Sing it with us!

On the first day of Christmas my physio said to me:
A spiky ball will keep you pain free!

On the second day of Christmas my physio said to me:
2 shoulder bridges
And a spiky ball will keep you pain free!

On the third day of Christmas my physio said to me:
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the fourth day of Christmas my physio said to me:
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the fifth day of Christmas my physio said to me:
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the sixth day of Christmas my physio said to me:
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the seventh day of Christmas my physio said to me:
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the eighth day of Christmas my physio said to me:
8 second plank,
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the ninth day of Christmas my physio said to me:
9 calf raises,
8 second plank,
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the tenth day of Christmas my physio said to me:
10 abdo curl ups,
9 calf raises,
8 second plank,
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the eleventh day of Christmas my physio said to me:
11 thread the needles,
10 abdo curl ups,
9 calf raises,
8 second plank,
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

On the twelfth day of Christmas my physio said to me:
12 standing rows,
11 thread the needles,
10 abdo curl ups,
9 calf raises,
8 second plank,
7 shoulder shrugs,
6 walking lunges,
5 tippy birds,
4 sumo squats,
3 bow and arrows,
2 shoulder bridges
And a spiky ball will keep you pain free!

The post 12 Days of Physiomas appeared first on Performance Medicine.

So, you’ve received a diagnosis of Adolescent Idiopathic Scoliosis… but what does it actually mean?!

What is Scoliosis?

Did you know that “Scoliosis” is not actually a diagnosis but, in fact a term used to describe an observed curve and rotation in the spine? Much like “kyphosis” or “lordosis” is used to describe the known and expected concave/convex curvature of the spine, “scoliosis” is used when identifying an observed variation in spinal alignment.

There are many reasons why scoliosis may develop. Extremely mild cases (<10 degrees variation from “normal”) may simply be linked to a muscle imbalance or asymmetrical training load. This in itself is not a reason for medical/therapeutic intervention, however if the curve continues to progress beyond 10 degrees or if you start to experience symptoms such as back, neck or shoulder pain/stiffness, a physiotherapist can help manage your symptoms and instigate further investigations when appropriate. 

Adolescent Idiopathic Scoliosis (AIS)

This is the diagnosis – AIS! A form of scoliosis that starts during early puberty. Early diagnosis is key as the curve can progress as the adolescent hits those huge growth spurts in the coming years. Generally, once the adolescent finishes growing the progressions of the curve tends to stabilise, however the curve usually remains which may cause ongoing symptoms in adulthood. Don’t worry though, management of curve-related symptoms as an adult is possible with guidance from a physiotherapist!

Causes

While a family history of AIS may cause a predisposition, there is not always a strong genetic link and there can often be generations between cases! Severe cases of AIS are much more common in females compared to males, but scoliosis is not a discriminating syndrome! (https://www.scoliosis-australia.org/about-scoliosis/adolescent-idiopathic-scoliosis/)

Symptoms

Here’s the fun part – symptoms are widely varied! Some may report back pain and restricted movement, but not always. Postural changes can be an indication of a structural issue such as AIS, even if discomfort is not reported! These postural changes may include asymmetry in shoulder height, scapula position as well as rib and/or hip prominence. Other indications include skewed head position, asymmetrical space between arms and torso as well as the most obvious – an observed curve in the spine itself.

Not everyone with AIS will have ALL of these postural symptoms and some may be present without AIS at all. The severity of the symptoms may also vary due to the type, location, and degree of the curve.

Diagnosis

Preliminary diagnosis can be made by a doctor or physiotherapist using a forward bend test, (observing asymmetry in the rib cage and spine alignment). From there an x-ray will be able to highlight the severity and location of the curve. Using the images from an x-ray, the exact angle (Cobb Angle) can be measured. If the curve is over 10 degrees, they will likely be referred to a specialist for monitoring and management over the coming years.

Medical Management

Medical management varies considerably depending on the severity, how quickly the curve is progressing and the age of the adolescent at diagnosis. For mild curves (<25 degrees) close monitoring by frequent x-rays (particularly through periods of growth) is all that is medically indicated. 

Moderate curves between 30-40 degrees have shown to be successfully managed with bracing. Bracing can be quite distressing for a young adolescent to accept, both physically and emotionally. It is also worth highlighting that while the brace can be quite effective in slowing down the progress of a moderate curve, it can also cause significant deconditioning of core and back muscles. Stiffness and restricted mobility can also be experienced. 

If ongoing monitoring shows that bracing is not effective in slowing down the curves progression or if the curve is considered severe (>45 degrees) the specialist will likely discuss surgical options to have a section of spine manipulated to achieve as close to “normal” as possible.

How can physiotherapy help?

Physiotherapy can play a significant role in managing AIS. In mild cases, it can encourage de-rotation of the spine and manage related musculoskeletal symptoms. In moderate to severe cases where bracing is considered, physiotherapy can work alongside the bracing intervention to slow the curve/rotation progression, and it can also help maintain and increase vital strength, mobility and conditioning which is easily lost without careful management. 

With specialised training in exercise-based therapeutic management of AIS through the Australian Physiotherapy Pilates Institute and personal experience with both bracing and surgery, Nicole can help guide you or your child through a tailored exercise program designed around your unique scoliosis presentation. This program will be constructed to improve spinal mobility, strengthen specific muscle groups, and encourage functional and structural symmetry from a 3-dimensional perspective.

Contact the clinic for more details info@performancemed.com.au or 9686 2373

The post Adolescent Idiopathic Scoliosis – what does it mean? appeared first on Performance Medicine.

AERIAL AND POLE STUDIOS ARE OPEN!!

The joy of studios reopening has been a long awaited for so many of us, and now the time has come! It’s so exciting, especially for those without home apparatus to play with, however often a quick return can lead to a quick injury. Below I’ve highlighted some quick tips for your return to form to help minimise the impact as we get ourselves back to where we left off!

