Sydney Physios And Allied Health Services

10 Refreshing Foods to Help You Stay Hydrated. EAT YOUR WATER ;) It's important to stay hydrated and it can be easy to fall behind your water intake. In addition to water, you can eat foods, such as cucumbers or blueberries, that can contribute to your fluid intake, helping to prevent sluggishness and headaches caused by dehydration. If you have questions, please don't hesitate to contact us. Our experienced Dietitian is here to help ;) Call us on (02) 9620 9797 to book you free Dietitian consultation ;)

From 22nd to 30th September 2018, DVA, ex-service organisations and community groups will come together during Veterans' Health Week to highlight the importance of having a healthy lifestyle, which can help us to stay connected to others and live a happier and longer life. To find out more please visit: www.dva.gov.au
#veteransweek #nutrition #greatinitiative­¤æŹ @sydneyphysios

If your knee hurts? KEEP EXERCISING! If your pain is around 2-5/10 on the pain scale -KEEP EXERCISING! Research shows that exercising after knee osteoarthritis 2x a week with a physiotherapist provided greater than 40% of pain relief and around 60% improvement in functionality after ONLY 6 weeks! This meant that people were putting their invasive knee surgeries on hold and carried on with physiotherapy exercises instead. Doing gentle exercises guided by your physiotherapist w...ill help improve flexibility, lower limb strength and endurance. It can also help change your walking (gait) pattern so you are not putting yourself at risk for developing serious knee injuries. Your knees take a lot of your body weight and force from the ground, make sure you look after them by giving them the best potential to work efficiently! If you have questions or would like to book your FREE ASSESSMENT call us on (02) 9620 9897 or follow the link to book online: https://sydneyphysios.cliniko.com/booking s#location
#physiotherapy #kneeinjuries #kneepainrelief #keepexercising @sydneyphysios
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Happy Saturday everyone! Enjoy the sunshine ­¤ī×­¤ī×­¤ī× #physio #weekendvibes #sunshine­¤ī× #staypositive­¤śŖ #itsweekend #exercise #doimpossible @sydneyphysios

PHYSIO TIP: "The days of 'No pain, no gain' are gone. If it hurts to do exercise, then it's the bodies way of saying you shouldn't be doing it that hard". If you experience pain or discomfort while exercising call us to book you free consultation with one of our experienced Exercise Physiologists ;) Call us on (02) 9620 98 97 or follow the link to book online: https://sydneyphysios.cliniko.com/booking s#location Yes, we are open on Saturdays! ­¤Åī’ĖÅŌĆŹŌÖé’ĖÅŌøĘŌÜĮ’ĖÅŌø╣’ĖÅŌĆŹŌÖĆ’ĖÅ­ ¤Åŗ’ĖÅŌĆŹŌÖé’ĖÅ­¤ż╝ŌĆŹŌÖé’ĖÅ­¤żĖŌĆŹŌÖĆ’Ė Å­¤żŠŌĆŹŌÖĆ’ĖÅ­¤Ä¢

World Physiotherapy Day! #worldphysiotherapyday2018 #exercise #physiotherapy #health #celebrations Have a great weekend everyone! ­¤żĖŌĆŹŌÖé’ĖÅ­¤żĖŌĆŹŌÖĆ’ĖÅ­¤żĖŌĆŹŌÖé’ĖÅ­¤ żĖŌĆŹŌÖĆ’ĖÅ­¤ī×

Yes, we are open this Saturday! To book call us on (02) 9620 9897 or follow the link to book online: https://sydneyphysios.cliniko.com/booking s#location @sydneyphysios #physiotherapy #dietetics #exercisephysiology #openweekends #happytohelpyou

This is CARDIORESPIRATORY PHYSIO TIP which is important in this season of cold and flu: Only cough twice, if you feel like coughing more, take a few deep breaths instead. It will halt the coughing fit ;) #physiotip #cardiorespiratory #stayhealthy #behappy­¤śŖ #tuesday #physiotherapy @sydneyphysios

#friday #healthyweekend #strength #strongbody #exercise #staypositive­¤śŖ #staystrong­¤Æ¬ @sydneyphysios

Heavy, one-shoulder bag? PHYSIO TIP: Heavy bags and purses imbalance the shoulder. Studies show that MAX SAFE weight should be around 10% of body weight. Additionally, if your child's school bag is heavy, make sure you offload some of the books (and snacks) into smaller bags they can carry :) If you have any questions, or experience a back pain don't hesitate to contact us to book a FREE Initial Assessment. If you are worried about your child's posture we also offer free backpack assessments for kids. Don't wait, call us on (02) 9620 98 97 or follow the link to book online: https://sydneyphysios.cliniko.com/booking s#location #physiotip #stayhealthy #goodposture #smallchangesbigresults #selfcare #active #healthykids #happyparents #keepsmiling­¤śŖ @sydneyphysios

