Tag: health and wellness

Strength Unleashed: Riding the Fitness Wave in Australia’s 2024 Health Revolution

Posted on | by Ash Cooney
By Bladen Baird, Head Strength and Conditioning Coach Healthfix North Sydney
 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, strength training has 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 chiseled 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 vigor.

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 of strength training 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.

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
Yoga is a great option for low impact flexibility

Low Impact and Recovery Exercises

Posted on | by Ash Cooney

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

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 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 savor 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 savor 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?

Embracing Change: The Transformative Journey of Health and Wellness Coaching

Posted on | by Ash Cooney
by Ash Cooney, Healthfix Director and Health and Wellness Coach   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 behaviors 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.

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

Exploring the Power of Integrated Healthcare: Healthfix’s Approach and Success Factors

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 integrated healthcare, 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 integrated healthcare:
  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.   Integrated healthcare is a transformative model that prioritises collaboration, patient-centred care, and preventive focus.   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.

Healthy Hips: Tips for Managing and Relieving Common Injuries and Conditions

Posted on | by Ash Cooney
Caitlan Skillicorn, APA Titled Sport and Exercise Physiotherapist, Healthfix North Sydney 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.

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!

Keep Moving with Exercise Physiology: Managing Osteoarthritis Pain

Posted on | by Ash Cooney
By Jonathon Chellas, Senior Exercise Physiologist at North Sydney

What is osteoarthritis?

Osteoarthritis is a common chronic disorder of the joints and mainly affects older adults. In healthy joints, cartilage covers the surface of the joint and helps to absorb shock and allows for smooth movement. With osteoarthritis, there is degeneration of the cartilage leading to stiffness, pain, and limited mobility. The most common joints affected by arthritis are the hips, knees, big toes, spine and hands. Interestingly there is a poor correlation between the severity of the condition based on imaging compared with people’s perceived pain levels. Exercise Physiologist’s can help individuals with osteoarthritis keep active and manage their symptoms. In this blog, we will discuss the benefits of exercise physiology for osteoarthritis and how it can help you maintain a healthy and active lifestyle.  

How can exercise physiology help with OA symptoms?

Exercise physiology is the scientific study of the physiological and metabolic responses to physical activity. In the context of osteoarthritis, exercise physiology focuses on developing exercise programs that are safe and effective for individuals with joint pain and limited mobility. The goal of exercise physiology for osteoarthritis is to improve strength, joint function, reduce pain, and enhance overall physical fitness.

Exercise physiology for osteoarthritis is a holistic approach that takes into account an individual’s unique needs and limitations. The exercise program may include a combination of aerobic exercise, strength training, and flexibility exercises, tailored to each person’s specific needs. Some of the benefits of exercise physiology for osteoarthritis:

  1. Reduced Joint Pain: Exercise can help reduce joint pain by improving joint mobility, reducing inflammation, and strengthening the muscles around the joint.
  2. Improved Joint Function: Exercise can improve joint function by increasing range of motion, reducing stiffness, and improving balance and coordination.
  3. Increased Muscle Strength: Exercise can help increase muscle strength, which can help support the joints and improve overall physical function.
  4. Weight Management: Exercise can help with weight management, which can reduce the stress on the joints and improve overall health.
  5. Improved Mental Health: Exercise can have a positive impact on mental health, reducing stress, anxiety, and depression, which are common in individuals with osteoarthritis.

Exercise physiology for osteoarthritis is a safe and effective way to manage joint pain and maintain an active lifestyle. However, it is important to consult with a qualified exercise physiologist before starting an exercise program. They can help develop an exercise plan that is tailored to your individual needs and limitations and ensure that you exercise safely and effectively.

Exercise physiology for osteoarthritis can help individuals manage joint pain, improve joint function, increase muscle strength, and maintain a healthy and active lifestyle. With the help of a qualified exercise physiologist, individuals with osteoarthritis can develop a safe and effective exercise program that is tailored to their unique needs and limitations. Exercise may be challenging at first, but with perseverance, individuals with osteoarthritis can experience the benefits of exercise and improve their overall quality of life.

References
  1. Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M., & Bennell, K. L. (2015). Exercise for osteoarthritis of the knee: a Cochrane systematic review. British journal of sports medicine, 49(24), 1554-1557
  2. Brosseau, L., Taki, J., Desjardins, B., Thevenot, O., Fransen, M., Wells, G. A., … & Toupin-April, K. (2015). The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis: Part one: Introduction, and mind-body exercise programs. Clinical rehabilitation, 29(11), 1061-1075.
  3. Uthman, O. A., van der Windt, D. A., Jordan, J. L., Dziedzic, K. S., Healey, E. L., & Peat, G. M. (2014). Exercise for lower limb osteoarthritis: systematic review incorporating trial sequential analysis and network meta-analysis. Bmj, 348, f5555.
  4. Porcheret, M., Jordan, K., Jinks, C., Croft, P., & Bedson, J. (2010). Primary care treatment of knee pain—a survey in older adults. Rheumatology, 49(11), 2214-2220.