1. WARM UP

Get that heart rate pumping. As our muscles soak up that oxygen you’ll start to feel ready to whip out those amazing tricks. Warm ups should include a mixture of dynamic (controlled through range) movements through all joints and areas of the body from head to toe. This should last for around 10-15minutes.

2. BREAK IT DOWN

STOP! DON’T GO STRAIGHT INTO COMBINATIONS JUST YET.
Whether you have been training for years at a professional level or are just starting out, it is crucial to break down each combo to its most fundamental steps. Train each individual pose and trick before blending them together. The risk of injury is high from either not being prepared enough to hold yourself up while you transition from one trick to another causing you to fall and hurt yourself, or adding pressure into your body when they may not be at peak condition. Take a breath, steph back, and break it down to basics.

3. HYDRATE

Make sure you are drinking water prior to, during, and after training. I don’t think I need to go in to details about all the good hydration does, and all the bad dehydration can do! Just do it, drink water! 

4. COOL DOWN

Did you know that when we work our body, we produce hydrogen ions and lactic acid this is useful for powerful ballistic movements of energy? As a result, you may feel great after training and the effects of pushing a little too hard may be masked in those early recovery stages. We tend to forget that those cute little hydrogen ions and lactic acid is yet to be metabolised, it’s all just hanging out going stagnant. If we do not aid our body in this process, the delayed onset muscle soreness (DOMS) is going to hit you tenfold! Going for a gentle walk, or doing your warm up in reverse order can aid your recovery. Gentle low-range, low-impact exercises and low-level stretching can take your recovery to the next level

5. SLEEP!

You earned it! Try going to bed and relaxing an hour earlier than you normally would. You might even try putting your phone out of reach (or on aeroplane mode), turn off the TV and allow your body to reset with a deep recovery sleep. You may still wake up and feel like a bus has hit you… but you might avoid being broken by it!

And there you have it!
Happy training and I hope everyone has a fun & fabulous return back to Pole and Aerial fitness!

The post 5 Tips For Safe Return To Aerial & Pole Fitness appeared first on Performance Medicine.

Let’s talk about us. You and me, and the importance of honest communication between us. Hi, I’m Bec, a Myotherapist! It’s my job as a Myo to help you by enabling your body to feel and move at its best. But did you know that your emotional health can impact your treatment outcomes? Well, now you do!

We’re here to work as a team, and you never know what may help me help you! When I ask “how are you, today?”, I mean how is ALL of you. How are you? Are you well? Are you sore? Are you a little bit all over the place (2020, am I right?!)?

Whether you’re feeling overwhelmed, anxious, stressed, motivated, grateful, stifled, blue – tell me, I really do want to know! Your emotional health plays a huge role in not only how you may feel after your treatment, but what your treatment may actual be. Sometimes your body can handle a beating from us, sometimes it may need us to be a little more gentle. We can discipline those muscles, or maybe we need to beg and coax them. Sometimes, your body may respond to a sharp elbow, sometimes it may need broad work – and it often starts with your emotional well-being.

Our job is to help you feel amazing but if we don’t know how you truly are, what the picture of you looks like, we can’t truly fulfil our duty as your Myo. So when I ask “how are you, today?” I mean YOU. Because I care.

The post When I ask “how are you today?”, I don’t just mean your body! appeared first on Performance Medicine.

We’re all in this together *clap*

We often hear that communication is key in any kind of relationship. This seems to be well established as a universal fact and I’ve not personally met anyone who would say it’s not important. In fact, even really hard times can be much improved if the communication within is easy and thorough.

With that in mind, have you ever pondered that your health care team acts as a relationship as well? Not just with you, but with each other too! Hang on, let me explain!

They all have a mutual interest (YOU!), they are all working towards a better future together (your better health), and they all get giggly and happy when the dates go well (the dates = your health goals). Sure there is less wine involved, but all the people you see for your health are in a relationship with you and with each other, and those relationships require stellar communication. We’ve all been on a date filled with long, awkward silences and it’s the worst (I promise that’s the end of the relationship analogy!).

So, what do you if you’re not used to playing matchmaker?

Okay that was the last one! There might be some connections that haven’t been made yet. Have you had a physio refer you to a psychologist? “That seems weird” I hear you say. But believe it or not, sometimes physical presentations of trauma might need mental strategies for holistic healing. Not only that, but a connection such as this may also assist your physio in avoiding a trigger of unnecessary pain throughout your healing process.Has your dietitian sent you to an osteopath? Did you know certain back conditions can refer pain to your gut, and even more commonly some gut issues refer pain to your back!
These are just a couple of examples of bodily pathways that can be treated with a multi-faceted (and therefore multi-modality) approach, so how good would it be if your healthcare team we across it all, together?

There are the obvious connections like when you are directly referred by one practitioner to another like doctor to physiotherapist or physiotherapist to myotherapist, but have you thought about asking your physio for some guidelines for your personal trainer so you can keep training everywhere that isn’t injured?

So here it is, the overview. We all have the same goal – you being your best self! So, if there are practitioners relationships that you’d like to ignite, always feel free to ask. Particularly your practitioners here at Performance Medicine. If you’re unsure if there is a clinically relevancy, ask! We’ll always take the time to talk it through with you to work it out together. We exist for you, so never feel weird about playing matchmaker with your health professionals, communication is key in the successful outcome of our job!

The post Your Health Care Team: A Love Story appeared first on Performance Medicine.

By Andy Haycroft

Picture this: 

You are sitting at home on the couch two weeks into a quarantine. After the third round of binging the entire series of Brooklyn 99, you are starting to find it just isn’t making you giggle anymore.
“Something is wrong” you think to yourself.
“What ever will I do?” you say, letting out a quiet sigh of dismay, gently touching your (sanitised) hand to your forehead.

Fear not. This scene that is riddled with tragedy can be avoided, and instead replaced with only watching an entire series through just once, and feeling kind of ok about it because you can be fit-ish and healthy!

