News - Rusden Street Physiotherapy

May92023

Clinical Pilates vs. Regular Pilates: Understanding the Key Differences

It’s likely you’ve heard of Pilates, but what about Clinical Pilates?

Clinical Pilates, suitable for all ages and abilities, is a patient-specific adaptation of Pilates that uses specialised equipment under the guidance of trained physiotherapists in small focused classes.

Clinical Pilates aims to improve function, balance, muscle efficiency, motor control, movement of the body, and has significant benefit for those recovering from surgery or diagnosed with chronic pain conditions. Unlike regular Pilates, Clinical Pilates considers a client’s specific needs for their body, injury, and condition.

You can read more about Clinical Pilates in our latest blog, Clinical Pilates vs. Regular Pilates: Understanding the Key Differences

Feb122023

Middle aged woman wearing an orange jumper and glasses standing at a desk working on a computer in a small office environment

Is your work environment hindering your health?

The holiday season is behind us and many of us are back at work after a well-earned break. People spend a considerable amount of their time engaged with work and so now is a great time to reflect on our health and the wellbeing work offers. The COVID-19 pandemic has accelerated the change in the…

Dec12022

November 2022 Move Better for Life Newsletter

In this edition, we take an in-depth look at physiotherapy and how it can help you. We also explore physiotherapy for pain and injury, sports rehabilitation and dry needling. Plus, we take a look at golf and the importance of golf-specific training programs that focus on injury prevention and improved performance.

Nov202022

Ankle strapping for summer sports

Have you just started playing summer sports? You may find you need to add ankle strapping into your pre-game preparation. It is especially helpful for those who have a history of sprained ankles and ankle instability.

Strapping an ankle with rigid tape can add extra support and stability and help prevent ankle injuries occurring to you or your teammates, keeping everyone strong and ready to play a full season of sport. Read our blog for tips and follow our video for a quick tutorial.

Oct302022

Golf – Is what you do off the course really that important?

Playing golf requires long durations of low-intensity activity with short bursts of high-intensity movements. Golf has been described as technically demanding, requiring high precision and is one of the most complex sports to exist. So, what can you do to improve your game? Read our blog, GOLF – Is what you do off the course really that important? for tips.

Sep262022

Middle aged woman sitting on a sofa holding a sore knee

3 Important things to do before you have a total knee replacement

So, you are taking the plunge and will be undergoing a total knee replacement (also known as a total knee arthroplasty) or perhaps it will be something you need to consider in the future. In this blog, we take a look at three important things to do before you have a total knee replacement.

Aug142022

Woman's hands feeding two small dogs with white bowls

What does feeding the dog have to do with lower back pain?

Washing dishes, loading the dishwasher, feeding the dog and putting on your shoes– what do they have in common? 

Answer:   They are all functional activities that involve repetitive bending and often include twisting movements. The upside is that the dog is happy, your feet are protected, and the kitchen is clean. The downside is that repetitive bending predisposes you to lower back injuries.

Jul312022

Middle ages women in maroon top and grey pants sitting on the end of a sofa using small dumbbells to exercise her arms

How does exercise help people with cancer?

If you have recently had a cancer diagnosis, it is important to stay active, to help decrease the severity of possible side effects of your treatments and to help improve fatigue levels.

Read more about exercise benefits before, during and after cancer treatment in our latest blog, How does exercise help people with cancer?

Jun262022

Middle aged man sitting on a chair clutching his sore knee with a pained expression

Knee pain – Could it be Patellofemoral Pain Syndrome?

Do your knees click and crack every time you move? Do you have knee pain after running or climbing stairs? It could be Patellofemoral Pain Syndrome. Our Principal Physiotherapist, Deborah Hunter demonstrates how to perform an easy exercise that may help with knee pain.

May12022

Middle aged women with red hair in a grey jumper holding a sore shoulder

Strong shoulder stability leads to strong shoulders!

When it comes to experiencing shoulder pain, you are not alone. Anyone can experience shoulder pain and it doesn’t necessarily have to be age or trauma-related. You may have been in the garden, playing a sport or even just doing some cleaning, when you feel pain in your shoulder.

In this blog, we discuss shoulder pain, the importance of strengthening the shoulder muscles and a few simple exercises that you can do at home to help strengthen your rotator cuffs.

Apr182022

Man wearing white sneakers and socks with navy shorts and holding a sore ankle during exercise

Preventing exercise acquired injuries

Most of us know exercise and activity are good for us. The World Health Organisation recommends adults participate in at least 150 mins of moderate to vigorous exercise per week. This is great advice. However, when you begin an exercise routine or increase your exercise time, it is important to do so safely so that you avoid injury. This blog discusses easy ways to avoid exercise acquired injuries.

Apr32022

Middle aged woman participating in an outdoor exercise class

How to increase your balance and prevent falls

Did you know that 30% of people aged over 65 experience at least one fall a year? A large majority end up with an injury and some falls even result in a serious broken bone or worse still, a head wound. This blog discusses preventing falls and increasing your confidence with some easy balance exercises.

Mar202022

Group exercise class for middle aged men and women

Everyone with Parkinson’s Disease needs to be exercising!

Being diagnosed with Parkinson’s disease can often be daunting and overwhelming. There is a lot you need to know to ensure you’re managing your condition as best as possible in a way that allows you to continue living your life. Exercise has now emerged as a priority treatment to help those diagnosed live with their condition and manage their symptoms. In this blog, we will discuss the background of the condition, the types of exercise you should be participating in and where to get support.

Mar62022

middle aged women in a gym class performing a plank exercise on a yoga mat

Abdominal muscles, are they really that important?

Abdominal muscles are key to improving the way we move and reducing our risk of injuries. The abdominals are primary core muscles and are an important part of the body to keep strong if you wish to move efficiently and stay confident in your ability to keep active and injury free injury-free.

Feb272022

Constructing an ergonomic workstation

A workstation designed to optimise good postural habits can significantly decrease neck strain. This four-part series will help you to ensure your workstation supports you while you work. Is your workstation set up ergonomically? Not sure where to start? 1  Ergonomic Workstation Set Up  |  Part 1   2  Ergonomic Workstation Set Up  |  Part 2 3 …

Feb202022

Middle aged man sitting at a work desk holding his sore neck

What do neck pain and computer use have in common?

Computers make our work, study and social life more flexible. However, work-related neck pain and computer use are linked. So, what do neck pain and computers have in common?  This blog discusses easy solutions and simple exercises to help you avoid work-related neck pain.

Feb62022

Older couple kneeling and picking tomatoes in the garden

Getting off the floor with confidence

For many, getting off the floor seems too difficult to accomplish.  Some people are concerned they will not have the strength or flexibility to get up off the floor, once they are down there. Getting off the floor with confidence is much easier than you think! In this blog, I offer lots of practical tips that will help you gain more confidence when getting up or down from the floor with ease.

Jan302022

young girl in a blue summer school uniform, smiling and carrying a black backpack

Preparing for back to school

Are you racing to get the kids ready to go back to school? The school holidays are drawing to a close and the kids are heading back to school, but do you know how to choose the right backpack for your child? How do you know which brand of horrendously overpriced shoes will be the best fit? The back-to-school essentials shopping list can be overwhelming. We have compiled some quick tips to help you make the right decisions and take the stress out of back to school shopping.

Jan22022

middle aged couple wearing white exercising in the sun

New Year’s Resolutions – how to make them and keep them for a healthier 2022

As the year draws to a close, many of us are making mental notes about what we didn’t achieve this year and what we want to achieve in 2022. That list may often involve improving our fitness, improving our health or losing a few kilos. This blog provides you with three simple tips that will help you draw up your list.

Dec192021

More exercises to help you prepare for Christmas

Our quality of sleep and our exercise routines are some of the first things to suffer during this busy time of the year. In this short video, our CEO and Principal Physiotherapist Deborah Hunter demonstrates two simple ways to help improve your sleep.

Dec122021

Grandfather and granddaughter asleep on a couch wearing Christmas hats and a Christmas tree in the background

Preparing for Christmas II – sleep

In the lead up to Christmas, our daily lives often become more hectic. Our time is occupied by all those extra things we need to do before Christmas and our holidays, and as we meet with friends and family that we haven’t seen in a while. Our quality of sleep and our exercise routines are some of the first things to suffer during this busy time of the year. So, as we head into the busy festive season, try and get a little extra sleep and keep up with your exercise routine. This blog discusses simple ways you can increase your daily activity levels, and in turn, help to improve your sleep.

