Blog
May 2019 -Exercise after pregnancy is one of the best things you can do for yourself. Regular exercise after pregnancy can: Promote weight loss, Improve your cardiovascular fitness, Strengthen and tone abdominal muscles, Boost your energy level, Relieve stress and Promote better sleep.
However, it is important to follow certain guidelines and ensure a safe return to exercise postpartum. Every woman, every pregnancy and every delivery is different: so return to exercise needs to be tailored to the individual.
May 2019 - Osteoporosis is a condition that results in loss of bone strength, making bones more fragile and more prone to fracture.
Osteopenia is essentially lower bone density, where bones have lost some mass and strength. In osteopenia the bone density is between normal bone density and osteoporosis.
May 2019 - Many women experience changes to their weight during the perimenopause and after menopause. Menopause doesn't cause women to gain weight, but it can cause body fat to shift from the hips to the abdomen due to the decrease in oestrogen levels. Weight gain around the stomach is not healthy. It can increase blood pressure and blood fat, and can increase the risk of high blood pressure, diabetes, cardiovascular disease, dementia and some cancers. Maintaining a healthy weight and fitness at this time of life is very important to help reduce the risk of chronic disease.
May 2019 - There are numerous potential health benefits for women who exercise during pregnancy, including better weight control, improved mood and maintenance of fitness levels. Regular exercise during pregnancy can also decrease the risk of pregnancy-related complications such as pregnancy-induced hypertension and pre-eclampsia. Women at high risk for preterm birth or bleeding during pregnancy, or those who have medical complications such as high blood pressure, may need to avoid exercise, so should seek advice from their obstetrician, general practitioner or midwife.
May 2019 - Incontinence is the accidental or involuntary leakage of urine, faeces or wind. It is a common condition; one in three women who have had a baby, and up to 10% of women who haven't had a baby, have bladder incontinence. There are always ways that incontinence can be improved. Mild symptoms unfortunately tend to worsen over time, so seek help as soon as possible. Know that it's never too late, and you are never too old to improve.
May 2019 - The traditional barbell squat (a.k.a. back squat) is one of the most common exercises performed at the gym and given by physiotherapists as a functional strength exercise.
May 2019 - Tendon pain is a common complaint amongst athletes and active people alike. Tendon pain is usually felt directly over the site of the tendon or where the tendon inserts into the bone. It is often worse with initial movement, then as you warm up it may start to feel better, but by the end of your session it may be worse again. Tendon pain is often worse with dynamic movements such as running and jumping.
May 2019 - Tibial stress syndrome, more commonly known as shin splints is a common complaint for runners and people doing running based sports such as football or netball.This pain can be felt on the inner side of the shinbone is called ‘medial/posterior shin splints’, while the term ‘anterior shin splints’ refers to pain felt on the outer side.
May 2019 - Patellofemoral pain is a common complaint for runners, cyclists, gym goers and people doing running based sports such as football or netball. The pain is usually felt in the front of the knee, up and around the knee cap as pictured. The pain will get worse with more activity, particularly when a large amount of knee range of movement is required, and is often worse after.
May 2019 - Running is hard work on the body! Add to that, runners are usually keen as green beans and sometimes do a little too much too soon. Our bodies are incredibly adaptive and respond to load. If you go to the gym and pick weights up, your muscles will get stronger. However when we load our bodies too quickly or in the wrong way our muscles, tendons and joints start to suffer. We have all been there and we know what it’s like to be sidelined by a running injury. At Melbourne Sports Physiotherapy, our goal is always to get you back running ASAP with an appropriate loading program.
May 2019 - Iliotibial Band (ITB) Friction Syndrome is a common complaint amongst runners and people who play running based sports.The pain is usually felt on the outside of the knee and in a broad area as pictured. The pain will get worse with more activity and is often worse after/the next day
May 2019 - Humans are designed to run but we all have our own running styles, some prettier than others! There are lots of people who preach different styles of running, whilst some have increased efficiency, there is no perfect technique that has been proven to prevent injury. Not everyone needs to run smoothly and beautifully like Olympic Gold Medalists (and some olympic gold medalists don’t run very smoothly!). However some movement patterns may be placing extra stress on particular muscles, tendons and joints. Small adjustments can off load theses areas allowing you to run pain free and more efficiently.
May 2019 -Most runners think that to improve their running, they just need to run more. While this is a good start, you need to ensure that your body is strong enough to handle the load you are putting it under. Upon assessment most people with running injuries have muscle weakness or imbalances that are contributing to extra stress being placed on the muscles, tendons and joints.
