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IS IT TIME TO TAKE A STAND? Standing desks- the way of the future. (Smart ergonomics from Clifton Hill Physiotherapy)

 

  • Get up from your desk every hour!
  • Take the stairs instead of the elevator!
  • Take regular breaks when driving!

 

Sound familiar? You don’t need a professional to tell you too much sitting is bad for you, but do you have any idea why?

With the eternal quest to combat obesity, a new body of research into the physiology of inactivity is emerging. It has been calculated that, on average, an office worker sits for 5hrs and 41 minutes/day. In a valiant effort to offset this, many of us spend an hour a day at the gym. Unfortunately, new evidence is suggesting that this mentality “makes scarcely more sense than the notion that you could counter a pack-a-day smoking habit by jogging,” as * James Vlahos puts it in the New York Times.

This may seem dramatic, but there is now good evidence to suggest that sitting may in fact be a pathology in its very own right. Sitting is one of the least passive activities we can perform, burning less energy than chewing gum or stirring a cup of coffee. Standing, on the other hand, burns on average 50 more calories/hour than sitting.

From a physiological point of view there are numerous disadvantages of sitting:

  • The overall electrical activity in muscles significantly decreases leading to a number of harmful metabolic effects.
  • The calorie-burning rate per minute is up to 1/3 less than when moving around.
  • The effectiveness of insulin uptake of glucose in the bloodstream drops within just 24hrs of inactivity leading to a higher risk of developing type 2 diabetes.
  • There is decreased activity of enzymes responsible for breaking down lipids and triglycerides, leading to a decrease in good cholesterol (HDL) and an increased risk of obesity.
  • There is also research suggesting a link between increased risk of cardiovascular disease directly related to prolonged periods of inactivity and ultimately, higher rates of mortality in those who live a more sedentary lifestyle- despite diet and regular exercise.

 So what does this mean for you?

With a new push towards attitude change, standing desks are becoming less of an eccentric health fad and more of a commonality in the workplace. Experts recommend this as the easiest way to incorporate small regular movements throughout the day, not only reducing the risk of musculoskeletal conditions, but also ultimately decreasing risks of obesity, cardiovascular disease and Type 2 diabetes.

It is hoped that this will be the future of occupational health and safety. In the meantime, consider small changes; like altering your computer height to be able to stand for periods, walking to speak with a colleague rather than emailing, taking the stairs and spending as much of day as possible moving, perhaps even try dancing at your desk whilst you work?

Most importantly the message form us at Clifton Hill Physiotherapy is ‘Take a stand and keep moving!’

Alison Harding

Bachelor Physiotherapy

 

(Alison completed her Bachelor of physiotherapy at the University of Melbourne in 2009. Since graduating she has travelled and worked extensively through the UK and Australia. Alison has experience working with football/netball teams and dancers in both injury prevention and management and has a keen interest in helping people of all levels to achieve their maximum function.She uses a combined musculoskeletal, exercise prescription and clinical Pilates approach in her treatment. She also has an interest in vestibular and neurological rehabilitation and is currently broadening her experience in this area)

‘Is sitting a lethal activity?’  The New York Times, April 2011, James Vlahos

 

News

Busy Autumn at CHP

At Clifton Hill Physiotherapy we value Best Practice and we are very committed to our ongoing education, research and teaching. We have all been very busy since the start of the year upgrading our skills and attending Professional Development events.

Many of our Practitioners have been busy sharing their skills and knowledge. Our Physios have attended a range of in services refining their skills using the Vi Move for assessment, training and monitoring of Musculoskeletal, spinal and sporting conditions. Nevine and Paul attended a full day course. A number of us enjoyed an informative and enjoyable evening with the surgeons from Melbourne Hip and Knee Group, discussing the science and complexities of ACL Rehabilitation.

Jen has just finished tutoring on the Post Graduate course in Pelvic Floor Physiotherapy at Melbourne University and assisting on a Pelvic Pain Conference with international speaker Dr Beth Shelley. Brendon has been busy on a 3 week intensive at the Florey Institute as part of his PhD looking at pain management in Stroke.

Sal is busy lecturing on musculoskeletal and sports conditions to third year Doctor of Physio students and has just completed a new book chapter on Knee Pain for the new edition of Grieves Modern Manual Therapy.