Dec52021

Exercises to help you prepare for Christmas

In the lead up to Christmas, we are often involved in festive activities such as preparing our house and garden for visitors at Christmas, putting up the Christmas tree, and of course, Christmas shopping. In this short video, our CEO and Principal Physiotherapist Deborah Hunter demonstrates how to improve the strength of your abdominal muscles which support your lower back, and in turn, help you to minimise the risk of injury during the festive season.

Nov282021

Older couple decorating a Christmas tree with red baubles

Preparing for Christmas

The festive and holiday season is almost upon us and many of us are looking forward to spending quality time with family and friends, many of whom we may not have seen in quite some time. In the lead up to Christmas, we are often involved in festive activities such as preparing our house and garden for visitors at Christmas, putting up the Christmas tree, and of course, Christmas shopping. This blog highlights how some festive activities can leave you at greater risk of injury and six helpful tips to help you minimise those risks.

Nov212021

Exercises for the over 60s

Regular physical activity promotes longevity and a multitude of long-term health benefits. In this short video, our CEO and Principal Physiotherapist, Deborah Hunter discusses two age appropriate strengthening exercises, the sit-to-stand and the heel raise.

Nov142021

mature couple playing with grandchildren and smiling

Age Appropriate Fitness: 60s and over

Need more energy to look after the grandkids? Looking to revamp your garden? Or perhaps you’ve still got the travel bug. Priming your physical fitness is essential for fulfilling these common ambitions. Regular physical activity promotes longevity and a multitude of long-term health benefits. This blog post will focus on how keeping active is achievable and can be straightforward.

Nov72021

Exercises for 40 to 60 year olds

Fitness during your 40s to 60s is essential for healthy ageing. Everyone knows about the benefits of exercise but it can be difficult to implement. In this short video, our CEO and Principal Physiotherapist, Deborah Hunter discusses two age appropriate strengthening exercises, the sit-up and the bridge.

Oct312021

Middle aged couple riding bikes and smiling

Age Appropriate Fitness: 40s to 60s

Fitness during your 40s to 60s is essential for healthy ageing. Everyone knows about the benefits of exercise but it can be difficult to implement. Don’t fear, it’s not as hard as you might think! This blog post highlights how easy it can be to keep active – in less time and with less effort than you may think.

Oct242021

Exercises for 20 to 40 year olds

Oct172021

Young woman texting and walking with a coffee in her hand

Age Appropriate Fitness: 20s to 40s

It is essential for young adults to maximise their physical fitness potential to support a healthy lifestyle. Your 20s to 40s is a time when you can set the foundation for a long and happy life. Yet, finding the time for regular physical activity and healthy habits can be made difficult by everyday obligations. This blog discusses straightforward strategies to keep you healthy within your busy schedule.

Oct102021

Exercises for Teens and Young Adults

In a generation where technology reigns supreme, teens and young adults have never been more inactive. However, exercise doesn’t have to be a chore. In this short video, we demonstrate two skipping techniques to help teens and young adults stay healthy.

Oct32021

Age Appropriate Fitness: Teens and Young Adults

Teens and young adults have never been more inactive. In a generation where technology reigns supreme, being physically active has taken a backseat. However, exercise doesn’t have to be a chore. There are ways to make it fun and engaging. In this blog, I discuss the benefits of physical activity and expert recommendations for teens and young adults to stay healthy.

Sep262021

Exercising during lockdown and COVID19 restrictions

Movement is medicine. This is especially true during the current COVID19 restrictions and recent lockdowns. In this short video we address the World Health Organisation’s recommendations and what they really mean.

Sep192021

Mature woman dancing in the kitchen with her grandchild

Navigating Covid Restrictions: Movement and Exercise a Lifesaver

Regular exercise has many well-known benefits, but unfortunately, restrictions and lockdowns have made this more difficult to achieve. In this blog we discuss the importance of regular exercise during lockdown, exercises you can do at home, plus we reveal how much exercise you should really be doing. Read our blog and have a look at our exercise video for more inspiration. Get active today!

Sep52021

Type 2 Diabetes and the role of exercise

In Australia, diabetes is one of the most common chronic conditions across the country. Over 1.2 million Australians were diagnosed with diabetes in 2017-2018, with this number expected to rise over the coming years. Approximately 85-90% of these people have Type 2 diabetes, significantly affected by poor lifestyle choices and habits. In this blog, I discuss why exercise is a game-changer for Type 2 Diabetes.

Aug292021

Two exercises for knee osteoarthritis

Are you living with osteoarthritis of the knees? Struggling with the stairs? Not sure where to start? In this short video, our Principal Physiotherapist, Deborah Hunter demonstrates how to perform two exercises you can do that may help with osteoarthritis of the knee.

Aug152021

An exercise that may help with knee pain

Do you have sore knees from running? Clicking and cracking every time you move? Painful Knees?

Our Principal Physiotherapist, Deborah Hunter demonstrates how to perform an exercise you can do that may help with knee pain in this short video.

Aug82021

Painful Knees? Patellofemoral Pain Syndrome could be the reason why

Do you have sore knees from running? Clicking and cracking every time you move? There’s a good chance it’s because of patellofemoral pain syndrome (PFPS). Particularly inactive individuals, patellofemoral syndrome can be a frequent source of knee pain. In this blog I cover the symptoms, causes, diagnosis and treatment for this painful condition.

Aug12021

Exercises that may help your swollen ankles

Swollen ankles can be problematic for many people. Concerns can stem from appearance to questioning whether it is a result of a more serious issue. So, what causes swollen ankles? This is a frequently asked question by our patients at Move Better for Life. While there are many reasons why your ankles swell, our team has noticed some particular trends. This video will address 3 of these reasons and ways to help you get back on your feet!

Jul252021

3 Common Reasons Why Your Ankles Are Swollen

Swollen ankles can be problematic for many people. Concerns can stem from appearance to questioning whether it is a result of a more serious issue. So, what causes swollen ankles? This is a frequently asked question by our patients at Move Better for Life. While there are many reasons why your ankles swell, our team has noticed some particular trends. This article will address 3 of these reasons and ways to help you get back on your feet!

Jul182021

Exercises for a frozen shoulder

Do you feel like your shoulder is suddenly beginning to stiffen up? Is washing your hair becoming harder by the day? Has a once healthy shoulder now deteriorated to the point that you’re unable to move it without pain? If you are experiencing any one of these issues, you could be experiencing a condition called frozen shoulder. In this blog we cover the causes, symptoms and treatments of frozen shoulder.

Jul112021

Frozen Shoulder – A Physiotherapist’s Perspective

Do you feel like your shoulder is suddenly beginning to stiffen up? Is washing your hair becoming harder by the day? Has a once healthy shoulder now deteriorated to the point that you’re unable to move it without pain? If you are experiencing any one of these issues, you could be experiencing a condition called frozen shoulder. In this blog, we cover the causes, symptoms and treatments of frozen shoulder. I also demonstrate some key exercises you may find useful.

Jul42021

Exercises for poor posture

Poor posture can wreak havoc on the body. It can lead to neck, shoulder, and back pain, discomfort, headaches, muscle weakness, muscle tightness and even a predisposition to joint arthritis. These simple exercises may help with poor posture and lower back pain.

Our principal physiotherapist, Deb Hunter demonstrates 2 exercise that can help in this short video.

Jul22021

Picture of a young girl thinking with her hands on an old fashioned timer

Lower back pain and care: An Awkward Amount of Time

Approximately one-third of Australians will experience lower back pain at some point in their life. It often resolves with care and attention within a few weeks. However, sometimes it takes longer and then keeps coming back for ‘no apparent reason’.

The truth is – there is a reason but it isn’t always what you would expect. Many people associate lower back pain as being caused by lifting heavy objects. That is the case for some people but for most, there are two other reasonable and more likely explanations. This article discusses some of the causes of lower back pain and what you can do to prevent injury with simple tips and exercises.

Jun272021

Mature office worker hunched over computer

Is poor posture the cause of your pain?

Poor posture can wreak havoc on the body. It can lead to neck, shoulder, and back pain, discomfort, headaches, muscle weakness, muscle tightness and even a predisposition to joint arthritis. This article discusses good posture, bad posture, and what you can do to prevent injury with simple tips and exercises.

Jun132021

Middle aged woman with pained expression with lower back pain

5 Surprisingly Common Causes of Lower Back Pain

Lower back pain is one of, if not the most, common reasons patients visit physiotherapy. In fact, up to 45% of adults will experience an episode within the year. For some people, it’s a temporary ache that eases up after a few weeks. Whilst others will experience chronic and disabling pains. These types of pain can derail lives and significantly impact the quality of life.
Read our blog for 5 surprisingly common causes of lower back pain and some simple tips to help.

