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low impact recovery exercises

Low Impact and Recovery Exercises

Posted on | by Ash Cooney

When it comes to fitness and overall well-being, exercise is undoubtedly a crucial component. But not every workout has to be high-intensity or strenuous. In fact, incorporating low impact and recovery exercises into your routine can be just as important as those high-intensity sessions. In this blog, we’ll explore why low impact recovery exercises are beneficial, how they differ from rest days, who can benefit from them, provide some specific examples to help you incorporate them into your weekly training routine at Healthfix, and discuss the joy of not needing to push yourself to the limit every single workout.

 

Why Low Impact Exercises Are Beneficial

Low impact exercises are activities that put minimal stress on your joints while still allowing you to engage in physical activity. These exercises offer a multitude of benefits:

Joint Health: Low impact exercises are gentle on your joints, making them ideal for individuals with joint issues or those recovering from injuries. They help improve joint mobility and reduce the risk of further damage.

Muscle Recovery: After an intense workout or injury, your muscles need time to recover. Low impact exercises provide a way to keep moving without overexerting your muscles, facilitating their healing process.

Cardiovascular Health: Low impact activities like swimming, cycling, or brisk walking can still elevate your heart rate and improve cardiovascular health without the jarring impact of high-intensity workouts.

Stress Reduction: These exercises often have a calming effect on the nervous system, reducing stress and promoting mental well-being.

Low Impact vs. Rest Days

While rest days are essential for recovery, low impact exercises differ in that they maintain a level of physical activity without pushing your body to its limits. Rest days are typically about giving your body a break, while low impact exercises are about keeping it moving in a gentle and controlled manner.

Who Can Benefit from Low Impact Exercises

Low impact exercises are suitable for a wide range of individuals, including:

Seniors: Older adults often experience joint issues, making low impact exercises an excellent option for maintaining mobility and overall health.

Injured Individuals: Those recovering from injuries can use low impact exercises to stay active while minimizing the risk of exacerbating their injuries.

Beginners: If you’re just starting your fitness journey, low impact exercises provide a safe and effective way to build a foundation of strength and endurance.

Pregnant Women: Pregnant women can benefit from low impact exercises to stay fit and manage discomfort during pregnancy.

Athletes on Active Recovery: Even high-performance athletes can incorporate low impact activities into their training routine as part of active recovery.

Types of Specific Low Impact Exercises

To offer you a more comprehensive view of low impact exercises, let’s delve deeper into specific examples across various fitness categories:

Strength Exercises:
  • Bodyweight Exercises: These are fantastic for building full body strength without the joint strain associated with heavyweights.
    Resistance Band Work: Incorporating resistance bands into your routine helps tone and strengthen muscles while being easy on the joints.
Cardio Exercises:
  • Stationary Biking: Whether on a stationary bike or a recumbent one, cycling provides an effective low impact cardio workout.
  • Walking
  Flexibility Exercises:
  • Pilates: Pilates combines stretching and strengthening exercises to enhance flexibility, posture, and core strength.
  • Yoga : e.g. cat / cows
  • Foam Rolling: Foam rolling aids in muscle recovery and flexibility by releasing muscle tension and promoting blood flow.
 

Healthfix’s Group Training Schedule

At Healthfix, we understand the importance of balanced workout routines. Our group training schedule has been meticulously programmed to allow you to train five days a week, incorporating both higher and lower intensity workouts. This balanced approach ensures that you get the best of both worlds. On days when you need a break from high-intensity workouts, you can look forward to our low impact sessions, giving your body the chance to recover and rejuvenate.

Our experienced personal trainers are here to support you on your fitness journey. Feel free to speak to one of our PTs about your weekly routine. They can help tailor your exercise plan to incorporate the benefits of low impact exercises while keeping your fitness goals in mind.

 

The Joy of Not Needing to Push Yourself Every Single Workout

One of the often-overlooked benefits of incorporating low impact and recovery exercises into your routine is the sheer enjoyment of not having to push yourself to the limits every single workout. While high-intensity sessions have their place and are essential for progression, low impact exercises provide a welcome change of pace.

These workouts can be a breath of fresh air, allowing you to focus on moving your body with grace and control. You’ll have the opportunity to savour the sensation of exercise without the physical strain. This can foster a deeper connection with your body and a sense of mindfulness in your fitness journey.

Moreover, it’s a reminder that fitness isn’t just about reaching peak performance; it’s also about finding joy and balance in your workouts. Low impact exercises offer you the chance to savour the journey and relish the feeling of moving your body without the need to constantly push your limits.

In conclusion, embracing low impact and recovery exercises as part of your fitness routine at Healthfix can lead to numerous physical and mental benefits. Not only will you enjoy improved joint health, muscle recovery, and cardiovascular fitness, but you’ll also discover the delight of varied workouts that allow you to take a step back when needed. So, why not explore the world of low impact exercises and experience the well-rounded, sustainable approach to fitness that Healthfix has to offer?

  By Bladen Baird, Head Coach and Personal Trainer, Healthfix North Sydney.

Embracing Change: The Transformative Journey of Health and Wellness Coaching

Posted on | by Ash Cooney
Let’s explore the transformative power of health and wellness coaching…  

Did you set a big goal for yourself this year?

