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Physiotherapy for Stroke & Spinal Cord Injuries

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Physiotherapy for Stroke & Spinal Cord Injuries

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People with nervous system problems may experience changes in their balance, coordination, and general movement, which may have an impact on their day-to-day activities and lifestyle. Neurologic physiotherapy’s objective is to help patients improve their quality of life, as well as their mobility and functional abilities, so they can better support their own well-being.

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People with nervous system problems may experience changes in their balance, coordination, and general movement, which may have an impact on their day-to-day activities and lifestyle. Neurologic physiotherapy's objective is to help patients improve their quality of life, as well as their mobility and functional abilities, so they can better support their own well-being.

After receiving a diagnosis of a neurological disease or injury, it is highly advisable that immediate intervention by a physiotherapist take place. The evidence suggests that the sooner the appropriate treatment is received, the greater the likelihood that a person will acquire or keep their independence and abilities for a longer period. Early intervention provides the opportunity to identify and mitigate issues before they affect an individual's function and quality of life, and it also has the potential to slow the progression of conditions that are degenerative.

These benefits can be realised by identifying and mitigating issues before they have the chance to affect an individual.

Spinal cord injuries

Damage to the spinal cord, which is responsible for carrying impulses to and from the brain, is referred to as a spinal cord injury. Depending on the extent of the damage to the spinal cord and the severity of the injury, a person who has this condition may experience a loss of motor function and feeling. Many injuries that occur to the spinal cord are partial and do not completely sever it. There are some injuries from which a nearly full recovery is possible. The other options will result in total paralysis.

Fractures, pressure on the spinal cord, and disease are all potential causes of damage to the spinal cord. In most cases, a person who has sustained an injury "high" on the spinal cord will have a more difficult time functioning normally. In most cases, quadriplegia is the result of damage to the region of the neck, which leads to loss of function as well as sensory impairment in the arms and legs.

When the middle and lower back are injured, it frequently causes problems in the chest as well as the legs, which can lead to paraplegia. A person who suffers from paraplegia will have difficulties with the motor and/or sensory function of their lower limbs. Paraplegia is a neurological disorder.

The extent of the damage to the spinal cord will determine the consequences of the patient's condition. In most cases, a spinal cord injury will be accompanied by one of two distinct types of lesions, which are as follows:

A complete injury to the spinal cord leaves the patient entirely paralysed below the site of the lesion. This paralysis is accompanied by a loss of the abilities to feel pain, pressure, temperature, and feeling.

A person who has suffered an incomplete spinal cord injury may experience some loss of movement and feeling below the level of their lesion since there is only a partial impairment to the spinal cord. This type of injury occurs when there is only a portion of the spinal cord that has been damaged.

A person who has sustained a damage to their spinal cord should begin physiotherapy as quickly as feasible following the accident. Those who have sustained injuries to their spinal cord can benefit from neurological physiotherapy that is specialised for their condition. A spinal cord injury will have a profound effect on your life as well as the lives of those closest to you.

Transcend Health's expert neurological physiotherapists are aware that a person who has suffered injury to their spinal cord will be confronted with a significant number of obstacles during the course of their lifetime. You will receive support and guidance from your physiotherapist throughout your treatment, and they will work closely with your partners, family, and caregivers.

Physiotherapy following a stroke

A stroke can result in weakness or paralysis on one side of your body, as well as difficulties moving and performing daily tasks. You can learn to move so that you can get around with the aid of physiotherapy. It can assist you in learning to utilise your arm and hand as much as you can in regular tasks. Following a stroke, physiotherapy can help with a variety of issues, including joint pain, balance issues, joint stiffness and spasticity, and muscle stiffness and spasticity.

After a stroke, the brain can reorganise its healthy cells to make up for the lost cells even while it cannot produce new cells to replace the injured ones. The term for this is neuroplasticity. Your post-stroke therapy can serve as a guide in this process, and your physiotherapist will offer advice on how to relearn movement and regain function.

Early on, physical therapy concentrates on avoiding issues and speeding up your recovery. Later, it can assist you in figuring out how to make it possible for you to do activities that are essential to you, including getting out of bed or engaging in sports. To finish a task, you could employ tools or discover new movement patterns. A physiotherapist can also assist you in adapting a task or activity so that you can do it on your own.

As soon as you are admitted to the hospital following your stroke, a physiotherapist should assess you. This assessment should consider any health problems you might have had in the years prior to your stroke. It should make sure that any movement concerns are dealt with immediately to give you the best chance of completing a full recovery.

Good care in the early stages is essential to help prevent muscle tightness or joint stiffness. If you have limited mobility, a therapist can give you tips on how to move around and settle in. They can give you advice on how and when to move around, as well as what tools might be helpful.

Your therapist will work with you to determine the priorities or objectives you hope to be able to achieve soon. This enables you to make sure that your treatment is focused on the problems that are important to you and will take your hopes and plans into account. Your goals will be influenced by how your stroke affected you, your interests and skills, and the kind of life you hope to lead in the future. Your early goals can be simple ones that only call for you to reach out and grab something.

Transcend Health can help you reach your goals

Early intervention can be the key to successful treatment so talk to us today to find out how we can help you live the fullest life possible after setbacks like spinal cord injury or stroke. You may even be eligible for NDIS assistance. Contact us now to find out more. Call 02 4961 3399 or use our contact form.

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How physiotherapy can help with neurological conditions?

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Discover the power of physiotherapy in treating neurological conditions like stroke and spinal cord injury. Book a consultation today and take the first step towards recovery!

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Postoperative rehabilitation is the critical process of rebuilding muscular strength, joint mobility, full joint movement, and full body strength and capability through physiotherapy sessions and exercises.

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The Role of Physiotherapy in Post-surgical Rehabilitation - Transcend Health

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Medical practitioners routinely advise patients to take part in pre-surgery physiotherapy since it has been demonstrated to speed post-operative healing, improve joint mobility, and lessen swelling after injury.

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Physiotherapy is a healthcare profession that aims to assess, diagnose, treat, and prevent a wide range of physical conditions, impairments, and disabilities. Physiotherapists use a variety of techniques, such as exercise, manual therapy, and education, to help individuals achieve their optimal level of function and mobility.

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Definition of Physiotherapy

Physiotherapy is a healthcare profession that aims to assess, diagnose, treat, and prevent a wide range of physical conditions, impairments, and disabilities. Physiotherapists use a variety of techniques, such as exercise, manual therapy, and education, to help individuals achieve their optimal level of function and mobility.

Importance of Mobility and Flexibility

Mobility and flexibility are essential components of overall health and well-being. They refer to the ability to move freely and easily without pain or restriction. Mobility encompasses the ability to move through various planes of motion, while flexibility refers to the range of motion within a joint.

Good mobility and flexibility allow individuals to perform daily activities with ease, such as getting in and out of bed, reaching overhead, and going up and down stairs. It also allows individuals to participate in leisure activities and sports, improving their quality of life.

The Connection between Physiotherapy and Mobility and Flexibility

Physiotherapy plays a critical role in improving mobility and flexibility. Physiotherapists are experts in assessing and treating movement dysfunctions and can create a personalised treatment plan to address any limitations in mobility and flexibility. They can also provide education and training to help individuals maintain and improve their mobility and flexibility over time.

The Goal of this Outline

This outline aims to provide a comprehensive understanding of how physiotherapy can improve mobility and flexibility. It will cover the factors that affect mobility and flexibility, the techniques used in physiotherapy to improve them, and common conditions that can be treated with physiotherapy. It will also provide recommendations for incorporating physiotherapy into a treatment plan to achieve optimal mobility and flexibility.

Understanding Mobility and Flexibility

Definition of Mobility and Flexibility

Mobility and flexibility are closely related but distinct concepts. Mobility refers to the ability to move through various planes of motion, such as bending forward, backward, and side to side. It involves the coordination of multiple joints and muscle groups and is essential for performing daily activities and participating in leisure and sports activities.

Flexibility, on the other hand, refers to the range of motion within a joint. It is the ability of a joint to move through its full range of motion without pain or restriction. Having good flexibility allows for smooth and efficient movement, which can help to prevent injuries.

Factors that affect Mobility and Flexibility

Several factors can affect mobility and flexibility.

Age - As we age, our joints and muscles naturally lose some of their mobility and flexibility.

Inactivity - A sedentary lifestyle can lead to decreased mobility and flexibility.

Overuse or injury - Repetitive motions or a single injury can lead to muscle imbalances and joint restrictions, resulting in decreased mobility and flexibility.

Chronic conditions - Certain chronic conditions, such as osteoarthritis, rheumatoid arthritis, and back pain, can cause limitations in mobility and flexibility.

Poor posture - Maintaining poor posture over time can lead to muscle imbalances and joint restrictions, resulting in decreased mobility and flexibility.

Importance of Mobility and Flexibility

Maintaining good mobility and flexibility is essential for overall health and well-being. It allows individuals to perform daily activities with ease and participate in leisure activities and sports, leading to a better quality of life.

Good mobility and flexibility also help to reduce the risk of injury and can alleviate symptoms associated with chronic conditions such as osteoarthritis and back pain.

Assessing Mobility and Flexibility

Assessing mobility and flexibility is important in determining limitations and developing a treatment plan. Physiotherapists use a variety of tests and measurements to assess mobility and flexibility, including range of motion and muscle strength tests.

These assessments allow physiotherapists to identify any areas of restriction and create a personalised treatment plan to address them.

Several factors can affect mobility and flexibility, including age, inactivity, overuse or injury, chronic conditions, and poor posture. Physiotherapy plays a critical role in assessing and treating mobility and flexibility limitations and can create a personalised treatment plan to address them.

How Physiotherapy Improves Mobility and Flexibility

Stretching and Range of Motion Exercises

Stretching exercises are an important component of physiotherapy treatment for improving mobility and flexibility. These exercises help to lengthen muscles and tendons, increase blood flow, and reduce muscle tension.

Stretching exercises can be performed passively, where the therapist moves the joint through its range of motion, or actively, where the patient moves the joint through its range of motion.

Explanation of Range of Motion Exercises

Range of motion (ROM) exercises are another important component of physiotherapy treatment for improving mobility and flexibility. These exercises help to improve the movement of a joint by gradually increasing the joint's range of motion.

They can be performed passively, where the therapist moves the joint through its range of motion, or actively, where the patient moves the joint through its range of motion.

Strengthening Exercises

Strengthening exercises are an important component of physiotherapy treatment for improving mobility and flexibility. These exercises help to improve the strength and endurance of the muscles that support a joint, which can help to improve the joint's range of motion.

They can be performed using a variety of equipment, such as weights, resistance bands, or bodyweight exercises.

Importance of Muscle Balance and Symmetry

Maintaining balance and symmetry of muscle strength around a joint is important to improve mobility and flexibility. Physiotherapists will often prescribe exercises that target specific muscles that may be weak or tight to achieve this balance.

Manual Therapy Techniques

Manual therapy is a physiotherapy treatment involving the therapist using their hands to manipulate the soft tissues and joints to improve mobility and flexibility. Examples of manual therapy techniques include joint mobilisation, which involves small, passive movements of the joint to improve its range of motion, and soft tissue mobilisation, which involves techniques such as deep tissue massage and myofascial release to reduce muscle tension and improve flexibility.

Examples of Manual Therapy Techniques

Joint mobilisation - Small, passive joint movements to improve its range of motion.

Soft tissue mobilisation - Deep tissue massage and myofascial release to reduce muscle tension and improve flexibility.

Manipulation - A quick, high-velocity movement to increase the range of motion of a joint.

Education and Training

Education and training are important components of physiotherapy treatment for improving mobility and flexibility. Physiotherapists will provide patients with the knowledge and skills needed to maintain and improve their mobility and flexibility. This can include exercises to perform at home, tips for maintaining proper posture, and advice on how to prevent injuries.

Examples of Education and Training for Mobility and Flexibility

Exercise prescription - Physiotherapists will provide patients with exercises to perform at home to maintain and improve mobility and flexibility.

Posture training - Physiotherapists will provide patients with tips for maintaining proper posture to prevent injuries and improve mobility and flexibility.

Injury prevention - Physiotherapists will advise patients on how to prevent injuries and maintain mobility and flexibility.

Common Conditions Treated with Physiotherapy for Mobility and Flexibility

Osteoarthritis

Osteoarthritis commonly affects joints, causing pain, stiffness, and decreased mobility. Physiotherapy can play an important role in managing the symptoms of osteoarthritis. Treatment may include a combination of exercises to improve flexibility and range of motion, strengthening exercises to support the joint, and manual therapy to reduce pain and stiffness.

Physiotherapists may also provide education and training on managing the condition and preventing further deterioration of the joint.

Rheumatoid Arthritis

Rheumatoid arthritis is a chronic autoimmune disorder that causes inflammation in the joints, leading to pain, stiffness, and decreased mobility. Physiotherapy can play an important role in managing the symptoms of rheumatoid arthritis. Treatment may include a combination of exercises to improve flexibility and range of motion, strengthening exercises to support the joint, and manual therapy to reduce pain and stiffness.

Physiotherapists may also provide education and training on managing the condition and preventing further deterioration of the joint.

Back Pain

Back pain is a common condition caused by various factors, including muscle strain, poor posture, and injury. Physiotherapy can play an important role in managing back pain. Treatment may include a combination of exercises to improve flexibility and range of motion, strengthening exercises to support the back, and manual therapy to reduce pain and stiffness.

Physiotherapists may also provide education and training on managing the condition and preventing further deterioration of the back.

Neurological conditions

Neurological conditions, such as stroke and spinal cord injury, can lead to decreased mobility and flexibility. Physiotherapy can play an important role in managing the symptoms of neurological conditions. Treatment may include a combination of exercises to improve flexibility and range of motion, strengthening exercises to support the affected areas, and manual therapy to reduce pain and stiffness.

Physiotherapists may also provide education and training on how to manage the condition and prevent further deterioration.

Conclusion

Summary of the benefits of physiotherapy for mobility and flexibility

Physiotherapy is an effective way to improve mobility and flexibility. Physiotherapists use a variety of techniques such as stretching and range of motion exercises, strengthening exercises, manual therapy, and education and training to help individuals achieve their optimal level of function and mobility. Physiotherapy can also help to alleviate symptoms associated with chronic conditions such as osteoarthritis, rheumatoid arthritis, and back pain.

Recommendations for incorporating physiotherapy into a treatment plan

To incorporate physiotherapy into a treatment plan for improving mobility and flexibility, it is recommended to do the following.

Consult with a physiotherapist

A physiotherapist can assess any limitations in mobility and flexibility and create a personalised treatment plan.

Incorporate exercises into the daily routine

Incorporating stretching, range of motion exercises, and strengthening exercises into a daily routine can help maintain and improve mobility and flexibility over time.

Use manual therapy techniques

Manual therapy techniques such as joint and soft tissue mobilisation can reduce pain and improve mobility and flexibility.

Take an active role in the healing process

Take an active role in the healing process by participating in your physiotherapy treatment and asking questions to understand the condition and how to manage it.

Be consistent with the treatment

It is important to be consistent with the treatment plan and follow the physiotherapist's recommendations to achieve optimal results.

Physiotherapy is an effective way to improve mobility and flexibility. It can help to alleviate symptoms associated with chronic conditions such as osteoarthritis, rheumatoid arthritis, and back pain.

By incorporating physiotherapy into a treatment plan, individuals can achieve their optimal level of function and mobility and lead a better quality of life.

