Pro-Fit Physio & Allied Health Centre
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Post Natal Depression

Post Natal or Post Partum Depression (PND) can occur within the first 12 months following the birth of a child. While it is quite common to experience feelings of anxiety and depression when adjusting to the challenges of parenthood; PND differs in that these symptoms may be more severe, last for more than 2 weeks, and interfere with your general daily functioning. PND is estimated to affect up to 1 in seven (16%) women giving birth in Australia.

Whilst it is difficult to identify a known cause of PND, certain factors such as a personal or family history of mental health problems; alcohol and/or drug problems; lack of available support; current or past history of abuse and negative or stressful life events (e.g. previous miscarriage or stillbirth, loss of job or moving house) have been shown to increase your risk of developing these symptoms following child birth. It is important to ask for help (both practical and emotional support) if you are experiencing any signs of PND. Ensuring that you possess a strong social support network is also beneficial. It is recommended that you consult with a GP and / or Psychologist to discuss a suitable treatment plan which may involve counselling or medication.

The Shoulder

Today’s post will be dedicated to the shoulder. We use our hands to physically interact with the world and need our shoulders to take our hands where they want to go.Shoulders are the hand chauffers and they’re driving our hands and their heavy friends (bags, children, objects etc.) all over the place throughout the day.

Now,for the shoulder to be so incredibly mobile, it must sacrificeits structural stability. The arm sitting in the shallow shoulder socket is like a golf ball sitting in a tee; it’s easy for it wobble around in place. Luckily there are small muscles called the rotator cuff, which constantly act to pull the arm into its socket and keep it stable. When there is a dysfunction of these muscles, the golf ball in the shoulder doesn’t glide smoothly in its tee and can lead to a variety of painful conditions, leaving the hand without an efficient chauffer and you with functional limitations.

With specific, focused exercises, physiotherapy can help improve the performance of rotator cuff and other shoulder stabilizer muscles so that optimal shoulder mechanics can be achieved.

 

Shoulder extension: holding a theraband, start with the arm relaxed and shoulder in a neutral position, bring the arm backward, pulling the theraband past the leg, pausing for 2 seconds, then slowly return to the starting position.

Kick Start The Day

Running late for school and office again!!!! What to do now? The easiest option is to skip breakfast—AGAIN. Anyways what does it matter? However organized you might be, still early morning is a rush hour for every household. So who has time to fit breakfast into all that mayhem?  The most neglected but the most important meal of the day is the breakfast. Breakfast is necessary to start your day and is important not only for children but for adults too.

  • At breakfast time, it is hours since you had something to eat and you are starting the most active part of your day. The term breakfast denotes—breaking the fast, i.e. the fast after sleep. Overnight your body has gone 8-10 hours without food and this is a long time for your body to go without fuel. It is really surprising when you do not expect your car to run without petrol but you expect your body to run in peak condition when it has been without fuel for the last 10 hours
  • Since you are running on low fuel, you have more chances of grabbing a coffee or a sugary candy bar to keep you going or may end up eating a large lunch.
  • There is a positive relationship between eating breakfast, learning ability, attention span, and general well being and you tend to concentrate better after a healthy breakfast.
  • Skipping breakfast is a common strategy to lose weight but not a healthy one as after so many hours of fasting your body metabolism might slow down and you might end up putting on more weight.
  • Unless you have a very physically demanding job or play a lot of sports, a simple milk-cereal-toast and fruit breakfast are quite sufficient and nutritious for you. The contemporary breakfast should be quick and easy to prepare and eat.
  • Even if you are working and do not have time for breakfast, just snatch a piece of fruit or a tub of fruit yoghurt or carry a sandwich to eat on the way to work.

​So start having your breakfast today and have a healthy kick start to the day.

Pilates

Pro-Fit Physiotherapy runs weekly Pilates classes every Tuesday, Wednesday and Thursday evenings at 7:00pm.Pilates aims to increase muscle flexibility, strength and endurance while focusing on the activation of deep stabilizing muscles, so that movement is performed off a solid, stable base.