CHP was delighted to host and attend Mobilisation of The Nervous System in April with Michel Coppieters. Michel is Professor in Musculoskeletal Physiotherapy at VU University in Amsterdam and has undertaken extensive research looking at Pain and Neurodynamics. He was able to present the course whilst in Australia as keynote speaker for the Australian Pain Society conference. 

News

Remedial Massage for cyclists at Clifton Hill Physiotherapy with Lisa Jackson

Clifton Hill Physiotherapy’s remedial massage therapist, Lisa Jackson, has a special interest in cycling having competed as both a track and road cyclist. She has also competed as a triathlete at both national and international levels.

 

Lisa knows that cycling is a particularly physically demanding sport that often involves the athlete spending many hours in the saddle followed by very short recovery periods. It is also an extremely repetitive sport and may require the athlete to adopt an aerodynamic position which in itself can place significant demands on the body. Consequently many cyclists suffer overuse injuries that can range from muscle fatigue to damaged muscle tissue.

 

Overuse injuries in cyclists can commonly be contributed to one or more of the following:

1/Poor posture on the bike (often due to poor posture off the bike, incorrect bike set up and/or lack of core strength): When in the saddle cyclists tend to be in a forward flexed position, a position that can place constant strain on the lower back. A flexed lumbar spine may also mean that the cyclist is unable to utilise everything in the hip complex the way it is meant to be utilised and this too can lead to various imbalances and injuries. The neck and upper back may be bent over causing tightness in these muscles along with tightness in the chest muscles. The repetitive nature of cycling may also place stresses on the wrists, shoulders, hips and knees.

 

2/Lack of core strength: training tends to be just riding which is great for strengthening the legs but does little to strengthen the core muscles (abdominals, obliques, lats and muscles around the spine). It is these muscles that help a cyclist maintain a strong posture throughout their ride, provide a stable platform for the hips, thighs and knees to work from and help minimise discomfort and injury in the back.

 

3/Incorrect bike set up: this can mean poor cycling technique and the inability to activate key muscles groups. This can lead to both acute and chronic pain and injuries as well as decreased cycling performance.

 

Regular remedial massage can play a significant role in managing and preventing overuse injuries in cyclists as well as improving cycling performance.

 

Postural observations and the correction of poor posture are both significant parts of a remedial massage treatment plan particularly where pain and/or injury is involved. Lisa can identify any musculoskeletal imbalances that may exist and can identify any noticeable strengths and weaknesses (including core strength). They can also make observations regarding possible neuromuscular holding patterns caused by poor posture on the bike and use techniques such as PNF stretching to change/correct these patterns. Through hands on treatment Lisa can also bring an awareness to the areas of the body that are not functioning or responding as efficiently as possible.

 

Combining the above information with a sound understanding of the nature of the injury or dysfunction, Lisa can devise a treatment and/or management plan for the cyclist accordingly, or make the appropriate referral to another healthcare professional if deemed necessary.

 

Lisa Jackson

Dip Rem Massage

B Eng (Hons)

 

Lisa is a qualified Sports and Remedial Massage Therapist with many years of experience and is a member of the Australian Association of Massage Therapists (AAMT).

Lisa has competed as an athlete at both a national and international level and understands the stresses the body is put under while training for and competing in elite sport.

As a mother of two active young boys Lisa also understands the demands and pressures placed on the body in performing everyday tasks, and understands that massage isn’t just for elite athletes.

 

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News

PILATES AT CLIFTON HILL PHYSIOTHERAPY

Would you like to improve your core muscle strength, endurance, posture and flexibility?

Clifton Hill Physiotherapy is excited to offer group Pilates matwork classes on Tuesday evenings from 630-730pm and individual pilates assessments by appointment.

We are also taking expressions of interest for Pilates matwork classes on Tuesday evenings from 530pm-630pm.

Pilates is a body conditioning program founded in the early 20th century by Joseph H. Pilates, a physical culturalist from Germany .  Pilates is practiced by millions of people around the world and it is part of the training programs for many sports teams including The Australian and American Rules Football teams, the New York City School of Ballet and the Australian National Rugby Team to name a few.

Pilates promotes strength development and endurance of core muscles, scapula stabilizers, and pelvic muscles while enhancing flexibility and correct posture, improving mind-body awareness and general well being.

Modern Pilates matwork exercises have been shown to improve abdominal and lower back muscular strength, abdominal muscular endurance and trunk flexibility.

