The idea of starting exercise can often be overwhelming. You might find yourself questioning where on earth you start, what you need to do, and how can you possibly fit this into your already busy lifestyle? We have a few top tips for helping you get the ball rolling and start reaping the benefits of regular exercise. Set small achievable goals While you might think getting up at 5 a.m. every day of the week to burn through a grueling workout is the fastest way to get in rout

Education is power, so let’s bust a few myths about back pain and how you should be managing it! BED REST: “I need to rest to let my back heal.” MYTH! Not moving your spine is possibly one of the worst things you could do. Our spines are designed to move, so when we have pain, they respond best to staying as active as possible! AVOID LIFTING: “I’m not allowed to lift anymore since hurting my back.” NEGATIVE! While it may be necessary to reduce lifting loads in the earlier sta

Lower back pain (LBP) is one of the biggest reasons for people to visit their Doctor or Physio, especially as we age. Many people become quite fearful of back pain and rush to their Doctors asking to have scans done to see what’s going on in there. However, studies show that MRI findings (including disc degeneration, disc bulges and disc protrusions) do not always correlate with a person’s pain experience. In the image above, statistics show the prevalence of structural chang

Research shows that exercise has amazing psychological benefits which help to maintain and enhance good mental health. Regular exercise can alleviate stress, reduce symptoms of depression and anxiety, and help with recovery from mental health issues. Feel-Good Hormones Exercise releases important hormones – endorphins and serotonin – which are the “feel-good” chemicals in the brain that produce feelings of happiness and euphoria. They also help to improve mood, reduce feeling

Muscle “tightness” is a common problem which affects many people. Regardless of its cause, it can reduce joint range of motion overtime which may indirectly affect physical performance or increase the risk of injury. Stretching is a well-known intervention, frequently used by athletes or people involved in rehabilitation or fitness programs, which is used to reduce and/or prevent muscles from becoming tight. Despite the fact many of us engage in regular exercise, we often do

Benign Paroxysmal Positional Vertigo (BPPV) is a common cause of vertigo, best described as a false sensation of spinning. BPPV is sudden in onset, and usually only lasts in brief spells. It is typically triggered by movements of the head or certain head positions. BPPV is a mechanical problem in the middle ear. It occurs when some of the calcium carbonate crystals (otoconia) that are normally embedded in gel in the inner ear become dislodged and migrate into one or more of t

Kinetic Link Training (KLT) is a functional strength training program aimed at improving functional capacity. That is, the ability to perform both simple and complex daily tasks, work-related or sport-specific movements with ease, efficiency, strength and control. KLT resistance training is fully biomechanically balanced and addresses all the components necessary to succeed in any activity or performance. The focus is on training and performing natural human movements under l

In today’s world, people are spending more time sitting down than ever before. On average, office workers are spending up to 15 hours per day in a seated position. They now say that ‘sitting’ is the new ‘smoking,’ and it’s literally killing us! The potential negative health effects of excessive sitting include: 1. Prolonged sitting reduces blood flow to the brain, causing you to feel sluggish and tired. It is also linked to increased rates of depression and anxiety. 2. Sedent

Muscle strain injuries can be graded into four categories based on the extent of damage to the muscle fibers. According to research by Mueller-Wohlfahrt H-W, et al. Br J Sports Med (2013), the four categories are as follows: Type 1 and Type 2 muscle injuries are “Functional Muscle Injuries,” meaning they are symptomatic without actual tissue damage. Type 3 and Type 4 are “Structural Muscle Injuries” that involve damage to the actual muscle fibers. Type 1: Over-exertion relat

Osteoarthritis (OA) is a degenerative joint disease that causes a breakdown in the cartilage protecting the ends of our bones. It is the most common form of arthritis, predominantly affecting older adults, and is more prevalent in women compared to men. OA may affect any joint in the body but is usually found in weight-bearing joints such as knees, hips and lower backs, or in the smaller joints of our hands. Cartilage is a thick, smooth form of connective tissue designed to p

