Understanding Muscle Tightness

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from December 2016.

Why do muscles become tight?

muscle tightness

Muscles can become tight through repetitive movements, or a sedentary lifestyle, leading to local tissue dehydration and altered neuromuscular function. The central nervous system increases muscle tone due to a perceived need for protection. An increase in muscle tone causes the body to deposit more collagen around the myofascia, which can further increase muscle tightness. Understanding the origin of the tightness will determine the treatment method needed.

Stretching vs Foam Rolling

Depending on whether you have tightness through a heightened neuromuscular facilitation or through build of adhesions around the myofascia will determine whether stretching or foam rolling is necessary.

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Hydrotherapy: How can it help you?

Written by Dean Katselas, Exercise Physiologist at Campbelltown. Article from December 2016.

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How can Hydrotherapy help you?

Five of our clinics including Campbelltown, Blacktown, Werrington, Goulburn and Hobart have their own hydrotherapy pools. Our other studios have access to pools to perform hydrotherapy. Hydrotherapy plays a large part in the rehabilitation process, and is highly beneficial for a wide array of injuries and conditions. Research has shown that hydrotherapy assists in the management of arthritis, post operative rehabilitation, chronic lower back or neck pain, falls prevention, joint injuries and weight loss management. But why is hydrotherapy so beneficial?


The Benefits…

Exercising in a water based environment is often overlooked.

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What is Dry Needling or Acupuncture?

Written by Michael Adams, Physiotherapist. Article from September 2016.

Woman getting an acupuncture treatment in a spa

Do you have persistently tight muscles? Do you feel that you have knots in your muscles? Have you been stressed out recently or been suffering from headaches? Do you feel you would feel much better if you could just relax more? If you said yes to any of these questions, then you could potentially benefit from dry needling treatment. But what is dry needling? What effect does it have? And last but not least: Is it safe?

Dry needling is similar but not identical to acupuncture. Dry needling involves the insertion of very fine needles into focal, tender and taut bands of muscle known as trigger points.… Read the rest

Stretching Is The Most Underrated Part Of Fitness

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from September 2016.

Young woman is practicing yoga at mountain lake

I personally believe one of the most underrated aspects of health and fitness, that we all overlook is stretching. Stretching regularly is equally as important to long term health as physical activity and nutrition. Ensuring that our bodies are able to move freely and without restriction, not only allows us to live day to day unimpeded, but also allows us to get the most out of our exercise.

Stretching allows us to improve our joint range of motion (ROM) otherwise referred to as ‘mobility.’ A lack of mobility can lead to overuse injuries, impingement and overall postural imbalances.… Read the rest

Cancer and Exercise: Opening the Door to Prevention, Management and Long-term Recovery

Article by Tim Roberts, Exercise Physiologist at Campbelltown. Article from May 2016.

Cancer and Exercise

In Australia today 63% of the population are considered overweight, with the rates of Obesity continuing to increase across all populations at an alarming rate.  Falling outside of healthy weight ranges increases your risk of developing numerous cancers as well many countless cardiovascular, Musculoskeletal and Metabolic diseases.

Research has demonstrated a link between weight-loss and a decreased risk of several cancers including breast cancer after menopause. It is this link between obesity and cancer which allows exercise to have a preventative measure on various cancers.

Cancer patients have been advised to rest, take it easy and minimise physical exertion in previous decades and at times is still the case today. … Read the rest

Reclaiming your Mobility Back

Written by Tess Hawkins, Exercise Physiologist at Homebush. Article from July 2016.

Senior couple on country bike rideDo you want to move more freely and easily? I can almost guarantee that you answered yes. Do you perform mobility exercises on a daily basis? The answer to this question should be just as definite as the first, but it’s likely that it isn’t. How can you expect to improve your mobility without performing mobility exercises regularly? The short answer is that you can’t! This means that you need to make a conscious change to your daily routine in order to see improvement. You might notice that I used the word daily, that isn’t a mistake.… Read the rest

Could your Heel Pain be Plantar Fasciitis?

Written by Tom Foster, Physiotherapist at NSW North Coast. Article from July 2016.

Could your Heel Pain be Plantar Fasciitis 1

Plantar Fasciitis

Is your heel pain making you crawl out of bed in the morning? Have you purchased new shoes recently? Have you recently increased your running distance, or increased the amount of hills in your training? Perhaps you started running along the beach?

In the arch of the foot we have a broad, fibrous connective tissue that spans from the base of heel bone (calcaneus) and inserts into the toes, called the plantar fascia.

Subsequently, the fascia has a functional role in the arch to provide support when standing still, and dynamic shock absorption when running.… Read the rest

How Releasing the Sub-scapularis can Free you from Shoulder Pain

Written by Sarah Hillman, Director at Sylvania. Article from July 2016.

The Sub-scapularisThe subscapularis is one of the four muscles of the rotator cuff that together have a role of keeping the head of the humerus within the glenoid cavity. The subscapularis is actually the largest and most powerful of the 4 rotator cuff muscles (Keating JF, JBJB, BR. 1993).

This muscle originates on the subscapular fossa of the scapula and inserts onto the lesser tuberosity of the humerus, which creates movement at the shoulder and more specifically the gleno-humeral joint into internal rotation and horizontal adduction.
The tightness of the subscapularis is often the culprit of limited external rotation and commonly results in shoulder impingement.… Read the rest

Preventing Falls in the Elderly

Written by Gabriel Pisanu, Exercise Physiologist at Homebush. Article from July 2016.

Preventing Falls in the ElderlyOver the past few weeks, I have had a long think about how I can make my programs more variable and challenging for the senior clients I work with, while still using evidence based practices. The focus of a more senior client’s exercise program should consist of general strengthening, balance and proprioception to assist with the prevention of falls. I came across a great research paper last week. This helped me question that in the event of a fall, what other factors can be addressed, to reduce the risk of injury, should a fall actually occur?… Read the rest

Upper Cross Syndrome

Article by Dean Katselas, Exercise Physiologist at Campbelltown. Article from May 2016.

Upper Cross SyndromeWhat is Upper Cross Syndrome (UCS)?

Although you may not have heard of UCS, chances are that you may already have it to some degree. It is most commonly seen in the elderly, office workers and athletes and is one of the most common postural conditions in young and old. There are two main characteristics of UCS. Put simply, it is the weakening and lengthening of the upper back and posterior neck muscles and the shortening of the chest and anterior neck muscles. UCS is commonly caused by one or more of the following factors sustained over a long period of time: (a) Prolonged periods of sitting at a desk which is often seen in office workers; (b) Exercising with a poor technique; or (c) Imbalanced training which is often seen in bodybuilders, who only train their pectorals and rarely their upper posterior muscles.… Read the rest