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25/11/2021

Eccentric exercises for flexibility and more!

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Stretching is commonly thought to be essential for flexibility and for preventing injury, however this is not always the case. Research has shown that stretching does not significantly improve performance or reduce the risk of injury. Stretching has its role if you solely want to improve flexibility, however if you’re looking for something to improve flexibility and more, try eccentric exercises.  ​
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What are eccentric exercises?
Eccentric exercises involve a movement where the muscle is contracting and lengthening at the same time. The lowering portion of any lift are examples of eccentric movements.    ​
What are the benefits of eccentric exercises?
  • Improve strength and power  
  • Increase muscle mass  
  • Improve flexibility and muscle length  
  • Lower risk of injury  ​
how do you do eccentric exercises?
  • Select a medium load that you can control, and take it slowly through range (I.e. the lowering portion of the lift).  
  • Take up to 8 seconds per rep, 5-8reps, 2-3sets, and performed every other day. Remember, it is normal to feel post exercise soreness! 
  • Please discuss with your physiotherapist about which eccentric exercises are best suited for you to perform.  ​
Examples
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#stretching #eccentrics #performance #strength #flexibility #injuryprevention #physio #physiotherapy #exercises ​
References
  • Behm, David G, and Anis Chaouachi. “A review of the acute effects of static and dynamic stretching on performance.” European journal of applied physiology vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2 
  • McHugh, M P, and C H Cosgrave. “To stretch or not to stretch: the role of stretching in injury prevention and performance.” Scandinavian journal of medicine & science in sports vol. 20,2 (2010): 169-81. doi:10.1111/j.1600-0838.2009.01058.x 
  • Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 2014;48:871-877. ​

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18/11/2021

What is the Rotator Cuff?

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When someone is describing their shoulder injury, you will most likely hear the words 'rotator cuff’ at some point. Perhaps you read some information about your shoulder pain and came across these words. But what actually is it and what does it do? ​
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In summary, the rotator cuff is the collective name for 4 specific muscles of the shoulder. These muscles are: 
  • Supraspinatus 
  • Infraspinatus 
  • Teres minor 
  • Subscapularis ​
What do they do?
The rotator cuff muscles are involved in most movements produced at the shoulder, primarily rotation as the name implies. As a group, the rotator cuff muscles are responsible for providing stabilisation to the shoulder during movement. As the shoulder moves, the rotator cuff muscles work to hold the head of the humerus within the glenoid (shoulder socket) to allow smooth movement through the entire range of motion. ​
Why is it important?
An injury to the rotator cuff can result in pain and loss of function at the shoulder, as all muscles must work together to produce stability and normal movement. Due to the relatively small size and strength of the rotator cuff, injuries are common. ​
Did you know? 
Based on research, 1 in 5 people are currently living with a rotator cuff tear. The majority of these tears are minor in nature and less than half are symptomatic (painful). Like any muscle, the rotator cuff should be trained to maintain strength and prevent injury. Find out if your shoulder pain is caused by the rotator cuff here at Physio Labs and let us guide you on the road to recovery.  ​
#rotatorcuff #shoulder #physiolabs #physiotherapy #supraspinatus #infraspinatus #teres minor #subscapularis ​
References
https://www.health.harvard.edu/a_to_z/rotator-cuff-injury-a-to-z

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11/11/2021

Why are some people more prone to breaking a bone?

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Could just be bad luck. Or it could be due to an underlying condition with our bones – Osteoporosis.  Loosely translated it means ‘porous bone’. The Australian Institute of Health and Welfare (AIHW) defines osteoporosis as “a condition where bones become thin, weak and fragile, such that even a minor bump or accident can cause a broken bone…”. ​
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Risk Factors
  • Age >45years
  • Gender (Women:Men 4:1)
  • History of early menopause
  • Family history
  • Previous history of fractures
  • Low BMI (<20kg/m2)
  • Smoking
  • Alcohol intake
  • Long term use of antidepressants
  • Other pre-existing conditions, such as:
    • Diabetes, HIV, Alzheimer's, Parkinson's Disease, Asthma.
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Signs and Symptoms
What are the signs and symptoms?   
  • Fracturing a bone could be the most straight forward symptom
  • Gradual height loss
  • Back pain
  • Joint/muscle pain that may actually be stress fractures. 
What can be done?  
Research has indicated a healthy diet including calcium, protein and Vitamin D can help with bone growth. Supplements/medication as prescribed by your GP may also be necessary. However, diet and supplements alone are not sufficient. The AIHW recommends “behaviour modification such as regular weight-bearing and resistance exercise” to help prevent osteoporosis. Regular weight bearing and strength exercises help maintain and promote bone mineral density.​
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It is never too late to improve your bone health. ​

