Conditioning for Life: How Exercise Physiology Enhances Long-Term Well-Being

In today's blog post by Lily Beechey, we will be delving into the realm of health and wellness, exploring how the guidance of an Exercise Physiologist becomes a beacon towards long-term well-being. Beyond the realms of conventional fitness, these professionals delve into the intricate science of the body in motion, crafting personalised journeys that extend far beyond the confines of a single workout. Let's unravel how the expertise of an exercise physiologist becomes a cornerstone for a lifetime of holistic health. 

The Exercise Physiologist Advantage 

Tailored Wellness Plans: 

An Exercise Physiologist isn't just a fitness instructor; they are navigators of wellness. Through comprehensive assessments and an in-depth understanding of your physiology, Exercise Physiologists design individualised wellness plans that align with your unique needs, goals and health considerations. 

Continuous Monitoring and Adjustment: 

Unlike generic workout programs, Exercise Physiologists provide ongoing support. Regular assessments and adjustments to your fitness plan ensure that it evolves with you, adapting to changes in your health, lifestyle and fitness levels. 

Educational Empowerment: 

One of the unique strengths of Exercise Physiologists lies in their commitment to education. By imparting knowledge about the intricacies of exercise and its impact on the body, they empower individuals to make informed decisions about their health, fostering a sense of ownership over their well-being. 

Unlocking the Benefits of Exercise Physiology 

Sustainable Fitness Habits: 

Guided by an Exercise Physiologist, individuals cultivate sustainable fitness habits that transcend short-term goals. This shift from sporadic workouts to a consistent, tailored routine lays the groundwork for a lifelong commitment to health. 

Injury Prevention and Resilience: 

Exercise physiologists specialise in injury prevention. By identifying and addressing imbalances, weaknesses and potential risk factors, they guide clients in building resilience, ensuring a future free from the setbacks of injuries. 

Optimising Aging Processes: 

Collaborating with an Exercise Physiologist facilitates the optimisation of the aging process. Tailored exercise plans support cognitive function, maintain bone density and enhance cardiovascular health, enabling individuals to age with vitality and grace. 

Chronic Disease Management: 

For those managing chronic conditions, Exercise Physiology becomes a crucial ally. Integrating exercise into the treatment plan, under the guidance of a professional, enhances overall health and contributes to the effective management of various chronic diseases. 

Enhanced Mental Well-Being: 

Exercise is a powerful tool for mental well-being and exercise physiologists understand this connection deeply. Beyond the physical benefits, their guidance promotes mental resilience, stress reduction and a positive mindset that extends well beyond the confines of a workout session. 

Your Journey to Lifelong Well-Being 

Embracing the expertise of an exercise physiologist marks the beginning of a transformative journey towards lifelong well-being. Beyond the initial sessions, beyond the sweat and exertion, lies a future where health is not just a goal but a sustained reality. 

Are you ready to embark on a personalised wellness journey? If you seek expertise and guidance tailored to your unique needs, then you're in the right place. Exercise Physiologist Lily Beechey will be offering her services at Reload Physio starting from early January 2024. Whether you're aiming to manage chronic conditions, prevent injuries, optimise your fitness, or simply enhance your overall well-being, Lily is here to guide you. 

Prioritize your recovery: The power of sleep

Sleep and sleep hygiene play a crucial role in the management of injuries and the overall process of recovery. In this blog post we will investigate key reasons as to why sleep is important in injury management and recovery, as well as how good sleep hygiene practices can enhance these processes: 

1. Tissue Repair and Growth: During deep sleep, the body releases growth hormone, which is essential for repairing and rebuilding tissues, including muscles, tendons, and ligaments. This is critical for the healing process after an injury. 

2. Inflammation Reduction: Adequate sleep helps regulate the body's inflammatory response. Chronic inflammation can delay healing and exacerbate pain, so reducing inflammation through sleep is beneficial for recovery. 

3. Immune Function: Sleep is closely linked to immune function. A well-rested immune system is better equipped to fight off infections and assist in the healing process, especially if an injury increases the risk of infection. 

4. Pain Management: Sleep is a natural painkiller. It can reduce pain perception and improve the body's ability to tolerate discomfort. This can be particularly helpful for individuals recovering from surgeries or dealing with chronic pain due to injuries. 

5. Mental Health and Coping:

   Coping with an injury can be mentally taxing. Sleep plays a vital role in emotional regulation and can help individuals manage stress, anxiety, and depression, which are common emotional responses to injuries.

