Tablelands Sports & Spinal Physiotherapy is an established Allied Health Practice in Lithgow, just over the Blue Mountains, NSW and home to many adventure sports.
We are a multidisciplinary team made up of Physios, Exercise Physiologists, Occupational Therapist, Massage Therapist and Dietitian.
Tablelands Physio is known for delivering excellent client outcomes in a professional and friendly environment. The practice has been established for over 15 years and we are continuing to expand due to a growing network of clients, referrers, and an excellent community reputation for providing evidence-based treatment.
With the challenges of COVID-19 we are adapting and changing the way we manage our clients and providing exceptional care to the people of Lithgow and rural areas to help them manage their pain and to achieve their health goals.
We are looking for our next dedicated and experienced Physio to help our practice grow. We will also consider new graduates who are keen to learn.
There is plenty of scope for you to build your ideal client case-load, in fact we encourage you to do just that.
The right Physio for our team:
- Enjoys working with a varied population, from elite sports people to the elderly;
- Has a focus on hands-on, advice and exercise based management;
- Is good at communicating and networking;
- Is always thinking and doing one step ahead;
- Has a high level of empathy and emotional intelligence;
- A keenness to get in and work hard to build your list and promote the practice;
- Would like flexible work hours and a great work-life balance;
- Telehealth experience or keenness to learn;
- Fabulous personality that fits well within a team environment and patients love;
- Current AHPRA (Physiotherapy) registration, professional indemnity insurance ($20mill) and Work Cover approved.
If this sounds like a position you would be interested in and you are ready to dedicate yourself to our team long-term, please do not hesitate to apply by sending your resume and cover letter to firstname.lastname@example.org
We are looking forward to meeting our next fab Physio!
Shin splints, AKA medial stress syndrome, is categorised by a variable intensity of diffused pain on the inside of the lower leg/shin. Shin splints usually show themselves the night after exercising or the next morning - exercise usually decreases the pain of shin splints as you warm up.
Shin splints oftentimes can develop into a stress fracture. Stress fractures are localised, acute or sharp pain that gets worse as you exercise.
A physio will help you determine what the cause is of this stress reaction. Some common causes include:
- Overload: how much exercise/sport you are undertaking
- Change in exercise type/load
- Type of shoes
- Strength and control
- Muscle flexibility (ie. calf tightness)
If you are experiencing shin pain please reach out to a Physiotherapist to help you develop a plan to help you get back to exercise pain free.
☎️ 6352 3131
Many of us find it more difficult to maintain a regular exercise regime in the winter months. The reasons are fairly obvious, it’s cold and people want to spend less time outside and are also less likely get in the car to drive to the gym during the cold, short and dark days of winter. There are many reasons why it is important to maintain your exercise regime through the winter months, the reasons being if you reduce your activity levels you will likely see:
Below are some of the benefits of exercising in cold weather and the importance of being active through winter:
1. Being cold!
Simply exposing the body to cold temperatures by exercising in cold weather stimulates thermogenesis, which refers to the bodies ability to generate its own heat. This seems fairly obvious and probably uninteresting, but cold induced thermogenesis, particularly when paired with the general benefits of an exercise session, has been shown to improve mood and energy levels, improve cognition, lead to better sleep, and improved immunity, and is now being investigated as a useful “anti-ageing” tool.
2. Immune health
Regular exercise is well established as a potent tool to improve immune function, which is particularly important in flu season, and of course in the age of COVID. This is due to an increase in the circulation of immune cells acutely after an exercise bout, a reduction in stress hormones with regular exercise, and by mitigating against the ageing related decline in immune function.
If you enjoy exercising outdoors, taking advantage of sunny days during winter is helpful to ensure your body is able to produce enough vitamin D, which is associated with reduced risk of osteoporosis, depression, and some cancers.
4. Mental Health
Ceasing or limiting your exercise in winter, along with general reductions in activity through the day as we spend more time indoors, can lead to issues with mood regulation and for many people increase symptoms of depression and anxiety. The release of endorphins and the reduction of stress hormones improve your mood, however consistency is key to ensure the long term benefits are achieved. Maintaining your normal routine will help you maintain your motivation and ensure you do not lose hard earned improvements through the winter months.
