to pre pregnancy, your physiotherapist is able to guide you on load and intensity and how to graduate safely back to full activity. We are passionate about what we do and our continuity of care. We are here (in person at Tarragindi or online via TeleHealth) to help and provide you with the best advice and support!

Book Online or call us on 3342 4284 to speak to us today!

 

References

Bø, K. (2003). Is there still a place for physiotherapy in the treatment of female incontinence? EAU , 145-153.

Dumoulin, C et al. (2018). Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews(10).

Hagen, S et al. (2014). Individualised pelvic floor muscle training in women with pelvic organ prolapse: a multicenter randomised controlled trial. 282(9919), 796-806.

Mottola MF, et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52, 1339-1346.

Price, N et al. (2010). Pelvic floor exercise for urinary incontinence: A systematic literature review. Maturitas, 67(4), 309-315.

 

Developed hip pain during your covid isolation? Avoid these 3 exercises!

Developed hip pain during your covid isolation? Avoid these 3 exercises!

Have you developed some new aches and pains or aggravated some old ones after following free online exercise classes? Or perhaps you have increased your normal activity level by doing more walking, running, stair or hill climbing to try and stay fit and healthy during the COVID-19 restrictions. At Physiotec, we have seen an increasing number of people who have developed or aggravated their hip pain during the covid-crisis. In fact, pain over the outer side of the hip is one of the most common problems we see. This is usually related to a condition called gluteal tendinopathy, also sometimes referred to as trochanteric bursitis.

There are some challenges with going it alone with a new exercise program. If you do have a pre-existing or new injury, how do you know:

  • which exercises or programs are the best options for you?
  • what are the correct techniques to use?
  • how do you make the exercise harder or easier if you need to?
  • how do you alter your program if you develop pain?

If you are struggling with any of these challenges, a physiotherapist can assist with either a telehealth or face-to-face consultation. For many painful conditions, good education and advice will help you stay active while minimising the risk of pain or injury.

For specific hip conditions such as gluteal tendinopathy or trochanteric bursitis, many factors influence the health of the tendons and bursae at the side of the hip. Either too much or too little stimulus may result in changes in tendon health and consequently, your ability to perform normal activities without pain. Too little load may be associated with a sedentary lifestyle where the muscles and tendons aren’t working enough. Too much load may be associated with a quick increase in activity (either a new or existing activity). Particular sustained positions or repetitive movements may also contribute to reduced tendon health or the development of pain over time.

3 Exercises to avoid when you have gluteal tendinopathy

 

So, who is most affected with this condition and why? 18% of the population aged over 50 suffers with this type of hip pain, and women are 3 times more likely to develop the condition than men. While the causes are often multifactorial, a change in hormones is thought to contribute to the development of tendon changes. A common story we hear from our patients is that there was an onset of pain associated with a combination of the following:
• Peri or post menopause and the associated hormonal changes
• Weight gain during this time, and
• A sudden increase in activity levels to counteract the weight gain

It should be said that changes in the health of tendons and bursae are not necessarily painful. Pain may develop if weakened tendons are unable to cope with their workload. Pain is often triggered by sudden increases in activity levels, where the tendons have not been given adequate time to adapt to the new loads. Examples include taking up a new sport or activity, or returning to activity after illness, injury or pregnancy. Going on holidays and walking lots of hills or stairs or for long distances along the beach may cause a problem. Sudden loads on the tendon during a slip or fall can also result in pain and injury, or a gain in weight may add more load to these tendons that support your bodyweight when standing on one leg.

How do you know if you have a gluteal tendinopathy or trochanteric bursitis?

Pain over the side of the hip due to gluteal tendinopathy or trochanteric bursitis

Do you have pain over the side of the hip with any of the following?
• Lying on your side
• Walking up hills or stairs
• Standing on one leg
• Sitting in low chairs especially with crossed legs
• Getting up from chairs and during the first steps

If you answered yes to most of these, you may have gluteal tendinopathy or trochanteric bursitis. The good news? Education and exercise provided by a physiotherapist provides an 80% success rate, with significantly better outcomes than a corticosteroid (cortisone) injection or a wait and see approach (i.e. basic advice and monitoring the condition)*. The even better news? Dr Alison Grimaldi was instrumental in the development of this successful program and all physiotherapists at Physiotec have been trained in the protocol.

