Inspired by Daniel Lieberman's "Exercised" - made friendly by Tablelands Sports Spinal |
 | 20% of people will listen to what I have to say about exercise and getting out and about. The other 80… well, you're probably too tired, too busy, too stressed, or just too over it. |
Why Are You So Tired?
Because life is BUSY. Because stress drains energy. Because our bodies were made to move—but modern life makes it way too easy not to.
👉 Less movement = more fatigue.
👉 More fatigue = more processed food and alcohol.
👉 More processed food and alcohol = worse sleep.
👉 Worse sleep = more coffee, more sugar, more stress… repeat. And no, I’m not about to tell you to join a gym, run a marathon, or wake up at 5 AM for yoga (unless that’s your thing!).
The Secret to Feeling Less Tired? MOVE. Just a Little.
I know, I know. "But I don’t have time!" You don’t need an hour. You don’t even need 20 minutes. You just need 2 minutes. That’s right. 2 minutes in the morning. Then maybe 2 minutes at lunch.
And hey, let’s throw in 2 minutes after dinner for good measure. That’s 6 minutes a day—you have that, right? 👉 Stand up and stretch.
👉 Walk around the block.
👉 Do 10 squats while waiting for the kettle to boil.
👉 Dance while brushing your teeth.
👉 Lie on the floor and breathe for a moment. Nothing fancy. Just a little bit more movement than yesterday.
Here’s What Happens When You Start Moving More:
✔️ You sleep better (because your body is actually tired in a good way).
✔️ You eat better (less cravings for sugar and alcohol).
✔️ You stress less (hello, endorphins!).
✔️ You have more energy (because your body starts working for you, not against you). And then suddenly… you’re not as tired anymore.
So, here’s your challenge. Start today.
Not next week, not next Monday--right now.
Stand up. Move for 2 minutes. Because the only way to have more energy… is to use some first. 💪😊
Let’s go! 💃
Regular exercise is one of the most important things you can do for your health, but most of us aren’t doing enough.
Statistics show over half of all Australian adults don’t meet the guidelines for physical activity.
The benefits of regular exercise don’t just stop with weight loss. Fitness can also help you:
Regular exercise can also lower your risk of:
Kick-starting an exercise journey can be tough, but it’s even tougher when you start one only to find that, after a month or two, you can’t stick with it. To overcome this, we’ve put together five tips to help you get going on the right foot.
1. Start off slowly and gradually
While you might be excited to run head-first into your new fitness regime, It is probably best to ease into it to avoid injury and burnout. For the first few weeks, start out with moderate cardiovascular activity one or two times a week.
You may notice that initially your body might be a little stiff and sore. This is normal and it is your body telling you that you’ve started something new.
The main thing is that it settles relatively quickly, and it generally improves as you do another lot of exercise.
Consistency is the key to build a strong base and so you are not “yo-yo-ing’. Heaps of
exercise then nothing is what causes the issues. And makes injuries more likely. …
2. Find activities that you actually enjoy
You may have tried on different fitness hats in the past—maybe even the one where you drag
yourself out of bed at 6 am for a jog, and find that you can’ maintain the schedule. You will
be much better off long-term finding activities that you actually enjoy.
This could be anything from walking, swimming or dancing to gardening, Or if you fancy, a
6 am jog.
When you actually enjoy your workout, you’re much more likely to stick with it over time.
And exercise doesn’t have to only be about fitness, It may be a good time to listen to a podcast or an audio book or catch up with friends.
Exercising in a group or meeting a friend for a walk is a great way to keep yourself accountable and you are more likely to stick to it
3. Set realistic goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current
fitness level and schedule.
Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long-term habits.
4. Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when
starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when
needed and give your body time to recover- Don’t forget to drink water.
You should immediately stop exercising and seek medical attention if you experience:
5. Incorporate strength training and flexibility work
For more of a challenge other than your daily walk, you can try incorporating strength training and flexibility exercises into your regime.
Strength training helps build lean muscle mass, boosts the metabolism and improves bone
health. Flexibility exercises enhance mobility and reduce the risk of injury.”
These activities include:
Our physios can help you develop a program that will be specific to your needs and previous
injuries or health issues.
So don’t go it alone and remember, to have fun and enjoy!!
Statistics show over half of all Australian adults don’t meet the guidelines for physical activity.
The benefits of regular exercise don’t just stop with weight loss. Fitness can also help you:
- lower your blood pressure
- reduce stress
- sleep better
- improve your mental health.
Regular exercise can also lower your risk of:
- heart disease
- high cholesterol
- type 2 diabetes
- obesity
- osteoporosis
- some cancers.
- 2.5 hours of moderate physical activity a week. These are exercises that slightly increase your heart rate (like brisk walking or swimming) OR
- 1.25 hours of vigorous physical activity a week. These are activities that will have you huffing and puffing (like aerobics, jogging or group sports) OR a combination of the above.
Kick-starting an exercise journey can be tough, but it’s even tougher when you start one only to find that, after a month or two, you can’t stick with it. To overcome this, we’ve put together five tips to help you get going on the right foot.
1. Start off slowly and gradually
While you might be excited to run head-first into your new fitness regime, It is probably best to ease into it to avoid injury and burnout. For the first few weeks, start out with moderate cardiovascular activity one or two times a week.
You may notice that initially your body might be a little stiff and sore. This is normal and it is your body telling you that you’ve started something new.
The main thing is that it settles relatively quickly, and it generally improves as you do another lot of exercise.
Consistency is the key to build a strong base and so you are not “yo-yo-ing’. Heaps of
exercise then nothing is what causes the issues. And makes injuries more likely. …
2. Find activities that you actually enjoy
You may have tried on different fitness hats in the past—maybe even the one where you drag
yourself out of bed at 6 am for a jog, and find that you can’ maintain the schedule. You will
be much better off long-term finding activities that you actually enjoy.
This could be anything from walking, swimming or dancing to gardening, Or if you fancy, a
6 am jog.
When you actually enjoy your workout, you’re much more likely to stick with it over time.
- Exercise drop-out rates are hard to assess, but one 2012 US study suggests that more than70% of people who create fitness goals quit before achieving them.
And exercise doesn’t have to only be about fitness, It may be a good time to listen to a podcast or an audio book or catch up with friends.
Exercising in a group or meeting a friend for a walk is a great way to keep yourself accountable and you are more likely to stick to it
3. Set realistic goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current
fitness level and schedule.
Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long-term habits.
4. Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when
starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when
needed and give your body time to recover- Don’t forget to drink water.
You should immediately stop exercising and seek medical attention if you experience:
- sharp pain or discomfort
- chest pain (which might indicate angina or even a heart attack)
- extreme breathlessness
- very rapid or irregular heartbeats.
5. Incorporate strength training and flexibility work
For more of a challenge other than your daily walk, you can try incorporating strength training and flexibility exercises into your regime.
Strength training helps build lean muscle mass, boosts the metabolism and improves bone
health. Flexibility exercises enhance mobility and reduce the risk of injury.”
These activities include:
- resistance training
- weightlifting
- yoga
- Pilates
- exercises that use your bodyweight, such as push-ups and squats.
Our physios can help you develop a program that will be specific to your needs and previous
injuries or health issues.
So don’t go it alone and remember, to have fun and enjoy!!
With the temperatures dropping and the frosty mornings, it's tempting to stay in bed or curl up indoors and avoid exercise. But staying active is crucial and can improve your pain and stiffness!
Here are some practical tips to help you get moving and keep those aches at bay, even when its chilly outside:
1. Embrace Stretching
Before you dive into your workout, take time for stretching. This helps increase blood flow to
your muscles, making them more flexible and ready for exercise. Focus on gentle stretches
for your neck, shoulders, back, and legs.