Perhaps it was to improve your overall health, achieve a specific fitness milestone, or simply feel more energised and alive. You started with immense motivation and determination, envisioning a healthier and happier version of yourself. But then, life happened. Work demands, family responsibilities, stress, and sleepless nights started to chip away at your enthusiasm. These challenges are real, and they affect us all. However, they don’t have to be insurmountable barriers to your well-being.
  • What if you could bring conscious awareness to your daily habits and learn how to align them with your life’s demands?
  • What if you could identify the obstacles standing in your way and develop strategies to overcome them?
  • What if you could live in harmony with your core values, propelling you toward your highest good?
This is where health and wellness coaching steps in as a transformative force. It offers you a safe and supportive space to navigate the journey of change. Let’s delve into how coaching can guide you through the stages of change and empower you to live your healthiest, happiest life.    

The Stages of Behaviour Change

Before we explore the profound impact of coaching, it’s essential to understand the stages of change. Change is not a linear process; rather, it’s a journey filled with ups and downs. Prochaska and DiClemente’s Transtheoretical Model identifies five stages:
  1. Pre-contemplation: At this stage, you might not yet recognise the need for change. You may be unaware of the health issues or habits that require attention.
  2. Contemplation: In this phase, you acknowledge the need for change and start considering your options. You weigh the pros and cons of taking action.
  3. Preparation: You’re ready to take action, and you may even have a plan in place. You’re determined to make changes in your life.
  4. Action: This is where you put your plan into motion. You actively modify your habits and behaviours to achieve your wellness goals.
  5. Maintenance: You’ve made significant progress, and now your focus is on sustaining these changes over the long term.
    health and wellness coaching cycle        

How Health and Wellness Coaching Facilitates Change

Health and wellness coaching aligns perfectly with these stages of change. Here’s how coaching can be your compass on your wellness journey:

  1. Pre contemplation: A coach helps you become aware of your health and well-being. They create a safe space for self-reflection and exploration.
  2. Contemplation: Your coach supports you in clarifying your goals and values. Together, you identify what truly matters to you and what you’re willing to change.
  3. Preparation: Coaches assist you in creating a personalised plan, breaking down your goals into manageable steps. They provide guidance and motivation.
  4. Action: During this phase, a coach serves as your accountability partner. They help you stay on track, provide encouragement, and adjust your plan as needed.
  5. Maintenance: Even after you’ve achieved your initial goals, a coach continues to work with you to ensure long-term success. They help you navigate any setbacks and celebrate your victories.
 

The Benefits of Health and Wellness Coaching

  • Personalised Guidance: Coaching is not one-size-fits-all. Your coach tailors their approach to your unique needs and circumstances.
  • Accountability: A coach keeps you accountable for your commitments, helping you stay motivated and on course.
  • Empowerment: Through coaching, you learn to take control of your health and well-being, making informed choices aligned with your values.
  • Lifestyle Integration: Coaches help you integrate healthier habits seamlessly into your daily life, making wellness a sustainable part of who you are.
  • Mindset Transformation: Coaching fosters a growth mindset, helping you overcome self-limiting beliefs and replace them with empowering thoughts.
  At Healthfix, we’re committed to supporting you on your wellness journey. If you’ve set ambitious health goals but found it challenging to follow through, consider the transformative power of health and wellness coaching. It’s not just about achieving your goals; it’s about living your healthiest, happiest life.   Explore the possibilities of health coaching at Healthfix and take a step closer to unlocking your wellness potential. Our team is here to guide you through the stages of change, helping you make lasting improvements in your life.
Integrated healthcare

The Power of Integrated Healthcare & Healthfix’s Approach

Posted on | by Ash Cooney
In today’s fast-paced world, healthcare has evolved far beyond the traditional one-size-fits-all approach. People are seeking more comprehensive and personalised solutions to their health and wellness needs. This is where integrated healthcare comes into play, offering a holistic approach that addresses the physical, mental, and emotional aspects of well-being. In this blog, we’ll explore the concept of integrated healthcare, discuss the success factors that contribute to positive outcomes, and delve into how Healthfix, a leader in this field, approaches this transformative model of care.  

Understanding Integrated Healthcare

Integrated healthcare is a patient-centred approach that focuses on collaboration and coordination among various healthcare providers and disciplines. Its primary goal is to provide seamless and comprehensive care, resulting in improved patient outcomes. This approach recognises that health is not solely about treating symptoms but rather addressing the root causes of health issues and promoting overall well-being.  

Success Factors in Integrated Healthcare

Several key factors contribute to the success of this approach:
  1. Team Collaboration: Effective teamwork among healthcare professionals is crucial. Integrated healthcare relies on a multidisciplinary approach where physicians, physiotherapists, dietitians, mental health experts, and other specialists work together to develop tailored treatment plans.
  2. Patient-Centred Care: Placing the patient at the centre of care is paramount. This involves active listening, involving patients in decision-making, and understanding their unique needs and preferences.
  3. Coordinated Care: Seamless communication and coordination among healthcare providers ensure that patients receive the right care at the right time. This prevents duplication of services and streamlines the treatment process.
  4. Preventive Focus: Integrated healthcare emphasises preventive care to address underlying issues and promote long-term health. This approach reduces the risk of recurring health problems.
  5. Education and Empowerment: Educating patients about their health conditions and involving them in self-management empowers individuals to take an active role in their health journey.