May232021

Did you wake up with a sore neck last night? Acute Wry Neck – treatment and prevention

Most of us have experienced a ‘stiff neck’ after sleeping awkwardly. Acute wry neck, as it is also known, is a common complaint here at the clinic. Clients experience pain, muscle spasms, restricted movement, and even headaches. Luckily, there are some simple steps you can take to treat acute wry neck and prevent it from occurring in the future.

May212021

Doing Less: An Awkward Amount of Time

With winter approaching, the days become colder and shorter, and we often find ourselves doing less and sitting more. This time last year we were in the midst of COVID isolation and lockdown so many of us found it difficult to be active. The result of inactivity over those months last year resulted in a big increase in the number of people falling and admitted to hospital.

May92021

Falls Prevention – working to keep you safe

Australians over 65 commonly experience falls and subsequent injuries. Some injuries caused by falls may be serious enough for a lengthy hospital stay and rehabilitation. Physiotherapists and occupational therapists work together with clients to treat injuries caused by falls and to prevent more falls in the future. This blog provides you with #fallsprevention leg strengthening exercises to reduce the risk of falling and increase your #safety.

Apr252021

Man experiencing tennis elbow is in visible pain grasping his elbow.

Tennis Elbow – what’s gardening got to do with it?

Gardening requires flexibility, strength, and endurance, while gripping, clipping, shearing, and pruning strains the forearm, and can lead to inflammation and pain just below the elbow. Sometimes referred to as ‘tennis elbow’. Tennis elbow can be difficult to treat and the first line of treatment is REST, but this is often difficult to accomplish – particularly if you are a keen gardener! Read on for 5 things you can do to prevent or reduce the risk of tennis elbow, and our exercise physiologist, Alex demonstrates exercises that can assist.

Apr182021

Mature woman with shovel in lovely garden

Lower back problems – the pitfalls of shoveling and the garden rake

As a practising physiotherapist, I often treat patients for lower back pain as a result of shovelling or raking in the garden. The good news is that there are several preventative actions you can take to protect against low back injury. Read my full blog for 5 things you can do to reduce the risk of lower back injury in the garden, you will also find a short video with two exercises that can help.

Apr112021

Preventing ACL injuries when playing sport

Damaging your anterior cruciate ligament – often referred to as the ACL – is one of those knee injuries that can be career ending for any amateur or professional sports athlete and can mean months of rehabilitation and months on the sideline. We recommend an injury prevention warm up program, the 11+, which when implemented consistently will help protect and reduce the risk of injury to yourself and your fellow players. While developed for FIFA it is applicable to most sports that require frequent pivoting, such as netball, and basketball. Read my full blog for more, an exercise video, and to download the 11+ manual.

Mar282021

Joint Hypermobility Syndrome – Can you be too flexible?

In my practice as a physiotherapist, I often see people presenting with pain that appears for no apparent reason. There is no trauma or noticeable injury, however there is pain particularly in the joints. Sometimes these people have pain because they have hypermobile joints. Joint Hypermobility Syndrome affects the joints and bones allowing them to…

Mar212021

Woman using foam rollwer with Exercise Physiologist or Physiotherapist

Foam rolling and stretching for flexibility, reducing injury risk and maintaining independence.

You may have heard of foam rolling which helps muscles become more receptive to stretching and moving, as well as relieving muscle soreness. It can help improve your performance running, help you more easily get out of a chair, or minimise your risk of getting a hamstring injury. Read the blog for how you can use a foam roller and its benefits.

Mar142021

Picture of feet walking through a lovely green parkland

Are you walk ready? 7 tips to avoid injury

Walking can be mentally and physically invigorating. It can also boost your immune system and improve your quality of sleep. If you are interested in starting to walk to improve your health there are a few things you should do to ensure you are walk ready, minimising the risk of injuring and increasing your likelihood of success. This blog provides you with #walkready tips and calf strengthening exercises you may find useful.

Mar72021

Middle aged man with neck pain clearly causing a headache

Neck pain and headaches – 4 simple stretches you can try

Most of us spend a long time at the computer and more and more often that’s at a laptop. With more of us working from home at the kitchen table or on the couch, means we tend to see an increasingly number of clients experience in neck pain and headaches. But with some simple exercises and good general fitness levels, you can reduce the impact.

Feb282021

A person in joggers with one shoe off, rubbing their foot

A pain in the foot (Plantar Fasciitis)

One of the most common injuries to the feet is plantar fasciitis, which is an inflammation of the muscle which supports the arch of your foot. It’s very common and is often caused by changes to footwear, walking barefoot (such as on the beach during holidays) or through sporting stress. But, through regular exercise and preventative stretching you can reduce both the pain and frequency.

Feb72021

Concussion and the knock-on effects

As the cricket season is in full swing, and many of our young football players are preparing for the football season, it is worth revisiting a very important topic – concussion and the effects it can have on players if not properly managed.

There is increasing awareness and focus amongst health professionals about the adverse effects and impairments after mild traumatic brain injury or concussion. We see evidence of this on the football field – the NRL, Rugby, AFL and the cricket field. The team physio or medic runs onto the pitch/field and carries out an on-field assessment to determine the suitability of the player to continue playing. This generally involves a symptom checklist, examination of mental status, and neurocognitive testing. But just what is a concussion and what should you do after suffering a suspected concussion?

Feb52021

Back to Work: An Awkward Amount of Time

For most of us, we are back to work after a lovely summer break, and we’ve all probably been more active than usual. This week we focus on Back to Work, tips to help you be more active in the workplace. Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Jan312021

Living with osteoarthritis in your hands – improving flexibility and minimising pain

Our hands are extremely useful so you want to keep them as mobile and agile and as strong as possible so you can keep doing the things you want and need to do. Sometimes, and particularly as we grow older, pain starts to develop in the hands frequently as the result of osteoarthritis. This blog addresses some preventative measures you can take to lower your risk and help you manage and improve the pain that comes with arthritis.

Jan292021

Tennis Elbow: An Awkward Amount of Time

Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

This happens to me regularly. These awkward moments started me thinking, and with the extra time I had during lockdown, I needed to think about my practice and how best to serve my clients in a time of physical distancing.

Jan242021

Controlled Breathing

Deep breathing is one of the best ways to lower stress in the body. It helps to lower blood pressure, promote feelings of calm and relaxation, and relieve overall stress levels. In this blog we look at how our breath works and gives you some controlled breathing exercises for you to try.

Jan222021

100 Series: An Awkward Amount of Time

Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

This happens to me regularly. These awkward moments started me thinking, and with the extra time I had during lockdown I needed to think about my practice and how best to serve my clients in a time of physical distancing.

Jan172021

Six tips to manage osteoarthritis of the shoulder

Osteoarthritis (OA) is a common condition in older adults. Most people are aware of OA occurring in the knees and hips, but it can affect the shoulder joint as well. In this blog you will find six tips to manage osteoarthritis of the shoulder and two exercises that can help.

Jan152021

Gardening Appliances: An Awkward Amount of Time

Gardening over the holidays?

Today’s awkward amount of time is focused on Gardening Appliances.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Jan142021

Why are gluteal muscles so important?

Strong gluteal muscles help with your balance and things such as climbing stairs, walking up hills, as well as improving running and walking speeds. Strong gluteal muscles also help maintain the health and stability of your hip, knee, and ankle joints as well as the lower back. This week’s blog provides three exercises you can you do to improve the strength and mobility of your gluteal muscles.

Jan102021

Back to school – the right shoes, the right bag and avoiding postural problems

As the holidays draw to a close and the kids are heading back to school do you know how to choose the right backpack for your child. And how on earth do you know which brand of horrendously overpriced shoes will be the best fit? The back-to-school list of things can be overwhelming so here are some quick tips to help you make the right decisions.
The back-to-school list of things can be overwhelming so here are some quick tips to help you make the right decisions.

Jan82021

Protecting your knees: An Awkward Amount of Time

Are you taking care of your knees?

Today’s awkward amount of time is focused on protecting your knees.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Jan32021

Back to Work

The festive season brings with it extra food and sometimes unwelcome added weight! As you head back to work after the summer holiday break, it is a good time to rethink how you can stay more active in the workplace. This blog will provide you with four tips to reduce your sitting time to improve your overall wellbeing and three simple exercises you can do in the office.

Jan12021

Hand pain: An Awkward Amount of Time

Do you suffer from hand pain?

