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20.02.24
Compression Therapy
What is it?
Normatec innovative technology uses dynamic air compression to efficiently mobilise fluid to advance your circulation and reduce muscle soreness
Normatecs’ patented Pulse technology uses biomimicry to replicate the natural muscle pumps and one way valves of the legs. Trust us, your legs will thank you.
During this session you also have access to the Normatec vibration rollers to level up your fascial release.
What are the benefits?
- Reduce inflammation and swelling
- Flush out lactic acid
- Increase circulation and lymphatic return
- Faster recovery from time from exercise
- Reduce pain and muscle soreness
- Enhances range of motion
PLUS
- Taking time out from your busy life – 30 minutes in our recovery zone will help you to chill out and destress
You also have access to normatec vibrating rollers in your session time
Contra-indications
- Deep Vein Thrombosis (DVT)
- Severe Atherosclerosis or Other Ischemic Vascular Diseases
- Acute Pulmonary Oedema
- Acute Fractures or Dislocations
- Open Wounds or Infections in the Area
- Dermatological Infections: Conditions like cellulitis or fungal infections could be spread or worsened by the compression.
20.02.24
SOT (Super Oxygen Therapy): LiveO2 elevates energy, health and performance with a simple 15 minute session.
What is it?
LiveO2 Advanced SOT uses Adaptive Contrast to switch between an oxygen rich and oxygen reduced air environment. This encourages maximum blood flow and oxygenation.
The technology allows you to instantly switch between oxygen concentrated air and oxygen depleted air. This allows you to get better results in less time.
The effects of training are a result of the combination of exertion and the switchable oxygen mixture. The exertion increases the natural processes that transport oxygen from the lungs to the tissue to increase the amount of oxygen in the cells. The results are the product of the physiological activation from the exercise and the amount of oxygen delivered to the tissue.
We offer 3 protocols:
- Detoxification / Whole body flush: This protocol flushes metabolic waste out of tissues, reduces inflammation, re-establishes oxygenation of problematic areas and boosts whole body oxygen saturation to facilitate healing and recovery.
- Performance: This is a High Intensity Interval Training (HIIT) protocol that is performance focused and designed to give maximal improvement to aerobic capacity. Intensity is key to this protocol and it should only be done once you are comfortable with the Whole Body Flush Protocol.
- Recover from respiratory Illness: Reduced oxygenation during a respiratory illness inhibits immunity, decreases energy and reduces healing. This protocol enhances oxygenation of the whole body and assists in return to full lung capacity.
With all our programs you will walk or run on the treadmill or cycle on the exercise bike as you breathe in oxygen. Normal air has an oxygen concentration of about 21%. You will alternate breathing in high oxygen (80+%) and low oxygen air (15%) Times vary depending on the protocol
The exercise gets the heart pumping, increases blood flow and drives oxygen deep into the capillaries and cells increasing levels of oxygen in both blood plasma and tissues. The low oxygen drives the body to make more red blood cells (this is what carries the oxygen in the blood) and expand the vascular network allowing the oxygen to rush into the body when breathing in high concentrate air.
Switching between oxygen saturation and oxygen deprivation stimulates these amazing benefits:
- Elevate energy / Recover from fatigue
- Reduce brain fog
- Enhance memory / brain health / mental clarity / and processing speed
- Boost energy, vitality and cell voltage
- Increase circulation / Reduce inflammation
- Detoxification
- Improve sleep
- Faster recovery and healing
- Fight illness
- Optimise immunity
- Increase performance
- Expediate recovery
- Assists Covid / Influenza recovery
Contra-indications?
