Articles

3 Running Tips to Help You Get Fit

Written by Shane Cassel, Exercise Physiologist at Blacktown. Article from June 2019

3 Running Tips to Help You Get Fit

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As a keen runner myself, I have taken this opportunity to summarize what I believe to be 3 key aspects of running that anyone can apply to their own health routine to assist in achieving their goals. Some are easier to apply than others, however, I will explain and give examples of how you would implement these into your routine. Enjoy!

1) Increase Gradually
There is a common method amongst runners and running coaches that increasing your total run volume by 10% each week is the best way to go about it.

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Do You Need A Scan For Your Lower Back Pain?

Written by Sandra Demian, Physiotherapist at Sylvania. Article from June 2019

Do You Need A Scan For Your Lower Back Pain?

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Many people believe when they have lower back pain that they need a scan (X-ray, CT, CAT or MRI) to find the cause but this is isn’t true. There are a few points we need to be aware of before we are quick to assume this is the next best step.

  • PAIN DOES NOT MEAN DAMAGE
    For most people, LBP isn’t clear but serious causes are very rare. More often than not, most cases will be better in approximately 4-6 weeks.
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Why back pain is prevalent in people who work a desk job

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from June 2019

Why Back Pain Is Prevalent In People Who Work A Desk Job

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Unfortunately, lower back pain is very common in the sedentary population who are required to spend >7hrs a day, 5 days a week in a chair. Majority of the time, it is about load management. What I mean by this is the lumbar spine is very much the middle point of the body and will take on loads it is not supposed if systems above or below are not playing their role. An example of this would be that the bottom muscles act as a cushion to disperse load from the lower back, now if this large group is not strong but rather lengthened and weak, the job of taking the load is the lumbar spine.

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Foot Drop and How to Manage your Condition

Written by Matthew Craig, Exercise Physiologist at Thornleigh . Article from March 2019

Foot Drop and How to Manage your Condition

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Foot drop is caused by a weakness/inability to activate the muscles on the anterior portion of an individual’s lower limb, especially the Tibialis Anterior muscles. The condition causes a weakness in the dorsiflexors of the foot which clear our foot off the ground when walking or running (i.e. pull our toes towards our shin), putting sufferers at a much higher risk of falls and injuries. Drop foot also regular causes patients to present with an abnormal gait, most commonly a high steppage gait, where the hip and knee are flexed excessively to compensate for the lack of foot clearance at the ankle joint.

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How Does Incorrect Breathing Contribute To The Neck Pain?

Written by Demi Ljilja, Exercise Physiologist at Campbelltown. Article from March 2019

How Does Incorrect Breathing Contribute To The Neck Pain?

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Incorrect breathing is not the primary or only cause of neck pain and bad posture. There are many more factors such as muscular imbalance, biomechanical alignment, muscular tightness, mobility and movement proficiency that account for and contribute to the pain to a greater extent. All these factors need to be addressed prior to primarily focusing on breathing. So what is the correct way to breathe at rest, during activity/ exercise?

The correct way is by using the diaphragm during inhalation and exhalation, called diaphragmic breathing.

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The Language of Labels

Written by Chloe Horne, Accredited Practising Dietitian at Blacktown. Article from February 2019

The Language of Labels

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Do you find grocery shopping confusing? Do you spend hours trying to decide which is the best product or feel like you need a science degree to interpret what is written on food labels? Well you are not alone. Shopping for yourself or your family can be a daunting task due to the huge amount of information presented to our brains every time we set foot inside a supermarket. So while I cant give you an honorary degree in “Food Label reading”, I thought I would share some information to help make things a little easier for you.

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Don’t know where to start with exercise?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from February 2019

Don’t Know Where To Start With Exercise?

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I often hear from people especially those starting out, that they don’t know where to start with an exercise and healthy eating regime. They often feel very overwhelmed with different choices and styles of exercise, which can leave them fence sitting for a while. In today’s modern society anyone can have access to an exercise program through the internet, magazines, newspapers or word of mouth.

I think this overwhelming choice of exercise types can have a negative impact on society as it can be used as an excuse not to do anything at all.

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Tight Hip Flexors?! Think again!

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from February 2019

Tight Hip Flexors?! Think again!

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I recently read an article which shed some light about tightness in the hip flexors (muscles that are at the front of the hip) in particular regards to pregnancy and the changes in posture that occurs.

The hip flexor muscles are responsible for flexing the hip – think of bringing your legs towards your trunk. Often pregnant women can complain of having excess tightness in their hip flexors and will spend lots of time stretching and foam rolling this area. Due to the growing baby, the abdominal muscles are stretched to accommodate this, and often the hip flexors are the backup system to create abdominal (core) and spinal stability.

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Common Causes of Lower Back Pain

Written by Sandra Demian, Physiotherapist at Sylvania. Article from February 2019

Common Causes of Lower Back Pain

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One of the most common causes of lower back pain is when we do activities that place the most postural stress on it. This is frequently brought on by sitting for a prolonged period of time in a poor position. Positions that cause your lower back to be rounded and lose that natural hollow curvature in your lower back (lordosis) is the main problem. When you reduce your lordosis for long periods of time it becomes more difficult to restore the natural curvature of the spine.

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Intellectual Disability and Exercise

Written by Li-Ling Kam (Student from The University of Sydney). Article from February 2019 

Intellectual Disability and Exercise

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What is Intellectual Disability?

Intellectual disability refers to an impairment that reduces a person’s ability to communicate, participate in activities, and learn and understand information. This impairment presents itself before adulthood and can be categorised as mild, moderate, severe or profound. This classification can indicate the severity of the impairment and one’s ability to cope independently in-home and public environments, with many utilising the assistance of a carer for daily living.

There are several types of intellectual disabilities; some of the most well known include Autism, Down Syndrome and Developmental Delay.

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