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Revitalise your wellbing_Physio_On_Miller

Revitalise Your Wellbeing in the New Year: Cultivating Habits for a Healthier You

As we say goodbye to the old and welcome the new, the start of a fresh year provides an opportune time to reflect on our health and make positive changes. At Physio On Miller we believe that prioritizing your wellbeing is the key to unlocking a vibrant and fulfilling life. We share below the importance of wellbeing and share practical tips on how to cultivate habits that contribute to a healthier and happier you and revitalise your wellbeing.

Understanding Wellbeing:

Wellbeing encompasses more than just physical health; it is a holistic belief that encompasses mental, emotional, and social aspects of our lives. Achieving overall wellbeing involves creating a harmonious balance between these elements. At Physio On Miller we believe in the interconnectedness of these elements and encourage for a comprehensive approach to health.

Importance of Wellbeing:

  1. Physical Health: A strong foundation of physical health is crucial for overall wellbeing. Regular physiotherapy sessions can aid in preventing and managing musculoskeletal issues, promoting flexibility, and enhancing mobility.
  2. Mental and Emotional Wellbeing: Mental and emotional health are integral components of wellbeing. Techniques such as mindfulness, relaxation, and stress management can be incorporated into your routine to foster emotional resilience and mental clarity.
  3. Social Connection: Building and maintaining positive relationships contribute significantly to wellbeing. Engaging in social activities, helps create a support system that can enhance your mental and emotional health.

Cultivating Habits for To Revitalise your Wellbeing:

  1. Regular Exercise: Incorporate a mix of cardiovascular, strength, and flexibility exercises into your routine. Even simple activities like walking, cycling, or Pilates can benefit your physical and mental health.
  2. Balanced Nutrition: Fuel your body with a well-balanced diet rich in nutrients. Opt for whole foods, lean proteins, and a variety of fruits and vegetables to support your overall health.
  3. Adequate Sleep: Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Sufficient sleep is vital for physical recovery and mental well-being.
  4. Mindfulness and Relaxation: Practice mindfulness techniques, such as meditation and deep breathing exercises, to manage stress and promote emotional balance.
  5. Regular Physiotherapy Check-ups: Schedule regular appointments with our team of skilled physiotherapists to address any musculoskeletal concerns, prevent injuries, and enhance your physical well-being.

As we embark on a new year, let’s commit to prioritising our wellbeing and cultivating habits that nurture a healthier and happier life. At Physio On Miller, we are dedicated to supporting you on your wellness journey. By integrating these habits into your daily routine, you’ll be taking significant strides toward a more vibrant and fulfilling life. Here’s to a year of optimal health and wellbeing! If you would like to see one of physiotherapists please book.

Physio for Lower Back Pain

Why am I experiencing back pain?

Lower back pain is a pain and understanding why we get it and how to treat it will have you back on your feet in no time. Our spine is an interconnected system of bones, nerves, muscles, tendons and ligaments – it is central in how our body operates. Starting at your head and moving down towards the pelvis, we have 31 segments which are pivotal in normal human functioning. We use it in everything we do! This blog will outline how we can help optimise the movement of your spine and in turn, help improve your overall health.

The spine is a major cause of grief for many individuals. The Australian Institute of Health and Welfare reports:

  • Over 4 million people reported significant back problems in 2017-2018
  • Back problems are the 2nd leading cause of disease burden in Australia
  • 86% of the population will experience pain at least once per week.

During the current COVID times, we have seen the impact of self-isolation, social distancing and working from home on the spine.

These include:

  • Postural related injuries
  • Osteoarthritis flare-ups
  • Disc degeneration
  • Neural compromise
  • And many more

What can cause back pain?

There are many factors that contribute or increase risk of back pain. Age, physical fitness, weight, type of work are all factors that can influence your own individual experience of pain. Clinically, we see people present with a significant reduction in function and movement. Whether it is having difficulty sleeping, focusing on work or study, exercising or simply doing daily activities, back related problems can have a significant effect on our day to day lives.

Our bodies are strong, and robust and this includes our spine! It is built to withstand all the stress we put it through daily. The key to physiotherapy and back pain, is figuring out how we can help make it stronger and even more robust. There are many ways we can work on helping you with this, including:

  • Pain management so your day to day activities are less impacted
  • Improve your movement, so you can do the things you want to do
  • Increase your strength and stability in key muscles and joints to optimise your movement and reduce too much strain on your spine.

At Physio On Miller, this could include one-on-one physiotherapy, private or group rehab sessions that incorporate clinical pilates and strength and conditioning principals. Our team are here to support your overall spinal health and help you continue to function to the best of your ability.

If you are experiencing back pain, please book into to see one of our fantastic physiotherapists. We would love to get you back to feeling and moving better!

