Tag: north sydney

Effective Exercises for Shoulder Pain for Older Women

Posted on | by Ash Cooney
Shoulder pain for older women can become a real plight, but it’s not all bad news. Read on for advice on how to be free of shoulder pain.  

How to manage pain 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.
 

General Shoulder Pain Exercises

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.      
By Caitlan Skillicorn, Senior Physiotherapist
Woman doing Exercise

Treating Patellar Tendinosis in North Sydney with Effective Physiotherapy Techniques

Posted on | by Ash Cooney

By Caitlan Skillicorn, Senior Physiotherapist

Patellar tendinosis, also known as jumper’s knee, is a common condition that affects athletes, particularly those involved in jumping sports. It is characterized by pain and tenderness in the patellar tendon, which connects the kneecap to the shinbone. The condition is caused by repetitive stress and strain on the tendon, leading to microtears and degeneration. If left untreated, it can progress to a more severe form known as a patellar tendon tear. However, with the help of physiotherapy, patellar tendinosis can be effectively treated and managed.   Physiotherapy for patellar tendinosis typically involves a combination of exercise, manual therapy, and education. Here are some ways that physiotherapy can help:
  1. Relative rest and activity modification: Resting the affected knee and modifying activities that aggravate the condition is important to allow the tendon to heal. A physiotherapist can recommend alternative activities that are less stressful on the tendon and help to maintain cardiovascular fitness.
  2. Stretching and flexibility exercises: Tight muscles and a lack of flexibility can contribute to patellar tendinosis. A physiotherapist can recommend stretching exercises to improve flexibility and reduce tension on the tendon.
  3. Strengthening exercises: Strengthening exercises for the quadriceps and hamstring muscles can help to alleviate the load on the patellar tendon. Eccentric exercises, which involve lengthening the muscle while it contracts, have been shown to be particularly effective in treating patellar tendinosis.
  4. Manual therapy: Manual therapy techniques such as massage, myofascial release, and soft tissue mobilization can help to reduce pain and improve tissue mobility.
  5. Bio mechanical assessment and correction: A physiotherapist can assess the patient’s gait and movement patterns to identify any imbalances or abnormalities that may be contributing to the condition. Corrective exercises canthen be prescribed to improve biomechanics and reduce stress on the patellar tendon.
  6. Taping and bracing: Taping or bracing the knee can help to provide support and alleviate pain during activity temporarily during rehabilitation. A physiotherapist can recommend the appropriate taping or bracing technique based on the patient’s individual needs.
  7. Education: Educating patients on the causes and contributing factors of patellar tendinosis is an important aspect of treatment. A physiotherapist can provide guidance on proper warm-up and cool-down techniques, as well as advice on equipment and training methods that may reduce the risk of injury.
  Patellar tendinosis is a common condition that can be effectively treated with physiotherapy. Treatment typically involves a combination of rest, stretching and flexibility exercises, strengthening exercises, manual therapy, biomechanical assessment and correction, taping and bracing, and education. If you are experiencing pain or tenderness in your patellar tendon, seek the help of a qualified physiotherapist who can develop a personalized treatment plan to address your specific needs.

Building Strength and Conditioning: A Guide to Achieving Your Fitness Goals in North Sydney

Posted on | by Ash Cooney

Building Strength and Conditioning: A Guide to Achieving Your Fitness Goals in North Sydney

Strength and conditioning is a training approach that involves a combination of training modalities to improve strength, power, speed, and overall physical performance.
This type of training is predominantly utilised by athletes across various sports to enhance their performance and reduce their risk of injury. Nevertheless, strength and conditioning is not just for athletes; it can be beneficial for anyone looking to improve their overall health and fitness.
One of the key benefits of strength and conditioning is increased strength. Resistance training exercises, such as weight lifting and bodyweight exercises, help to increase muscle mass and improve muscular endurance. This can translate to improved performance in sports, along with daily activities, such as carrying groceries, lifting heavy objects, and completing household tasks. Another benefit of strength and conditioning is improved bone health. Resistance training can help to increase bone density and reduce the risk of osteoporosis and fractures, especially in women and older adults.
Strength and conditioning can also improve cardiovascular health. High-intensity exercises, such as sprinting, can improve cardiovascular fitness and reduce the risk of cardiovascular disease. Furthermore, strength and conditioning have been shown to release endorphins, which can improve mood, reduce stress and anxiety and improve mental health.
 
In conclusion, strength and conditioning is a training approach that can benefit anyone looking to improve their overall health and overall fitness levels. With increased strength, improved bone health, enhanced cardiovascular health, and better mental health, there are many reasons to start a strength and conditioning program.

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.

Train for FREE in 2023! January gym membership offer for new clients in North Sydney

Posted on | by Ash Cooney

Train for FREE in 2023! January gym membership offer for new clients in North Sydney.