#osteoporosis #BMD #fractures #bonestrength
More information here
https://www.healthdirect.gov.au/osteoporosis  
https://www.physiolabs.com.au/body-health-bone-health-balance-bootcamp-osteporosis.html  
https://healthybonesaustralia.org.au/  
https://www.knowyourbones.org.au/  
 ​
References
https://nethealthbook.com/wp-content/uploads/2019/06/bigstock-Osteoporosis-Stages-Image-Ost-219561823.jpg ​
https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis 
 

https://www.osteoporosis.foundation/health-professionals#facts-statistics  
​http://www.hgh.com/health/wp-content/uploads/2017/09/osteoporosis-facts.jpg 
 ​

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4/11/2021

Maximising your strength with Physiolabs through training principles

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Looking to increase your muscle Strength? Has your strength plateaued and come to a standstill? Want to enjoy all the benefits of a strength program including increased bone strength, reduced risk of injury and enhanced ability to do everyday activities? Here at Physiolabs we believe in keeping things simple to achieve your goals. To do this we use 4 key training principles.  ​
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Principle 1: Periodisation ​
  • Periodisation is the planned strategy or varying your training, volume and intensity to help reduce risk of injury. 
  • Our Physios can help in an initial assessment to determine the best starting point for you, and to ensure correct technique to reduce risk of injury. ​
Principle 2: Overload ​
  • Overload involves applying stress to the body over and above stresses that have previously been experienced. 
  • Your Physio can help guide you when to apply overload to ensure you continue to progress while reducing your risk of injury after you’ve mastered the movement. ​
Principle 3: Specificity ​
  • Specificity refers to directing training to performance in their chosen sport or goal. 
  • Your physiotherapist will help tailor your program to meet your needs and goals, rather than being generic. ​
Principle 4: Loading patterns
  • When it comes to loading patterns, research indicates specific ranges that strength training should be done at. Our Physios will guide and educate into what range you should be working, but as a general guide, the loading patterns for strength are below 
  • Sets: 3-5. 
  • Reps: 3-6. 
  • 90-100%RM Speed: controlled ​
Let Physiolabs help you reap the rewards of a strength program today!  ​
#physiolabs #physiotherapy #strength #training #trainingprinciples #overload ​
References
Brukner & Khan's Clinical Sports Medicine: 5th Edition ​

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  • Services
    • Physiotherapy >
      • NDIS Physiotherapy
    • Exercise and Rehabilitaion >
      • Group Exercise & Pilates classes
      • Exercise and Injury Prevention Classes
      • Exercise Rehabilitation and Injury Prevention Sessions
      • Kinetic Link
    • Pilates (Reformer, Clinical) >
      • What is Pilates
      • Group Rehabilitation Class Timetable
    • Dry needling/acupuncture
    • Extracorporeal ​Shock Wave Therapy (ESWT)
    • Massage
    • Hydrotherapy
    • IASTM Instrument Assisted Soft Tissue Mobilisation
    • GAITSCAN and Custom Orthotics
    • Pre-employment Medicals
    • Body and Bone Health Classes
    • Workshops
    • Clubs - Members Only
  • Our team
  • Locations
    • Ormeau Northern Gold Coast
    • Pine Rivers
    • Coolangatta Gold Coast
    • Strathpine Superclinic
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        • Repeated Back Pain - 6 Myths
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          • Home Screening for Scoliosis - 5 Tips
          • 4 Tests to Know If Your Child Has Scoliosis
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