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Strength Unleashed: Strength Training in 2024

Strength Unleashed: Strength Training in 2024

Posted on | by Ash Cooney
In the ever-evolving landscape of health and fitness down under, one trend is poised to dominate in 2024 like never before – the explosive surge in strength training. Over the past decade, it’s quietly been transforming lives, and now, it’s set to take centre stage in Australia with a significant spike in popularity.  

The Shift in Focus

Gone are the days when fitness enthusiasts solely pursued physical transformations. Today, a holistic approach to health is taking the spotlight in Australia, and strength training is at the forefront.  

Unveiling the Benefits for Aussies

Strength training is not just about sculpting a chiselled physique; it’s a holistic wellness journey, especially tailored for Aussies. Here’s a glimpse into the multifaceted benefits that are propelling this fitness revolution for Australians:  

Bone Density Boost

In a country where maintaining bone health is crucial, strength training becomes a powerful ally in the fight against osteoporosis. Aussies engaging in weight-bearing exercises stimulate the production of bone tissue, enhancing bone density and fortifying the skeletal system.  

Cardiovascular Health

It’s not just about lifting weights; it’s about lifting the heart rate. Strength training has been proven to contribute to improved cardiovascular health, reducing the risk of heart disease and promoting overall well-being among Australians.  

Quality Sleep Enhancement

Aussies too can benefit from the connection between strength training and better sleep. Regular strength workouts have been linked to improved sleep quality, ensuring that bodies and minds down under reap the rewards of a restful night.  

Mental Wellbeing Support

Physical strength begets mental strength. The endorphin release during strength training sessions acts as a natural mood enhancer, combating stress and anxiety among Australians. The gym becomes not just a place for physical gains but a sanctuary for mental rejuvenation.  

Muscle Empowerment

At the core of strength training is muscle enhancement. As Australians challenge their bodies with resistance, muscles respond by growing stronger and more resilient. This not only contributes to a toned physique but also empowers Australians to tackle everyday challenges with newfound vigour.  

In 2024, the fitness landscape in Australia is witnessing a seismic shift, with strength training leading the way. With a significant spike in popularity, it’s not merely a trend; it’s a lifestyle choice rooted in the pursuit of holistic health. As the benefits continue to unfold for Aussies, more individuals are discovering that the gym is not just a space for physical transformation but a sanctuary for overall well-being. Get ready to embrace the power surge – 2024 is the year of strength, resilience, and transformative health in Australia.

  Written by Bladen Baird.
ankle injury

Stronger Ankles: Navigating the Road to Recovery from Ankle Injury

Posted on | by Ash Cooney

Welcome to the first instalment of our blog series on injury prevention and recovery at HealthFix. In this blog, we’ll focus on a critical aspect of your well-being: ankle health. Whether you’re an athlete aiming for peak performance or someone seeking to regain function, understanding the significance of ankle health and the role of comprehensive rehabilitation is paramount. Ankles are one of the most poorly rehabbed joints in the body, with chronic ankle instability a common occurrence after an ankle injury, so knowing how best to take care of your ankle and how best to recover from an injury is super important.

 

The Ankle’s Vital Role

The ankle is a remarkable joint responsible for bearing weight, ensuring stability, and facilitating movement. However, it’s also prone to various injuries, with lateral ankle sprains being a common occurrence.

 

Chronic Ankle Instability: An Ongoing Challenge

Ankle injuries are, unfortunately, a common occurrence, and they often have long-lasting implications for those who experience them. One of the most persistent and challenging issues that can arise from an ankle injury is chronic ankle instability. This condition can be particularly frustrating and debilitating, and it frequently stems from incomplete or inadequate rehabilitation following the initial injury. Understanding chronic ankle instability and its impact on daily life and physical activities is crucial for anyone who has experienced or is currently dealing with this condition.

The Impact on Daily Life

The repercussions of chronic ankle instability can extend far beyond the physical realm. For those affected, it can significantly impact their daily lives. Simple tasks such as walking, climbing stairs, or standing for extended periods may become challenging. The fear of the ankle giving way can also lead to a decrease in confidence and an increased risk of falls. This can limit one’s independence and overall quality of life.

Participation in Physical Activities

In addition to daily life, chronic ankle instability can hinder an individual’s ability to engage in physical activities. This is particularly frustrating for those who lead an active lifestyle or participate in sports and recreational activities. The recurring pain and instability can lead to a reluctance to participate, fear of re-injury, and a decline in overall fitness.

Moreover, without proper treatment and rehabilitation, chronic ankle instability can set the stage for further injuries. As the ankle struggles to support the body’s weight and maintain balance, the risk of sustaining new injuries to the ankle or other parts of the body, such as the knee or hip, increases.

The Importance of Rehabilitation

Understanding the long-term consequences of chronic ankle instability underscores the importance of comprehensive rehabilitation after an ankle injury. Incomplete rehabilitation is a significant risk factor for this condition. Adequate rehabilitation not only facilitates the healing process but also strengthens the ankle, improving its ability to withstand future stresses. A skilled physiotherapy team can create a tailored rehabilitation program to address each patient’s unique needs, ensuring a more complete and robust recovery.

