🎉 What a night! We celebrated the opening of our new Balgowlah physio space on Thursday — great turnout, good wine, and even better conversation. Big thanks to our friends at OsteoStrong Balgowlah and Balgowlah Podiatry for celebrating with us, and huge congrats to Danny and Jackson for making it happen. We're excited to start supporting Balgowlah, Seaforth and Manly with physio care — book your first visit with the team.
Ankles stuck no more!
Our running physio Sean forcing some range into those ankles.
Limited range can cause a variety of issues. Watch til the end to see a super easy way of measuring range of motion for ankles that you can use at home.
#running #runners #sportsphysio #northernbeaches
FOAM ROLLER AB BURNER
This is a helpful exercise if you’re confident at finding and maintaining neutral spine. At no point during the exercise should you feel any sort of back pain.
Ensure lower abdominals are activated and maintained throughout the entire movement.
Keep the elbows locked out to allow the roller to roll up and down the thighs as you curl up and down using your lower abdominals.
Progression/ alteration: A similar exercise and good if the first is too much stress on your neck.
Start in the same position, controlling hip movement with lower abdominals.
Only lower the knees to where you feel confident. Start small if needed and work into more range.
#pilates #pilatesphysio
DODGY ANKLES?
Try this on for size - Rotational Hops
Ankle stability is vital leading into a touch football competition. Most touch footballers know the pain of rolling their ankle. This exercise targets building strength and stability around the ankle, minimizing your risk of rolling it mid-competition.
Get your ankles state cup ready and add this exercise to your prehab
#touchfooty #touchfootball #rugbyinjuries #footyphysio #physiodeewhy
WANT BULLETPROOF HAMSTRINGS?
Hamstring walk outs are a fantastic prehab exercise that target strengthening of our hamstrings and glutes. Soft tissue injuries are common place at competitions like state cup, but with good preparation we can reduce our risk of injury. Due to the amount of high intensity running in touch football, hamstring preparation is particularly important.
Add this exercise to your program and bulletproof those hamstrings!
#hamstrings #hamstringtear #hammy #sportsphysio
GROIN INJURIES!
The Copenhagen Exercise
Copenhagens are a great exercise for strengthening our groin muscles. In touch football, the rapid change of direction movements load up these muscles so its important that your groin in strong enough in preparation for a weekend of games. Good preparation = reduced injury risk.
Use copenhagens to strengthen your groin and make sure you are in the best shape for state cup
#touchfooty #touchfootball #footyphysio
I'M INJURED - CAN I TRAIN?
It really does depend on what the problem is! (Ie make sure you ask a sports physio who knows what it's like to have gone through rehab).
This is 5 days after a grade 3 tear of my ATFL and grade 2 tear of my CFL (ligaments on the outside of my ankle).
The boot is to restrict range of motion to promote healing. But I want to be back playing sport as soon as possible.
I don't want to be losing any muscle mass.
In my specific case, I can put load through my ankle, as long as it doesn't move!
Consult your physio on your injury and ask the question "what CAN I do?".
#ankleinjury #physiosgetinjuredtoo #sportsphysio #volleyballinjury #volleyballphysio #northernbeachesphysio
#crunchau
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Thinking of getting back into the surf?
Courtney our resident surfing physio is here to help you do just that, and she really knows her stuff when it comes to surfing. Don't let that niggling shoulder or neck pain stop you; come see us and we can help you get back in shape in time for summer.
Call us on 8964 4086 or book online ☎️💻
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Clinical strength & conditioning classes at Fixio.
⚪ Max 5 per class
⚪ Programme tailored specifically to you
⚪ Classes are with our expert physios
⚪ Spacious gym with a fun vibe
⚪ Wide range of equipment including reformers
⚪ Covered by your health fund
⚪ Single sessions & class packs available
⚪ Wide variety of class times available
Book online or call us on 8964 4086
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Happy Friday from Team Fixio!
#fixiophysio #deewhy #sydney #northernbeaches #rehab #pilates #conditioning #physio
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Have you experienced any pain or injuries, after returning to the gym or community sport? You are not alone. Many people have tried to get back into it post lockdown, at the level they were before. Unfortunately alot of us aren't at that level anymore, through no fault of our own. This has resulted in an increase in sports injuries or pain. Trust us, we know. We've done it ourselves....
Let us help you get back on the field/surf/trails.