Today’s awkward amount of time is focused on hand pain.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Dec272020

Making New Year’s resolutions? Heed the 10% rule

Each year as the New Year draws close, many of us make mental notes about what we didn’t achieve this year and what we want to achieve in 2021. That mental list often involves getting fitter and improving our health including often dropping a few kilograms. This blog covers the three tips that will keep you on the right track.

Dec252020

Christmas 2020: An Awkward Amount of Time

Fancy a walk on Christmas Day?

Today’s awkward amount of time is focused on Christmas.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Dec202020

Sleep and exercise – your secret weapon in the busy holiday season

In the lead up to Christmas our daily lives often become busier, as we cram in those extra things we need to do before the Christmas and our holidays, as well as meet up with friends we haven’t seen for a while. One of the first things that tends to suffer is our sleep and exercise routines. Yet exercise could be your secret weapon for a good night’s sleep so you can make the most of the holiday season. Read on for more.

Dec182020

Different types of Balance: An Awkward Amount of Time

Did you know there are different types of balance?

Today’s awkward amount of time is focused on different types of balance.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Dec132020

Movement with a twist: safe strengthening of the legs

Our bodies are designed to move easily over distances using our legs as long levers. The joints enable flexible movement such as running, jumping, dancing and yoga. The legs house some of the largest muscle groups in the body that cross over a series of joints at the hip, knee, ankle, and foot. When any of these muscles and joints along the chain within the lower limb do not move as designed, and move in compensatory ways, the lower limb is predisposed to injury. Read on for exercises you can do to safely strengthen your legs.

Dec112020

Foot Pain and Holidays: An Awkward Amount of Time

Feet getting sore while on holidays?

Today’s awkward amount of time is focused on Foot pain and Holidays.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Dec62020

Older woman in pool with google pushed up on her head

Summer is upon us – have you considered the benefits of swimming?

As the weather warms, we are more tempted to get into the water and swim as a form of exercise.

Swimming is a wonderful non-weight bearing exercise for whole-body fitness. Regular swimming for 20 minutes or more in a session will increase cardiovascular fitness and improve upper and lower body strength and power. Because swimming is non-weight bearing and gentle on the joints, it is possible to swim even if you are not able to run or due to pain. Read on for 7 key benefits of swimming

Dec42020

Christmas Tree and lower back pain: An Awkward Amount of Time

Putting up the Christmas Tree? Watch your lower back!

Today’s awkward amount of time is focused on Christmas tree and lower back pain.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Nov292020

Older couple decorating their Christmas Tree

The Perils of Christmas – Six tips to reduce your risk of Christmas injury

The lead up to Christmas can involve us doing more – preparing our houses and gardens for visitors at Christmas, erecting and decorating the Christmas tree, Christmas shopping and preparing the Christmas dinner just to name a few. However, most of us have also been more sedentary than we would normally be, and this leaves us more vulnerable to injury. This blog covers the perils of Christmas and shares 6 tips you can use to avoid injury.

Nov292020

Thyra’s Story

Thyra Sullings, 94 years young provides her tips on healthy ageing. Thyra only started performing gym based exercises at the age of 92 when she moved to Tamworth Gardens. Thyra described her daily exercises as an activity that she is happy to do to keep herself active. She does not feel that she has to force herself to do it and on days where she may not be feeling 100% she remembers the feeling of achievement she gets after finishing her exercises and this motivates her to get them done. Thyra can notice the benefits that regular exercises has on how she feels and knows that it has a positive impact on her health.

Nov272020

Christmas Shopping and the shoulder: An Awkward Amount of Time

Christmas Shopping? Take care of your shoulders.

Today’s awkward amount of time is focused on Christmas shopping and your shoulder. Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Nov222020

Picture of a female cancer patient, wearing pink with boxing gloves

Exercise Prescription and Cancer

Being active while you are being treated or recovering from cancer can help manage the common side effects of treatment, speed up recovery and improve your quality of life. This blog looks at exercise as a prescription for people with a diagnosis of cancer or are recovering from cancer.

Nov202020

Goals and 10% rule: An Awkward Amount of Time

Focused on your health goals?

Today’s awkward amount of time is focused on Goals and 10% rule. Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Nov152020

Exercise as medicine – do you need an exercise prescription?

Exercise as medicine – do you need an exercise prescription. Read on to find out what exercise physiology is and how an exercise prescription can help you manage chronic health conditions and improve your overall health and wellbeing.

Nov132020

Flashback – Falls: An Awkward Amount of Time

Concerned about Falls?

We have run this #awks before but our clinics are seeing an increase in falls. This is associated with reduced physical activity as our older clients practice social distancing. Did you know 30% of people over the age of 65 will fall in a year? This #awks focuses on tips that may help in preventing falls.

Nov82020

Suffering from foot pain? Let’s talk about the overpronated foot

are you suffering from foot pain? Flat feet is relatively common with over 30% people suffering from the condition. However, most people don’t suffer any pain. Flat feet are associated overpronated feet which can cause pain and dysfunction. Read the blog for more on what causes flat feet and overpronation, and what you can do about it

Nov62020

Overpronated or Flat Feet: An Awkward Amount of Time

Do you have Overpronated or Flat Feet?

Today’s awkward amount of time is focused on Overpronated or Flat Feet. Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Nov12020

Hand Perils – The Trigger Finger

Our hands are a very important tool. Sometimes we can experience pain and stiffness particularly at the joints and the around the base of the thumb. In this blog I look at what causes trigger finger, how to recognise its symptoms, what you can do to help, as well as two exercises you can try. I hope you find them useful.

Oct302020

Diabetes and Exercise: An Awkward Amount of Time

Do you have Diabetes?
Today’s awkward amount of time is focused on Diabetes and exercise.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Oct252020

Spring into your Garden – 5 tips to keep gardener’s elbow away

Gardening is a great activity, but it can play havoc with the body at times. In this blog I look at 5 ways you can avoid pain while gardening and three exercises that can help build strength of the lower back, shoulders and legs. Hope this helps your gardening experience!

Oct232020

Hypertension: An Awkward Amount of Time

Do you have Hypertension?
Today’s awkward amount of time is focused on Hypertension.
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Oct182020

Ageing and the wellbeing of work

One in four Australians are older than 55 and over the next decade this will increase to approximately one in three. As the Australian population ages we will increasingly need to prolong paid workforce participation by increasing the retirement age. A growing number of people will need to keep working beyond 65 years of age. This blog looks at what we can do to maintain our fitness and productivity as we age.

Oct162020

Gardeners Springtime Syndrome: An Awkward Amount of Time

Today’s awkward amount of time is focused on Gardeners Springtime Syndrome.

Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between?

Oct112020

Why is your pelvic floor so important?

So you are a woman in mid-fifties. You’ve had two or possibly three children, you enjoy exercise and relative good health but there is no way you ever imagine you can or will run or do any jumping because you can’t quite control your bladder. Additionally, you have also been experiencing some lower back pain – it comes and goes but is quite noticeable after you have been exercising. You can do something about it. Read my blog for exercises you can use to build your pelvic floor strength and get you back running, jumping and exercising with confidence.

Oct42020

3 everyday things that put you at risk of injuring your back

Back pain or injuries usually occur when too much pressure impairs back structures such as the discs, muscles and ligaments. Read my blog for the 3 everyday things that put you at risk of injuring your back and 7 things you can do to help prevent lower back pain.

Sep272020

Demystifying dry needling

Dry needling is used to enhance the healing process for many types of injuries. One of our fantastic physios who uses dry needling as part of her treatments, Imogen Young, has put together some information for you to help demystify dry needling.

Sep252020

Shoes and Feet: An Awkward Amount of Time

Are you wearing the right shoes? Today’s awkward amount of time is focused on shoes and feet. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra…

Sep202020

Picture of fit older woman going for a walk on a beautiful spring day

Springing into action – 3 tips to avoid injury in leaving winter hibernation

Niggles and pain can sometimes appear when we start to exercise more. I’ve treated plenty of enthusiastic over-50’s who have accidentally overdone it by exercising too hard before they’re up to it. If you are starting to exercise more as spring brings us warmer days. A systematic approach to returning to, or increasing exercise, will help prevent injuries and pain. Read on for 3 tips you can use to get back into action safely.

Sep182020

Headaches and Neck Pain: An Awkward Amount of Time

Do you suffer from headaches? Today’s awkward amount of time is focused on headaches and neck pain. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra…

Sep132020

The shoulder is complicated – are you having problems with your rotator cuff?