Working closely with a physiotherapist is important to ensure that the treatment plan is tailored to the individual's specific needs and goals.

Transcend Health can get your body moving the way you want. Contact us today to start improving your function and mobility!

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A Comprehensive Guide to the Role of Physiotherapy

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Discover how physiotherapy can improve your mobility and flexibility through stretching, strengthening, manual therapy, and education. Visit us to learn more!

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Physical therapy can be beneficial to athletes for several reasons, including injury prevention and performance enhancement. One of the ways in which physiotherapy accomplishes this goal is through assisting with the improvement of one’s strength. Muscles that are strong have a lower risk of being hurt, and they also have the potential to help an athlete increase their performance.

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Physiotherapy Benefits for athletes and sports performance

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Discover the incredible benefits of physiotherapy for athletes and sports performance. Get back in the game and achieve your best results with our expert team!

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Increasing and maintaining your flexibility and mobility provides numerous health benefits, including improvement to our capacity for injury and pain-free functional movement.

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How to safely improve your flexibility and mobility

Increasing and maintaining your flexibility and mobility provides numerous health benefits, including improvement to our capacity for injury and pain-free functional movement. It is for this reason that physiotherapists and exercise physiologists often recommend flexibility training, mobility training or functional movement training to clients - particularly after they have sustained an injury.

What is flexibility?

Despite being interlinked, flexibility and mobility are not the same thing. In fact, there are crucial differences between the two. In this article we set out the differences between flexibility and mobility and look at ways in which you can safely improve both.

Flexibility can be defined as the ability of a singular musculotendinous unit to lengthen and then return to its original length after movement, which, in turn, improves the capacity of a singular joint to move through a full range of motion.

Flexibility refers to passive movement, meaning that we do not actively engage the muscle. Rather, we typically rely on an external force such as limb support or body weight to assist us to flex a joint and/or lengthen a muscle, or group of muscles, and stretch it beyond the range of motion that is accustomed to.

How do you improve flexibility?

When we push our muscles to elongate and stretch further than what they are accustomed to, the muscle spindle signals our central nervous system (CNS) and it responds by contracting the muscle, as a means of protecting it from potential injury.

When we engage the muscles in prolonged stretching - for example, holding a static stretch for 30 to 60 seconds - the muscle relaxes and, over time, the muscle spindle becomes accustomed to the new length, sending fewer signals to the CNS and reducing that automatic urge to contract, and our flexibility improves.

What is mobility?

Mobility can be defined as the ability for a joint, or a combination of joints, muscles, tendons, and ligaments, to move actively through a complete range of motion, without resistance, restriction, or pain.

Mobility refers to dynamic or active movement, where we consciously engage the muscles around a joint to move, such as bending your arm at the elbow and then straightening it again.

How do you improve mobility?

The best way to improve mobility is to incorporate dynamic stretches into range of motion exercises or your physical training regimen. Simple!

How are flexibility and mobility linked?

It is possible to have good flexibility without having good mobility, however good mobility is the product of a combination of good flexibility, stability, and muscular strength, which enables your body to actively mobilise the joints and move correctly.

Uneven muscle development, resulting from our tendency to move some muscles and joints more frequently than others as we complete our daily routine, causes some muscles to lengthen and slacken and others to shorten and tighten, which impedes flexibility. Muscles that have become disproportionately short and tight can pull our joints out of proper alignment, causing uneven joint wear and dysfunctional movement.

Abnormalities of functional movement, and incorrect movement techniques that we may adopt to compensate for these abnormalities, have the potential to cause issues such as anterior pelvic tilt (an abnormal pelvis position that can affect posture and cause pain), lower back pain, and arthritis - all of which significantly impact our mobility.

Which is more important - flexibility or mobility?

Although flexibility is important, evidence has shown that flexibility alone isn't necessarily crucial to achieving better physical fitness, correcting movement techniques, or improving your overall health. While stretching can be a great way to start the day and get your blood flowing, or to cool down after exercise, stretching alone will not improve your range of motion or dynamic functional movement.

For optimal health benefits, we need to be able to undertake movement using proper muscle and joint function and, for that to occur, flexibility must be accompanied by strong, stable, and mobile joints.

Having good mobility means that we are better able to perform the muscle and joint movements required by the normal activities of daily life (functional movements) and improving our capacity for good dynamic functional movement enables us to mobilise without effort, decreases the risk of injury, and can help to reduce muscle and joint pain.

This is where mobility training comes into play. Mobility training, also known as functional training, is a training program designed to increase and maintain flexibility and mobility, to enable easier and more efficient functional movement.

Mobility training: The best way to improve flexibility and mobility

Lack of flexibility and joint mobility can significantly impact your body's ability to move. Research indicates that the best way to improve flexibility and mobility is through a mobility training program that actively retrains our bodies to use the correct pattern of movement and helps to build muscle strength and increase range of motion.

Mobility training programs typically consist of a range of stretches, deliberate movements and full-body exercises that are designed to increase a person's core strength, core endurance, stability, and range of motion (ROM).

Full-body exercises

Full-body exercises help to improve mobility by directly improving our capacity for functional movement. Depending on a person's current level of fitness or mobility, these exercises often include a range of muscle-strengthening exercises that require us to engage a variety of muscle groups at one time, such as stair-climbing, squats, burpees, lunges, and push-ups.

Activities such as weight training, cross-training, circuit training, or mixing up your regular workouts to include all muscle groups over the course of the week, are excellent ways of engaging in full-body exercise.

Stretching

As we mentioned earlier, stretching is integral to flexibility - but not all stretches are created equally. A good mobility training program should include a mix of static stretching, dynamic stretching (stretching while moving), and stretching against resistance. This is because incorporating different kinds of stretches will help to increase muscle pliability and improve joint mobility.

While the benefits of mobility training for improving flexibility and mobility can't be underemphasized, any new exercise or training program should be formulated under the direction and supervision of a physiotherapist or exercise physiologist, to ensure the right mix of exercises for each individual and to avoid any possible injury.

Improve your flexibility and mobility with a personalised mobility training program from Transcend Health

Transcend Health offers a range of services to help you improve your mobility, including small group movement classes, exercise physiology classes, and one-on-one sessions with our highly-qualified physiotherapists and accredited exercise physiologists.

We even offer online appointments, if you're unable to make it to the practice, or you'd prefer to conduct your session from the comfort of your own home. Contact Transcend Health on (02) 4961 3399 or click here to fill out our online form to have one of our friendly staff contact you. Alternatively, use our online booking system (click here) to make an appointment today!

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Getting Flexibility and Mobility Right - Tips for Success

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Achieve optimal physical performance with flexibility and mobility exercises. Learn how to get it right for a healthier, stronger you.

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Physiotherapists and exercise physiologists are movement and exercise science specialists who are dedicated to helping people heal their bodies by correcting dysfunctional movement, increasing their strength, mobility and flexibility, and getting them moving properly.

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How Can Movement Flow Exercises Improve Strength and Mobility?

Physiotherapists and exercise physiologists are movement and exercise science specialists who are dedicated to helping people heal their bodies by correcting dysfunctional movement, increasing their strength, mobility and flexibility, and getting them moving properly.

A good way to achieve this is by recommending a type of therapy called 'Movement Flow' and guiding a person through Movement Flow techniques to target their unique problems and address areas in which their body can be strengthened.

What is Movement Flow?

Movement Flow is a technique that has been developed to enhance an individual's movement development through exercises that build the individual's movement flow, increasing their strength and mobility so that they can maintain and control fluid movements of muscles and joints.

After identifying an individual's strengths and weaknesses, the principles and techniques of Movement Flow enable the physiotherapist or exercise physiologist to provide the individual with the knowledge, skills and tools they need to address their weaknesses and improve their muscle control and fluidity of movement.

What are Movement Flow Exercises?

Movement Flow exercises are designed to build and improve an individual's strength, coordination, flexibility and awareness of the connection between their mind and body.

'Flows' are combinations of highly-functional exercises that are sequenced to allow for a smooth transition from one movement to the next, with the aim of enhancing fluidity of motion. Each individual exercise requires some level of ability, ranging from basic to advanced, aimed at strength, control and coordination.

Combining these exercises in a fluid sequence also requires a degree of concentration, especially when performed with a focus on proper execution and the aim of increasing speed, duration, and numbers/sets of repetitions.

Movement Flow Exercises

Movements and exercises that may be included in a Movement Flow program are:

Dynamic movements

Dynamic movements involve moving side to side, backwards and forwards, and rotating. These three-dimensional movement patterns involve moving the body through a series of range of motion stretches or exercises, which mimic the movements that the human body's muscles and joints perform on a daily basis.

Dynamic movement exercises engage the entire body as a single, integrated unit and can be built up over time to improve functional strength and efficiency of movement and increase aerobic endurance and anaerobic capability.

Examples include lunges with a trunk twist and cartwheels.

Balancing Exercises

Balance training involves strengthening the muscles that help improve stability and keep the body upright, such as legs and core (and some back muscles) and usually involves slow and methodical movements. Yoga and tai chi are examples of balance exercises.

Examples include balancing on one leg then squatting, holding a plank position or a handstand.

Strength exercises

Movement Flows that are designed to build strength often include a combination of bodyweight exercises. The complexity and intensity of these exercises will vary depending upon the individual's physiological capacity and current level of strength, and may include:

Leg Thrusts and Hip Thrusts

Squats (basic) through to Deep Squats and Explosive Deck Squats (advanced)

Knee-Touch Push-Ups

L-Sits (using dumb-bells, parallettes or parallel bars)

Movement Flow and Planes of Motion

Human joints have the ability to move in three planes of motion:

Sagittal

The body is dissected into left and right halves. Movements are forward and backward, up and down, using basic flexion and extension, e.g., bicep curls, squats, pull-ups and push-ups.

Frontal

The body is dissected into front and back halves. Movements are side to side, using abduction and adduction, e.g., star jumps, side lunges, abduction of hips when swimming breaststroke, adduction of hips when squeezing an exercise ball between knees.

Transverse

The body is dissected into top and bottom halves and movements are rotational. Examples include rotation during a golf swing and the Russian twist (sitting on the floor, knees bent to create a 'V' shape, then twisting at the waist - often while holding an exercise ball).

Movement Flow utilises the body's natural three-dimensional movement patterns, combining including dynamic movement, strengthening and balancing exercises, all while requiring smooth, fluid transitions from one exercise to the next.

Why Choose Movement Flow Over Other Exercise Training Programs?

Traditional exercise training programs tend to focus on movements in the sagittal plane only, are often based on an outdated understanding of anatomy, and suggest methods of training that have been scientifically proven to result in muscle and joint dysfunction and chronic pain.

Traditional gym equipment generally works isolated muscles or muscle groups and employs a fixed range of motion. Training muscles in isolation is known to produce muscle hypertrophy in certain muscle groups and although this increases muscle mass in that specific muscle, it can result in muscle wastage in others.

Traditional gym training methods do not provide multi-faceted stimuli to multiple muscle groups in unison, meaning the body isn't getting the training it requires to perform functional movements effectively.

Movement Flow, however, develops balance and stability, strength, control and coordination and improves the connection between mind and body. The result is that the body is able to achieve easier and more efficient functional movement, can control movements to produce fluid motion and smoothly transition from one movement to another while avoiding injury, and can reduce chronic pain.

How Can Physiotherapists and Exercise Physiologists Help with Movement Flow?

Physiotherapists and exercise physiologists are movement and exercise science specialists who will take the time to analyse an individual's biomechanics, to evaluate their anatomy, neuromuscular skills, and physiological capacity and gain an understanding of how and why the person's body moves in the way it does.

Physiotherapists and exercise physiologists are experts in functional movement, which is what Movement Flow is all about. They have the knowledge and experience to coach clients and design functional movement programs or Movement Flows that have the ability to get individuals moving with purpose and utilising the body's natural movement patterns to improve functional strength and mobility.

Learn More About Movement Flow at Transcend Health

When a client visits the physiotherapists and exercise science specialists at Transcend Health a careful biomechanical assessment is performed to determine the client's unique movement technique and identify any anatomical or functional abnormalities and incorrect techniques that are impacting on their body's ability to engage in proper muscle and joint function. This enables our team to work with the person to increase the efficiency and effectiveness their movement technique through a carefully designed Movement Flow program.

Transcend Health offer a range of services to help individuals improve their movement control, strength and mobility, including:

All you need to do to benefit from this ground-breaking program is contact Transcend Health on 02 4961 3399 or fill out our contact form to have one of our friendly staff contact you. Alternatively, use our online booking system to make an appointment today.

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What is Movement Flow? - Transcend Health

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Movement flow is a dynamic, full-body workout that blends strength, flexibility, and mindfulness. Discover its benefits and how to get started.

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Those who have regularly played sports usually find it hard to stay on the sidelines after an injury. Injured athletes would immediately want to resume their regular activities the moment the pain is gone.

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Those who have regularly played sports usually find it hard to stay on the sidelines after an injury. Injured athletes would immediately want to resume their regular activities the moment the pain is gone.

Unfortunately, returning to play, especially after suffering an injury that required surgery, is not always easy. One needs to be fully healed, not just physically but also mentally. However, the rehabilitation process before one can finally play again can be challenging. The length of recovery may be long or short, depending on different factors. Get the support of professionals who can give sound advice and recommend a recovery plan for the athlete.

What does return to play mean?

There comes a point when the injured athlete is able to perform their sports. Generally, when the performance is at a level similar to the time before the surgery happened, then they can return to play.

However, one may be ready to participate in sports but has yet to attain a 100% level of performance. A person may feel that they can already start playing but is not psychologically ready to experience the game.

Every athlete who undergoes surgery aims to get back to their sports as soon as possible. When athletes return to play, they should be able to participate in their sports just like before or even better.

However, the decision to return to playing should not be made by the athlete alone. It is always crucial to seek the approval of the doctor (or the surgeon) and the physical therapist, as well as the athlete's coaches and family.

Dangers of returning to play too soon after sports injury and surgery

One of the most common questions that athletes ask after a sports injury is when they can play again. Athletes feel frustrated, isolated, and even depressed sometimes after suffering from injury. The longer the recovery period, the more they feel negative about their condition.

However, one must understand that the road to recovery is often long, especially coming from surgery. Various factors affect one's readiness to play, such as the severity of injury and the complexity of medical and surgical care. It is not always the same for everyone. Knowing that there are risks involved will help one to better understand why it is not advisable to hasten the healing process.

Some of the risks faced by players who return to sports too soon include the following:

Risk of re-injury

According to experts, when athletes try to immediately get back to playing before their surgery is fully healed, they run the risk of suffering the same injury again. Sporting injuries affecting the groin, Achilles tendon, and repaired anterior cruciate ligaments (ACL) are among the most common ones where re-injury rate is high. Players returning soon may be due to the athlete's own desire, pressure from the team or coach, lack of understanding, or a combination of these factors.

Long-term issues

A simple injury can become a long-term problem if the recommendations for treatment and recovery are ignored or rushed. Worse, in some cases, if the rehabilitation process is not completed, the athlete may not be able to participate in the game in the same capacity as before.

Longer time to achieve full recovery

Returning too soon slows recovery time. Therefore, instead of returning to play immediately, the athlete should religiously follow the recovery plan of the doctor or therapist.

How to return to playing after athletic injury and surgery

Understandably, athletes want to get back into action immediately after their surgery, especially if they do not feel any discomfort. It is not recommended to jump into play as soon as no pain is felt. However, the following things can be done to ensure a safe return to play experience.