Book online or call us on 8964 4086 ☎️👩💻
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We get it here at Fixio; We are athletes that treat fellow athletes. This means we understand your pain and frustrations, we get that you wanted to be back on the field yesterday.
Let us help you get there.
We'll assess your injury and lifestyle, and come up with a taylor made rehab plan for YOU, so you can get back in the game/surf/trails. ⛹️♂️🤾♀️🤽♂️🏄♀️🏃♂️🤼♀️
#fixiophysio #deewhy #northernbeaches #sydney #rehab #physio #sportsphysio #surfing #running #soccer #touchfooty
ISO Exercises
NOW THAT WE'VE PASSED 2 MONTHS OF LOCKDOWN you must be using up your toilet paper reserves - so here is the last of our series of toilet paper exercises.
More ISO exercise
WHILE YOU'RE STILL WORKING FROM HOME here's another exercise to keep your back flexible (using that spare toilet paper of course!)
Stay at home exercise
STAY HEALTHY DURING ISOLATION, and exercise using whatever you have at hand...
We are now FIXIO
WELCOME TO YOUR FIX. Welcome to FIXIO - Sports Physio & Pain Solutions
We wanted to let you know that we have rebranded from The Beaches Sports Physio to FIXIO.
Aaaaaand we have an opening special for any of you have any new niggles or whose friends/family are in need of some TLC.
Send them in for $40 off the initial consult for the month of November. It's on us, to help them get a start on reclaiming their lives!
AC JOINT TEST
Pain on the bony point of the shoulder? Pain in the AC joint is a common shoulder presentation and is managed in a variety of ways (depending on the grade of injury). These injuries are seen in weightlifting and contact sports. Try this test at home to assess your AC joint.
Follow our Sports Physio Jordan in this video on how to assess your elbow for tendon overload. Watch to the end and feel free to ask us any questions!
TESTING TENNIS ELBOW
Are you getting elbow pain but can’t remember injuring it? Tennis elbow is a condition that develops over an extended period due to constant repetitive loading of the tendon. It is the most common cause of elbow pain! Try this simple test at home to check for signs of tennis elbow.
Follow our Sports Physio Jordan in this video on how to assess your elbow for tendon overload. Watch to the end and feel free to ask us any questions!
Are your calves strong enough?
The calf muscle undergoes significant repetitive load during running to propel the body forwards. Both strength and endurance in the calf are important to improve running performance and reduce your risk of injury. Try doing 50 single leg calf raises within 50 seconds as a quick test prior to running.
FOOT ARCH PAIN
The feet are the foundations of all standing activity! While running the arch of the foot acts as a spring the help propel you forwards. If your arches are tight you lose this spring action, forcing more pressure onto both the ankles and knees which can lead to injury. Don’t forget that there are numerous factors which can influence arch function including flexibility, strength and footwear.
DO YOU HOLD TENSION IN YOUR SHOULDER BLADES?
The thoracic spine (mid back) is the area that most runners will hold tension. Often this will feel like a tightness or burning between the shoulder blades and becomes particularly bad when we start to fatigue. Try this stretch to relieve that tension! This is part of our series on runners in conjunction with Vision PT in Brookie!
ARE YOUR ANKLES FLEXIBLE ENOUGH??
Follow our Sports Physio Jordan in this video on how to assess your ankles for flexibility. Watch to the end and feel free to ask us any questions! This is part of our series on runners in conjunction with Vision PT in Brookie!
Foam Rolling the ITB the right way!
Are you a runner? Here is a back to basics running series done in conjunction with Todd from Vision Personal Training in Brookvale.
This first one is on positioning for foam rolling the ITB!
SLOUCHED POSTURE - You NEED to know this...
What most people won't tell you about posture!!!
What is SLOUCHING? Easy explanation!
What is slouching? It's shoulder posture right?? Wrong! A simple, easy to understand answer.
ADVANCED ACL REHAB
As part of any excellent rehabilitation program, people need to be pushed all the way through to the end of rehab.
No longer is getting people out of pain the goal, its preventing the next injury.
Harry came to me after the physio he was seeing hadn't been progressing his rehab program past strength work. It was then we found he was severely lacking in stability and power.
This is a great drill to work both of these functions. 2m leap onto a bosu.
I have a huge amount of respect for @harrymorse_ . He has done everything to the letter and beyond. His return to sport will be safe with the knowledge that its had everything thrown at it.