2. Layer Up
Dressing in layers is key to staying comfortable during cold-weather workouts a moisturewicking underlayer is always a good idea and a wind- and water-resistant outer layer. Don’t forget gloves, a hat, and warm socks to keep extremities cozy. You can always shed layers as you warm up
3. Find Indoor Alternatives
When it’s too cold or icy outside, Don’t give up! have an option switch to indoor activities. Gyms may be an option, but you can also exercise at home. Try bodyweight exercises like squats, lunges, and push-ups, or follow online workout videos. Yoga and Pilates are excellent for building strength and flexibility, and they don’t require much space.
***You just need to find the exercise level that suits you. Be careful of starting straight into
advanced Yoga or Pilates !!
Make It Fun
The best exercise is the one you enjoy. Whether it’s dancing around your living room, playing sports, or joining a friend for a walk, find something that makes you smile. Enjoyable activities are easier to stick with, turning exercise from a chore into a highlight of your day.
Set Realistic Goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current fitness level and schedule. Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long- term habits.
Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when needed and give your body time to recover. And always keep you water intake up
***You should immediately stop exercising and seek medical attention if you experience:
Incorporate Strength and Flexibility Training
Strength training and flexibility exercises are vital. They help improve muscle tone, joint health, and overall mobility. Incorporate resistance bands, dumbbells, or bodyweight exercises into your routine. Don’t forget to stretch regularly to maintain flexibility and prevent stiffness
Stay Consistent
Consistency is key to gaining the benefits of exercise. Make it a habit by scheduling workouts into your daily routine, and hold yourself accountable by tracking your progress.
Celebrate your achievements, no matter how small, and stay patient—results will come with time and dedication
Keep Moving
Regular movement is essential for managing pain and stiffness, particularly in cold weather. Whether it’s a walk, a quick workout, or even stretching during TV commercials, every bit helps. Keep your body active and engaged, and you’ll feel the benefits in both your physical and mental health.
Here are some practical tips to help you get moving and keep those aches at bay, even when its chilly outside:
1. Embrace Stretching
Before you dive into your workout, take time for stretching. This helps increase blood flow to
your muscles, making them more flexible and ready for exercise. Focus on gentle stretches
for your neck, shoulders, back, and legs.
2. Layer Up
Dressing in layers is key to staying comfortable during cold-weather workouts a moisturewicking underlayer is always a good idea and a wind- and water-resistant outer layer. Don’t forget gloves, a hat, and warm socks to keep extremities cozy. You can always shed layers as you warm up
3. Find Indoor Alternatives
When it’s too cold or icy outside, Don’t give up! have an option switch to indoor activities. Gyms may be an option, but you can also exercise at home. Try bodyweight exercises like squats, lunges, and push-ups, or follow online workout videos. Yoga and Pilates are excellent for building strength and flexibility, and they don’t require much space.
***You just need to find the exercise level that suits you. Be careful of starting straight into
advanced Yoga or Pilates !!
Make It Fun
The best exercise is the one you enjoy. Whether it’s dancing around your living room, playing sports, or joining a friend for a walk, find something that makes you smile. Enjoyable activities are easier to stick with, turning exercise from a chore into a highlight of your day.
Set Realistic Goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current fitness level and schedule. Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long- term habits.
Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when needed and give your body time to recover. And always keep you water intake up
***You should immediately stop exercising and seek medical attention if you experience:
- sharp pain or discomfort
- chest pain (which might indicate angina or even a heart attack)
- extreme breathlessness
- very rapid or irregular heartbeats.
Incorporate Strength and Flexibility Training
Strength training and flexibility exercises are vital. They help improve muscle tone, joint health, and overall mobility. Incorporate resistance bands, dumbbells, or bodyweight exercises into your routine. Don’t forget to stretch regularly to maintain flexibility and prevent stiffness
Stay Consistent
Consistency is key to gaining the benefits of exercise. Make it a habit by scheduling workouts into your daily routine, and hold yourself accountable by tracking your progress.
Celebrate your achievements, no matter how small, and stay patient—results will come with time and dedication
Keep Moving
Regular movement is essential for managing pain and stiffness, particularly in cold weather. Whether it’s a walk, a quick workout, or even stretching during TV commercials, every bit helps. Keep your body active and engaged, and you’ll feel the benefits in both your physical and mental health.
- By following these tips, you can stay active, manage pain, and enjoy the benefits of exercise all year round. Don’t let the cold weather hold you back—embrace it as an opportunity to find new ways to stay fit and healthy
- Our physios can help you develop a program that will be specific to your needs, your previous injuries or health issues.
It’s the dreaded feeling - the twist, the pop, the pain and the wobbly knee….
Many people have heard about people rupturing their ACL and the subsequent discussions
about surgery, rehab and time off sport (hear.. “season-ending injury“) but do we actually
know the best way to get that knee back to normal?
The anterior cruciate ligament (ACL) provides stability through the knee connecting the
femur (thigh bone) and the tibia (shin bone). It achieves this by preventing the sliding,
gliding and rotating of the knee joint. If you tear your ACL your knee may become swollen,
painful and feel weak or give way.
The goal of any treatment program is to restore knee stability, improve function and for a
safe return to sport, work and other activities. In the past we believed that to achieve a
good outcome and to get back to pivoting sports (including that social touch footy game), an
ACL reconstruction was required.
Usually, an MRI, a referral to an orthopaedic surgeon and a physio follow the injury in
various orders. And traditionally most active people have undergone an ACL Recon +/-
prehab beforehand and a 9-12 month rehab program afterwards.
Recent research has demonstrated that this “rule” of most people requiring a recon may
need to be rethought….
A new insight into ACL rehab
There have been a number of research projects and documented instances of ACLs healing
and /or people returning to their previous activities (including Elite sports people) without
undergoing an ACL recon and doing Rehab alone. !!!
The issue is we don’t really know just from scanning who will respond well to rehab without
surgery and those who most likely need surgery.
The general consensus is that an initial 3-month Rehab program with or without a bracing
protocol (chat to your health provider about this #crossprotocol #richardsonprotocol ) will
give your ACL the chance to heal (and quite a % do) and to see if you will cope without the
need for surgery. Regardless of surgery or no surgery , you will need to undertake a full
comprehensive program over the next 9-12 months and pass the return to sport tests.
The best thing is that if surgery IS required, and you’ve done the early work your outcomes
after surgery are improved, your muscles will be stronger, you should have good movement,
and all the bleeding and swelling will be gone.
Now let’s answer some questions about the rehab alone option …
Will my knee be “Stuffed” if I don’t get that early surgery?
Studies have shown that there is very little difference in outcomes between ACL
reconstruction surgery and rehab without surgery.
Both treatment options result in similar levels of:
Can I return to sport?
About half of all people with an ACL injury will return to the same level of sport, and this
is the same whether they choose ACL surgery or rehab without surgery
The most common reason people don't return to sport after ACL surgery is a fear of injuring
their knee again.
***A successful outcome from rehab without surgery will mean that your knee feels great
and you regain full movement and function **** it is not settling for a second-rate
option.
Unfortunately, some people still have knee instability (knee collapsing or giving way under
them) after trialling rehab alone. For these people, there is a risk of damage to other parts
of the knee. In this case, surgery is recommended to prevent further knee damage.
We have grown up with the notion that ACL recons are the gold standard for getting back to
sport and our previous activities.
But ... there are always risks associated with any surgery, so if we can avoid unnecessary
surgery and still get a good outcome – Is this not the best option?
You can always get surgery if you feel your knee is not strong enough… at any time – It is not
an emergency.
The University of Melbourne has developed this great decision tool to help you get a non-
biased opinion and the evidence surrounding the decision to get surgery or to trial rehab.
https://www.aclinjurytreatment.com/treatment-options
If you have any questions/ comments about your options drop it in the comments or send
me a message.
