Core: What is it and why is it important?
“Core”…what does it even mean? The concept of “core” means different things to different professions. Core can refer to the abdominal muscles, pelvic floor muscles, the muscles that control the hip and pelvis, or even the back muscles? So when you are told to switch on your core, what are you really being asked to...
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Are your knees noisy?
All the joints in the body have the capacity to make noises, some of which are a cause for concern, others are non sinister things happening within the body. One of the most common noises is the ‘pop’ sound generated with deliberate cracking of the finger knuckles. It is thought that this noise is created...
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Are warm-ups worth it?
For years warm-ups have been an unquestionable must before exercise, however some more recent research suggests static warm-ups don’t prevent injury. Does this mean we should drop the warm-up altogether? Are our expectations of a warm-up incorrect, or is this research of poor quality and to be ignored? In actual fact it’s probably a combination...
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Conditions affecting the bladder
Bladder leakage (urinary incontinence) is not normal. Despite the marketing campaigns from sanitary pad companies, women and men can resolve their urinary leakage in most cases. They do not have to resort to using a pad for the rest of their lives. Research strongly recommends pelvic floor physiotherapy as a first-line treatment approach. There are...
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5 Minute Workout!
In only 5 minutes a day, you can still make a difference to how great you feel & your long-term health! Does your desired exercise routine keep getting pushed lower and lower on your to-do-list? Are you like the rest of us that flop into bed at the end of each day, only to then...
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A common condition that is often managed badly – plantar fasciitis
The most common cause of heel pain in both the athletic and non-athletic population, is a condition called plantar fasciitis. The suffix ‘itis’ is used to describe an inflammatory condition – in this case the inflammation is of the plantar fascia, which is dense fibrous tissue that connects the heel to the forefoot. As you...
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Conditions affecting the bowel
For people whose bowels are regular, we don’t give much thought to our poo. However, for those who have challenges – such as diarrhoea, constipation or difficulty controlling wind – this can be embarrassing and distressing. The normal frequency for opening your bowels is between 3 times per week and 3 times per day. Conditions...
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Foot Pain – a pain that is not to be ignored
A pain in ones foot can start off as a small discomfort but after a day of walking, jogging, or even standing in high heels, a small issue can become a big problem. Foot pain can be divided into 3 categories; local musculoskeletal pain, referred musculoskeletal pain and pain related to chronic disease or pathology....
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Benefits of Myotherapy in pregnancy
Pregnancy is an exciting time for expectant mothers, but it can also be a very physically demanding and challenging time for them as well. There are many physical changes throughout the trimesters including morning sickness, hormonal changes, postural changes from growing abdomens, swelling in ankles and hands, headaches, wrist complaints, joint laxity and increased load...
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Training advances to reduce overuse injuries
Training programs set for professional athletes have changed over time as physiotherapists and the sports medicine profession improve their knowledge about how the body responds to exercise. Not so long ago ideas dreamt up by coaches were tested on their elite athletes, and the effectiveness of these programs was measured by the athlete’s performance. These...
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Rotator cuff tears
The shoulder joint also known as the glenohumeral joint is highly mobile. This allows for the greatest range of possible places your functional hand can access. It achieves this level of mobility by working with other associated joints in the area: the acromioclavicular and sternoclavicular (which are located at either end of your collarbone), and...
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A Beginner’s Guide to Using Spikey Massage Balls
Relieve Muscle Tension and Revitalize Your Body Are you tired of dealing with stubborn knots and annoying aches that just won’t go away? Look no further! Spikey massage balls are here to save the day and offer you the ultimate relief you’ve been longing for. Designed with a unique spikey texture, these massage balls work...
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Injuries for cyclists
As cycling is a very repetitive sport, any injuries that occur tend to be related to overuse and can usually be attributed to inadequate bike setup, training volume changes, or weakness with certain muscle groups. The most common areas for injuries to occur are the knee, lumbar spine, and neck. Knee pain Knee pain is...
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Progressing to pointe in classical ballet
Are you ready to commence work en pointe? Perhaps one of the most exciting times in a young dancers life is when she puts on her first pair of pointe shoes. The excitement and trepidation of making the transition from demi-pointe to pointe is incredibly exciting, however without guidance, this transition may just result in...
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How to strengthen knees safely
A UK study found that at least ¼ of those aged over 55 years of age suffered persistent knee pain each year. A Finnish paper also found knee pain commonplace, as it was the most likely pain that would make older adults visit their GP. How then can you help your knees last longer? And...
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Building your bones – what can you do to optimise bone density?