Be patient.

It is important to be aware right from the start that the recovery period may take quite a while. While waiting for the right time to start therapy, athletes can do other things to occupy their time. If moving is not yet allowed, reading self-motivation books can help them improve their mental health and outlook in life. They can also listen to podcasts of people who successfully returned to their game after suffering from injuries.

Talk to professionals.

The absence of pain does not necessarily mean that the patient is healed. The athlete should be checked thoroughly in all aspects of their health before truly going back to play.

There is a period to restore the body's normal functions, and this cannot be rushed; otherwise, serious consequences can happen. Talk to experts to know the proper course of action to take. For example, some injuries require the athlete to start rehabilitation right away. In contrast, others require a person to be fully healed before physical therapy should be done.

Prepare mentally.

The person should also be psychologically ready to return to competitive play following the surgery. Research shows a clear link between an athlete's psychological readiness to play again and their ability to go back to pre-injury level. Athletes with positive psychological responses are much more likely to return to their previous level of performance after surgery. They are also quicker to recover compared to those who respond negatively.

Enrol in rehabilitation programmes.

After major surgeries, patients are almost always required to undergo rehabilitation to speed healing and improve mobility. Furthermore, undergoing rehabilitation means being assisted by professionals who can properly guide and advise about recovery.

Get the support you need

Recovering from surgery requires the support of one's community. One of the most dangerous things that an athlete can do is to assess himself and decide to play without the help and advice of professionals.

If you are someone who wants to get back to your active lifestyle after surgery, we at Transcend Health can help you return to playing as soon as your body is ready. We have professional health practitioners who can give you advice and provide you with a treatment plan depending on your condition.

Our professional physiotherapists can help you with postoperative rehabilitation to rebuild your full body strength and get your ready to go back into action.

Get your body moving the way you want it. Get in touch with us at 02 4961 3399 or email hello@transcendhealth.com.au for more details.

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Essential Tips for Returning to Play After Surgery

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Recovering from surgery? Here are expert tips to help you return to play! Get back in the game with our injury rehab advice today.

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Practical Solutions to a Healthier Lifestyle

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Practical Solutions to a Healthier Lifestyle

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Everybody wants to lead a healthy lifestyle. Who doesn’t want to live long enough to enjoy the fruits of labour with family, friends, and loved ones, right? However, the million-dollar question is, why is it easier said than done? What hinders a person from enjoying a healthy lifestyle?

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What is a healthy lifestyle? A healthy lifestyle goes beyond preventing illnesses and keeping the mortality rate low. It encompasses the mind, body, and soul. How a person lives depends on eating a balanced diet, getting enough sleep and exercise, good stress management, social interaction, and mental and emotional stability.

Everybody wants to lead a healthy lifestyle. Who doesn't want to live long enough to enjoy the fruits of labour with family, friends, and loved ones, right? However, the million-dollar question is, why is it easier said than done? What hinders a person from enjoying a healthy lifestyle?

It all begins with the mind. The first step is to identify the common barriers to a healthier lifestyle. What to do about it requires an action plan and the willpower to do it!

6 Common barriers to a healthier lifestyle

The common barriers are roadblocks that keep us from achieving a healthy and productive life. Therefore, anything that obstructs the road to a healthy lifestyle is a red flag.

1. Personal barriers to physical activity

There are a thousand reasons not to exercise, just as there are a thousand reasons not to stay healthy. Reasons like illness or injury, childcare, and safety issues may be valid, but the all too familiar refrain like too tired, too busy, or too lazy are lame excuses health buffs do not want to buy.

Here are the top three personal barriers to physical activity and see which one resonates the most:

· Lack of time

Everybody shares the same 24 hours a day. Productive people find time to squeeze exercise into their busy schedules, while others barely get by. It all boils down to time management and purpose. What is the purpose of exercising? A person with a goal will find time to exercise instead of dishing out the no-time excuse.

· Lack of energy or motivation

Some people think of exercise as a daunting task that saps their energy. Others see exercising as unfamiliar and strenuous. A sedentary lifestyle may contribute to a lack of motivation unless somebody steps in and compels a person to move his butt. It is prudent to dig deeper into the reason behind such an issue. Motivation (or lack thereof) is a mindset. If people change their notion about exercise, even simple and less strenuous physical activity can do the trick.

· Lack of resources

Exercise may seem costly if hitting the gym is the only venue to stretch muscles. But public parks and recreational facilities provide ample space to burn calories at little to no cost. If public transportation to such places is an issue, why not ride a bicycle to warm up those calves?

2. Unhealthy habits and lifestyle

Old habits that give comfort and joy are hard to break, including those detrimental to health. Unhealthy habits become a lifestyle. It is like the air we breathe. How to break free is a constant struggle for most of us. Do not fall prey to these unhealthy habits:

· Skipping breakfast

Waking up late in the morning entices a person to skip breakfast. The perfect alibi is late for work. A long hiatus on an empty stomach makes one binge on mouth-watering dishes in large servings. It could lead to a spike in blood sugar after lunch and dinner.

· Staying late at night

Why is staying late at night to binge-watch television shows on a weekday a bad idea?

Lack of sleep is a challenge to the immune system. This is because our body produces proteins called cytokines during sleep. The protective cytokines ward off viral infection and inflammation. Inadequate sleep produces lesser cytokines, thus making a person susceptible to colds, flu, and other infectious diseases. Also, antibodies and cells that fight illnesses significantly decline during sleep deprivation.

· A couch potato

A couch potato is someone who leads a sedentary life devoid of physical activity. This unhealthy lifestyle leads to poor blood circulation and obesity. It could lead to illnesses like cardiovascular disease, diabetes, and hypertension.

· Smoking and excessive alcohol consumption

Cigarette smoking and heavy alcohol consumption wreak havoc on health and usher in untimely death. A heavy smoker could meet an untimely demise thru lung cancer. Drinking in moderation may not affect health, but too much alcohol consumption leads to cirrhosis.

· Binge eating

Incessant worriers turn to comfort foods like junk, sugary, and fatty foods during stress. The body releases serotonin or feel-good hormones at the first bite, and binge eating continues until the person cannot count the calories consumed. Obesity and life-threatening diseases kick in.

3. Temptation

There is nothing wrong with temptation per se. The problem begins when a person lacks self-control and cave into sinful pleasures that are unhealthy. For instance, a sweet indulgence with cakes, chocolates, and ice cream can spike blood sugar levels if diabetes runs in the family. Or a hefty appetite for fatty foods and meat can trigger high blood pressure if hypertension runs in the family.

Fast-food outlets that cause cholesterol to shoot up are another temptation for people who do not have the luxury of time to prepare nutritious meals.

4. Knowledge deficit

Most people are clueless about the need to change unhealthy habits until the laboratory test results come in. Others know they need to take action but don't know where to start.

5. Anxiety and depression

Mental well-being is just as important as physical health. Anxiety, which leads to depression, takes a toll on mental health. Depression results in illnesses such as heart disease, hypertension, diabetes, digestive disorder, and chronic pain.

6. Procrastination

Another barrier to a healthy lifestyle is procrastination. It is the do-it-tomorrow syndrome. Why put tomorrow if you can do it today?

How to achieve a healthy lifestyle

The slogan 'You can do it!' personifies the power of the individual to achieve anything - including a healthy lifestyle - as long as he sets his heart and mind to it.

Here are some tips to overcome barriers to a healthy lifestyle:

· Begin with the end in mind

There must be a clarity of purpose in every health plan. Think about the benefits in the future if there is a conscious effort to develop healthy habits today. Then, envision a long and productive life many years from now.

· Make incremental changes

It all begins with small and gradual steps. An incremental change in eating habits and behaviour will be beneficial in the long run. For example, instead of driving to work, why not ride a bicycle to stay fit? Rather than eating in a fast-food outlet, prepare simple meals at home. It is economical and healthy.

· Remove temptations

It is hard to resist indulgence in sweets, carbonated drinks, alcohol, and cigarettes. The first step is to remove them from the line of visibility or avoid peers who consume them.

· Get busy with physical activities!

Getting enough exercise is the best antidote to aging and various diseases. A sound mind and body are products of deliberate attempts to engage in worthwhile physical activities. Choose a favourite physical activity and set aside at least thirty minutes daily. Jogging, walking, callisthenics, and aerobics are excellent exercises.

· Social support

Get healthy tips from friends who lead a healthy lifestyle. Ask family members to join you in physical activities like swimming, marathon, or simply a walk in the park. Rally behind family members and loved ones who are battling against unhealthy habits and lifestyles.

· Track progress

Use an app to monitor heart rate, blood pressure, and burned calories. Ensure adequate sleep by using a sleep monitor. Monitor weight gain or loss to check deviations from ideal body weight.

Book an appointment with Transcend Health today!

Have you identified the common barriers that keep you from enjoying a healthy lifestyle? A healthy lifestyle is now within reach. All you need is the willpower to do it!

If you have congenital physical dysfunction, cardiorespiratory dysfunction, or geriatric conditions, our licensed physiotherapists will help you achieve optimal health and well-being.

We also offer exercise physiology services for people recovering from illness or injury.

For more details, call 02 4961 3399 or email hello@transcendhealth.com.au.

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Common Barriers to a Healthier Lifestyle-and What to Do About Itch

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Struggling to live a healthier lifestyle? Learn how to overcome common barriers and achieve your goals. Take the first step towards a better life today.

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Qualities in a Physiotherapist You Should be Looking For

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Qualities in a Physiotherapist You Should be Looking For

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Every patient is different, not just with what ails them but even when it comes to their mood. Even when some patients are challenging, the physiotherapist should always remain calm. Physiotherapy treatment timelines also vary with every patient. The patient’s problem, capacity, and motivation will determine this. This is why a good physiotherapist should be understanding and patient. Both the patient and the physiotherapist will be able to see the treatment through if the latter is calm and composed.

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8 Qualities to Look for in a Physiotherapist

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Need a physiotherapist? Look for these 8 essential qualities for optimal care. Find the right professional for your needs and get back to living your best life today.

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Physiotherapy is an effective way to incorporate rehabilitation, injury prevention, and performance enhancement into your fitness routine. By working with a physiotherapist, you can identify areas of weakness or imbalances in your body and develop a personalised plan to address them. Physiotherapy can help you increase your range of motion, improve your posture and alignment, and reduce your risk of injury.

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Understanding the Benefits of Physiotherapy in Fitness

Physiotherapy is an effective way to incorporate rehabilitation, injury prevention, and performance enhancement into your fitness routine. By working with a physiotherapist, you can identify areas of weakness or imbalances in your body and develop a personalised plan to address them. Physiotherapy can help you increase your range of motion, improve your posture and alignment, and reduce your risk of injury.

It can also enhance your strength, endurance, and overall physical performance. Whether you are a professional athlete or just starting your fitness journey, incorporating physiotherapy into your routine can help you achieve your goals and maintain optimal physical health.

Finding the Right Physiotherapist for Your Needs

Finding the right physiotherapist for your needs is essential to ensure that you receive the best possible care and achieve your fitness goals. To find the right physiotherapist, start by researching qualified and experienced professionals in your area. Look for physiotherapists who specialise in the areas that you need help with, such as sports injuries or chronic pain. Read reviews and ask for recommendations from friends or family members who have worked with physiotherapists before.

When you meet with a potential physiotherapist, ask about their experience and training, as well as their approach to treatment. It's important to find a physiotherapist who you feel comfortable working with and who understands your unique needs and goals. With the right physiotherapist on your team, you can improve your physical health and achieve your fitness goals safely and effectively.

Setting Realistic Fitness Goals with a Physiotherapist

Setting realistic fitness goals with a physiotherapist is crucial to ensure that you make progress safely and avoid setbacks or injuries. A physiotherapist can help you identify your strengths and weaknesses, evaluate your current level of fitness, and develop a plan to achieve your goals. They can also help you set realistic timelines for achieving your goals based on your individual needs and abilities.

By working with a physiotherapist to set goals, you can focus on making gradual, sustainable improvements to your fitness, rather than trying to achieve immediate, dramatic results. This can help you avoid burnout, frustration, and injuries, and allow you to enjoy the process of getting fitter and stronger over time. With the support and guidance of a physiotherapist, you can set and achieve realistic fitness goals that will help you lead a healthier, happier life.

Incorporating Physiotherapy into Your Warm-up and Cool-down

Incorporating physiotherapy into your warm-up and cool-down routines can help you prepare your body for exercise and prevent injuries. A physiotherapist can help you identify the best warm-up exercises for your needs, such as stretches or mobility exercises, and incorporate them into your routine. They can also help you develop a cool-down routine that includes exercises to help you reduce muscle tension and soreness and prevent injury.

By incorporating physiotherapy into your warm-up and cool-down routines, you can improve your flexibility, range of motion, and balance, and reduce your risk of muscle strains, sprains, and other injuries. Additionally, incorporating physiotherapy techniques into your warm-up and cool-down can help you improve your performance and recover faster between workouts. With the guidance and support of a physiotherapist, you can make the most of your warm-up and cool-down routines and enjoy safer, more effective workouts.

Using Physiotherapy Techniques during Strength Training

Using physiotherapy techniques during strength training can help you improve your form, prevent injuries, and achieve better results. A physiotherapist can help you identify areas of weakness or imbalances in your body and develop a strength training program that addresses these issues. They can also help you learn proper lifting techniques and form, which can help you avoid muscle strains, sprains, and other injuries.

Additionally, a physiotherapist can help you incorporate exercises that target specific muscles or areas of the body, such as the core or hip flexors, which can help you improve your overall strength and performance. By using physiotherapy techniques during strength training, you can maximise the benefits of your workouts and achieve your fitness goals safely and effectively.

Combining Cardio and Physiotherapy for Maximum Results

Combining cardio and physiotherapy can help you achieve maximum results in your fitness routine. Cardiovascular exercise, such as running or cycling, can help you improve your endurance, burn calories, and boost your overall cardiovascular health. By adding physiotherapy techniques, such as mobility exercises or stretches, to your cardio routine, you can improve your flexibility, balance, and range of motion, and reduce your risk of injury.

A physiotherapist can also help you design a cardio program that is tailored to your individual needs and goals, considering any injuries or imbalances you may have. By combining cardio and physiotherapy, you can achieve a well-rounded fitness routine that addresses all aspects of your physical health, including strength, endurance, and mobility. Additionally, the combination of cardio and physiotherapy can help you improve your mental health by reducing stress and anxiety and boosting your mood and self-confidence.

Monitoring Progress and Adjusting Your Routine with Your Physiotherapist

Monitoring your progress and adjusting your routine with your physiotherapist is an essential aspect of achieving your fitness goals safely and effectively. By working with a physiotherapist, you can track your progress over time and adjust your routine as needed. Your physiotherapist can help you set benchmarks and milestones to help you stay on track and provide feedback on your progress and performance. They can also help you adjust your routine to address any setbacks or challenges that may arise, such as injuries or plateaus in your progress.

By monitoring your progress and adjusting your routine with your physiotherapist, you can make sure that you are making progress towards your goals safely and sustainably, and avoid any setbacks or injuries along the way. With the guidance and support of a physiotherapist, you can achieve your fitness goals and maintain optimal physical health for years to come.