Read on to learn how to write yourself an exercise program so that your time at home works for you and your health. 

First off, I have been loving the online classes that have been going on at the moment and really do recommend joining in on anything you can find that you like. It means the instructor does the work of planning for you, you get the social connection of being live with other people (especially on platforms like ZOOM) and you can schedule it in your day so that you at least keep some structure. I do really recommend checking out who’s doing what you might like. 

To check out our virtual fitness classes, click here!

In the meantime here are my 4 steps for writing an exercise program at home.

Keep it simple!

We all want to be experts at everything, but don’t let not being an expert at exercise stop you from writing yourself a place to start.
Think about your major muscle groups – I’m talking Legs, Arms, Back, Chest, Shoulders, Abs and Booty. Yes you’ll work your glutes in almost every leg exercise but they are so important to ensure correct activation that I always like to give them a little extra love. No one has ever complained about getting a stronger butt.

I’m going to teach you a very important phrase:

Compound exercises – A compound exercise is one that uses multiple muscle groups at the same time to perform a movement. Basically, it’s the big easy moves that we all know and love. Squats, Lunges, Push-ups, Pull-ups, Glute bridges, Bicycle abs, Rows etc. They all move more than one joint.

When you google “body weight exercises (insert body part here)” make sure that A) the exercise is simple enough that a picture could show you how to do it in 2 slides and B) ensure that the majority of the exercises you are adding to a program are compound exercises (which, as you know from above, move more than one joint).

Unless you have a specific imbalance that you have had assessed by a physio, or you are a bodybuilder/ powerlifter, you probably don’t need to worry about isolating muscle groups. Eventually when you learn more about your body and training, those exercises will come up and you will be taught by the relevant people how to integrate them into your exercise regime, but for now, let’s just keep you moving.

So, what does a program actually look like?

As for building the actual programs, feel free to follow this simple formula:

• 1. List out the areas of the body I mentioned above
• 2. Find 2-3 exercises per body part, remember: keep it simple
• 3. Plan for 10 reps, 3 sets per exercise or if you’ve got a timed exercise (like a plank or a hold in a squat), start at 20 second reps for 3 sets and increase or decrease time from there depending on difficulty
• 4. Choose 2-3 body parts and make them a single program.
  
• GLOSSARY: A “rep” or repetition is how many times you do the exercise consecutively without taking a break. You know, the part we always lie about when we say “just 3 more”! A “set” is how many times you repeat that your total reps

Remember – KEEP IT SIMPLE!

Day 1 – Back and Arms 

Day 2 – Legs, Booty and Abs

Day 3 – Shoulders and Chest

This last part is called “split programming” and everyone has different opinions on it. I personally like it because it means that if I’m sore in just one or two areas, I can do tomorrow’s program without stressing those sore spots that are still recovering. Of course if you want to, you can just do full body programs by simply doing one exercise for each body part to make 1 program and that will work just as well and is just a good place to start.

IMPORTANT TIPS!

1. Always plan in your warm up

I mean it. Don’t skimp out on your warm up! It doesn’t have to be hard core cardio, but it should always include the following:

• Literally warm your body up with some gentle cardio such as light on-the-spot jogging or prancing, or fast paced squats
• Light core exercises, so that you know your spine is always safe
• Some light glute exercises (yes even if it’s not leg day)
• And some slow controlled movements for the joints you’re going to be working on. Got leg day? Make sure you can move your knees, hips, ankles and feet in all the right directions. That could just mean doing really light, slow and easy versions of your first couple of exercises to get the right feeling, but you need to do them. Not only is it injury prevention, but you’ll know your body better and be able to work harder throughout your workout if you wanted to.

2. Rest matters

DO NOT SKIP REST DAY(S)!

‘WHAAAAT???” you ask me? That’s right! Your rest and recovery is the most important thing! 

When you are exercising, you are causing controlled stress on your muscles that they need to acclimatise to, grow, or become more efficient to cope with the stressors being placed on them. We all know that if we are under constant stress, we don’t do well. Your muscles are the same! A huge part of making strides toward your fitness goals is using rest to allow for recovery! To get stronger and get most of your benefits is when the body is using energy and nutrients to recover from that workout you just nailed.
However, rest doesn’t equal complete stillness and immobility. If you have completed a really good workout and you think a Netflix day the next day is what you need, I say treat yourself. Just make sure you eat well and pepper your couch session with regular intervals of movement (maybe that’s a gentle stroll up and down your hallway) so your body has the right stuff to heal your muscles with.

3. Make your program personal

You are probably the only person doing this program, so you need to make it work for you.
I personally hate working out for too long, so I always super-set my exercises so I can get it over and done with. A super-set is when you do more than one exercise in one set.

For Example

For me, my leg and chest day will look like this:

Squat x10 – Push ups x10 – Burpees x5. That sequence will count as 1 super-set. so I’d then take a 30 second break and repeat that sequence twice more. I’d then do one or two more super sets with different exercises and my workout could be done in 30-40 mins, though I’ve potentially lost the ability to stand. 

If you enjoy doing circuit training, you can set a timer and run through your exercises like that (40 seconds on with 20 seconds rest to change exercises is a good start if you want to try – just remember to still do a few rounds.) Or if you really enjoy taking your time, do your exercises individually.

It’s your program, do it however you like!

YOU’VE GOT THIS!

Don’t stress if you haven’t got all the concepts of exercise perfectly imprinted into your brain, or if you have questions, we all feel that way.

The most important thing to remember is you actually never have to do this alone, even during isolation & quarantine! Your physios and the whole team at Performance Medicine are here to help.

Taking care of your body is so important, especially with the expected decline in mental health during these ever-changing times. So take care of yourself, keep moving, and keep video chatting because together we are better. We may be spatially distant, but we’re never far from your screens.

The post LET’S WRITE A GYM PROGRAM! appeared first on Performance Medicine.

Have you ever tried pole dancing? If not, ask yourself why not?