6. Memory Consolidation:

   Sleep is essential for consolidating memories and learning. This can be valuable for patients who are undergoing rehabilitation and need to retain and apply new information about their injury, treatment plan, and exercises. 

7. Energy and Physical Performance: Adequate sleep is necessary to restore energy levels and support physical performance. Individuals recovering from injuries may require extra energy to facilitate rehabilitation exercises and mobility. 

 To optimise the benefits of sleep for injury management and recovery, it's important to practice good sleep hygiene: 

Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. 

Create a Comfortable Sleep Environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature. Invest in a good mattress and pillows. 

Limit Stimulants: Avoid caffeine in the hours leading up to bedtime. 

Technology Use: Reduce screen time before bed, as the blue light emitted by phones and computers can interfere with sleep. 

Physical Activity: Regular exercise can promote better sleep but avoid vigorous exercise close to bedtime.

Limit Food and Alcohol: Avoid large meals and alcohol before bedtime, as they can disrupt sleep.

Relaxation Techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and promote better sleep. 

Limit Naps: If you need to nap, keep them short (20-30 minutes) and earlier in the day to avoid interfering with nigh time sleep. 

In summary, sleep is a critical component of injury management and recovery. It aids in tissue repair, inflammation reduction, immune function, pain management, mental health, and overall well-being. By practicing good sleep hygiene, individuals can maximize the benefits of sleep during their recovery process. 

Smart Off-Season Training: A Game-Changer for Injury Prevention during the Season Elevate Your Performance, Safeguard Your Season!

Greetings, Athletes and Sports Enthusiasts!

Welcome to another edition of our newsletter, where we're about to delve into a topic that could be the key to taking your game to the next level: the importance of strength training in the off-season to reduce injuries during the season. Whether you're a professional athlete or a dedicated sports enthusiast, understanding the role of off-season strength training in keeping you injury-free during the grind of the season is absolutely crucial. So, let's lace up our knowledge sneakers and explore why hitting the gym during the off-season is a strategy you can't afford to ignore!

1. Laying the Foundation for Resilience:

Picture your body as the ultimate athletic machine. Just as you'd tune up your car before a long journey, your body requires preparation before the demands of the sports season hit full throttle. Off-season strength training is your toolkit for building a robust foundation. By focusing on exercises that target muscle imbalances, flexibility, and core stability, you're setting the stage for optimal performance and injury prevention.

2. Addressing the Weak Links:

We're only as strong as our weakest link, and the same holds true for our bodies. Often, injuries occur when one area of the body is disproportionately weaker than the rest. Off-season training allows you to address these vulnerabilities head-on. By targeting muscles and movements specific to your sport, you're improving overall biomechanics and reducing the risk of overuse injuries that can plague your season.

• 3. Balancing the Load:

  In-season practices and games are intense. They place high demands on certain muscle groups, leading to imbalances and overuse injuries. Off-season strength training gives you the opportunity to restore balance by working on opposing muscle groups and performing functional exercises that mimic the demands of your sport. This balance is your armour against injuries caused by muscular imbalances.

4. Enhancing Proprioception and Kinaesthetic Awareness:

Off-season training isn't just about lifting heavy weights. It's about enhancing your body's awareness and responsiveness. Incorporating exercises that challenge balance, coordination, and proprioception—such as stability ball exercises and single-leg movements—improves your body's ability to react effectively during the unpredictable moments of your sport, reducing the risk of awkward falls and sudden injuries.

5. Active Recovery and Injury Rehabilitation:

Injuries are often the result of accumulated stress on the body. The off-season provides a golden opportunity for active recovery and targeted injury rehabilitation. Engaging in strength training with lighter loads and focusing on controlled movements helps in rehabilitating minor injuries and ensuring that your body enters the season in top form.

6. Mental Resilience:

Physical training isn't just about the body; it's also about the mind. The discipline and commitment you demonstrate during the off-season translate into mental toughness during the season. Knowing that you've put in the effort to prevent injuries through intelligent training boosts your confidence and allows you to focus on the game itself. Off-season strength training isn't a detour; it's a direct path to peak performance and injury resilience. Think of it as an investment in your body's longevity and your sports journey's success. Remember, consult with a qualified physiotherapist to design a program tailored to your sport and individual needs. Here's to a season marked by strength, resilience, and triumph!

Wishing you a successful and injury-free journey, from the team at Reload Physio.

Gabbett, T. J. (2016). "The training—injury prevention paradox: Should athletes be training smarter and harder?" British Journal of Sports Medicine, 50(5), 273-280.