   

Comprehensive Rehabilitation at HealthFix

At HealthFix, we are committed to empowering individuals to overcome ankle injuries and regain strength and confidence to return to sport or even just to be able to enjoy whatever life brings. Our approach to ankle rehabilitation is not just about healing; it’s about preventing future injuries.

   

What can you expect?

Initial Evaluation: The rehabilitation process begins with a thorough evaluation by a physiotherapist. They will assess the extent of the instability, any associated pain or discomfort, and the range of motion in the ankle.

Individualised Exercise Regimen: Based on the evaluation, a customised exercise regimen is created to address the specific weaknesses and imbalances contributing to ankle instability. This program often includes exercises to strengthen the muscles around the ankle and improve balance and proprioception. Common exercises may include:

  • Strengthening Exercises: These exercises target the muscles in the lower leg, such as the calf muscles and the muscles on the front of the shin. They may include calf raises, resistance band exercises, and exercises that involve ankle movements.

  • Balance and Proprioception Training: Balance exercises, such as single-leg stands and wobble board exercises, are crucial for improving the body’s awareness of its position in space and enhancing stability.

  • Range of Motion Exercises: Gentle stretching and range of motion exercises help improve the flexibility of the ankle joint. This is important for preventing stiffness and maintaining proper function.

  • Functional Training: Rehabilitation will include functional exercises that mimic activities the individual encounters in daily life or sports. This might involve walking, jogging, jumping, and pivoting exercises to simulate real-life situations.

Manual Therapy: In some cases, a physiotherapist may use manual therapy techniques, such as joint mobilisation or soft tissue massage, to alleviate pain, improve range of motion, and restore normal joint mechanics.

Patient Education: An important aspect of rehabilitation is educating the patient about their condition, proper footwear, and strategies to prevent re-injury. This includes guidance on when and how to return to sports or other physical activities safely.

Progressive Overload: The rehabilitation program should be progressive, gradually increasing the intensity of exercises and challenges as the patient’s strength and stability improve.

Monitoring and Adjustments: Regular follow-up appointments to monitor progress and make adjustments to the rehabilitation program as needed.

Functional Testing: Functional tests will be conducted to assess the individual’s readiness to return to their desired activities or sports safely.

Expert Leadership

Our programs are led by Titled Sport and Exercise Physiotherapists Caitlan and Sean.

Sean also serves as the NSW Institute of Sport’s Performance Health Manager, and brings a wealth of experience and expertise to our team.

Caitlan is the Head Physio and Strength and Conditioning Coach for an A League Women’s Football team and knows how to get you back efficiently.

Your Partner in Rehabilitation

Just as in our previous blog, HealthFix remains your partner in the pursuit of wellness. We’ve developed fixed-price rehabilitation programs that are carried out in our high-performance facility by our esteemed multi-disciplinary team.

 

A High-Performance Environment

Our facility mirrors a high-performance environment, equipped with a skilled integrated team and a cutting-edge gym. We provide you with the tools, guidance, and support needed to navigate the path to recovery successfully.

Commitment to Positive Outcomes

Our rehabilitation programs are designed with the sole purpose of achieving positive outcomes for you. We understand that injury management is not just about healing; it’s about ensuring your safe return to all activities.

Conclusion

Ankle injuries can present significant challenges, but with the right approach to rehabilitation and the support of the HealthFix team, you can emerge stronger than ever. Stay tuned for more blogs in our series, where we’ll delve into other common injuries and their paths to recovery. Together, we’ll work towards a pain-free and confident return to the activities you love.

Physiotherapy for Back Pain

Why We Support Choosing Physiotherapy First for Acute Low Back Pain at Healthfix

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist on behalf of the Healthfix Physiotherapy team

Hello, Healthfix Community!

At Healthfix, we’re committed to your well-being and providing the best care possible. Today, we want to share our perspective on a recent study that’s been making waves in the world of healthcare. It’s a study conducted at the University of Pittsburgh, and it highlights something that resonates deeply with our approach to physiotherapy and holistic care here at Healthfix.

The Study in Question

The study we’re talking about reveals a simple yet powerful idea: when it comes to acute low back pain, your initial choice of care matters. The research, published in the journal Physical Therapy, suggests that those who begin their journey with physiotherapy tend to experience shorter episodes of pain and spend less on healthcare in the long run.

Why Does This Matter to Us?

As physiotherapists at Healthfix, we’ve always believed in the transformative power of early intervention and a holistic approach to managing low back pain. This study supports our stance and offers validation to what we’ve seen in our practice every day.

Local Relevance

Now, you might be thinking, “But this study was conducted in the United States. How does it relate to my experience here in Australia?” Great question! While the study originates from across the ocean, the principles it highlights are remarkably relevant to our healthcare landscape.

