Blog

Work Station Setup

Work Station Setup

At present, there is an increasing amount of people having to work form home. At Innovations Physio and Pilates, we are concerned that our patients might begin to or are already experiencing neck or low back pain due to prolonged sitting at a poor work station set up....

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3 Phases for every good warm up

3 Phases for every good warm up

  A good warm up forms the foundation for all training, competitions or games. It is important that the body is prepared for the physical demands of the sport or activity before commencing a training session, game or competition. Warm ups can be adjusted...

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Osteoporosis and Exercise

Osteoporosis and Exercise

What is it? Osteoporosis is a disease that makes bones become brittle leading to a higher risk of breaks/fractures than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone...

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Tips for Injury Management & Prevention for Kids in Sport

Tips for Injury Management & Prevention for Kids in Sport

Injuries in kids can be very serious but also easily preventable. Here are some tips on how to prevent injuries in kids. 5 Tips to prevent Injuries Monitor the weather before during & after sport One size does not fit all – Get the right equipment for the sport...

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The Good and Bad News About Balance

The Good and Bad News About Balance

We have all had a fall at some stage but as we get older the risks of falling become greater.  We lose physical strength and bone density, our proprioceptive senses are not as sharp and this alarmingly, begins around age 25!! There are many reasons for this.  To...

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Sever’s Disease

Sever’s Disease

Sever's Disease To understand why Sever’s disease occurs, you need to understand how bones grow.   Bone Growth When babies are born many of their bones are mostly made of a soft, flexible substance called cartilage. This is the same substance that makes up your...

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Do you really need that Knee Replacement??

Do you really need that Knee Replacement??

By Jessica Bank Did you know - 70% of Knee Replacements could be averted with conservative management. Bupa recently released a reports stating that they pay out more than $420 million in joint replacements. Bupa showed that knee or hip replacements were the most...

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HSC Survival Guide

HSC Survival Guide

By Jessica Bank Need some extra tools to keep in your exam survival kit. We are here to help! It is getting to the pointy end of the year with HSC exams soon upon us. Remember not to forget about your own health and wellbeing during this stressful time.  As...

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The Importance of Strength Training for Runners

The Importance of Strength Training for Runners

By Jessica Bank Are you an endurance runner who may be missing something in your training? Are you constantly suffering from overuse injuries? Have you considered adding strength training into your running program to improve your running performance, running economy...

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No ACL? No Worries!

No ACL? No Worries!

By Jessica Bank Evidence based options for non-surgical management of ACL tears You cannot return to twisting sports before getting an ACL reconstruction –FALSE There is no high quality evidence to support non-surgical management of ACL tears over surgical management...

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Fitness and Clinical Pilates

Fitness and Clinical Pilates

It might surprise you when you look at the above diagram at the amount of components one might have to work towards to be physically fit. Thankfully, most of our clients are meeting a lot of these components by attending weekly Pilates classes and are working on...

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Is my carpal tunnel causing permanent damage?

Is my carpal tunnel causing permanent damage?

By Meena Hami You might be experiencing a different sensation in your fingers such as pins and needles, heaviness or even numbness, but they don’t last very long. You wait and over a period of time these symptoms get worse and the sensation increases. Eventually they...

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Light Bladder Leakage

Light Bladder Leakage

Light Bladder Leakage   Do you leak when you cough, sneeze or laugh? Do you leak when exercise? Incontinence is a problem that affects one in 4 women and one in 10 men over the age of 20 (Wallace, Roe, Williams, & Palmer, 2004). Stress Urinary Incontinence is...

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A message from your Physio – Keep Moving this Christmas

A message from your Physio – Keep Moving this Christmas

With the festive season in full swing, the physiotherapists at Innovations Physio & Pilates are urging you to take extra caution , providing you with tips on how to stay safe, injury-free and happy this Christmas. When making your Christmas lists and checking them...

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Pilates – Port de Bra

https://youtu.be/PvdyD94ZW9o I love this exercise for thoracic spine mobility. So much of our lives are spent with our thoracic spines in a flexed position. This exercise helps to reverse this. It is also great for connection of our outer abdominals with our deeper...

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Benefits of Swimming

Benefits of Swimming

With the weather warming up we can all begin to think about dusting off our swimmers and taking a dip in the ocean. One of the best things about summer is being able to get into the ocean. If you don’t swim in the ocean regularly, NOW is the time to make that...

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Dee’s Marathon Journey

Dee’s Marathon Journey

Practice what you preach-Sydney Marathon 2016   In June 2016 I started my training for the Blackmores Sydney Full Marathon 2016. I followed the Blackmores marathon training program. I am traditionally a sprinter by nature so it was hard to imagine ever running...

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If you don’t use it, you lose it.

If you don’t use it, you lose it.

Would you like a drug that - Improves strength Improves endurance Helps control weight Reduces anxiety and stress Increases self esteem Improves concentration and attention Can improve blood pressure and cholesterol levels Improves academic performance Improves muscle...

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Pilates Reformer – Knee Stretch

  https://youtu.be/YB6hDP8ClSM   This is a great exercise for building core strength. Decrease the spring to increase the challenge for your core. Increase the springs to makes it more challenging for your glutes.

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Home Visit Physiotherapy

We understand that there may be times when attending our clinic for treatment is difficult. Surgery, severe pain, poor mobility or even inability to get to transport can all be reasons limiting your independence. To help address this issue, and with the goal of being...