May 2019 -There is no denying it: Runners love to run. Whether it’s the sense of freedom and happiness that a solo run though nature gives you, the burn in your muscles after pushing yourself extra hard in today’s session or the sense of achievement from ticking off that next milestone or goal.
Jan 2019 - Melbourne Sports we have several practitioners with expertise in treating tennis injuries. Due to our reputation with sporting injuries, we regularly see patients with tennis injuries (especially at this time of year!) – these injuries can range from a sprained ankle to persistently painful shoulder.
Dec 2018 - At Melbourne Sports Physiotherapy we see many people who suffer with knee osteoarthritis. It can be extremely disabling and painful, frustrating and tiring! If you tried everything and reached the point where you have had enough and decided on a knee replacement as the next step, then keep on reading.
Dec 2018 - Sciatica is the term given to describe symptoms caused by irritation of the sciatic nerve. The sciatic nerve is formed from spinal nerves exiting the lower back and runs through the buttock and down the back of both legs. Any pain or symptom experienced along this nerve is referred to as ‘sciatica’.
Dec 2018 - You’re definitely are not 24 anymore.
You’ve had 2 kids and after your last pregnancy your body hasn’t been the same.
You’re back at work 4-5 days/week and your weekends are spent racing kids around to different sporting events and birthday parties.
You’re lucky if you get in your 3 exercise sessions each week. Weeknights are full of kid’s homework, dinner and maybe sitting down for an hour to watch your favourite TV show, if you’re lucky!
Nov 2018 - Clinical Pilates is a method of exercise used for rehabilitation after injury or surgery. Some of the benefits of Clinical Pilates include improvements in: posture, flexibility, muscle strength, control, balance and core and pelvic floor strengthening.
Nov 2018 - With the Summer months comes great weather and the return of cricket season. While training and weekend matches are at the forefront of our minds, it is just as important, if not more so to be mindful of our recovery.
Nov 2018 - Shin splints is the common name for a condition known as Medial Tibial Stress Syndrome (MTSS). This is the umbrella term used to describe pain felt in the inner (medial) part of the shin bone (tibia) that is often felt during exercise involving impact loading, for example running and jumping sports such as basketball. Pain in the medial shin can be a sign of training error, resulting in overload of the tibia from overuse (such as training for a marathon) or from a sudden increase in load after a period of rest (such as returning to training post injury/illness/holiday.
Oct 2018 - The shoulder joint is the most mobile joint in the human body, allowing for a large range of movement. One of the reasons for this mobility is the anatomy of the shoulder joint – a ball (humeral head) joining with a shallow socket (glenoid). While this structure allows for the great degree of shoulder movement we get, it also makes the shoulder an inherently unstable joint meaning that the risk of shoulder dislocation is relatively high in comparison to other joints.
Sept 2018 - The Melbourne Marathon is only two weeks away! Hopefully you’ve prepared yourself well and are primed and ready to go. Here are three ways you can use massage therapy to make the most of your marathon experience.
Sept 2018 - Whether you’re a mat monster who competes regularly or hobbyist training for fun there’s no doubt that Brazilian Jiu Jitsu (BJJ) puts a lot of strain on your body. Soft tissue therapy carried out by some one who understands the specific demands that bjj places on your body can be an invaluable part of your recovery.
Certain areas or postures can be put under increased demand depending on your style of game, there are also other areas that will commonly experience high load/usage across the majority of practitioners. Along with the load considerations, there are the inevitable (hopefully minor!) injuries from a quickly applied arm bar, or from attempting to fight your way out of a guillotine which can lead to pain or stiffness.
Sept 2018 - Ankle sprains are an extremely common sporting injury. Ankle sprains can also be sustained during non-sporting activities such as tripping over a curb or uneven surfaces. Unfortunately, once you have sustained one ankle sprain, there is a very high risk of re-injury. This risk increased with each subsequent injury to the area. Fortunately, however, physiotherapy management of ankle sprains is very effective and can significantly reduce the risk of re-injury. Therefore, it is extremely important to see a physiotherapist after sustaining an ankle injury to complete a comprehensive rehabilitation program in order to return to playing sport or completing daily activities with minimal risk or a recurrent injury.
Aug 2018 - At Melbourne Sports Physiotherapy we offer many different types of massage. Two commonly requested modalities are Deep Tissue and Relaxation Massage. With so many different treatment options, it is sometimes hard to differentiate between, and decide which option is best for you. Sometimes you just want to relax and unwind after a stressful week at work, and other times you require more targeted treatment in particularly troublesome areas.
