BodyThrive Physio Inverell

01/03/2022

[SHIN PAIN]

Did you know that shin pain:

- Affects up to 20% of runners

- Presents as exercise induced pain along the lower portion of the shin bone (tibia)

- May occur due to increase in loads/volume of exercise and high impact exercises

- Can be addressed with a specific rehab and strengthening program

15/02/2022

My number is now correct on this post 🤦‍♀️

If you tried to call or message Pilates and I haven't gotten back to you - that would be why! Please message or call again 😃

[REFORMER PILATES CLASSES]

⭐️ Bec will be teaching Reformer Pilates Classes at Pilates Studio Inverell starting in March.

⭐️ Maximum 6 spots available per class.

⭐️ Modifications to suit any age, level or injury.

⭐️ Health fund rebates available

⭐️ Classes running on Thursdays:

- 6.30am (Fully booked - waitlist spots available)

- 7.30am (3 spots available)

- 8.30am (1 spots available)

For more info or to book a spot contact Bec
0473 518 461
info@bodythrivephysio.com.au

14/02/2022

[4 TOP TIPS FOR MINIMISING RUNNING INJURIES]

✅ 1. Strength training: Adequate muscle strength is essential for adequate shock absorption, protecting our joints and tendons, and reducing risk of overuse injuries.

✅ 2. Cadence: Increasing cadence reduces the ground reaction forces your joints, bones and connective tissues are exposed to, in turn leading to reduced risk of injury. A cadence of 170 strides per minute or higher is recommended but will differ person to person.

✅ 3. Rest days and recovery: After exercise our muscles and tendons take up to 24-48 hours to repair and rebuild. Ensure you have scheduled rest days in between long runs to allow for this recovery to occur.

✅ 4. Gradually increase distance: Too often people increase their running distance or training load far too quickly without allowing adequate time for the body to adapt. Ideally you shouldn’t increase your running distance by greater than 10% per week.

10/02/2022

[REFORMER PILATES CLASSES]

⭐️ Bec will be teaching Reformer Pilates Classes at Pilates Studio Inverell starting in March.

⭐️ Maximum 6 spots available per class.

Classes running on Thursdays:
⭐️ 6.30am
⭐️ 7.30am
⭐️ 8.30am

For more info or to book a spot contact Bec
0473 518 641
info@bodythrivephysio.com.au

08/02/2022

[DRY NEEDLING AND ACUPUNCTURE]

⭐️ Acupuncture is the Chinese art of medicine dating back to thousands of years. It is believed that acupuncture enhances pain modulation via stimulation of the brain and spinal cord to produce natural pain relieving chemicals, such as endorphins, melatonin to promote sleep and serotonin to promote wellbeing.

⭐️ Dry needling uses acupuncture needles to restore muscle function and accelerate pain reduction by releasing tight points in muscles.

⭐️ Acupuncture and dry needling can be an effective adjunct in treating many conditions, alongside a targeted rehabilitation program. Including:
- Neck and back pain
- Shoulder injuries
- Hip and knee pain
- Elbow pain
- Muscle injuries
- Muscle or joint tightness / restriction
- Headaches

Any questions - let us know.

Online bookings available at bodythrivephysio.com.au

04/02/2022

[RUNNERS KNEE]

Patellofemoral Pain or "Runners Knee" is characterised by pain at the front of the knee that is aggravated by activities that increase patellofemoral compressive forces such as: stairs, sitting with knees bent, kneeling, running and squatting

Top tips for reducing pain include:

⭐️ Strengthen your quads and glute muscles: stronger muscles will help distribute load better. An individualised program based on your presentation is key.

⭐️ Load modification: pain is often caused by doing too much too soon. Reducing activities causing overload can help. This may include keeping pain

26/01/2022

BodyThrive is Live 🥳

💫 Now open and taking bookings 💫

Physiotherapy:
➖Injury management and treatment (neck, back, shoulder, elbow, hip, knee, ankle, running injuries, sports injuries)
➖Dry needling and acupuncture
➖Post op Physio
➖NDIS and rehab
➖Workcover
➖EPCs

Women’s Health:
🌸 Pelvic floor
🌸 Pregnancy related pains and pelvic floor issues
🌸 Postnatal assessments and rehab (pelvic floor, prolapse, incontinence, abdominal separation)
🌸 Pelvic pain
🌸 Endometriosis
🌸 Prolapse

▪️ Located in the rear offices of 46 Evans St, Inverell, NSW, 2360

Book online at bodythrivephysio.com.au

📞 0473 518 461

Email: info@bodythrivephysio.com.au

24/01/2022

[STOP STRETCHING TO TRY AND FIX YOUR ACHILLES TENDON PAIN]

Achilles Tendinopathy or tendon pain is characterised by:

🔹 Achilles tendon pain and stiffness (at the back of the ankle) that is typically worse in the mornings

🔹 Pain may ease/warm up with exercise, followed by an increase in pain when the activity is stopped or after resting

Achilles tendon problems usually stem from:
1. Lack of resiliency/toughness of a tendon & muscle or
2. Exposing our muscles/tendons to more than they’re currently able to handle

NOT from a tight or stiff muscle that needs stretching.