*this advice is general and not specific to your injury. For more information or an
appointment, including telehealth, contact the practice > [email protected]
#TablelandsPhysio #Lithgow #Alliedhealth #ACLrupture #ACLrehab
Many people have heard about people rupturing their ACL and the subsequent discussions
about surgery, rehab and time off sport (hear.. “season-ending injury“) but do we actually
know the best way to get that knee back to normal?
The anterior cruciate ligament (ACL) provides stability through the knee connecting the
femur (thigh bone) and the tibia (shin bone). It achieves this by preventing the sliding,
gliding and rotating of the knee joint. If you tear your ACL your knee may become swollen,
painful and feel weak or give way.
The goal of any treatment program is to restore knee stability, improve function and for a
safe return to sport, work and other activities. In the past we believed that to achieve a
good outcome and to get back to pivoting sports (including that social touch footy game), an
ACL reconstruction was required.
Usually, an MRI, a referral to an orthopaedic surgeon and a physio follow the injury in
various orders. And traditionally most active people have undergone an ACL Recon +/-
prehab beforehand and a 9-12 month rehab program afterwards.
Recent research has demonstrated that this “rule” of most people requiring a recon may
need to be rethought….
A new insight into ACL rehab
There have been a number of research projects and documented instances of ACLs healing
and /or people returning to their previous activities (including Elite sports people) without
undergoing an ACL recon and doing Rehab alone. !!!
The issue is we don’t really know just from scanning who will respond well to rehab without
surgery and those who most likely need surgery.
The general consensus is that an initial 3-month Rehab program with or without a bracing
protocol (chat to your health provider about this #crossprotocol #richardsonprotocol ) will
give your ACL the chance to heal (and quite a % do) and to see if you will cope without the
need for surgery. Regardless of surgery or no surgery , you will need to undertake a full
comprehensive program over the next 9-12 months and pass the return to sport tests.
The best thing is that if surgery IS required, and you’ve done the early work your outcomes
after surgery are improved, your muscles will be stronger, you should have good movement,
and all the bleeding and swelling will be gone.
Now let’s answer some questions about the rehab alone option …
Will my knee be “Stuffed” if I don’t get that early surgery?
Studies have shown that there is very little difference in outcomes between ACL
reconstruction surgery and rehab without surgery.
Both treatment options result in similar levels of:
- Knee function (like using stairs, running)
- Knee strength
- Activity levels
- Quality of life
- Knee pain
- Knee symptoms (like stiffness, swelling)
- Additional meniscus surgeries
- Additional injury to the meniscus
Can I return to sport?
About half of all people with an ACL injury will return to the same level of sport, and this
is the same whether they choose ACL surgery or rehab without surgery
The most common reason people don't return to sport after ACL surgery is a fear of injuring
their knee again.
***A successful outcome from rehab without surgery will mean that your knee feels great
and you regain full movement and function **** it is not settling for a second-rate
option.
Unfortunately, some people still have knee instability (knee collapsing or giving way under
them) after trialling rehab alone. For these people, there is a risk of damage to other parts
of the knee. In this case, surgery is recommended to prevent further knee damage.
We have grown up with the notion that ACL recons are the gold standard for getting back to
sport and our previous activities.
But ... there are always risks associated with any surgery, so if we can avoid unnecessary
surgery and still get a good outcome – Is this not the best option?
You can always get surgery if you feel your knee is not strong enough… at any time – It is not
an emergency.
The University of Melbourne has developed this great decision tool to help you get a non-
biased opinion and the evidence surrounding the decision to get surgery or to trial rehab.
https://www.aclinjurytreatment.com/treatment-options
If you have any questions/ comments about your options drop it in the comments or send
me a message.
*this advice is general and not specific to your injury. For more information or an
appointment, including telehealth, contact the practice > [email protected]
#TablelandsPhysio #Lithgow #Alliedhealth #ACLrupture #ACLrehab
Unravelling the Mystery: How Your Neck Might Be Causing Your Headaches
Have you ever considered that the nagging headache you can't seem to shake might be caused by something other than … red wine… chocolate… hormones?
The culprit could be your cervical spine- aka your neck!!.
Most days I am told by someone that they have been having ongoing headaches and migraines. Many have had multiple scans and taking a lot of medication. Often this has been ongoing for years! True migraines are really debilitating. But is it always just a chemical imbalance in your brain setting off the pain?
Most headaches sit somewhere on the continuum between a cervicogenic (neck) headache and a migraine. Having the option to reduce the pain by treating your neck can be game changing for people’s lives.
Understanding the Cervical Spine-Headache Connection
1. The Role of Muscles and Joints: The neck is a complex network of muscles and joints. Poor posture, prolonged screen time, or even stress can lead to muscle tightness and joint irritation in the neck. This tension can result in pain that radiates upwards
into your head, manifesting as a headache.
2. Nerve Pathways: The top of the cervical spine is a nerve centre, where many nerve pathways converge. If any of these nerves are irritated, they can send pain signals to your head.
3. Referred Pain: Sometimes, pain is felt in a location different from its actual source,known as referred pain. A classic example is a cervicogenic headache, where the source of the headache is in the neck, but the pain is felt in the head.
What Does This Mean for You?
Understanding this connection is vital, especially if you're someone who frequently experiences headaches. It opens up new options for relief and treatment. A thorough assessment and treatment by a physio to help determine the cause, changes in posture and neck exercises could make a significant difference.
Taking Action
If you're suffering from persistent headaches, consider it might be coming from your neck.
Treatment directed at your neck might hold the key to alleviating your pain and it will be a simple way to help diagnose if your pain is a cervicogenic headache (caused by the neck).
A balanced approach involving hands on treatment, exercises and professional advice can offer much-needed relief.
Remember, your headache may be caused by your neck!
To organise a time to assess your ongoing headaches book online or call the practice 0263523131.
Have you ever considered that the nagging headache you can't seem to shake might be caused by something other than … red wine… chocolate… hormones?
The culprit could be your cervical spine- aka your neck!!.
Most days I am told by someone that they have been having ongoing headaches and migraines. Many have had multiple scans and taking a lot of medication. Often this has been ongoing for years! True migraines are really debilitating. But is it always just a chemical imbalance in your brain setting off the pain?
Most headaches sit somewhere on the continuum between a cervicogenic (neck) headache and a migraine. Having the option to reduce the pain by treating your neck can be game changing for people’s lives.
Understanding the Cervical Spine-Headache Connection
1. The Role of Muscles and Joints: The neck is a complex network of muscles and joints. Poor posture, prolonged screen time, or even stress can lead to muscle tightness and joint irritation in the neck. This tension can result in pain that radiates upwards
into your head, manifesting as a headache.
2. Nerve Pathways: The top of the cervical spine is a nerve centre, where many nerve pathways converge. If any of these nerves are irritated, they can send pain signals to your head.
3. Referred Pain: Sometimes, pain is felt in a location different from its actual source,known as referred pain. A classic example is a cervicogenic headache, where the source of the headache is in the neck, but the pain is felt in the head.
What Does This Mean for You?
Understanding this connection is vital, especially if you're someone who frequently experiences headaches. It opens up new options for relief and treatment. A thorough assessment and treatment by a physio to help determine the cause, changes in posture and neck exercises could make a significant difference.
Taking Action
If you're suffering from persistent headaches, consider it might be coming from your neck.
Treatment directed at your neck might hold the key to alleviating your pain and it will be a simple way to help diagnose if your pain is a cervicogenic headache (caused by the neck).
A balanced approach involving hands on treatment, exercises and professional advice can offer much-needed relief.
Remember, your headache may be caused by your neck!
To organise a time to assess your ongoing headaches book online or call the practice 0263523131.
