News, Updates and Insights



Keeping your muscles healthy

Nutrition and Exercise are the keys to healthy aging. For us to exercise into our later years our muscles need to be healthy. We start to loose muscle mass after our 40’s, and the only way to maintain our muscle muscle mass

is through diet and exercise.

Why are healthy muscles important ?

Healthy muscles allow you to move freely and help to make your body strong. They help to keep your joints in good shape. As we age if the muscles around our joints are strong we are less likely to have injuries and they help to keep your balance which will stop you falling or slipping over.The heart is also a muscle , so keeping all our muscles healthy is very important.

How to keep muscles healthy

* Strength Training : Working out with weights, or something that creates body weight resistance 2-3 times per week

* Stretching : your muscles need to be stretched regularly to keep them in good shape. Always stretch your muscles gently and after every workout or exercising. Yoga is a perfect activity for both strengthening & stretching.

* Diet : your muscles are made up of at least 70% water so stay well hydrated. Muscles need water ,protein, vitamins, minerals and carbohyrdrates and healthy fats to function properly so a well balanced eating plan needs to be followed.

In summary it goes back to the same advice as in many of our other bolgs and that is a ‘healthy lifestyle’, exercise and nutrition.

Holistic Physio Fitness is a great place to get that advice. We can help you devise an eating plan and an exercise routine that will maintain healthy muscles. Our fully equiped Gym and Pilates room are here to give you the tools you need to strengthen those muscles .

Call Holistic Physio Fitness to talk either Andrew or Craig about muscle strengthening , stretching or nutrition on (02) 9999-6666


Regular Exercise & Depression

Think about this :

When you exercise regularly

1. your energy levels increase

2.Your sleep can improve

3. You are distracted from everyday worries and problems

4. When exercising in a group setting there is a sense of social support and being part of something.

5. You are taking charge of your own health and where this can lead you to.

6. It gives a sense of purpose & accomplishment.

7. In turn, regular exercise will then build self esteem and control.


How much Exercise is enough ?

Not all depression can be treated simply with exercise . However numerous studies have found that regular exercise is a very effective way

of treating many forms of depression and anxiety.

* 30 minutes of moderate exercise most days of the week .Not all this time has to be done at once, it can be broken up into 10 minute intervals with different activities making up the 30 minutes.

* Making everyday activity part of your day, eg : cleaning the house, walking the stairs instead of taking the lift at work, gardening. These all add to keeping your body and mind active .


What type of Regular Exercise is best ?

There are 2 types of exercise that are beneficial :

1. Weight bearing ie: resistance & strength training

2. Aerobic ie : cycling, walking jogging.

It all depends on what interests the individual,lets face it if you can enjoy it thats a good start !

Holistic Physio Fitness are qualified to help you find what you enjoy, what interests you and what your body & mind need to make that difference physically and mentally.


Why Exercise for Depression ?

Exercise increases the mood – lifting properties in our brain called endorphins and increases serotonin which regulates mood,sleep, libido and appetite.

This is what helps our bodies & minds become balanced ,calm and rested.

Holistic Physio Fitness can help , please call us on 9999-6666









What are Goji Berries

Goji Berries are an antioxidant food and like other antioxidant foods they have an important role within our bodies. Antioxidants keep us healthy by preventing disease and promoting good nutrition. Foods that are rich in antioxidants can assist in helping us slim down and maintain a healthy weight.

An example of other foods high in antioxidants are :

* Green Vegetable

* Grains

* Carrots

* Berries

* Legumes

* Green Tea

These foods being rich in antioxidants can help protect our bodies from ‘free radicals’ which are a by product of calories being converted to energy.

Weight Loss & Antioxidants

There are many theories and diets for weight loss ,the only proven recipe is to burn more calories than you consume each day.

Goji berries and antioxidant rich foods ,along with a balanced eating plan of fruits ,vegetables, healthy proteins, good oils , whole grains and regular exercise will help achieve your weight loss goals.

Any goals you set must be realistic , here at Holistic Physio Fitness our Physiotherapists / Exercise Physiologists are fully qualified to work with you to help organise your weight loss, eating and exercise plan.

Not only can we educate and advise on nutrition , we also have a fully equipped gym and pilates room to assist with your exercise routine.

There is no magic or miracles in weight loss, it is simply a matter of education, planning and preparation ( and some hard work).

Holistic Physio Fitness will help you through the process and set you on a path for a life style of nutrition, health and fitness.