Is this your year to tackle that health issue, that niggle, that “thing” that stops you from doing and being the person you want to be?   Are you ready to get started with a health journey that is flexible, fully customisable and offered in a place where you feel comfortable, supported and confident you will achieve your goals?   At Healthfix we offer so much more than your usual gym membership because we know how to achieve long term results. A team of experts working for you, all your rehabilitation, exercise and dietary needs in one place, options for 1:1 or small group training, proven structured programs such  as strength, weight loss or injury rehabilitation and full gym access: anything you are looking for we have you covered.   Our January promotion offers unbeatable value for new clients!  

Healthfix event – How to use a proactive healthcare approach to be your personal best at any age

Posted on | by Ash Cooney

You are invited!

Early in his career Sean identified that the health care approach of finding and focusing on problems was only leading to people feeling fear and limitations from conditions they were diagnosed with and being more reliant on therapists for maintenance care. He knew there was a better way and that involved getting people active in things they loved to do, using a team of experts with a common goal and empowering people to feel confident in both their ability and understanding of their bodies, were the solutions to achieve long term results.  Then came Healthfix 11 years ago in which Sean has built the systems and quality assurance to deliver these results to client’s time after time. Sean’s approach and vision have been sought by the wider community including NSWIS and various advisory boards.

We invite you to come and spend an evening with Sean to gain an understanding of how this approach can help you with a real result despite any injury or condition you experience.

An Evening with Sean Cooney

Healthfix Founder Sports titled Physiotherapist Manager Performance Health at NSW Institute of Sport UTS Physiotherapy Advisory Board Member Member of the Australian College of Physiotherapists

Topics we will cover include:
  • What is proactive health (health care vs sick care)
  • Why proactive health achieves superior results
  • Common heath conditions (including back pain, headaches, tendonitis)
  • How to be your personal best at any age

We look forward to seeing you there! To reserve your spot please rsvp to getfixed@healthfix.com.au

Mel Jeurgens

5 Quick Questions With Our Dietitian On Starting Your Diet Well!

Posted on | by Sean
Mel Juergens 5 quick questions

Written by Sean Cooney

Our dietitian Mel and I sat down to have a conversation about the early influx of GP and non GP referred patients that we tend to see in the months of January and February. Here’s some key take away points.

 

You say that a lot of people come into your consults after having visited their GP’s for blood work in the earlier months of the year, what do you think is behind this trend?

People seem to have that “New Year, new me” feeling. They’re wanting to start the new year fresh and kick start their health with an understanding of where they currently sit.

Why do they come to see a dietitian and what conditions are you seeing mostly?

Weight loss is a big one. Many have tried and failed at multiple diet fads or they’re after a long term solution and not a fad. They want to do it the right way.

For some they can feel it’s their last resort coming to see a diet professional. There’s a lot of confusing information out there online and they’re, well, confused. Others have regrettably tried the fad diets and failed to stick to it which has wound up resulting in weight gain as we now know research shows can often happen.

What else do you see at this time of year?

People with diabetes and cholesterol issues. Ultimately at this time of year there are just a lot of people wanting to focus on their health and they have the time to act as they haven’t got too busy at work just yet. They are in a better position to make time for their health.

How have dietetic patients presented post COIVD?

During COVID there seemed to be a lot of people just surviving, not necessarily thriving. Now there seems to be a different attitude. The people that I am seeing now are wanting to work on their health and get great, long term outcomes from learning good habit and diet behaviours.

What would one expect when seeing you?

What most might find surprising is that we only spend 10-15 minutes talking about what you’re eating. 40 minutes or more are spent on truly understanding the person and their dietary choices. We look to understand their upbringing around food, their family history and a lot about their work and life now. Once knowing their history and all the factors that will impact on their diet and food choices we begin to forge a plan around what is realistic for the person and where is the best place to start.

 

What else?

GP’s wanting to know more about how our dietetics department, with Mel and Ash, are helping with general and more speciality based diet clientele please get in contact. We are always happy to arrange a visit to our clinics, come and visit you or set up a time to get on the phone (as we know how busy you are!).
 

Setting Up For A Prosperous Year With Medicare’s Chronic Disease Management and Team Care Arrangement Initiatives

Posted on | by Sean

Medicare’s Chronic Disease Management

Medicare Chronic Disease Management
Written by Sean Cooney
 
With the chronic disease management and team care arrangements offering such a wide scope of practice for a wide variety of people, no two patients are really the same. But, of course, there are some key similarities.
 