We are now back in clinic for face to face consultations – if you have flared or developed hip pain (or any other pain), give us a call to book in! We are also still offering Telehealth consultations for those who are continuing to isolate or those who find it more convenient to attend an appointment ‘virtually’. You can read more about our Telehealth service here.

 

*Mellor R, Bennell K, Grimaldi A, Nicolson P, Kasza J, Hodges P, Wajswelner H, Vicenzino B., 2018. Education plus exercise versus cortico- steroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ. May 2;361:k1662. doi: 10.1136/bmj.k1662.

4 tips for pain relief when you’re stuck at home

4 tips for pain relief when you’re stuck at home

1. Manage your stress

The effect of the COVID-19 pandemic has been devastating worldwide. We are lucky in Australia that the spread of illness is now being well contained. However, the social distancing measures have not come without a significant cost for many businesses, their employees and our way of life. Higher levels of stress are common and in the coming weeks, parents will also be juggling home schooling and many people will experience pain working at home.

Stress has a direct and marked impact on pain levels, so if you experience pain working at home and your normal achy neck or back is worse than usual, stress may be playing a substantial role. Often one of the first things you notice when stressed, is muscle tension developing around the neck and shoulder region. You may also feel tension developing in the lower back, particularly if you are sitting rigidly on the edge of your chair. Be sure to sit back in your chair and relax, allowing the chairback to support you.

When you are feeling overwhelmed or feeling tension and pain build in your neck or back, try some relaxed deep breathing. It can work wonders!

 

2. Optimise your home working environment

Many workers have had no choice but to make a rapid transition to a home-office, with less than ideal ergonomic set up. Pain working at home can result.

Good Desk Set Up

Problem: Using a laptop or tablet for prolonged periods will mean a poor neck angle and substantial increases in loads on the joints and muscles of the neck and upper back.

Solution: Organise an external monitor and/or keyboard, to ensure you can look straight ahead at your screen. These were in very short supply but are available again now.

Problem: Your desk and/or seat height may not be suitable.

Solution: Most people won’t want to invest in a new home set up for this temporary situation. But you can improve the situation usually with pillows, back supports, footrests and even bricks to alter the height of a low desk!

Aim to avoid situations where:
a. your knees are higher than your hips
b. your elbows are bent more than 90degrees

If you need a wedge cushion, decompression cushion or a back support, you can drop by the clinic to pick one up or we can organise delivery.

One of our physiotherapists can also check out your home working environment via a Telehealth video consultation.

 

3. Continue (or start) your Physiotherapy Rehabilitation Program

Don’t let this golden opportunity pass you by! Often our patient’s lives are so busy with all the events they must attend for work or family, that their home exercise program goes by the wayside. This makes it difficult to fully overcome a persistent pain issue.

Now is the time to attend studiously to your home program and get on top of those problems once and for all. This will help control pain working at home and it’s also very important for athletes to use this time to maintain or improve conditioning to avoid injuries when returning to sport.

Our physiotherapists are now transitioning back into the clinic after a short break with COVID-19 social distancing, so you can:

  • organise a check up on your program,
  • address a problem you have been meaning to attend to for ages or
  • put a plan in place to maintain your conditioning to prevent injury when returning to sport or your regular physical activity

PhysioTec Physitrack

We can provide assistance either in the clinic or with our telehealth service.

Telehealth is a video consultation. It allows us to assess your movement, check exercise technique, and tailor an exercise program for home. If you do not have an existing diagnosis for your painful condition, we’ll take a thorough history and step you through a variety of tests. This will help us determine what the main problem is.

The telehealth consultation also includes a free app with an individualised program. These exercises have video, audio and text descriptions available. On top of this, the in-app features also include tracking so you can check off your exercises daily and a messaging system to keep in touch with your physiotherapist.

Read more about Telehealth here.

 

4. Engage in regular exercise

We already know the important benefits of exercise, some of which include:

  • Positive effects for mental health
  • Weight control
  • Improved sleep quality
  • Prevention and management of a variety of health problems
  • Physiological benefits for the body, such as improving strength and mobility, which in turn help us to maintain independence.