Call us on 9999-6666 or email [email protected]



What is a Rotator Cuff injury

A Rotator Cuff Injury usually occurs from repetitive overhead arm motions that we do in sport , our jobs, or even working around the house and garden.The Rotator Cuff is the Muscles and Tendons that surround the shoulder joint. There are a variety of ways that the tendons and muscles within the rotator cuff can be damaged . Damage can occur from an acute injury (for example from a fall or accident), from chronic overuse (like throwing a ball or lifting), or from gradual degeneration of the muscle and tendon that can occur with aging.

* Acute Rotator cuff tear

* Cronic tear


Symptoms of Rotator Cuff injury

Symptoms of a rotator cuff injury are due to inflammation and the pain associated with this type of injury can be;

* A dull ache in the shoulder

*If you lie on the affected shoulder , disturbed sleep

*Difficulty lifting arm above head and behind back

* Weakness of the arm


Treatment of Rotator Cuff injuries

Treatment of these injuries can be in the form of physical therapy exercises that will strengthen the muscles around the shoulder and give added flexibility,painkillers and occasionally steroid injections.

Surgery is an option but usually for severe cases after exhausting all other treatments.


Physiotherapy for Rotator Cuff Injury

Research has shown that physiotherapy to manage a shoulder injury is usually very successful. There are many ways in which physiotherapy can assist, treatment may comprise of ;

* soft tissue massage

*Joint mobilization

* ice or heat treatment

* progressive exercises to improve flexibility & strength

* technique correction

* postural correction

* anti-inflammatory advice

Holistic Physio Fitness will always give a thorough and objective diagnosis after an examination before any treatment is given and suggest further investigations  such as

MRI or Ultrasound to confirm a diagnosis if needed.

If this sounds like an injury you may have the Holistic Physio Fitness  phone number is  (02) 9999-6666, please call to make an appointment with either Andrew or Craig who will take the time to

talk with you about your injury and find the best possible treatment to achieve the optimum outcome.



Testimonials for Holistic Physio Fitness

Below are just some of our most recent testimonials from happy patients

“I had a grade 2 MCL injury and not only was I incredibly happy with the treatment, what really set these guys apart is the tailored program to not only help me recover, but to get me back to my sport (in this case Brazilian Jiu Jitsu and Mixed Martial Arts) better than before. Andrew tailored a weight and exercise program to my needs and limitations with my injury and it really helped me keep focused and feeling like I was accomplishing something and reaching my goals whilst still being injured and recovering properly. I can’t recommend them enough”

(Mo Majam)

“I had the misfortune of a work injury and the great fortune of being referred to Holistic Physio Fitness Clinic at Mona Vale. My complete recovery is due to the professional care of both Andrew and Craig at the clinic. Craig was my trainer for the physical program for my condition. I give credit to his knowledge and personal focus on my specific needs to the improvement of my physical condition. I highly recommend Holistic Physio Fitness Clinic to anyone who for a wide range of alternative health or fitness programs”

(Kristy S)


“Craig is a great physio. Makes you feel relaxed & explains what he’s doing and why (he’ll even draw little pictures to help you understand!). You have his full attention at all times & he doesn’t leave you hooked up to one of those machines that lots of other physios do (and then leaves you to go off & start treating someone else). Craig knows what he’s talking about & goes through exercises that will help with your condition & writes them down so you don’t forget. Then, if you have to go back he quizzes you if you’ve been doing your exercises (bit like homework). Easy going, relaxed but also very professional.”


Benefits of Pilates for Rehabilitation:

* The fastest growing exercises in the western world.

*Now being used by Holistic Physio Fitness for Rehabilitation fitness and exercise

* Strengthens , Lengthens and added fitness ie : agility,flexibility


The Core – Strengthening Muscles with Pilates for Rehabilition :

Our Core Muscles are deep abdominal muscles and muscles closest to the spine. Pilates concentrates on exercising ‘The Core’ and aligning the pelvis and spine, so our bodies move and perform the way we are supposed to.Every day activities can cause our muscles to be out of balance ,activities such as ,the way we sit,the way we lie down , our walking posture. Any of these can cause our bodies to use our muscles incorrectly either weakening  or putting to much pressure on them.This is what causes an imbalance.


 Flexibility & Agility through Pilates :

Pilates for rehabilitation ( and exercise) will not only strengthen and balance the Core muscles,but create more flexibility in our bodies than many other forms of exercise therapy . Pilates is not a ‘One size fits all ‘ exercise plan ,it works because it can be modified from very basic, for serious injuries or beginners, to advanced depending on the individual and be very effective.