Understanding the Findings

Let’s break down some of the key findings and why they matter to you as someone dealing with acute low back pain:

  1. Time to Pain Relief: The study showed that those who initially sought care from physiotherapists experienced faster relief compared to those who went down other paths (GP, Hospital or medication). This aligns perfectly with our belief that early intervention can make a significant difference in your pain journey.
  1. Cost of Care: Choosing physiotherapy care as your first step resulted in lower healthcare costs. Who doesn’t appreciate saving money while getting the best care possible?
  1. High-Cost Interventions: The study also found that those who started with physiotherapy were less likely to receive high-cost procedures. This means a potentially smoother, more cost-effective healing process as well as being more likely to avoid a surgical intervention.
  1. Opioid Prescriptions: Here’s something we’re all too familiar with in Australia—the concerns around opioid usage. The study highlights that choosing physiotherapy can reduce the need for opioids, aligning with our commitment to safer, non-pharmacological approaches to pain management.

Our Commitment to You

At Healthfix, we’re more than just physiotherapists. We’re your partners in your journey toward wellness. We’re passionate about providing not only the best care but also a holistic experience that addresses the root causes of your pain.

We understand that the traditional approach to managing low back pain may not always be the most effective or cost-efficient. That’s why we’re excited about this study—it supports our belief that early intervention with physiotherapy can lead to better outcomes for you.

What We Offer

Beyond physiotherapy, we’re here to provide a comprehensive approach to your well-being. Our services extend to health coaching, dietetics, pain psychology and exercise. We’re dedicated to ensuring that you receive the most suitable and effective care reducing the chance of needing surgical interventions, injections, or opioids.

Join Us in Shaping a Better Path

We invite you to join us in reshaping the way we think about managing acute low back pain. Let’s ask the important questions:

Why shouldn’t physiotherapists be the primary musculoskeletal providers?

How can we better integrate physiotherapy into emergency departments and primary care?

By choosing physiotherapy as your first step in your low back pain journey, you’re not only helping yourself but also contributing to a shift in healthcare that prioritises holistic wellness.

Conclusion

At Healthfix, we support the idea that your first choice in healthcare matters, and we’re here to provide you with the best possible care. Whether you’re already a part of our community or considering us for your healthcare needs, know that we’re here to support you on your path to wellness.

Have questions or need guidance on managing your low back pain? Reach out to us today, and one of our expert physiotherapy team members will provide the answers and support you need. We’re here to help you on your journey to a more comfortable, healthier life.
  Reference UPMC. (2023, September 26). Managing Low Back Pain. UPMC HealthBeat. https://www.upmc.com/media/news/092623-low-back-pain
Event - Prevention and Proactive healthcare

Unveiling the Future of Health: Join Us for Our Prevention and Performance Health Event

Posted on | by Ash Cooney
Are you ready to unlock the secrets of staying healthy, performing at your best, and preventing injuries and illnesses? Healthfix is thrilled to invite you to our upcoming event that promises to revolutionise your approach to health and wellness.   📆 Date: Thursday 23rd November 🕒 Time: 6pm 📍 Location: Healthfix, North Sydney About our Speaker: Sean Cooney,  APAM, MACP, APA Titled Sports and Exercise Physio, M. Sports Physio, B.App.Sc (Physio)   This exclusive event features our dynamic Founder, Sean Cooney, a distinguished figure in the field of physiotherapy and healthcare. Sean’s extensive background, including a Masters in Sports Physiotherapy and prestigious titles, speaks volumes about his commitment to healthcare. Currently serving as the Head of Performance Health at NWSIS (NSW Institute of Sport), Sean is not just a founder but a visionary leader at Healthfix. His innovative approach to healthcare is centered around a holistic view that goes beyond managing symptoms and sickness. Sean excels in leading multidisciplinary teams, shaping systems and structures that revolve around enhancing health and performance. Performance health, as Sean envisions it, is about guiding individuals towards healthier lives and optimising their ability to perform in all aspects of life. At NSWIS, he spearheads the concept of performance health management, which extends beyond being merely a physiotherapy guru. It’s about harnessing your health to achieve your personal best, whatever that may be.   Event Highlights:
  • Uncovering the Origins of Injury and Illness Prevention
  • Exploring the Scientific Foundations of Preventive Practices
  • Preventive Strategies in High-Performance Athletes
  • Hands-On Techniques for Participants
  Performance Health: The Key to Unlocking Your Full Potential What is performance health? It’s not just about being healthy; it’s about performing in life. At this event, we’ll explore the concept of performance health and guide you towards a healthier, more active life. We’ll answer essential questions like, “How do you define health?” and “What is the optimal health you need to perform and engage in your passions?” Join us for an evening of insight, inspiration, and actionable strategies. Whether you’re an athlete, a professional, a parent, or anyone looking to elevate their health and performance, this event is for you. Stay tuned for updates and registration details. Together, let’s redefine your approach to health and wellness.
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!