1. Hägglund, M., & Ekstrand, J. (2009). "A prospective study of injury incidence and injury patterns in a men's professional football league." European Journal of Sports Science, 9(4), 269-275.

2. Myer, G. D., Faigenbaum, A. D., Chu, D. A., Falkel, J., & Ford, K. R. (2011). "Rationale and clinical techniques for anterior cruciate ligament injury prevention among female athletes." Journal of Athletic Training, 46(4), 471-475.

3. Hewett, T. E., Myer, G. D., Ford, K. R., Heidt Jr, R. S., Colosimo, A. J., McLean, S. G., ... & Succop, P. (2005). "Biomechanical measures of neuromuscular control and valgus loading of the knee predict anterior cruciate ligament injury risk in female athletes: a prospective study." The American Journal of Sports Medicine, 33(4), 492-501.

4. Sugimoto, D., Myer, G. D., Bush, H. M., & Hewett, T. E. (2015). "Effects of compliance on trunk and hip integrative neuromuscular training on hip abductor strength in female athletes." Journal of Strength and Conditioning Research, 29(9), 2397-2406.

5. Silvers-Granelli, H. J., Bizzini, M., Arundale, A., Mandelbaum, B. R., & Snyder-Mackler, L. (2017). "Does the FIFA 11+ injury prevention program reduce the incidence of ACL injury in male soccer players?" Clinical Orthopaedics and Related Research, 475(10), 2447-2455.

6. Anderson, L., Triplett-McBride, T., Foster, C., & Doberstein, S. (2003). "Impact of training patterns on incidence of illness and injury during a women's collegiate basketball season." The Journal of Strength & Conditioning Research, 17(4), 734-738.

7. Faigenbaum, A. D., Farrell, A., Fabiano, M., Radler, T., Naclerio, F., Ratamess, N. A., ... & Kang, J. (2011). "Effects of integrative neuromuscular training on fitness performance in children." Pediatric Exercise Science, 23(4), 573-584

Dynamic vs. Static Warm-Ups: Which is Best Before You Exercise?

Before diving into any physical activity, warming up your body is essential to prepare your muscles, joints, and cardiovascular system for the upcoming challenge. Warm-ups can help reduce the risk of injury, enhance your performance and improve your workout effectiveness.

When it comes to warming up, there are two primary approaches: dynamic and static warm-ups. In this blog post, we will explore the differences between these two methods and help you determine which one is best suited for you!

Let’s start with Dynamic Warm Ups Dynamic warm-ups involve performing movements that mimic the exercises you'll be doing during activity. These movements are done in a controlled manner and gradually increase in intensity to raise your body temperature and stimulate your muscles. Dynamic warm-ups typically involve active stretching, mobility exercises, and light aerobic activities. Here are a few of the key benefits they provide:

• Firstly, they improve your joint range of motion! Dynamic movements take your joints and muscles through a full range of motion, promoting flexibility and mobility. This can be particularly beneficial for activities that require a wide range of motion, such as gymnastic sports, weightlifting, or high-intensity interval training (HIIT).

• Secondly, Dynamic Warm Ups enhance Blood Flow: The active nature of dynamic warm-ups increases blood circulation, delivering oxygen and nutrients to your muscles. This helps to optimize muscle performance and reduce the risk of injury.

• Thirdly, they help with your pre-exercise Mental Preparation. Dynamic warm-ups engage your mind and they can help you focus, improve coordination, and enhance neuromuscular activation. They provide a good way to listen to some music and get in the zone!

In contrast to dynamic warm-ups, static warm-ups involve holding a stretch or stationary position for a prolonged period, typically around 20-30 seconds. Static stretches target specific muscle groups and aim to improve flexibility and soothe “tight” areas. While static warm-ups might not be as effective for every type of workout, they can still offer some of the following benefits:

• They increase your flexibility. Static stretches allow your joints to tolerate greater ranges of motion and therefore improve their overall flexibility. This can be advantageous for activities that require a greater range of motion, such as yoga, Pilates, or martial arts. They can be used after exercise as a good way to prevent delayed onset muscle soreness.

• Choosing the Right Warm-Up The decision to opt for a dynamic or static warm-up depends on various factors, including the type of exercise, your fitness goals, and personal preferences. If we had to choose one, we mostly advocate for more of a dynamic warm up approach, since the benefits are suited to various activities, whereas static stretching is more for sports and exercise where you require greater ranges of motion.