July 2018 - Effective treatment for any knee condition is based on accurate diagnosis. Physiotherapists are experts in musculoskeletal diagnosis and will help determine the cause of your knee pain. Once the cause of your knee pain is determined this will help to guide your treatment.
June 2018 - Back injuries are common & most of the population experience back pain or injury at some point in their lives. Injury can occur to any of the spinal structures & the type may not always be reflected by the severity of pain experienced. What are the types of back injuries & how can you manage pain?
May 2018 - Are you eligible for Medicare Rebates for Physiotherapy? Yes, you can get Medicare rebates for physiotherapy, though there are some points of clarification prior to starting.
May 2018 - Calf strains commonly occur due to a sudden contraction of the calf muscle. This frequently occurs when a patient attempts to accelerate from a stationary position, when jumping or when lunging forward. Calf strains are also commonly seen in running sports such as football and athletics. Occasionally they occur due to gradual wear and tear associated with overuse.
May 2018 - With footy season in full swing, how is your body currently holding up against the constant stresses week in and week out?
From the professional AFL player to your simple weekend warrior, it is important to be mindful of injury prevention and the importance of good recovery. One of the best ways to keep on top of this is with deep-tissue massage.
May 2018 -Pilates is a great form of exercise for mums-to-be and new mums. The importance of exercise during and post pregnancy cannot be understated. It is known that exercise during pregnancy can decrease the risk of certain conditions that can occur during pregnancy such as gestational diabetes. After having your bub there is no rush in getting back into exercise.
May 2018 - We are well and truly into the cold weather and with this means the start of cross country and longer distance running events. Whilst a lot of the major running events like the Melbourne Marathon are towards the end of the year, preparation starts a long time before then. So here are some common distance running mistakes and how to avoid them.
May 2018 - Tendons are the structures that connect muscles to bones. Pain and pathology in a tendon, known as tendinopathy, is a common injury in athletes that can prove quite difficult to manage. A tendon becomes tendinopathic when it is subject to higher loads than it can withstand, upon which the tendon starts to change in structure resulting in pain and disability.
May 2018 - We know that ACL ruptures occur in approximately 3% of recreational athletes and 15% of professional athletes. Female athletes, however, are 2-10 times more likely to sustain an ACL injury than their male counterparts.
May 2018 - Dozens of sports are played by Melbournians every day. It’s a great way to stay fit, healthy and have fun. However, if you’re confronted with a sports injury, it can hinder your routine and performance. Unfortunately, injuries can strike anyone, whether you’re a high performing athlete or if you just engage in low key activities.
April 2018 - Anterior cruciate ligament (ACL) injuries occur in up to 3% of recreational athletes and as many as 15% of professional athletes. ACL ruptures are seen most commonly in sports that involve pivoting and change of direction, for example AFL, netball and skiing.
April 2018 - Daylight savings has ended, the evenings are getting darker, the mornings crisper and it is natural to reduce the time we spend outside as Summer shifts into Winter. As daylight hours shorten and the weather cools down, our motivation to exercise can decrease and staying inside curling up under a blanket may be more appealing than hitting the gym.
March 2018 - The countdown is on with less than a month to go until the 2018 Commonwealth Games, which are being hosted at Australia’s Gold Coast, between April 4th to April 15th. Each sport will require different preparation for competition and recovery. Athletes will have varying demands depending on which sport they are competing in.
February 2018 - When preparing for a running race, it’s important to consider the training you’ll need to do get yourself ready and prepared enough so that you can enjoy the day. For anyone new to running, a structured program is good to follow, where you can start small and increase your fitness over a period of time.
January 2018 - Tennis players from across the globe are coming together in Melbourne for Australia’s annual grand slam, the Australian Open. The players competing are elite athletes who train to keep their bodies in top condition and to improve their chances of winning. Due to the physical strain, many can succumb to injury at some point in their career.
December 2017 - Soccer is the most popular sport in the world. Soccer builds teamwork, cardiovascular performance, and develops balance, agility, coordination and core strength. It is enjoyed by young and old, and people of all body sizes, but like all sports soccer can take its toll, leading to various injuries.
December 2017 - Golf requires much more athletic ability than many imagine
Golf is a sport with many health and wellbeing benefits. A reported 60 million people of all ages play golf across the world, sometimes into their 80s and 90s.
The health benefits have been widely reported in recent years with an 18 hole round amounting to 6-8 km of walking, requiring over 8,000-12,000 steps and a calorie burn of 1,500.