Creating Movement without Pain through Pilates :

 As you start to move without pain, the more confident you become. The more confidence you gain the more likely you are to go on to new exercises ,this is an effective rehabilitation process to continue to gain more strength & movement .Pilates creates a positive exercise therapy experience. At Holistic Physio Fitness we have a thoroughly equipped Pilates Room including a Reformer , an amazingly elegant machine that provides finely tuned resistance that allows rehabilitation to be precise to develop good alignment ,core strength & flexibility.


Pilates Rehabiliattion Vs Conventional Exercise :

For the best results in any rehabilitation therapy it is recommended that a qualified trainer is used. Not all Pilates instructors are qualified for Physical Therapy as well as exercise training in Pilates ,so always ask your trainer if they have rehabilitation therapy experience and qualifications.





Common surfing injuries

The most common surfing injuries are to the leg, the head and face, the back, and the shoulder and arm. These injuries will usually occur when a surfer’s own board or someone else’s board comes in contact with a surfer or after falling off a wave and striking the sand ,reef or rocks.

Most common surfing injuries are: 

  • Cuts and Lacerations, sprains, muscle strains ,dislocations and fractures and ear infection

Preventing surfing injuries

Things to remember:

  • Prepare yourself  : 1. Know surfing etiquette, 2. Use the right gear ( ask for professional advice ) ,3.Check the environment ( No harm asking other surfers about the break if you are not familiar with the area ) 4. Know yourself and the sport.( We all have limits,sometimes injuries occur if we are not aware what our own limits are )


Make sure you:

  • 1 .Warm up before surfing. This may include a general body warm-up followed by suitable stretches. 2. Cover up ! Wear Sunscreen 30+ ,to avoid any skin damage. 3 . Have lessons from an accredited surf school to learn appropriate skills are always a great idea for good technique and water safety if you haven’t surfed before.

Respecting the water and surfers

 This includes:

  • 1 .Respecting the rights of other surfers in the water.( This is a very under rated part of surfing , many injuries and accidents occur from lack of respect in the water ) 2 .Allowing everyone to catch their share of waves. 3.Having only one surfer on a wave. There is not enough room on waves for more than one surfer ,this can be the cause of many accidents.

Use the right surfing gear

It is recommended that you :

  • 1 .Ask a Professional board shaper or surfboard retailer about the right board to buy. 2.Consider purchasing a board with flexible fins and a blunt nose or protective nose guard. 3. Surfboard nose guards to be fitted on all boards to minimise potential injury. 4 .Wetsuits will not only keep you warm and good sun protection,but protect you from’ some’ cuts on rocks and reef . 5.Always wear leg ropes, especially in large surf.

Surfing Conditions

Make sure you:

  • 1 .Check the weather and beach conditions before entering the water. Knowledge of tides and Rips will also be an advantage. 2.Do not surf alone if you are inexperienced. 3 .Children always need supervision of an adult when at the beach or near water.

Do your research and know your Sport

Points to remember:

  • Know your own fitness level , know surf etiquette and learn good technique from professionals.
  • Know how to use the equipment properly and safely.
  • Understand and research conditions before any surf session



At Holistic Physio Fitness we treat many injuries including surfing injuries. Please call us on 9999 6666


Hamstring Strain


Hamstring strain is one of the most common sporting injuries. Injury involves the tearing of one or more of the hamstring muscles: semimembranous, semi tendinosis and biceps femoris. It usually presents as a sudden onset of pain in the posterior thigh resulting from a specific activity (e.g. running). Injury can range from mild (grade 1) to severe (grade 3):


  • Grade 1 – some tightness and discomfort in posterior thigh (hamstrings) but able to walk normally. Unable to run at full speed. Mild swelling and muscle spasm. Unlikely to reproduce pain with knee bend against resistance.
  • Grade 2 – unable to walk ‘normally’- most likely presenting with a limp. Sudden hamstring pain with activity. Swelling and muscle tender to touch. Pain produced with knee bend against resistance.
  • Grade 3 – Severe pain and muscle weakness. May need crutches to walk. Immediate swelling and bruising after 24 hours. Injury involves a tear to half of all of the hamstring muscle.



Injury can be due to poor timing and poor strength of muscle contraction commonly occurring in 2 situations:

1)      High-speed running – most common cause of hamstring strains. At this time the muscles are active, lengthening and absorbing energy in preparation for foot contact. The biceps femoris muscle has the greatest stretch at this point in time making it more susceptible to injury than the semimembranosus and semitendinosus.