Integrated Care Models in Hospitals and Professional Sports Teams

Integrated care models are not limited to outpatient settings like Healthfix; they are also integral to the success of hospitals and professional sports teams.
  • Hospitals: In hospital settings, integrated care involves various medical specialties collaborating to provide comprehensive care for patients. This includes specialists, nurses, pharmacists, and support staff working together to ensure patients receive holistic treatment. For example, a patient with a complex medical condition may benefit from coordinated care involving surgeons, internists, physical therapists, and mental health professionals. This approach minimises communication gaps, reduces hospital readmissions, and enhances the patient’s overall experience.
  • Professional Sports Teams: Professional athletes often receive integrated healthcare to optimise their performance and recovery. Sports organisations employ teams of specialists, including physicians, physiotherapists, nutritionists, and strength coaches, who work in tandem to address athletes’ physical and mental needs. This comprehensive approach helps athletes prevent injuries, recover more effectively, and achieve peak performance. Integrated care in sports also focuses on injury prevention, rehabilitation, and performance enhancement, highlighting the holistic nature of the model.
 

Healthfix: Standard of Care for Everyone

At Healthfix we believe that the benefits of integrated healthcare should not be limited to elite athletes or hospital patients. We are committed to bringing this transformative model of care to everyone, regardless of their fitness level, health condition, or background.   Our integrated approach is accessible to all through tailored treatment plans with either standard 1:2 servicing or  Health Club Memberships. These memberships provide individuals with access to a multidisciplinary team of healthcare professionals, including physiotherapists, dietitians, exercise physiologists, and mindset coaches. This ensures that clients receive personalised care that considers their unique needs and goals.   The Health Club Memberships also grant access to a world-class gym, group classes, and discounted sessions with healthcare professionals, making integrated healthcare more affordable and attainable for a wider audience.   We have been committed to these principles for over 11 years, delivering exceptional outcomes and empowering clients in North Sydney to lead healthier, happier lives. Integrated healthcare is not just a trend; it’s a revolution in healthcare delivery that’s here to stay, and we are at the forefront of this movement, ensuring that the benefits of integrated care are accessible to everyone.

Understanding and Managing Ankle Sprains

Posted on | by Ash Cooney

Ankle sprains are one of the most common musculoskeletal injuries, often occurring during physical activities, sports, or even daily tasks. They occur when the ligaments connecting the bones of the ankle joint are stretched or torn due to an excessive force or twisting motion. In this blog, we’ll delve into what ankle sprains are, the different grades of sprains, how they happen, their treatment options, and effective prevention strategies.

Ankle Sprains: An Overview

Ankle sprains can range in severity from mild to severe, and they are typically classified into three grades based on the extent of ligament damage:

Grade 1 Ankle Sprain: This is a mild sprain where the ligaments are stretched, but not torn. There might be slight discomfort, swelling, and minimal loss of function. Most people can still bear weight on the affected ankle.

Grade 2 Ankle Sprain: In a grade 2 sprain, one or more ligaments are partially torn. This leads to moderate pain, swelling, bruising, and difficulty bearing weight. The joint might feel unstable, and there could be some loss of motion.

Grade 3 Ankle Sprain: A grade 3 sprain is the most severe, involving a complete tear of one or more ligaments. It causes significant pain, swelling, bruising, and difficulty or inability to bear weight. The joint may feel very unstable, and there can be substantial loss of function.

 

How Ankle Sprains Happen

Ankle sprains most commonly occur due to sudden twists or rolls of the ankle. This can happen during various activities such as running, jumping, or simply stepping onto an uneven surface. The ligaments on the outer side of the ankle are the most commonly affected, these include the ATFL, CFL and PTFL. The ATFL is the most commonly injured.

Treating Ankle Sprains

P.O.L.I.C.E Method
  • Protect: important to avoid further tissue damage, but doesn’t necessarily mean complete rest.
  • Optimal Loading:this helps to stimulate the healing process, which is done using crutches, braces or boots as needed, the right amount of loading is key to assisting the healing process
  • Ice: Applying ice to the area helps reduce swelling and pain. Use ice packs for 20 minutes on 20min off 20min for an hour.
  • Compression: Wrapping the ankle with an elastic bandage helps control swelling.
  • Elevation: Elevate the ankle above heart level to assist with venous return.

Pain Relief and Support: Over-the-counter pain relievers and anti-inflammatory medications can provide relief. Wearing a brace, splint, or using crutches might be necessary depending on the severity of the sprain.

Physical Therapy: Physiotherapy plays a crucial role in ankle sprain recovery. A physiotherapist will guide you through exercises that improve flexibility, strength, balance, and stability. They will also help you regain normal range of motion.

Grade 3 Sprains and Surgery: In some cases, especially with severe grade 3 sprains, surgery may be required to repair the torn ligaments. Rehabilitation is vital after surgery to regain full function.