Stabilityof the muscles around the hips, back, shoulders and neck areextremely important as vast amounts of force transfer through these points on a daily basis. Dysfunctions of the muscles and joints around these vulnerable areas have the potential to lead to a variety of common painful conditions (Low Back Pain, shoulder instability, neck pain etc). Pilates works hand in hand with Physiotherapy, as it not only rehabilitates present complaints, but it can be used as a preventative measure to decrease chances of injury.

On top of its therapeutic advantages, Pilates is also used as a general fitness tool to tone muscle and increase the metabolism around areas that commonly accumulate fat, making it a great body-shaping program.

The rundown of a typical class can include:

  • Perfect posture training. Positions to be remembered at home, at work or during your commute
  • A stretching regime of commonly tight muscles and specific muscle groups for the class
  • Activation exercises that can focus on the deep neck stabilizers, shoulder stabilizers, core or pelvic floor
  • Strengthening of Abdominal core muscles
  • Exercises of peripheral  muscle groups to improve strength, endurance, tone and function
  • Cool down stretches
  • Relaxation

Fitness is a journey, not a destination

When it comes to health and fitness, most people have a goal to attain which tends to lean towards reaching a particular weight or achieving a particular look. People look to exercise and the newest diet to sweep the market in order to reach those goals. Based on my experience, people see these methods as a means to an end that once they’re where they want to be that they will be that way forever… That would certainly be a Utopia.

Unfortunately, our world is far from that ideal. We soon realise that working out takes effort and changing our diet is a complete restructuring of who we are. Due to these reasons, a lot of people abandon their goals and repeat a vicious cycle of dieting and exercising then abandoning then dieting and exercising then abandoning… Ad nauseum. Or they attempt it once and banish the idea of being who they want to be forever and concede defeat to reality and are just willing to accept their genetic predisposition. It’s not the person’s own fault all the time however. Sometimes it can be a case of poor training methods conducted that may have lead to injury or boredom. It’s also statements and reviews on failed diet methods that have promised a million things but only delivered on one thing, utter frustration. (May offer boredom as well!)

This is an integral part of the personal training industry and everyone has their individual reasons for abandoning their health and fitness dreams. People have an incredible vigour and enthusiasm at the start but somehow, somewhere lose sight of what they wanted to achieve. What was once on the top of the priority list has now fallen to the wayside. In principle it may seem like a self-indulgence to seek one’s own personal fitness and well-being but it also is a responsibility you have to yourself and to your loved ones. No one likes to see someone they care for in a perilous state of illness and weakness yet all that can be prevented with a little bit of effort both in regards to diet and activity.

How health and fitness should be seen is through a different light. It’s not a certain destination that people should arrive at where everyone is immaculately fit and firm and extremely health conscious but rather it is journey that should take a lifetime and should be enjoyed along the way. By enjoyment I don’t necessarily mean that you yourself become a fitness junkie but that you find a method through nutrition and fitness that appeases you and keeps you on track. When it comes down to it though, no one method is the absolute solution to everyone. What works for most people might not work for you, so should you do it? It might pay off to experiment with various exercise methods and programs and broaden your horizons before being set with one, but even then you may wish look further abroad to suit your current capabilities and interests. In my experience, having an open mind about fitness approaches can enrich you both physically and mentally. If you’re a hard core boxing fan, why not give a bootcamp session a shot and test your mettle outside of the ring? If you’re a yoga yogi, why not try your flexible finesse with some gymnastics training to improve your relative strength? Are you running a marathon a week? How do you think you’d fair with some weight training in a gym? It might help improve your marathon times.

This past Saturday, I had done a 5K fun run with a client of mine. The difference was it was run at night by neon light. It was incredible watching people make their way through the course lit up with amazing colours despite the unforgiving rain that lingered with us all the way through. What was more incredible to me was the fact that my client was running very consistently throughout the whole course which she thought she would never see herself do. Ever. She has an extensive history of weight training but never trained for running endurance before. Needless to say, she’s hooked and has been encouraging me to participate in future running events. Encouraging me! Having been exposed to a new approach to training has reset her goals and revived her vigour and enthusiasm. If you are thinking about revamping to a new training method then I recommend to begin slowly to expose yourself to a new endeavour before diving into it. 5K isn’t a far distance relative to common running distances but it’s a good start to get the buzz for running itching. My client has also tried every diet under the sun and up till recently hasn’t budged past 114kg. I asked her to follow a particular way of eating which isn’t very conventional but a different approach. At 102kg to this day, she has waved goodbye to 12kg she will never miss… And the fat is still dropping off! (Watch this space regularly for more updates) My client had hit a wall along her journey but redirecting it and finding another way around has got her back on track.