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Top 5 Golf Injuries

Top 5 Golf Injuries

15-20% of golfers report an injury during the year. Research shows the order of prevalence of golf injuries is as follows: Low back pain Golfer’s elbow Plantar Fasciitis Knee Pain 5. Shoulder pain   These injuries are mostly due to overuse, but some traumatic...

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Christmas Injuries

Christmas Injuries

Christmas is supposed to be a time of celebration and joy however we tend to see an increase in acute injuries at this time of year. We see an increase in strains and sprains and acute back injuries. WHY??? you may ask. Well I have asked myself the same question. I...

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Trochanteric Bursitis – A Pain in the Hip?

Trochanteric Bursitis – A Pain in the Hip?

This condition presents with a range of the following symptoms: Pain that travels down the outside of the thigh and occasionally to the knee. Pain when sleeping on the side – especially the affected hip. Pain on rising from a deep chair or after prolonged sitting...

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Exercise Post Pregnancy

Exercise Post Pregnancy

When is it safe for me to start exercising after having a baby? You are able to do exercises to strengthen your Pelvic Floor and Core muscles immediately after the birth of your baby. It is very important that you consult an experienced Physiotherapist to teach you...

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Hypermobility Syndrome: What it is and how to manage it!

Hypermobility Syndrome: What it is and how to manage it!

Do you know someone who is “double-jointed”?  Always spraining ankles or even dislocating knee caps and shoulders? They may have joint hypermobility syndrome. This is a condition that features joints that easily move beyond the normal range expected for a particular...

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Why do my feet go numb when I’m cycling?

Why do my feet go numb when I’m cycling?

This is a very common question I hear around the triathlon world. Generally this is associated with Ironman or 70.3 events however I do hear some Olympic distance athletes report this sensation as well. What can cause the numbness? There are many factors that can...

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Dry Needling (Acupuncture) for the Treatment of Pain

Dry Needling (Acupuncture) for the Treatment of Pain

What is the difference between Dry Needling and Acupuncture? Acupuncture is based on traditional Chinese medicine and Dry Needling is based on Western medicine research.It is called “dry needling” as there is no solution injected from the needle. The needle itself...

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Glute Exercises for Runners

Glute Exercises for Runners

Getting our glutes working to prevent running injuries is seriously important. If our glutes aren’t working properly we can predispose ourselves to an overuse injury such as ITB Friction Syndrome, shin splints and stress fractures. Stronger glutes will enable us to...

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Golfers Elbow

Golfers Elbow

Medial epicondylitis is the technical name for golfer’s elbow!   It is most commonly caused by the golf swing but many repetitive activities such as throwing or chopping can also be the cause.   The pain most commonly starts on the inside bump of the elbow -...

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Headaches and the Healing Hand of Massage

Headaches and the Healing Hand of Massage

We all experience headaches from time to time. They can range in frequency, duration, intensity and causality. The most common headache experienced by the general population are tension headaches and migraines. When they occur, they tend to disrupt our lives, whether...

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Pelvic Girdle Pain During Pregnancy

Pelvic Girdle Pain During Pregnancy

Did you know that 20% of pregnant women will experience Pelvic Girdle Pain during their pregnancy. This pain can be very debilitating and scary for women who experience it. The good news is that there are lots that can be done to help relieve the pain.   Lets...

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The Importance of Good Golf Posture

The Importance of Good Golf Posture

Good posture has been described as one of the most important aspects of the address/set-up position in the golf swing. Jack Nicklaus has said: “If you set up correctly there is a good chance you will hit a reasonable shot.  If set-up is poor, you will hit a lousy shot...

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Pilates: What is it? Who is it for? How does it work?

Pilates: What is it? Who is it for? How does it work?

As a physio, I am regularly asked by friends, family and patients in the clinic – “What is Pilates all about? Is it just the latest craze? How is it different to Yoga?” We are almost one year into our Pilates program at Innovations Physio & Pilates and have had some...

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Can Physio Help With Your Headache?

Can Physio Help With Your Headache?

The simple answer is YES in most cases. There are many different types of headaches and some of these respond very well to physiotherapy treatment. Headaches are defined as pain in the head and upper neck. Common types of headaches include:   Tension Type...

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Fast Bowlers and their Backs

Fast Bowlers and their Backs

The primary aim of a fast bowler is to bowl the cricket ball FAST towards the batsman. The bowler uses their whole body to generate this speed (not just their shoulder and arm). They generally have quite a fast run up and then plant their lead foot with their knee as...

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Benefits of Massage

Benefits of Massage Getting a massage is one of life’s little treats that everyone should indulge in regularly. If you have never shouted yourself a massage now is the time to do it. I always walk out of the massage room feeling about 10 feet tall and floating on a...

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Do you know what your core is?

Do you know what your core is?

Do you know what your core is? When most people hear the words core stability they think of endless crunches and sit-ups. Well you may be surprised to hear that these are definitely NOT your core stability exercises. These exercises work your superficial abdominal...

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Welcome to our new website!

Rehabilitate, Educate, Innovate At Innovations Physio & Pilates we pride ourselves in providing excellence in physiotherapy from assessment to diagnosis, treatment and rehabilitation. For a discussion of your health needs, please contact the Innovations Physio &...

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Preventing Running Injuries

Alright here is my first BLOG which is on running injuries. I love running. It is as simple as that. There is nothing like the feeling you get after you have been out for a run. It is a natural high. We are now in the middle of running season with a running event...

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