Exercise Techniques

Patellofemoral Pain

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from October 2018

Patellofemoral Pain

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Do you experience knee pain in the front of your knee but don’t know why? You may be experiencing what’s called patellofemoral pain syndrome. This condition is multifactorial but can be treated with appropriately prescribed exercise.

In PTFP, the patella may be the main issue whereby it is not in the correct position it should be, leading to pain being felt in the kneecap region. The patella itself may be tilted, shifted or hypermobile. A potential reason for this can be due to a muscle imbalance between two quadriceps muscles sitting either side of the patella – the vastus medialis and vastus lateralis.

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Weight management and physical health: The role of exercise in tipping energy balance in your favour

Written by George Li, Student at the University of Sydney. Article from October 2018

Weight Management and Physical health: The Role of Exercise in Tipping Energy Balance in your Favour

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What is energy balance?

Energy balance is the balance between the food you eat with your daily physical activity plus the energy your body uses to function at rest (resting metabolic rate aka RMR) as well as the energy your body uses to process the food you eat (thermic effect of food aka TEF). Daily physical activity includes your regular activities including walking to and from transport, gardening, cooking, cleaning etc., as well as exercise.

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The Pilates Reformer

Written by Dean Katselas, Exercise Physiologist at Campbelltown. Article from August 2018

The Pilates Reformer

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Did you know all our studios use a Pilates reformer and Pilates exercises in all their programming?

There is no doubt you have seen or used the great, big, spring-loaded Pilates reformers in each of our clinics at some time during your training at Optimum. This extremely versatile machine allows you to perform a variety of different exercises laying down, sitting, kneeling and standing. It incorporates pushing, pulling and twisting of upper and lower limbs and core. In other words on the reformer, you can train many parts of the body in many different ways all on the one machine.

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Quality vs Quantity?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from July 2018

Quality vs Quantity?

Personal trainer helping African American senior at gym

Recently, I read a great article describing the importance of different intensities of training and why it is possible to still achieve progress without having to push yourself to the limits every time you exercise. Over the last few years, I have noticed a big trend in high-intensity exercise classes or groups that promise reducing body fat, losing and gaining weight over what seems to be very short time periods. I began to wonder how do people who have not exercised formally partake in these high-intensity exercise classes without risk of injury?

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Hydrotherapy and Joint Pain

Written by Michael Zajc, Exercise Physiologist at Croydon Park. Article from July 2018

Hydrotherapy & Joint Pain

Croydon Park's Hydrotherapy Pool

Every day, Exercise Physiologists educate people about the benefits of exercise for joint pathologies and pain. In some cases, hearing the benefits and expected outcomes isn’t merely enough to motivate people to stick to a plan that improves their symptoms and health. Often the case, when a client hears from a fellow client experiencing similar symptoms about the benefits achieved from regular exercise, it increases their own motivation to improve their health.

Here at Croydon Park, we have the luxury of having a hydrotherapy pool within the clinic.

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The Great Glute Max & Lower Back Pain

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2018.

The Great Glute Max & Lower Back Pain

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Lower Back Pain

I often hear lower back pain (LBP) being a common and repetitive problem reported by many that walk through the clinic doors. LBP has been well documented clinically as a cause of high pain levels and function loss. A major joint of the lower back is the sacroiliac joint (SIJ). This joint, if compromised, can result in debilitating pain for many humans today who lead either sedentary or active lifestyles. During weight-bearing activities, the SIJ provides the link between the trunk and lower limbs for ground reaction forces.

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Walking and Posterior Chain Weakness

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from June 2018

Walking And Posterior Chain Weakness

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Many of the people who experience non-specific lower back pain often mention that walking is an aggravating activity for their lower back. When lower back pain occurs after walking for short periods it is important to assess why this pain is occurring, what muscles are weak, and how this relates to the gait cycle.

What is the Gait Cycle?

The different phases of walking are referred to as the gait cycle. Typically, the gait cycle is broken down into two phases, the stance phase and the swing phase.

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How To Train Your Core Functionally & Effectively

Written by Gabriel Pisanu, Studio Manager at Croydon Park. Article from June 2018

How To Train Your Core Functionally & Effectively

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At Optimum, we consider the core pretty much anything that attaches to your pelvis. That is a large plethora of muscles ranging from your Rectus Abdominis (6-pack) to your hamstrings.  I quite often see people in commercial gyms performing exercises such as planks, crunches and sit-ups to train the “core”. These are not always the best way to attain the greatest functional benefit from this crucial network of muscles which have the role of stabilising the spine, maintaining posture, improving performance and reducing the risk of injury.

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What Is Pilates and Is It Good For Me?

Written by Sarah Hillman, Studio Manager at Sylvania. Article from April 2015

What Is Pilates and Is It Good For Me?

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To be able to understand the benefits of Pilates you must first look at what Pilates is and what is was originally designed for.  Pilates is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates was formed by Joe during the First World War with the intention to improve the rehabilitation program for casualties. During this period, Pilates was designed to aid injured soldiers in regaining their health by strengthening, stretching, and stabilising key muscles. 

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Exercising With Sore Knees

Written by Adam Shepherd, Exercise Physiologist at Croydon Park. Article from May 2018

Exercising With Sore Knees

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At some stage, we have all suffered from sore knees. It is an extremely common musculoskeletal issue that plagues a lot of patients that I see. It can stem from various issues such as:

  • Increased levels of physical activity.
  • Malalignment of the patella as it moves through the femoral groove.
  • Quadriceps muscle imbalance.
  • Tight anatomical structures, e.g. retinaculum or iliotibial band.

Having sore knees can be a killer when it comes to exercise as naturally we tend to avoid exercises that are uncomfortable or painful.

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