 

 

If you are interested in obtaining more information about Pilates at Clifton Hill Physiotherapy, please contact us to see Julianne Pegler at Clifton Hill Physiotherapy on 9486 1918 for a Pilates assessment or make an enquiry admin@cliftonhillphysiotherapy.com.au

 

 

“To achieve the highest accomplishments within the scope of our capabilities in all walks of life we must constantly strive to acquire strong, healthy bodies and develop our minds to the limits of our ability.”  Joseph H. Pilates

 

“Physical fitness is the first requisite of happiness.”  Joseph H. Pilates

 

Julianne Pegler

Bachelor of Physiotherapy

Post Grad Cert Paediatric Orthopaedic Physiotherapy

Level 1 & 2 Dance Medicine Australia Pilates

Currently studying Certificate in Polestar Pilates

Student Member of Pilates Alliance Australia

Member of APA

 

News

WELCOME DEBBIE RECHTMAN (Paediatric, Women’s and Men’s Health Physiotherapist ) TO CLIFTON HILL PHYSIOTHERAPY

Debbie

We are delighted to introduce Debbie Rechtman to our Women’s and Men’s health team and Paediatric team at Clifton Hill Physiotherapy. Debbie has a wealth of experience having worked as a physiotherapist since 1985. She completed post graduate qualifications in continence and pelvic floor rehabilitation in 1998 and has worked as a senior clinician in the adult and paediatric Continence Clinics at Monash Health for the past 14 years.  Debbie is known throughout Victoria for her special expertise in Paediatric Bladder and Bowel dysfunction in the private and public sectors.

Debbie lectures to post graduate physiotherapy students in paediatric continence. She is a clinical supervisor and involved in the education of medical students.

Debbie has extensive experience working with children, women and men. She is committed to preventing the progression of continence issues into adolescence and adulthood and recommends early assessment and treatment to reduce the negative impact of incontinence in children and families.  Debbie is a mother of 3 children and approaches these complex issues in a sensitive manner working with the family and other health professionals to provide comprehensive care.

In addition to adult male and female continence issues including urinary urgency, frequency, stress and urge incontinence, prolapse, pre and postop surgery, bowel issues (constipation, obstructed defecation, faecal urgency and incontinence), Debbie has a particular interest in the following conditions in children –

 

  • Bedwetting/enuresis
  • Day time wetting
  • Urinary urgency
  • Recurrent UTIs
  • Faecal incontinence/soiling/encopresis
  • Constipation/ withholding/toilet refusal

 

 

Clifton Hill Physiotherapy is an innovative private practice offering state of the art technology to compliment our skilled assessment and treatment. Patients will benefit from access to Real Time Ultrasound and we are one of the few physiotherapy practices to be able to offer Uroflow assessment onsite.

Debbie’s paediatric continence experience compliments our comprehensive paediatric service. Follow the links to view Brendan Egan and Julianne Pegler’s paediatric expertise.

To make an appointment with Debbie or any of our other physiotherapist  call the clinic on 03 94861918.

 

News

Its HOT out there !

Check out this article for advice about exercising in the heatbeat-the-heat-2014

News

SENSORY RETRAINING HAS COME TO CLIFTON HILL PHYSIOTHERAPY

Sensory retraining at Clifton Hill Physiotherapy

Clifton Hill Physiotherapy is excited to announce that we are now able to offer sensory retraining as part of our physiotherapy service.

Utilizing the evidenced based SENSe approach developed by Professor Leeanne Carey, of the Florey Institutes of Neuroscience and Mental Health here in Melbourne; we can now set up a structured sensory retraining rehabilitation program, utilizing equipment developed for Prof Carey’s study.

SENSe has been shown to significantly enhance sensory function in stroke survivors upper limb and hand, enabling greater functional outcomes in stroke rehabilitation.

If you are interested in obtaining more information about the SENSe approach, the ongoing research or attending a physiotherapy assessment appointment looking at sensory abilities of the hand, please contact us to see Brendon Haslam at Clifton Hill Physiotherapy on 94861918 or make an enquiry admin@cliftonhillphysiotherapy.com.au

Brendon Haslam
BAppSci (Physio)
M (Physio) Neurological
PhD Candidate Florey Institiute

News

Clifton Hill Physiotherapy Technology (helping the Fitzroy Football Club)

Hamstring injuries are commonly an issue in Australian football. I have had to work with a number of Fitzroy Football Club (FFC) players over the season who  sustained hamstring strains this season.  Using evidence based practice, Josh Heerey and I  have spent time developing a hamstring rehabilitation program  using myphysioapp. This allows the players to quickly download the free myphysioapp and then upload a program that has been tailored for them and designed by either Josh or myself.

