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By Team @ Physio On Miller 0 Comments Blog, featured, Uncategorized

COVID – 19

Like many of our clients we are aware of the impact the Coronavirus is having on our community and have implemented further precautions to limit the risk of infection to our clients and in our clinic.
We are following recommendations from NSW Health and our Physiotherapy Association to reduce the risk of COVID-19 spreading.

These include:
Regular cleaning of the clinic, Pilates studios, equipment, furniture etc
Continued good hand washing hygiene before and after each client
Hand sanitiser is available in the clinic and Pilates studios

We request any clients to reconsider or delay treatment if they have flu like symptoms or have travelled to internationally known hot spots in recent weeks.

We are providing telehealth appointments for clients who are unable to attend the clinic due to the risk of infecting others.

We have unfortunately had to close our Pilates studio as we feel we must to be doing our duty in the fight against COVID-19. We are running classes online (through Zoom), please email us for more information or book through Mindbody.

Benefits of Remedial Massage
By Team @ Physio On Miller Blog, featured ,

Benefits of Remedial Massage

I recently had a discussion with a client whether Remedial massage is a luxury or a necessity. Some people view Remedial Massage as a luxury “I will book a massage as a birthday present”, whilst others see it as a necessity because they have an ongoing or chronic issue. There are many benefits of remedial massage that our clients receive.

Why should we get a Remedial Massage?

The majority of my clients sit in front of a computer every day, or are mums who look after small children and run back and forth for them, in which they don’t have any ‘me time’. I am a father of a gorgeous baby girl and have a 25 months very active boy, who love to run around the house and play. I need my fortnight massage routine to keep my body in good shape.

I always ask my clients a simple question – “What do you do when your car breaks down, or it needs a service?” I get the same answer most of the time, “we make an appointment to get it serviced”. Most of us rely on our car, so we don’t hesitate to book it in.

Benefits of Remedial Massage

One of the primary benefits of remedial massage involves accelerating the rate at which your muscles recover. If you recently suffered an injury to your muscles, you will see an even greater benefit in your recovery. The increased blood flow will lead to reduced swelling and pain, while promoting healing. You will also gain mobility and flexibility.

Massage also helps to reduce stress. Most people have a lot going on in their lives when you consider work, family, and financial situations. Sometimes we need to get away from it all, and remedial massages give us that opportunity.

Regular massage can help your digestion and your body’s ability to expel toxins, which is essential for healing. It can also assist in improving your sleep quality.

A massage can help relieve some of the tension in your back, allowing you to improve your posture and sit straight.

As you can see there are a lot of reasons to consider getting regular remedial massages.

I am registered for all health funds – this mean you can claim Remedial Massage on the spot. Click here to book online.

How often should I attend to get the benefits of Remedial Massage

The frequency of a regular massage can vary for each client but whether it’s weekly, fortnightly or monthly, is essential to keep your body in good shape.

Our new Loyalty Card


Here at Physio On Miller we have introduced a “Loyalty Card” where you get 50% on your 5th treatment and even better, family members can use it!

Tradies National Health Month
By Team @ Physio On Miller Blog, featured , , , , ,

Tradies National Health Month

It’s Tradies National Health Month and as physios we always want to help prevent injuries for all our clients. So as part of this month we’re encouraging all our tradies to get active and get checked.

If you’re a tradie no doubt you make sure your tools and ute are in top shape but what about your biggest asset – you? The best way to look after you is get fitter and stronger and be aware of ways to prevent injury.

Tradies National Health Month

Get Fitter

Throughout Tradies National Health Month why not challenge yourself to increase your step count. There are great devices on the market to keep track of your steps (Fitbit, Garmin to name a few) and they can help to keep you accountable and motivated. A simple goal can be to increase your steps by 10% each week throughout Tradies National Health Month. You might even find this becomes a habit and you continue past August.

Another simple trick is to increase your incidental exercise throughout the day. Park further from your site, hop off the bus one stop early or walk around the block when you get lunch are just a few simple examples of ways to increase daily activity.

You could even go a step further and sign up your fellow tradies to a local sports competition and improve mental and physical health and team bonding. It’s win win!

Get Stronger

In such a physically demanding job it pays to be strong. Not only does it make the job easier but can also reduce the risk of injury and pain. With heavy lifting, carrying, overhead activity and squatting many muscles need to remain strong to protect your joints. Joining a gym can definitely help but there are also exercises you can do at home with no equipment (or even use your tools) so there’s no excuse. Our physios can tailor an exercise program for your work tasks to make you stronger.

Prevent Injury

Unfortunately nearly 3 in 5 serious workplace injuries involve a tradie so it’s important we’re looking after your physical wellness. Obviously ensuring your tools and equipment are in safe working condition but ensuring your body is in great working condition is equally as important.

Learning how to do manual tasks safely, pre-work warm-ups and setting up your workplace ergonomically can help to prevent back injuries, knee pain and many other injuries.

Get Checked

Finally if you are suffering from an ache or injury make sure you get it checked. Your body is vital to your work and to not be on you’re A game can lead to other aches, pains and injuries and might lead to time off work. Our physios can assess and treat your injury/pain and give you simple strategies to make your work day pain-free.