The Latest Research on Recovery and Treatment

Ankle sprain recovery and treatment have been extensively researched in the field of sports medicine and physiotherapy. Below are some key findings from recent research studies that provide insights into effective recovery strategies for ankle sprains:

Early Mobilisation and Weight-Bearing:
Research has shown that early mobilisation and controlled weight-bearing can lead to faster recovery and improved functional outcomes for mild to moderate ankle sprains. Gradually introducing weight-bearing activities helps stimulate tissue healing and prevents stiffness.
Functional Rehabilitation Exercises:
Incorporating functional exercises that mimic real-life movements has been found to be more effective than traditional rehabilitation methods. These exercises improve proprioception, strength, and balance, reducing the risk of re-injury.
Manual Therapy Techniques:
Manual therapy techniques provided by physiotherapists, such as joint mobilisations and soft tissue techniques, can help improve joint range of motion, reduce pain, and enhance tissue healing.
Bracing vs. Taping:
Research comparing ankle bracing and taping has shown that both can provide support during recovery. Bracing is often preferred due to its ease of use and consistent support, while taping requires skill and may need frequent reapplication.
Neuromuscular Training:
Neuromuscular training focuses on enhancing neuromuscular control and proprioception. Studies suggest that incorporating these training strategies into rehabilitation programs can significantly reduce the risk of recurrent ankle sprains.
Gait Analysis:
Analysing gait patterns during recovery can identify any compensatory movements that might delay healing or lead to secondary issues. Addressing these gait abnormalities can contribute to a smoother recovery process.
Psychological Factors:
Research has highlighted the role of psychological factors, such as fear of re-injury, in ankle sprain recovery. Addressing these factors through education, counselling, and gradual exposure to activities can improve overall recovery outcomes.
Individualised Treatment Plans:
Personalised treatment plans tailored to the specific needs of the patient are crucial. Factors like age, fitness level, severity of injury, and previous history of ankle sprains should all be considered. Everyone has a different return to activity goal and treatment plans should be individualised for this
Recovery Timeframes:
The recovery timeframe varies depending on the severity of the ankle sprain. While mild sprains may recover within a few weeks, more severe sprains can take several months. Returning to sports or high-impact activities should only be done under professional guidance.

It’s important to note that ankle sprain treatment and recovery are highly individualised. Consulting a qualified physiotherapist or healthcare professional is essential for accurate diagnosis, appropriate treatment planning, and monitoring progress. Staying patient, adhering to the prescribed rehabilitation plan, and gradually returning to activities can lead to a successful and sustainable recovery from ankle sprains.

Preventing Ankle Sprains

Ankle sprains have one of the highest re-injury rates amongst common joint sprains. This is mostly because of poor rehabilitation, once the pain has settled most people think they can just continue on with activity, but this only increases their chance of re-injury due to their lack of strength and proprioception around the ankle joint that was lost with the initial injury.

Warm-Up: Prior to any physical activity, perform a proper warm-up that includes gentle stretches and movements to prepare the ankle joints and surrounding muscles.

Strengthening Exercises: Incorporate exercises that focus on ankle stability and strength, such as calf raises and balance exercises.

Proper Footwear: Wear appropriate shoes that provide ankle support and cushioning for the activities you’re engaging in.

Mind Your Terrain: Be aware when walking or exercising on uneven surfaces. Watch out for obstacles that could cause you to twist your ankle.

Listen to Your Body: If you feel discomfort or strain in your ankles during any activity, take a break and assess the situation.

 

Ankle sprains are common injuries that can range from mild to severe. Understanding their grades, causes, and treatment options is essential for a successful recovery. By following proper prevention techniques, you can significantly reduce the risk of ankle sprains and continue to enjoy an active and healthy lifestyle. If you do experience an ankle sprain, consulting a physiotherapist or healthcare professional is recommended to ensure proper diagnosis, treatment, and rehabilitation as well as a reduction of risk of re-injury.

  By Caitlan Skillicorn, Senior Physiotherapist Healthfix North Sydney

Preventing Sprains and Strains: Tips from a Physiotherapy

Posted on | by Ash Cooney
Musculoskeletal injuries can be a concern when increasing your exercise intensity or volume, especially during new exercise routines. To manage your training load effectively and prevent injuries including sprains and strains, consider the following tips from Caitlan, one of our Healthfix Physiotherapists:
 
  1. Gradual Progression: Avoid sudden spikes in exercise intensity or volume. Gradually increase the load on your muscles, joints, and connective tissues to allow them to adapt over time.
  2. Warm-Up and Cool-Down: Prioritise proper warm-up and cool-down routines before and after exercising. This helps prepare your muscles for activity and facilitates recovery. This is not just stretching but dynamic movements that are similar to the exercises you are about to complete.
  3. Proper Technique: Ensure that you’re using correct exercise techniques. Poor form can lead to unnecessary stress on your musculoskeletal system, increasing the risk of injury. If you are unsure, seek help from a trained professional to ensure you are moving correctly.
  4. Cross-Training: Incorporate a variety of exercises to avoid overloading specific muscle groups or joints. This approach helps distribute the stress more evenly and reduces the risk of overuse injuries. This includes running, swimming, cycling, weight training as well as pilates
  5. Rest and Recovery: Give your body adequate time to recover between intense sessions. Rest is crucial for tissue repair and adaptation to training.
  6. Listen to Your Body: Pay attention to any signs of discomfort, pain, or fatigue. Pushing through pain can exacerbate injuries. If you experience persistent pain, consult a physiotherapist or healthcare professional.
  7. Progressive Overload: Gradually increase the load, duration, or intensity of exercises within your capabilities. This promotes strength and endurance gains without overwhelming your musculoskeletal system. A personal trainer or physiotherapist can help you here if you are unsure of how to progress
  8. Flexibility and Mobility: Incorporate flexibility and mobility exercises into your routine. This enhances joint range of motion and reduces the risk of muscle imbalances.
  9. Nutrition and Hydration: Proper nutrition and hydration support muscle recovery and tissue health. Stay hydrated and consume a balanced diet rich in essential nutrients.
  10. Sleep Quality: Prioritise good sleep habits. Sleep is essential for recovery and overall health.
  11. Consult a Physiotherapist: If you’re new to exercise or experiencing discomfort, consulting a physiotherapist can help create a tailored plan that considers your individual needs and limitations.