As we come out the other side of winter sports and dive into summer sports, now might be the time to upskill on some injury prevention programs. At Tablelands Physio, we're excited to spotlight game-changing injury prevention programs that are revolutionising athlete injury prevention and performance at all levels.
🔥 Spotlight: The Programs Pioneering Change 🔥
🧠 Mental Fortitude: The Unsung Hero
The symbiotic relationship between mental and physical well-being cannot be stressed enough. A reduction in injuries not only ensures physical health but also paves the way for heightened mental resilience. As we always say, a sound mind in a sound body is the best defense against injuries.
💡 Quick Safety Tips:
As we wrap up this edition, remember, prevention is better than cure. Playing sport does not have to result in injuries. If you're interested and want to delve deeper into these prevention programs, our team at Tablelands Physio is here to assist.
Stay sporty, stay safe, and see you in the next edition!
Warm Regards,
The Tablelands Physio Team
🔥 Spotlight: The Programs Pioneering Change 🔥
- Rugby's Activate Initiative:
An astounding breakthrough, the Activate program in Rugby has taken the sports world by storm. Achieving a 40% reduction in injuries, this initiative delves beyond mere prevention. By addressing strength, agility, and the unique demands of rugby with its "Key Activate 8" cues, it's setting a new standard in sports safety. - Football Australia's Perform+:
Going beyond the goal, Perform+ ensures players are match-ready and injury-resistant. With its dual emphasis on injury prevention and athletic enhancement, it's a holistic approach to football safety, ensuring a 40% reduction in muscle-related injuries. - Netball's Knee Program:
Changing the dynamics of the game, this program is designed to shield the pivot points of netball. With a focus on the knees and ankles—Netball's high-risk zones—it's been proven to reduce ACL injuries between 40-70%. - SSMA's Hockey Blueprint:
Agility meets safety in Hockey's latest venture with SSMA. Addressing the sport's unique set of challenges, this collaboration has seen a commendable 25% reduction in on-field injuries.
🧠 Mental Fortitude: The Unsung Hero
The symbiotic relationship between mental and physical well-being cannot be stressed enough. A reduction in injuries not only ensures physical health but also paves the way for heightened mental resilience. As we always say, a sound mind in a sound body is the best defense against injuries.
💡 Quick Safety Tips:
- Adherence to programs like Activate and Perform+ is crucial.
- Tailor your warm-ups; it's about quality, not quantity.
- Open communication lines between coaches and players are vital and injuries identified and managed early.
As we wrap up this edition, remember, prevention is better than cure. Playing sport does not have to result in injuries. If you're interested and want to delve deeper into these prevention programs, our team at Tablelands Physio is here to assist.
Stay sporty, stay safe, and see you in the next edition!
Warm Regards,
The Tablelands Physio Team
Are you gearing up for knee surgery?
The thought of surgery can be intimidating, but remember - preparation is key. An integral part of this preparation is assembling a dedicated team of professionals, including a physiotherapist and exercise physiologist. These experts can significantly enhance your surgical outcome and streamline your post-surgery rehabilitation.
So why choose Tablelands Physio? Here are THREE compelling reasons that illustrate how we can ensure a smoother recovery journey for you:
1. Personalized Prehab and Rehab Program: Every patient is unique, and so should be their recovery plan. Our experienced physiotherapists design a rehabilitation program that's tailored to your specific needs. Our focus? Strengthening the muscles stabilizing your knee and lower leg, enhancing joint range, reducing swelling, and boosting overall fitness pre-surgery.
2. Effective Pain Management Techniques: Pain management is critical both before and after surgery. Our team will equip you with various pain control strategies, including manual therapy, therapeutic exercises, and other modalities. Our goal is to empower you, helping you manage your pain and symptoms effectively.
3. In-depth Education and Continued Support: Knowledge is indeed power. We believe in empowering our patients with a comprehensive understanding of their condition and the recovery process. Our team is always here to address your concerns, answer questions, and guide you through any challenges that might arise during rehabilitation.
Remember, being informed and supported translates to better surgical outcomes. Don’t face your knee surgery journey alone. The team at Tablelands Sports & Spinal Physiotherapy is dedicated to guiding you along your recovery path. Our commitment to personalized pre and post-surgery plans, innovative pain management strategies, swift rehabilitation, and thorough education makes us a trusted choice for many.
Reach out to us today, and let's work together towards restoring your mobility and reclaiming your active lifestyle.
Stay strong and healthy!!
Are you gearing up for knee surgery?
The thought of surgery can be intimidating, but remember - preparation is key. An integral part of this preparation is assembling a dedicated team of professionals, including a physiotherapist and exercise physiologist. These experts can significantly enhance your surgical outcome and streamline your post-surgery rehabilitation.
So why choose Tablelands Physio? Here are THREE compelling reasons that illustrate how we can ensure a smoother recovery journey for you:
1. Personalized Prehab and Rehab Program: Every patient is unique, and so should be their recovery plan. Our experienced physiotherapists design a rehabilitation program that's tailored to your specific needs. Our focus? Strengthening the muscles stabilizing your knee and lower leg, enhancing joint range, reducing swelling, and boosting overall fitness pre-surgery.
2. Effective Pain Management Techniques: Pain management is critical both before and after surgery. Our team will equip you with various pain control strategies, including manual therapy, therapeutic exercises, and other modalities. Our goal is to empower you, helping you manage your pain and symptoms effectively.
3. In-depth Education and Continued Support: Knowledge is indeed power. We believe in empowering our patients with a comprehensive understanding of their condition and the recovery process. Our team is always here to address your concerns, answer questions, and guide you through any challenges that might arise during rehabilitation.
Remember, being informed and supported translates to better surgical outcomes. Don’t face your knee surgery journey alone. The team at Tablelands Sports & Spinal Physiotherapy is dedicated to guiding you along your recovery path. Our commitment to personalized pre and post-surgery plans, innovative pain management strategies, swift rehabilitation, and thorough education makes us a trusted choice for many.
Reach out to us today, and let's work together towards restoring your mobility and reclaiming your active lifestyle.
Stay strong and healthy!!
Every day we encounter numerous cases of knee injuries - from sports mishaps to everyday wear and tear. If you've recently experienced a knee injury, we want to assure you that you're not alone and the team at Tablelands Physio are here to help!
The first line of action for any knee injury is to seek a professional assessment from a physiotherapist. They will evaluate your condition and, if needed, may recommend further diagnostic procedures.
A common question that arises is, "Do I need surgery?" If we think a surgical review is beneficial, we'll initiate a detailed discussion with you and your doctor. It's important to remember that not every knee injury needs surgery. Many that we have traditionally thought need surgery, such as an ACL rupture or a meniscal tear, may not require surgery. In fact, a comprehensive prehabilitation program can often help you avoid the operating room!
However, if surgery is the best course, remember that knee surgery usually isn't an emergency, so you have plenty of time to explore your options and make an informed decision.
Here are some proven strategies to assist your recovery:
1. Tailored Rehab Program: Let's work together to develop a program that targets strengthening your knee muscles, enhancing mobility, and decreasing swelling. A balanced approach to exercise is key - too much too soon can increase pain, while too little might hamper your recovery.
2. Nutrition: It's time to embrace a healthy diet! Foods rich in proteins, vitamins, and minerals accelerate tissue healing. Incorporate Omega-3 fatty acids to help reduce inflammation and make sure to hydrate often. Let's sideline alcohol for a while, as it can slow down your healing progress.
3. Sleep: Adequate sleep not only feels great but also significantly aids recovery. Quality sleep enhances muscle recovery, helps manage pain, and controls inflammation. So make sure you're getting those restful 7-9 hours every night.