If you have any questions about the information above, or would like to make a booking with an Exercise Physiologist or Physiotherapist to assist you with your exercise programming through
winter, get in touch on 6352 3131, or book online at:
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
☎️ 6352 3131
Click here to read our story in Lithgow Mercury.
We are sure you are aware we are now entering a two week restriction period. Physiotherapy, Exercise Physiology and our allied health services are deemed as essential health services by the NSW government.
This means that Tablelands Sports & Spinal Physiotherapy will remain open throughout the next 2 weeks, offering a combination of face to face and Telehealth services. We are doing our best to make sure that all services are not disrupted.
We encourage our clients to continue to access their therapy services either through Telehealth sessions or face to face. Please contact us if you would prefer your session online so we can send you your Telehealth link prior to your appointment time.
If you reside/have been in the Blue Mountains/Sydney/Central Coast/Wollongong area, you must follow the stay at home orders. Please call the practice to discuss your specific circumstances. We may recommend you switch your appointment to a Telehealth consult.
We are reinstating our COVID-19 clinic protocols which include:
We want to thank you for your continued support and understanding during these times. The health and safety of our clients and team is our uttermost priority. Stay safe everyone.
The Tablelands Team
Men’s Health and Exercise
There’s no better time than Men’s Health Week (14-20th June) to focus on some of the ways in which exercise can be used to improve the health and wellbeing of men in our community. Less than half of adult aged men in Australia engage in the minimum recommenced guidelines for exercise and less than ¼ engage in the recommenced levels of strength training, and levels of engagement decrease as men age.
Physical Activity Guidelines:
Coronary artery disease (CAD), suicide/self-harm, and chronic back pain are the three leading causes of disability/disease in Australian men. Exercise is a well-known therapy for both CAD and chronic pain, however exercise also has enormous benefits when it comes to mental health which we will focus on here.
Improvements in mental health resulting from regular exercise are very encouraging given the levels of mental illness in Australian men are so high, particularly in rural and regional areas. These improvements are related to both physiological and psychological changes that occur with exercise.
Most people are aware of exercise related increases in neurotransmitters called endorphins, which relieve pain and stress leading to better mood. Regular exercise also stimulates the growth of new neural connections in the brain which is key for brain health across the lifespan. Group exercise or team sports increase levels of social interaction which is beneficial for mental health, and exercise can also provide a sense of accomplishment when working towards and achieving a goal.
Another area where exercise can have a major impact is in the workplace.
Building towards at least 150 minutes of aerobic exercise, and at least two days per week of some form of strength training is a great first line of defence for combating the most common causes of disease and disability in Australian men, and Men’s health week is a great time to start making changes.
If you are unsure where to start, you can contact an Exercise Physiologist here at Tablelands Physio in Lithgow to receive a comprehensive assessment of your health status, and we can help plan and implement an effective exercise program that will set you up for success. Alternatively, you can drop in or call for some basic advice and guidance to get you started.
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
Book Online HERE
Winter is finally upon us, and the forecast of snow has people either excited or dreading it. The one thing that I see with a big change in weather is the reduction in people’s activity levels and the correlation with an increase in their back and neck pain.
People often report it’s due to the cold weather – there is some research to suggest it’s the change in barometric pressure that is related to reported pain, but many times it may be that we have sat at the desk or snuggled up on the lounge to watch an extra episode or 2 on Netflix!! – the combination of an increase in static activity and less exercise is often the real culprit.
So go on, get your winter woollies on and if there is a break in the weather, a quick walk or
even a session of some body-weighted exercises can be good; Think lunges, squats and even maybe some pushups.
June has been a busy month, with Jess Harris (Exercise Physiologist) starting with us and helping with Kristen’s load as she is winding down before her 2nd bub is due. Welcome Jess, it is great to have you on board. And we wish Kristen all the best, we are looking forward to meeting the new addition!
Richard, our Chiro is having some time off travelling around the Kimberly’s we are all a little jealous and we look forward to the regular updates. Don’t forget our Physios are very highly trained in treating necks and backs, so don’t let all your hard work go to waste while Richard is away. We hope he has a fab trip and look forward to his return.