Remember, the goal is to create a sustainable exercise routine that promotes health and wellness while minimising the risk of injuries such as sprains and strains. If you experience any issues or concerns, seeking guidance from a qualified healthcare professional, such as a physiotherapist, is crucial for a safe and effective training experience.

    by Caitlan Skillicorn, Senior Physiotherapist, Healthfix North Sydney
executive health & wellness

Executive Health – Balancing Leadership & Wellbeing

Posted on | by Ash Cooney
In the fast-paced world of executive leadership, maintaining optimal health and wellbeing is not just a personal choice – it’s a strategic decision that influences professional success and overall quality of life. Let’s delve into the world of executive health and balancing leadership and wellbeing.

 

Defining Executive Health: A Holistic Approach

This is more than just physical wellness, it encompasses:
  • Physical Health: Nurturing your body through fitness, nutrition, and regular health check-ups.
  • Mental and Emotional Wellbeing: Managing stress, building emotional resilience, and fostering a positive mindset.
  • Work-Life Balance: Setting boundaries and engaging in activities outside of work for a harmonious life.
  • Sleep and Rest: Prioritising quality sleep to recharge and rejuvenate.
  • Preventative Care: Undergoing regular health assessments to catch potential issues early.

   

Prioritisation: A Cornerstone of Performance

Tim, a seasoned CEO with over a decade of leadership experience, believes that “Executive Health is a cornerstone of executive performance.” For Tim, an annual assessment was more than a requirement; it became a catalyst for positive change. This comprehensive assessment underscored the organisation’s commitment to his wellbeing and professional performance. Tim recalls that as his health improved, his overall well-being and role performance saw an undeniable surge. A healthier, more resilient Tim translated to enhanced leadership capabilities and greater agility in managing his multinational business, even amidst extensive travel schedules.  

 

The Journey from Idea to Action

The intersection of leadership demands and personal wellbeing often presents challenges. Tim overcame these hurdles by using the annual assessment as a springboard for change. He set tangible health and wellbeing goals, integrating them seamlessly into his organisational goals. Tim’s journey involved carving out ‘no meeting’ time slots for rest and physical activity, which provided the energy, focus, and capacity to excel in a demanding environment. This ignited a ripple effect that led his leadership team to prioritise their wellbeing too. This commitment to wellbeing didn’t just benefit Tim – it transformed the entire organisation. The establishment of a company gym and health program for all staff not only boosted employee engagement but also elevated overall performance.
 

 

Strategies for Sustaining Executive Health

Tim’s personal strategies encompassed regular physical activity, including both vigorous exercise and yoga/stretching routines. His experiences underscore the need for not just physical vitality, but also fuelling energy for performance through mindful dietary choices, especially when managing the impact of frequent travel and work-related events.  

 

The Lasting Impact

Prioritising executive health has ripple effects that extend far beyond an individual. It can transform an organisation’s culture, productivity, and overall performance. When leaders invest in their wellbeing, they inspire others to follow suit, creating a virtuous cycle of well-being that contributes to everyone’s success.

Executive health is not a luxury; it’s a necessity for achieving professional success, fostering leadership excellence, and nurturing a healthy work environment. Aspiring leaders should remember that by taking care of themselves, they are better equipped to take care of their organisations, teams, and overall responsibilities. Prioritising executive health is not just a choice; it’s a strategic imperative.

  For more information on health and wellness coaching check out this blog by Director Ash Cooney. Or if you want to start your journey, then book an appointment with one of the team today!

Prioritising Healthy Bones: Understanding Osteoporosis and Building Strong Foundations

Posted on | by Ash Cooney

Maintaining and prioritising healthy bones is essential for a vibrant and active life. Bones provide the framework that supports our bodies and allows us to move freely. Unfortunately, many individuals overlook the importance of bone health until they face conditions like osteoporosis. Let’s delve into what osteoporosis is and how focusing on healthy bones can prevent its onset.

Osteoporosis: Weakened Bones and Increased Vulnerability

Osteoporosis is a silent condition that affects bone strength and density, rendering them fragile and prone to fractures. This condition develops gradually as we get older as bone density decreases and bone tissue deteriorates. Bones become more porous and brittle, significantly increasing the risk of fractures, even from minor impacts or falls. Early intervention with exercise can help stop or slow the signs of osteoporosis.