- Untreated pneumothorax
- Recent acute cardiac event
- Unstable cardiovascular disease
- Acute systemic infection
Learn more here:
https://youtu.be/xAgptJF2IzI?si=530l-qK-4CmDlpVm
https://youtu.be/kCiz2w5ISdM?si=6Q7r3VtCK6QxeXkY
https://youtu.be/zlzK-51BC0o?si=UPgIc5wBWIewrf7p
https://youtu.be/S6zOujS9Wzs?si=Zqz0OhwEGn2aJGav
https://youtu.be/BsAE0tPpWys?si=yPcVV8OBns7MbVmd
https://youtu.be/ttDN6JEo7w8?si=7Ws-Kw5Z6sx3EO1l
https://youtu.be/Lwj64OZTijY?si=DZdsUrA-ohMNhpvu
06.02.24
In the spectrum of visible light, blue light is one of the most talked-about wavelengths due to its ubiquitous presence and significant impact on our health and environment. It is everywhere, from the sun’s rays to digital screens, LED lighting, and beyond. This article delves into what blue light is, its effects on health, and strategies for managing exposure to maintain well-being.
What is Blue Light?
Blue light is a portion of the visible light spectrum that can be seen by the human eye. It has a wavelength between approximately 380nm and 500nm, making it one of the shortest, highest-energy wavelengths. Sources of blue light include the sun, which is the primary natural source, and artificial sources like fluorescent and LED lighting, digital screens (TVs, computers, laptops, smartphones, and tablets), and electronic devices.
The Benefits of Blue Light
Blue light isn’t all bad; it has several beneficial effects, particularly during daylight hours. It boosts alertness, helps memory and cognitive function, and elevates mood. Moreover, it regulates the circadian rhythm — our natural wake and sleep cycle. Exposure to blue light during daytime hours helps maintain a healthy circadian rhythm, leading to better sleep patterns and improved daytime wakefulness.
Health Concerns Associated with Blue Light
Despite its benefits, excessive exposure to blue light, especially during evening hours, can have adverse health effects. The most notable concern is its impact on sleep. Blue light exposure in the evening can disrupt the circadian rhythm, making it harder to fall asleep and potentially diminishing sleep quality. This disruption is because blue light inhibits the production of melatonin, a hormone responsible for promoting sleep.
Additionally, there is evidence to suggest that prolonged exposure to blue light could lead to digital eye strain. Symptoms include dryness, irritation, difficulty focusing, and headaches, resulting from long periods spent looking at screens without adequate breaks.
Managing Blue Light Exposure
Given the pervasive nature of blue light and its potential impact on health, it’s important to manage exposure, especially in the hours leading up to bedtime. Here are some strategies:
• Use Blue Light Filters: Many devices now come with settings or apps that reduce blue light exposure in the evening hours. These filters can adjust the screen’s color temperature to reduce the amount of blue light emitted.
• Follow the 20-20-20 Rule: To combat eye strain, every 20 minutes spent using a screen, look at something 20 feet away for at least 20 seconds.
• Enhance Your Environment: Opt for warmer light sources in home and work environments during the evening. This change can help minimize blue light exposure outside of daylight hours.
• Wear Blue Light Blocking Glasses: These glasses can help filter out blue light from screens and indoor lighting, especially useful for those who spend a lot of time in front of screens or are sensitive to blue light.
• Increase Exposure to Natural Light During the Day: This can help keep your circadian rhythm in check, improving sleep and overall mood.
While blue light is a natural part of our environment, modern life has increased our exposure to it beyond daytime hours, potentially affecting our health. By understanding blue light and taking steps to manage its impact, we can mitigate the negative effects while still enjoying the benefits of our digital devices and modern lighting. Adopting a balanced approach to blue light exposure is key to maintaining our overall health and well-being.
04.02.24
Migraine is not just a headache; they are complex neurological events that can be profoundly influenced by stress. Understanding the interplay between stress, the nervous system, and migraines can unlock new pathways for management and relief. As a specialist headache physiotherapist, I've observed the critical role stress plays both as a trigger and a sensitiser of the nervous system, particularly concerning the vagus nerve's function. Let's delve into how stress affects this process and explore effective strategies for mitigation.
