The Physiotherapy Clinic Byron

Prolonged Time + Poor Posture = has a HUGE NEGATIVE (physical and psychological) impact on your body. Learn what it means to have good posture, how to best set up your workstation, and learn the postural cues that YOU need to best your body.

So now for lots of you your workstation is also your dining table, here are some tips to try and make it as ergonomic as possible.

🔸Square up
🔸Sit on your sit bones
🔸Make sure your feet are flat on the floor or on a book or stool
🔸Keep your chin tucked and neck long

Now where is your computer? Are you looking down or up to see it. Make sure your eyes line up.

Still worried? Let us give you some individual advice via a Telehealth session with our team.

It’s all about the foot for the next three days. Hanging out with this incredibly smart physio to learn more.
Linda Joy Lee
Therapy

This week in the pregnancy class we were using the spikey ball to relieve trigger points in the gluteal muscles for pregnancy related posterior pelvic pain, then working to rebalance the muscle forces around the hips
and pelvis with a functional sit back squat.

Keeping the knees above the ankle joints throughout the movement really helps to work the posterior gluteal muscles (posterior chain) and having a focus to maintain parallel legs throughout the movement helps to balance adductor vs. abductor forces around the hips. This is a tough exercise if done well.

Prenatal Pilates classes are the best way to look after your body during pregnancy, keep you strong and energised, and prepare you for the physical demands of life with a baby. Come and join our Wednesday morning class at 10.45am.

Physio’s make a huge contribution to society, enabling people to be mobile, well, independent and maximise your physical performance.

I am participating in Steptember this year, taking the equivalent of 10,000 steps a day for 28 days straight. Why am I doing this? To raise much-needed funds for kids and adults living with cerebral palsy. And that’s where you come in. Every dollar you donate to my Steptember campaign will go towards providing the necessary equipment, therapy and services to help children take their first steps, say their first words, or do simple things that we take for granted. Simple things like pick up a glass of water, or lie in bed at night without being in pain.

Last night I went to a seminar by Jo Whitton from Quirky Cooking and whole food chef Fouad Kassab to promote their new book called Life Changing Food. The book is full of great whole food recipes designed to deliver high nutrient dense food to our bodies.
This week I was discussing bone health with a group of young runners. Energy Availability (EA) was a key feature for bone metabolism, but it's not just important to give the body calories. By weight, bone is approximately 70% minerals (calcium, phosphorous, magnesium, silicon, zinc etc.) and fracture healing requires that these minerals as well as protein (delivering Amino Acids) are key for bone health. So ditch the empty calories found in processed food and a high grain diet, and focus on consuming nutrient dense food with each meal.

This week I gave a presentation to a local running club about the most common overuse running injuries in children and adolescents, and their best management strategies. We discussed how low Energy Availability (EA), caused by low dietary intake, excessive caloric expenditure during exercise, or a combination of both, is a key feature in the development of stress fractures. Low EA causes a suppression of reproductive hormones and growth factors (in both men and women) which compromises bone health. One of the take home messages was that in endurance sport, hunger signalling by the body is not an accurate gauge for re-feeding. Working with a sports nutritionist may be crucial in working out just how many calories are needed for adequate tissue repair.
Another key message was that peak bone mass for females occurs around age 19, and for males between age 20-21. You only get one chance to reach that peak so make sure you stay on top of your nutrition.

It’s the last day of the athletics competition at Carrara Stadium and my last day of volunteering. It was another 3.50am wake up call to get to the Stadium for the start of my shift. Thankfully ‘My Hero’ was ready for action!

Day 6 of Athletics at Carrara Stadium... time spent chatting to the Bahamas team physio and treating athletes from Ghana. Only one more day to go!