Stretching can also increase the compression in the tendon and worsen symptoms.

So what is the solution?
A rehabilitation program focusing on load management and strengthening/building tolerance of the muscles and tendons is key to a long term solution. An assessment to determine the best rehab exercises for you is a great starting point.

Online bookings available at https://www.bodythrivephysio.com.au/

17/01/2022

[WHAT DOES A POSTNATAL WOMENS HEALTH ASSESSMENT INVOLVE?]

Postnatal assessments can be conducted from 6 weeks postpartum and include:

🌸 A full history of your pregnancy and delivery (whether it be vaginal or c-section)

🌸 A full history of your previous pelvic floor function

🌸 A pelvic floor assessment to determine:
- Pelvic floor muscle strength and endurance
- Pelvic floor tone
- If any pelvic organ prolapse is present
- Your risk of pelvic organ prolapse

🌸 An abdominal muscle separation assessment to determine if separation is present and to what degree

🌸 A pelvic, low back and hip assessment to determine if any pain or weakness/muscle imbalances around the area is present

🌸 Setting your goals you wish to achieve including activities you would love to get back to (whether it be running, lifting weights, pilates or just being active with your kids)

Your postnatal rehabilitation plan will be individualised depending on your assessment and your goals you wish to achieve. Your postnatal program may aim to:

🌸 Improve pelvic floor muscle weakness
🌸 Rehabilitate the pelvic floor following tearing (whether it be a 1st, 2nd, 3rd or 4th degree tear)
🌸 Reduce abdominal separation and restore core strength/control
🌸 Promote recovery after a c-section (including scar management and mobility)
🌸 Address urinary incontinence, or bladder urgency and frequency
🌸 Improve sexual function, including reducing pain with in*******se
🌸 Address bowel incontinence
Improve pelvic, low back and hip stability and strength
🌸 Address postnatal pain
🌸 Speed up your recovery and help you return exercise

Remember it's never too late to have a postnatal assessment even if it's been years since giving birth!

Any questions - let us know!

Online bookings available at www.bodythrivephysio.com.au

03/01/2022

💫 Very excited to announce BodyThrive Physiotherapy Inverell opening 31st of January 2022 💫

Physiotherapy:
➖Injury management and treatment (neck, back, shoulder, elbow, hip, knee, ankle, running injuries, sports injuries)
➖Dry needling and acupuncture
➖Post op Physio
➖NDIS and rehab

Women’s Health:
🌸 Pelvic floor
🌸 Pregnancy related pains and pelvic floor issues
🌸 Postnatal assessments and rehab (pelvic floor, prolapse, incontinence, abdominal separation)
🌸 Pelvic pain
🌸 Endometriosis
🌸 Prolapse

▪️ Located in the rear offices of 46 Evans St, Inverell, NSW, 2360

Book online at bodythrivephysio.com.au

📞 0473 518 461

Email: info@bodythrivephysio.com.au

02/01/2022

[EXERCISE GUIDELINES DURING PREGNANCY]

Often women are reluctant to exercise during pregnancy because they are very unsure what they should and shouldn't be doing and what is safe.

Exercise during pregnancy is extremely important, and is beneficial for both mum and bub.

How active should I be?

During your pregnancy aim to:

✅ Be active on most, if not all, days of the week

✅ Do 30 to 60 minutes of moderate intensity activity or 15 to 30 minutes of vigorous intensity activity most days (ie brisk walking, cycling, swimming, dancing,
and exercise classes)

✅ Do muscle strengthening activities at least 2 days each week (such as light resistance training or bodyweight exercises.)

✅ Break up long periods of sitting and standing still

✅ Do pelvic floor exercises.

Your Physiotherapist can assist in setting a program for, prescribing safe strength training exercises and providing you with a specific pregnancy pelvic floor program.

02/01/2022

[DID YOU KNOW]

21/12/2021

21/12/2021