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Suite 6, 506 Miller St, Cammeray
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(02) 8065 6902
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physio@physioonmiller.com.au
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Mon - Fri 7.30am - 7.30pm, Sat 8am - 12pm

Blog

Pre and post natal physiotherapy, Physio On Miller, Cammeray
By Team @ Physio On Miller Blog, featured, Physio, Pilates , , , , , , ,

Keeping active during pregnancy

Many pregnant clients ask us the best way in keeping active during pregnancy. In the past it was recommended that women rest whilst their bodies adapted to growing another little person inside. Exercise was to be avoided and lifting kept to a minimum. However now it is recommended by specialists, doctors and physiotherapists to keep exercising and encourage gradual strengthening.

New mums need their strength both during and after their pregnancy for a few key reasons. Firstly during a single pregnancy most mothers-to-be will end up carrying an extra eight to twenty kilos of weight so any extra thigh and back strength is going to help with offloading your joints in your pelvis, hips and knees.

After birth a newborn will weigh on average 3.3kg which is a weight that will need to be lifted and carried right from day one, whilst by four months your childs weight can double and by twelve months can triple. Imagine walking around lifting and carrying a kettlebell of 7-10kg all day!

Therefore strengthening exercise like pilates (both matwork and reformer) can be so helpful both during and after pregnancy. There is evidence that increased strength can help with reducing back pain, reducing risk of gestational diabetes, cramps and leg swelling. It is also a chance to talk about the changes that are happening to your body in a supportive environment.

Having a university trained physiotherapist overseeing your graduated strength training in a small supervised session will help guide your journey through pregnancy and beyond whilst helping you meet the demands of motherhood from a physical perspective. As exercise professionals we understand that all bodies are different and not everyone has done exercise before so we ensure that a one-on-one session is conducted prior to joining any group classes so we can best understand your background and goals and any specific concerns you may have. We have pre and post natal specific classes which your physiotherapist can discuss with you.

If you are at any stage from planning a pregnancy to having delivered a child we would recommend an assessment with one of our experienced physiotherapists at Physio On Miller. Please give us a call on 02 8065 6902 with any questions.

By Team @ Physio On Miller Blog, featured , , , , , , , ,

Physios for Coastrek

We’re excited to be the supporting physios for Coastrek this year. The event, which raises funds for the Fred Hollows Foundation, is a 30km or 60km walk starting from Manly/Kirribilli and finishing at the iconic Bondi Beach.

We’ll be at Kirribilli after midday on Friday 16th March providing physio treatment, advice and taping for any injured walkers. As part of the event we are offering all new Coastrek clients 40% off their initial physio consult. It’s important to rehab/manage any injuries before the event to ensure a great day out.

Our top tips for event day are:

  • Drink plenty of water
  • Wear good shoes and socks to prevent foot blisters
  • Warm up your muscles and keep them warm at each checkpoint
  • Dynamically stretch your muscles
  • Come see us if you’re injured

We hope your training is coming along well and look forward to seeing you on event day.

Fred Hollows

Coastrek

By Team @ Physio On Miller Blog, featured , , , , ,

Ankle sprain, how physio can help

Ankle sprains are extremely common in both the sporting and non-sporting worlds, with 70% of Australian’s reporting a history of ankle sprain during their lifetime. It has long been regarded as a harmless injury with very few individuals following a rehabilitation program after injury. However current research indicates that the pain, swelling and ligament damage that occurs with ankle sprains result in reduced functional capacity and the potential for the development of chronic ankle instability.

Research conducted back in 1995 demonstrated that 25-50% of first time ‘sprainers’ went on to develop functional instability or the inability to control the position of their ankle within normal range. This increases the risk of future sprains, can change the way other joints in the lower limb (such as the knee and hip) are loaded and may affect the activities and sports that individuals can play comfortably.

Thankfully, research also demonstrates that with correct acute management, followed by a 8-14 week progressive exercise program individuals can regain good stability in their ankle and dramatically reduce the risk of future complications.

Initial ankle sprain management should follow the PRICER acronym: Protection, Rest, Ice, Compression, Elevation, Referral. Physiotherapy can assist in this early stage with taping, compression, manual therapy techniques to reduce soft tissue and joint stiffness and providing guidance on a safe level or early movement and activity.

Once pain and swelling have reduced, strength, flexibility and proprioceptive exercises can be progressed appropriately to regain that normal level of control around the ankle. Further muscles higher up in the kinetic chain such as around the hips can be assessed to identify whether any weaknesses or imbalances exist that predispose the individual to ankle sprains.

Call us on 80656902 for a comprehensive rehabilitation program to ensure safe return to sport, work and daily activity demands

By Team @ Physio On Miller Blog, featured , , , , ,

The Benefits of Exercise on Mental Health

As part of R U Ok day we’re looking at the benefits of exercise on mental health.

Exercise has been shown to reduce stress and symptoms of mental health conditions such as depression and anxiety and help with recovery from mental health issues.

Here are some great benefits of exercise on mental health:

  • Improve your mood – Endorphins are released which are natural chemicals that improve your mood
  • Getting outdoors increases the fresh air and oxygen to your body releasing serotonin
  • Exercise can be very social reducing feelings of loneliness and isolation.
  • It’s great for the brain – increasing oxygen to the brain can help improve memory, protect your brain against injury and disease and can help you think clearly by pumping more blood to the brain
  • Improves sleep by regulating your sleep pattern plus you can be physically tired
By Team @ Physio On Miller Blog, featured , ,

How to get a better night’s sleep

We’re all in need of a good sleep and to round out the week of Women’s Health Week today’s topic is sleep and fatigue.

Some facts about sleep:

  • Poor sleep can lead to health issues such as heart disease and diabetes.
  • In women of reproductive age, a lack of sleep can lead to an increase in total fat and carbohydrate intake
  • Poor sleep and lowered energy levels are commonly reported by women whenever oestrogen levels are low, such as around your period, during breastfeeding and around menopause
  • Menopause is a time many women experience insomnia and sleep disorders.
  • During perimenopause there is an increase in women suffering from sleep apnoea regardless of age or weight

Tips for a better night’s sleep

  • Keep a good sleep routine
  • Try to get 7-9 hours sleep on average
  • Cut out screen time before bed, switch off at least 2 hours before going to sleep
  • Reduce your caffeine intake

We hope you’ve had a great week and enjoy a restful weekend (these helpful tips might be a start to a great weekend).