Remember, our bodies are incredible healers. With the right rehab program, nourishing diet, and ample sleep, you'll be giving your knee - and your overall health - the best chance at a speedy recovery. Let's get back to doing what we love, together!
Stay strong and healthy!
The first line of action for any knee injury is to seek a professional assessment from a physiotherapist. They will evaluate your condition and, if needed, may recommend further diagnostic procedures.
A common question that arises is, "Do I need surgery?" If we think a surgical review is beneficial, we'll initiate a detailed discussion with you and your doctor. It's important to remember that not every knee injury needs surgery. Many that we have traditionally thought need surgery, such as an ACL rupture or a meniscal tear, may not require surgery. In fact, a comprehensive prehabilitation program can often help you avoid the operating room!
However, if surgery is the best course, remember that knee surgery usually isn't an emergency, so you have plenty of time to explore your options and make an informed decision.
Here are some proven strategies to assist your recovery:
1. Tailored Rehab Program: Let's work together to develop a program that targets strengthening your knee muscles, enhancing mobility, and decreasing swelling. A balanced approach to exercise is key - too much too soon can increase pain, while too little might hamper your recovery.
2. Nutrition: It's time to embrace a healthy diet! Foods rich in proteins, vitamins, and minerals accelerate tissue healing. Incorporate Omega-3 fatty acids to help reduce inflammation and make sure to hydrate often. Let's sideline alcohol for a while, as it can slow down your healing progress.
3. Sleep: Adequate sleep not only feels great but also significantly aids recovery. Quality sleep enhances muscle recovery, helps manage pain, and controls inflammation. So make sure you're getting those restful 7-9 hours every night.
Remember, our bodies are incredible healers. With the right rehab program, nourishing diet, and ample sleep, you'll be giving your knee - and your overall health - the best chance at a speedy recovery. Let's get back to doing what we love, together!
Stay strong and healthy!
Physiotherapists diagnose and manage a broad range of conditions with the bones, muscles, cardiovascular system, nerves and other parts and systems of the body. They can help people to manage chronic diseases, give lifestyle advice, prescribe exercises and prescribe aids to help people manage better.
Physiotherapy also use physical techniques to improve movement, reduce pain and stiffness, speed up the healing process and increase quality of life.
We have listed just a few of the areas that physiotherapists can treat. If you are interested in finding out if we can help you, get in contact with us!
Physiotherapy also use physical techniques to improve movement, reduce pain and stiffness, speed up the healing process and increase quality of life.
We have listed just a few of the areas that physiotherapists can treat. If you are interested in finding out if we can help you, get in contact with us!
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Incorporating regular strength training into your exercise program has a multitude of benefits including:
Ideally, strength exercises should be completed at least twice per week, consisting of different exercises targeting all the major muscle groups. Aim to complete 2-4 sets of 8-15 repetitions for most exercises.
You should have a couple of repetitions in reserve at the end of each set, if you are struggling to reach the number of reps you aimed for you need to make the exercise easier, and if you could easily do 5 or more reps than you did, it is time to make the exercise harder to ensure you continue to challenge the muscles and make progress.
If you don't have weights at home you can use anything from around the house; A backpack/shopping bag filled with items, big bottles of water or even just a brick.
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
- Increased muscle strength and mass which is important for building and maintaining your capacity to complete activities of daily living, engage in competitive or recreational sport, and maintain your independence as you age.
- Increased bone density and overall bone health resulting from the forces placed on the bones during strength training which stimulates the growth of new bone cells.
- Improved control and management of chronic health conditions such as high blood pressure, obesity, type 2 diabetes, cardiovascular disease, and depression and anxiety among many others.
Ideally, strength exercises should be completed at least twice per week, consisting of different exercises targeting all the major muscle groups. Aim to complete 2-4 sets of 8-15 repetitions for most exercises.
You should have a couple of repetitions in reserve at the end of each set, if you are struggling to reach the number of reps you aimed for you need to make the exercise easier, and if you could easily do 5 or more reps than you did, it is time to make the exercise harder to ensure you continue to challenge the muscles and make progress.
If you don't have weights at home you can use anything from around the house; A backpack/shopping bag filled with items, big bottles of water or even just a brick.
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Do you have exercise and activity related goals you need help achieving? We have a highly qualified team of Exercise Physiologists and Physiotherapists who are experienced working with NDIS clients to help them achieve their goals.
This may be to increase strength, to get out and do the shopping, be able to walk up and down the stairs or even just gaining confidence to get out and about.
We work with so many different people and individualise their programs to their goals in a fun and creative way.
Pictured in the video is little superstar, Noah, who was referred to us to help regain his strength, coordination and confidence. He has been working hard alongside Physiotherapist, Mali to achieve these goals.
Please don’t hesitate to get in contact if you have any questions.
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
This may be to increase strength, to get out and do the shopping, be able to walk up and down the stairs or even just gaining confidence to get out and about.
We work with so many different people and individualise their programs to their goals in a fun and creative way.
Pictured in the video is little superstar, Noah, who was referred to us to help regain his strength, coordination and confidence. He has been working hard alongside Physiotherapist, Mali to achieve these goals.
Please don’t hesitate to get in contact if you have any questions.
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Sometimes we worry about what’s wrong with our bodies, we feel a sharp pain, a tweak, or an ache in our back (or neck), then we panic, stop moving, and start googling.
This can be unhelpful and it’s so hard to know what the right thing to do is…
Do you need to go to Hospital, the Doctor, the Physio, Chiro, the massage guy, a specialist?
Often, you’ve just over stretched or put yourself in a position that your body wasn’t happy to be in.
These are the things I hear every day.
“It’s out “
“It’s tight “
“It’s stiff”
“I’m weak”
“It’s damaged”
The Dr said “It’s bone on bone”
“Irreversible damage”
“Old age”
“Riddled with arthritis”
We need to have something to blame for the pain.
Combined with the stress and implications…..
“I can’t sleep”
“I can’t play sport “
“I can’t work”
“I can’t travel”
“I can’t play with my kids”
“I’ll have pain for the rest of my life”
These thoughts and stresses all contribute to your amount of pain and how long it will last for.
Chances are it isn’t as bad as you thought initially. Unless you’ve done something crazy like fallen from a tree, crashed your car, been squashed in a footy scrum and even then, most people are fine (this obviously depends on how high up the tree you were).
If we are talking backs, there are a few things that might help you to know:
This can be unhelpful and it’s so hard to know what the right thing to do is…
Do you need to go to Hospital, the Doctor, the Physio, Chiro, the massage guy, a specialist?
Often, you’ve just over stretched or put yourself in a position that your body wasn’t happy to be in.
These are the things I hear every day.
“It’s out “
“It’s tight “
“It’s stiff”
“I’m weak”
“It’s damaged”
The Dr said “It’s bone on bone”
“Irreversible damage”
“Old age”
“Riddled with arthritis”
We need to have something to blame for the pain.
Combined with the stress and implications…..
“I can’t sleep”
“I can’t play sport “
“I can’t work”
“I can’t travel”
“I can’t play with my kids”
“I’ll have pain for the rest of my life”
These thoughts and stresses all contribute to your amount of pain and how long it will last for.
Chances are it isn’t as bad as you thought initially. Unless you’ve done something crazy like fallen from a tree, crashed your car, been squashed in a footy scrum and even then, most people are fine (this obviously depends on how high up the tree you were).
If we are talking backs, there are a few things that might help you to know:
- Discs bulge, herniate and degenerate in us all. These changes are nearly always a normal part of life. An MRI will often show disc bulges in people without pain and on the opposite side of the spine to the painful side.
- Discs are super tough along with all the ligaments around them and they don’t “slip out” yet they contain a fluid which may sensitise the nerves around them.