The Connection Between Stress, Migraine, and the Nervous System
Stress is a well-known trigger for migraine. It initiates a cascade of physiological responses in the body, activating the "fight or flight" system. This response, while useful in acute situations, can become detrimental when constantly engaged. Chronic stress can lead to a heightened sensitivity of the nervous system, making it more reactive to migraine triggers.
The vagus nerve, a key component of the parasympathetic nervous system (the body's "rest and digest" system), plays a significant role in this context. It acts as a counterbalance to the stress response. However, when stress is persistent, the function of the vagus nerve can be compromised, leading to an imbalance that favours a more sensitised and reactive nervous system.
How Stress Sensitises the Nervous System
Stress, especially when chronic, can lead to a state of heightened neurological sensitivity, known as central sensitisation. This state means that the nervous system becomes more likely to interpret various stimuli as threats, leading to an increased frequency and intensity of migraine attacks. The sensitised nervous system can amplify pain signals, making migraine more debilitating.
The Role of the Vagus Nerve
The vagus nerve is instrumental in moderating the body's stress response. It helps to control heart rate, reduce inflammation, and promote relaxation by stimulating the "rest and digest" response. When the vagus nerve's function is diminished due to stress, these regulatory mechanisms are less effective, potentially leading to an increased vulnerability to migraine.
Strategies for Managing Stress and Its Impact on Migraine
As a specialist headache physiotherapist, I advocate for a multifaceted approach to managing stress and its effects on migraine:
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Vagus Nerve Stimulation: Simple practices such as deep, slow breathing exercises, gentle yoga, and meditation can stimulate the vagus nerve, enhancing the body's relaxation response.
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Regular Physical Activity: Engaging in regular, moderate exercise can help reduce stress levels and decrease the sensitivity of the nervous system. Exercise also stimulates the release of endorphins, the body's natural painkillers.
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Mindfulness and Relaxation Techniques: Mindfulness meditation, progressive muscle relaxation, and guided imagery can help manage stress and reduce the frequency and severity of migraine by calming the nervous system.
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Lifestyle Modifications: Identifying and minimising exposure to known migraine triggers, ensuring regular sleep patterns, and maintaining a balanced diet can help manage stress and reduce migraine occurrences.
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Professional Support: Working with a specialist headache physiotherapist can provide tailored exercises and therapies designed to reduce muscle tension and correct postural issues that may contribute to migraine frequency.
Conclusion
Stress is a potent trigger and sensitiser for migraine, largely due to its impact on the nervous system and the vagus nerve's function. By adopting a holistic approach that includes physical therapies, lifestyle changes, and stress management techniques, individuals suffering from migraine can find significant relief. Embracing these strategies not only addresses the physiological aspects of migraine but also empowers individuals to take control of their stress and its impact on their health.
04.02.24
Today, we're exploring a topic that's close to our hearts—quite literally. We're talking about heart health and the important role physiotherapy plays in keeping your heart in great shape. You might be wondering, "Physiotherapy for the heart?" Yes, indeed! Let's dive into this topic in a way that's easy-going but filled with useful insights that could make a big difference in your life.
Understanding the Heart Issue
Firstly, it's crucial to recognize that heart disease is a major health concern globally, including here in Australia. It's one of the leading causes of death, but here's the silver lining: it's largely preventable. This is where physiotherapy comes into play, not just for rehabilitating injuries or managing chronic conditions, but also for preventative care, particularly for your heart.
The Role of Physiotherapy in Heart Health
1. Exercise Prescription: Regular, moderate-intensity exercise is one of the best gifts you can give your heart. Physiotherapists excel at creating exercise programs tailored to your fitness level and health goals, ensuring your heart gets the right kind of workout without pushing too hard.
2. Lifestyle Modification Advice: Physiotherapists take a holistic approach, offering advice on lifestyle changes that boost heart health. This includes becoming more active, managing stress effectively, and improving sleep habits.
3. Managing Chronic Conditions: For those dealing with hypertension, diabetes, or other conditions that can affect the heart, physiotherapists can help manage these issues with targeted exercises and education, thereby reducing heart disease risk.
