With the exciting news of gyms reopening this weekend, it is more important than ever to remember to ease back into exercise post-coronavirus. It is advised when returning to gym programs, to take 30 percent off your weights for the first few sessions, before adding 10 percent each week thereafter.

It is also important to remember to stretch, warm up, and cool down (especially in these winter months). Look after your form, check your posture, and if you are having problems, pop in to the practice to have a chat to one of our Physios or EP, or have a chat to a local PT.

Let’s go and support our local gyms who have been doing it tough these last few months.

Kids who are involved with sport often experience knee pain related to the tracking of the knee cap and/or growing pain underneath the knee cap.

To help this:
- strengthen muscles of the inner quads
- stretch the hamstrings
- get the correct shoes (we often recommend ASICS)

Kids with heel pain? This is generally correlated with an increase in activity and/or growth spurts. Often the diagnosis of this is Sever’s Disease. This is a common cause of heel pain, particularly in young and physically active people. Between the ages of 8 and 14 years the leg bones experience a period of growth. This may lead to heel pain during or after physical activity.

So what can be done to help settle this pain?
- Relative rest; you don’t need to stop everything, but you want to reduce activity levels
- Ice
- Foam rolling/Calf stretches; be careful not to over-stretch though! Seek advice from a Physio if you have any concerns/questions in regards to this
- Supportive shoes

If these simple steps don’t help, it may be worthwhile to have a chat with one of our Physios here at Tablelands Physio for some professional advice (02) ‪6352 3131‬, or your local Physiotherapist.

Sore knee? Here is a really simple exercise to do early after you have hurt your knee. The main aim is to increase movement of the knee and activate the quad muscle, which is the protector of the knee. Roll up a towel and give it a go!

Stiff neck from sitting at your desk? Here are some simple tips to relieve soreness and stiffness from being stuck in one position for a long time.