Additionally, and perhaps most importantly right now, we know that regular physical activity decreases the risk of a person contracting a communicable disease (such as viral and bacterial infections). It enhances the ability of a person’s immune system to control itself. (Campbell & Turner 2018, Dominski & Dominski, 2020). Therefore continuing, maintaining or starting an exercise program is encouraged.

While the gyms and Pilates studies are closed, your options are to exercise outside or at home. There are many free exercise classes available online, but for those with previous injuries, be cautious. Some of these low-quality programs will not be suitable and may aggravate your condition or produce a new one.

Our physiotherapists can check your home exercise technique easily with telehealth , helping you control pain working at home. If you have gym equipment at home, Eric Huang, our strength and conditioning physiotherapist is very happy to check your lift technique and provide some ideas to vary or progress your program.

Eric Huang Telehealth Physiotec

Did you know?

Our Pilates instructors are also providing a high-quality Online Pilates service. Each class is run by one of our qualified Pilates Instructors and lasts approximately 40minutes. The classes focus on strength and conditioning exercises with the aim of keeping you moving and helping you maintain good functionality.

Physiotec Online Pilates_2020

Those who have already started these classes with Alice or Lisa have been loving them! Each class is limited to 4 people, and exercises are adapted for every client’s condition or physical fitness. The small class sizes also allow the instructor to monitor your form and posture, thus maximising your performance and safety.

Classes are priced at $20 per session, sold in packs of 5.

Call us on (07) 3342 4284 or contact us today to book in your free class trial!

 

 

References

Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression: redefining the impact of exercise on immunological health across the lifespan. Frontiers in immunology, 9, 648.

Dominski, F., Dominski, B. (2020). Exercise and Infectious Diseases – Covid-19. British Journal of Sports Medicine Blog, March 17, 2020.

Physiotherapy for Hypermobility

Physiotherapy for Hypermobility

Physiotherapy for Hypermobility…and some personal thoughts 

Dr Chen’s Blog Excerpt:

When I was still a physiotherapy student almost ten years ago, I don’t remember being taught much about hypermobility. At most we were shown a Powerpoint slide about the Beighton scoring system to screen for hypermobility, but much was unknown about the correlation between hypermobility and the other medical conditions associated with it that can affect physical health. As physiotherapists, improving the physical health of those who come to see us through patient education, manual therapy and exercise prescription is definitely one of our key responsibilities….. continue reading here.

Author:

Dr Chen has ten years of experience as a physiotherapy clinician and researcher. She completed her PhD on neck pain in 2017, and has now transitioned to clinical work to focus on Hypermobility Spectrum Disorders (HSDs), hypemobile Ehlers Danlos Syndrome (hEDS), and other neck, back, and hip conditions.  She writes for her personal website at www.drchenphysio.com.

Physical Activity & Pregnancy

Physical Activity & Pregnancy

Physical Activity & Pregnancy

The Facts, the Figures & the False Conceptions

If you are pregnant or planning a pregnancy and you are unsure about the current guidelines for physical activity and what is safe, this is a must read! An excellent team of experts have appraised over 27,000 manuscripts and abstracts (Davies G & Artal R., 2019) in order to bring us the most up to date information and guidelines on physical activity during pregnancy.

THE FACTS:

Physical activity during pregnancy:

  • DOES NOT increase the risks of structural or functional birth defects which stem from in the womb (Davenport MH, et al., 2019)
  • Has a significant effect on reducing the severity of low back pain, pelvic girdle pain and lumbopelvic pain. (Davenport MH, et al., 2019)
  • Decreases the chances of using instruments during delivery (Davenport MH, et al., 2019)
  • Reduces the chances of depression during pregnancy as well as the severity of symptoms. Unfortunately, this does not apply to the post-natal period. (Davenport MH, et al., 2018)
  • Reduces the risk of excessive weight gain during pregnancy as well as weight retention postpartum. (Ruchat S, et al., 2018)
  • Results in a small increase in the mother’s body temperature which is safe for the baby. (Davenport MH, et al, 2019)
  • Effectively reduces the risk of developing gestational diabetes mellitus, gestational hypertension and pre-eclampsia. (Davenport MH, et al., 2018)
  • Reduces the odds of having abnormally large babies (Davenport MH, et al., 2018)