The shoulder is complicated. It is capable of a huge range of movement made possible through an intricate system of ligaments, tendons, muscles, nerves and joints. If just one link in the movement chain becomes problematic, the effect is felt throughout the shoulder complex causing damage and pain, particularly in the rotator cuff which gives the shoulder its stability and control.
Poor posture, poor upper body strength, and ageing are all factors that can compromise the rotator cuff tendons and increase the risk of injury. Read my blog for things you can do to keep your shoulder tendons healthy and decrease the likelihood of a rotator cuff injury.
Enjoy your week, Deb

Sep112020

Shin Splints: An Awkward Amount of Time

What causes, and how do we help shin splints? Today’s awkward amount of time is focused on shin splints. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with…

Sep62020

The power of sleep – just how important is a good night’s sleep?

45% of Australians are not getting enough sleep which is detrimental to the body’s ability to repair and rejuvenate – a significant role in rehabilitation and recovery. Sleep is a powerful tool – too little sleep alters and slows recovery time from injury, and adversely affects overall physical and mental health, while good quality sleep of 8 hours can improve the effects of ageing, improve memory, healing from injuries and optimise your well – being. This week’s blog considers the best sleeping positions and tips to help you improve your sleep.

Sep42020

Falls: An Awkward Amount of Time

How do we prevent falls? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing these little moments have started me thinking. So I introduced a 2 to 3 minute conversation on social media where I talk for a couple of minutes – no more – on a really useful or interesting snippet that I hope you will enjoy. All the best, Deb.

Aug302020

Are you experiencing pain when chewing, aching, locking of the jaw, clicking or grinding? It could be TMJ

The temporomandibular joint (TMJ) is the joint that connects your jawbone to your skull.The TMJs acts like a sliding hinge on each side of your jaw and allow you to open your mouth.
Sometimes the TMJs can be painful or restricted. Symptoms of TMJ disorders can be pain when chewing, aching in and around the ear and or face, locking of the jaw which can make it difficult to open or close your mouth and clicking or grinding. This is often referred to as TMJ disorder. There are several things you can do to help TMJ pain. Read my blog for more.

Aug282020

Working from Home. An Awkward Amount of Time

Are you working safely at home? Today’s Awkward Amount of Time is focused on working from home.
Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between?

This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing, these little moments have started me thinking. So I introduced a 2 to 3 minute conversation on social media where talk for a couple of minutes – no more – on a really useful or interesting snippet that I hope you will enjoy. All the best, Deb.

Aug232020

Problems after a Knee Replacement

Hi everyone, so you have now had your total knee replacement. It is 6 weeks on and all went well. You were walking within the first day with a frame, you managed to get 100 degrees flexion of the knee in the first 3 days. Now you are at 115 degrees which makes it easier to get in and out of the car and work on the stationary bicycle. The surgical scar has healed well and the general pain from the surgery has been minimal. You have been doing your exercises most days, although you occasionally forget, particularly as you have been doing so well. Then a week later you start to experience some pain in the front of the knee especially going up and down stair and after sitting for a while. Your knee has also started to click when you move it. Read my blog to find out more about this common surgical problem, and some exercises you can do to prevent it happening. Hope this helps, Deb

Aug162020

Picture of Doctor and Nurse consulting with mature aged male knee patient

Preparing for a Knee Replacement – Focusing on Recovery

This week we are looking at the first of a 2-part series preparing for, and then recovering from, a Total Knee Replacement.
Most orthopaedic surgeons want you to start moving your knee as soon as you wake up from the anesthetic. Often you will also be up walking on your new knee the same day. It is important to know what you need to be focusing on to assist your recovery.

Aug142020

Why Stay Strong? An Awkward Amount of Time

Why we should focus on staying strong. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing, these little moments have started me thinking. So I introduced a 2 to 3 minute conversation on social media where I talk for a couple of minutes – no more – on a really useful or interesting snippet that I hope you will enjoy. All the best, Deb.

Aug92020

Osteoarthritis of the hip and knee

Hi everyone, today I’m going to look at how you can help manage the pain and discomfort you experience when you have osteoarthritis of the knee and hip. Based on a review by a panel of experts identifying treatment interventions that had good evidence behind them the Royal Australian College of General Practitioners have developed recommendations for the management of osteoarthritis of the knee and hip.

Aug72020

Back Supports: An Awkward Amount of Time

Today’s awkward amount of time is focused on Back Supports. You can view at: https://loom.ly/pSkb4Sc
Do you ever find yourself with awkward moments of time where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing, these little moments have started me thinking. So I introduced this 2 to 3 minute conversation on social media where I talk for a couple of minutes on a really useful or interesting snippet that I hope you will enjoy

Aug22020

Could that pain in the neck really be in your back? Mid back pain

If your work or hobby involves you bending forwards over a workbench, a desk, a bar or any other project for long periods of time, you could be at risk of experiencing mid back or thoracic spine pain. This is not a problem if you maintain that position for a short time, however issues occur if you maintain this position for long periods. As a result, your posture suffers, and leads to stiffness, aching between your shoulder blades, and even backstabbing pain. Sometimes the pain can radiate upwards to the back of the neck and head. Fortunately, there are many things you can do to help. Find out more in my full blog.

Jul262020

Whiplash – why and what happens

Whiplash is an injury to the neck that occurs following a sudden acceleration-deceleration force that causes unrestrained, rapid forward and backward movement of the head and neck. Symptoms include pain, decreased range of motion and tightness in the neck, as well as headaches, muscles spams, and pain radiating further down the back. In the early days after the injury it is important to start some simple and gentle exercises to get your neck and head moving. This blog addresses what you can do to settle the inflammation in your muscles and other tissues as well as gentle strengthening exercises.

Jul242020

Achilles Tendinopathy: An Awkward Amount of Time

Suffering from ankle and leg pain? Today’s Awkard Amount of Time focuses on Achilles Tendinopathy. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing, these little moments have started me thinking. So Iintroduced a 2 to 3 minute conversation on social media where I talk for a couple of minutes – on a really useful or interesting snippet that I hope you will enjoy. All the best, Deb.

Jul192020

Understanding Osteoporosis and what you can do about it

Osteoporosis is a common condition in which the bones become brittle and fragile, usually because of hormonal changes or deficiency of calcium or vitamin D. The bones lose minerals such as calcium more quickly than the body replaces them, leading to a loss of bone density. Osteoporosis is sometimes known as ‘The Silent Disease’ because many people do not know they have it until they break a bone. It affects over 1 million Australians. This week’s blog the causes and risks of osteoporosis, what you can do to maintain and improve your bone density.

Jul172020

Dry Needling: An Awkward Amount of Time

Suffering from muscle pain? Today’s Awkward Amount of Tims focuses on dry needling. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing, these little moments started me thinking. So I introduced this 2 to 3 minute video – on a really useful or interesting snippet that I hope you will enjoy. All the best, Deb.

Jul122020

Why doing less is a problem

Periods of decreased activity can be problematic with COVID 19 changing the lives of many, if not all of us. Many of us have been isolating for months to reduce our risk of catching the virus. Isolation has brought with it decreased amounts of activity and with that – decreased strength and increased stiffness in the muscles and joints. Strong and flexible muscles are critical to helping support joints. If unprotected – joints are at risk of injury – and people are at a higher risk of falling and causing more injury. Our blog addresses this important issue and sets out a few basic exercises you can introduce to maintain your strength and flexibility.

Jul102020

An Awkward Amount of Time: Foam Rolling

Exercising at Home? Today’s awkward amount of time is focused on Foam Rolling. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed…

Jul52020

Persistent pain: Why won’t it go away!

Ever wondered why your pain keeps coming back? You think you have it under control and sorted and then it’s back again. Well, it could be as simple as you are only addressing the symptoms such as the pain and stiffness not the cause of your issue. This week’s short blog by physiotherapist, Carmela Birch addresses this issue and how a Selective Functional Movement Assessment could help.

Jul32020

An Awkward Amount of Time: Hip Bursitis

Today’s awkward amount of time is focused on Hip Bursitis.
Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and how best to serve my clients in this time of physical distancing these little moments have started me thinking. So I have decided to introduce a 2 to 3 minute conversation on social media where I will talk for a couple of minutes – no more – on a really useful or interesting snippet that I hope you will enjoy.

Jun282020

How important is your balance?