December 2017 - Many of us will have experienced a sprained ankle at some point during our lives. When you roll your ankle you can cause stretching or tearing to the surrounding ligaments, resulting in a sprain. Ankle sprains are usually caused by the foot rolling inwards or outwards. This can happen when doing activities such as walking or running on uneven surfaces, climbing stairs and playing sport.
December 2017 - From a young age many of us have been taught that stretching prior to exercise helps prevent injury. However, with the ongoing debate about whether to stretch statically or dynamically, and before or after running, many runners are not sure on how to choose the best stretching strategy for optimal results and reduced injury.
December 2017 - With the cricket season now in full-swing, it is important for cricketers of all ages and abilities to be aware of some of the inherent injury risks of playing the sport. While cricket is a non-contact sport and does not produce the same type of injuries as AFL, there are still some commonly sustained cricket-related injuries to look out for.
November 2017 - Surfing is a popular water sport that has been growing rapidly in popularity, with more people in the water resulting in more injuries. Although compared with other sports, surfing is relatively safe, contact with the surfboard, rocks, coral, or sand causes most injuries. Surfing injuries can be minimised by being aware of its possible causes, familiarising oneself with surfing etiquette, and most importantly, conditioning your body and mind before riding the waves.
November 2017 - Tennis is a global sport that can be played across any age group and any skill level. It is reported that over 200 countries participate in tennis and are affiliated with the International Tennis Federation.
The most common type of injuries that occur in tennis tend to be acute over chronic. If it is an acute injury, it is more likely to be in the lower limb, a chronic condition is more often seen in the upper limb. And unfortunately, as we age the risk of injury steadily increases.
October 2017 - A regular sports massage can ease the pains of a heavy work load on the bike during the long rides.
The active season has truly begun, and for the die-hard cyclist out there the long rides are becoming more testing. A remedial, or sports massage, becomes one of the most asked for treatments in the practice.
September 2017 - Are you someone that has been dealing with ongoing and persistent pain? There is a wide range of information on ‘doctor google’ that will attribute this pain to different anatomical structures and injuries.
One of the most important things to realise about ongoing pain is that pain does not necessarily mean tissue damage or injury. Pain is only an output of the brain. This is not to say that the pain you are experiencing is all in your head, your pain is 100% real. However, unfortunately the body’s way of processing input to the brain has become altered and previously non-painful inputs into the brain have become painful.
September 2017 - Regular physical activity throughout life has numerous benefits. Exercise particularly in pregnant women has been shown to reduce risk of excessive gestational weight gain and conditions such as gestational diabetes and preeclampsia. As much as exercise has numerous benefits, due to the physiological and anatomical changes throughout pregnancy it is important to consult with your obstetric care provider to ensure that you are suitable to continue or commence exercise. Exercise is not advised in some conditions and therefore it is important to be thoroughly screened to ensure that you are safe to continue.
August 2017 - Functional training has gained increasing popularity in the fitness industry with focus on exercising and loading the body in functional movement patterns over the more traditional isolated exercises and machines. Functional movement patterns replicate normal day to day movements, loading the body in the way that it was designed to
July 2017 - Over the past ten years, there seems to have been an increase in discussion about running style and how this can influence a runners pain and performance.
July 2017 - One of the most common questions we receive at Melbourne Sports Physiotherapy is "how much training/ running can I do before I am going to break/ get injured/ re- injure or fall apart?" . Up until the last few years, this has been a tricky question to answer. As more research comes to light on the topic of training loads, we are now able to give patients, and practitioners, better clues about the risk of injury that they undertake when they go out to train or play.
July 2017 - Liam Robinson, APA Sports Physiotherapist at Melbourne Sports Physiotherapy, talks about his recent time away as lead physiotherapist for the Georgia u20s rugby union squad during the recent World Rugby Under 20s Championships in Tbilisi, Georgia.
July 2017 - We are heading into the heart of marathon season and are rapidly approaching the Run Melbourne Marathon. There are common mistakes that new and old runners make in the lead up to events,. The Melbourne Sports Physiotherapy Running staff have decided to share some tips and tricks to keep you running well, and injury free, leading into your event.
April 2017 - Running is one of the most common exercises and has range of health benefits, however it can also lead to issues which your local physio can help with. People run for various reasons such as improving their fitness or losing weight, but just how good is it for the body?
April 2017 - In recent years, more and more women are recognising the benefits of obstetric (pregnancy) massage in Melbourne. It was once perceived as a form of alternative therapy, however it has become an increasingly popular way for women to reduce pregnancy discomfort. Research has shown that this type of massage is beneficial for pregnant women as it provides a number of health benefits.