Physio tip: WARM UP ALWAYS! Ensuring that you have a good warm up prior to any exercise (including the ones your physio gives you) will help reduce your risk of injury and pain. Make sure this is done through full range and involves high repetitions to get your heart working. You can try some foam rolling to release some tight muscles as well, but if you don't have access to a foam roller, some simple exercises go a long way ­¤śē ­¤¦ŚŌĆŹŌÖé’ĖÅ­¤ż║­¤Åŗ’ĖÅŌĆŹŌÖĆ’ĖÅ­¤Ü┤ŌĆŹŌ ÖĆ’ĖÅŌø╣’ĖÅŌĆŹŌÖé’ĖÅ­¤ÅäŌĆŹŌÖé’ĖÅŌøĘ­¤Åī ’ĖÅŌĆŹŌÖĆ’ĖÅŌÜĮ’ĖÅ #exercises #sport #physiotip #physiotherapy #exercisephysiology #health #simplethings #alwaysstretch #warmup #happytuesday­¤śŖ @sydneyphysios

Well Done Hills Tigers! Great to be proud sponsors of the winning teams!

PHYSIO TIP: Any time that you have to get up from your chair, perform it 5 times before you go and do whatever it is you were planning to do. 5 sit to stands are a great way to build endurance and strength in our knees and hips. #physiotip #sittostand #exercises #endurance #strengh @sydneyphysios

Physio tip: Next time you go to the beach, try walking barefoot. Not only does this feel great but it also helps exercise your muscles. #walkingbarefoot #health #physiotip #beach #exercises #simplethings @sydneyphysios

ADDUCTOR MUSCLE STRAIN LEADING TO GROIN PAIN: The main function of the adductor muscle group in the groin is to pull the leg back towards the middle of the body. There are 5 adductor muscles, the most common injured muscle is the adductor longus, *pictured below. These muscles get injured if you do not warm up properly; have weak adductor muscles, tightness in these muscles, and previous injury without rehab, lower back problems. Sports involving sprinting, changing directi...on quickly or rapid movements of the leg against resistance such as kicking a soccer ball are examples of how injury occurs. SYMPTOMS + SIGNS OF AN ADDUCTOR MUSCLE STRAIN: ŌĆó Pain and tenderness in the groin and on the inside of the thigh, pain when brining legs together, pain when raising the knee, a popping or snapping feeling during the injury, reduced range of motion. Treatment: ŌĆó RICER principle (protection, rest, ice, compression and elevation) as soon as possible after the injury and for the first 72 hours. ŌĆó Electrotherapy to promote blood flow. ŌĆó After 5 days post injury, therapists will commence gentle passive stretching to ensure flexibility in the muscles. ŌĆó Isometric based exercises in pain-free range of motion (squeezing a ball between the knees). ŌĆó Whole lower limb strengthening exercises to improve muscle balance. ŌĆó Dynamic sport specific drills involving running, change of direction drills, hopping and plyometric exercises.
Groin injuries are very common and can emerge from joints and surrounding muscle imbalances as well, so book in for a FREE ASSESSMENT to get a proper diagnosis and a comprehensive treatment plan. Call us on (02) 9620 9897 or follow the link to book online: https://sydneyphysios.cliniko.com/booking s#location
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Physio tip: Posture is everything: think tall, chest lifting, shoulders relaxed, chin tucked in and head level. It may be hard to keep these components going througout the day, however: the important thing is that you remain relaxed in any posture. Tensing up muscles and holding them tense throughout the day will result in tightness and inbalance. #physiotherapy #goodposturematters #muscletightness #physiotip #friday

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PHYSIO TIP: Sitting is the new smoking. Medical research shows if you sit for most of the day, you are twice as likely to develop type 2 diabetes and cardiovascular disease. From a physiotherapy perspective, if you sit for too long, your muscles will decondition and offer less support with activity. You can avoid this by setting an alarm on your phone and trying to stand up every half an hour. Keep a smaller water glass near you so you would have to stand up and fill it up frequently. If you work in a desk job, every time the phone rings, stand up and sit down. You can also stand up during ad breaks on TV. #physiotherapy #exercise #healthyworkplace #keephealthy #littlechangesbigresults #staypositive @sydneyphysios ­¤æŹ