Fractures: A Consequence of Weakened Bones

Fractures are the hallmark of osteoporosis. The most common sites for fractures in individuals with osteoporosis are the spine, hips, and wrists. Most often these fractures result due to falls and so strength training and reducing falls risk can help. These fractures can lead to pain, reduced mobility, and a diminished quality of life. The impact of fractures on daily activities and overall well-being cannot be overstated.

The Role of Healthy Bones: Prevention is Key

Maintaining healthy bones is the key to preventing osteoporosis. Building strong bones in youth and preserving bone health as we age are critical steps in preventing this condition. Adequate intake of bone-strengthening nutrients like calcium and vitamin D, coupled with regular weight-bearing exercises, can contribute to maintaining optimal bone density.

Exercise: Your Bones’ Best Friend

Physical activity is a cornerstone of bone health. Weight-bearing exercises, such as walking, jogging, dancing, and resistance training, stimulate bone cells to become denser and stronger. These activities also improve muscle strength, coordination, and balance, reducing the risk of falls and fractures.

Nutrition: Nourishing Your Bones

 A balanced diet rich in calcium, vitamin D, and other essential nutrients is crucial for maintaining bone health. Calcium is the building block of bones, and vitamin D helps the body absorb and utilize calcium effectively. Incorporating dairy products, leafy greens, fortified foods, and supplements as needed can support bone health.

Lifestyle Choices Matter

Certain lifestyle choices can impact bone health. Avoid smoking and excessive alcohol consumption, as they can weaken bones over time. Prioritise a healthy diet, regular exercise, and sufficient sleep to create a foundation for strong bones.

Understanding osteoporosis and its impact on bone health highlights the importance of proactive measures. By prioritising healthy bones through proper nutrition, regular weight-bearing exercise, and lifestyle choices, we can build a foundation that withstands the challenges of time.

Let’s commit to nurturing our bones, ensuring that they remain robust, strong, and capable of supporting us throughout our lives. After all, healthy bones are the pillars upon which we stand, move, and embrace life to the fullest.

    If you want to get started on your journey to healthy bones, be sure to book an appointment with one of our team today!   By Caitlan Skillicorn, Senior Physiotherapist

Exploring All Things Diabetes with Dr. Devina Joshi: Expert Insights for Optimal Management

Posted on | by Ash Cooney

Exploring All Things Diabetes with Dr. Devina Joshi: Expert Insights for Optimal Management

At Healthfix we are passionate about empowering our community with valuable information and resources for a healthier and happier life. Today, we are excited to share an enlightening video interview featuring Dr. Devina Joshi, an esteemed expert in diabetes management and prevention. In this blog, we invite you to delve into the world of diabetes and gain valuable insights from Dr. Joshi, covering various aspects of diabetes management, lifestyle modifications, and the latest advancements in treatments and technologies. Let’s embark on this educational journey together!   To access our full interview please click here

Understanding Diabetes

Diabetes is a complex and prevalent condition affecting millions of individuals worldwide. In the video interview, Dr. Devina Joshi breaks down the different types of diabetes, shedding light on their distinct characteristics. Understanding the variations in diabetes can help individuals and their healthcare providers develop personalised management strategies for optimal health.

Identifying Risk Factors

One of the critical aspects of diabetes management is recognising the risk factors associated with the condition. Dr. Joshi shares valuable insights into identifying potential warning signs and understanding the factors that increase the risk of developing diabetes. This knowledge can empower individuals to take proactive steps in their health journey.

The Power of Lifestyle Modifications

Lifestyle modifications, such as diet and exercise, play a pivotal role in managing diabetes effectively. Dr. Joshi emphasizes the importance of adopting a healthy lifestyle, which can significantly impact blood sugar levels and overall well-being. Through practical tips and strategies, she encourages individuals with diabetes to take charge of their health.

Advancements in Diabetes Treatments and Technologies

The field of diabetes management is continually evolving, with advancements in treatments and technologies offering new possibilities for individuals living with the condition. Dr. Joshi highlights the latest developments in diabetes care, including innovative tools and techniques that can revolutionise diabetes management.

Empowering Individuals to Thrive

Throughout the interview, Dr. Joshi’s passion for helping individuals with diabetes shines through. Her expertise and commitment to empowering patients to live fulfilling lives while managing their condition serve as an inspiration to all. Watching this video, you’ll gain not only knowledge but also motivation to take positive steps towards better health. At Healthfix we believe that education is a powerful tool for transforming lives. Our collaboration with Dr. Devina Joshi brings you expert insights into diabetes management, offering practical guidance and encouragement. We encourage you to watch the video and embrace the valuable information shared by Dr. Joshi. Together, let’s take proactive steps towards optimal diabetes management and a healthier, more vibrant life. Remember, if you have any questions or would like to discuss your diabetes management further, our dedicated team at Healthfix is here to support you every step of the way. Take charge of your health today and embark on a journey of empowerment and well-being.

Achieving Optimal Recovery: Physio Rehab for ACL Injuries

Posted on | by Ash Cooney
Living in a sports-loving nation like Australia, it’s no surprise that many individuals, both athletes and non-athletes, turn to sports as a means of recovery after surgery. However, successful rehabilitation requires a proactive and preventative approach, taking into account primary, secondary, and tertiary prevention strategies. It is crucial to ensure athletes build up their workloads safely to reduce the risk of subsequent injuries. To achieve the best outcomes, an interdisciplinary approach is often necessary, where practitioners share the responsibility for injury management and safe return to all activities. In this blog we explore physio rehab for ACL injuries and how the team at Healthfix can help you achieve your goals.  

