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Tradies National Health Month

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.

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.

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


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

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