So with that out of the way, here are a few guidelines to consider when selecting your warm-up:

1. Dynamic Warm-Ups: Best for activities involving explosive movements, sports, or high-intensity exercises. - Ideal for improving range of motion, agility, and overall performance. - Recommended before cardio-based workouts, strength training, or plyometric exercises.

2. Static Warm-Ups: Suitable for activities that require increased flexibility and muscle relaxation. - Ideal for low-intensity workouts, yoga, or activities focused on balance and control. - Can be used as a cool-down method post-workout.

Concluding thoughts: In the dynamic vs. static warm-up debate, there isn't a one-size-fits-all answer. The best approach depends on your specific workout routine, personal goals, and preferences.

Ultimately, the most effective warm-up is one that you enjoy and that adequately prepares your body for the demands of the activity you’re about to do. Listen to your body and try experimenting with different warm-up techniques over the next few weeks and see which type you like!

Ergonomic Tips and Exercises for Preventing Workplace Injuries

In today's fast-paced work environment, preventing workplace injuries is crucial for both productivity and employee well-being. By implementing ergonomic practices and incorporating targeted exercises, employers can create a safer and healthier work environment. In this blog post, we will explore essential ergonomic tips and exercises to prevent common workplace injuries.

Set Up an Ergonomic Workstation: Create an ergonomic workstation to reduce the risk of injuries:
• Choose an adjustable chair that supports the spine's natural curve and allows feet to rest flat on the floor.
• Ensure the desk height is at elbow level, allowing for a 90-degree angle at the arms.
• Position the monitor at eye level, about an arm's length away.
• Keep the keyboard and mouse at a comfortable distance, allowing for relaxed arms. 

Take Regular Breaks and Stretch:
• Combat the negative effects of prolonged sitting with regular breaks and stretching:
• Perform neck stretches by gently tilting the head left and right, bringing the ear toward the shoulder.
• Roll the shoulders forward and backward in circular motions to relieve tension.
• Stretch the wrists and fingers by applying gentle pressure and performing circles and finger stretches.

Maintain Proper Posture: Maintain good posture throughout the workday to prevent back pain and strain:
• Sit up straight with relaxed shoulders aligned with the hips.
• Support the lower back with a lumbar roll or cushion. ➢ Avoid slouching or hunching forward while working.

Encourage Physical Activity: Promote physical activity outside the workplace to enhance overall health and reduce the risk of injuries:
• Encourage walking, stretching, or exercise classes during breaks or outside of work hours.
• Engaging in regular physical activity strengthens muscles, improves flexibility, and reduces the likelihood of injuries.

If you or your employees experience workplace injuries or needs professional guidance, Reload Physio is here to help. Our experienced team of physiotherapists specialises in treating and preventing workplace-related injuries. With our expertise in ergonomic assessment and personalized exercise programs, we can assist in optimizing workplace ergonomics and developing strategies to prevent injuries.

Concussions 🧠- A Physio Perspective

Concussion. It is in the news, we know it is bad but what is it? We know that it causes people to have a mandatory 2 weeks off sport but why?   

According to the Berlin Consensus statement on concussion in 2017, they describe it as: “A traumatic brain injury induced by biomechanical forces”.   

The truth about concussion is that even though it can't be seen it is a real injury. It is actually a metabolic and physiological change in the brain's chemistry. Initially after a concussion injury, the synapses in your brain fire off in this electrical storm and then have a sudden decrease in energy. The problem is when we don't give our brain the time to heal itself and return to metabolic homeostasis. This can be the cause of symptoms such as fatigue, headache and some of the others listed in the list above.  

The Berlin statement reported that if any of the following are experienced after a knock to the head or enough force applied to any other area of the body a concussion can be suspected:  

• Symptoms: somatic (e.g. headache), cognitive (e.g., feeling like in a fog) and/or emotional symptoms (e.g. lability)  

• Physical signs (e.g., loss of consciousness, amnesia, neurological deficit)  

• Balance impairment (e.g. gait unsteadiness)  

• Behavioural changes (e.g. irritability)  

• Cognitive impairment (e.g. slowed reaction times)  

• Sleep/wake disturbance (e.g. somnolence, drowsiness)

 Seeing your medical or healthcare professional is an important step if you suspect you or a family member might have a concussion. Often waiting until you have been symptom free for 24 hours means you are ready to progress and gradually participate in more activities. Giving your brain time to heal and a gradual return to work or sport is often recommended to get you back to your full potential.  