Rehabilitation for a hamstring strain  encompasses a number of areas such as strength, neuromuscular control and a running program, just to name a few. It is essential that these exercises are done with the correct technique. Our key focus has been end stage rehabilitation and ongoing maintenance to reduce the recurrence of hamstring injuries.

The Nordic exercise is one example of an exercise we use in the strengthen phase post a hamstring strain. As seen below, the player has their legs supported, they then lower to the ground as slowly as possible.

         

This is  eccentric muscle contraction, which means the muscle lengthens under tension. It is believed that specific eccentric exercises can change were the muscle develops torque, allowing the muscle to develop more torque in a lengthened position. In other words, your hamstring muscle will have the ability to develop more rotational force when the muscle is lengthened. These exercises are not only important in conditioning the hamstring prior to return, they are also used as a preventative measures for those players who have sustained a hamstring strain.

We have also been using the advanced ViPerform to assess for return to sport following hamstring injury.

If you have a hamstring injury or are struggling to return to your sport you will benefit from a tailored exercise program and advanced screening by one of our Physiotherapists.

Paul Jackson

M Physio B App Sci (Human Movement)

News

SWIMMING YOUR SHOULDER INTO SUMMER

 

Are you an avid swimmer?  If you are then the chance is that at some point you have had shoulder pain.  The stats say that up to 91% of competitive swimmers will have shoulder pain.  So you are probably asking why does it happen and how can I reduce or fix the problem and even more importantly stop it from returning.  Shoulder pain is a complex problem and can originate from many different structures in and around the shoulder joint.  To delve into that would require a more extensive post.  In light of this I thought a more relevant discussion might be how do you prevent it from happening in the first place.

An interesting fact for the swimmers amongst us:

-       Training load is a big predictor for developing shoulder pain, if you are training >15hrs a week you are twice as likely to develop shoulder pain.  This increases up to four times more likely if your training load increases above 35hrs a week, which is probably unlikely for most of us but demonstrates that the amount of swimming you are doing can predispose you to injury.

-       So this means that as part of prevention and management of shoulder pain is to be disciplined and calculated with your training load.  This can be done through consultation with a swimming coach or through a discussion with your physiotherapist

 

Other things that can contribute to developing shoulder pain can include:

-       Shoulder strength and flexibility

-       Hip flexibility

-       Thoracic spine flexibility

-       Core muscle strength and control

-       Swimming technique

Many of the factors mentioned above can be altered or affected by our occupations or from swimming itself.  The good news is that they can also be altered with the correct intervention and or exercise program

As you can see shoulder pain in swimmers can result from factors around and well away from the shoulder.   So to keep yourself swimming well throughout the summer months consult with one of our highly skilled physiotherapists at Clifton Hill Physiotherapy to see if physiotherapy can improve your performance and reduce your risk of injury.

(Josh)

Joshua Heerey is completing Post Graduate Studies in Sports Physiotherapy and has a keen interest in the sporting shoulder.

 

News

Welcome to our new Massage Therapist Lisa Jackson

We are very lucky to welcome experienced massage therapist Lisa Jackson to our team at CHP. Lisa despite training as an engineer, developed a passion for massage during many years competing as an athlete at both a national and international level and understands the stresses placed on the body whilst training and competing. Being a mum of two Lisa also understands the demands and pressures placed on the body in performing everyday tasks, and understands that massage isn’t just for elite athletes. Welcome Lisa

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We Can Help

  • Sports injuries
  • Back and neck pain
  • Complex knee pain
  • Womens and mens health
  • Paediatrics
  • Neurology
  • Chronic pain /persistent pelvic pain
  • Headaches
  • Vertigo
  • Manipulative

About chp

Clifton Hill Physiotherapy is an innovative physiotherapy prac- tice offering comprehensive services by experienced and highly-qualified physiothera- pists.

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Contact us

111 Queens Parade
Clifton HIll 3068
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Tel: 9486 1918
Fax: 9486 5650
admin@cliftonhillphysiotherapy.com.au