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22/Jan/2021

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.

 

 

 


22/Jan/2021

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 )

Preparation


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


22/Jan/2021

Whiplash Associated Disorders (WAD)

 

Overview:

Whiplash Associated Disorders (WADs) is a term used to describe the symptoms resulting from whiplash.  WAD can either be acute (0-12 weeks post-accident) or chronic (?12 weeks post-accident); the severity of which is graded on the Quebec Task Force Classification from 0 to 4.

 

  • Grade 0 – No neck pain or discomfort. No physical signs of injury.
  • Grade 1 – Neck pain, stiffness or tenderness only. No physical sign(s) of injury.
  • Grade 2 – Neck pain, stiffness or tenderness and some physical signs of injury, such as reduced range of movement and point tenderness
  • Grade 3 – Neck pain, stiffness or tenderness and neurological signs of injury, such as weakness or changes to reflexes.
  • Grade 4 – Neck pain and fracture or dislocation.

 

Cause:

WADs are neck injuries usually occurring due to a motor vehicle accident (MVA) but can be the result of any impact that causes the head to jerk back-and-forward, e.g. contact sports such as football.

 

Symptoms:

 

  • Headaches
  • Neck pain and stiffness
  • Decreased range of motion
  • Shoulder pain


 

Prognosis:

According to clinical guidelines from the National Health and Medical Research Council:

  • 44% of patients have recovered 1 month post injury
  • 65% of patients have recovered 12 months post injury
  • 75% of patients have recovered 5 years post-injury
  • Approximately 25% of patients with whiplash progress to chronic symptoms

 

Factors associated with poorer outcomes (slower or less complete recovery):

Psychological factors such as:

 

  • passive coping style
  • depressed mood
  • fear of movement


 

Treatment:

Acute Whiplash

Current evidence indicates that the most beneficial treatment is exercise and remaining active. Exercise prescription typically includes range of motion and strengthening; specifically targeting neck and scapular muscles (WAD guidelines 2014).

 

It is important to advise patients to act as usual and avoid voluntary restricting neck movements. There is no current evidence supporting benefits from immobilisation techniques (including the use of neck bracing and collars in most cases) as these may delay recovery. If a collar is prescribed for WAD, it should not be used for greater than 48hours. (NHMRC 2008)

 

Other treatments may be used in conjunction with exercise when there is ongoing evidence of benefit. These include:

 

  • Simple analgesics-short term use
  • Heat and ice
  • TENS, electrical stimulation, ultrasound
  • massage

 

 

Chronic Whiplash

Treatment is similar to that of acute whiplash, promoting an active component of rehabilitation. Cognitive behavioural approaches and passive joint mobilisation have been proven effective and should be combined with an active component of rehabilitation. Continued use is based on the presence of ongoing evidence of benefit.

At Holistic Physio Fitness we specialise in treating whiplash injuries. To make an appointment or for more advice over the phone please call us on (02) 9999 6666.

 

 

 

al, C. e. (2009). Course and Prognosis Factors for Neck Pain in Whiplash- Associated Disorders (WAD). Journal of Manipulative and Physiological Therapeutics, 32 (2); S97-S107.

Motor Accidents Authority (2014). Technical Report- Guidelines for the management of acute whiplash associated-disorderes for health professionals.

National Health and Research Council (2008). Clinical guidelines for best practice management of acute and chronic whiplash-associated disorders.

Scholten-Peetersa. (2003). Prognostic factors of whiplash-associated disorders: a systematic review of prospective cohort studies. Pain, 303-322.


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22/Jan/2021

Monitoring weight loss with Sensewear is one of the most accurate tools we have today.When someone embarks on a weight loss journey, the more accurate and aware of their routine they are, the more success they generally have. At Holistic Physio Fitness we have the SenseWear hardware and our practitioners are highly qualified to interpret the results.

Sensewear is an armband that we use to gather important information about your activity level, type of activity, calories burned and sleep patterns. It is considered one of the most accurate devices in the world. Much like your heart rate monitor you wear in the gym, this device is a simple and small device that fits to your upper arm, will give you how many calories you are burning plus a whole array of other interisting and important paramaters, however the accuracy is far superior to a heart rate monitor.

The SenseWear Armband has multiple sensors. These innovative sensors take different “views” of your patient’s life.

What We Monitor:

  • Motion: The Armband contains an accelerometer, a device that measures motion.
  • Steps: The Armband counts your steps, using the accelerometer to measure the distinct patterns created by walking and/or running.
  • Galvanic Skin Response: This measures the electrical conductivity of the skin, which changes in response to sweat and emotional stimuli.
  • Skin Temperature: A sensitive electronic thermometer measures the temperature of the skin.
  • Heat Flux: Measures the amount of heat dissipating from the body

Regular exercise and physical activity continue to be one of the key factors in preventing chronic disease and promoting good health. Knowing how much activity and sleep you are getting can be difficult to understand without an objective measurement. Furthermore, physical activity is a good indicator of a person’s overall mental and physical health and can change in response to prescription medications or behavioral interventions.

