Tag: north sydney

new year challenge

Join our New Year Challenge!

Posted on | by Sarah Burns

Are you ready to embark on a transformative journey to a healthier, stronger, and revitalised version of yourself? Healthfix is delighted to introduce the New Year Challenge, our 8-Week Reboot.

The Reboot is a powerful program designed to cater to diverse health needs and transform your fitness in 2024 starting 5th February. So what do you get as part of the Reboot Challenge?   Diverse Class Styles  
  • Restore (Physio Rehab) Classes:
    • For those in the restore phase, our physio-led classes provide a supportive environment for rehabilitation. Tailored exercises and careful guidance ensure a safe and effective recovery.
 
  • Base (Exercise Physiology) Classes:
    • Participants working on building a strong fitness foundation will benefit from our exercise physiology classes. These sessions focus on personalised programs that lay the groundwork for enduring health.
 
  • Perform (Personal Training) Classes:
    • Individuals in the perform phase, aspiring for peak performance, will thrive in our personal training classes. Expert trainers will push your limits and help you achieve your fitness goals.
    Specialist Therapists  
  • Physiotherapists
    • Our Physiotherapists specialise in musculoskeletal health. They play a crucial role in our restore classes, ensuring participants recover safely and effectively.
 
  • Exercise Physiologists
    • Our Exercise Physiologists are dedicated to optimising your base fitness. They work closely with participants in the base classes, tailoring programs to individual needs and goals.
 
  • Personal Trainers
    • Our Personal Trainers bring expertise to the perform phase. They design challenging yet achievable workouts that push you towards your peak fitness potential.
  Check out more about our trainers on our Integrated Team page.    

And there’s more…

 
  • Expert-Designed Programs
    • Each program is carefully crafted to ensure safety and effectiveness, allowing you to progress at your own pace. Whether you’re recovering from an injury, focusing on foundational fitness, or aiming for peak performance, the Reboot Challenge is crafted to meet you where you are.
 
  • Realignment Support
    • The Reboot Challenge isn’t just about workouts. It’s about establishing habits that will set you up for success, with guidance from our skilled therapists.
 
  • Community Connection:
    • Join a supportive and connected community of individuals committed to achieving their health and fitness goals.

How to Get Involved

 
  • New Clients: Drop in and see us at 53 Walker Street, North Sydney, or give us a call on 02 8065 0446 or email us at getfixed@healthfix.com.au. We’d love to help you start your fitness journey for 2024, so get in touch for all the details of this limited time offer, starting 5th February for 8 weeks.
 
  • Existing Clients: Next time you are in the gym sign up at Reception, with your Healthfix trainer or therapist, or using one of the many sign-up sheets on the notice boards. There are prizes to be had for those attending the most classes during the 8 week period starting 5th February so don’t delay in signing up!
     

Don’t Let Anything Hold You Back

Healthfix understands that injuries or health concerns can be barriers to fitness. Our diverse team of therapists and trainers are here to guide you through the challenge, adapting workouts to suit your needs and ensure a positive and empowering experience.    

Ready to Reboot?

If you are excited about the prospect of realigning your health and fitness goals in 2024 then join us for the 8-Week Reboot Challenge, starting on February 5th, where diversity meets inclusivity, and let’s make this year your healthiest yet!
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

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

Posted on | by Ash Cooney

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

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

Understanding Diabetes

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

Identifying Risk Factors

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

The Power of Lifestyle Modifications

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

Advancements in Diabetes Treatments and Technologies

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

Empowering Individuals to Thrive

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

Achieving Optimal Recovery: Physio Rehab for ACL Injuries

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

The Challenge of ACL Rehabilitation

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

Fixed-Fee Rehab Programs: The Solution

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

Importance of High-Frequency Therapy

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

Comprehensive Rehabilitation for Long-Term Success

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

Creating Motivation through Education, Goal-Setting, and Testing

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

Conclusion

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

References

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

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.