The outer (or lateral) aspect of the elbow is a very common site of pain, particularly in people of working age, between 30 to 60 years old. It has been commonly termed ‘Tennis Elbow’ however this diagnosis is not accurate as it is often seen more in people who do not actually play tennis. As the pain is considered to be the result of chronic overuse and overload on the wrist extensor tendons, the more correct term used to describe the condition is ‘Lateral Elbow Tendinopathy

The Achilles tendon is the thickest, strongest tendon in the human body, able to transfer large forces when we move. The Achilles’ can transfer forces of up to 10 times your body weight when you jump, hop, run or skip. Many Achilles injuries are chronic and develop slowly over time but can be very debilitating and take a long time to settle and recover. Causes of Achilles pain can be weak calf muscles (Gastrocnemius & Soleus), an imbalance between the calf muscles, tight ankl

Load is possibly the hottest, most researched topic in sports at present. So, what is load? Load is the work, exercise (load you put your body through) in training and /or competing in your chosen sport. Load is protective of injury and increases your risk of injury. Confused yet? The oldest example of load is the legend of Milo, a wrestler known for his superhuman strength, who carried a calf on his shoulders as a young man every day. As the calf grew so did Milo’s strength,

Have you or someone you know ever considered seeking information from a Dietitian? We are taking expressions of interest at this stage to gauge if there would be the demand for Rowan to join our team. Have a read of his information below and either contact him directly or you can speak to us. All information and enquiries will be kept confidential. DIETITIAN Medowie Family & Sports Physio would like to gauge interest from its valued visitors to utilise the services of an Accr

Hamstring Strains are one of the most common sports injuries. The hamstring muscles are found at the back of your thigh. The hamstrings are composed of three main muscles; the biceps femoris muscle, the semimembranosus muscle and the semitendinosus muscle. The biceps femoris muscle is the most commonly injured. Hamstring strains occur when excessive or sudden tension is put through the hamstring muscle fibres. Hamstring strains vary from simple strains to complete tears. The

Lateral (or pain on the side) hip pain is an extremely common complaint, and often referred to as pain over the Greater trochanter or trochanteric pain. Pain typically presents in weight-bearing activities, especially ascending stairs, running or high impact activities as well as side lying (on either side). Symptoms can include focal tenderness, weak hip abduction, pain radiating into lower buttock or lateral thigh and even numbness in the upper thigh. Pain is often aggravat

Knee pain is one of the post common causes of pain experienced by people when they exercise. Due to the complex nature and different management required for knee pain, I’ve broken this blog into a few parts. The knee is designed to be a hinge that swings backwards and forwards, held together by two cruciate (inside the knee joint) ligaments and two collateral (outside the joint and part of the joint capsule) ligaments. These ligaments are typically injured with a rotational t

Knee pain is one of the post common causes of pain experienced by people when they exercise. Due to the complex nature and different management required for knee pain, I’ve broken this blog into a few parts. To start with anterior knee pain (pain in the front of the knee) or patella-femoral (kneecap area) pain has been cited as affecting 56% of the general population, with a higher prevalence in athletes. Many people sadly start exercising and then give up due to knee pain. W

Ankle sprains are one of the most common injuries to the lower limb. They can vary in severity from “ouchy” and a bit sore to walk on, to requiring surgery for fractured bones or ligament reconstruction for instability. Most of us at some time have “rolled” our ankle (lateral ankle sprain) and been a bit "hobbly" for a few days. The first thing to do when you roll your ankle is PRICE – Protect, Rest, Ice, Compression, Elevation. If you cannot weight bear at all, an X-ray can

Proprioception – in Latin it means “one’s own,” “individual” and “to take or grasp.” In Physiotherapy it means “the sense of where the body (or a limb) is in relation to the rest of the body and the environment.” Proprioception is essentially messages sent to the brain from muscles, tendons and joints to allow us to move and manipulate our environment without constantly falling, walking into stuff or generally being very unco-ordinated in our movements. Still don’t quite ge