Physio Advice: Effective Exercises for Shoulder Pain for women over 50

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist

Shoulder pain and how to manage with physiotherapy

As women age, shoulder pain can become a more common occurrence. Whether it is due to hormone-related changes or simply wear and tear from years of use, there are several things that women over 50 can do to alleviate their shoulder pain and get back to their normal activities. Here are some physiotherapy tips tailored to women over 50 for treating shoulder pain:
  1. Relative rest: It’s important to rest the affected area and avoid any activities that cause pain or discomfort. Women over 50 should be especially careful with lifting heavy objects or performing overhead activities that may exacerbate shoulder pain.
  2. Ice or Heat: Applying ice or heat to the affected area can help to alleviate pain and discomfort. Women over 50 should be mindful of any skin changes or decreased sensation that may occur with age, and apply ice or heat for shorter periods of time or with a protective barrier.
  3. Shoulder Exercises: Specific shoulder exercises can help to strengthen the muscles around the joint and improve range of motion. Women over 50 may benefit from exercises that focus on improving posture and balance as well as strengthening the rotator cuff muscles.
  4. Posture Correction: Poor posture can contribute to shoulder pain. A physiotherapist can assess your posture and recommend exercises to help correct any imbalances that may be contributing to your pain. Women over 50 may be especially prone to developing kyphosis (rounded shoulders) and may need exercises to address this issue.
  5. Manual Therapy: Manual therapy techniques such as massage and mobilisation can help to relieve pain and improve range of motion. These techniques should only be performed by a qualified physiotherapist.
  6. Anti-inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) can help to reduce pain and inflammation in the shoulder. Women over 50 should be cautious with taking medications and only use them under the guidance of a healthcare professional and should only be used for short periods.

Exercises for Shoulder Pain – general advice

One of the best ways to do this is through targeted exercises that strengthen and stretch the muscles surrounding the shoulder joint. Your physiotherapist can work with you to create a personalised exercise plan that addresses your unique needs and goals. Some exercises that may be beneficial for shoulder pain include:
  1. Shoulder blade squeeze: Sit or stand up straight, then pull your shoulder blades together and hold for five seconds. Release and repeat 10-15 times.
  2. Wall push-up: Stand facing a wall with your arms extended at shoulder height, then slowly bend your elbows to lower your body towards the wall. Push back up to the starting position and repeat 10-15 times.
  3. Resistance band rotations: Hold a resistance band with both hands and raise your arms to shoulder height. Rotate your arms to the right and left, keeping your elbows straight, and repeat 10-15 times.
  4. Sleeper stretch: Lie on your side with your affected arm resting on a pillow at shoulder height. Gently press your affected hand towards the bed, stretching your shoulder, and hold for 15-30 seconds. Repeat 2-3 times on each side.
These exercises, along with others recommended by your physiotherapist, can help alleviate shoulder pain and improve mobility. If you’re experiencing shoulder pain in North Sydney, don’t hesitate to seek the advice of a physiotherapist to get started on the path to pain-free movement.  

Transform Your Fitness Journey: A Comprehensive Guide on How to Choose the Perfect Personal Trainer (PT) in North Sydney

Posted on | by Ash Cooney

Are you looking to improve your health and achieve your fitness goals?

Consider hiring a personal trainer in North Sydney. A personal trainer can help create a training program with you that is tailored to your individual goals and needs; while providing you with the motivation and accountability, you need to stay on track.
One of the biggest benefits of working with a personal trainer is the expertise and knowledge they bring to the table. A good personal trainer will have a deep understanding of exercise physiology and how the body works, and they will be able to help create a training program with you that maximises your results while minimising your risk of injury.
Another benefit of working with a personal trainer is the accountability they provide. By scheduling regular training sessions, you will be more likely to stick to your program and make progress towards your goals. Your trainer will also be there to provide guidance and support along the way, helping you stay motivated and on track.
If you’re looking for a personal trainer in North Sydney, there are plenty of options to choose from. Be sure to do your research and find a trainer who has experience working with clients who have similar goals and needs as you. A good trainer will also be able to provide references and testimonials from past clients, so you can feel confident in your decision.
Don’t let a lack of motivation or knowledge hold you back from improving your health and achieving your fitness goals. Hire a personal trainer in North Sydney and take the first step towards a healthier, happier you.
If you are ready to start your fitness journey today, check out our experienced team.