Balance of your body is the even distribution of weight bearing, enabling you to remain upright and steady. It is something that you often don’t appreciate until it starts to deteriorate. Balance is also tied up with proprioception which is a broad concept involving both balance and postural control. These are very important things to…

Jun212020

Diabetes: How exercise can help

Diabetes is an increasingly common medical problem that you may have heard about or you may know someone who has it. So, it’s worth looking at to understand what it is and why you can get it. Firstly, it’s important to know there are 2 types of diabetes: Type 1 and Type 2 Type 1 diabetes is an…

Jun192020

An Awkward Amount of Time: Knee Pain

Do you suffer from Knee Pain? This Awkward Amount of Time covers knee pain and tips on relieving it. Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with…

Jun192020

Workstation Ergonomics: Part 4

Following on from our last session, where our CEO Deborah discussed how to set up a standing workstation, join us for Workstation Ergonomics: Part 4, where Deb discusses simple strategies you can use to minimise pain and the risk of injury, and find out why “your next position is your best position”.

Jun182020

Workstation Ergonomics: Part 3

Following on from yesterday’s session where our CEO Deborah discussed how to set up a sitting workstation, join us for today’s for Workstation Ergonomics: Part 3, which discusses the ideal set up for a STANDING workstation.

Jun172020

Workstation Ergonomics: Part 2

Following on from Workplace Ergonomics: Part 1, where Deborah Hunter CEO of WorkHealth Australia and physiotherapy practice Move Better for Life (Armidale and Tamworth) discussed the risks of a poorly set up workstation, join us for Part 2, which discusses the ideal set up for a SITTING workstation.

Jun142020

Stretching: Why it is good for you and how to stretch well

Stretching can increase flexibility and range of motion around your joints, which in turn may reduce your risk of injury and improve performance.   Good flexibility of your body can:  Improve your performance in physical activities. This can range from your ability to run faster with better technique through to simply being able to get out of a chair.   For instance,…

Jun72020

Cycle Ready

Cycling is one of those activities that seems to have done well during the COVID 19 lockdown. There are reports that bicycle sales have increased over the lockdown period which would indicate that more people are taking to cycling for exercise. The large cities in Australia are tackling social distancing on public transport and suggesting people ride…

Jun52020

Stretching (Part 2): An Awkward Amount of Time

Are you Stretching? Are you doing it correctly? If you’re new here, you can find Stretching (Part 1) here: https://youtu.be/QAA3DCX46Og Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with…

May312020

Posture and why it matters

Posture is the position in which you hold your body when sitting standing or performing certain tasks. There are many different aspects to posture and there are reasons certain postures become a problem. Your body is designed to align in a certain way for optimal function. This means that there are ideal ways to stand…

May292020

Stretching (Part 1): An Awkward Amount of Time

Are you Stretching? Are you doing it correctly? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed to think about my practice and…

May242020

Ankle Sprains

The most common form of ankle injury is a sprained ankle – more commonly a sprain to the ligaments on the outside or lateral aspect of the ankle, caused by accidentally twisting or turning your ankle in an awkward way. It’s usually caused by a traumatic incident, such as a sudden change of direction while playing sport, or…

May222020

Workstation Set up: An Awkward Amount of Time

Working from home? Do you know how to set up your workstation safely? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I have needed…

May172020

Trochanteric Bursitis

Many of us in an effort to combat the effects of isolation are exercising more than ever before, and some of us may be experiencing new, and unwelcome pain responses. If this is the case for you, hip bursitis or trochanteric bursitis could well be the cause of your hip pain. What it is, and what you can do about it. …

May152020

Acute Lower Back Pain: An Awkward Amount of Time

Do you suffer from lower back pain? Do you know why or what to do about it? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra…

May102020

Falls – why do they happen, and how can you prevent them?

Falls are a major health issue in Australia with around 30% of adults over 65 experiencing at least one fall per year. With the rising number of people aged over 65 this is expected to increase significantly over the next decade. Many falls go undocumented because there is no apparent trauma. However, some falls can lead individuals to a fractured hip, shoulder, or…

May42020

Osteoarthritis of the Knee: An Awkward Amount of Time

Do you suffer from sore knees? Do you know why or what to do about them? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time…

May32020

Pre-Employment Assessments

Hi everyone, There are many jobs within health (aged care, disability care) and the mining industry that are physically demanding and require an employee to be physically fit to meet the demands of the job. Effective screening can reduce workplace injuries and prevent productivity losses. A pre- employment assessment is a test or questionnaire that…

May12020

Calf Strain: An Awkward Amount of Time

Do you suffer from sore calves? Do you know why or what to do about them? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time…

Apr272020

Plantar Fasciitis: An Awkward Amount of Time

Do you suffer from sore feet? Do you know why or what to do about them? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time…

Apr262020

Choosing an appropriate exercise program from the internet. Do you know how?

We know exercise is beneficial to both physical and mental health, so an exercise video at home can be crucial to those self -isolating and confined to home. However, selecting exercise videos randomly can be problematic and lead to injury. This is particularly relevant if you happen to choose a high impact exercise routine. High impact exercise programs can be tempting as you feel like you want to get the most out of the time you invest. However, when the body loads up too quickly, the soft tissues including tendons and muscles experience microdamage which can lead to inflammation and pain. Additionally, joints can experience damage from loading up if the muscles are not able to support them adequately. You can reduce your risk of injury by taking the time to ask yourself a few simple questions and adhering to some general advice before embarking on a home video exercise program.

Apr242020

Headaches: An Awkward Amount of Time

Do you suffer from headaches? Do you know why or what to do about them? Do you ever find yourself with awkward moments of time, where it is not quite enough time before your ‘next thing’ to really start something else in between? This happens to me quite often, and with the extra time I…

Apr122020

Sitting more than 60% of your day? Tips to manage your health

As many of us settle in to work remotely from home, confined to the house because of the coronavirus pandemic. We are moving less than we use to only 1-2 months ago. Our step counts are down, instead Netflix and social media are getting a workout replacing our own gym workouts, and generally, we are…

Apr52020

Picture of mature woman on telehealth consult

Demystifying telehealth: how does it work and why?

The word telehealth has been bandied around a lot lately and the federal government has in response to COVID-19 expanded the Medicare items relating to telehealth. So what exactly is Telehealth? Telehealth is a form of consultation with a health professional via video link up or over the phone. It is a way of having an appointment with a health professional without meeting them in person and can be conducted from your own home or any place where you can use a phone, a computer or an ipad/tablet. A Health professional – who can conduct a consultation via telehealth – can be your doctor, psychologist or in our case either your physiotherapist or exercise physiologist.

Mar292020

Working from home a pain in the neck?

Laptop computers have helped make our working and study life far more flexible. For instance, the corona crisis has seen many of us unexpectedly working from home and spending more and more time at our computers. There is a large body of evidence that suggests spending long periods of time using a laptop or looking…

Mar222020

Over 40? Manual work and lasting the distance

When we reach our 40’s and over, manual work can take its toll on our bodies if we don’t pay attention. You are far more likely to injure yourself from 40 onwards. I see this in my physio practice often where many people we see are 40 and over. Of course, we treat people with…

Mar152020

When our bodies betray us – our habits may be to blame

The human body has an enormous capacity to be resilient but as we reach our forties, our bodies can become the victims of habits we have adopted over the years. We often develop ways of doing certain manual tasks over many years. If you have been driving for 20 years or more you may…

Dec152019

Beach holidays and shin splints

With the holiday season and beach holidays upon us it is worth looking at the injuries people present with in the practice after returning from holidays. One of these is shin splints. Shin splints present as a dull, aching pain and tenderness in the front of the lower leg adjacent to the shin bone. There…

Dec82019

Preparing for your holidays: Plantar Fasciitis

Plantar fasciitis is one of those injuries that many people have never heard of until they experience it themselves, only to discover there are many other sufferers out there. What is plantar fasciitis and what does it have to do with the upcoming holidays? Plantar fasciitis is inflammation of the plantar fascia on the underside of…

Dec12019

Drought Proofing your Body

The drought is taking its toll not only in my home in the New England area but across much of Australia, and as most of you would know, its effects are wide reaching. An unexpected effect is injury caused by carting buckets of water around. We have had several people present to the clinic with…

Nov172019

Hips or Back? Which is causing your back problems?