The Challenge of ACL Rehabilitation

Return to play after ACL reconstruction can be a challenging journey, with reported success rates as low as 65% for athletes, even with access to 24/7 care within professional organisations. The key to better rehabilitation outcomes lies in a structured and progressive postoperative rehabilitation program, combined with clear goal-setting, repeated testing, and patient education. Unfortunately, the high cost of frequent care can serve as a significant barrier to achieving these desired outcomes when using standard care physiotherapy clinics.  

Fixed-Fee Rehab Programs: The Solution

At Healthfix, we have recognised the need for athletes and non-athletes to receive the same level of care as professionals during their rehabilitation journey. To address the cost barrier and provide comprehensive support, we have developed fixed-price rehabilitation programs conducted in our state-of-the-art high-performance facility. Our programs are led by Titled Sport and Exercise Physiotherapists, Caitlan and Sean, with Sean also serving as the NSW Institute of Sport’s Performance Health Manager. At Healthfix, we aim to replicate the high-performance environment, equipped with a highly skilled integrated team and top-of-the-line gym facilities, to ensure optimal results and positive outcomes for our clients.  

Importance of High-Frequency Therapy

Research has shown that high-frequency therapy is critical for achieving optimal outcomes in ACL rehabilitation. For example, a study by Ekstrand (2011) revealed that 94% of athletes could return to their previous level of sport when provided with daily therapy, similar to what professionals receive. At Healthfix, we understand the significance of high-frequency therapy, and our fixed-fee program ensures clients have access to the services they need without financial constraints.

Comprehensive Rehabilitation for Long-Term Success

ACL reconstruction is just one example of the long-term rehabilitation process that includes joint replacements, ankle reconstructions, knee reconstructive surgeries, and shoulder reconstructions. Each patient’s journey may require different therapies at varying intensities and frequencies. By offering a fixed-fee program that provides access to a range of services, we ensure comprehensive rehabilitation that reduces the failure rates associated with joint instability and promotes overall well-being.  

Creating Motivation through Education, Goal-Setting, and Testing

At Healthfix, we understand that motivation plays a crucial role in successful rehabilitation. If you’re currently dealing with an injury, we understand that staying motivated throughout the rehabilitation process can be challenging. However, we have seen remarkable results when motivation is created and maintained through three key factors:
  1. Quality patient education: We believe in the power of knowledge. By providing you with in-depth information about your condition, the rehabilitation process, and the importance of your active participation, we aim to empower you to take control of your recovery journey. Understanding the ‘why’ behind each step can greatly enhance your motivation to commit to the rehabilitation program.
  2. Goal-setting: Setting clear and realistic goals is essential for keeping your motivation levels high. We will work closely with you to establish personalised goals that align with your needs and aspirations. These goals will serve as a driving force, giving you a sense of purpose and direction as you navigate your rehabilitation journey.
  3. Repeated functional testing: Regular functional testing is a valuable tool in your rehabilitation process. Through objective assessments and feedback, we can help you understand your current abilities and track your progress over time. This feedback will not only provide you with a realistic view of your improvements but also serve as a motivational tool, encouraging you to continue pushing yourself and surpassing your own expectations.
By providing thorough education on the rehabilitation process, setting achievable goals, and regularly assessing progress through functional testing, we keep our clients motivated and engaged throughout their recovery journey.  

Conclusion

Recovering from an ACL injury requires a proactive and comprehensive approach to rehabilitation. We firmly believe that a structured and highly progressive preoperative and postoperative rehabilitation program can lead to better outcomes. When combined with clear goal-setting, repeated testing, and thorough education, this approach creates an environment that nurtures your motivation and encourages you to actively engage in your recovery. Fixed-fee physio rehab programs, such as the ones offered at Healthfix, provide the solution to the cost barrier, ensuring that athletes and non-athletes receive the same level of care as professionals. With a highly skilled multidisciplinary team and a top-notch facility, we are dedicated to helping our clients achieve optimal outcomes and safely return to their desired level of activity. Don’t let cost limit your recovery—choose Healthfix and embark on a journey towards successful rehabilitation. If you’re ready to embark on a journey toward rehabilitation and regaining your physical well-being, we’re here to support you every step of the way. Together, we can overcome the challenges and achieve your desired outcomes.  