 Sometimes symptoms can linger for longer. If symptoms persist for more than 3 weeks, it can often be called PCS or Persistent Concussion Syndrome. Treatment for PCS often involves input from a multidisciplinary group. However, a Physiotherapist's role in concussion often includes:  

• An individualised symptom-limited aerobic exercise programme in patients with persistent post-concussive symptoms associated with autonomic instability or physical deconditioning. 

• A targeted physical therapy programme in patients with cervical spine or vestibular dysfunction, and  

• A collaborative approach including cognitive behavioural therapy to deal with any persistent mood or behavioural issues. 

So, if you or someone you know isn't sure if you have a concussion and you are experiencing one of the above symptoms, chances are you have a concussion and should see a health professional with specialised training in management of concussions, so you can get back to what you love quicker!  

At Reload Physio, Olivia N is experienced in the Physiotherapy Management of Concussions. Olivia can help you get back to what you love as soon as possible.

McCrory P, Meeuwisse; W, Dvorak J, et al. Consensus statement on concussion in sport—the 5th international conference on concussion in sport held in Berlin, October 2016 British Journal of Sports Medicine 2017; 51:838-847. 

GLA:D - A Better Alternative for Hip and Knee Arthritis

Osteoarthritis of the hip and knee is one of Australia’s leading causes of physical pain and functional limitations. It may start of as a niggle, and if you’re one of the fortunate ones it can stay that way. In others it can become a debilitating condition, keeping you from people and things that you love. A common perception is that a joint replacement is the end result. But what if I told you that there’s a proven alternative? Where should you go when the aches and pains start calling?

“If something hurts, it is causing damage right?” Wrong.

“I’ve been told it’s bone-on-bone… that can’t be good can it?” That’s a common misunderstanding.

“Is surgery my only hope now?” No.

One of the biggest issues facing sufferers of osteoarthritis (OA) is the confusion about what it is, and how to best manage it. There’s conflicting information everywhere, on the internet, TV shows, drug companies, well-intended health care professionals, and old wives’ tales that dominate the schooling around OA. Physiotherapists, doctors and researchers have a BIG job on their hands to help re-educate the public on the best management of OA.

Osteoarthritis is a type of arthritis that affects a joint including the bones, cartilage, ligaments and surrounding muscles. It is often described as a wear and tear issue but is better described as a joint that is ‘working overtime’ trying to repair itself compared to others.

The GLA:D Research (Good Life with Osteoarthritis in Denmark) found that medication, rest, massage, and surgery were NOT the first line treatment methods for hip and knee OA.

Mind blown.

The best results shown to treat hip and knee arthritis as a first line defence goes like this:

• Functional strengthening – targeting key muscle groups at the right dosage for every person.

• Education – about arthritis, it’s symptoms and best management (you’re currently reading a big chunk of it, winning).

• Weight loss – even losing a little can make a big difference. We are here to support you.

What do you mean by functional strengthening?

No, it does not mean getting bigger biceps, or tree trunks for thighs.

Functional strengthening targets essential muscles in a way that mimics daily activities or tasks. For example, getting up off a chair, and walking up and down stairs. Even doing some time on a stationary bike can be helpful to build cardiovascular fitness, and build strength that benefit arthritic hips and knees.

View fullsize

It helps to improve your ability to control movements to lead a healthy active life. Often, due to pain or stiffness moving well can be lost, making symptoms worse than what they need to be. The GLA:D program aims to help restore this movement!

The GLA:D Program Results speak for themselves

There are over 50 randomised controlled trials (a very good source of evidence) that have been proven that exercise is effective for arthritis of the hip and knee. Unfortunately, there as inconsistency with how the researchers described the actual exercises, and what the long-term benefits were. That’s when the GLA:D program was started to solve these mysteries. They came up with standardised exercises that were delivered by physiotherapists with specialised training, and measured in a consistent way!

They found that best results were obtained with an exercise program that lasts a minimum of six weeks. Each exercise session is an hour long and performed twice per week. Sessions need to include the key exercises to improve strength, movement quality and confidence in your hip or knee. Education is the cherry on top and can’t be left out.

As time goes on the evidence only gets stronger, as more and more physiotherapists and researchers expand the program across the globe. They are now using the data to help inform policy makers and to educate health professionals and the wider community. Wives’ tales will be no more.

The proof is in the pudding. With the data of 18,000 + patients, the results speak for themselves.

