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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 đź•’ Time: 6pm đź“Ť 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.

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.

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!

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.

Healthy Hips: Tips for Managing & Relieving Hip Pain

Posted on | by Ash Cooney
Hip pain can be a challenging condition to deal with, impacting daily activities and causing discomfort and whether you’re an athlete or a weekend warrior, hip pain is a common issue that affects many people. In this blog post, we’ll explore common hip injuries and conditions that can cause pain and discomfort. Additionally, we’ll provide helpful physiotherapy tips for joint pain relief and management so you can have healthy hips!

Common Hip Injuries and Conditions

  • Arthritis: Hip arthritis is a common condition that occurs when the cartilage in your hip joint wears down over time, leading to pain and stiffness.
  • Bursitis: Bursitis is the inflammation of the bursae, the small sacs of fluid that cushion and lubricate the joints. In the hip, bursitis can cause pain and swelling.
  • Gluteal Tendinopathy: A very common condition, more common in older females, brought on by a sudden increase in activity or on-going poor biomechanics • Hip
  • Labral Tear: A hip labral tear is a tear in the cartilage that surrounds the hip joint. It can cause pain and instability in the hip. This is less common in the general population but good to look out for if you are experiencing a painful catching sensation in the hip after a fall or intense bout of exercise.

Tips for Joint Pain Relief and Management from Physiotherapy

  • Exercise: Initially gentle exercises such as stretching and low-impact activities like walking or swimming can help keep the hip joint mobile and reduce pain. Then once the acute symptoms have settled, a progressive strengthening program to improve the strength around the hip joint will help to reduce the risk of reoccurance.
  • Weight Management: Maintaining a healthy weight can help reduce pressure on the hip joint, which can help prevent injuries and reduce pain.
  • Hot and Cold Therapy: Applying heat or ice to the affected area can help reduce pain and inflammation.
  • Medication: Over-the-counter pain relievers such as paracetamol or non steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation.
  • Seeking Professional Help: If you’re experiencing hip pain that isn’t relieved by self-care measures, it’s important to seek professional help from a physiotherapist or other healthcare provider. They can evaluate your hip pain and create a treatment plan that’s tailored to your needs

Exercises to Strengthen Your Hips

Exercises to strengthen your hips can also be helpful. 1. Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Hold for 5 seconds and then lower your hips back down to the floor. Repeat for 10-15 reps. 2. Clamshells: Lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee up as high as you can while keeping your hips straight. Hold for 2-3 seconds and then lower your knee back down. Repeat for 10-15 reps on each side. 3. Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down into a squat, keeping your weight in your heels and your knees tracking over your toes. Hold for 2-3 seconds and then push back up to the starting position. Repeat for 10-15 reps   Hip pain can be a frustrating and debilitating issue, but there are many strategies you can use to manage and prevent it. Remember to listen to your body and take care of your hips – they’re essential for so many daily activities!     Caitlan Skillicorn, APA Titled Sport and Exercise Physiotherapist, Healthfix North Sydney

Personal Training Tips for Netball Players

Posted on | by Ash Cooney
Netball is a fast-paced and popular team sport that requires high levels of agility, speed, and endurance. While the sport comes with inherent risks, research suggests that proper preparation and training can significantly reduce the risk of injury. In this article, Amy provides Personal Training tips for netball players, so you can get the most out of your netball training and preparation.  

Get Ready to Dominate the Court: A Guide to Plyometrics, Strength Training, and Conditioning

As a netball player, it’s important to not only practice your skills on the court but also work on your strength and conditioning off the court. Plyometric exercises, strength training exercises, and conditioning drills are all key components of a well-rounded training program for netball players. Plyometric exercises involve explosive movements that can improve power and agility on the court. These exercises can help you develop faster reaction times, better jumping ability, and stronger legs. Some examples of plyometric exercises that are specific to netball include jumping drills and lateral hops.
  • Jumping drills can include exercises like squat jumps, where you squat down and then jump as high as you can, or tuck jumps, where you jump and bring your knees up towards your chest. These exercises can help improve your vertical jump, which is important for rebounds and intercepts.
  • Lateral hops involve jumping side to side and can help improve your lateral movement, which is important for defending and changing direction quickly on the court. To perform lateral hops, stand with your feet shoulder-width apart and jump sideways, landing on the opposite foot. Repeat this movement side to side as quickly as you can.
Strength training exercises are also important for netball players, as they need strength in their legs, core, and upper body to perform at their best. Some examples of exercises that target these areas include squats, lunges, planks, push-ups, and rows.
  •   Squats and lunges can help improve leg strength, which is important for jumping and running on the court. Planks can help improve core strength, which is important for stability and balance. Push-ups and rows can help improve upper body strength, which is important for passing and shooting.
Finally, conditioning drills are crucial for netball players as the sport requires players to have good cardiovascular endurance. Examples of conditioning drills that can improve endurance and fitness include shuttle runs, sprints, and interval training.
  • Shuttle runs involve running back and forth between two points, while sprints involve running as fast as you can for short bursts. Interval training involves alternating periods of high-intensity exercise with periods of rest or lower intensity exercise. These drills can help improve your stamina and help you keep up with the fast pace of the game.
 