Osteoporosis literally means ‘bones with holes’. It occurs when bones lose minerals such as calcium more quickly than the body can replace them. They become less dense, lose strength and break more easily. Until a fracture occurs, osteoporosis has no obvious symptoms and so in many cases, goes undiagnosed. It is estimated that for Australians...
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How much is too much for your tendons?
One of the most influential recent developments in sports medicine’s understanding of human physiology has been grasping the effect that load has on tissue. When I speak of load I don’t just mean the additional pressure on you if you were carrying a pack on your back. Loading comes in many forms and affects us...
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Manual Lymphatic Drainage (MLD)
What is the Lymphatic System? The lymphatic system consists of a network of organs and tissues that help the body dispose of toxins and other waste products. It also transports lymph (fluid) which carries infection fighting white blood cells to where they are needed. It plays a key role within the immune system and its...
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Is sitting the new smoking?
The evolution of the human body has undoubtedly been based on the physical needs of a hunter-gatherer lifestyle. We have evolved to become fantastically efficient at continual movement on two legs (i.e. walking), with an ability to run, sit and rest as required. However the 21st century allows for a far more sedentary lifestyle than...
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Activity induced (overuse) bursitis – what is it?
Bursitis is commonly diagnosed as the cause of pain in many areas of the body; you may have heard of it when people discuss their shoulder or hip. However, the condition is often not well understood and so I will explain here what bursitis is and why your might get pain referring from the bursa....
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Stretches to Stay Comfortable at Your Desk
An ergonomic workspace is important to help maintain good posture while working. When you sit stationary for too long or sit in a slouched position, different muscle groups can become tight or weakened which can create discomfort in your neck, shoulders, and lower back. Our Physiotherapists recommend moving regularly which can help to reduce symptoms...
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Latest beliefs and evidence in exercise recovery
What is the most effective method of exercise recovery? It is important when we train that the stimulus is challenging enough to improve our capacity, whether this be aerobic endurance, muscular strength or power. However, we must also be able to adequately recover to see the optimal effect of this training. There are multiple strategies...
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Osgood-Schlatter Disease: Causes, Symptoms, and Management
Osgood-Schlatter Disease Osgood-Schlatter Disease is a common condition that affects the knees, primarily in adolescents, particularly during growth spurts. It is characterised by pain, swelling and tenderness just below the kneecap, where the patella tendon attaches to the top of the shin bone (tibia). This condition is most commonly seen in physically active children and...
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Demands on the shoulder joint in swimming
Swimming is a fantastic sport that most Australians are introduced to learn at a young age. Programs such as Nippers at surf life saving clubs and other swim programs at local pools provide further opportunities to keep young swimmers involved in the sport. Moderate volumes of swimming are often tolerated well and unless there is...
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Muscles of the pelvic floor
Pelvic Floor Muscles – Where are they? What do they do? You may have heard the pelvic floor muscles mentioned in the same sentence as having a baby or getting older. Maybe you’ve never heard of them before! What are these muscles? Where are they found? What do they do? Well, our pelvic floor physio...
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Optimizing Post-Race Recovery – Melbourne Marathon
Congratulations to all those who participated in the Nike Melbourne Marathon Festival this past weekend. Runners of all ages and abilities came together to push their limits and achieve personal goals. The atmosphere was electric, with crowds lining the streets to cheer on the runners and provide much-needed encouragement. It was truly a day of...
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Function of the kneecap
With a recent spate of kneecap (patella) tracking issues, I thought I would explore this injury more and describe the reasons behind faulty patella tracking. Patella-tracking issues are one of the most common knee conditions due to the significant number of factors that affect the position of the patella. They usually occur at a time...
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Osteoporosis
What is Osteoporosis? Osteoporosis is a medical condition diagnosed in individuals with low bone mineral density. The current definition is those with bone mineral density that is greater than 2.5 standard deviations below the average young adult mean value. Those who are 1-2.5 standard deviations below are characterised as having osteopenia. Both conditions can be...
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Living the Lockdown Life
As I write this article, we Melburnians have been locked down for over 240 days since the pandemic began in 2020. It is a burden we could never have imagined back in the carefree days of 2019 and one that has had significant consequences for all of us. At Malvern Physio, we are grateful that...
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Prepare for the snow season
How you should prepare your body for the ski season As skiing and snowboarding have become increasingly popular, many enthusiasts often ask why they should prepare their bodies for the upcoming snow season. Like any other demanding physical activity, the truth is that snow sports require a certain level of fitness and conditioning to avoid...