Hip or back? Which is it? Hip or back? Which is it? Back problems can masquerade as hip problems and conversely hip problems can present as back pain. There is a lot of overlap and I often see it in the practice when someone seeks treatment for their hip when in fact the pain is…

Nov102019

Back Care for Tradies

The life of a tradie is one that is particularly physical and involves a lot of repeated bending, lifting and squatting. I have met a few older tradies in the clinic who have come in with lower back, neck and shoulder problems. I have also met a few who have changed jobs because of the…

Nov32019

Back Care For Farmers

Farmers are a group of people that often present to my clinic with lower back pain. Their job involves a huge variation in the physical tasks they do. This ranges from repeated and heavy lifting, bending, prolonged sitting on a tractor twisting repeatedly in the seat, and activities like driving a quad bike or a…

Oct272019

Back Care for Office Workers

Last week we looked at the basics of what can cause back pain including what activities can lead to back pain driven by disc problems . We often adopt poor postures for greater amounts of time than we used to, mainly due to our use of hi-tech devices including computers and smart phones. Sitting frequently…

Oct202019

Elderly woman bending over to pick up bags

Back 2 Basics: Understanding Your Back

Commonly someone with back pain will just put up with the pain, not understanding what the problem is, and not knowing what they can do to manage it. Over the next few weeks I will be looking at back care, each week focusing on different groups of people involved with specific work or styles of…

Oct132019

Strength As We Age

Staying strong as you age is critical to helping you stay in the work force and allow you to keep doing what you want and need to do. It is important to focus on exercise programs that are likely to enhance performance of daily activities such as getting out of a chair and climbing stairs…

Sep292019

Are laptops to blame for the pain in your neck?

Laptop computers have helped make our working and study life far more flexible, however evidence that suggests that spending long periods of time using a laptop can lead to neck pain from looking down at the screen. Laptop use can also affect other areas of the body including: • Our wrists and hands from typing…

Jul72019

Deborah Hunter. Trekking Blog 2

Hi everyone! This week I discuss the importance of careful preparation for a hike. Whether it’s planning for a trek in Iceland, the Oxfam trail-walk, or some bush trails in Australia, you can never feel too prepared. Whatever your goal, if you are attempting to walk or trek you will need to prepare your body…

Jun302019

Deborah Hunter Trekking Blog 1

Many of us will admit to spending hours of sitting for long periods of time, whether it be at your computer or travelling to and from work. This can often leave you feeling lethargic and unmotivated to exercise. So, it is important to get away from the screen (and those chairs!) from time to time;…

Jun232019

Ankles 2

Last week we discussed why rehabilitation is so important to recovering fully from an ankle sprain. To recap, the first 1-2 weeks of an ankle sprain need REST, taping, retraining of a normal walking pattern, and simple movement and balance exercises. This week we will focus on how to progress your rehabilitation beyond these first…

Jun162019

Ankles Part 1

With winter sports well under way, people need to keep up their stretching, take care while they play, and remain vigilant about any soreness that occurs during their games. One of the most common injuries we see in the clinic are injuries to the ankle. Netballers, basketballers, and sports that involve a lot of jumping…

Jun92019

Aerobic fitness as we age: 2 of 2

By Shae Flynn, EP As we all know, it’s important to keep our heart and lungs healthy… but why? Cardiorespiratory fitness, in a nutshell, is the body’s ability to deliver oxygen to every cell in the body via the circulatory (blood) system and remove toxins and waste products. This delivery of oxygen is important for…

Jun22019

Aerobic fitness: Part 1

Our last two blogs focused on how to overcome ageing muscles. This week we’re discussing why it’s important to keep our heart and lungs healthy too. It’s important to maintain strong heart and lungs as you get older in order to keep your mobility and independence so you can do the things you love. An…

May262019

Week 2_ Strength as we are

As we know, its important to keep our heart and lungs healthy…But why? Cardiorespiratory fitness in a nut shell is the body’s ability to delivery oxygen to every cell in the body via the circulatory (blood) system and remove toxins and waste products. This delivery of oxygen is important in every system in the body…

May192019

Week 1 of 2 – Strength as we are

The problem: Are you noticing that you’re not as strong as you once were? Are you having difficulty doing things that up until a few years ago, you didn’t even have to think about? Or are you still as mobile as you always were, but are finding that nowadays you pay for it later? If…

May122019

Week 3 – Fit for the office – Posture

Fit for the office: Posture Hi Everyone! Good posture is vital in preventing neck pain and headaches. You may find yourself trying to get that extra bit of work done, by spending prolonged periods of time sitting at the computer or slumped on your bed with the laptop. Then the neck pain starts. There’s no…

May52019

Fit for the Office – Week 2 – Reasons to move

Hi Everyone! Last week we touched on ways to help you move more at work and why you need to. This week, we look further into the importance of moving regularly. The postural and stabilizing muscles of the body can become painful when held in elongated and end-of-range positions. Muscles are strongest, and work optimally,…

Apr282019

Fit for the office: The importance of moving

Hi Everyone! It is well known that work tasks involving prolonged static positions, such as sitting at the computer or standing for long periods, can lead to increased risk of injuries. The issue is the sedentary and static nature of the tasks. When muscles are asked to do repetitive and small movements for many hours…

Apr232019

Shoulders

Hi Everyone! There are very few parts of your body that act in isolation to another part. This particularly applies to the shoulders and arms, which can impact the functionality of the neck and vice versa. Shoulder weakness can, and often does, lead to elbow and neck problems so keeping your shoulders and arms strong…

Apr142019

Grandkid Ready #5

Hello all, Over the last 4 weeks, we have looked at areas to work on to help make your time with your grandchildren more enjoyable. These things include improving muscle strength, balance, getting on and off the floor, and safe ways to lift and bend. To summarise: 1. Remaining strong (or becoming stronger) is important…

Apr72019

Grandkid Ready! #4

Hi again everyone! Welcome to the second last post about being ‘grandkid ready’. By the time your grandchildren are teenagers they will probably be on their computers for a lot of the time, or they’ll be asking you to drive them around! The time you spend around your teenage grandchildren tends to be less physically…

Mar312019

Grandkid Ready #3

Hi all, Welcome to week 3 of our 5-week series on how to protect the ‘grandparent body’ from injury when looking after your energetic grandchildren. Children between 2- 10 years can be highly active, which places pressure on you to keep up! You may find yourself moving more frequently and more quickly than you have…

Mar242019

Grandkid Ready! #2

Hi Everyone, This is our second week exploring the physical issues that can occur when looking after grandchildren. Arguably, the most physically challenging grandchild will be the toddler: the hefty 15kg two-year-old who wants to be picked up continually or wants you to be on the floor with them. Let’s deal with getting on and…

Mar172019

Grandkid Ready! #1

Hi Everyone, Looking after grandchildren is one of those joys in life… while it is extremely rewarding, it can also take its toll on the body. Striding out quickly (or running) in pursuit of a runaway grandkid, picking them up when distressed, or generally just being more active and altering how you move when they…

Mar102019

Gardening Blog_Series 5

Hi all, Over the past four weeks we have looked at various ways you can improve your gardening experience. Here is a summary of what we talked about. Gardening is a great activity, but it can play havoc with the body at times. Sometimes the back, knees, shoulders and neck can suffer, but there are…

Mar22019

Gardening Series_Week 4

Hi all, Gardening often involves a lot of clipping and pruning using secateurs, and generally gripping handles such as spades. This can occasionally lead to pain in the top of the arm near the elbow. Sometimes referred to as ‘tennis elbow’ – let’s call it ‘gardeners’ elbow’! – it can be painful at night and…

Feb242019

Gardening Series_3 Shoulders and Neck

Hi all, It is very easy to injure the neck and shoulders when engaging in a lot of heavy clipping and trimming of shrubs and plants in the garden. When your arms become tired with clipping and brush cutting at shoulder height or above, often the muscles around the neck become overused. This also applies…

Feb162019

Gardening Series 2_Caring for Your Knees

Hi all, This is week 2 of our 5-week series on gardening, its impact on the body and how you can help make gardening a more enjoyable experience for yourself. Gardening can involve a lot of bending. Last week we talked about changing up your position so you are not constantly loading up one part…

Feb102019

Gardening Series_1 Watch Your Back!