Are you self conscious? Are you afraid that you won’t be able to?

Don’t overthink it, give it go!

Pole is an amazing community full of support, strength and body confidence. 

You don’t need to  have any previous dance experience at all. 

FIRST STEP

Join a beginner class. you’ll work your way up to the higher levels in no time. Ever seen someone hold their entire body out to the side of the pole and thought; “how are they doing that?” They started as beginners just like you and me.

SECOND STEP

Focus on you.  The wonderful thing about being on the pole is you can forget about everything and just focus on you and the pole. If you’re training in a class with 20 other people everyone is doing their own training so they aren’t thinking about you, they are just focusing on themselves. When you’re upside down you can’t see anyone else so just be yourself.

THIRD STEP

Don’t be afraid to show some skin.

Don’t be afraid of having to show a bit of skin because if you don’t have skin to the pole you’ll slip and fall. Exposing parts of your body is what helps you grip in order to complete certain tricks, flips and poses on the pole otherwise you’re going to fall on your face. Don’t be afraid to fall though because most times if you get it on camera, it will give you a giggle!

FOURTH STEP

You will get strong.

Pole artistry is a wonderful form of strength building, physical activity and cardio workouts. 

You will gain strength in your core abdominal muscles which helps with EVERYTHING. It is so important to have a strong core as it helps you with everyday life from lifting heavy boxes to helping with home renovations while balancing on that ladder. 

Did I mention how strong your shoulders will become? Many tricks on the pole require external rotation of your shoulders, this movement helps with correcting posture and bringing your shoulders back which leads to less back pain, neck pain and less headaches. 

I started my pole journey 3 years ago and have never looked back.  I am now training in advanced levels and my core and body has never felt better! When I first started I was self conscious and body conscious while also struggling with injuries that I had sustained as a kid but I soon realised, as I became stronger, my pain started to go away.  I now have less pain when extending my back and leaning to the side, I never would have imagined being able to do a backbend again let alone hold my entire body out to the side of a pole! 

So, get into Pole artistry.  With supportive instructors who are body positive and welcoming, forever friendships and the strength and the body confidence you can only imagine, what is not to like?!

If you have any Pole questions or need a body release, I would love to see you in the Clinic!

Jump online to book or call 03 9686 2373.

The post I am strong because I pole dance! appeared first on Performance Medicine.

Spring has sprung, which means the birds are hatching, the flowers are blooming, and the people of Melbourne are itching to get out into the fresh air and exercise! Now is a great time to take up running (if you haven’t already during the COVID-19 lockdowns). But it is not as simple as just popping on your runners and taking off. Follow these steps to make sure that when you decide to become a runner you stay injury free!

1. Make sure your runners are up for the challenge

It’s amazing how much of a difference a good pair of runners can make. Runners have a lifespan – the average running shoe will last for 500-750km. So simply dusting off your old runners found under your bed simply won’t do! Investing in a pair of running shoes that provide your foot with adequate support will save you lots of pain, injury and time off later down the track.

2. Slow and steady wins the race

If you have never run before, it will take time to build up your strength and fitness. Even if you have been playing sport, or going to the gym in the past, unfortunately you would have been unable to complete these activities during the lockdowns. This means your body will have lost strength and fitness, even if you were completing home-based workouts. So, start slow. Pace yourself and consider running and walking when you start. Pick a reasonable distance to start with (2-3km is usually good). Run for 0.5km, then walk, then repeat this cycle until you’ve completed your distance. Gradually build the distance you are running, and eventually you’ll find yourself running with no walks. Then you can either work on your speed, or increase the overall distance.

3. Running drills

Running drills are a great way to work on your running technique. They help make you more efficient when you run, which means you will be able to run longer and faster without using as much energy. They also help your technique, which is a great way to prevent injury. Here are a few to integrate into your warm ups.

Ankle Walking

A-Hop

Arm Swing

Finally, if you are concerned about any pre-existing aches or pains consider seeing a physiotherapist prior to commencing your running journey. At Performance Medicine, we would be more than happy to help you develop a running programme, and a specific conditioning programme to make sure you can start as soon as possible without flaring up any of your pre-existing conditions. We can assess you in person or via telehealth.

Contact the clinic for more details info@performancemed.com.au or 9686 2373

The post Spring Into Running – But not too quickly… appeared first on Performance Medicine.

We have all been pushed to our limits and had to constantly adapt our expectations and goals. 

With all the uncertainty, we can sometimes get overwhelmed with all the changes and find it difficult to stay motivated. Whether it be finding the motivation to continue working from home, or motivating yourself to keep fit and active.

Let me share some tips that I have found useful to keep my mind and body motivated and stay on track during lockdown.

Following routine

Keeping routine can be different for everyone. Whether it is waking up at the same time every day, or like me, making sure I switch off all electronic devices and put them out of reach  15minutes before going to sleep.  Our brains like routine and structure! With such a big change in our school and work routine since lockdown, our brains can sometimes find it difficult to stay on track. So find something that works for you and start to implement a routine to follow. 

Taking time for myself 

I have personally found COVID-19 a challenging time as I have been constantly worrying about work, how my patients are feeling, and how my friends and family are coping, that I sometimes forget about myself. Over the last few weeks, I have been making more of an effort to take some time out of my day to focus on me. Whether it be going for a walk around the block or listening to a guided meditation, I find having time alone helps me clear my head and relax.  

Eating nutritious food

I love food!

I love the whole process of buying ingredients, chopping and prepping food and adding spices to enhance flavour. It’s so rewarding sitting down after all that work and enjoying a good plate of food. I have enjoyed taking my time to cook hearty, nutritious food, that usually I might not have time for. Not only is this a great use of my spare time on weekends, but I am fuelling my body with healthy food options, that I didn’t always make time for. So if you’re also a food lover, take some time to learn a new recipe or perfect a family favourite and enjoy the little things. 