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What is Hypermobility Syndrome
What is hypermobility? Hypermobility refers to excessive joint laxity and range of motion. There are numerous causes of joint hypermobility, including genetic factors or development after trauma/ injury. It is more common to find generalised hypermobility in women, especially children and adolescents. An inherent loss in stability is often a result of an issue in...
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Everything you need to know about Physiotherapy
Discover everything you need to know about physiotherapy, what physiotherapists do, how they help, and when you should seek advice from a physio. Our warm and friendly team at Malvern Physiotherapy Clinic is here to answer all your questions. Have you been feeling a constant pain in your muscles or building tension in your body?...
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Post-natal myotherapy treatment
With all the excitement of having bubs finally at home with the family, mother’s needs are often overlooked. However, this time can be one of the most challenging and physically demanding times for her. Mums who are still in their early stages of recovery post delivery are now entering the whole new world of nursing...
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Clinic hygiene practices with COVID-19
Here are the increased clinic hygiene practices we have implemented due to the current climate with COVID-19. Encouraging staff and patients to practice physical distancing where applicable Implement state and federally advised rules around maximum people per square metre Having all staff implementing strict hand hygiene practices Hand sanitiser is placed throughout the clinic for...
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Conditions affecting the bladder
Bladder leakage (urinary incontinence) is not normal. Despite the marketing campaigns from sanitary pad companies, women and men can resolve their urinary leakage in most cases. They do not have to resort to using a pad for the rest of their lives. Research strongly recommends pelvic floor physiotherapy as a first-line treatment approach. There are...
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Cervicogenic headaches & physiotherapy treatment
“Do you think that my headaches are coming from my neck?” This is a typical question that physiotherapists get asked on a regular basis. Cervicogenic headaches (neck-related headaches) may be the cause of up to 35% of all headaches presenting for physiotherapy. The best way to determine if a cervicogenic headache is what you experience...
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Strength Exercises for Injury Management
One of the most common misconceptions when working with a physio is that your treatment is limited to your appointment. In fact, one of the most crucial elements of your recovery is the rehabilitative work you do in between appointments – and a large part of this will be strength exercises. Not only important in...
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Lateral Hip Pain (Trochanteric Bursitis)
Pain on the side of your hip? It could be due to trochanteric bursitis. This is the inflammation or swelling of the bursa (fluid-filled sack) that sits in between your greater trochanter bone and tendon on the outside of your hip. The role of the bursa is to reduce the friction between the bone and...
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Coffee – can it keep you alive longer?
Research published this year in the New England Journal of Medicine suggests that coffee can do far more than just keep you awake. There is an increasing number of research papers suggesting the benefits of coffee on many systems in the body. This study suggested coffee will increase blood-pressure and over time this may lead...
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Do you need a scan for your injury?
One of the most common questions we get as a diagnosing practitioner is “Do I need a MRI, I’ve been told I should get a scan?”. There is no doubt technological improvements in radiology equipment and increased access to these services has become a huge help in us confirming and eliminating particular diagnosis. I thought...
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Hamstring Strain Injuries
Keith recently attended the Sporting Hamstring course conducted by Geelong Cats head physio Mark Young and AIS track and field physio Ben Raysmith and provides insight into how to prevent hamstring injuries. Hamstring strain injuries (HSI) remain at the forefront of the sports medicine agenda, as they continue to be the most common injury in...
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Good Bowel Health
Good bowel health is an important part of our lives, yet rarely talked about. When discussing this with clients many are surprised at what is considered ‘normal’ for how often you should use your bowels, what can impact our gut health, and that we can optimise our emptying technique. Below we will discuss what’s best...
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Exercising Safely During Pregnancy: What You Need to Know
Exercising Safely During Pregnancy: What You Need to Know “In the past, pregnant women were discouraged from exercise. However, this was mainly due to social and cultural biases and unfounded concerns about safety for the foetus, rather than based on scientific investigation. Today, the benefits of regular exercise for pregnant women without contraindications are well-established”...
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Fun Runs
In the lead up to the Mother’s Day Classic, and whether you’re planning on competing a 5km or half marathon, it’s always great to be prepared. Here are a few of my top tips on how to make the most of your fun run experience! Good Footwear The importance of having good running shoes, in good condition...
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Use of orthoses (a.k.a. orthotics) in children
Orthoses or ‘orthotics’ are devices that we use in shoes to modify the load distribution through the foot. Most people associate orthoses being prescribed only for people suffering from foot, ankle and shin issues, but research has shown that they are able to change the loads placed on knees, hips and the spine as well....