Avoiding Injury on the Netball Court: Tips for Preparation

In addition to these training tips, there are specific strategies you can use to prevent injuries while playing netball. According to a study published in the Journal of Science and Medicine in Sport, ankle sprains are the most common injury in netball players, accounting for approximately 20% of all injuries. However, the study also found that the use of ankle braces and regular proprioception training (exercises that improve balance and coordination) can reduce the incidence of ankle sprains by up to 50%. Knee injuries are also common in netball players, particularly ACL tears. However, research suggests that strengthening exercises for the hips, knees, and ankles can help prevent these injuries. A study published in the British Journal of Sports Medicine found that a neuromuscular training program (which included exercises to improve balance, jumping, and landing techniques) reduced the incidence of ACL injuries in female athletes by up to 72%. To reduce the risk of finger injuries, coaches should focus on teaching proper catching and throwing techniques. These techniques can help players avoid jammed or dislocated fingers, which are common injuries in netball. Lastly, shoulder injuries can occur in netball players due to the repetitive overhead throwing motion involved in the sport. To prevent these injuries, it’s important to regularly strengthen the shoulder muscles and use proper throwing technique. Exercises like shoulder presses, lateral raises, and reverse flys can help strengthen the shoulder muscles and improve performance on the court. In summary, proper preparation and training can significantly reduce the risk of injury in netball players. Incorporating exercises like plyometrics, strength training, and conditioning drills can help improve overall performance on the court, while also reducing the likelihood of injury. Additionally, focusing on proper technique and using protective equipment like ankle braces can further reduce the risk of injury in netball players.   By taking the time to properly prepare for the physical demands of netball, players can enjoy the sport while also minimising the risk of injury.   So, whether you’re a seasoned player or just starting out, remember to prioritise your training and safety on the court. If you want to arrange an appointment with a personal trainer to help with your netball progress, book here. Good luck and have fun playing netball!       By Amy Yeoland, Personal Trainer Healthfix North Sydney

Move to Improve: How Exercise Physiology Can Benefit People with Diabetes

Posted on | by Ash Cooney
According to the World Health Organization, diabetes affects over 420 million people worldwide, with numbers expected to rise in the coming years. Diabetes is a chronic disease that affects the way the body processes glucose, a type of sugar that is the body’s main source of energy. There are two main types of diabetes: type 1 and type 2. Both types can benefit greatly from regular exercise, which can help manage blood sugar levels, increase insulin sensitivity, and reduce the risk of complications associated with diabetes. So read on to find out how exercise physiology for people with diabetes.  

How Exercise Can Help People with Diabetes

  1. Blood sugar management: Regular exercise can help manage blood sugar levels by increasing the body’s sensitivity to insulin. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When the body becomes less sensitive to insulin, blood sugar levels can rise, leading to diabetes. Exercise can help increase insulin sensitivity, allowing the body to better manage blood sugar levels.
  2. Weight management: Maintaining a healthy weight is important for people with diabetes. Exercise can help with weight management by burning calories and building muscle mass. Maintaining a healthy weight can help reduce the risk of complications associated with diabetes, such as heart disease, stroke, and nerve damage.
  3. Cardiovascular health: People with diabetes are at an increased risk of developing cardiovascular disease. Exercise can help reduce this risk by improving cardiovascular health. Regular exercise can help lower blood pressure, reduce cholesterol levels, and improve circulation, all of which can help reduce the risk of cardiovascular disease.

Using an Exercise Physiologist to Help Manage Diabetes

An exercise physiologist is a healthcare professional who specialises in the study of how the body responds to exercise. They can work with people with diabetes to develop personalised exercise plans that are tailored to their individual needs and goals. An exercise physiologist can help people with diabetes by:
  1. Assessing fitness levels: An exercise physiologist can assess an individual’s fitness levels and develop a personalised exercise plan that takes into account their current fitness levels, medical history, and any complications associated with diabetes.
  2. Providing guidance and support: An exercise physiologist can provide guidance and support throughout the exercise program. They can help people with diabetes stay motivated and on track with their exercise goals.
  3. Monitoring progress: An exercise physiologist can monitor progress and make adjustments to the exercise plan as needed. This can help ensure that the exercise plan is effective and safe for the individual with diabetes.
Exercise can be a powerful tool for managing diabetes. Regular exercise can help manage blood sugar levels, improve cardiovascular health, and reduce the risk of complications associated with diabetes. An exercise physiologist can provide guidance and support to help people with diabetes develop personalised exercise plans that are safe and effective.  