Getting adequate sleep

Sleep is so important for our bodies and minds to unwind and recharge. During this crazy year, I often find it difficult to switch my mind off and get a good night’s sleep. I have found it helpful and easier to sleep when I don’t use any electronic devices an hour before I sleep. I have recently been following a guided meditation right before I sleep as well, and then spraying my pillow with an amazing scented night spray which sends me to sleep right away!

The night spray I have been using in called ‘& now to sleep pillow spray’ – you can find it on Mecca at the link here.

While all the above has been helpful for me, there is no set formula with dealing and managing our emotions during lockdown. Keep taking one day at a time and do what feels best for you.  Stay  in contact with those closest to you and make sure you are all supporting each other.

We will get through this, the Performance Medicine Team is here to help you in any way we can. Please reach out to us if you need anything. Look after yourselves. 

Lots of love, Performance Medicine x

The post Staying Motivated During Lockdown appeared first on Performance Medicine.

Exercise is one of those things that can end up at the bottom of the list. 

One thing that has worked in my family is family exercise time.  

My daughters love nothing more than creating a yoga class or boot camp session for me (help!).  

Exercising as a family has provided us multiple opportunities for

• Family endorphin pumping – including lots of giggles
• The kids to boss around parents if they think we are not trying hard enough or have the correct technique.
• Learning about maths – counting how many push ups mum can do (not many and so we have to “add” the next exercise)
• Learning about science – the forces of gravity when you are trying to lift a weight or jump as high as you can.

Here are some practical ideas that have worked in my own family.

Do PE with the kids

If your kids have PE scheduled – join in! 

If you happen to find yourself as the PE teacher then get everyone outside for a walk, skip, hop around the block together (the more embarrassing the better).

Play Chasey

For family fun, play chasey in the park….I mean really play chasey.  Let your kids know how fast you used to be….and try to catch them!  It ends up in giggles, hilarity and occasionally tears (because either you pull a muscle or you catch your kids and they are not happy).  

Exercise amongst the mayhem

If all else fails, and the homeschool, working from home and house work is not allowing you to get out to do your exercise, as hard as it may be, embrace the mayhem.  Do your exercise amongst it all, on the lounge room floor.

• Sit ups
• Planks
• Push ups
• Squats

Don’t worry about the kids climbing on you – that is all part of the training!

A word of warning, I have tried doing squats in the kitchen but that seems to have taught my children that it is okay to kick their legs as high as they can whilst we are cooking dinner….so lesson learned…..exercise has to be outside the kitchen.

In summary, exercising is medicine but it isn’t always logistically easy.  So involve your kids.  You will teach them the value of exercise and that when you do it together as a family it is lots of fun.  

If my kids take this one message away from this surreal time then it is a win for me.  

If you need some more inspiration or tips, please don’t hesitate to reach out to us via our socials, email or call us on 03 9686 2373.

The post Finding Time for Family Fitness appeared first on Performance Medicine.

There are so many individual differences in how our body reacts and responds to foods, and what certain foods do for us. Our food preferences and habits also change throughout our lives, so being open to what our bodies need is important.

I was recently involved in an international webinar with international speakers that addressed our health and our food, primarily focusing on whole food diets. 

What is whole food eating?

Whole food eating relates to eating foods with as little processing as possible. Have you heard about companies that make whole food powder capsules?  These capsules are well researched and have careful preparation of whole foods so that you can add them to smoothies, and use in other types of food preparation. 

Keep exploring what foods help and hinder you. 

The worst thing is if we don’t pay attention to how we are reacting to something. We might listen to our bodies when it comes to exercise or posture, if something feels bad, we don’t do it. But often, we forget this with how our body responds to food. 

Food affects pain 

I was excited to hear a specialist talk of the effect of food on our neurobiology. No,  I’m no nutrition specialist, but what foods we are eating affect the nervous system simply because putting more load on your gut lining can be another source of stress on the body. Our gut affects hormone regulation, and the health of gut bacteria impacts our production and modulation of  neurotransmitters. 

Some of these neurotransmitters are serotonin, dopamine and norepinephrine. 

Serotonin and dopamine are released for pleasure experiences, relaxation, reward, contentment. If we can make our bodies more in balance and therefore our brain neurochemistry more balanced because we are eating better, then why the heck not?!

We see many people managing pain, ongoing low or high level pain, and maximising our gut health appears useful. By looking after ourselves from the inside out (not just the muscles and joints) we can be healthier. 

In  summary, here are a few things to think about when thinking about whole food diets

• Explore and monitor what foods you react to, good and bad
• Be open to explore different foods and diets
• Research suggests Mediterranean diet (mostly vegetables) is linked to less gut inflammation 
• Less processed foods and whole food intake is also linked to better balance in the gut microbiome
• Don’t get stuck on what you’ve always done, be creative!
• See all aspects of your life, food, exercise, work, play as important parts of your health
• Enjoy good food!
• Think about your body from the inside out

See a nutritionist, we know some very good ones! 

And if you are unsure of who to speak to, at Performance Medicine, we have Dr Kathy Yu – a sports doctor who is incredibly knowledgeable and would love to help you.

Please contact us below or follow us on our socials.

The post Whole Foods and Pain appeared first on Performance Medicine.

For all us mask wearers out there. 

Have you been experiencing headaches and feeling tension in your face and jaw?

 

We have all got to work out how to use our faces differently now that we are wearing masks much of the time.

At Performance Medicine, we have noticed an increase in jaw tension (even in ourselves!) in our clients from their mask wearing.  

Are you doing any of these common things? 

Bracing your teeth and jaw

Pushing your lower jaw forward (??trying to keep your mask on?)

Holding your ears and face generally tighter

Letting your chin poke forward and rounding your shoulders

Pushing the volume of your voice

Taking shorter, shallower breaths

Smelling your own breath

Some easy tips to help are

Release your jaw and tongue by putting your tongue on the roof of your mouth

Watch your posture – long relaxed neck 

Alter the tension of the mask so it is not hurting your ears (or use an ear saver)

Don’t forget to breathe!