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Bag pain / Back pain
As thousands of students start the school year, physiotherapist Hina Chauhan discusses why heavy backpacks can be detrimental to young developing bodies. What sort of problems can school bags cause? When packed and worn correctly school bags pose no serious harm however, overloaded backpacks can cause a large range of problems ranging from neck and...
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Anterior Knee Pain – Patellofemoral Pain (PFP)
PFP is a common knee presentation which is characterised by pain behind or around the kneecap. It can commonly be referred to as anterior knee pain, “jumper’s knee” or “runner’s knee” and affects up to 23% of adults and 29% of adolescents in the general population (Collins et al. 2018). The pain mostly occurs during...
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Pilates increases your flexibility & strength
Research has shown just 45 minutes of Pilates, twice a week for 8 weeks, was able to increase both flexibility, strength and your lower back control. This study looked at difference achieved by those who completed Pilates compared with people who did not. Clinical Pilates enhances your ability to achieve these results under the watchful...
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Posture. What do we really know?
Posture is a frequent topic of discussion for physiotherapists at Malvern Physiotherapy Clinic, clients, the media and society. A common belief is that spinal pain is caused by sitting, standing, or bending “incorrectly”. Many patients tell us, “I know I have bad posture” before we begin examining them. It is often assumed that “incorrect” posture...
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The complex joint: The shoulder
The shoulder is one of the most difficult joints to treat as it relies on many components to act in sync for correct function. We as humans are so dominant in the use of our hands to manipulate and move items, making the shoulder so important as this is the main joint that places our...
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How to Effectively Treat Soft Tissue Injuries
If you’ve suffered a soft injury in the past – even a garden variety strain or sprain – chances are you’ve been advised to use the RICE method to recover. Rest, Ice, Compress, and Elevate have long been the guidance to heal from these injuries – but does this method actually give our bodies the...
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Muscle imbalances
What is a muscle imbalance? To properly understand what is meant by muscle imbalance, it is essential to understand the fine balance in which our bodies operate. Different types of tissue have different roles. Some tissues have the ability to change their length and guide movement. Muscles, for example, will contract and relax to change...
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10 myths about Low Back Pain & 10 facts you should know
Have you ever had an episode of low back pain? Well, you are not alone! Low back pain (LBP) is a common condition that affects 80% of the population at some point in their lifetime. At any point in time, 30% of people are experiencing low back pain. It is also the leading cause of...
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Managing your physical health during COVID-19
As the physical distancing measures are becoming the new normal, we are here to help you navigate this time with regards to your physical health. The emphasis from government and health departments to avoid any unnecessary interaction and contact to reduce the spread of COVID-19 is an incredibly important message in order for our health...
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Back-to-School Tips from our Physiotherapists’
As we begin to settle into the new school year, parents have an important role to play in ensuring their children have a healthy, active, and pain-free time at school. That’s why we’ve asked a few of our physiotherapists to share their top tips for helping kids get ready for back to school. Children experience...
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Archies thongs at Malvern Physio
The foot typically has 28 bones, 33 joints and more than one hundred muscles, tendons and ligaments, making it a very complex moving structure. It also has two main arches through it, along the length and width of the foot. All these structures allow for many functions, but two are particularly important: shock absorption on...
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Ankle sprain
What is an ankle sprain? A sprain means damage or tearing to ligament fibres. The most common ankle sprains involve tearing of one or several of the ligaments on the outside of the ankle. This happens most commonly when someone rolls over on their ankle. The outside or lateral part of the ankle joint is...
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Pelvic Pain
This blog is the second in a series from Hayley Runting regarding pelvic health conditions. Today’s blog discusses pelvic pain, pelvic surgery and pelvic floor checks. Pelvic Pain Pelvic pain can literally be a pain in the butt! However, it can also be defined as any pain in the pelvis or genital areas. There can...
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Frequency of exercises for shoulder impingement
A research article published in the International Physiotherapy Research journal in June 2010, looked at frequency of exercise therapy in shoulder impingement pain and the long-term outcomes achieved. Shoulder impingement is a very common shoulder injury seen by physios and almost always involves muscle imbalance around the shoulder. This imbalance in conjunction with other structures...
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Pilates & Golf – A match made in heaven!
Long gone are the days when Pilates was associated with only ballet dancers and pregnant ladies. The benefits of Pilates have been discovered by pro golfers on the PGA tour, and these benefits include both improvement in performance and decreased injury risk. Whether you are a weekend hacker, or a competitive member of your golf...