How to get started with exercise

Starting an exercise routine can be daunting, especially if you’re feeling overwhelmed or unmotivated due to your diabetes. Here are some tips to help you get started:
  1. Talk to your healthcare provider: Before starting any exercise routine, it’s important to talk to your healthcare provider. They can help you determine what type of exercise is safe and appropriate for you, and can offer guidance on how to manage your diabetes during exercise.
  2. Start small: If you’re feeling overwhelmed, start with small, manageable goals. Even a short walk around the block can be a good place to start. Gradually increase the duration and intensity of your exercise routine over time.
  3. Find an exercise buddy: Having a friend or family member to exercise with can be a great source of motivation and accountability. You can also join a diabetes support group or exercise class to meet others who are also managing diabetes through exercise.
  4. Hire an exercise physiologist: An exercise physiologist can help you develop a safe and effective exercise plan that’s tailored to your individual needs and goals. They can also provide guidance and support to help you stay motivated and on track.
  5. Celebrate your successes: Don’t forget to celebrate your successes, no matter how small they may seem. Every step in the right direction is a victory, and acknowledging your progress can help keep you motivated and on track.
    By Daniel Thomson, Exercise Physiologist North Sydney    

References

  1. Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.
  2. Chudyk, A., Petrella, R. J., & Maly, M. R. (2011). Effects of exercise on cardiovascular risk factors in type 2 diabetes: a meta-analysis. Diabetes Care, 34(5), 1228-1237.
  3. American College of Sports Medicine. (2018). ACSM’s guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.

Ready, Set, Fun Run! Learn to Run and Crush Your Fun Run with these Physio Tips!

Posted on | by Ash Cooney
Think you can’t run? Think again! With these tips from Caitlan Skillicorn Senior Physiotherapist and the help of a physiotherapist, you can prepare for a run event and achieve your running goals safely and effectively. Whether you’re a beginner or just looking to improve your running, these tips will help you start your journey towards becoming a stronger and healthier runner. So don’t let your doubts hold you back – lace up your shoes and let’s get started!

Getting started 

Getting started with running can be an exciting but daunting task, especially if you are new to the sport. Here is a guide to help you get started and prepare for an event like a fun run or City to surf with the help of physiotherapy:

  1. Start Slowly: If you are new to running, it is important to start slowly and build up gradually. Begin with shorter distances, such as 2-3km runs, and increase your mileage by no more than 10% each week. This will help you avoid injury and build endurance gradually.

  2. Wear Proper Footwear: Wearing the right running shoes is important to reduce the risk of injury. Consult with a physiotherapist or a specialist running shoe store to find the right pair of shoes for your foot type and gait.

  3. Warm-Up and Stretch: A proper warm-up can help reduce the risk of injury and prepare your body for exercise. Start with some light stretching exercises, such as lunges, squats, and leg swings, and gradually increase the intensity of your warm-up.

  4. Follow a Training Plan: A structured training plan can help you build endurance and prepare for a long distance run. Consult with a physiotherapist to create a personalised training plan that takes into account your current fitness level, injury history, and other factors.

  5. Cross-Train: Cross-training can help you build overall fitness and reduce the risk of injury. Incorporate strength and flexibility exercises into your training routine to help prevent injury and improve performance.

  6. Monitor Your Progress: Keep track of your runs and monitor your progress. Use a GPS watch or smartphone app to track your distance, pace, and heart rate. This can help you stay motivated and make adjustments to your training plan as needed.

  7. Rest and Recover: Rest days are important to allow your body to recover from exercise and prevent overuse injuries. Make sure to include rest days in your training plan and prioritise good sleep and nutrition.

  8. Address Any Injuries: If you experience any pain or injuries during training, seek the advice of a physiotherapist. They can help you address the underlying issue and develop a treatment plan to get you back on track.

Common Injuries 

  Speaking of injuries, as with any physical activity, running can also carry a risk of injury, especially for those who are just starting out or increasing their mileage. Here are some of the most common injuries that runners may experience when starting to run longer distances:
  1. Shin Splints: This is a common overuse injury that occurs when the muscles and tendons surrounding the shin bone become inflamed. Shin splints are often caused by increasing mileage or intensity too quickly, and can be prevented by gradually increasing mileage and incorporating strength and flexibility exercises into your training routine.
  2. Plantar Fasciitis: This is an inflammation of the plantar fascia, a band of tissue that runs from the heel to the toes. Plantar fasciitis can cause sharp pain in the heel or arch of the foot, especially during the first steps after waking up or after sitting for a long time. This injury is often caused by overuse, improper footwear, or a lack of flexibility in the calf muscles.
  3. IT Band Syndrome: This is a common knee injury that occurs when the iliotibial (IT) band, a thick band of tissue that runs from the hip to the shin bone, becomes tight or inflamed. IT band syndrome can cause pain on the outside of the knee and is often caused by overuse or poor biomechanics.
  4. Runner’s Knee: This is a broad term that refers to several different types of knee pain, including patellofemoral pain syndrome and chondromalacia patella. Runner’s knee can cause pain around the kneecap and is often caused by overuse, poor biomechanics, or a lack of strength in the muscles surrounding the knee.
  5. Achilles Tendinitis: This is an inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Achilles tendinitis can cause pain and stiffness in the back of the heel and is often caused by overuse or a lack of flexibility in the calf muscles.
If you do experience an injury, it’s important to rest and seek physiotherapy treatment if necessary. With proper training and precautions, running can be a safe and rewarding form of exercise that can help you achieve your fitness goals.

With these tips, information and the help of a physiotherapist, you can prepare for a long distance or fun run and achieve your running goals safely and effectively.