Additionally…

  • There is no association between physical activity during pregnancy and increased risk of miscarriage or perinatal mortality (stillbirth or deaths in the first week of life) (Davenport MH, et al., 2019)
  • There is not enough evidence to inform us if lying on our back to exercise is safe or if it should be avoided altogether during pregnancy (Mottola MF, et al., 2019)
  • There was no association found between exercise during pregnancy and complications with the newborn baby or harmful childhood outcomes (Davenport MH, et al., 2018)

THE FIGURES & RECOMMENDATIONS

(Mottola MF, et al., 2018)

  • An accumulation of 150 minutes of moderate intensity exercise each week is recommended in order to achieve the health benefits and reduce risks of pregnancy complications
  • Exercise over a minimum of 3 days per week, however daily exercise is encouraged
  • Variety is key in order to achieve greater benefits
  • Pelvic floor muscle training can be performed daily in order to reduce risk of urinary incontinence
  • Exercising flat on the back should be modified if the pregnant women is experiencing light headedness, nausea or feeling unwell
  • TAKE HOME MESSAGE: All women WITHOUT contraindications should be participating in physical activity during pregnancy

THE FALSE CONCEPTIONS

  • Exercise will harm the baby. The evidence has shown that there are no increased risks of miscarriage or a small baby when undertaking physical activity during pregnancy
  • Heart rate should be below 140 beats per minute. This is an outdated guideline from the 80s and there was no evidence to even support this guideline, it was based on expert opinion.
  • Exercise needs to be at a gym or with group fitness. Lots of studies that were looked at were walking programmes. Additionally, moderate intensity physical activity can include gardening, mowing the lawns and some household chores.

Other considerations for physical activity & pregnancy

There are other considerations specific to the mother during pregnancy and physical activity. These include, but are not limited to, the pelvic floor and risk of overload/prolapse as well as pelvic pain. If you are planning a pregnancy/already pregnant and have a history of pelvic pain or pelvic floor concerns, it is important to see your physiotherapist before commencing physical activity. Here at Physiotec, your women’s health physiotherapist can assess your pelvic floor muscles to ensure you are using them correctly, assess and address other areas of concern such as low back pain or pelvic pain and advise you on the safest exercises during pregnancy as well as into the post-natal period. You might also like to join one of our Pilates classes to stay strong or build strength and control before, during or after your pregnancy.

Download more information on Physical Activity during Pregnancy here

6 Tips To Bulletproof Your Running This Summer

6 Tips To Bulletproof Your Running This Summer

It’s spring time and for many it’s a sign to start getting fit for summer. For those who had been hibernating during winter it is worth taking note of these following tips to bulletproof yourself for the months of running ahead.

 

  1. Remember you are exposing your body to increase stresses and strains that it may not be accustomed to. Many runners experience injury in their first 8 weeks by doing too much, too fast, too soon. Increase running volume by no more than 10% every 2 weeks.
  2. If you are taking up running for the first time, allow 48 hours between runs during the first four weeks. You can do other lower impact exercise on alternate days such as cycling, swimming and strength training.
  3. Break up your first few runs into run/walk intervals. For example 1 minute run/1 minute walk for 20-30 minutes. 
  4. Run with a shorter step and higher cadence. Pick the foot up as you swing the leg through and land with a verticals shin and bent knee joint in the front of the hip. Run tall with an upright posture. As you improve in fitness and strength your running technique will feel easier.
  5. Strength Training/Pilates will help your running performance and reduce the risk of injury. Runners need strong hips, trunk muscles and ankles to move well, maintain good posture and prevent injury. Two-three #strength training sessions is recommended per week focusing on whole body ground based exercises such as squats, lunges, deadlifts and step ups. Good movement and technique must be trained before adding resistance.
  6. Make sure you have the appropriate equipment/footwear. Nothing more likely to cause injury/discomfort than this. Find the runner that is most comfortable for you or a brand you trust and have used previously in the past with good results.

 

If you have pain running and you’re unsure about why, STOP! Go see your GP or Physiotherapist, find out why you have a problem and then deal with it. Many running related pains are easily dealt with, but some, if left untreated, can become chronic problems.

Enjoy your running! Every session you do doesn’t have to be better than the last one. Schedule easy runs for yourself where you don’t worry about pace and just enjoy a nice easy trot!

When is your child safe to begin resistance training?

When is your child safe to begin resistance training?

When is it safe to begin resistance training?