Maintaining Consistency with Physiotherapy-Integrated Fitness

Maintaining consistency with physiotherapy-integrated fitness is crucial for achieving your fitness goals and maintaining optimal physical health. A physiotherapist can help you design a personalised fitness routine that considers your individual needs, goals, and abilities. By incorporating physiotherapy techniques into your fitness routine, you can improve your flexibility, range of motion, balance, and strength, and reduce your risk of injury. To maintain consistency, it is important to set realistic goals and develop a schedule that fits your lifestyle and commitments. Your physiotherapist can help you stay on track by providing support, motivation, and accountability, and adjusting your routine as needed.

Finding enjoyable and challenging exercises can help you stay engaged and motivated, making it easier to maintain consistency. By committing to a consistent physiotherapy-integrated fitness routine, you can achieve lasting results and maintain optimal physical health over time.

Take the first step towards optimal physical health today!

Are you ready to take your fitness routine to the next level? Look no further than Transcend Health! Our team of expert physiotherapists can help you design a personalised fitness routine that incorporates physiotherapy techniques to help you achieve your goals safely and effectively.

From warm-up and cool-down routines to strength training and cardio, we have the knowledge and experience to help you achieve optimal physical health. Don't wait any longer to take the first step towards a healthier, happier you. Contact us today to schedule a consultation and start your journey towards optimal physical health!

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Looking to improve your fitness routine? Incorporate physiotherapy techniques for maximum results. Contact us today to schedule a consultation!

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Physiotherapy aids in the restoration of body movement and function of those who were injured or affected by disability or illness. Also referred to as physical therapy, physiotherapy also helps prevent injury and maintain one’s health and fitness.

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Physiotherapy aids in the restoration of body movement and function of those who were injured or affected by disability or illness. Also referred to as physical therapy, physiotherapy also helps prevent injury and maintain one's health and fitness.

10 significant benefits of physiotherapy

People of all ages can greatly benefit from physiotherapy, especially those having problems with their joints, nervous system, heart, and lungs. Whether you are dealing with a chronic condition that affects your physical function, or you're healing from a sports-related injury, physical therapy can help you get back on track.

Here are ten ways physiotherapy can improve your quality of life.

1. Physiotherapy helps in pain management.

Physiotherapy addresses not just the pain itself but also its source. It is particularly helpful for those suffering from chronic pain that has lasted more than three months.

One study found that early physical therapy interventions decreased the short-term and long-term use of opioids in people with low back pain. Another study that involved chronic low back pain found that opioids were less prescribed to follow-up patients who underwent physical therapy.

Some pain management techniques physiotherapists use include stretching, therapeutic exercises, massage, and cold and heat therapy.

2. It improves mobility and movement.

Physiotherapists can help improve your ability to move through stretching and strengthening exercises. They use a variety of techniques that can help individuals achieve optimum levels of mobility, which include motion exercises and manual therapy.

As you undergo endurance training, gait retraining, and balance and fall prevention, you will see improvement in your muscle strength, coordination, balance, and joint flexibility. Sometimes, physiotherapists also provide assistive technology or equipment to facilitate mobility.

3. Physiotherapy can help avoid surgery.

Sometimes, people who require surgery turn to physiotherapy to treat their condition. Surgery may not be necessary when this happens, especially if physiotherapy is able to eliminate the pain or discomfort of the injury. But for this to happen, the patient must be willing to undergo therapy and under the right circumstances.

For people who choose to delay or avoid surgery, physical therapy is preferred due to the following reasons:

It is non-invasive.

It poses less risk than surgery.

It is considered more cost-effective compared with surgery.

Physiotherapy can prevent further injury.

4. It assists in recovery from stroke, paralysis, and other neurological disorders.

Techniques used in physical therapy may help improve the symptoms caused by stroke, paralysis, and other neurological conditions like Parkinson's disease and MS. For instance, physiotherapy can help you get moving, like when using your arms and hands in everyday activities. Your therapists can help you find ways to enable you to do to things that are important to you.

5. It improves overall strength.

Weak muscles affect a person's movement. Physiotherapists know the areas of the body that need work out in order to improve the strength of that particular body part. Physical therapy also facilitates strength improvement through stretching and strengthening exercises. Along with these exercises, physiotherapists may also apply massage, heat, and ultrasound treatments that help improve flexibility and muscle function.

6. It shortens recovery from surgery.

Following surgery, doctors may recommend their patients undergo physical therapy. The sessions with the psychotherapist may last from a few weeks to several months, depending on the injury as well as the surgical procedure and course of treatment.

According to a study, critically ill patients who were hospitalised and underwent early mobilisation and physical therapy were shown to lead a better life quality. For example, they are able to walk longer distances and have better functions of the muscles upon discharge.

7. Physiotherapy helps manage women's health and other conditions.

Pregnancy and post-partum treatment are critical stages for women. Through physiotherapy, women can get personalised care to address these matters. Other health concerns physiotherapy can address include bowel incontinence, pelvic pain, urinary incontinence, and other related concerns.

8. It can prevent future injuries.

Physiotherapy can be used for the treatment of injuries. Still, those who are in good health condition or into sports and other physical activities can benefit immensely from physiotherapy by helping prevent injuries.

If you go to a physiotherapist, your therapist will guide you on how to move your body properly. You will be informed how the body can minimise stress and avoid potential strain, sprain, and fractures. You can also strengthen and increase the flexibility of your muscles and joints through proper exercise techniques, thus preventing injuries from happening.

9. It boosts lung and heart function.

Physiotherapists can design a work program that helps those suffering from coronary heart or lung disease. Several studies have already shown that exercise and physical therapy are effective methods of pulmonary rehabilitation.

10. It aids in age-related mobility issues.

Physiotherapy is shown to effectively treat many age-related pain and decreased mobility, thus improving the person's overall quality of life. Rheumatoid arthritis, back pain, neck pain, knee replacement, and other illnesses affecting a person's joints and ligaments are some conditions that can be improved by physiotherapy.

The lists above are just some of the many benefits that you can obtain from physiotherapy. As mentioned, even if you are in optimal condition, physical therapy can still improve your quality of life. Meanwhile, for those who are suffering from pain and other illnesses, you should consider scheduling a session with an experienced and reputable physiotherapist.

Call now and start your journey towards optimal health.

If you want to explore how physiotherapy can improve your quality of life, don't hesitate to contact Transcend Health now for booking inquiries and reservations. Our professional physiotherapists can assist you with health issues and suggest the best treatment for your injury or condition.

Book an appointment soon or get in touch with us at 02 4961 3399. Alternatively, you can send an email to hello@transcendhealth.com.au for enquiries about our services.

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10 benefits of physiotherapy: how it can improve your quality of life - Transcend Health

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Physiotherapy can benefit everyone, regardless of health condition.

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Physiotherapy is a branch of health science, closely related to biomechanics and sport science, in which practitioners study the science of movement and learn how to identify the root cause of an injury or chronic pain. Physiotherapy seeks to treat injury, disease, disorders, ageing and disabilities with physical treatments, including massage, exercise, manipulation and other treatments, rather than with surgical intervention or prescription medication.

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Everything you need to know about physiotherapy and its practitioners

What is Physiotherapy?

Physiotherapy is a branch of health science, closely related to biomechanics and sport science, in which practitioners study the science of movement and learn how to identify the root cause of an injury or chronic pain. Physiotherapy seeks to treat injury, disease, disorders, ageing and disabilities with physical treatments, including massage, exercise, manipulation and other treatments, rather than with surgical intervention or prescription medication.

The goal of physiotherapy treatment is to improve a person's quality of life by employing a range of treatments designed to reduce or eliminate pain and restore physical function, or to alleviate the effects of any dysfunction or disorder.

What is a Physiotherapist?

Physiotherapists are allied health professionals who specialise in the structure of the human body and its movement (biomechanics), with a focus on prevention and rehabilitation. They assess, diagnose, plan and manage the treatment of people of all ages who are suffering from a wide range of problems caused by injury, disability or disease processes - for example, sports injuries, musculoskeletal problems from overuse, and a variety of chronic health conditions. Physiotherapists may also perform occupational health assessments and prescribe, or provide guidance on, injury prevention activities.

Physiotherapists use extensive clinical and physiological knowledge, evidence-based practice, and a variety of therapies to treat a wide range of injuries and health issues, primarily treating conditions such as:

Problems with muscles, ligaments, joints, and bones, such as arthritis, osteoarthritis and osteoporosis

Sports injuries

Chronic health conditions, such Parkinson's disease

Chronic pain, such as lower back pain

Pelvic issues, such as bladder and bowel problems related to childbirth (for example, prolapses)

Pain, stiffness, swelling, fatigue and loss of muscle strength

Loss of mobility - related to neuromuscular conditions such as multiple sclerosis (MS), neurological movement disorders such as Parkinson's disease, and trauma to the spine or brain

Though more commonly treated by exercise physiologists your physiotherapist can also help in the treatment of:

Overweight and obesity

Pulmonary (lung) conditions, including asthma and COPD

Cardiovascular conditions, including heart disease

Diabetes

Long covid symptoms

Exercise prescription for cancer or palliative care during or after treatment

What does a Physiotherapist do?

Physiotherapists diagnose and manage a wide variety of conditions associated with muscles, bones, nerves and other systems of the body. The physiotherapist assesses the individual's condition and current capabilities and assists them to manage their physical condition or problems - regardless of whether these problems are congenital, have been in existence for some time, or are recent issues caused by an accident, injury or surgery.

Physiotherapists are trained to formulate individual care and treatment programs that manage the risk factors posed by co-morbidities and physical limitations resulting from chronic conditions, by providing lifestyle advice and prescribing exercises and aids to assist clients to move more safely and manage mobility and daily tasks and activities. Some physiotherapists work with children who have mobility issues, and work with parents to teach them how they help to improve their child's physical condition and overall quality of life.

Physiotherapists practice in public and private hospitals, rehabilitation clinics, residential aged care facilities, community health centers, and athletic training and sports medicine facilities. Physiotherapists also work in private practices, often practicing within multi-disciplinary teams - for example, co-located in clinics with doctors, exercise physiologists, remedial massage therapists and/or chiropractors. This enables the physiotherapist to work in consultation with other physical health and exercise specialists to:

plan and manage the care of individuals with musculoskeletal and neurological problems

provide health promotion education and offer advice on recommended lifestyle modifications

prescribe and supervise tailored interventions, exercise and other therapies, appliances or aids to help improve an individual's health, wellbeing, mobility, strength and conditioning, endurance and performance

assist with rehabilitation following musculoskeletal injury, stroke and surgery

What training or qualifications do Physiotherapists require?

Physiotherapists are university-educated physical health practitioners with an in-depth knowledge of human physiology and disease processes, extensive training in exercise prescription and use of a variety of therapies to treat acute injuries and chronic conditions.

Students typically complete four years' undergraduate education and training via a bachelor's degree in physiotherapy, however it is also possible to enter the profession through a masters or professional doctorate program of study. It is a requirement of the approved programs of study and professional accreditation that students undertake hundreds of hours of supervised practice in a clinical setting.

Are Physiotherapists registered or accredited?

It is a legal requirement that physiotherapists are registered with the National Physiotherapy Board of Australia. After the practitioner has registered with the Board the practitioner is also entered into the Australian Health Practitioner Regulation Agency (AHPRA) register of health professionals.

Registration is contingent upon the physiotherapist completing a program of study approved by the Physiotherapy Board of Australia. In order to register and then maintain their annual registration requirements, the practitioner must meet professional standards of practice for ongoing professional development, recent practice, criminal history and adherence to the Board's Code of Conduct. Practicing physiotherapists must also maintain professional indemnity insurance.

Physiotherapists are eligible to apply for membership of the Australian Physiotherapy Association (APA) - the peak body representing Australian physiotherapists and their patients - but membership of the APA is not a requirement for registration or practicing as a physiotherapist.

When should I see a Physiotherapist?

Physiotherapists treat both acute and chronic problems, to help heal injuries and improve chronic conditions over time. They can also provide preventative assistance to help you move better and reduce your risk of sustaining future injuries, by evaluating your biomechanics and coaching you on the correct way to move.

As primary health providers, it is not necessary to get a referral to see a physiotherapist - simply book an appointment. However, depending on the nature of your issue, it may also be advisable for you to consult with your GP or other medical professional to discuss your problem and get advice on managing your condition.

Physiotherapy at Transcend Health

If you are wanting to start or return to a physical exercise program, it's important to consult a physical health practitioner before you begin, to ensure you move safely and incorporate the right exercises for your personal physical fitness needs.

The physiotherapists at Transcend Health can design a personalised treatment plan, targeted at your individual issues. This could include a series of consultations where the physiotherapist uses a variety of treatment options to assist with rehabilitation or recovering or maintaining mobility, combined with the prescription of a therapeutic exercise program to help you prevent or manage chronic health conditions, lose weight, treat pain and injuries, and improve your overall fitness, health, and wellbeing.

If you'd like to find out more about physiotherapy and how it can help you achieve your personal health and fitness goals, call Transcend Health on 02 4961 3399. Alternatively, complete our online contact form to send us a message and one of our team will contact you shortly.

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What does a physiotherapist do? - Transcend Health

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Wondering what a physiotherapist does? Find out how these healthcare professionals help patients recover from injuries, surgeries, and more.

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Advantages of Engaging in Mobility Training

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Advantages of Engaging in Mobility Training

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Our flexibility and mobility – that is, the length to which our muscles can comfortably stretch and the range of motion that our joints and muscles are capable of – are important to our general health and wellbeing because they directly impact how well we are able to move and perform our normal, regular daily activities.

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How Can Improved Mobility, Flexibility and Physical Fitness Positively Affect Your Health?

You'll often hear physiotherapists and exercise physiologists recommend mobility training, flexibility training or functional movement training, because of the numerous related health benefits:

Increased and maintained flexibility and mobility.

Improved capacity for injury.

Improved, pain-free, functional movement.

However, our physical fitness isn't only determined by our level of aerobic fitness, strength, or weight we can lift or press. Nor are aerobic activity or strength training the only forms of exercise that are required to ensure our bodies is are performing at their optimum level.

Flexibility and mobility are also crucial elements in protecting our bodies from injury and pain, and there are good reasons for incorporating mobility training into our regular exercise routines or for making mobility training the first thing we think about when beginning or re-starting an exercise routine.

Why Are Flexibility and Mobility Important for Health and Wellbeing?

When looking to improve our physical fitness, we don't necessarily consider how large a part our mobility plays in our overall health and wellbeing. Nor do we often think about the need to increase or maintain our flexibility.

Our flexibility and mobility - that is, the length to which our muscles can comfortably stretch and the range of motion that our joints and muscles are capable of - are important to our general health and wellbeing because they directly impact how well we are able to move and perform our normal, regular daily activities.

Uneven Muscle Development

Our muscles can develop unevenly because we perform some movements more frequently than others, causing some to shorten and tighten and others to lengthen and slacken. Disproportionally short, tight muscles can pull our joints out of proper alignment, resulting in uneven joint wear and dysfunctional movement, and potentially causing issues like arthritis, lower back pain, kyphosis (hunching of the back) and anterior pelvic tilt (an abnormal pelvis position that can affect posture and cause pain).

When this occurs, we will often have difficulty activating other muscle groups, which puts further stress on the already tight muscles and means we are more likely to move differently, to compensate for weak muscles and avoid painful movement.

Re-Learning How to Move Well

In contrast, when we are able to move well, we are better able to distribute stress and tension throughout the body and alleviate pressure on important areas, like hips, knees and lower back. Actively working on improving or maintaining our mobility and flexibility through functional movement enables us to ensure our bodies are in the safest, most effective position to make proper use of our muscles and joints.