#acltear #aclrehab #aclrehabilitation #kneephysio #kneereconstruction #soccerinjury
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The Beaches Sports Physio | Your local pain science and sports injury experts in #deewhy, #northernbeaches, #sydney. Promoting performance and sustainable living through movement. If you are in pain please see an expert physio by visiting choose.physio or enquire with us on 02 8964 4086. Find us at thebeachessportsphysio.com, Facebook and Instagram.
#northernbeachesphysio #northernbeacheschiro
NECK PAIN ADVICE
Got #neckpain? Try this bad boy on for size.
Shoulder girdle positioning can influence the neck. Especially if you have longstanding pain with work on the #computer or #laptop or you are an overhead #athlete. Your arm that is holding the mouse or throwing may he the culprit whereas the neck may just he the victim!
Comment below if you have neck pain and this works for you.
#neckpainadvice #neckphysio #neckpainadvice #shoulderphysio
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The Beaches Sports Physio | Your local pain science and sports injury experts in #deewhy, #northernbeaches, #sydney. Promoting performance and sustainable living through movement. If you are in pain please see an expert physio by visiting choose.physio or enquire with us on 02 8964 4086. Find us at thebeachessportsphysio.com, Facebook and Instagram.
#northernbeachesphysio #northernbeacheschiro
SHIN PAIN
Know anyone with #shinpain or suffering #shinsplints? The tibialis anterior could be part of the problem. Try out this #myofascialrelease and let me know how you go!
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The Beaches Sports Physio | Your local pain science and sports injury experts in #deewhy, #northernbeaches, #sydney. Promoting performance and sustainable living through movement. If you are in pain please see an expert physio by visiting choose.physio or enquire with us on 02 8964 4086. Find us at thebeachessportsphysio.com, Facebook and Instagram.
#northernbeachesphysio #northernbeacheschiro
#functionalpatterns
DISC BULGES HEAL
Lauren injured her back 8 weeks ago. She had classic disc bulge symptoms such as pain down the leg, associated back pain and very poor neurodynamics.
When I met her 2 weeks ago she had horrific pain, she couldn't walk, stand or sit painfree and she was unable to bend her back forward or backwards. She exhibited clear fear avoidance behaviours. She was led to believe by a healthcare practitioner that her "back will snap" if she moves it.
Sometimes what we believe is enough to create a self fulfilling prophesy. It wasn't Lauren's fault that her beliefs around movement were that it was harmful, and it is a common misconception. All of our first session was about building trust, between Lauren's subconscious and her back.
This video demonstrates what can be done if you receive the correct advice. After 6 weeks of agonizing pain, Lauren was desperate. 4 sessions later and Lauren had her first weekend of relatively painfree activity. Her home exercises are ENTIRELY MOVEMENT BASED.
I am beyond excited and proud of @laurenlamarque who has followed everything I've asked her to do to the letter, even knowing that certain movements would hurt!
Moral of the story - if someone tells you that your spine will snap (or that movement is dangerous), thank them, bid them adieu and find yourself an evidence based physiotherapist.
#discbulge #discinjury #discprolapse #lowbackpain #backpain #movementismedicine
The Beaches Sports Physio | Your local pain science and sports injury experts in #deewhy, #northernbeaches, #sydney. Promoting performance and sustainable living through movement. If you are in pain please see an expert physio by visiting choose.physio or enquire with us on 02 8964 4086. Find us at thebeachessportsphysio.com, Facebook and Instagram.
#northernbeachesphysio #northernbeacheschiro
HAMSTRING TEAR REHAB
Hammy skateboard curl - easy to set up, not so easy to achieve as @max_gordonn demonstrates.
Please go slowly with these exercises, if you're fresh into your hamstring tear rehab, this will be too advanced for you.
All hamstring exercises need to be specifically prescribed for your specific tear and ideally should mimic your sport, which for Max is athletics.
#hammytear #hamstringtear #hamstringrehab #hamstrong #skateboard
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The Beaches Sports Physio | Your local pain science and sports injury experts in #deewhy, #northernbeaches, #sydney. Promoting performance and sustainable living through movement. If you are in pain please see an expert physio by visiting choose.physio or enquire with us on 02 8964 4086. Find us at thebeachessportsphysio.com, Facebook and Instagram.
#northernbeachesphysio #northernbeacheschiro