It is a common misconception that resistance training in children stunts growth. Many parents and coaches remain convinced that weight training will result in short stature, due to potential damage to the growths plates (epiphyseal plate).

In actual fact, The Australian Strength and Conditioning Association (ASCA) have developed a position stand on youth resistance training, which is in contrast to these beliefs.

At PhysioTec, we believe there is a place for strength and condition in children. We maintain that supervision is essential, and believe that this is an ideal time to condition young developing children and adolescents to a level where there body can not only withstand, but excel in their chosen field.

Are you still unsure?

Well, if a child is ready to participate in organised and structured sports, such as cricket, football, rugby and basketball then they are generally ready to perform a supervised resistance-training program. This will allow them to handle even the most intensive sporting schedules

 

September 2017

Physiotec’s 7 laws of Strength Training

Physiotec’s 7 laws of Strength Training

 

7 laws of Strength Training

1 Train Consistently

Consistency with training is vitally important. Those who train week in and week out will experience steady improvements in fundamental lifting skills, strength and muscularity over time. Assess your weekly routine and see when you can fit in at least 2-3 30-45 minute sessions per week into your schedule

2 Warm Ups are essential:

The “RAMP” system provides a method by which warm-up activities can be classified and constructed. This system identifies three key phases of effective warm-ups.

Activities included in the ‘Raise’ section can be used to increase body temperature and blood flow. The ‘Activate and Mobilise’ section can be used to optimise strength, control and dynamic flexibility around areas central to performance in the gym. The ‘Potentiation’ section provides an ideal time to carry out activities such as speed and plyometric training in order to prepare the body to work at maximal capacity.

3 Use Good Form:

You do need to be very strict with your exercise form, and you need to learn the right type of form for your body on various lifts. This is especially important for bigger exercises like squats and deadlifts where the risk of injury is inherently higher than, say, dumbbell curls. Developing competency in the major compound lifts such as the deadlift, squat and lunge will reduce the likelihood of injury in the gym and can ensure you train consistently throughout the year and reach your goals.

4: Stimulate the muscles of the entire body:

To make a muscle grow, it must be stimulated on a regular basis. Compound exercises are designed to stimulate a lot of muscles throughout the body. For example the deadlift stimulates the forearms, traps, lats, scapular retractors, spinal extensors, glutes and hamstrings, even the core and quad muscles This helps explain why deads are such a great exercise. However, if all you did was deadlift, your pecs, delts, and biceps wouldn’t come close to reaching their full hypertrophy potential. Make sure your programs regularly incorporate enough exercises that combine to thoroughly hit the entire body.

5; Basic Strength Must Improve:

 Progressive overload is the most important aspect in the strength game. If you embark on a strength training regimen and fail to get stronger, you won’t gain much muscle. You must use heavier loads and perform more reps over time.

As you get more experienced in the gym, you should see dramatic strength progress compared to your beginning level in a squat variation, a deadlift variation, some kind of upper body press, and an upper body pull. And if you want to be your absolute best at anything, be it squats, deadlifts, bench press, power cleans, or even Turkish get-ups, then you need to perform the lifts consistently to groove the neuromuscular patterns and maximize motor learning. Failing to do so will leave unachieved progress on the table.

6 Muscle is made in the gym and built in the kitchen.

 Nutrition is key when it comes to strength development. The best training program in the world is no match for a poor diet.

If you want to develop strength and perform optimally, then you must take nutrition seriously. You need to take in the right amount of calories and the right blend of macronutrients for your goals and physiology. You don’t have to be perfect 24/7, but eating a consistent amount of carboydrates, protein and fats can help with strength and hypertrophy gains.

7 Sleep.

Some folks need more sleep than others and some can perform well with less, but you should still care about your sleep (quantity and quality) and prioritize it. Make a genuine effort to be consistent with your sleep schedule if you’re serious about getting results. Failure to do so will hinder your pursuit of strength and hypertrophy.

Regarding stress, your goal shouldn’t be to eliminate it altogether, but rather to optimize it. It’s good to be challenged in life, but there’s a fine line between eustress (positive stress, like a good workout) and distress (negative stress, like 65 hours a week at a job surrounded by toxic co-workers). Aim to stay in eustress most of the time for maximum results. Step back and analyze your life choices and habits. This is an area in which many lifters can make adjustments that lead to immediate results.