This can help to lower our risk of injury and reduce the pain that can be caused by incorrect or repetitive movements, extended periods of inactivity or retaining the one position for a long time.

What Is Functional Movement?

The term " functional movement" encompasses the range of muscle and joint movements necessary to perform the activities required in our daily lives. Good functional movement refers to our body's ability to undertake movement using proper muscle and joint function, so that we can mobilise effortlessly and go about our day pain-free and without risking injury.

The physiotherapists and exercise science specialists at Transcend Health analyse each client's biomechanics (how and why our body moves in the way it does) in order to gain an understanding of the client's anatomy, neuromuscular skills and physiological capacity. In doing so they build a picture of the person's unique movement technique and identify any anatomical or functional abnormalities that are impacting on their body's ability to engage in proper muscle and joint function.

Identifying abnormalities and incorrect techniques that impact a person's biomechanics enables the team at Transcend Health to work with the person to increase the efficiency and effectiveness their movement technique.

What Is Mobility Training?

Mobility training, also known as functional training, refers to a training program designed to increase and maintain flexibility and mobility, in order to enable easier and more efficient functional movement. Improving the body's functional movement can help to reduce muscular and joint pain, decrease the risk of injury and remain physically independent.

The specific exercises recommended for inclusion in an individual's mobility training program depend on each person's biomechanics and any identified abnormalities of movement. However, in general, mobility training incorporates a range of exercises to increase a person's core strength and core endurance, stability and range of motion (ROM), including:

Full-Body Exercise

Full-body exercises are important for safeguarding our mobility because they directly contribute to improving our ability to engage in functional movement. Full body exercise includes:

Stretching

Stretching is extremely important to increase muscle pliability, improve joint mobility and reduction of injury. It includes:

Dynamic stretching (stretching while moving)

Static stretching

Stretching against resistance

Yoga and Pilates.

While research has shown that core-strengthening exercises and passive range of motion (ROM) exercises can improve a person's core endurance and/or range of motion, they don't automatically improve dynamic functional movement. This is because when we actively engage our muscles to perform the functional movements required by our daily activities such as sitting, standing, walking, reaching or lifting, we tend to use habitual or default motor patterns.

Default patterns of movement are learned and reinforced over the course of our lifetime and aren't easily changed simply by improving our ROM through passive exercises. Rather, to improve our biomechanics, build functional strength and correct our habitual methods of functional movement, we need to practice the correct patterns of movement.

Deliberately practicing desired patterns of movement helps to repattern our habitual functional movements, so the correct movement pattern becomes our default. Mobility training under the direction and supervision of a physiotherapist or exercise physiologist is one of the best ways to achieve this.

When you undertake a course of mobility training, all the elements we have mentioned above will work together to improve your overall flexibility and mobility, as well as your capacity for injury and functional movement.

Improve Your Mobility and Flexibility with Individualised Mobility Training Programs at Transcend Health

Transcend Health offers a range of services to help individuals improve their mobility, including one-on-one sessions with physiotherapists and accredited exercise physiologists, small group movement classes and exercise physiology classes, and yoga classes.

If you would like to find out more, or get involved further, contact Transcend Health on 02 4961 3399 or fill out our contact form to have one of our friendly staff contact you. Alternatively, use our online booking system to make an appointment today.

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Mobility Training Benefits - Transcend Health

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Whether you're an athlete or a desk jockey, mobility training can help you move better and feel better. Explore the benefits and get started today.

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Proteins play a crucial role in the body. They assist by transporting molecules throughout the body, help repair damaged cells and regenerate new ones, protect the body from external bugs such as viruses and bacteria and promote growth and development as an individual grows.

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What is protein?

As one of the building blocks of life, protein is found in every cell of your body. It is made up of chains of amino acids, sequenced together to form different proteins.

Proteins play a crucial role in the body. They assist by transporting molecules throughout the body, help repair damaged cells and regenerate new ones, protect the body from external bugs such as viruses and bacteria and promote growth and development as an individual grows.

How much protein do I need?

The essential amino acids that are contained within your body can't be produced on their own. They are found in the foods that we consume. To source the adequate amino acids, you must fill your diet with protein rich foods. Your body will naturally take the protein from the consumed foods and break them down into amino acids that can be used around the body.

The recommended daily intake of protein is approximately 0.8 grams of protein per kilogram of body weight. For example; a 60kg female would need approximately 48 grams of protein intake. It is important to keep in mind that these are only recommendations and actual requirements may vary depending on age, gender, medical conditions, occupation and overall health.

Due to the rapid high training volume, it is recommended that elite athletes should aim to consume at least 1.6 grams of protein per kilogram of body mass to facilitate the remodelling of their muscle protein. Similarly, pregnant women should also increase their protein intake to supplement their own body and support the growth and development of the baby's essential organs such as the heart and brain.

However, it may be also necessary to reduce the daily intake of protein in your diet. If an individual has a metabolic disorder that affects the ability for the digestive system to break down certain amino acids, having a higher intake of protein may cause a buildup of these potentially toxic substances leading to potentially life-threatening complications. Hence, why increasing the protein intake may be necessary to controlling the disorder along with specialize diets, medicines and supplements.

The power of protein

Some of the best sources of protein come from milk, eggs, yoghurt, fish, chicken as well as a variety of nuts, seeds and beans. A significant portion of proteins also come from our daily intake of vegetables. Green leafy vegetables are a well-known source of protein and include spinach, asparagus, broccoli, watercress and bok choy just to name a few. Most individuals receive their daily intake of protein from eating a well-balanced diet, while others assist protein intake by taking supplements. Protein supplements are popular among body builders or people that have a protein lacking diet.

Protein has many overall health benefits including;

1. Building muscle mass

Having high amounts of protein in your diet can help in increasing your muscle mass. It is common practice for body builders and athletes to consume protein shakes to aid in improvements to muscle mass gains.

2. Boosting your immune system

Protein makes up a significant portion of your immune system, and needs a constant intake of new protein to function normally. Having adequate levels of protein in your diet means that the cells in your immune systems are constantly repairing and regenerating, meaning a stronger immune system for you.

3. Assist in the repair of damaged or strained muscles

When you are working out, your body naturally uses protein as a source of energy to support muscle contractions. When you have completed your workout, your muscles enter a recovery phase where amino acids are used in protein synthesis which helps to repair any damaged or strained muscles.

4. Boost your metabolism

Protein acts as a jump starter for your metabolism. You can increase your muscle mass through regular exercise and consuming protein can assist in building more muscle. By using a combination of regular exercise and adequate protein intake, your metabolism is able to run more efficiently to convert the proteins to amino acids to be used around the body.

5. Lose weight

Protein rich foods are linked to feelings of satiety, meaning your body feels fuller for longer. This leads to a reduction in calorie consumption as your body doesn't feel the urge to eat due to hunger, thus you eat less, potentially leading to weight loss. It is important to remember that to have success in weight loss, it involves not only a well-balanced diet including adequate intakes of protein, but also daily exercise and good levels of sleep, relaxation and recovery.

6. Potential to lower the risk of diabetes

Research has shown that diets that are rich in mono and polyunsaturated fats, which may include high protein foods, helps to lower the buildup of fat acids around the body's organs and in turn can potentially reduce the risk of diabetes and heart disease. While high protein foods do contribute to a healthier lifestyle, it is important to also engage in regular exercise and get adequate sleep to also assist your body to feel its best. Managing your weight, limiting your intake of alcohol, quitting smoking and limiting takeaway and processed foods also assists in potentially lowering your risk of diabetes and heart disease.

The role of protein during exercise

Protein is essential for exercise. This is because when you exercise, you are putting your muscles under strain, burning through your body's energy stores and placing the body under oxidative stress. As such, proteins aid in the recovery process, assisting in the repair of muscle tissue, helping to reduce any inflammation in the muscles and boost replenishment of the body's energy stores.

For elite athletes, having good muscle health is the key to performing at optimal level. Eating a diet high in protein is essential for muscle health and function as it promotes faster recovery and a sufficient source of fuel to assist athletes to perform. Preparation also plays an important part in assisting to boost performance in athletes. Planning suitable dietary intakes and creating an eating plan is important as is determining the optimal time to consume it. Elite athletes need to take into consideration when their body's needs to optimise protein consumption in order to take maximum advantage of the anabolic window to enhance muscle repair.

Final thoughts on protein and protein supplements

The bottom line to take away is that having a diet rich with protein is great for your overall health and wellbeing. It is important to remember that foods don't only contain one macronutrient like protein. When consuming high protein foods, it is essential to consider the other macronutrients that make up the food you are eating and how they also affect your body.

When considering whether protein supplements are right for you, remember it's not always necessary as most people who have a balanced diet consume enough to meet their daily protein needs. If you are considering protein supplements, be sure to consult your dietician for their advice and also inform your other health care service providers that you are taking supplements. All of our trusted health care providers want nothing more for us to be happy and improve our general health and wellbeing.

Transcend Health are experts in exercise physiology and physiotherapy and can assist you in tailoring a plan to make you move more comfortably and make recommendations on where you can improve your health, not only with physical exercise but with eating recommendations and inspiration on creating a healthier life and making healthier lifestyle choices from the proactive team. Contact the team today to get your body moving the way you want.

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Increasing Protein in your Diet and Why It's Good for Exercise - Transcend Health

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As one of the building blocks of life, protein is found in every cell of your body. It is made up of chains of amino acids, sequenced together to form

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Activity ideas for kids during school break

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Activity ideas for kids during school break

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If it’s a nice day, taking the kids for a bike ride, walk, or to a park can be enough (particularly if you’re trying to save money). During winter it can be difficult to find the motivation to exercise, however, you will feel much better after being active, especially if it’s with the whole family.

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We've compiled a list of ideas to keep your kids and family active these July School Holidays. There are activities suitable for all ages, see for yourself:

Charlestown Square Roller Skating Rink
Saturday 6th - Sunday 21st July 2019 from 10am PRICE $5
Charlestown Square is celebrating its 40th birthday with a 70's Roller-Skating Rink.

Find the roller skating rink daily from 10am in Centre Court, Level 1 near Myer. Tickets are $5 per person for a 45-minute session.

Tickets are available to purchase in centre or online

BOOK HERE
NOTE: The Roller Rink is suitable for children 2 years and above.
Holiday Intensive Program
Monday 15- Friday 19 July 9am
Five-days of intensive lessons reinforce the skills gained in Learn to Swim classes and helps your child retain information quicker. Watch your child improve their ability over the course of just one week.
West Wallsend Swim Centre
3 years and over

Five-day program $55

Bookings essential, call West Wallsend Swim Centre on 4921 0738

Parks & Playgrounds

If the weather permits, Newcastle & Lake Macquarie are filled with a great selection of parks and playgrounds.

Newest Playground Facilities:

Fletcher Street Reserve, Adamstown

Cressington Way Reserve, Wallsend

Stockton Active Hub, South Stockton

Find the nearest park or playground on the council website.

Dullboys Social Co.

Bowling, arcade games, dodgem cars and mini-golf. The perfect solution for indoor activities when the winter weather brings dark clouds and rain (note: the mini-golf is outside so you'll have to save that for a sunny day). There's even a diner and bar with plenty of treats to keep you satisfied.
School holiday special:
$6 bowling

Get in early for $6 games of bowling per person. Only available from 9-10am from 05.07.19 - 22.07-19

For more information head to Dullboys' website.

Treetops Adventure Park

Visit either the Newcastle or Central Coast location and explore nature with an adventure. Take your pick of the fun work out at the Adventure parks, amazing heights of the Vertical Challenges, the extreme thrill of the Crazy Rider or bounce, play, discover and explore at NetWorld.

Pricing from $14pp. Bookings are recommended. For more information head to the Treetops website.

Pulse Climbing

If you're looking for something different, Pulse Climbing offers facilities for all levels of climbing from beginners to elite. The atmosphere is relaxed and welcoming, with highly experienced staff on hand for safety instruction and to give tips on climbing technique and training.

Pulse climbing has three locations:

Adamstown - Top rope climbing and bouldering

Warners Bay (new) - Bouldering

West Gosford - Bouldering
Minimum climbing age is 5. Minimum belaying (holding the rope of a climber) age is 12.
For pricing, opening hours and information on the facilities, head to the Pulse Climbing website.

Ninja Parc

Are your kids full of energy? Won't sit still? Ninja Parc is a great way for them to release that energy, moving, swinging and jumping their way through the Ninja Parc course.

Ninja Parc has classes or casual play for people of all ages, so the whole family can join in!

The Ninja Parc indoor obstacle course includes rope climbs, bouldering challenges, vertical and horizontal doors and a sea of poles, each offering the opportunity to improve agility and unleash your inner Ninja!
Kids under the age of eight must be accompanied on the Ninja Parc course by an adult when partaking in free play. We also recommend kids (partaking in free play) be over the age of six to ensure they're capable of tackling the Ninja Parc course with confidence. Additionally, Ninja Parc offers classes for Mini Ninjas aged three to six years, and Little Ninjas aged seven to 12 years. For further detail, see our groups page, or call your closest Ninja Parc.
Visit the Ninja Parc website for more information.

Revolution Sports Park

Located in Maryville, the Revolution Sports Park site occupies a 4,600 metre square space with 3 arenas: The trampoline park, the bubble soccer arena and the inflatable field. There's also a cafe for parents to relax while the kids play.

For more information, visit the Revolution Sports Park website.

Charlestown Square 2019 Kids Entertainment Pass and Super Entertainment Pass

The NEW 2019 Kids Entertainment Pass and Super Entertainment Pass are now on sale (from $39pp) at the Customer Service Desk. These entertainment bundles can save you money and give your kids something to do these school holidays!

Each Entertainment Pass includes a ticket to Reading Cinemas- with a bonus small popcorn, Ribs and Burgers offer, Strike Bowling, Holey Moley, Timezone plus lots more!

Pick up your Entertainment Pass from the Customer Service Desk at Charlestown Square (Level 1 near JB Hi-Fi).

Click here for more information.

Go Karts

Seeking adventure and thrill? Go-karts are sure to get the adrenalin pumping. Visit Go Karts Go at Broadmeadow, or the indoor Xtreme Karts Warners Bay.

Hunter Ice Skating Stadium

Take the kids along to Hunter Ice Skating Stadium at Warners Bay for some winter fun. There's also a cafe with a range of food, snacks and beverages. School holiday pricing starts at $15pp.

For more information, visit the Hunter Ice Skating Stadium website.

Hunter Wetlands Centre

Plan a visit to the Wetlands these school holidays and take a closer look around or venture further from the Visitor Centre.

bring your bike and ride all the way to the Rainforest Shelter

hire a canoe and view the site from the water

Pick up a Scavenger Hunt List and see how many of the things you can find

go dipnetting and see what's below the water

They also have some special activities planned to help you get to know the Wetlands and its residents better.

Guided Canoe Tour for Families

Behind the Scenes Tour (8 - 12 year olds)

Waterbird Drawing Workshop (8 - 12 year olds)

Buggy Tours for Families (30 minute)

Birdwatching at Water Ribbon Pond.

Entry fees start at $2, children under 3 are free.
Closed in shoes, hat, sunscreen and insect repellent are strongly recommended. Closed in shoes are required for some activities.
Click here for more information on the July School Holidays Program.