Continue to check out of Facebook page and blog throughout Tradies National Health Month for more advice on how to look after yourself.

  • Tradies National Health Month
Best desk setup
By Team @ Physio On Miller Blog, featured , , ,

Tips for your best desk setup

Many clients ask us about the best desk setup to prevent pain and injury. But have you considered changing your computer workstation recently or thought it was time to change those bad work habits you have developed? Poor workspace design or posture can lead to discomfort in our back, neck, shoulders and wrists.

These are our tips for your best desk setup either at home or in the office:

Adjustable Chair

  • Change the height to keep your feet flat on the floor with your hips and knees bent to approximately 90deg (you may need a foot rest!)
  • Try to have a chair with back support that can be adjusted to support the natural curve of your lower back

Keyboard

  • Bring it close to you – directly in front of your body
  • Aim to have your forearms parallel or sloping down to the keyboard without resting them on the desk

Mouse

  • Keep this close to your body (similar to your keyboard); you don’t want to be reaching for the mouse
  • If possible, alternate between left and right hands to reduce overuse

Computer Monitor

  • Monitor screen should be approximately one arms length away from you when sitting – directly in front of you
  • The top of the monitor should be 5-10cm above seated eye height

Do you have 2 monitors?

  • If you use dual monitors equally – sit centrally, directly between both to reduce neck tension from repetitive turning to one side
  • If you use one monitor more frequently and occasionally use a second monitor – have the priority monitor directly in front of you

Helpful Hints:

  • Use a document holder to avoid working from documents flat on your desk
  • Have your phone within comfortable, easy reach if used frequently (maybe even consider a ‘hands-free’ headsets option?)
  • Re-arrange your desk so frequently used items are close (within arms reach)
  • Can you ‘touch type’? Maybe it’s time to learn? It might be gentler on your neck instead of repetitively looking down
  • Try to take regular breaks – maybe take a short walk around the office or have a 2 minute stretching break every 30 minutes

If you’re still wondering how to help prevent pain and injury from working at a desk despite having the best desk setup have a read of our recent blog on exercises to undo the effects of a day at the office.

  • Best Desk Setup
Sydney City to Surf
By Team @ Physio On Miller Blog, featured , , , ,

Last minute preparation for Sydney City to Surf

With the Sydney City to Surf just under 3 weeks away, are you only now realising you’re not feeling quite as prepared as you would like. That perfect 12 week training program that you promised yourself you would do this year never happened. For some, the regret is real.

But now is not the time to psyche yourself out, look at the positive, you still have 3 weeks to prepare, as long as you know how to train smart. Keep reading, and we will share some tips from training, wearing the right gear and fuelling your body appropriately.

You’ve got 20 days to go!

Training:

If you want to be a better runner, the best thing you can do is run. Get outside and go for a run! Try a running app like ‘Couch to 5km’ or the ‘Nike Run Club’ app if you need some ideas or a program to help you get prepared.  Start slowly, first aim for 2km and make sure you give yourself a rest day in between and then maybe aim for 4km. Before race day on August 11, you should look to have completed at least four longer runs in preparation.

If running continuously is difficult due to time or ability, start with some interval training. Work on 30 seconds running, and 1 or 2 minutes of walking…whatever works for your level of fitness. Slowly build up the length of time you are running, and reduce the rest time between.

REST! This is so important even when you feel like you don’t have time. The body needs rest to allow the muscles to get stronger after running. Give yourself at least 1 day between runs, maybe even 2 depending on how you feel. And ensure you have 3 days off before race day. Not giving your body time to rest will only increase your risk of injury. Make sure you get a good nights sleep before race day too.

Gear

Use your training runs to work out what gear is best for your body. Do you like your leggings to fit tight around your waist, or are shorts more comfortable? You don’t want to regret wearing those brand new clothes that you’ve never tried before. Shoes…most of us know how important the right pair of shoes is. The right footwear will work with your natural biomechanics, boost running efficiency and ensure comfort and support, but most importantly, reduce your risk of injury. Pace Athletic are a great place to go with knowledgeable staff who can help find the best footwear for you. But don’t want too long to get this organised, as wearing in new shoes is crucial before race day.

Nutrition/Hydration

Fuelling the body before running is so beneficial to your performance, and again use your running training to try different foods and find out what works best for you. Everyone is different and what works for one person, may not work for you. Try to avoid the ‘carb-load’ too much on race day and the night before and instead choose your whole fruits and vegetables. These sources are much easier to digest and will keep you going for longer.

Finally hydration is so important. Focus on being fully hydrated in the few days leading up to the race and then on race day, sip as you go. Whatever you do, don’t scull a litre of water before you run, the only place you’ll be running is to the bathroom.

HAVE FUN!

Most importantly regardless of where you are in your preparations, make sure you HAVE FUN. The Sydney City to Surf offers some of the best of Sydney, with fantastic views, music and after all it is called a ‘fun run’. You are surrounded by thousands of people all giving it their best shot, so take inspiration from the people, enjoy the music and keep smiling…. all the way up heartbreak hill and over the finish line at Bondi Beach. 

Click here to read more about preparing for Sydney City to Surf on the day.