A year after starting the GLA:D program OA sufferers reported:

• A 32% reduction in pain (that’s pretty big for a chronic injury)

• Decreased use of medication

• Less sick leave was taken

• They got stronger

• High satisfaction scores

Reload Physio has been performing the GLA:D program for nearly two years and our patients have had some pretty amazing outcomes. Some have postponed their up-coming surgeries, others dusting off their well-loved hiking boots, while some reduced the need to be up throughout the night due to pain.

We have physios trained in the GLA:D program who are already implementing the world’s best functional arthritis management. If you’d like to join the growing team of Brunswick locals who’ve already found an alternative to medication and surgery, give us a call to arrange a session. Or alternatively, get in touch to find out more information.

In the meantime, have a listen to one of GLA:D’s founders, Prof Ewa Roos: https://www.youtube.com/watch?v=B2XMszQP_pY

COVID-19- What we are doing, how you can help at Reload Physio

I would love to say it’s ‘Business as Usual’ at Reload Physio, but it is ‘Business, same but Cleaner than usual… and quieter!’

Well these are unprecedented time with this virus sweeping the globe. This blog is not going to educate you about the virus or the importance of good hygiene, how to sneeze and social distancing etc etc, that information can be found on almost every other website… I would like to inform you of everything that we are doing to minimise the risk of infection in our practice, what we ask of you, and the real effects that this is having on all small businesses across the land.

Business as usual

At Reload Physio we have always had a clean and hygienic practice, but we have dialled up our hygiene practices by a multitude of about 10!

So here goes…

• We are asking every clients to wash their hands with Alco wash on entry and exit of our practice (we even have instructions about how to wash your hands effectively)

• We are doing the same before and after every client… not sure how long the hand wash supplies will last but we will be sticking to this as long as we can.

• We are cleaning all communal equipment - phones, keyboards, chairs, Eftpos terminals, door handles and everything else you can think of regularly.

• All gym equipment is being wiped down regularly. Every class attendee is being given Alco wipes to wash their equipment at the end of each class.

• All clients are requested to bring their own drink bottle, sweat towel, and grip socks to class - we have significantly discounted grip socks - 40% off if you forget or don’t have any!

• We have removed the bed sheets from all treatment tables - so we can clean the beds after each and every client.

• We have removed all waiting room cushions and cushions on the ‘client chairs’ in the treatment rooms - hard surfaces are easy to wipe down, soft are not so easy.

• We are trying to encourage everyone to pay by card… how many germs are on cash? You can enter or tap your own card too!

• We have multiple “cleaning stations” throughout the practice.

• We have separated our Pilates equipment further - social distancing.

• We are reducing the maximum amount of participants in our classes to also allow greater distancing.

So what else are we doing?

Telehealth consultations are going live.

What is telehealth? Let's be real, it is a glorified word for a ‘Skype call’ , It is an opportunity for someone who cannot attend the practice to still pick our brains for info, we can offer a comprehensive questioning session, make a preliminary diagnosis (without doing any hands-on testing we are a little limited), we can then provide exercises, look at your technique of those exercises, and prescribe more progressions or variations for the next step of your progression. We do these Telehealth consults through our Physitrack software where we can share the exercises and videos too, all encrypted and all linked to your clinical file. (so not exactly just a skype call- somewhat better!).

But you can’t massage me so it wouldn’t be worth it! This is a challenge we face daily- many clients put most value on the 'hands-on’ treatment that we provide, and the reality is that the most valuable part of Physio is the advice, exercise and guidance that we share with you. In most occasions, injuries heal themselves if we give them the right environment, stimulus, restrictions and also progressions for mother nature to do her thing!

How do you book? Call the practice or book online though the button below. If you require a Telehealth consultation for something we havent seen before, then book an Initial Telehealth Consultation. If we have seen you before for this problem, either in the practice or a previous Telehealth consultation, then a shorter Telehealth Review Consultation is adequate.

What can you do for us?

• Most importantly, if you’re sick, contact us and let us know so we can reschedule you for a few days (or 14 days) later.

• Don’t arrive too early for your appointment- a crowded waiting area is not great at this time. Wait in your car if needed.

• Wash your hands when you arrive.

• Don’t cancel your appointment if you are well- we are still here for you

• Tell other people that we are still here... and Awesome.

• Book multiple appointments or classes ahead.

• If your gym is closed, talk to us about whether our services and facilities could be a temporary alternative.

• If you are in Isolation, or we all go into isolation, jump back on the Reload bandwagon as soon as you can afterwards.

• Don’t hesitate to contact us on hello@reload.physio if you have any questions or need any support throughout this tough period. Attention it to Marcus if required.