Newcastle July School Holiday Activity Guide

As you can see, there are plenty of options around Newcastle and Lake Macquarie to stay active and outdoors with your kids these July School Holidays. There are also various options for when it's raining.

If it's a nice day, taking the kids for a bike ride, walk or to a park can be enough (particularly if you're trying to save money). During winter it can be difficult to find the motivation to exercise, however, you will feel much better after being active, especially if it's with the whole family.

Other resources:

Newcastle City Council's school holiday activity guide

Lake Macquarie City Council's school holiday activity guide

The July 2019 school holidays are from Saturday 6 July to Sunday 21 July.

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Active Ideas for Kids July School Holidays - Transcend Health

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We've compiled a list of ideas to keep your kids and family active these July School Holidays. There are activities suitable for all ages, see for yourself: Saturday 6th - Sunday 21st July 2019 from 10am PRICE $5 Charlestown Square is celebrating its 40th birthday with a 70's Roller-Skating Rink.

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Many people wonder whether exercising while sick will help or hinder their recovery. The answer will depend on many things, including just how sick you are.

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Exercising When You’re Sick - Transcend Health

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Many people wonder whether exercising while being sick will help or hinder their recovery. The answer will depend on many things, including just how sick you

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Injury prevention is an important part of every exercise or sporting activity. As mentioned above, using the appropriate protective equipment such as the correct footwear, gloves, and mouth guards is a great way to limit the incidence of sporting injuries.

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Painful Injury Prevention and Treatment - Transcend Health

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I would have to agree with her. The best way to deal with a painful injury is to take preventative measures so you don’t have to have that unpleasant

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An application that can improve physical and mental health

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An application that can improve physical and mental health

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When it comes to health and taking care of yourself, a holistic approach is always best. Health is a balance of physical and mental health, meaning neither should be neglected.

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Finding the balance of physical and mental health

When it comes to health and taking care of yourself, a holistic approach is always best. Health is a balance of physical and mental health, meaning neither should be neglected. Exercise provides a mood boost, thanks to the release of endorphins, which can give someone a more energised outlook on life and improve their mental health. If you're not quite up to exercising, there are ways you can improve your health, your mental health. These apps can help you manage your mental health, as they focus on mindfulness and relieving stress.

Disclaimer: these apps may be used with or without support from a registered health practitioner, but you may wish to consult with your local health or wellbeing practitioner if you are uncertain about using them.

Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

Mindfulness is a tool that can help you to:

Reduce worries, anxiety and distress

Enjoy more energy

Create a sense of calm

Learn how to relax and regulate emotions

Enhance awareness and creativity

Improve concentration and increase productivity

Develop a sense of empathy and connectedness

Enjoy better health and sleep

Available for free on the App Store and Google Play. For more information, head to smilingmind.com.au.

Guided meditations and breathing exercises with themed sessions from stress and sleep to focus and anxiety. The app has a gentle "get some headspace" reminder to encourage you to keep using the app and to keep practising mindfulness.

Available for free on the App Store and Google Play. For more information, head to headspace.com.

An app that lets you stay in bed all day. Well, not physically, but the app allows for relaxation and mindfulness, slowly guiding you around the room completing tasks like lighting a candle, or checking tarot cards. Simple yet effective.

Available for free on the App Store and Google Play. For more information, head to truluv.ai/selfcare.

Daily tools for stress, anxiety, and depression alongside a supportive community. Based on cognitive behavioural therapy and mindfulness meditation.

The app allows you to set daily goals to reach long-term goals and helps you to question negative thoughts and change your pattern of thinking.

Available for free on the App Store and Google Play. For more information, head to thinkpacifica.com.

The app is designed to reduce anxiety, improve sleep, and help you to feel happier.

Calm focuses on the four key areas of meditation, breathing, sleep, and relaxation, with the aim of bringing joy, clarity, and peace to your daily life.

The app delivers meditations that can help you to de-stress, as well as breathing programs, music, and sounds from nature to relax your mind and body and promote better sleep. Whether you're trying meditation for the first time or consider yourself a pro when it comes to being in the moment, there are options to suit everyone, regardless of how busy you are!

https://www.youtube.com/watch?v=FZb3TQ_URpU

Available for free on the App Store and Google Play. For more information, head to calm.com.

Black Dog Institute's Snapshot is an app that allows you to measure and monitor mental health and lifestyle factors that influence wellbeing. Based on your responses, it also provides general advice on how to improve your health and wellbeing and offers recommendations for where you could seek help and support. It is completely confidential and secure. The app is for Australian adults 18 years and over.

Available for free on the App Store and Google Play. For more information, head to blackdoginstitute.org.au.

Everyone has negative thoughts pop into their mind from time to time. It's when these thoughts don't go away that it becomes an issue of repetitive negative thinking. If your thoughts are impacting your everyday life, it's time to get help. ReachOut WorryTime interrupts this repetitive thinking by setting aside your worries until later, so you don't get caught up in them and can get on with your day. This means you can deal with worries once a day, rather than carrying them around with you 24/7. You set a time to review these worries and ditch the ones that no longer matter to you. This can be a helpful tool as when you're reviewing these worries at a later time altogether, you can start to see patterns of negative thinking and see how that can be impairing your daily life.

Available for free on the App Store and Google Play. For more information, head to au.reachout.com.

As you're probably aware, a good night's sleep helps foster both mental and emotional resilience. Chronic sleep disruptions set the stage for negative thinking, depression, anxiety and emotional vulnerability. Physical exertion through the day can make it easier to have a restful sleep, however, if you're still having trouble, try one of the apps mentioned to relax your mind.

Another crucial element is staying hydrated! Sounds simple, I know. But when you're not exercising, it can be easy to forget to stay hydrated because you don't necessarily feel thirsty. Despite this, keep up your fluids, all day, every day! Your body will thank you.

No-one is expecting you to go from spending the day in bed, to running a marathon. Exercise can be achievable in small chunks. Set yourself a goal, even if it's a 10-minute walk. Then, try to increase this each time you go, in no time you'll be walking for 30-60 minutes and will have an exercise routine! The release of endorphins will boost your mood, while the physical exertion will make it easier for you to get a better night's sleep.

Know that there is support available to help you.

Reach your goals with Transcend Health

At Transcend Health, we are about inspiring and helping you to move your body, and experience life unrestrained by pain, injury, disease and illness. That includes mental illness. We want to help you achieve your exercise goals, however big or small. If you're wanting to chat to an exercise physiologist, join a group class, yoga, or physiotherapy, contact us and we can help you to move beyond mediocrity.

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Healthy Body, Happy Mind: 7 Apps to Help Manage Your Mental Health - Transcend Health

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When it comes to health and taking care of yourself, a holistic approach is always best. Health is a balance of physical and mental health, meaning neither should be neglected. Exercise provides a mood boost, thanks to the release of endorphins, which can give someone a more energised outlook on life and improve their mental health.

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Sometimes it’s easy to fall into the habit of forming dates around food or a movie/Netflix binge. While you might enjoy these dates, it’s important (particularly when we leave summer towards the cooler months) that it doesn’t become the go-to date idea.

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Sweat Together, Stay Together: Active Date Ideas - Transcend Health

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Sometimes it’s easy to fall into the habit of forming dates around food or a movie/Netflix binge. While you might enjoy these dates, it’s important (particularly when we leave summer towards the cooler months) that it doesn’t become the go-to date idea.

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Chronic pain is one of the most crippling problems affecting overall health. It is also a major contributor to depression and anxiety.

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Chronic pain is one of the most crippling problems affecting overall health. It is also a major contributor to depression and anxiety.

It can be quite difficult at work to explain to your boss that you can't sit down all day because you have a constant pain in your lower back and its bad for your health. It's not like losing a leg or an arm, it's not a visual symptom.

There is no doubt pain can affect both physical and mental health, hampering your ability to work and earn an income. About 65 percent of people with chronic pain report interference with daily activities including sleep, work, exercise and routine self-care, which can have a negative effect on personal relationships, social interactions and lifestyle.

In a nutshell it impacts ALL areas of your life.

So what can we do about it?

There are many ways to approach pain. Below are my top tips to help reduce and manage pain:

Diet - what you eat and drink can have an effect on the inflammatory responses in your body. I recommend a diet based on moderate amounts of protein, lots of fresh vegetables and healthy fats (olive oil, oily fish, avocados and coconut oil). Bone broths are a great addition to the diet for healing our connective tissue.

An alkaline body - A high level of acidity in the body creates more pain! Pain and local tissue acidosis are closely related. This type of pain is normally in the joints (muscles and bones) and the skin can be tender to touch. The key to this type of pain is to alkalise the body. This often results in pain reduction.

Some things which can help to make the body more alkaline include-reducing your red meat intake, caffeine and alcohol or drinking dandelion leaf tea.

Supplements - fish oils in high doses can reduce inflammation. Magnesium can also help with muscular pain and cramps, including restless legs syndrome. There has been much research on the use of Turmeric and pain syndromes. Using it in cooking is a great start but in order for it to have a therapeutic effect you probably need to be taking it in a supplement form.

In the latest study of osteoarthritis patients, those who added 200 mg of curcumin a day to their treatment plan had reduced pain and increased mobility, whereas the control group, which received no curcumin, had no significant improvements.

Sleep - sleep would have to be one of the best ways to lessen inflammation in the body and therefore pain. It gives your body a chance to recharge and is important for cell renewal. Sleep is often difficult to achieve when you are in pain, taking a herbal sleeping supplement may help.

Weight - if you suffer from lower limb joint pain and you are overweight without doubt losing a few Kilos will reduce the stress on your joints and ultimately your level of pain.

Stress - this makes your body release higher amounts of cortisol from the adrenal glands and in turn has a detrimental effect on connective tissue. Reducing the stress in your life or finding ways to manage it better can help.

Know your triggers - learn what exacerbates your pain; you can try using a pain diary to help you work out if it is relating to something in your lifestyle such as foods, stress or workload. Knowing these triggers can help you to work around them and manage them better.
Note: Always check with your Naturopath before using supplements if you are on any medications.

This article was written by Cody Kennedy Naturopath. Cody believes the human body is smart. Smart enough to heal itself with just a little help. As principal naturopath at the National Award Winning Clinic CK Health she offers this help via her extensive knowledge of natural medicine and a passion to steer clients toward their version of optimal wellness. CK Health won National Clinic of the Year in 2018 with the ATMS awards.

You can read more about Cody at http://www.ckhealth.com.au

If you would like to learn more about Managing Chronic Pain Naturally then join Cody for a FREE talk at Transcend Health on 20 th February at 7.15pm. You can reserve your tickets HERE.

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Top Tips for Managing Chronic Pain - Transcend Health

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Chronic pain is one of the most crippling problems affecting overall health. It is also a major contributor to depression and anxiety. It can be quite difficult at work to explain to your boss that you can't sit down all day because you have a constant pain in your lower back and its bad for your health.

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What is Gut Flora and how does it affect your body

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What is Gut Flora and how does it affect your body

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You may have heard all the hype lately about gut health, but do you know why it’s so important?

One of the guts' most important jobs is to act as a storage site for friendly bacteria, for every human cell there are 10 microbes and most of these live in your digestive tract. Think of it like the tropical rainforest of your body so it is literally teeming with multiple organisms, we need these organisms for the health of our immune system, mental health, metabolism, and more!

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You may have heard all the hype lately about gut health, but do you know why it's so important?

One of the guts most important jobs is to act as a storage site for friendly bacteria, for every human cell there is 10 microbes and most of these live in your digestive tract. Think of it like the tropical rainforest of your body so it is literally teeming with multiple organisms, we need these organisms for the health of our immune system, mental health, metabolism and more!

The gut flora has many roles, it aids in digestion and produces vitamins and other compounds that affect your health, and it also helps to stop the invasion of bad bacteria, toxins and yeasts. Our gut flora can help to neutralise some of the toxic by-products of digestion and it has really important links to the lymphatic system and the immune system.

Mood and food. There is a strong link between our bowel flora and the way we feel, some microbes in the bowel produce GABA, which converts to dopamine, a feel-good hormone. Therefore, if we don't have enough of these microbes it can affect our mood.

Stress and the gut. The gut is like a helper for the brain, so it makes sense that stress will have an effect on how it functions. Disturbances of the gut-brain connection have been implicated in a wide range of disorders, including obesity, colitis, peptic ulcer, reflux and even eating disorders. Exposure to stress results in alterations of these brain-gut interactions.

It's not so much about reducing stress because this is hard to do but we can manage how we react to stress. If you can incorporate things into your life that will be a support to you during stress, then this will help you cope. Things like tai chi, yoga, meditation, swimming even walking along the beach will all reduce your stress levels.

The gut and weight. It's been proven that people who suffer with obesity are more likely to have higher amounts of the bacteria Firmicutes and lower levels of Bacteroidetes. Having the balance of the right bacteria can affect how your body utilises calories.

How to have restore gut flora. Foods such as gluten and sugar will have a negative impact on the gut. Sugar will feed the growth of yeast, candida and bad bacteria, which will further damage your gut and gluten can affect how the immune system functions. Antibiotics although sometimes needed affect the gut flora in a negative way, they can eradicate some flora completely and give you thrush and diarrhea.

A really simple way of improving your gut flora is to eat a variety of plant-based foods, such as nuts, seeds, vegetables, fruits, legumes, pulses and beans. Fermented foods such as kombucha, kefir, sauerkraut and kim chi are also helpful but you don't need a lot of these foods, they are best avoided if you suffer from Candida.

One way of knowing exactly what bacteria you need to restore the balance in the bowel is do a test such as the Ubiome DNA stool test. This looks at the types of bacteria you have and the levels present. It allows you to address each strain individually in order to create a more balanced ecosystem. If you want to lose weight, alleviate depression or anxiety, reduce symptoms of inflammatory bowel disease or improve the functioning of your immune system, this can be very helpful.

Cody Kennedy, Naturopath at CK Health, Adamstown, wrote this article. CK Health was recently award Clinic of the Year by the Australian Traditional Medicine Society. For more information you can contact Cody at www.ckhealth.com.au.
Interesting links: Gut - brain connection https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845678/ Fermented milk balances brain activity https://www.ncbi.nlm.nih.gov/pubmed/23474283 Probiotics for Depression https://universityhealthnews.com/daily/depression/the-best-probiotics-for-mood-enhancing-the-gut-brain-connection-with-psychobiotics/

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Restore Your Gut Flora and Improve Your Health - Transcend Health

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You may have heard all the hype lately about gut health, but do you know why it's so important? One of the guts most important jobs is to act as a storage site for friendly bacteria, for every human cell there is 10 microbes and most of these live in your digestive tract.

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When recovering from an injury or trying to prevent one from happening by strengthening your body, you don’t want to be taking risks. Exercise physiologists and physiotherapists are health professionals you can trust, and they hold the knowledge, qualifications, and skills to best care for you and your body.

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Rather than being roped in by buzz words when it comes to your health, it's good to know which health professionals can assist you the most. When recovering from an injury or trying to prevent one from happening by strengthening your body, you don't want to be taking risks. Exercise physiologists and physiotherapists are health professionals you can trust, that hold the knowledge, qualifications and skills to best care for you and your body.

Okay, so they're both health professionals, but what's the difference between what they do?

Accredited Exercise Physiologists (AEPs) and Physiotherapists are both university qualified allied health professionals. However, AEPs specialise in exercise and movement for the prevention and management of chronic diseases, injuries and complex medical conditions (Healthywa.wa.gov.au, 2018).