Don’t force your voice’s volume

Over articulate your words (so that we can understand you)

Eat mints

If you are having trouble with headaches or neck pain that is stopping you doing what you need to do, please reach out to us! We are a team or experts in neck, jaw and facial pain. 

Keep a look out for our next blog with neck and face exercises…..

The post What your Face Mask is doing to your Jaw appeared first on Performance Medicine.

This is not always easy.

At Performance Medicine, we have seen an increase in not only headaches, back and neck pain but also an increase in voice issues and throat pain related to working from home in a suboptimal set up, and voice overuse from online teaching platforms and video conferencing.

Learning how to optimise your work from home workstation to minimise headaches, back and neck pain, and voice issues is essential for your productivity.

Check out our blog for some work from home tips.

Work from Home Webinar

Let us help your team by providing a practical and interactive webinar where you can learn how to set up your home environment including

• Chair and Desk
• Cameras and microphones

We will provide you with postural tips and strategies so that you can sustain a full day of teaching during this time.

For webinar bookings for your organisation and individual assessments please contact us to consult with our expert Physiotherapists.

Musculoskeletal Physiotherapy

Don’t let tension from sustained positions in front of a computer build up.  Book in with one of our expert Musculoskeletal Physiotherapists to manage nagging neck and back pain.

Online Fitness programs

Can’t get out to the gym?  Have you thought about an online membership so that you can stay fit and strong whilst working at home?

Check out our timetable and classes here.

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We are taking each government recommendation seriously and we are completing the following in the clinic as per government guidelines

• Temperature checking upon arrival
• Providing sanitising stations upon entry and throughout the clinic
• “Sneeze guard” at our reception
• Each team member is wearing a face mask during the day
• Each therapist is wearing both a face mask and face shield.
• Asking each of you to wear a mask upon entry and for the duration of your visit with us (we have these at our entrance sanitising station)
• Vigilant cleaning and sanitising schedule for our reception, therapy rooms and studio.

PHYSIOTHERAPY APPOINTMENTS

We are open for face to face physiotherapy appointments. We are working within the current guidelines for Stage 4.

If you are new to our Performance Medicine community we will book you in as a Telehealth appointment and your physiotherapist will assess and diagnose you to ascertain the best plan for you during Stage 4.

For those that may not fall into the Stage 4 guidelines or face to face therapy, we are looking forward to looking after you via Telehealth during this time.

We know how exhausting working from home can be with the incessant Zoom calls and possibly not the best work station set up. So together, let’s work through your issues so that you can stay healthy and happy.

ROLL & RELEASE – TELEHEALTH

Unfortunately, our wonderful myotherapy and remedial massage team are not able to do hands on sessions during Stage 4 – HOWEVER – they do fabulous 30 minute roll and release sessions via telehealth. Please book by choosing – Roll and Release – Telehealth.

TELEHEALTH

If you are feeling apprehensive about your appointment, or, are feeling unwell and have cold/flu symptoms we are more than happy to offer you a Telehealth appointment with your therapist.

FACEMASKS

We know that communicating with a facemask has its challenges. So we promise you that underneath our facemasks we are smiling. If you don’t hear us correctly (because it is a bit muffled) please just ask us to repeat ourselves

CLASSES

Our Clinical Conditioning classes are on hold – HOWEVER – we are offering 30 minute 1-1 clinical conditioning with you physiotherapist via Telehealth.(at the same price as a class). You can book these online by choosing Clinical Conditioning Class (30 mins). We appreciate that we all want to work out together, however, because we know you so well, we can know how hard we can push you through the screen.

ONLINE VIRTUAL FITNESS

If you can’t make it in please check out our online classes so that you can stay fit in Iso 2.0. 16 classes a week of Barre, Matwork Pilates, Yin Yoga, Yoga Flow, HIIT! Work out with your favourite therapist

ON DEMAND FITNESS

Keep your eyes out for our on demand fitness and packages….we are working through this and getting super excited to launch for you all!

We are looking forward to seeing you in the clinic because we know those sore necks, backs, shins and voices do not stop being sore.

Finding your exceptional through COVID-19

The post COVID-19 STAGE 4 UPDATE appeared first on Performance Medicine.

What is a Triage Clinic?

Have you injured yourself? Is your neck playing up? Have you hurt your back? Did you roll your ankle?

Rather than go to the emergency department or GP and potentially load up these medical avenues at this time, Performance Medicine is here and able to help unload the hospital system.

Here’s how it works

ONE: You can present to Performance Medicine in person or via Telehealth. Call ahead to book in a time (or jump online to book with one of our physiotherapists).

TWO: We will assess your injury, organise a management plan and if needed, refer on to the appropriate medico or scanning options.

THREE: Your assessment will involve assessing your symptoms, nature of the pain or injury, and use clinical tests to ascertain a working diagnosis. 

FOUR: Your treatment will involve appropriate education, manual therapy and a rehabilitation program. These sessions are available in person or via telehealth. 

FIVE: You will receive a management plan to make sure that we keep you safe and your plan will involve education, advice, use of crutches or braces (if required).

We ask those who are coming into the clinic in person that you do not attend if you are in quarantine or have any cold/flu like symptoms.  If you have an injury and find yourself in quarantine or don’t feel comfortable attending in person, we are more than happy to book you an online telehealth appointment.

Who is this for?

This service is for any acute or significant pain or injury (not including deep lacerations or cuts) for all ages.

How quickly will you be seen?

On the same day! Call ahead to find the best time on that same day (with minimal waiting) with one of our physiotherapists.

Alternatively, jump online and book

• Physiotherapy – Telehealth consultation
• Physiotherapy – Initial standard consultation
  

What is it going to cost me?

$95-125 for in clinic Triage appointment (braces or crutches are additional)

$90 for full Telehealth Physiotherapy appointment

So, what now?