- Disc changes are more important if there has been significant trauma - and signs of nerve compression;
- Weakness is a big one: Make sure you can stand on tip toes, and you are also able to stand on your heels (not just limited by pain - but weakness).
- Bladder and bowels not working and a numbness in your crutch region means you need to get checked out urgently. This is rare.
- Unfortunately, constipation is very common when you aren’t moving much and are taking painkillers, this isn’t something to worry about. Maybe look at what you’re taking and increase your fibre and water in-take.
- Nerve irritation is often possible and may be linked to some leg pain. This will usually pass and it’s often a good sign if sore areas further away from the back get better first.
So, what to do?
Sal’s 10 step plan:
1. Relative rest, (not bed rest) is best for a couple days, hot water bottles are lovely, regular anti-inflams/Panadol (if you can take these) - keep changing positions, try and keep any pain in your leg at a minimum, some gentle walking if you can, is also good idea.
2.You are generally better to lie down for a short rest than hang out on the lounge or recliner. Positions that lessen the leg pain are better.
3. Gently try and get moving. Back movements are good and won’t cause any damage. Lie on your tummy if you can and come up onto your elbows. Using a heat pack can help make this easier. Just lie there for 10 mins if you’re feeling ok. Up and down a few times over the time. Or try lying on your back and rolling your knees side to side.
4. Any position/stretch that lessons the leg pain or gets better after you do a few, then they are the ones to start with – little and often rather than a stack, then nothing. You can’t hurt yourself doing these. All the gentle movement is fabulous and helps to move any inflammation and swelling away.
5. Know that it will get better.
6. Pain is an interpretation of signals sent to our brains - messages are sent from the back to the brain. People in pain have their brain “lit up” on scanning. The inputs from the back is just one of these lights. There is a whole back pain network in your brain. Other things that contribute to “lighting up your brain” include other stresses, anxiety, depression and frustration. Things that improve or reduce this brain sensitivity are things that make you happy, calm, and less stressed. Change any of these more negative emotions to a positive one and aches and pains can reduce. Control what you can and let the rest go.
7. All pains and injuries involve the immune system. Pain can cause your immune system to become a bit out of balance. Anything that is good for the immune system will help your body cope with the pain. Immune healthy behaviors include working out ways to cope, graduated exercise, anti-inflammatory foods, laughter, sleep well, any interaction with nature, less alcohol (a glass of wine is ok, just not a bottle) and avoid drugs with opioids in them (these can make you more sensitive over time).
8. Challenge your perception about how bad it was initially
9. Seek the knowledge and treatment that will provide you with a well-rounded program including ways to reduce your pain, exercises, self-management strategies and advice to get you back doing the things you love, as soon as possible. The correct team of health professionals around you and supporting you is invaluable. (They will also help you with the correct plan of attack if things are not going to plan) .
10. Did I mention … Keep Moving?
If this helps you or raises more questions, we are always here to answer questions and help you decide the correct treatment pathway.
Look after yourself.
Sally
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
*** Please note this is generalised advice for people with back pain, not specific to your case. Please contact your local physio or healthcare professional if you are concerned about any of your symptoms or if they are increasing. The quicker you get on top of this the better. ***
Sal’s 10 step plan:
1. Relative rest, (not bed rest) is best for a couple days, hot water bottles are lovely, regular anti-inflams/Panadol (if you can take these) - keep changing positions, try and keep any pain in your leg at a minimum, some gentle walking if you can, is also good idea.
2.You are generally better to lie down for a short rest than hang out on the lounge or recliner. Positions that lessen the leg pain are better.
3. Gently try and get moving. Back movements are good and won’t cause any damage. Lie on your tummy if you can and come up onto your elbows. Using a heat pack can help make this easier. Just lie there for 10 mins if you’re feeling ok. Up and down a few times over the time. Or try lying on your back and rolling your knees side to side.
4. Any position/stretch that lessons the leg pain or gets better after you do a few, then they are the ones to start with – little and often rather than a stack, then nothing. You can’t hurt yourself doing these. All the gentle movement is fabulous and helps to move any inflammation and swelling away.
5. Know that it will get better.
6. Pain is an interpretation of signals sent to our brains - messages are sent from the back to the brain. People in pain have their brain “lit up” on scanning. The inputs from the back is just one of these lights. There is a whole back pain network in your brain. Other things that contribute to “lighting up your brain” include other stresses, anxiety, depression and frustration. Things that improve or reduce this brain sensitivity are things that make you happy, calm, and less stressed. Change any of these more negative emotions to a positive one and aches and pains can reduce. Control what you can and let the rest go.
7. All pains and injuries involve the immune system. Pain can cause your immune system to become a bit out of balance. Anything that is good for the immune system will help your body cope with the pain. Immune healthy behaviors include working out ways to cope, graduated exercise, anti-inflammatory foods, laughter, sleep well, any interaction with nature, less alcohol (a glass of wine is ok, just not a bottle) and avoid drugs with opioids in them (these can make you more sensitive over time).
8. Challenge your perception about how bad it was initially
9. Seek the knowledge and treatment that will provide you with a well-rounded program including ways to reduce your pain, exercises, self-management strategies and advice to get you back doing the things you love, as soon as possible. The correct team of health professionals around you and supporting you is invaluable. (They will also help you with the correct plan of attack if things are not going to plan) .
10. Did I mention … Keep Moving?
If this helps you or raises more questions, we are always here to answer questions and help you decide the correct treatment pathway.
Look after yourself.
Sally
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
*** Please note this is generalised advice for people with back pain, not specific to your case. Please contact your local physio or healthcare professional if you are concerned about any of your symptoms or if they are increasing. The quicker you get on top of this the better. ***
In Australia at any one time, 25% of the population report low back pain and 20% report neck pain. A large proportion of people are working in front of a computer– even those “active” tradies. Combine this with many more working from home, it’s no wonder that we are treating a large proportion of people with headaches and back and neck pain – often associated with increased sitting.
Our bodies are not designed to sit and be static for long periods, but many peoples work demands (and Netflix addiction) means we are sitting more.
This is a list of things you can do to help you cope with too much sitting. Remember the main thing is our bodies like movement, regardless of how good our desk set-up is.
Some Extra Tips:
a) Eyes - Look 20 metres away for 20 seconds every 20 minutes (20,20,20 rule).
b) MOVE – get up and move every hour for 5-10 minutes and have a minimum 30minute break at lunch time
c) Try to go for a 30 minute walk every work day - your body and brain will love you for it.
Sally
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Our bodies are not designed to sit and be static for long periods, but many peoples work demands (and Netflix addiction) means we are sitting more.
This is a list of things you can do to help you cope with too much sitting. Remember the main thing is our bodies like movement, regardless of how good our desk set-up is.
- Start with your chair: it is better if it’s adjustable, but you can use cushions or a towel rolled up behind your back to give support (and sit back in your chair!).
- Feet flat on the ground: or use a footrest/books etc so your feet aren’t dangling.
- Forearms need to be parallel with the desk (this is where the cushion under your bum may be helpful, to adjust the height.
- If using a computer monitor, it needs to be an arms-length away and eyes to top third.
- Laptops: push it back a bit more to reduce the amount you look down or even better put it up on a box/books, anything you can find and use an external keyboard/mouse.
- Mouse and keyboard about 10-15cm from the edge to give your arms support
- Try and keep the mouse just off to the side and keyboard relatively flat, so your wrists are in a “neutral position” – look at any extreme angles one way or another.
- Get up and move: use the kitchen bench for a standing desk, the height of the monitor is the same as when sitting, look at the top 1/3
- Take phone calls standing or even zoom meetings
- Have regular breaks.