Accredited Exercise Physiologists (AEPs)

AEPs typically work with conditions such as (but not limited to): heart disease, diabetes, mental illness, delaying cognitive decline, some cancers, lower back pain, osteoporosis and osteoarthritis (Exercise Right, 2018).

They possess extensive knowledge, skills and experience in clinical exercise delivery and health-behaviour change counselling for people with chronic diseases or injury (Exercise Right, 2018). This is what differentiates them from other allied health professionals.

There is vast scope working as an accredited exercise physiologist. Industries or organisations that include exercise physiologist roles:

public and private hospitals settings

primary, secondary and tertiary health care

within private and multidisciplinary clinics

population health

workplace health and rehabilitation

ageing and aged care

fitness centres, gymnasiums, business

sporting clubs (this. Deakin University, 2018)

An AEPs skills are particularly well received by clients who are looking to age well and age independently.

How do you become an Accredited Exercise Physiologist (AEP)?

AEPs undertake a minimum of 4 years equivalent study at an Australian Qualification Framework (AQF) Level 7 or above in the area of clinical exercise physiology and are required to meet an extensive accreditation process that includes practicum experience in a range of settings and environments. To maintain their accreditation, AEPs have annual requirements for professional practice and professional development (Accredited Exercise Physiologist Scope of Practice, 2018).

Physiotherapists

Physiotherapy is the treatment of injury, disease and disorders through physical methods - such as exercise, massage, manipulation and other treatments (Health Times, 2018).

Physiotherapists work across a range of health settings including:

private practices

public and private hospitals settings

community health centres

residential aged care facilities

sporting clubs (Allied Health Professions Australia, 2018)

How do you become a physiotherapist?

To qualify as a physiotherapist, practitioners must complete a bachelor, masters or professional doctorate program. They must also complete supervised practice in a clinical setting. Physiotherapists are required by law to be registered under the National Physiotherapy Board of Australia. Members of the Australian Physiotherapy Association must also complete continuing professional development (Allied Health Professions Australia, 2018).

Physiotherapists help you recover from injury, reduce pain and stiffness, increase mobility and prevent further injury.

AEPs and physiotherapists both assist clients to develop safe, effective, individualised exercise interventions.

Find the right treatment at Transcend Health

We listen to your unique wants and needs and focus on your goals to tailor your experience. We incorporate exercise, goal setting, dietary advice and education to provide a holistic, patient-focused approach. Get in touch with our exercise physiologists and physiotherapists for an individualised solution. Call us on 02 4961 3399 or email us at hello@transcendhealth.com.au.

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What's the difference between Exercise Physiology and Physiotherapy? - Transcend Health

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Rather than being roped in by buzz words when it comes to your health, it's good to know which health professionals can assist you the most. When recovering from an injury or trying to prevent one from happening by strengthening your body, you don't want to be taking risks.

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It’s likely that if an individual is experiencing poor mental health conditions, they will also experience elements of poor physical health and vice versa. While this may not always be the case, generally, physical and mental health are connected and influence one another.

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Linking Physical and Mental Health - Transcend Health

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It’s likely that if an individual is experiencing poor mental health conditions, that they will also experience elements of poor physical health and vice

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Improving healthy activity to manage symptoms of osteoarthritis 

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Improving healthy activity to manage symptoms of osteoarthritis 

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Although osteoarthritis can get worse over time, it is not an inevitable part of ageing and isn’t always progressive (Australian Commission on Safety and Quality in Health Care, 2017). You can manage your symptoms and improve physical activity by revising risk factors such as excessive weight.

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First, let's take a look at what osteoarthritis actually is.

Osteoarthritis is a chronic disorder that affects movable joints, compromising the articular cartilage, underlying subchondral bone, and surrounding soft tissues (Palmieri-Smith et al., 2017). It mostly affects the hands, spine and joints such as hips, knees and ankles. It is the predominant condition leading to knee and hip replacement surgery in Australia (Australian Institute of Health and Welfare, 2018).

Although osteoarthritis can get worse over time, it is not an inevitable part of ageing and isn't always progressive (Australian Commission on Safety and Quality in Health Care, 2017). You can manage your symptoms and improve your physical activity by revising risk factors such as excessive weight. Being overweight increases risk of osteoarthritis by two times, being obese increases the risk by four times (Australian Commission on Safety and Quality in Health Care, 2017).

Osteoarthritis isn't necessarily degenerative, and it doesn't always get worse over time despite common belief. Osteoarthritis can be made worse by avoiding movement and exercise. For a long time, the recommendation has been to "rest, avoid pain" however the associated muscle wastage and decrease in strength and mobility of the affected joint is what makes osteoarthritis appear to be degenerative.
Source: (Australian Institute of Health and Welfare, 2018)
For all the visual learners, the video below gives an explanation on how a physiotherapist can help your osteoarthritis.

Conservative management* (including exercise, weight loss, and education) are recommended at ALL stages of the disease- this is important to remember (Australian Commission on Safety and Quality in Health Care, 2017). Whatever stage your osteoarthritis is in, exercise, weight loss and education can be a benefit to you.

Surgery isn't your only option, and certainly shouldn't be your first option. The Australian Commission on Safety and Quality in Health Care found that fewer than 10% of those on waiting lists for joint replacements, incorporated weight loss into their management plan for their osteoarthritis. Even when patients ultimately require surgery, weight loss and exercise is still recommended as the best practice to improve the functional outcomes before and after surgery. Exercise can delay and even prevent the need for surgery.

There are a lot of misconceptions when it comes to health- and osteoarthritis is no exception. If you want to understand more about the condition, and how manage your symptoms, we're here for you!
Source: (Australian Commission on Safety and Quality in Health Care,2017)
If you're wanting to seek help from a physiotherapist but you're unsure of the process, we're giving you an insight into how we assess a client with knee osteoarthritis. We're hoping this transparency shows you that it's nothing too intimidating and shouldn't be something that you put off.

A Physiotherapists and Exercise Physiologists assessment of a client with knee osteoarthritis

Step 1

Take a complete history

Symptoms: onset, type, nature, pattern, single or multi-site osteoarthritis

Co-existing musculoskeletal injuries, or medical conditions

Complete medical history

Medications

Activities of Daily Living: social supports, exercise, leisure, hobbies

Atypical findings suggestive of another cause for the presenting complaints that warrants further investigations.

Step 2

Assess the client's function, including movement during daily tasks, take observations of bony shape, skin integrity and posture, assess the joint range of motion, muscle tone and strength, balance and flexibility.

Step 3

Provide education to the client about the findings from their assessment, and what aspects of the current recommended guidelines apply to them (e.g. weight loss, prescription of mobility aids, falls prevention etc.)

Step 4

Prescribe an appropriate exercise program for the client and monitor this program for 6-12 weeks to ensure the level of exercise is gradually progressed.

Exercises may include: lower body and core strengthening, balance, stretches, and/ or water-based therapy.

Step 5

Provide necessary manual therapy treatment to the client to assist them with their pain and function *Physiotherapist only

Step 6

Determine whether the client is interested in group exercise classes and support their engagement and participation in appropriate classes.

Step 7

Make necessary referrals and advocate for the client depending on their needs, and level of function.

(Caitlin Daley, Physiotherapist at Transcend Health) and (Australian Commission on Safety and Quality in Health Care, 2017).

Move Beyond Mediocrity

At Transcend Health, we are about inspiring and helping you to move your body, and experience life unrestrained by pain, injury, disease and illness. Whatever your favourite way to move is (physical activity, exercise, sport, active play, etc) we will help you to keep moving and doing the things you love longer. We are a team, combining physiotherapy and exercise physiology with a whole lot of passion for all forms of movement. We can't wait to share our philosophy and help you move beyond mediocrity.

Give us a call on 02 4961 3399 to see how we can help your osteoarthritis.

*Conservative management: Non-surgical management of a condition; for knee osteoarthritis this includes activities such as patient education and self-management, weight loss and exercise (non-pharmacological interventions), and use of medicines such as analgesics and non-steroidal anti-inflammatory drugs (pharmacological interventions) (Arthritis Australia, 2014).

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How Can a Physiotherapist Help Your Osteoarthritis? - Transcend Health

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First, let's take a look at what osteoarthritis actually is. Osteoarthritis is a chronic disorder that affects movable joints, compromising the articular cartilage, underlying subchondral bone, and surrounding soft tissues (Palmieri-Smith et al., 2017). It mostly affects the hands, spine and joints such as hips, knees and ankles.

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We’re often asked about Medicare Rebates when accessing our physiotherapy and exercise physiology services. It can be confusing, so we’ve compiled all the answers right here to explain everything you need to know about Medicare rebates at Transcend Health.

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Physiotherapy and Exercise Physiology Medicare Rebates - Transcend Health

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We’re often asked about Medicare Rebates when accessing our physiotherapy and exercise physiology services. It can be confusing, so we’ve compiled all the

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One of the guts' most important jobs is to act as a storage site for friendly bacteria, for every human cell there are 10 microbes and most of these live in your digestive tract. Think of it like the tropical rainforest of your body so it is teeming with multiple organisms, we need these organisms for the health of our immune system, mental health, metabolism, and more!

# data[].attributes.attachment_link.readable_text
You may have heard all the hype lately about gut health, but do you know why it's so important?

One of the guts most important jobs is to act as a storage site for friendly bacteria, for every human cell there is 10 microbes and most of these live in your digestive tract. Think of it like the tropical rainforest of your body so it is literally teeming with multiple organisms, we need these organisms for the health of our immune system, mental health, metabolism and more!

The gut flora has many roles, it aids in digestion and produces vitamins and other compounds that affect your health, and it also helps to stop the invasion of bad bacteria, toxins and yeasts. Our gut flora can help to neutralise some of the toxic by-products of digestion and it has really important links to the lymphatic system and the immune system.

Mood and food. There is a strong link between our bowel flora and the way we feel, some microbes in the bowel produce GABA, which converts to dopamine, a feel-good hormone. Therefore, if we don't have enough of these microbes it can affect our mood.

Stress and the gut. The gut is like a helper for the brain, so it makes sense that stress will have an effect on how it functions. Disturbances of the gut-brain connection have been implicated in a wide range of disorders, including obesity, colitis, peptic ulcer, reflux and even eating disorders. Exposure to stress results in alterations of these brain-gut interactions.

It's not so much about reducing stress because this is hard to do but we can manage how we react to stress. If you can incorporate things into your life that will be a support to you during stress, then this will help you cope. Things like tai chi, yoga, meditation, swimming even walking along the beach will all reduce your stress levels.

The gut and weight. It's been proven that people who suffer with obesity are more likely to have higher amounts of the bacteria Firmicutes and lower levels of Bacteroidetes. Having the balance of the right bacteria can affect how your body utilises calories.

How to have restore gut flora. Foods such as gluten and sugar will have a negative impact on the gut. Sugar will feed the growth of yeast, candida and bad bacteria, which will further damage your gut and gluten can affect how the immune system functions. Antibiotics although sometimes needed affect the gut flora in a negative way, they can eradicate some flora completely and give you thrush and diarrhea.

A really simple way of improving your gut flora is to eat a variety of plant-based foods, such as nuts, seeds, vegetables, fruits, legumes, pulses and beans. Fermented foods such as kombucha, kefir, sauerkraut and kim chi are also helpful but you don't need a lot of these foods, they are best avoided if you suffer from Candida.

One way of knowing exactly what bacteria you need to restore the balance in the bowel is do a test such as the Ubiome DNA stool test. This looks at the types of bacteria you have and the levels present. It allows you to address each strain individually in order to create a more balanced ecosystem. If you want to lose weight, alleviate depression or anxiety, reduce symptoms of inflammatory bowel disease or improve the functioning of your immune system, this can be very helpful.

Cody Kennedy, Naturopath at CK Health, Adamstown, wrote this article. CK Health was recently award Clinic of the Year by the Australian Traditional Medicine Society. For more information you can contact Cody at www.ckhealth.com.au.
Interesting links: Gut - brain connection https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845678/ Fermented milk balances brain activity https://www.ncbi.nlm.nih.gov/pubmed/23474283 Probiotics for Depression https://universityhealthnews.com/daily/depression/the-best-probiotics-for-mood-enhancing-the-gut-brain-connection-with-psychobiotics/

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Restore Your Gut Flora and Improve Your Health - Transcend Health

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You may have heard all the hype lately about gut health, but do you know why it's so important? One of the guts most important jobs is to act as a storage site for friendly bacteria, for every human cell there is 10 microbes and most of these live in your digestive tract.

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Improving well-being and eliminating back pain

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Improving well-being and eliminating back pain

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Almost everyone will have low back pain at some point in life (Clark and Horton, 2018). It can affect anyone at any age and the cause may not always be as clear as you think.

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Almost everyone will have low back pain at some point in their lives (Clark and Horton, 2018). It can affect anyone at any age and the cause may not always be as clear as you'd think.

Back pain can be unpredictable, turning your life upside down as you struggle to walk or even sit. Desperate to rid the pain, you may consider surgery, although there are many cheaper and more effective ways to deal with back pain.

Operations are getting more complex, meaning they're riskier. Despite this, there are still plenty of people going under the knife.

There has been an increase in complex surgery, which may increase the risk of major complications however provides no additional benefits to the traditional decompression surgery.

US journalist and author of Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery, Cathryn Jakobson Ramin says "You can never consider surgery as your best option for ordinary low back pain because an intact spine is always better than a surgically altered spine" (Arnold, 2018).

Back pain is one of the most disabling conditions in terms of cost, lifestyle and work constraints (Radio National, 2018). If back pain is something you're struggling with, there is hope!

Firstly, let's take a look at the difference between soreness versus pain related to a lower back condition.

Minor soreness is a natural result of exercise and is characterised by a dull, aching feeling. Back muscles may feel tender or rigid- this is particularly true for those new to exercising. Soreness from exercise should subside from 24 to 72 hours.

Pain however, is your body's way of telling you you're doing something wrong. This pain is generally moderate to severe, and often results in restrictions to your day-to-day functioning.

If you're completing an exercise and are in pain (rather than feeling sore), you should consult a health service such as a doctor or physiotherapist. The pain is most likely occurring because:

You are performing the particular exercise wrong

The exercise you are performing is not designed for your lower back condition

You have another injury or significant lower back pain you are not aware of (Dipan Patel, 2018)

Years ago, a person experiencing back pain would be advised bed rest and immobilisation of the back. However, research over the last 10 or so years has shown that inactivity weakens the muscles supporting the spine and, if continued, can prolong recovery or even make certain conditions worse (Dipan Patel, 2018).

It's time to rethink pain.

When it comes to chronic pain, pain can be more severe as fear of re-injury heightens (Arnold, 2018).

While back pain can affect anyone any age, some may be at more risk than others. People with other chronic conditions, including asthma, chronic headaches, and diabetes, are more likely to report low back pain than people in good health, those with poor mental health are also at increased risk (Ferreira et al., 2013).

Exercise plays an important role in preventing back pain. You may think that exercise will strain your back even more, however the right exercises can actually help- despite the fear of re-injury your brain is holding on to. If you suffer from a lower back condition-like a lumbar herniated disc or spinal stenosis-your doctor will likely recommend exercise as part of your treatment program (Dipan Patel, 2018).

Around 1 in 6 Australians have back pain each year.

Most are of working age, and an equal number of women and men are affected (Healthdirect.gov.au, 2018). While back pain can improve in a few days or weeks, sometimes it hangs around a lot longer.