4. Cardiac Rehabilitation: Post-heart event or surgery, physiotherapy is vital for cardiac rehabilitation. It helps safely increase physical activity levels and supports a heart-healthy recovery.
Practical Tips for Heart Health
- Stay Active: Aim for at least 30 minutes of moderate-intensity exercise on most days. Whether it’s a walk, swim, cycle, or a customized exercise plan from your physio, movement is crucial.
- Eat Well: Opt for a diet rich in vegetables, fruits, whole grains, and lean proteins. It’s good for your heart and overall health.
- Manage Stress: Finding effective ways to reduce stress is important for heart health. Practices like mindfulness, yoga, or simple deep breathing exercises can help.
- Quit Smoking: Smoking is harmful to your heart. If quitting is a challenge, there are many resources available to support you.
- Regular Health Checks: Keeping up with check-ups can detect potential heart health issues early. Regular visits to your doctor and physiotherapist are advisable.
That's our overview of how physiotherapy, along with some lifestyle adjustments, can significantly benefit your heart health. It’s about taking proactive steps to ensure your heart stays healthy for as long as possible. Remember, starting small can lead to big changes, and it’s never too late to begin.
If you have questions or need assistance getting started on a heart-healthy path, feel free to reach out. We’re here to support your journey toward a healthier heart.
Here’s to your health!
01.02.24
Shockwave Therapy is a non-invasive, state-of-the-art treatment that utilizes acoustic waves to stimulate healing and promote tissue regeneration. It's a safe and effective alternative for those seeking relief from musculoskeletal conditions.
How Does it Work?
The therapy works by delivering high-energy acoustic waves to targeted areas, triggering increased blood circulation, cellular repair, and the release of growth factors. This process accelerates the body's natural healing mechanisms.
Shock Wave Therapy causes these specific responses to the tissue including:
Physical Response – shock waves hit the tissue and generate positive pressure waves Chemical Response – the pressure waves mechanically stimulate biochemical reactions that cause our cells to become activated
Biological Response – the cells receive instructions to stimulate remodeling of blood vessels, reduction of inflammation molecules and the stimulation of new and healthy tissue (muscles, ligaments and tendons)
Recent research has shown Shockwave therapy to stimulate mesenchymal stem cell (MSCs) growth
Benefits of Shockwave Therapy:
Pain Reduction: Experience quick and long-lasting pain relief. Anti-inflammatory action
Improved Function: Enhance mobility and restore function. Accelerated Healing: Stimulate tissue repair and regeneration. Improved blood circulation
Activates stem cells
Non-Invasive: Say goodbye to surgery and long recovery times.
Conditions Treated:
Shockwave Therapy effectively addresses various musculoskeletal conditions, including:
Plantar Fasciitis
Tennis/Golfer's Elbow
Frozen Shoulder
Achilles Tendinopathy
Gluteal tendinopathies
Calcific Tendonitis (supraspinatus tendon, etc.) Patellar Tendinosis (Jumper’s Knee) Morton’s Neuroma
Chronic Stress/Non-union Fractures
And more!
01.02.24
Physiotherapy goes beyond rehabilitation; it's about empowering individuals to embrace their golden years with vitality and resilience. In this guide, we'll not only share insights tailored to those aged 50 and beyond but also provide practical tips that can be implemented immediately to ensure continued mobility and well-being.
- Physical Activity:
- Take Home Tip: Start with a daily 15-minute walk and gradually increase duration. Incorporate bodyweight exercises like squats and lunges for strength. Remember, consistency is key.
- Balance:
- Take Home Tip: Practice balance exercises during daily activities, like standing on one leg while brushing your teeth. Engage in activities that involve reaching, bending, and twisting to enhance coordination.
- Cultivate Conscious Posture:
- Take Home Tip: Set a reminder to check your posture every hour. Visualize a string pulling you up from the top of your head.