The slim design of the Armband minimises interference with the day-to-day activity of the patient. Patients can comfortably wear the Armband while sleeping, exercising and simply going about their daily routine. Designed with user-friendliness in mind, the Armband is easy to slip on and off. It turns on automatically to eliminate any non-wear time which can be difficult to distinguish from periods of low activity that accelerometers or pedometers have trouble detecting.

Call us today on (02) 9999 6666 to discuss how we can use this technology to improve your chances of weight loss.


22/Jan/2021

New Years Resolutions. 3 main tips for success

Now before you think it, these tips may seem obvious but we want you to REALLY think about them and ask yourself if you are doing them. These three little steps to back up your New Years Resolutions will be your fastest way to a healthier and happier lifestyle.

1) Get some sleep:

Our bodies repair during solid sleep. If you are not getting enough hours of quality sleep then you are depriving your body of its optimal time to repair and recover from any stresses that have been placed on it. My top advice would be to try and go to bed at nearly the same time every night. The best thing for getting to sleep on time every night is routine. Without routine the body will struggle to find a rhythm.

2) Increase activity:

This may sound obvious, and you have probably heard it a thousand times but increasing your overall daily movement can sometimes be better than going to the gym once per day. Through our own testing and other scientific testing, we have found that people who go to the gym for approximately 1 hour and are fairly sedentary for the rest of the day actually burn less calories/kilo-joules than someone who doesn’t go to the gym but is active all day long. What does this mean for the person who has a sedentary job though. Try walking or riding a bike to work. It may sound like a chore but once you get into the routine you may find it liberating. Little decisions like taking the stair over the lift can also be very effective. Anything you can do to increase your activity levels during the day is a win.

3) Watch what you eat:

If your like most people around the Christmas period, then you may have let your diet slip a little (or a lot). Don’t regret what you have done, instead use that energy to tighten it up for the rest of the year. A little change in January can turn into big changes later in the year. I find that starting something is always the hardest part. SO JUST START!!! And the rest will come.

 

Call Holistic Physio Fitness on (02) 9999 6666 and we would be happy to chat with you about anything to do with your health. Get stuck into these New Years Resolutions and let us know how you do.


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22/Jan/2021

Fitness and dieting can be hard at Christmas. While most of us enjoy eating too much at Christmas time, there are those of us that fear breaking our current dieting and exercise regimes.  With so many delectable treats on the Christmas table, it can be difficult to keep track of the festive calorie count. 

With the average person eating their way through an extra 3000 calories on Christmas day, it’s no surprise that people gain an average of 2kg extra around this time. Most people are happy to just up the exercise routine in January to offset this issue, however the ugly thruth is that it may take longer for you to shed those kgs that you may think. In fact they may even stay around until next Christmas. There is some research that has found a large portion of people keeping on those kgs year after year and essentially gaining weight consistently over the years.

Our tips for a successful Christmas

  • Keep it lean on the trimmings: It may seem obvious but it is hard to resist that turkey skin or fatty bit of the ham. Try and choose the breast meat and go easy on the gravy.
  • Be picky with your food. If you dont like it dont eat it.
  • Dont waste food. By this I dont mean eat everything on the plate, what I mean is dont put it on the plate in the first place unless you are going to eat it.
  • Keep the alcohol to a minimum. Not only does drinking too much add to the needless calories, it also means you are more likely to eat more as well.
  • Eat slowly. The slower you eat the more time your head has to register that food in your stomach. On average it takes 20 mins for your stomach to realise it is full. If you eat too quickly then you are sure to over eat.

 

Above all have a safe and fun Christmas. Our advice is to just do your best and be level headed about it all. Keep active with a walk after Christmas meals and stay active on the days off. Call our professionals 0n (02) 9999 6666 for a chat. We are here to help in any way.


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22/Jan/2021

Below are 5 simple weight loss tips that will help you reach your goals quickly and safely.

  • Permanent change, not temporary dieting. Have you ever heard of yo-yo dieting. Well this is the most common reason for putting back on that weight you lost from dieting. The body recognises a quick reduction in the amount of calories the body is consuming and can only assume one thing, that you are starving. Therefore the body will automatically reduce your metabolism (bodys ability to burn off calories), to survive. Once you go back onto your previous diet then the body will usually regain weight and most of the time gain more than you lost. You have to get a diet that is balanced, healthy and SUSTAINABLE, meaning something you can continue to keep up for the rest of your life.
  • Support from family and friends. We think it is a must to have the support of your family, friends, co-workers and whoever else you trust. Once you have them in your corner not only does it push you a little more but they will hopefully act as a support network when things get difficult.
  • Slow and steady wins the race. Losing weight too fast can also cause the body to go into survival mode dropping your metabolism. Whilst you need to reduce your calorie intake to lose weight you need to almost trick the body into thinking that you are not really reducing the amount of food. Eating regular but smaller meals will help this. Eating vegetables high in fibre can also help. There are also some specific foods such as “slim noodles” that can be found in the health food section of the major supermarkets that have very low calories that will fill you up and mimic calorie dense food, without actually having the high calories that normal noodles may have.
  • Goal setting. Set yourself an ultimate goal for the future, like being able to wear that bikini you bought when you were a teenager. You must also set short term goals though. Short term goals are far more attainable and realistic in the near to mid future. Goal setting allows you also to measure your performance and alter it according to your ultimate goal.
  • Use tools that help you track your progress. Food diaries or calorie counting can be a great way to see exactly where you are going wrong. Also tracking your weight loss is important if your gaol is weight loss. If your goal is more shape orientated than maybe taking measurements can help. In order to determine which type of tracking and goal setting is appropriate for you consult with a professional.