2)      Simultaneous hip flexion and knee extension- a position of extreme stretch for the hamstrings, occurring during activities such as dancing or kicking. Injuries of this nature usually occur in the semimembranosus muscle close to its attachment at the pelvis.


Risk factors for injury:

  • Improper warm-up  prior to sport participation
  • Slippery playing surfaces
  • Poor running technique
  • Previous history of hamstring injury
  • Reduced hamstring flexibility




  • Sudden onset of posterior thigh pain
  • Audible pop at the time of injury
  • Pain at the ischial tuberosity (pelvis)when sitting
  • Bruising
  • Hamstring tenderness




Hamstring strains are slow healing and can result in persistent symptoms. Nearly one-third of hamstring injuries will recur within the first year following return to sport. Subsequent injuries are often more severe. Injuries closer to the origin of the muscle (closer to the hip) tend to take longer to recover than distal injuries (closer to the knee).


Prognosis depends of the grade of the strain.

  • Grade 1 – 1 to 3 weeks
  • Grade 2 – 4 to 8 weeks
  • Grade 3 – 3 to 6 months; May require surgery.




Goal of a hamstring rehabilitation program is to return the athlete to sport at prior level of performance with minimal risk of injury recurrence.


Treatment consists of:

  • R.I.C.E.R – Rest, Ice, Compression, Elevation and Referral. This should be followed for 48-72hours post injury.
  • Avoid H.A.R.M= heat, alcohol, running/activity and massage should all be avoided initially
  • Strengthening is vital to reduce the risk of re-injury


Call Holistic Physio Fitness on 9999 6666 to discuss further



Osgood–Schlatters disease (OSD) is one of the most common causes of knee pain in active adolescents. A large number of you would have had it in the past and a large number of your children may experience it. OSD occurs due to the repetitive force of the Quadriceps pulling on the patella tendon as in attaches to the tibial tuberosity. It more commonly affects boys (aged 10–15), however can also been seen in girls (aged 8-14).



During adolescents, bone goes through several stages of growth. During the second phase of growth known as apophysis, the bone is unable to withstand high forces. The strong and repetitive muscle contractions from the Quadriceps muscle places a high force on the tibial tuberosity; resulting in mircofractures – or OSD. Activities that involve running, jumping (such as basketball, running, volleyball, gymnastics) and direct contact (kneeling) exacerbate symtpoms.



OSD symptoms have a gradual onset with mild intermittent pain developing to severe and continuous pain accompanied by limping. Swelling and enlargement of the tibial tuberosity at the patella tendon’s insertion side can also be seen.



The overall prognosis for OSD is usually self-limited. Complete recovery is expected when the tibial growth plate closes within 2 years, providing a good long-term outcome for the majority of patients. Most patients are able to return to full activity within 2 to 3 weeks. In some cases complications can occur: discomfort in kneeling, residual bony deformity and painful ossicles (small bone fragments) in the patellar tendon- all leading to continuing activity restrictions.


Intervention (treatment):

90% of patients respond well to conservative treatment:

  • Physiotherapy modalities
  • analgesic medication and ice for pain relief
  • rest from painful activity/ activity modification followed by:
  • stretching and strengthening exercises once symptoms are controlled

OSD can lead to surgery in rare cases for those who remain symptomatic despite conservative measures.


Please call Holistic Physio Fitness on 9999 6666 to discuss further.


Cakmak, et al. (2014). Long-term outcome of Osgood-Schlatter disease: not always favorable. Rheumatology International, Vol 34 (1) 135-136.

Hanada, et al. (2012). Relationship between the clinical findings and radiographic severity in Osgood–Schlatter disease. Open Access Journal of Sports Medicine, 17-20.

Kaya et al. (2013). Long-term functional and sonographic outcomes in Osgood–Schlatter disease. Knee Surg Sports Traumatol Arthrosc, 21: 1131–1139.

Purushottam et al. (2007). Osgood Schlatter syndrome. Current Opinion in Pediatrics, Vol 19 (1) 44-50.

Wall et al. (1998). Osgood-schlatter disease: practical treatment for a self-limiting condition. Phys Sportsmed, 29-34.


Our practitioners at Sydney Rehab are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available in Sydney.

We have all the necessary equipment and skills to provide a complete service for any injury or condition.

*Individual results may vary with any of our services.

Contact Us!

Fields marked with an * are required