- Manage Chronic Pain:
- Take Home Tip: Don't put up with pain - we can help you.
- Incorporate deep breathing exercises during moments of discomfort to promote relaxation.
- Bone-Boosting Nutrition:
- Take Home Tip: Include dairy, leafy greens, and fortified foods in your diet. .
- Hydration = Tissue Health:
- Take Home Tip: Keep a water bottle within reach and aim for at least 8 glasses a day. Infuse water with fruits for added flavor and extra nutrients.
- Balancing Exercise with Recovery:
- Take Home Tip: Perform a gentle cool-down routine after activities, such as stretching major muscle groups.
- Prioritize 7-9 hours of quality sleep each night.
As physiotherapists, our commitment is to provide actionable advice that you can implement immediately. From incorporating short walks to maintaining proper posture and nurturing joint health, these take-home tips are simple yet impactful. Remember, the journey to optimal health after 50 is built on consistent, manageable steps. By embracing these practical tips, you're taking proactive measures towards a future of enduring mobility and well-being.
We are always here to help!
Hamstring strains are an annoying part of life that a lot of sports people will have at some point throughout their time playing competitive or recreational sports. They are the most common muscular injury in AFL, soccer, American football and Track & field, and account for a large amount of time spent on the side-lines. Because of this there has been a lot of research into ways to reduce the risk of hamstring strain injuries from occurring in the first place. To understand how to reduce the risk, we first need to understand the risk factors.
Some of the major risk factors will make a lot of sense;
- previous hamstring injury
- poor strength in the hamstrings
- fatigue
- sporting moments where there is large load through a hamstring that is already on stretch (ie heel strike of the foot in a full sprint or landing from a jump with a relatively straight knee and bent hip).
Some of the other risk factors may not make a lot of sense without explanation, these being;
- Imbalance in muscular strength from leg to leg of >20% puts you at 3.4x the risk of having a hamstring strain within the next season.
- Having short biceps femoris fascicle length puts you at a 4x increased risk.
To understand what this means, you need a little bit of background information about the anatomy of the hamstrings and the architecture of a muscle. The Hamstrings are a group of three muscles in the back of your leg which are called your semimembranosis & semitendinosis (the two towards the middle of your leg), and the biceps femoris (outer one). A muscle is made up of a whole heap of different layers of fibres, that are arranged like the picture below. The fascicle is the functional bundle of individual fibres that all contract together, and to gain the most power out of our muscles the fascicles all need to contract together. Now as I said above, having a short fascicle length is something that has been proven to put you at an increased risk of hamstring injuries, and luckily enough the researchers have found ways that we can address this change and thus reduce our risk.
The overall mantra of avoiding hamstring strain injuries and creating sports proof hamstring muscles is LONG & STRONG. This means equally strong muscles in each leg, and long fascicles in our muscles. With this mantra in mind, we can address the majority of the risk factors for having a hamstring strain in the first place.
STRONG – as you see in the risk factors above, poor strength & strength asymmetry from side to side are two big modifiable risk factors for hamstring injuries. So obviously then we need to be doing hamstring strength training to reduce our risk. The less obvious thing then is what type of strengthening. Research has shown that by doing concentric hamstring training (muscle shortening while it contracts) we are definitely able to increase our peak force output from the hamstring muscles (strength) however this has also been shown to reduce the length of our biceps femoris fascicles, which is working against our LONG & STRONG mantra.
LONG – our fascicle length is actually something that we are able to change. The way that we do this is via repeated eccentric muscle contractions (contracting and lengthening at the same time). Research has shown that we are able to lengthen our fascicles with loaded eccentric exercise, and luckily enough for us this is also addressing the strength part of our mantra. The only catch here is that positive changes in fascicle length can be made in a four-week eccentric training program, but with a further four weeks deload, where we don’t continue with our eccentric strength training our fascicle length is back to where it started. The frequency of eccentric training needs to be at least weekly to maintain the changes in fascicle length.