References

  1. Wollin, M., Thorborg, K., Drew, M., & Pizzari, T. (2020). A novel hamstring strain injury prevention system: post-match strength testing for secondary prevention in football. British journal of sports medicine, 54(9), 498-499.
  2. Blanch, P., & Gabbett, T. J. (2016). Has the athlete trained enough to return to play safely? The acute: chronic workload ratio permits clinicians to quantify a player’s risk of subsequent injury. British journal of sports medicine, 50(8), 471-475.
  3. Toohey, L. A., Drew, M. K., Fortington, L. V., Finch, C. F., & Cook, J. L. (2018). An updated subsequent injury categorisation model (SIC-2.0): data-driven categorisation of subsequent injuries in sport. Sports Medicine, 48, 2199-2210.
  4. Mooney, M., Charlton, P. C., Soltanzadeh, S., & Drew, M. K. (2017). Who ‘owns’ the injury or illness? Who ‘owns’ performance? Applying systems thinking to integrate health and performance in elite sport. British journal of sports medicine, 51(14), 1054-1055.
  5. Ekstrand J. (2011). A 94% return to elite level football after ACL surgery: a proof of possibilities with optimal caretaking or a sign of knee abuse?. Knee surgery, sports traumatology, arthroscopy: official journal of the ESSKA, 19(1), 1–2. https://doi.org/10.1007/s00167-010-1300-4
  6. Arundale, A. J. H., Capin, J. J., Zarzycki, R., Smith, A. H., & Snyder-Mackler, L. (2018). Two year ACL reinjury rate of 2.5%: Outcomes report of the men in a secondary ACL Injury Prevention Program (ACL-sports). International Journal of Sports Physical Therapy, 13(3), 422–431. https://doi.org/10.26603/ijspt20180422
      By Sean Cooney, APA Titled Sport and Exercise Physiotherapist, Healthfix Founder and Caitlan Skillicorn, APA Titled Sport and Exercise Physiotherapist Senior Physiotherapist Healthfix North Sydney.

A Guide to Managing Chronic Musculoskeletal Pain

Posted on | by Ash Cooney

Living with chronic musculoskeletal pain can be a challenging and overwhelming experience. It often affects various aspects of your life, making it difficult to perform daily activities and participate in the things you enjoy. As someone seeking relief from this pain, it is important to understand the role of fear of movement and avoidance behaviour in managing chronic musculoskeletal pain. In this blog post, we will explore these concepts and provide you with a guide to better navigate your journey towards pain management and improved well-being.

   
Figure 1. The Fear-Avoidance Model
   

The Fear-Avoidance Cycle

Chronic musculoskeletal pain can trigger fear and anxiety related to movement due to past painful experiences. This fear may lead to avoidance of certain activities or movements perceived as threatening. Unfortunately, this avoidance can reinforce the cycle of pain and disability, making it challenging to break free from its grip.

   

Recognising Your Fear and Avoidance

It is important to recognise any discrepancies between your self-reported fear of movement and your actual avoidance behaviour. Sometimes, individuals may experience high levels of fear while still engaging in activities or movements. Conversely, some individuals may avoid certain activities despite reporting lower levels of fear. Identifying these discrepancies can help you and your healthcare team tailor a personalised treatment plan to address your specific needs.

   

Assessing Your Fear and Avoidance

To gain a better understanding of your fear of movement and avoidance behaviour, healthcare professionals may use validated assessment tools such as the Tampa Scale for Kinesiophobia (TSK) and the Pain Catastrophizing Scale (PCS). These assessments can provide valuable insights into your pain-related fear, catastrophic thinking, and their potential impact on your daily functioning. By working with your healthcare team and discussing your results, you can collaboratively develop a comprehensive treatment plan.

   

Overcoming Fear and Avoidance

Reducing fear of movement and avoidance behaviour is essential for effectively managing chronic musculoskeletal pain. Gradual exposure therapy and cognitive-behavioural interventions are commonly used strategies to address fear-related barriers. These approaches involve gradually facing feared activities or movements in a safe and controlled manner while working on changing maladaptive beliefs and thoughts surrounding your pain. Educating yourself about the underlying mechanisms of pain can also empower you to take an active role in your recovery journey.

   

Embracing a Multidisciplinary Approach

Managing chronic musculoskeletal pain requires a multidisciplinary approach, involving a team of healthcare professionals such as physiotherapists, psychologists, pain specialists, and others. Working collaboratively with this team allows for a comprehensive and holistic approach to address the physical, psychological, and social aspects of your pain. The collective expertise of these professionals can provide you with the support, guidance, and resources necessary to effectively manage your pain and improve your overall well-being.

Understanding fear of movement and avoidance behaviour is vital for effectively managing chronic musculoskeletal pain. By recognising the role of fear and avoidance in your pain experience, assessing your own fears and behaviours, and collaborating with a multidisciplinary healthcare team, you can take proactive steps towards breaking the cycle of pain and regaining control over your life (Vlaeyen et al., 2023).

Remember, you are not alone in this journey, and with the right support and guidance, you can achieve improved pain management and overall well-being. So why don’t you book with Healthfix today and get started on your journey to improved well-being.

       

Reference:

Vlaeyen, J. W., Crombez, G., & Linton, S. J. (2023). Understanding Discrepancies in a Person’s Fear of Movement and Avoidance Behavior: A Guide for Musculoskeletal Rehabilitation Clinicians Who Support People With Chronic Musculoskeletal Pain. Journal of Orthopaedic & Sports Physical Therapy, 53(7), 360-362. doi: 10.2519/jospt.2023.11420.

Leeuw M, Goossens ME, Linton SJ, et al. The fear-avoidance model of musculoskeletal pain: current state of scientific evidence. J Behav Med. 2007;30(1):77-94.       By Caitlan Skillicorn, Senior Physiotherapist, APA Titled Sports and Exercise Physiotherapist