Some Extra Tips:
a) Eyes - Look 20 metres away for 20 seconds every 20 minutes (20,20,20 rule).
b) MOVE – get up and move every hour for 5-10 minutes and have a minimum 30minute break at lunch time
c) Try to go for a 30 minute walk every work day - your body and brain will love you for it.
Sally
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
If you have a loved one who lives with chronic pain, one of the most important things you can do is ensure that they feel connected. Invite them to events, and accept that when they can’t come, its not because they don’t want to. Find ways to be involved in their life without increase the demands on the body.
Be understanding that some days they may have greater capacity than others. Do not judge them by their good days, and don’t exclude them based on their bad days.
Just remember, its not about trying to fix them; its about helping them to connect to the world around them, helping them to feel involved and returning to them a sense of control.
As a healthcare professional, how can I help a patient who suffers from chronic pain? By building a connection with them. By developing a relationship based on trust and understanding that helps the patient to feel more in control of their pain, their body, and their future.
If you are suffering from chronic pain and are feeling disconnected, visit the Chronic Pain Australia website https://chronicpainaustralia.org.au/ or look them up on social media.
We would also love to see you in the clinic where we can help you to learn more about how you can regain control of your pain, so that you can return to doing the things you love, with the people you love.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Be understanding that some days they may have greater capacity than others. Do not judge them by their good days, and don’t exclude them based on their bad days.
Just remember, its not about trying to fix them; its about helping them to connect to the world around them, helping them to feel involved and returning to them a sense of control.
As a healthcare professional, how can I help a patient who suffers from chronic pain? By building a connection with them. By developing a relationship based on trust and understanding that helps the patient to feel more in control of their pain, their body, and their future.
If you are suffering from chronic pain and are feeling disconnected, visit the Chronic Pain Australia website https://chronicpainaustralia.org.au/ or look them up on social media.
We would also love to see you in the clinic where we can help you to learn more about how you can regain control of your pain, so that you can return to doing the things you love, with the people you love.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
In life we are connected to many things at different times. Our most meaningful connections come from our friends and family. Unfortunately, for those with chronic pain, these connections can feel damaged. Pain can make you feel isolated or lonely. This can be both real or perceived and only becomes more common with age, just as rates of chronic pain increase with age.
A sense of connection is vital for those suffering from chronic pain. Being in a constant, or near constant state of pain decreases opportunities for social interaction and involvement in group activities. Often this can be due to a lack of understanding from friends and family as to how pain impacts an individual’s life and function. It can be very challenging to understand how it feels to live with chronic pain if you have not experienced it. This loss of understanding leads to feelings of isolation: from the community, from friends, and even from family. People with chronic pain often feel as though they should just ‘get over it’ or ‘push through the pain’. However, this often only leads to an increase in pain and further isolation.
This feeling of disconnect is also common when seeking professional help. Its not uncommon for people with chronic pain to feel ostracised or dismissed by the medical community. For effective treatment of chronic pain conditions and disorders health professionals need to understand the importance of connection in treatment. That is connection between themselves and the person in pain, as well as connection to other members of the healthcare team; always with the patient at the centre, calling the shots.
Another level of connection that is important when talking about chronic pain is a person’s connection to their own body and psychological state. Its important to develop an understanding of our own pattern of pain. Knowing exactly much you can do without causing a flare up of pain is a vital part rebuilding connection with others. It can also help to provide you to build your ability to own your pain, rather than letting your pain own you. People suffering from chronic pain can feel like they have no control over their lives. Gaining a better connection and understanding of their pain can help to return a sense of control to those who may have felt that they had none.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
A sense of connection is vital for those suffering from chronic pain. Being in a constant, or near constant state of pain decreases opportunities for social interaction and involvement in group activities. Often this can be due to a lack of understanding from friends and family as to how pain impacts an individual’s life and function. It can be very challenging to understand how it feels to live with chronic pain if you have not experienced it. This loss of understanding leads to feelings of isolation: from the community, from friends, and even from family. People with chronic pain often feel as though they should just ‘get over it’ or ‘push through the pain’. However, this often only leads to an increase in pain and further isolation.
This feeling of disconnect is also common when seeking professional help. Its not uncommon for people with chronic pain to feel ostracised or dismissed by the medical community. For effective treatment of chronic pain conditions and disorders health professionals need to understand the importance of connection in treatment. That is connection between themselves and the person in pain, as well as connection to other members of the healthcare team; always with the patient at the centre, calling the shots.
Another level of connection that is important when talking about chronic pain is a person’s connection to their own body and psychological state. Its important to develop an understanding of our own pattern of pain. Knowing exactly much you can do without causing a flare up of pain is a vital part rebuilding connection with others. It can also help to provide you to build your ability to own your pain, rather than letting your pain own you. People suffering from chronic pain can feel like they have no control over their lives. Gaining a better connection and understanding of their pain can help to return a sense of control to those who may have felt that they had none.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
We all know someone who suffers from chronic pain. 1 in 5 Australians suffer from it with that number increasing to 1 in 3 over the age of 65. Chronic pain conditions include many diagnoses; from those widely recognised with clear bio-mechanical causes such as; arthritis (osteo and rheumatoid), osteoporosis, MS, nerve damage, etc; to those we are rapidly developing our understanding of like chronic lower back pain, and polymyalgia rheumatica; and those whose causes still largely mystify the medical community: fibromyalgia, chronic fatigue syndrome, chronic regional pain syndrome.
It is generally considered chronic, or persistent pain, when it lasts for more than 3 months, or longer than the tissues would normally take to heal. Chronic pain is felt differently by every person. It can be mild or quite severe, sharp or blunt and achy. For most people with chronic pain, it is felt on most days and can very in intensity depending on how much and what type of activity the individual does on that day.
As we mentioned in the previous blog, pain signals are carried by nervous system to the brain to indicate danger and/or damage. This isn’t always the case with chronic pain. During chronic pain, our body will send these pain signals even though there is no risk to tissues or long after the initial injury has healed. Sometimes these pain signals even get mixed up and start coming from a different part of the body to where the initial injury was located.
With this sort of pain, it is important to have a multidisciplinary approach. This means involving more than one type of healthcare professional in a person’s care. As more than 40% of chronic pain patients admitted to hospital with chronic pain have a diagnosis involving the muscles and/or bones, physiotherapists are often a key member of the multidisciplinary healthcare team for chronic pain. Studies have also shown that a graded approach to exercise can be crucial in decreasing pain, increasing function, and improving an individual’s quality of life.
Chronic pain can be like a roller coaster where an individual will feel good one day and terrible the next. This often occurs when someone feels well and tries to get as much done as they can whilst they feel well…only to over do it and be in intense pain the next day. This becomes a roller coaster of pain and dysfunction. One of the most effective treatments for this pattern of pain is graded exercises. This involves first discovering how much exercise or other work they can do without suffering from a flare-up soon after. Using this as a baseline, we can very slowly increase the amount of exercise that a person can tolerate before flare-up. This technique has proven to be very effective when accompanied by education and advice of a trained healthcare professional. Or better yet, a team of trained healthcare professionals.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
It is generally considered chronic, or persistent pain, when it lasts for more than 3 months, or longer than the tissues would normally take to heal. Chronic pain is felt differently by every person. It can be mild or quite severe, sharp or blunt and achy. For most people with chronic pain, it is felt on most days and can very in intensity depending on how much and what type of activity the individual does on that day.
As we mentioned in the previous blog, pain signals are carried by nervous system to the brain to indicate danger and/or damage. This isn’t always the case with chronic pain. During chronic pain, our body will send these pain signals even though there is no risk to tissues or long after the initial injury has healed. Sometimes these pain signals even get mixed up and start coming from a different part of the body to where the initial injury was located.