So, the obvious question now is – HOW DO I DO IT?
There are plenty of different eccentric focused hamstring exercises that are at different levels of difficulty. Some of these include;
- Glute bridge hamstring sliders
- Stiff leg deadlifts/ Romanian deadlifts
- Single leg Romanian deadlifts
- Nordic Hamstring curls (very difficult)
The exact exercises used doesn’t seem to play a big factor in the outcomes of the training, as long as the individual is putting a load through their hamstrings that is close to their upper limit of muscular capacity. This means that someone weaker can achieve similar results from including glute bridge hamstring sliders as someone stronger can achieve from including Nordic Hamstring curls. As long as you are working on moving towards more load in the exercises, you are doing your best to reduce risk of hamstring strains.
MAJOR TAKE HOME MESSAGES
- Remember the mantra LONG & STRONG
- Train your hamstrings eccentrically to address risk factors
- Continue to eccentrically train your hamstrings once per week to maintain the changes in muscle architecture.
Good luck with building those sports proof hamstrings!
Exercise can reduce progression and side effects of type 2 diabetes by:
• Improving glycaemic (blood glucose) control
• Increasing insulin sensitivity for up to 72 hours post exercise
• Resistance exercise increases muscle mass which becomes glucose storage space
• Weight loss
• Decreasing blood pressure
• Improving self confidence
• Improving cardiac function
• Decreasing depression
• Improving muscle strength, flexibility and balance
Type of exercise
• Incidental exercise: walking to work, taking the stairs etc
• Low to moderate intensity: walking, exercise bike, swimming, water aerobics etc
How much exercise
• 30 min to 1 hour of low to moderate intensity exercise daily (i.e.- you are still able to hold a conversation but may be a little breathless). Minimum amount of exercise should be 150 min / week (3x30) at 50-70% of maximum heart rate.
• Avoid resting for more than 2 days in a row
• 8-10 resistance exercises exercising all the major muscle groups should be performed twice a week.
Your Physiotherapist will recommend a personalized program for you to start with and progress every month or as needed.
Do not exercise if you are unwell,
PLEASE SEEK THE ADVICE OF YOUR GP BEFORE COMMENCING EXERCISERemedial massage and its effect on Low back pain
Low back pain is an extremely common symptom for many people, affecting up to 85% of the population at some point in their lives.
Low back pain (LBP) can be a complicated issue, yet it can also be a rather simple biomechanical fault of imbalances in the hips.
Muscle Imbalances:
A frequent cause of LBP is due to muscle imbalances. Remedial massage therapists can treat these imbalances between muscles of the hips, legs and back, which play a major role in LBP. For example weakness/under activity of the muscles at the back or side of the hip, like Gluteus Maximus or the hip abductor muscles, can cause muscles in the front of the hip like Psoas Major, to over activate and potentially pull the lumbar vertebrae and sacrum out of alignment. This misalignment can soon cause twinges or pain in the lower back and put the lumbar area at greater risk of more serious injuries if not treated.
Myofascial trigger Points:
Another cause of LBP are the presence of Myofascial trigger points. These can arise in muscles for a variety of reasons; muscle overactivity, underactivity or as mentioned above can be caused by muscle imbalances. Common active Myofascial trigger points found to be associated to LBP are in muscles like Quadratus Lumborum, Psoas Major, Multifidi and the Gluteal muscles. Trigger points prevent nutrient flow and inhibit muscle function, which can lead to faulty movement patterns and pain. Remedial massage therapists can treat trigger points, bringing health back into muscles, relieving pain.
Remedial massage therapy has been shown through studies to be extremely beneficial for patients with low back pain, especially when treatment is combined with exercises and education.
Remedial massage can be used as part of a multi-disciplinary approach accompanied with modalities such as physiotherapy, yoga or osteopathy, or as an effective stand-alone therapy.
No one wants to live with low back pain. Let your closest remedial massage therapist help you today so you can enjoy the activities you love!
6676 4000