Patients who see multiple allied health professionals on one referral
When the five sessions are spread across 2-3 practitioners we find that the first practitioners’ initial assessment is really important. The GP referral is so valuable at providing the history of the presenting illness or ailment and the goal setting section is instrumental. Where the patient decides to start the allied health care approach, ie which practitioner they see first, normally dictates the approach that they want to take.
For example, seeing a physio before the AEP may mean that there could be a level of fear avoidance behaviours that are present due to the length or severity (or both) of the patient’s condition. Seeing the AEP before the physio may mean that they’re more keen to get started with exercise and wanting to top up on education around their previous injury or refresh their self management strategies. Seeing the dietitian before an AEP or the physio may mean that they know that their food choices are impacting their ability or willingness to move. It can also mean that this is what they’ve identified as the best place to start forming better habits or routines around a healthy living – considering that we can eat 3-5 times per day whereas we might only exercise once.
 
5 sessions or more?
The premise of the CDM program being about setting goals and then setting a plan to achieve these goals means that we need to have an early conversation around how much they’re expecting to achieve in the 12 months that the sessions are valid. Some like to use their sessions and move straight onto the private healthfunds but for others they can only afford the 5 or only want the 5 sessions. When the person is requesting to continue beyond the 5 sessions, these initial sessions serve really well to get a thorough assessment of where the patient’s condition is at, how they have been managing, educate them on updates to evidenced based practice that are applicable to their condition and then getting started with a meaningful intervention. When the person is only wanting the 5 sessions from Medicare it is much more about educating on self management strategies and tools for reassessment from day 1. Patient’s can feel they didn’t get value out of the sessions if they’ve started on a plan of intervention that there wasn’t adequate follow up to reassess whether this was effective for them or not.
 
The value in a health spend
Working in CBD areas in North Sydney, sometimes the reliance on a Medicare subsidy isn’t so great which can bring into question one’s value on the contribution. I think it stills gives the opportunity to set the person up for success and moving towards a happier and healthier existence. The premise of the management plan, to have the GP integrating with allied health professionals, mandating that we communicate, including the use of objective measures, health care plan and goal setting with time frames is no doubt the structure that is required to deliver long term outcomes and reduce the “burden of disease”. If this gives a person the first taste of this approach, it can surely do no harm.   Whichever is the patient preferred approach to their healthcare, the program is awesome and can be so effective. We’re truly lucky to live in Australia. As long as expectations are clearly communicated and smart planning is discussed from the initial appointment then we can truly chip away year on year, helping the patient adopt good management strategies to manage their chronic conditions.
 
The new Healthfix Lifestyle Club inNorth Sydney

Flexibility and Fitness: Exploring Class Passes and Group Class Programs for Your Health Journey

Posted on | by Healthfix
In today’s fast-paced world, finding the time and motivation to prioritise our health and fitness can be a challenge. However, the key to a successful fitness journey often lies in flexibility. Healthfix understands the demands of your busy lifestyle and has introduced innovative solutions to make achieving your health goals more accessible and enjoyable than ever.
Let’s delve into the world of flexible training options, particularly Class Passes and Group Class Programs, and discover how they can revolutionise your approach to fitness.

The Power of Class Passes:

1. Flexibility in Scheduling:

One of the major benefits of Class Passes is the freedom to attend classes on your terms. With no rigid commitments, you have the flexibility to choose classes that align with your schedule. Whether you’re an early riser or a night owl, there’s always a class available to accommodate your preferences.

2. Cost-Effective:

Class Passes provide an economical approach to fitness, allowing you to pay for the classes you attend without committing to a long-term membership.

Group Class Programs:

1. Community and Support:

Embarking on a fitness journey can be daunting, but with Healthfix’s Group Class Programs, you’ll find a supportive community that shares your goals. Group classes foster a sense of camaraderie, making your workouts more enjoyable and motivating. The shared experience of pushing through challenges creates a supportive environment that enhances your commitment to a healthier lifestyle.

2. Structured Progression:

Structured Group Class Programs provide a systematic approach to fitness. Whether you’re a beginner or an experienced fitness enthusiast, these programs cater to all levels, ensuring a well-rounded and progressive training experience. Trained instructors guide you through each session, helping you perfect your form and achieve optimal results.

3. Accountability:

Consistency is key to any fitness journey, and Group Class Programs offer a built-in accountability system. Knowing that your fellow classmates and instructors expect to see you at each session can be a powerful motivator. This sense of accountability helps you stay committed and on track toward achieving your fitness goals. As you embark on your fitness journey with HealthFix’s Class Passes and Group Class Programs, remember this: flexibility is the key to sustainable health. The freedom to choose, the camaraderie of group classes, and the support of a community – these are not just fitness options; they’re your passport to a lifestyle that celebrates your well-being. So, why wait? Embrace the flexibility, savour the variety, and let HealthFix be your compass on this exhilarating adventure towards a healthier, happier you. Your fitness revolution begins now!