A couple weeks ago Mali, Adam, Perri and myself undertook a tour of Clarence Coal mine. It was a great way to gain insight into the work many of our clients undertake and the demands of the job. Thanks to all the people at Clarence and Mitch for the tour. We even had a trial of the Virtual Reality training program. This is a fabulous program that helps train Miners in identifying hazards and ways to minimise the risks! We want everyone to be safe and this is a great initiative. (We may have also had a go on the unrelated “walk the plank” and “nightmare” programs – crazy how real it feels!! – and provided a bit of entertainment for all the people watching )
Click here for our hilarious VR experience
In exciting news, I’ve made the finalist list for Rural and Regional Excellence in Allied Health and in the Australian Physiotherapy of the year awards. It’s a bit of a shock, but I couldn’t have done this without the awesome support from my Tablelands Team and Family. It’s so great that our initiatives to get rural people Active, Healthy and Positive is gaining momentum. We always endeavour to enable our people to get back to doing what they love.
As we continue to grow and service more of the local community, we are again on the lookout for our next fabulous Physiotherapist and other allied health professionals; So if you know of someone who would be great fit for our team send them our way!
Our Tablelands Physio Family are our best source to find awesome people to join us, as you know how we work, our culture and generalised fun and craziness. We thank you in advance for all your help!!.
Don’t forget if you are having trouble getting out and about to do the things you love and playing your best sport, we have many health professionals from different areas to help you achieve your health goals.
Stay warm and keep moving!
Director, Tablelands Sports & Spinal Physiotherapy
Loss of Proprioception, sounds scary? Not really…
Proprioception is the ability for your body to sense where a joint is in space. Proprioception is what makes it possible for you to put a spoon in your mouth with your eyes closed. It is also the reason we don’t roll our ankle every time we step awkwardly on a small rock or fall over going to the loo in the dark.
Every joint in the body contributes to proprioception, and if this area is injured it can make it harder to work out where your body is in space, what it is doing, and how to prevent further injury. The most common areas we see this problem is in the ankles, knees, hips, spine, shoulders and hands.
Proprioception in our lower limb and spine plays a huge role in our sense of balance. This is what makes it possible for us to correct our footing to prevent slips, trips and things like ankle rolling. This sense of proprioception comes from nerves within the skin, ligaments and muscles and is often disrupted after an injury to ligaments, tendons and muscles, or after prolonged periods of immobilisation (such as casts and braces).
Loss of proprioception in the knees or ankles can leave you feeling more unbalanced, or less stable than before. You may find yourself stumbling more frequently, rolling your ankle or having difficulty standing on 1 leg while putting your pants on – that may present a problem …. :)
When our proprioception is reduced we are more likely to re-injure the area or cause other problems.
Improving your proprioception after injury is an important part of rehab and allows you to get back to doing the sport you love or work you need to do.
Treatment may include balance exercises, hands on techniques, taping, and always targeted exercises specific to you and your injury.
Talk to us today about how we can help you regain your proprioception and prevent future injury!
☎️ 6352 3131
If the home exercises we have previously discussed are not improving your headaches it may be time to pop in to see a physio for a consultation.
This will involve an assessment and manual therapy where necessary. Your physio will prescribe you with an individualised exercise and stretch program, and possible lifestyle modifications to help manage and prevent your headaches.
Please don't hesitate to get in contact with us for more information or to book a consultation.
Exercises you can do to prevent and manage headaches from the neck:
- Correct your posture: try to avoid slouching
- Chin tuck: use your hand to gently press your chin straight back, hold it for a few seconds and then release (image it as a filing cabinet, going straight back and not wonky off to one side)
- Ear to shoulder: gently tilt your head side to side, 3/4 each way
These exercises should make the pain ease in your head. It is okay if your neck is still a bit sore. However, if it is getting worse in your head, you need to stop and talk to your Physio about this.
Please don't hesitate to get in contact with us for more information or to book a consultation. Tel: 02 6352 3131 / email@example.com / www.tablelandsphysio.com.au #tablelandsphysio #headaches #managingheadaches #neckpain #physiotherapy #exercisephysiology #remedialmassage #chiropractor #occupationaltherapy #OT #dietitian