We can all work together to make sure that our hospitals and doctors are not loaded up by musculoskeletal injuries, and that you are not exposed unnecessarily to risks.

If you have any questions or you’re not sure what is right for you, please call our friendly client experience team on 03 9686 2373.  

Finding your exceptional through the ebb and flow of COVID-19…

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An underrated and poorly understood component of our actions and behaviours are our thoughts. 

How many times in the past have you gritted your teeth and said with resolve, “I’m going to get fit”, “This time I’m really going to do my exercises, Maddie!”, “I’m going to get back into the gym”. And you did, for a day, then you stopped. Inevitably that is followed by shame, negative self-talk, blaming yourself and convincing yourself that you are lazy. 

Apart from that being unhelpful, it’s also untrue. We’ve just been going about it the wrong way! 

The truth is, if you want long term, sustainable change it needs to start in the mind. 

Our neural hardware works in a loop;

Thoughts create feelings 

Feelings affect behaviour

Behaviour feeds back to thoughts

So if you want to change your behaviour (and I mean really change it), you have to start with your thoughts. What do you think and believe about yourself, and how is this colouring the decisions you make and actions you take? 

Let’s look at an example; you’ve come to your physio with a stiff sore neck, you often experience pain here, but you’ve had enough and want to do something about it. When you get there you have a discussion about your daily habits, postures at work, and activity levels. You admit you used to be more active but life got busy, work more demanding, and free time more rare. After your session you’re feeling great, motivated, ready to make change and full of goals. 

And then all of a sudden you’ve got your follow up appointment and you didn’t do your exercises, you haven’t moved much, and you’re not only feeling stiff, but now also guilty. Your thoughts probably sound a little like this, “I was too busy!”, “I’m just not a gym person”, “I can’t be expected to do anything!” “I’ve always been bad at sticking to exercise”, “I’m just a stiff sort of person”, “my back will always be like this”.

Let that go, change the way you think about it. Decide you want to prioritise your health. Think about how good it will feel when you feel great in your body; strong, mobile, healthy, energetic!

Picture yourself like this, imagine your life changing, get emotionally involved with the idea of being in the best shape of your life, and more comfortable within your own body than you realised you could. Tell yourself how happy and grateful you are that you live in a healthy, happy body, that you take such good care of and invest in. 

And watch as your behaviours start to change. When you choose to change, when you really get your mind involved, your feelings and behaviours will evolve too. I don’t believe in New Year Resolutions, but I do believe that we all have the capacity to achieve whatever we decide we want. 

Yesterday is a good time to start. 

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Bone health is important for everyone, regardless of age or gender identity. From a young age we build the foundations of what our bone health will be like later in our lives. Preventing diseases like osteoporosis is a key part of bone health in our early years. Weight bearing exercise and adequate nutrients are important factors that help increase the strength of our bone.

However, there are things that can impede our ability to build and maintain healthy bones. Low bone density can put you at risk of stress fractures when you are young and exercising. Reduced vitamin D and low calcium levels are the more well known factors, but did you know that hormones can affect your bone health too?

We know that in cisgender women (women who’s personal and gender identity corresponds with their birth sex), their hormonal changes throughout their life affect their body’s ability to strengthen their bones. For instance, if there is a late start to puberty, the bone density of that girl is likely to be lower due to the delayed release of oestrogen in the body. In a similar way, when cisgender women fall pregnant, they have a change in their usual hormonal cycle, so they can develop transient osteopaenia (low bone density during their pregnancy). This can also happen if that mother breastfeeds, as breastfeeding suppresses the release of oestrogen. And finally, at menopause, there is another hormonal fluctuation which can increase the risk of osteoporosis developing. 

But what about in transgender women? It really depends on what part of your transitioning journey you are in and what choices you have made regarding hormone therapy and surgical interventions. In some research studies, risk factors for osteoporosis were present in transgender women prior to gonadectomy surgery (surgical removal of the sexual organs) and prior to hormonal therapy. These factors were reduced vitamin D, reduced muscle mass and strength, and reduced physical activity. Other studies have explored the effect of hormone therapy and found that oestrogen therapy in transgender women actually protects their bones from becoming weaker. Finally, studies have found that a transgender woman who undergoes gonadectomy surgery and takes hormone replacement therapy will also preserve her bone health. However, should hormone replacement therapy not be taken, the risk of low bone density and osteoporosis increases.

In cisgender men (men who’s personal and gender identity corresponds with their birth sex), there is generally a lower rate of osteoporosis as they do not have periods, do not go through menopause, and they release different hormonal levels more consistently than cisgender women. In transgender men, there has been no detrimental effect on bone mineral density when taking testosterone. However, should an oophorectomy (surgical removal of the ovaries) be performed prior to the age of 45 and no hormone replacement therapy given, the risk of osteoporosis increases.

If you are unsure of who to speak to, at Performance Medicine, we have Dr Kathy Yu – a sports doctor who is incredibly knowledgeable and would love to help you.

Regardless of your gender, phase of transition or age, we should all do what we can to maintain healthy and happy bones. Eat plenty of calcium, exercise, get enough sunlight (with sunscreen and hats depending on the season) and stay strong! And if you aren’t sure if your hormones are doing what they should for your bones, chat to your doctor.

The post Trans Health – the effect of hormones on your bones appeared first on Performance Medicine.

Many elite sports have clear “return to play” guidelines however, this is a grey area in the dance industry, in particular commercial and suburban dance schools. 

All dancers are experiencing a significant time away from the studio and research is showing that despite participating in online classes, the level of intensity is not the same as participating in a face to face class.  Therefore, dancers, like all athletes, are experiencing deconditioning and a reduction in their technical skill level.  

However, unlike athletes, dancers do not have set guidelines post- COVID-19  for loading their bodies safely.  The team at Performance Medicine have created these loading guidelines to provide a simple yet effective way to apply scientific loading principles and research to recreational, pre-professional and professional dance studios so that dancers can return to dance in a safe and sustainable way. 

