1. Start pelvic floor exercises as soon as you feel comfortable – good idea to get one of our physios to instruct you on these exercises
2. Start gentle core exercises to strengthen your tummy – good idea to get one of our physios to instruct you on these exercises
3. Start gentle exercise as soon as you are able
4. This may include brisk walking, swimming, aqua-aerobics, yoga, pilates, low impact aerobic workouts and light weight training
5. Avoid any high-impact exercises or sports that require rapid direction changes for 3 months due to loose ligaments and joints.
6. Aim for slow, gradual weight loss of around 1/2 a kilogram per week.
7. Wear a supportive bra
8. Initially, exercise for only five to 10 minutes at a time.
9. Increase the length of your workouts gradually to between 30 and 45 minutes.
10. Drink plenty of water before, during and after exercise.
11. Don’t push yourself too hard – if you feel breathless, slow down
12. Be aware of your posture when you lift, bend and breastfeed

At PHYSIO4ALL, we offer a comprehensive assessment and a tailored Clinical Pilates program to guide you back to full recovery.

Give us a call on 9922 2212 and book in with one of physiotherapists today to get started!

Alternatively, if you are finding it a struggle to leave the house, we encourage you to carryout a progressive home exercise designed by physiotherapists outlined in the Preglates ‘On the Ball’ and ‘On the Mat’ DVD.

ACL reconstructions are more prevalent in Australia than most developed countries!
Why?

• Increased activity rates in higher sports such as soccer, AFL and even skiing.
• Girls <15yrs at higher risk due to delayed development of co-ordination
• Males far more prevalent between 15-24yrs due to increased velocity and impact sports
• The playing surfaces of Australia are considerably harder due to:
  1.  Climate much drier
  2. Type of grass (too much traction…)
  3. Playing surface (e.g. netball, tennis)
  4. Picking up sports at later ages delays co-ordination, as opposed to playing a sport your whole life
  5. Increased number of jumping sports with challenging landing patterns (AFL, soccer, rugby)  

  

How do ACLs occur?

• Most ACL tears stem from sudden twisting of the knee e.g. landing from a jump involving deceleration at the foot and knee
• Often a loud ‘pop’ is heard, but not always. This is accompanied with swelling usually within hours.
• An absent ACL creates instability in the knee on twisting movements and sudden stopping.

So how do we prevent ACLs?

• Specific PLYOMETRIC and PROPRIOCEPTIVE exercises have shown to significantly decrease the incidence of ACL ruptures.
• e.g. jumping with cones, sprints with change of direction, challenging your capacity to land with control.
• There are specific programmes for each sport available such as the PEP program.

How to fix an ACL

• An active adolescent or adult will usually require reconstructive surgery.
• Where a person wants to return to a low level of activity, or a low knee impact sport then it is possible to continue without an ACL
• If you suspect an ACL or any knee injury, you should consult PHYSIO4ALL as soon as possible. Call us now on 9922 2212.

Do you suffer from Joint Pain?

• Many people have found relief in the form of fish oil and glucosamine.
• But it doesn’t work for everyone. Why? you ask.
• Recent research has now found that the delivery of glucosamine in the GUT can play an important role.
• Diet, long term use of anti-inflammatories, stomach bugs e.t.c. can inflame the GUT lining and decrease the number of good bacteria
• Taking glucosamine together with a probiotic has been shown to  improve the effectiveness of glucosamine on joint pain

Who is this important for?

Those who suffer from:

• Chronic joint pain (especially knees and hips)
• Osteoarthritis
• Flat feet

How much do you need to take?

• We recommend taking Bioceuticals Ultra Biotic Joint Relief
• Each tablet contains
  - 500mg of Glucosamine Sulfate
  - Lactobacillus acidophilus 2.5 billion CFU
  - Bifidobacterium bifidium 10 billion CFU
• Taking 3/day will give you the maximum benefit

For more information, please read the attached information packet: Glucosamine and Probiotics

Call us on 9922 2212 to speak to one of our physiotherapists if you have any further questions.

Physiotherapy North Sydney: Strengthening Exercise for Elbow Flexors

Physiotherapy North Sydney: Strengthening Exercise for Elbow Extensors

Physiotherapy North Sydney: Foot Pain and Plantar Fasciitis Exercise No.2

• Need a Cost-effective Morale Booster?
• Corporate Massage is the perfect answer

1. What are the benefits of Corporate Massage?

• Great stress reliever for employees
• Improves work productivity
• Reduces time off work
• Great motivator for employees
• Keeps workforce happy and healthy
• Helps identify any potential back or neck problems

2. How it works

• We come to your offices
• We set up in a meeting or conference room
• All massage completely private
• Massages can be 15, 20 or 30 minutes in length – YOUR CHOICE
• This is NOT token seated massage
• All massage carried out by physio trained massage therapists
• We can massage up to 32 employees in a normal work day
• We can do weekly, monthly or quarterly massage
• We can do event specific massage e.g. City to Surf, Corporate Tri-athlons etc

3. Investment

• Price on application
• The more you use us, the better the overall package
• Give us a call on 9922 2212 to discuss the different package options

Physiotherapy North Sydney: Exercise for Shoulder Pain No.3

Physiotherapy North Sydney: Exercise for Mid-Back Pain No.3

Abdominal and back pain during pregnancy is common. During pregnancy your body produces a hormone called relaxin which softens the ligaments in your back, pelvis and other joints, helping your baby to pass through your pelvis during birth. The softening of the ligaments combined with changes in your body puts a lot of stress on joints and muscles and often results in pain.

1. Strengthening Exercises

During pregnancy the growing baby and hormones cause the stomach muscles to stretch and separate. Strengthening the core muscles helps support the spine, which can reduce pain. Furthermore the pelvic floor muscles soften and weaken during pregnancy and labour, so exercises to target these muscles help.

2. Pelvic Support Belt

A belt will support your sacro-iliac joints and assist your muscles and ligaments, this will reduce fatigue and pain, especially between the lower back and top of the buttocks. The application of a pelvic support belt by a physiotherapist significantly decreases mobility of the sacroiliac joints, reducing pain in 8/10 users.

3. Sleep with a Pillow Between your Legs

Sleep on your side, keeping one or both knees bent. It might also help to place one pillow between your knees and another under your abdomen.

4. Pilates

Pilates is the best way to strengthen your core and pelvic floor. The sooner you start the more stability you will have when the baby starts to stretch your muscles. Increasing upper body strength makes carrying the baby easier and lower body strength helps meet the demands of the extra baby weight. It’s never too late to start Physio based Pilates.

5. Physiotherapy

Physiotherapy treatment can provide comfort for most women. Gentle joint mobilizations and massage can relieve tension and provide comfort.  Furthermore physiotherapists will be able to prescribe safe strengthening exercises as mentioned above.   For more information on the benefits of physiotherapy or for an appointment call one of our experienced physios on 99222212.