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A breath of fresh air…
Some thoughts from Hina on breathing techniques commonly taught in Clinical Pilates. I have been practicing Clinical Pilates for over eight years and teaching for the past five. Throughout this time I have been lucky enough to experience many different approaches and styles of teaching, with breathing instruction being no exception. Some teachers instructed me...
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Clinical Pilates is an incredibly popular form of stability and control-focused exercise. The origins of Pilates date back to World War I where one Joseph Pilates, who the exercise form is named after, was placed in an enemy camp on the Isle of Man. Here, his background in gymnastics and study of anatomy and exercise...
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How to avoid getting injured
Everybody will have experienced a time when they have an important event coming up, and the last thing they could possibly want is an injury. So, how can you prevent this from happening to you? Limiting big changes in your training or exercise quantity is essential. You do not want to over-load your body or...
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TelePhysio
To assess, diagnose and manage musculoskeletal conditions Through video-link, your physiotherapist will be able to go through a thorough history of what your complaint is, how it started, what the patterns are, exactly how it troubles you, and from this information get a really good idea what the condition could possibly be. Your physiotherapist will...
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Stress fractures
Our bones make slight changes to their architecture every day. This process is called remodelling and it occurs in response to the pressures and forces we put on our bones. These include the force of gravity, tensile force from our muscles pulling on their bony attachments and ground reaction forces: the impact that occurs up...
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Back Pain
Are you suffering from a sore back? If so, you are not alone. Back pain is experienced by 70-80% of adults at some point in their lives. Fortunately, most pain resolves within two weeks. Risk Factors for back pain include: Lifting heavy loads Sedentary lifestyle or occupation Poor posture Repetitive lifting Smoking Obesity Depression By...
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Strength requirements for running
Running technique has become a hot topic recently with a growing trend towards ‘barefoot’ running and forefoot strike. The popular book “Born to Run” by Christopher McDougall along with the work of evolutionary anthropologist Daniel Lieberman have propelled the idea into the recreational running world. The increased demand on shock absorbing and push-off muscles has...
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Back to School Tips
With a new school year already upon us, there are a few things you can do to help your child prepare and ensure a safe, active and healthy lifestyle. Backpack It is important your child’s backpack fits correctly so the load through their back is distributed evenly, which can prevent issues such as back pain....
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Tendonitis
Tendonitis, tendinosis, tendinopathy, what do they all mean? The tendons within the human body have the primary function of connecting muscles to parts of the body the muscles place a force on, typically bone. This clever design allows the bulky part of a muscle to be situated in an area of the body that won’t...
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The benefits of strength training
Strength training is typically seen as a way to mould, shape and develop the human body. It achieves these changes through controlled loading of muscle, tendon and bone tissue resulting in a physiological response – this is to synthesize more tissue in the areas of load. However its benefits are not just the superficial changes...
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Resistance Training for Children – Why you should start now?
Over the last 25 years, the overwhelming evidence has shown that resistance training for children and adolescents has a number of significant benefits, including injury prevention, improved athletic performance, faster recovery, and general well-being. The research clearly indicates that an appropriately designed resistance program can benefit youth of all ages and in fact a failure...
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Sports Performance Program
With the stop and start nature of how COVID-19 have affected most sports this year, it is very likely we will see an increase in new injuries as growing bodies are subjected to the rigours of sport and activity. Malvern Physiotherapy Clinic is pleased to once again offer the Junior Sports Performance Program this year,...
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Plantar Heel Pain
What is it? The fascia is a tough, fibrous connective tissue that supports the arch of the foot and transmits forces. It’s intricately attached to the heel, toes, and many of the surrounding muscles and structures on the sole of the foot. Additionally, the fascia plays a role in proprioception. Plantar heel pain, previously called...
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Blood flow restriction strength training
Blood Flow Restriction (BFR) strength training is a new option in rehabilitation for those needing to increase muscle size and strength, and who also need to reduce the stress on their joints. Even though BFR is new in terms of Western clinical application, there is over 40 years’ worth of research that has gone into...
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What causes osteoarthritis?
Osteoarthritis is the breakdown and erosion of cartilage that overlies bone within a joint. This process results in inflammation within the joint, and is often felt as pain and/or stiffness. This wear and tear within the joint is normal part of the ageing process for which no one is immune from. The onset of osteoarthritis...
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The benefits of dry needling
Dry needling is a form of therapy adapted from the traditional Chinese Medicine method of acupuncture. Dry needling is where very thin stainless steel needles are inserted into muscle tissue just below the skin surface with the desire to evoke muscular, nerve and blood flow changes. Dry needling works by changing our body’s perception to...
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