March 2017 - Prior to getting started with a new physical regime, it’s we recommend setting an appointment with your doctor or physio. A credible doctor or physio in Melbourne should be able to provide you with advice, support, and a comprehensive medical check-up before you start any new physical activity program.
March 2017 - Officially recognised as the FIA Formula One World Championship, F1 or Formula One is nothing less than highest class of top-flight single-seat auto racing – which explains the drivers’ susceptibility to back pain and neck injuries – and is mandated by the Fédération Internationale de l'Automobile (FIA). Since its inception during the 1950s, Formula One has been regarded as the pinnacle of open-wheel racing, showcasing the best in engineering and physical endurance.
February 2017 - Deep tissue massage therapy is one of the most common types of massage in Melbourne, and involves applying firm and deep pressure with fingers, thumbs and elbows. The deep, slow strokes and friction help reach deeper layers of muscles and fascia aiding in the release chronic muscle tension
February 2017 - Physiotherapy, which is commonly called physical therapy in other countries, is a branch of science that primarily deals with physical medicine and physical rehabilitation. The process involves the use of mechanical movements and force to remediate impairments and help promote function, mobility, and quality of life. This is completed through the use of careful assessment, evaluation, diagnosis, prognosis, and physical intervention. The work is done by physiotherapists or physical therapists.
January 2017 - The back provides support to the body whether you live an active or sedentary lifestyle. The more active you are, the more support your back needs but inactivity can also result in back problems. To maintain the muscle mass and strengthen it, regular exercises are needed.
January 2017 - Tennis elbow was wrongly believed to be caused by inflammation for some time. Doctors recommended injecting cortisone, an anti-inflammatory drug, which resulted in long-term adverse effects. Some would only give their patients advice which would lead to recovery when followed, but rarely do they reach near full recovery.
December 2016 - ACL physiotherapy is treatment targeted at the ACL or anterior cruciate ligament. Athletes in particular are very prone to injuring their knee, particularly the ACL, which functions to stabilise the joint. This usually occurs when excessive stress is placed on the knee, stretching the ligament beyond its limits. It often doesn’t involve an outside force but a simple change in movement creating pressure around the area. An example would be suddenly pivoting or landing from a jump.
December 2016 - Are you looking to improve your core strength, flexibility and balance? Then you should consider clinical Pilates with a Melbourne professional. Designed to be a safe, simple and effective form of exercise, Pilates can be done by anyone from those recovering from an injury, pregnant women, people who suffer chronic joint pain, or for those wanting to strengthen their core and spine. When combined with physiotherapy, Pilates exercises are modified to address your specific health needs beginning with one-on-one sessions followed by small group integration with a maximum of 3 members.
November 2016 - Are you in pain and considering physiotherapy but a friend suggests you see their chiropractor while your mother insists on a visit to an osteopath? Their suggestions are well-meaning. All professions aim to ease you of your pain and help your body work better with their own philosophies, techniques and focus.
November 2016 - Physiotherapy exercises provide the proper correction and enhancement our bodies need. Having the right partner send us in the right direction, assists with better health.For the right evaluation and recommended set of exercises that target your problem areas, see your local physio.
October 2016 - A remedial massage is the recommended treatment when you are experiencing long-lasting pain. It involves the assessment of muscles, tissues and such in order to relieve the pain. The aim of this massage is to address muscle tension using a treatment plan to reposition any misaligned bones or joints, and improve the blood flow to the affected areas. This type of massage is usually applied in cases of pain caused by injury but it also relieves muscles aches and pain.
October 2016 - If you’re having problems improving your flexibility, you may need physiotherapy treatment or advice. Even if you are regularly stretching, the desired results may not be possible if you’re unable to identify the exact problem and therefore enact an appropriate remedy. For example, pain in a certain area could be indicative of poor neural mobility, which is related to when your nerves aren’t working together as well as they should. This can be corrected with suitable massaging techniques and other movements that address this issue.
September 2016 - Back pain is common among adults however the pain can be alleviated with specialised back physiotherapy. Back pain may range from mild to severe and can be caused by a variety of things such as: sitting for long periods of time, carrying heavy luggage and nerve irritation.
September 2016 - We visit physiotherapy clinics for a variety of reasons. It may be muscular problems or other conditions. But what is physiotherapy and what are the benefits? Here's a brief overview.
Feb 2019 - Hamstring strain injuries continue to be one of the most prevalent injuries seen in athletes involved in sports requiring high speed running/chasing/change or direction. They can also happen traumatically, for example slipping and falling into a “splits” position. Hamstring strains have a very high risk of re-injury, with research showing that up to one third of hamstring strain injuries will recur within the first 4 weeks of returning back to sport.