Archive for November, 2015

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Keep Your Body Moving This “Movember”

Movember The best way to ensure Physical and mental health is to be active. “Research says that if you have prostate cancer, you can actually extend your life expectancy by up to 60% by exercising. Ways to get moving, little moves can make a big difference when it comes to your body and mind’s health. Get moving one day at a time (one for each day of the week as seen on APA facebook)   Going out for lunch? Cut the lunch short and finish the ... Read more

November Newsletter – Hydrotherapy

This months issue: Hydrotherapy With the benefits of joint stability and range of motion, addressing balance, core, and a light cardiovascular workout, Hydrotherapy is an excellent exercise and highly effective way to stretch and strengthen your body without over straining muscles or stressing your joints. Performed in an indoor heated pool with light equipment, hydrotherapy makes for an excellent rehabilitation pathway. It can also provide an effective fitness regime for the later part of your life. Combining Hydrotherapy and a regular walking program will ... Read more

Benefits of Pilates

The Pilates exercise method was developed in the 20th century by Joseph Pilates. Today Pilates is practiced worldwide by people of all ages and from all walks of life. As of the many benefits people use this method to help recover from injuries or musculoskeletal conditions and for proactive health reasons. There are many health benefits of Pilates and below we have listed the top ten benefits;   Here are the Top 10 Health Benefits of Pilates: Improves flexibility. Doing stretches and exercises on the reformer ... Read more

Hydrotherapy Exercise Class

What is Hydrotherapy? Hydrotherapy is a specific physiotherapist led treatment and exercise class in a heated pool. The heat encouraged stiff joints and tight muscles to relax while the buoyancy of the water takes the load off your joints, therefore allowing you to exercise without pain. The class includes upper and lower body strengthening, cardiovascular exercise, and balance training. There are generally no more than 10 people per class. This ensures the physiotherapist can focus on the needs of each individual. How do I book into ... Read more

Lower Limb Biomechanics

Lower Limb Biomechanics There are several conditions around the knee and shin which are related to lower limb biomechanics: Anterior Knee pain Overpronation/flat feet causes the arch to drop and the knee to rotate inwards. This puts abnormal forces through the patella (kneecap) and causes irritation and inflammation at the surface. As a result of long term pain, the quadriceps muscles may waste, producing further irritation and altered biomechanics. Iliotibial band syndrome Pain on the outside of the knee, caused by abnormal friction and rubbing of ... Read more

Quadricep Strengthening Exercises

My Top 2 Quad Strengthening Exercises Quadriceps strengthening is vital to restore normal muscle tone following an injury and assist in supporting the loads transferred through the knee during impact activity. Here are my top 2 quad strengthening exercises. Do ten repetitions of each exercise, on both legs. Static Quad Start on unaffected leg. Pull the toes up towards your shin, push your knee into the bed to tighten the quad muscles. This should cause your heel to slightly lift off the bed. Hold for 7 seconds. ... Read more

Achilles Tendinopathy and Physiotherapy

What is Achilles Tendinopathy? Achilles tendinopathy is overuse of the Achilles tendon, either at the mid-portion or the lower insertional area. Symptoms are often worse first thing in the morning and ease with activity. It is often a chronic injury as people classically continue with activity or sport because the pain eases with movement. Why do I have it? Poor biomechanics (pronating or flat feet put abnormal loading through the Achilles tendon. Calf weakness Stiffness at the ankle joints Footwear with little/no support Increased loading (increased training frequency or ... Read more