Pre season injuries prevention - Physio On Miller, Cammeray

Pre season injuries – how to avoid them

It’s been an endless summer (at least in theory) since we all played our team sports. Change in schedules, unplanned holidays with last minute openings of boarders and of course the big wet have all contributed to our time away from sport being a bit longer than usual. Enter the risk of pre season injuries.

With training kicking off we have had an influx of pre season injuries related to this sudden, yet welcomed, change in our activity levels. Common areas of injuries have been ankle sprains, quad strains and of course the dreaded hamstring. Our anecdotal findings seem to be happening amongst the pros too.

 A recent study in the British Journal of sports medicine conducted on professional football (soccer) players it was found that…

“The thigh (23%), knee (17%), and ankle (17%) were the most common locations for injuries during the preseason, there was a relatively greater number of lower leg injuries (15%) during the preseason.  Achilles tendonitis was most prevalent in the preseason, with 33% of all Achilles related injuries sustained during this period. Muscle strains were the most common injury during preseason (37%). Rectus femoris muscle strains were observed twice as frequently during the preseason relative to the in season. Ligament sprains were the second most common injury during preseason (19%). Non-contact mechanisms were the cause of significantly more injuries during the preseason with relatively more preseason injuries sustained while running or shooting”.

But don’t let this put you off. While you may be at an increased of injury during this period – it is well documented that those who engage in regular physical activity can add in excess of 4 years to their lives  (Reimers et al, 2012).

So if you’re interested in living longer and spending less of it with pre season injuries I have put together a few strategies to get the best of both worlds.

1. Warm – up:

The reasons for warming up before any physical activity are well known. But are our warm-ups adequately preparing us for an improved performance on the pitch while reducing our inherent risk of injury? Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been proven in multiple research studies worldwide to significantly reduce injuries and enhance performance.

Injury Prevention

The FIFA 11+ warm-up has been shown to substantially reduce major injuries, particularly in females between the ages of 13-18 who have a high risk of knee and ACL injury, by 50% and a reduction of 39% of overall injury incidence in recreational/sub-elite football.

The program is only effective when the warm-up exercises are performed regularly, at least twice a week. Compliance is of utmost importance—injury risk is lowest in those players with higher adherence to the program.

The program consists of 3 parts with a total of 15 exercises that are to be completed in a specific order.

Part 1: Slow-speed running exercises paired with active stretching and partner work.
Part 2: Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
Part 3: Moderate/high speed running exercises integrated with cutting and pivoting movements.

Pre season injuries prevention - FIFA 11+
FIFA 11+ program

2. Strength and conditioning program

  1. Strength and conditioning exercises

Developing a specific and highly individualized fitness plan that includes a varied range of exercises such as cardiovascular exercise, strength training, flexibility and mobility is effective in increasing sporting performance and sports injury prevention.  There is no one size fits all and the demands on your individual sport would dictate the program you should follow. However, I have formulated a list of a few fundamental exercises that would feature in the majority of strength and conditioning programs.

  • Calf raises
  • Single leg squats
  • Side lying leg raises
  • Glute bridges
  • Hamstring curls
  • Explosive bodyweight movements
  • Agility exercises such as sprints
  • Single leg balancing with catching and throwing.

Ensure that you are gradually increasing your load and progression as you progress through these exercises.

 If you have any further questions about how you can minimise your risk, or your loved ones risks of injury, or what to do if this e-mail got to you a little to late then give us a call at Physio on Miller so you can start of your season with a bang!

Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of aging research2012.

Woods, C., Hawkins, R., Hulse, M., & Hodson, A. (2002). The Football Association Medical Research Programme: an audit of injuries in professional football—analysis of preseason injuries. British journal of sports medicine36(6), 436-441.

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 Physical Activity

Today we’re looking at Physical Activity as part of Women’s Health Week and the many benefits to your health.

Recommended amount of physical activity per week:

  • Be active everyday (this can be walking to get a coffee, grabbing a bit to eat for lunch or hopping off the bus one stop early)
  • Do muscle strengthening exercises 2 times per week – this can be swimming, weights at the gym or Pilates
  • 2 ½ – 5 hours or moderate exercise per week or 1 ¼ or 2 ½ hours of intense exercise per week

The Benefits of Being Physically Active

  • Reduce risk of chronic disease such as diabetes, heart disease, osteoporosis
  • Reduce the symptoms of osteoarthritis
  • Improve blood pressure, cholesterol and blood sugar levels
  • Assist in maintaining a healthy weight
  • Build strong muscles and bones
  • Great for mental health

Tips on how to be active:

  • Get up more often at work (set your alarm every 30 minutes)
  • Take the stairs rather than the lift
  • Walk to the shops rather than driving
  • Get a buddy to exercise with
  • Join the gym or a group training class
  • Come to Physio On Miller for Pilates