We are also offering some great service packages… We hope you can see the humour in the Name…

The Reload Physio COVID19 Stimulus Packages!

Physio Massage

• 5x Physio Massage @ 15% off

• 10x Physio Massage @20% off

Physio Consultations

• 5x Std Consults @10% off (incl 1x Free Telehealth Consult if required)

• 10x Std Consults @ 20% off (incl 3x Free Telehealth Consults if required)

• 5x Extended Consults @ 15% off (incl 2x Free Telehealth Consults if required)

• 20x class pack (any class) @25% off

• 20x any service @ 25% off

Vouchers for the future!

• Vouchers - all 20% off - BUT Valid from May 2020-May 2021 (NOT valid for the next 6 weeks)

Self Treatment Stock Packages (while stocks last)

Self Relief Package 30% off

Spikey Ball or Myofascial ball + Stick On Heat Patch x3 + Tube of Fisiocrem + Short Foam roller or BakBalls

Self Rehab Package 30% off

1x Loopband + 2x Theraband or Theratube length (different resistances) + Pilates Ball + Pilates Socks

Yes, big discounts, but this stimulus is for both your health and our cashflow for the weeks and months ahead- you win-we win!!

Why are we doing these packages?

Anyone who has any accounting or business knowledge understands that the benefit of our clients buying these packages is the positive cashflow for our business. We are not shying away from the facts that we are quite likely to have to close our practice for a period of time, and upon return, there is quite likely to be an economy like we have not seen in my lifetime. Reload Physio is a small business that employs 14 people, who all rely on the income from this practice, from our clients- you, to meet their own financial obligations. Some staff have kids, some have mortgages, all have financial obligations of some sort and without income coming into the practice, we are sitting on a very shaky ground. I have full confidence that Reload Physio will get through this because we have a great team who are committed to work together, we have a great community that supports us as we support them. Community is one of our Core Values- ‘We will make our Community Better’.

In 16 years of owning the practice, we had never closed our practice for more than a long weekend or public holiday period etc, until January 2020 when we very nervously closed for 7 working days for our amazing renovation! Now 6 weeks later couldn’t be a worse time to have to do this again but sometimes life throws you a curveball (or a cannon in this case!!). Paying staff without generating income is tough, (my biggest understatement of this decade so far!!) so having to close for a longer period will even be more challenging. Any assistance from our community to assist with this cashflow over the coming weeks or months may help pay for nappies or mortgage or loaf of bread.

We welcome your ideas about how we can assist our community even more during this period, either remotely or in clinic or face to face while still possible.

He hope to see you in the practice soon, stay hygienic, stay healthy and look after those at high risk.

Regards

Marcus, Melissa and the Reload Team x

UPDATE:

Coburg Leisure Centre is now closed until the end of March (at least), so bookings cannot be made for Coburg until we have confirmation that the facility is re-opening.

Bone Stress Injuries a.k.a Stress Fractures

Have you ever wondered what a Stress Fracture is? Why they occur and what to do about it? Physiotherapist Carla Bywater outlines all the details in Part 1 of this 2 part Blog on all things Bone Stress Injuries (BSI’s)

---

As summer is well and truly upon us, many, me included, are trying to make the most of the sunshine and extra daylight hours by heading outdoors for exercise. The amount of running trails and routes in Melbourne are endless, so needless to say, sometimes my runs end up longer than expected! As I increase my training load, I am becoming increasingly aware of the risks associated with long distance running, such as bony stress injuries.

In our official first week as Reload Physio in November, we had the privilege to listen to Dr Adam Castricum present on stress fractures and relative energy deficiency in sport (RED-S). Adam currently works at Olympic Park Sports Medicine Centre as a sport and exercise physician.

What are stress fractures?

Stress fractures are overuse bone stress injuries (BSI) that commonly result from a sudden change in training or exercise load. For example, increasing your training volume for a race or starting to train after a period of inactivity – “Hello New Year resolutions!” And in my case, I’ve decided to take my running more seriously again after giving birth to my daughter a year ago.

Why do they occur?...

Our bones are constantly remodelling based on what loads we place upon them. This is a good thing, and usually results in stronger bones. But if we do not allow enough time for our bones to rebuild and adapt after an increase in load, then BSI can develop.

BSI result from the “inability of bone to withstand repetitive mechanical loading, which results in structural fatigue and localised bone pain and tenderness”

There is a continuum of severity with BSI from mild to severe:

Yes, Bone Stress Reactions can develop into a Complete Fracture

Therefore, the earlier a BSI is detected, the better, and the quicker your recovery will be!