The loading guidelines have been based on information from both Australian and US elite gymnastic programs.  They use the four principles of loading; volume, duration, intensity and intervals.  The  neuromuscular skill acquisition guidelines have been based on the physiological principles of motor learning.  The guidelines have been structured into five phases.  

Phases one to three (weeks 0-6) are characterised by the re-acquisition of skill and increase in strength and endurance.   

Phases four and five (weeks 7 plus) are characterised by the reintroduction of more complex skills and increased intensity and duration of training .

 Many elite athletes have baseline profiles of fitness yet this is less common in dance.  When returning to the studio, now is the opportune time for studios and teachers to gain baseline information so that they can guide their students back to their artistry in a safe and meaningful way. 

Our guidelines include

– Return to Dance post COVID-19 (Detailed information and FAQs)

– Dancer activity questionnaire

– Dancer Profile

– Return to Dance Summary – Increasing load and the development of neuromuscular skill

Now, more than ever, is it imperative to bring Sports Science to the Arts to ensure the safety of our dancing athletes.

If you would like further assistance or discuss your dancers’ needs with one of our expert  Physiotherapists please get in touch below or call on 03 9686 2373.

The post Return to Dance – physical loading guidelines returning to the studio post COVID-19 appeared first on Performance Medicine.

In cismen and ciswomen there are anatomical differences in the vocal tract that mean the voice is produced at different frequencies and thus your voice will identify a male versus a female voice.   When transitioning from female to male, hormone therapy makes the vocal cords larger and thus change the frequency at which they vibrate, creating a lower pitched voice.  

If you are transitioning from male to female, hormone therapy doesn’t create changes in the vocal tract or cords and therefore, feminisation of the voice requires an excellent support team in your speech pathologist to ensure that you can alter not only the pitch of your voice but also vocal qualities, intonation and behaviours.  Inflection in speech at a higher frequency as well as breathiness has been associated with a more feminine voice.  

When transitioning your voice and working through either feminisation or masculanisation this creation of new speech patterns requires intensive repetitive practice. This can become tiring and you may find that you experience vocal fatigue at either the vocal fold level (phonotrauma) or at the musculoskeletal level.  It is therefore imperative that you have effective voice protocols from your speech pathologist to minimise any damage to your vocal folds.  

A Vocal Physiotherapist is able to assist you with the musculoskeletal components of your voice transition.  As you practice either feminisation or masculinisation of your voice, you will be using the muscles around your neck and larynx in a different and possibly unfamiliar way.  This can create muscle feedback that may feel like tension or tightness.  Vocal Physiotherapy treatment can alleviate this tension or tightness.

Vocal Physiotherapy can also assist in head and neck posture to minimise additional load through your larynx so that you are able to practice your speech pathology exercises and vocalising on a day to day basis effectively.  

If you are transitioning from female to male, you may be chest binding and you may be feeling tension in your chest or breathing.  Discomfort in your chest can impact the breathing component of your voice and treatment of your rib cage and upper back can alleviate this tension in your body.

Feminisation or masculanisation of your voice can be a long process as it requires you to change many deeply ingrained vocal habits.  Vocal Physiotherapy can assist with this by increasing your physical awareness of your larynx, head, neck and body posture. Treatment can be used as a neuromuscular cycle breaker where it allows different information from your muscles around your larynx, head and neck to be provided  to your somatosensory cortex (the part of your brain where your body is represented) so that it can start to change the information being sent to the muscles.  It may allow you to feel less tension around your larynx whilst you are producing your voice so that it is more comfortable and you can cope with the accumulation of tension from transitioning your voice.   Of course, any Vocal Physiotherapy for a transitioning voice is done in conjunction with your Speech Pathologist.

It is recommended that anyone transition genders or becoming non-binary do seek professional help from a voice expert in transgender voice.  In Victoria, the La Trobe University has a Voice and Communication clinic for those transitioning  https://www.latrobe.edu.au/communication-clinic/clinical-programs/voice

If this has sparked some interest for you, or, you are feeling muscular symptoms when you produce your voice, please don’t hesitate to contact the friendly team at Performance Medcine.

REFERENCES:

Voice and Communication Change for Gender Nonconforming Individuals: Giving Voice to the Person Inside, Shelagh Davies,Viktória G. Papp &Christella Antoni, https://doi.org/10.1080/15532739.2015.1075931

Voice and Communication Services for Transgender and Gender Diverse Populations https://www.asha.org/PRPSpecificTopic.aspx?folderid=8589944119&section=Key_Issues

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When it comes to glam, bigger is always better. This means bigger hair, bigger fascinators and bigger head dresses. However, for your neck, bigger things resting on top of it can lead to tired muscles, less than optimal postures, and headaches.

Your neck muscles respond to load in the same way that all of your other muscles respond. For instance, if you lift a heavy weight, you will be exercising your arm muscles. They are likely to feel sore if you are not used to this task, or if you have changed the way you lift them. Or if you lift the weight for too long, you may end up in pain as the muscles will not be adapted to this movement or load.

Think about this: normally your neck and shoulders can support the weight of your head for a day. However, if the weight sitting on top of your shoulders increases because you now have a wig, or a hat or headpiece (or both), your neck and shoulder muscles may not be strong enough to cope with this. If you then want to make a statement and wear an asymmetrical hairstyle, or a headpiece out of Priscilla that extends sideways past the width of your shoulders, then you’ll be increasing the load on this area even more! Girl, that’s exhausting!

Thankfully, there are some things you can do to help. 

Strengthening your neck and shoulders will mean that you will last longer looking astonishing. Stretching your upper back will help give you the best possible posture. Be aware of your posture when you are all dolled up – not only does this make you look even better and allow you to exude your confidence, but it will reduce the work on your neck, shoulders and upper back. 

If you are not sure how to do these things, see your physio as they will have plenty of recommendations for you.

Remember: Titties out, long neck, and look and feel fabulous!

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