With this sort of pain, it is important to have a multidisciplinary approach. This means involving more than one type of healthcare professional in a person’s care. As more than 40% of chronic pain patients admitted to hospital with chronic pain have a diagnosis involving the muscles and/or bones, physiotherapists are often a key member of the multidisciplinary healthcare team for chronic pain. Studies have also shown that a graded approach to exercise can be crucial in decreasing pain, increasing function, and improving an individual’s quality of life.
Chronic pain can be like a roller coaster where an individual will feel good one day and terrible the next. This often occurs when someone feels well and tries to get as much done as they can whilst they feel well…only to over do it and be in intense pain the next day. This becomes a roller coaster of pain and dysfunction. One of the most effective treatments for this pattern of pain is graded exercises. This involves first discovering how much exercise or other work they can do without suffering from a flare-up soon after. Using this as a baseline, we can very slowly increase the amount of exercise that a person can tolerate before flare-up. This technique has proven to be very effective when accompanied by education and advice of a trained healthcare professional. Or better yet, a team of trained healthcare professionals.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Acute pain: Causes and treatments
Pain is a message sent via the nervous system from an injured body part to the brain. This pain signal usually signals to the brain that the body’s tissues are being damaged or are in danger of being damaged.
Acute pain is caused by damage to the tissues through injury, inflammation or an active disease process. Acute pain generally passes as the affected tissues heal and rarely lasts longer than 3 months. The rate of healing, and therefore pain reduction, is dependent on which tissue is damaged.
Causes of acute pain include things like
During a period of acute pain, it is important to be fully assessed by a professional to ascertain the cause of your pain and commence treatment as soon as appropriate for your injury. This will ensure that an acute injury does not later become chronic pain.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Pain is a message sent via the nervous system from an injured body part to the brain. This pain signal usually signals to the brain that the body’s tissues are being damaged or are in danger of being damaged.
Acute pain is caused by damage to the tissues through injury, inflammation or an active disease process. Acute pain generally passes as the affected tissues heal and rarely lasts longer than 3 months. The rate of healing, and therefore pain reduction, is dependent on which tissue is damaged.
Causes of acute pain include things like
- Fractures
- Sprains
- Strains
- Dislocations
- Cuts
- Burns
- Surgeries, etc…
During a period of acute pain, it is important to be fully assessed by a professional to ascertain the cause of your pain and commence treatment as soon as appropriate for your injury. This will ensure that an acute injury does not later become chronic pain.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
An INTRO TO PAIN
Today we kick off the beginning of National Pain Week. Over the course of the following week, we will be releasing a series of blogs centring around pain and its many causes and dimensions.
This year the topic for National Pain Week is CONNECTION. Pain, and especially chronic pain, can lead to increased levels of social isolation. The aim of National Pain Week this year is to bring awareness of the impact that social isolation has on those suffering from persistent and chronic pain. We particularly want to remind family, friends and health professionals just how powerful connection can be for those suffering from chronic pain.
Pain is defined as "an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage" by the International Association for the Study of Pain.
Pain is not the simple, straight forward process that we often think it to be. It is diverse and can mean many different things to different people. We generally think of pain as our body’s way of saying ‘STOP’ or ‘DAMAGE’. This is true of acute pain, but in chronic, or persistent pain, this isn’t always true. Sometimes it is simply our body’s way of saying ‘I’m scared’ or ‘last time we did this it hurt’. In these situations, the body may benefit from gentle re-education, under the guidance of a trained professional.
Follow us over the next week to learn more about the differences between acute and chronic pain, how they can be treated effectively, the importance of connection, and how you can help someone suffering from chronic pain.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Today we kick off the beginning of National Pain Week. Over the course of the following week, we will be releasing a series of blogs centring around pain and its many causes and dimensions.
This year the topic for National Pain Week is CONNECTION. Pain, and especially chronic pain, can lead to increased levels of social isolation. The aim of National Pain Week this year is to bring awareness of the impact that social isolation has on those suffering from persistent and chronic pain. We particularly want to remind family, friends and health professionals just how powerful connection can be for those suffering from chronic pain.
Pain is defined as "an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage" by the International Association for the Study of Pain.
Pain is not the simple, straight forward process that we often think it to be. It is diverse and can mean many different things to different people. We generally think of pain as our body’s way of saying ‘STOP’ or ‘DAMAGE’. This is true of acute pain, but in chronic, or persistent pain, this isn’t always true. Sometimes it is simply our body’s way of saying ‘I’m scared’ or ‘last time we did this it hurt’. In these situations, the body may benefit from gentle re-education, under the guidance of a trained professional.
Follow us over the next week to learn more about the differences between acute and chronic pain, how they can be treated effectively, the importance of connection, and how you can help someone suffering from chronic pain.
Amalia Rawson
Physiotherapist
B.Physio
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
Physiotherapist Position
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 [email protected]
We are looking forward to meeting our next fab Physio!
www.physiotherapist-lithgow-a6fd9575079fbeb8
6352 3131
[email protected]
www.tablelandsphysio.com.au
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 [email protected]
We are looking forward to meeting our next fab Physio!
www.physiotherapist-lithgow-a6fd9575079fbeb8
6352 3131
[email protected]
www.tablelandsphysio.com.au
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
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
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
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
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.
3. Sunshine
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:
https://tablelands-sports-spinal-physiotherapy.cliniko.com/bookings?business_id=15597#service
Adam Brogan
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
- Loss of physical functioning – loss of strength and muscle mass, cardiovascular fitness
- decline, decreased balance etc,
- Increases in body weight and waist circumference,
- Reduced motivation to re-engage with exercise,
- Various potential negative heath consequences such as increased blood pressure and poor blood glucose control.
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.
3. Sunshine
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:
https://tablelands-sports-spinal-physiotherapy.cliniko.com/bookings?business_id=15597#service
Adam Brogan
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
☎️ 6352 3131
✉️ [email protected]
ℹ️ www.tablelandsphysio.com.au
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
6352 3131
[email protected]
www.tablelandsphysio.com.au
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:
- Mask wearing by all our staff AND patients – if you forget your mask, we have them available at the front desk for purchase.
- Your temperature will be taken on arrival. Please present to the reception desk to have your temperature taken.
- Please scan our QR code on arrival to help us keep our records accurate. Our admin staff will be kindly asking to see that you have checked into the practice.
- If you have with ANY flu like symptoms or are feeling unwell, please do not present to the practice. We can reschedule your appointment or switch to a Telehealth consultation so you can continue your treatment & progress.
- Our waiting room will now have limited seats. If you wish to wait in your car before your appointment, please respond to your SMS appointment reminder, and our friendly admin staff will let you know when your therapist is ready to see you.
- Please only enter the practice if you have an appointment booked. For all bookings and enquiries, please call us on 6352 3131 or email [email protected] and we will answer all your questions and get you an appointment organised. You can also book online by visiting:
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
6352 3131
[email protected]
www.tablelandsphysio.com.au
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.
Adam Brogan
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
6352 3131
[email protected]
www.tablelandsphysio.com.au
Book Online HERE
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:
- At least 150 minutes of moderate intensity aerobic exercise per week
- At least 2 strength training sessions per week
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.
- Most severe workplace injuries in Australian workers result from body stressing injuries and falls/trips/slips in the workplace, and these are most commonly sustained by males, although the following applies to anybody, particularly those working in physically demanding roles such as those we see in many industries around the Lithgow region.
- Many people in these roles feel that their work alone is enough exercise for them, and sometimes this may be the case, however in most cases more specific training can vastly improve your physical capacity to complete a specific work role, as well as reducing the mental stress related to work that so many experience.
- Reducing workplace injuries helps reduce the psychological and economic burden on individuals, families and our community resulting from time lost at work due to injury.
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.
Adam Brogan
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
6352 3131
[email protected]
www.tablelandsphysio.com.au
Book Online HERE