 

Race starting line

My client all lit up, ready to go

Never concede defeat just because achieving your goals presently might seem futile. There are a myriad of methods to put up to trial in order to restart your journey. Trial training methods and ways of eating before you decide to throw in the towel or fix things surgically. There’s a lot on offer out there in the world but not everything will work. Part of the fun is experimenting with all that’s out there because when you find that golden method, the one that works for you, you worked hard and earned it and now it’ll pay off in dividends.

At Pro-Fit, we offer one trial personal training session to introduce to our methods of training and tailor it to your needs to get you back on track. And if you feel you have increased your fitness capabilities, you can join our Jump Start program which is all bodyweight training will test you and set you up in a group environment to challenge other healthy people like yourself in this fitness journey. A destination implies there will be an end but make fitness the thing that sets you off on a whirlwind adventure that lasts a lifetime.

Anterior Knee Pain

The knee is the largest joint in the body. It sits in the middle of two very long bones, hoping to hold them together as your body weight and the ground throw them in different directions. There is very little bony congruency between the two bones in the knee, so the joint relies on a variety of ligaments and a symphony of muscle contractions to keep it stable.
The knee comes complete with a handy little disk-like bone called the patella. The patella greatly increases the strength of the thigh muscles (quadriceps) as it helps them pull at a point further away from the knee joint’s axis. Picture trying to open a door close to its hinge, it’s a lot harder than opening the door further away at the handle. The same principal allows the patella to provide the quadriceps with the exceptional force we require to walk, jump, climb stairs and kick a ball.
The patella has to track up and down a narrow valley made by one of the long bones (femur) as the knee flexes and extends, and as you can imagine, a lot of force transfers through the patella as it does so. The Quadriceps controls the tracking of the patella. In Latin quad=four and ceps=head, so there’s four different muscle heads pulling the patella in different directions. If there is any imbalance of these pulling forces, the patella grinds excessively on one side of the valley and caused pain in the front of the knee.
This phenomenon goes by many names, but the most common is simply: ‘anterior knee pain’. People who suffer this complaint experience the pain during prolonged sitting, stair climbing, squatting or even while walking.
It is a surprisingly common condition, affecting up to 20% of adolescents aged between 12-20 (Tallay et al.2004). With prevalence rates twice as high in woman than in men (Nakagawa et at. 2008).
Physiotherapists can help diagnose this condition and treat it effectively by correcting the muscular imbalance.

The knee is the largest joint in the body. It sits in the middle of two very long bones, hoping to hold them together as your body weight and the ground throw them in different directions. There is very little bony congruency between the two bones in the knee, so the joint relies on a variety of ligaments and a symphony of muscle contractions to keep it stable.

The knee comes complete with a handy little disk-like bone called the patella. The patella greatly increases the strength of the thigh muscles (quadriceps) as it helps them pull at a point further away from the knee joint’s axis. Picture trying to open a door close to its hinge, it’s a lot harder than opening the door further away at the handle. The same principal allows the patella to provide the quadriceps with the exceptional force we require to walk, jump, climb stairs and kick a ball.

The patella has to track up and down a narrow valley made by one of the long bones (femur) as the knee flexes and extends, and as you can imagine, a lot of force transfers through the patella as it does so. The Quadriceps controls the tracking of the patella. In Latin quad=four and ceps=head, so there’s four different muscle heads pulling the patella in different directions. If there is any imbalance of these pulling forces, the patella grinds excessively on one side of the valley and caused pain in the front of the knee.

This phenomenon goes by many names, but the most common is simply: ‘anterior knee pain’. People who suffer this complaint experience the pain during prolonged sitting, stair climbing, squatting or even while walking.

It is a surprisingly common condition, affecting up to 20% of adolescents aged between 12-20 (Tallay et al.2004). With prevalence rates twice as high in woman than in men (Nakagawa et at. 2008).

Physiotherapists can help diagnose this condition and treat it effectively by correcting the muscular imbalance.