Hi all, Gardening is a great activity, but it can play havoc with the body at times. Sometimes the back, shoulders and neck can suffer, particularly as you battle the weeds that have taken hold over the summer. Over the next five weeks I will be looking at gardening, its impact on the body, and…

Feb22019

Back Pain

Hello Everybody Back pain is very common and something that most people will experience in their lifetime. It can be very inconvenient! Mostly, it will go away after a while – usually by three months – but occasionally it continues to return time and again. The reasons are varied, but what we do know now…

Jan272019

Back to Work

Hello Everybody As you head back to work after the summer holiday break, it is a good time to rethink how you can stay more active in the workplace. Studies have found that sitting for too long and being inactive can play a direct role in poor health and early death, with higher rates of…

Jan212019

Back to School

Hello Everybody Now that the school holidays are coming to an end and the kids are heading back to school, it’s a good time to have a look at what activities your children are involved in to help them stay active. It’s important children stay active when they get back to school simply because it…

Jan132019

Travel Series_Week 6

Hello Everybody This is the final week of our 6-week travel series. This week we will talk about preparing for long-haul flights. Long haul flying in economy class can be downright unpleasant at times. Its long, its cramped, and you just can’t sleep. The only good thing is you can binge watch movies (if you…

Jan62019

Travel Series_Week 5

Hello everybody This is week 5 of our 6-week travel series. This week we will talk about how to keep your knees feeling strong and pain free when travelling. Travel can often involve negotiating more stairs than you would normally come across at home. Subjecting knees to more steps and loading them up repeatedly can…

Dec302018

Travel Series_Week 4

Hello everybody This is week 4 of our 6-week travel series. This week we will talk about the impact handbags and small day bags can have on shoulders and necks. Travelling can involve many hours out and about, sight-seeing and exploring new cities and places. We often take a small day bag with us to…

Dec232018

Travel Series_Week 3

Hello everybody This is week 3 of our 6-week travel series. This week we will talk about the problems of carting heavy luggage and its impact on the lower back and shoulders. Imagine this. You stumble off the plane after enduring 17 hours in cramped conditions. Your lower back and neck are stiff, but it…

Dec162018

Travel Series_Week 2

Hello everybody This is week 2 of our 6-week travel series. This week we will talk about the problems of sustained sitting and its impact on the lower back. Imagine this. You are four hours into the 17-hour long-haul flight. You are halfway through the second movie of the six you plan to binge on…

Dec92018

Travel Series_Week 1

Hello everyone Travelling – as fabulous as it is – can often cause havoc to the body. We usually start the travelling experience with a prolonged period of sitting, either on a plane, in a car, bus or train , which puts strain on the lower back. Then proceed to heave luggage around, adding to…

Grandkid Ready!

Hello everyone Looking after grandchildren is one of those joys in life that can take its toll on the body, including running (or very fast walk-striding!) after them, picking them up, and generally moving differently and more often when they are around. A few areas to work on to help make your time with the…

Nov252018

Balance

Balance is something that needs more attention after injuring a weight-bearing joint (such as the ankle or knee) and as we get older. Poor balance can be attributed to many things including muscle weakness, previous injuries, and problems with the inner ear. Often it is something that can be treated. Strength of the back, hips…

Nov182018

Posture

Hi all Good posture is a sign of strong core stability. Back, abdomen and buttock strength is a critical component in maintaining an upright posture. Here are a few tips that can help improve your posture: – Strengthen your back, buttocks and abdomen with a few daily strengthening exercises targeting those areas specifically. – Stand…

Nov112018

Gardening

Hi everyone, Gardening is a great activity, but it can play havoc with the body at times. Sometimes the back, shoulders and neck can suffer, but there are some helpful things you can do to offset the chance of this happening and keep you in your garden longer. – Improving your back, leg and shoulder…

Nov82018

Neck Cervical Pain

Hi everyone It’s exam time and I have had a number of students come to see me with neck pain radiating to their shoulder and giving them headaches. The story usually goes along the lines of no trauma, prolonged periods of sitting at the computer or on the bed with their laptop, cramming for the…

Nov42018

Barefoot Shoes and Summer

Hi everyone, I have recently had a number of people come to see me who decided they would like to start wearing barefoot running shoes because they had heard it was better for them than shoes with lots of support. In an ideal world, they may be right – our feet are well designed to…

Oct292018

Strength

Hi everyone Research has shown that as we get older, we become weaker, with many adults becoming weaker from about the age of 40 onwards. Up until about the age of 60, much of this can be attributed to change of lifestyle. However, after 60 years of age, some of it is physiological (i.e. weakness…

Oct72018

Running Gait Analysis

Hi everyone, Today we are talking about Running Gait Analysis. Like all complex skills, running can be learned, improved and changed. Physiotherapists are able to offer running gait analysis to determine changes that could be made to improve your running action and to make your movement more efficient. This could be for any person who…

Sep302018

Ankle Blog

Hi everyone, the ankle is a part of the body we often pay little attention to until we damage it. The most common form of ankle injury is a sprained ankle – often sprain to the ligaments on the outside or lateral aspect of the ankle. When the ligaments on the side of the ankle…

Sep232018

Hip Blog

Hi everyone, last week I talked about the latest treatment recommendations by the Royal Australian College of General Practitioners for people suffering osteoarthritis (OA) of the knee. This week I will take a look at the recommendations for OA of the hip. They are very similar but worth going over. The hip, unlike the knee…

Sep162018

Knee Osteoarthritis

Hi all, today I want to talk to you about osteoarthritis of the knee. Osteoarthritis is something many people live with. The Royal Australian College of General Practitioners have recently released their recommendations for the management of knee and hip osteoarthritis. A panel of experts look at a range of treatment approaches and came up…

Sep92018

Managing Lower Back Pain

Hi everyone, Lower back pain is one of those things that many people are afflicted with at some point in their life. It often comes on without warning, is very painful, and very inconvenient. Then after a while, it settles down and you wonder what all the fuss was about. For some people, however, it…

Aug302018

Stroke Awareness

Hi everyone, According to the Australian Stroke Foundation, stroke is the leading cause of disability and one of the leading causes of death. Support others and yourself with a reminder about how to look out for the signs of a stroke. It’s also great to know that you can actively do things in your everyday…

Aug122018

Rotator Cuff

Hi everyone. Today we’ll be looking at a fascinating part of the body: the shoulder. The shoulder is a ball-and-socket joint. Comprised of an intricate system of ligaments, tendons, muscles, and nerves, it is capable of a huge range of movement – the greatest range of motion of any joint in the body, in fact.…

Aug52018

Tendon Injury

Hi all, let me ask you: have you ever given much thought to your tendons? A tendon is the flexible but inelastic cord of strong fibrous collagen tissue that attaches muscle to bone or other structure within the body (such as an eyeball). Most injuries to tendons are the result of gradual wear and tear…

Jul292018

Lower Back Pain

Hi everyone, today we’ll be discussing one of the more common afflictions we see in our patients: lower back pain. When you have any sort of back pain, your core stabilisers (the small muscles adjacent to your spine – that’s the multifidus muscle, the transverse abdominus muscle, and the pelvic floor) don’t function very well.…

Jul222018

Post Sports Injury Rehabilitation

Hi everyone – do you remember what a thrill it was to be on a team when you were a child? Playing sport is an excellent way to maintain physical wellbeing at any age. Unfortunately, some of us tend to go a bit too hard when we really shouldn’t, leading to injury. Injuries to weightbearing…

Deborah Hunter wins Business Leader in the NSW 2017 Chamber Awards: Regional Finals.

[linkarea background_color=”” hover_color=”accent1″ href=”https://www.businessannualawards.com.au/Regions/New-England-North-West” target=”_self” icon=”” icon_color=”accent6″ icon_size=”62″ image=””] Congratulations to our CEO Deb, for winning Business Leader in the NSW 2017 Chamber Awards: Regional Finals. The New England North West Regional Business Awards were held at Gunnedah Town Hall on Friday 1 September 2017. Deb is the Director and Principal Physiotherapist at WorkHealth Australia and Rusden…

Feb182017

Expanding to include an Occupational Therapist

Michelle is an Occupational Therapist, graduating from Newcastle University with over 10 years clinical experience working across a variety of settings. Michelle is Armidale born and bred and is passionate about working within her local community. Her practice as an Occupational Therapist is holistic and client focused. Michelle endeavours to work with all her clients…

Feb152017

Meet Andrew Brown

Andrew Brown Physiotherapist Hi everyone! My name is Andrew Brown and I’m very excited to announce that I have returned to my home town to join the team at Rusden Street Physiotherapy. I have graduated from the University of Queensland with a Masters of Physiotherapy, andundergraduate degree in Sport and Exercise Science. My interests in…

Oct142016

Winner at the Armidale Business Chamber Awards 2016

Rusden St Physio and WorkHealth Australia have won the Armidale Business Chamber ‘Excellence in Small Business’ Award. I am very humbled by the support from our patients and clients who nominated us for this award and in the Business Leader New England Enterprising Woman categories, for which we were finalists. Many thanks go to our…

Sep192016

Winners at the 2016 Armidale Business Chamber Awards