If you're experiencing back pain, it's important not to restrict your movement too much. Even if your back is very painful, slow and gentle movements are better than lying still in bed. If you keep your back moving, it will become more supple and flexible (Healthdirect.gov.au, 2018).

If you're experiencing unusual or long-term back pain, you should visit a health service. If you receive the all clear from a doctor or physiotherapist, you are safe to move. You may think that any movement will cause the injury to reoccur, however if you consult a physiotherapist they will suggest activities that you should be able to manage, and that your doubts are based on fear of re-injury and are not on actual evidence. It's not to say that the pain you experience is imagined, it's just due to physiological changes in the brain, that actually influence the amount of pain that you may experience (Radio National, 2018).

Developments in neuroscience indicate that the brain creates pain as a mechanism to protect us (Arnold, 2018).

Exercise increases muscle flexibility and strength and promotes healing by increasing blood flow to the injured site. Healthy muscles provide protection to bones and joints (Dipan Patel, 2018).

Reasons to see a physiotherapist about your lower back pain:

To get relief from pain

To develop an individualised exercise program

To learn proper exercise technique and ways to give muscular protection to bone and joint structure

Exercise Physiology is another great option for those experiencing pain from increased activity. If you're injured; experience low back pain; have conditions like diabetes, obesity, heart disease, high blood pressure, PCOS, anxiety, depression or cancer, Transcend Health can help you to improve your health and well-being, keep you doing the things you love, all through living an active lifestyle.

Get your body moving again the way you want

If you're experiencing back pain and want help with exercise alternatives, get in touch with the Transcend Health team today.

Call 02 4961 3399 or email hello@transcendhealth.com.au

References

Arnold, A. (2018). The lowdown on treating lower back pain without drugs and surgery. [online] ABC News. Available at: http://www.abc.net.au/news/health/2018-06-11/treating-lower-back-pain-without-drugs-and-surgery/9850798

Dipan Patel, M. (2018). Exercising with Lower Back Pain: Should You Work through the Pain?. [online] Spine-health. Available at: https://www.spine-health.com/blog/exercising-lower-back-pain-should-you-work-through-pain [Accessed 13 Jun. 2018].

Healthdirect.gov.au. (2018). Back pain. [online] Available at: https://www.healthdirect.gov.au/back-pain [Accessed 12 Jun. 2018].

Clark, S. and Horton, R. (2018). Low back pain: a major global challenge. The Lancet, 391(10137), p.2302.

Ferreira, P., Beckenkamp, P., Maher, C., Hopper, J. and Ferreira, M. (2013). Nature or nurture in low back pain? Results of a systematic review of studies based on twin samples. European Journal of Pain, 17(7), pp.957-971.

Radio National. (2018). Rethinking what's best for low back pain. [online] Available at: http://www.abc.net.au/radionational/programs/healthreport/low-back-pain-retraining-the-brain/9842118#transcript [Accessed 12 Jun. 2018].

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Rethinking Pain: Treating Lower Back Aches - Transcend Health

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Almost everyone will have low back pain at some point in their lives (Clark and Horton, 2018). It can affect anyone at any age and the cause may not always be as clear as you'd think. Back pain can be unpredictable, turning your life upside down as you struggle to walk or even sit.

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Managing Diabetes with diet and exercise

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Managing Diabetes with diet and exercise

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There is a lot of great research to show that Type 2 Diabetes can be managed with lifestyle – diet, and exercise – and best practice includes the triad of exercise, diet, and medication. Our exercise physiologist Jacci is here to shine some light on how and why exercise is included in the treatment of diabetes.

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A Diabetes diagnosis can be scary. There is lot's to do and learn about your condition. There is a lot of great research to show that Type 2 Diabetes can be managed with lifestyle - diet and exercise - and best practice includes the triad of exercise, diet and medication. Our exercise physiologist Jacci he here to shine some light on how and why exercise is included in the treatment of diabetes.

What is Diabetes?

Diabetes is a disease that is characterized by insulin resistance or lack of insulin production. Type 1 Diabetes is an autoimmune disease that occurs when the cells in the pancreas that produces insulin start to attack themselves, leading to a reduction, even cessation of insulin in the bloodstream.

Type 2 Diabetes is a lifestyle disease, meaning that the choices we make on a daily basis, such as what we eat and how much we exercise impacts the risk of developing it. For type 2 diabetics, the insulin receptors on each cell don't recognize insulin, showing an "insulin resistance". Glucose again remains in the bloodstream and cannot enter the cell. When there is no insulin to allow glucose to be let into all of the cells in the body, the cells cannot produce energy to survive, leading to death.

So what does exercise have to do with this? How does exercise help in the management of diabetes?

Here is a simple look at what happens.

In a healthy body, glucose is allowed into the cells by insulin binding to the insulin receptor,
like a key in a lock. For the insulin resistant type 2 diabetic, the insulin receptor doesn't recognize insulin, so like the wrong key, it cannot unlock the cell to let the glucose in. When this happens, glucose in the bloodstream (usually due to what we have eaten) travels around the body, again and again, causing damage to the small blood vessels in our eyes, kidneys, feet, toes, hands and other organs. This can lead to severe complications if left
unchecked. What exercise does is it increases the sensitivity of the insulin receptors, and allows other pathways to be utilized as well. It's like a master key that unlocks every possible door for glucose to be allowed into the cell to use used for energy.

When discussing this face to face with my clients, I like to use what I call "The Night Club" Analogy.

Think of it this way - The Cell is a Nightclub. To get into the nightclub, you have to get past the doorman or the insulin receptor. Glucose is lined up outside, waiting and wanting to get in.

I describe glucose as young men, wanting to get into the club to have a few drinks. The thing that everyone knows is it's a lot easier to get into the club when you have some insulin (or a few girls in your group). So when there is a good balance of insulin and glucose, The Cell doors open and everyone goes inside.

What happens to the diabetic person is there is either no insulin (type 1 diabetes) or there is simply far too much glucose both inside and outside the cell that no matter how much insulin is around, no glucose will get into the cell. The glucose (or the young men in this case) travels around looking for somewhere else to go. In the small, dark back streets, they can start vandalizing and damaging property (the walls of your small blood vessels. Then Exercise comes along. Exercise is the friend who can sneak you into the club through the back door. You don't even need insulin! The more exercise, the more glucose gets let into
the cells. Exercise is the kind of friend everyone wants to have.

Top Exercise Tips for Type 2 Diabetes

So now, you are inspired to get started. It's quite likely that the question you're asking is "how do I start". Here are my top tips to get you started.

1. Start by speaking to your GP. While exercise is safe for Diabetics to participate in, your fitness journey is best started by checking in with your regular General Practitioner. Here, you can have your HbA1c (3 month Blood Sugar level) recorded, and medications arranged or adjusted, and any other concerns addressed. Also, they will want to know so they can help in any way they can.

2. Get expert advice. Especially if you have never exercised before. The best people to speak with are Health Professionals called Exercise physiologists. These are University Qualified Exercise Professionals specifically trained to prescribe exercise for complex and chronic conditions, including Diabetes. Not only can they show you the exercises, but they can provide ongoing support, updating your exercise program and helping you reach your goals in the safest and most effective way

3. Set a goal! Starting to exercise can be hard. Sticking with it can be harder. Often people will give up and slip back into old habits. To keep you inspired on your journey, set clear goals on what you want to achieve. Imagine what it will feel like when you achieve that goal. What does it look like? Write this goal down. Review it every day and make time to take the necessary actions every day.

4.Find something you love doing. Exercise is supposed to be fun and can be done in many different ways. It doesn't have to be done in a gym, or for hours and hours every day. The first step is to make a list of all of the exercises or physical activity you'd like to try or enjoy to do. This is especially helpful to your Exercise Physiologist.

5. Ease into it! There are a few things to be aware of when starting a new exercise program even if you aren't diabetic. No one expects you to run a marathon after your first week, or ever! Start with something as simple as a daily 10-minute walk, gradually working your way up to 30 minutes a day. If walking is too hard, start with a gentle swim.

6. Be prepared! Carry a small amount of carbohydrates with you when you're exercising, in case your blood sugar gets low. It's also a good idea to keep your blood glucose monitor at hand and let someone know you're exercising.

7. Mix it up! Do a variety of types of exercise. Exercise guidelines recommend at least two strength training sessions each week. You don't need to join a gym to strength train, and the benefits for diabetics are undeniable.

8. Stay Hydrated. Drink water before, during and after exercise. We're supposed to drink 2-3L
of water every day!!

9. Look after your feet. Check your feet daily and note any changes. Due to the damage that high blood sugar does to your small blood vessels in your toes, feet, eyes and kidneys, leaving wounds, cuts and blisters unattended can lead to some pretty nasty ulcerations. Wear good quality sports shoes when exercising and have your feet regularly checked by your podiatrist.

10. stop if something suddenly hurts, you feel dizzy or unwell. If you've injured yourself,
you're best to stop, and if you're feeling unwell, check your blood glucose levels asap.

What are the benefits of Exercise?

There are many benefits to being physically active. Not just for people with diabetes, but for everyone! Just a few of these are:
* Improved Insulin response
* Weight loss/maintenance
* Lower blood pressure
* Reduced risk of developing heart disease
* Reduced risk of developing cancer
* Management of stress, anxiety and depression
* Management and treatment of chronic pain
* Stronger muscles and bones
* Reduced risk of osteoporosis
* Better posture
* Improved fitness
* Improved sleep quality
* More energy
* And much, much more
If you have Type 1 or Type 2 Diabetes and need help with getting started with exercise, Jacci, our exercise physiologist is able to help! Book online NOW.

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A simple guide to Exercise with Diabetes - Transcend Health

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A Diabetes diagnosis can be scary. There is lot's to do and learn about your condition. There is a lot of great research to show that Type 2 Diabetes can be managed with lifestyle - diet and exercise - and best practice includes the triad of exercise, diet and medication.

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The ABC program Catalyst did a very cool episode on how exercise impacts cancer, from how our own immune system is constantly fighting cancer cells long before diagnosis ever occurs.

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What you need to know about Exercise and Cancer - Transcend Health

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I want you to imagine the moment that you or a loved one was diagnosed with cancer. It's kind of surreal, isn't it? Like a jolt to the guts, white noise in

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In a world that is seeing a rise in the number of preventable lifestyle diseases and associated risk factors, advice to move more is also on the rise. As a runner, like many other runners, I share my love for running as an option to move more.

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With the running season coming upon us, runners nationwide are lacing up and hitting the pavement. Amongst the excitement of stepping up to the start line of the event that they've trained for, there could be feelings of anxiety, self-doubt and trepidation of what will be faced out on the course. Dear fellow runners,
In a world that is seeing a rise in the number of preventable lifestyle diseases and associated risk factors, advice to move more is also on the rise. As a runner, like many other runners, I share my love for running as an option to move more. As an exercise physiologist, I hear my fair share of grumbles about running being hard. Too frequently I hear "I'm not built for running". I beg to differ. The human body is an adaptation machine! But running requires respect and so before you start to run (or advise others to do so), I'd like to share with you my top running tips
1/ Running is a skill
As said by Daniel Lieberman, Ph.D., a professor of human evolutionary biology at Harvard "People forget that running is a skill, and if you don't run properly, you'll get injured."
Running well isn't as simple as buying the latest running shoe and heading out to pound the pavement. Like any new skill (or a skill infrequently practiced) running takes time, patience and practice. Runners seeking longevity and/or enhanced performance do best when including isolated strength and integrated movement patterns into their training regime. Running is also best perfected with a little help from people in the know. Running coaches, exercise physiologists and sports physiotherapists are some of the best resources available to runners of all levels.
2/ 70% of runners will injure themselves every year ...
And of that 70%, 90% will re-injure in the following 12 months. Novices are at highest risk (possibly due to the lack of skill and conditioning that more experienced runners benefit from). Rather than throwing injured runners into the "Too hard, you don't have the body for running anyway" basket, my role as a health professional is to ask the question of what is being done to reduce injury risk? Taking the previous point into account, there is a wealth of well-researched peer-reviewed injury prevention strategies available. There is no simple answer to address all running injuries. They are complex, multifactorial and unique to each runner. There is no magical cure-all, either. A great example being forefoot running being touted as the one solution to all running injuries; "... forefoot running is not the whole answer to injury prevention, just a component", says Lieberman. "This is not a simple solution to a complex problem-you can't change one thing and have everything be fine. You can still forefoot strike with poor form."

However, this is something that an understanding of running and human mechanics can allow for individualised programming. As Benjamin Franklin said, "An ounce of prevention is worth a pound of cure". We all know this to be true. Any advice to commence running is best accompanied by concurrent strength training and integrated movement patterns.
3/ Concurrent strength training is a good idea, but strength training ≠ injury prevention
Strength is an important part of reducing injury risk in runners. However, this is not the whole story. Strong muscles with lots of tensile strength will give you power and speed, but biomechanics (the way your body is moving, and absorbing the impact of running) will not be ironed out with brute strength, and in some cases make the issues worse! Having a body that is mobile where it needs to be, stable in all the right parts, and able to adapt to the demands you place on while reducing injury risk it is a dance of strength, stretching, mobility and rest.
4/ Core strengthening may or may not improve running performance
According to a review of the literature available, Munekani and Ellapen (2015) described the findings of concurrent core strengthening and endurance running as "contradictory". While core strengthening may not improve running performance of economy, the findings did at least state it was in no way detrimental, and no mention was made in regard to injury prevention.

5/ You don't have to run hard and fast to get the benefits of running
With the increase in popularity of high-intensity interval training, the idea of going slower and taking it a bit easier seems to be dismissed in fitness circles. For those starting out, aiming for a slow, consistent pace can result in better adherence and provide the same physiological benefits as going out hard.

Known in the industry as LISS, or "Low-Intensity Sustained State" is just a fancy way of saying "go out and run at an enjoyable easy pace for 30-60 minutes". This style of training includes walking up hills instead of running up them (or avoiding them altogether), keeping your heart rate low (at about 75% of your max heart rate) and is MUCH more conducive to a social run and chat that so many seasoned runners enjoy.
6/ Don't run through sharp pain
Does it hurt to run? Are you so sore after your run that you can't move? GO GET HELP! A physio or exercise physiologist can help. If you're unsure who to see, start by seeing your GP. They will be able to point you in the direction of the health professionals they know and trust.
7/ FINALLY: My favourite exercises for runners - what helps you to prevent injury? Lateral Lunge - my go-to pre-run exercise

Hip Hinge/Single Leg Good Morning - best Hammie stretch you'll ever need

Side Lying Straight Leg Raise - number one exercise for Glute Med Activation, backed by research!

Contralateral Single leg deadlift - Hip Extension, Balance and Glute activation in one!

Jacci Allanson, Accredited Exercise Physiologist

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7 things you need to know before you start running - Transcend Health

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With the running season coming upon us, runners nationwide are lacing up and hitting the pavement. Amongst the excitement of stepping up to the start line of the event that they've trained for, there could be feelings of anxiety, self-doubt and trepidation of what will be faced out on the course.

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Importance of getting enough sleep every day

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Importance of getting enough sleep every day

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How well do you sleep? Getting a good night’s sleep is one of the keys to good health.

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Why getting enough sleep is a big deal - Transcend Health

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How well do you sleep? Getting a good night's sleep is one of the keys to good health. The more we learn about sleep, the more we realise it may be important