Who normally develops bony stress injuries?

Between one to two thirds of competitive long-distance runners or cross-country runners suffer from BSI. Other at-risk populations include competitive track-and-field athletes. Unfortunately, if you’ve suffered from a BSI, the likelihood of it happening again is relatively high (up to 12.6%).

Where do they most commonly occur?

Common injury sites include: the tibial diaphysis (shin), femur (thigh), fibula (shin), calcaneus (heel), metatarsals and tarsals (foot). Less common sites are the pelvis and lower back.

Are some worse than others?

Yes, as mentioned earlier, there is a continuum that your bone injury will fall on. To make things easier a classification system was developed. If we want to get technical, you have high or low GRADE, and high or low RISK.

High or low grade of a BSI refers to how your injury looks on imaging. Has it been present for a short time? Then it is likely a low-grade injury. Or has it been worsening over a longer time period? Which places it into the high-grade category. Classifying it into high or low grade allows us to give you an estimated recovery time. Low grade BSI tend to heal faster than high grade ones.

High or low risk refers to the location of the injury. The location is important as there are certain areas of bone that experience the most tension/load. Treatment of high-risk bone stress injuries are more difficult and require a more aggressive approach to avoid complications. For example, the BSI may develop into a complete fracture, or delayed union or non-union of the fracture site! Ouch!

 If a high-risk area is involved, an experienced sports physician will become involved to carry out an orthopaedic assessment. Surgery is a real possibility to fixate the bone in order to promote healing and avoid further complications.

I bet this all seems rather daunting, but do not worry! Healing time frames vary from just under nine weeks (low risk and low-grade BSI) to 20 weeks (high-risk, high-grade). High-risk sites take longer to return to running, regardless of if they are low- or high-grade. It is very important to remember that you and Sally next to you are completely different! Therefore, your return to running timeframes will vary, so don’t try to compare your progress. 

As a general rule, at Reload Physio we follow the mantra: “treat the patient not the X-ray”. 

“But why do some runners develop a BSI and others not?” You might ask, especially if a similar amount of distance is covered each week.

The answer is multifactorial. Some things are within your control, while others are not. For example, things such as genetics and bone diseases are bad luck and you are not able to change them. While it is easy to focus on the dire, there are other things you can do, or not do, to reduce your chances of developing a BSI.

Because bones are living tissue they respond, and adapt, to the load that is placed upon them. Your running technique influences the amount and direction of force that passes through your bones. If you think your running technique can use some fine tuning it is super easy to get a running analysis done, and to go home with a few things to work on.

Your running program (or lack of) can have a huge impact on your risk of developing a BSI. Have you recently started running from scratch, or increased your running pace, duration or frequency? A significant change in load management is central to disrupting the fine balance between bone ‘building and breakdown’ that occurs on a day to day basis.

Other things we need to think about: your footwear and running surface (trail vs road, or treadmill to pounding the pavements). Neither have been proven to have a direct causal relationship to BSI, however, if either has been changed recently and you have developed bony tenderness, then it is worth looking at as contributing factors!

 To reduce your chances of developing a BSI you need to consider the following ‘gems’:

• Stay active life long, and encourage your children to do the same, because a longer history of physical activity is thought to be protective against BSI.

• Strength training: add this bad boy to your training program to get your muscles stronger to help your bones to absorb ground reaction forces during running. Weaker muscles do not absorb the ‘shock’ as readily and fatigues faster, influencing your technique too!

• Nutrition: firstly, you need enough fuel to sustain your training load to avoid a relative energy deficiency. Secondly, your body needs adequate levels of vitamin D and calcium in your diet to support bone health. If we think that this is a contributing factor to your BSI, we will refer you to a dietitian to get the best guidance.

• Your hormone and endocrine function are closely related to your energy intake and expenditure. To learn more about relative energy deficiency in sport (RED-S) read our previous blog here.

• Avoid sudden changes in loading! If unsure, get professional guidance.

Did you know at Reload Physio we offer comprehensive running analysis, coaching, running technique training as well as movement and strength and conditioning classes to get you back to where you need to be in the future? 

Click below to book in for a thorough running assessment by one of our running specialist physiotherapists.

If you feel you may need your running assessed, a training program developed, or need a personalised exercise program to work on your weaknesses, then we have you covered.

If you are recovering from a running related Bone Stress Injury we recommend booking in for a Comprehensive Running Assessment with one of our Physios.