In order to set up a weight loss programm call our professionals on (02) 9999 6666


22/Jan/2021

The topic of Injury from Over-training is a complex one. The following is an article on the signs of over-training and the ways to avoid it. On the one hand we love you training hard, but on the other hand we don’t want you to injure yourselves.

If over-training occurs, there is not sufficient recovery time between workouts therefore your progress is hampered. An acute increase of catacholamines (ephinephrine and norepinephrine) occur during exercise. During over-training, prolonged ephinephrine and norepinephrine levels can decrease testosterone and increase cortisol thereby stunting or inhibiting adequate adaptation. Put simply, your body cant recover quickly enough meaning that it ends up crashing.

One of the most common musculoskeletal injuries caused by overtraining is a tendinopathy (tendon injury). Tendons are the connective tissue that join muscles to bone. Tendonitis or tendonopathy is a common sports injury that often occurs from overuse. When you work out hard and often, your muscles will grow providing you have the proper nutrition. However, your tendons do not grow the same as muscles and are therefore put under a lot of pressure during exercise. Furthermore there is a very limited supply of blood to the tendons meaning that they will not repair and heal nearly as quickly as muscle does. Tendon issues can cause deep, nagging pain that is caused by inflammation and finally degradation of tendons. Treating tendon problems consists of rest, medication, physical therapy or changes to equipment or technique.

There are many, many more injuries that come from over-training, but the point of this article is to show you the warning signs to look out for and how to fix it.

Physical Signs & Symptoms

    • Elevated resting pulse / heart rate
    • Frequent minor infections
    • Increased susceptibility to colds and flu’s
    • Increases in minor injuries/ niggles
    • Chronic muscle soreness or joint pain
    • Exhaustion
    • Lethargy
    • Weight loss
    • Appetite loss
    • Insatiable thirst or dehydration
    • Intolerance to exercise
    • Decreased performance
    • Delayed recovery from exercise

 

Psychological Signs & Symptoms

    • Fatigued, tired, drained, lack of energy
    • Reduced ability to concentrate
    • Apathy or no motivation
    • Irritability
    • Anxiety
    • Depression
    • Headaches
    • Insomnia
    • Inability to relax
    • Twitchy, fidgety or jittery

 

As you can see there is a wide variety of symptoms associated with over-training. But the worst part for all you hard workers is that all your hard work will be for nothing. Training hard is great idea, but only if you are doing it properly. One of the main problems is that many people look to magazines and unreliable sources for their training regimens. Everybody is vastly different meaning that your program should be vastly different from someone else. For example below is a well know magazine that does inspire people to get out there and train hard, and as much as we love that, the advice is usually aimed at advanced exercises with a particular genetic capability. We are not saying that all the advice is bad, we are just saying that you have to take it with a grain of salt. Know your own capabilities and then weigh up the options.

 

Magazine which inspire to gain strength and train hard

Our advice to avoid over-training

  • Have the proper and adequate nutrition
  • Seek professional advice regarding micro and macro-cycles in training
  • Seek advice on the adequate amount of rest needed for YOU, not somebody else.
  • Slow and gradual increases to your training rather than quick
  • Get adequate rest and sleep
  • Monitor other stresses in your life
  • Don’t train when sick
  • Avoid monotonous training

 

For further advice on this topic call Holistic Physio Fitness on (02) 9999 6666


22/Jan/2021

Setting the framework

Sports nutrition is a science that requires a solid understanding of the nutritional factors effecting performance, recovery and health, a knowledge of the nutritional value of food and fluids, and the necessary skills to implement appropriate nutritional strategies into daily training and competition.

A key priority for athletes and every day people alike, is to establish a well-chosen diet that can be easily manipulated when special situations emerge (for example, changes to training load, changing body composition goals, or special competition needs).

A good base diet will provide adequate nutrients and energy to enhance adaptations from training, support optimal recovery and avoid excessive food-related stress.

Heavy training increases the need for nutrients, particularly carbohydrate, protein and micronutrients (vitamins and minerals).

These increased requirements are usually met when an athlete consumes a diet that:

• provides adequate total energy (kilojoules)

• balances carbohydrate intake with daily exercise loads

• includes a wide variety of nutrient-rich foods including protein-containing foods.

 


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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.

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