Boost Physiotherapy

Sunday, April 10, 2016

Banish the bloat and work on your back at the same time!

Over-indulging in alcohol is obviously not a good idea, but if you do so on the odd occasion, feel better and less bloated the next day with this exercise.

Lie on your stomach and hold the front of your ankles. Brace your core, exhale and gently lift your chest and knees off the floor, keeping tension in the arms and legs. Keep your knees together as much as possible.
Do this gently and carefully. It will work your back, but shouldn't be uncomfortable.

Phone or SMS 0434708488 for our guided Pilates sessions at Boost Physiotherapy.

(Source: body+soul)

New research says carrots could cut a woman's chances of developing breast cancer by up to 60 per cent

How? Because they’re rich in beta-carotene, a naturally occurring chemical found in brightly coloured foods like squash, spinach, peppers and kale.
Beta-carotene is a health-boosting carotenoid that converts into the all-essential vitamin A to help protect our cells from damage and create antioxidants in the body.
For the largest ever study into the relationship between diet and cancer, scientists across Europe interviewed 1,500 women who had been diagnosed with breast cancer as well as 1,500 women who were cancer-free.
Each woman was questioned about her diet and tests were carried out to measure their levels of beta-carotene. 
The findings revealed that women who ate foods rich in beta-carotene reduced their risk of certain breast cancers by almost 60 per cent. 
Breast cancer is the most commonly diagnosed cancer among women in Australia with approximately 38 women being diagnosed with the disease every day. 
Want to up your intake of beta-carotene? Remember it’s a fat soluble vitamin, meaning a small amount of fat is required for it to be absorbed, so try adding a drizzle of olive oil to roasted carrots. 
In a similar European study, researchers found that women who consumed large amounts of extra-virgin olive oil as part of a Mediterranean diet had a lower risk of developing breast cancer over five years than women who followed a low fat diet. 
For more carrot and oil combos, try this cumin and carrot dip or these healthy carrot muffins.
(Source: body+soul) 

What Is Patellofemoral Pain? Useful Read For Sports/Gym Fanatics!

So, what is patellofemoral pain? Patellofemoral pain is a common musculoskeletal issue that affects 1--20 per cent of the general population, making it the most common diagnosis in sports medicine and sports physiotherapy practices. Early diagnosis and treatment may help in a quicker and less painful recovery, as if left untreated, symptoms usually progressively worsen. 

Physiotherapy is greatly beneficial in the treatment and management of patellofemoral pain. Physiotherapy inventions help to strengthen one's quadriceps and hips, which subsequently aids in restring in biomechanics of patellofemoral joint. Physiotherapists are able to advise and design customised exercise programs to improve the strength of your knee and leg muscles and help you maintain good general fitness. 

If you are experiencing patellofemoral pain, or any pain in your knee and joints, it is important to have your condition assessed by a physiotherapist. 
Contact the team at Boost Physiotherapy to book an appointment call/SMS 0434708488

           (source: Sydney Sports Medicine Centre, Australian Physiotherapy Association) 

Sunday, April 3, 2016

Top Tips For Preventing Back Pain

Up to 80% of Australians experience back pain each year, with 10% having significant disability as a result. These are many different causes for back pain through to muscle strains, ligament sprains, disc problems and muscle weakness.The APA has provided their top tips on how to move well and stay well, to prevent back pain:

  • Make sure you're lifting correctly: from groceries to lifting goods at work, stand with your feet shoulder-width apart, and bend at the hips and knees. Grip the load firmly and hold it close to your body, tightening your stomach muscles and using the strong muscles of your legs to lift.. Always keep your back as straight as possible, and gently breathe out. Avoid twisting - turn by using your feet, not your back. 
  • Focus on your standing posture: think tall - chested lifted, shoulders relaxed, chin tucked in and head level. Your posture should be stable, balanced and relaxed, when sitting, walking or standing. 
  • Don't stay seated for too long: ideally, don't stay seated for more than 20 minutes. Even if you're at work, stand up, stretch and walk around. The right back support will also help. Ensure your workstation and computer are correctly positioned. 
  • Driving: good support from your car seat will prevent back pain. Adjust your seat to sit comfortably - and make sure you take regular breaks on long journeys. If you need more lower back support, use a lumbar roll or a rolled-up towel. 
  • Sleep support is key: your mattress should be firm enough to support your natural shape. 
  • Exercise to keep your back strong: stay in shape - healthy body-weight is less strain on your back. Your physiotherapist can show you how to keep your back flexible and strong with correct back and abdominal exercises. 
If your back hurts, don't ignore the pain. Physiotherapists are trained to correctly assess the problem and provide safe, effective treatment. For rapid recovery, see your physiotherapist early. Contact the team at Boost Physiotherapy, phone/SMS 0434708488. 

(Source: Australian Physiotherapy Association) 

Monday, March 21, 2016

Reasons Why You Should Be Eating More Tomatoes

Tomatoes are loaded with many, many health benefits. In fact, they are incredibly versatile and can be prepared in a seemingly endless number of dishes, as well as being great to eat alone. Keep reading to find out why you need to stop neglecting tomatoes as a part of your regular balanced diet.

So what are the health benefits of eating tomatoes? 

1. Tomatoes are good for your skin.
Tomatoes contain a high level of lycopene, which is a substance that is used in some of the more pricey facial cleansers that are available for purchase over-the-counter.
If you want to try tomatoes for skin care, you need to start with about eight to twelve tomatoes. Peel the tomatoes and then place the skin on your face with inside of the tomato touching your skin.
Leave the tomatoes on your face for a minimum of ten minutes, then wash. Your face will feel clean and shiny. Some redness may occur, but should fade with time.
2. Tomatoes help prevent several types of cancer.
A number of studies have been conducted that indicate that the high levels of lycopene in tomatoes works to reduce your chances of developing prostate, colorectal and stomach cancer.
Lycopene is a natural antioxidant that works effectively to slow the growth of cancerous cells. Cooked tomatoes produce even more lycopene, so go ahead and cook up a batch of your mum's famous tomato soup.
3. Tomatoes help maintain strong bones.
Tomatoes contain a considerable amount of calcium and Vitamin K. Both of these nutrients are essential in strengthening and performing minor repairs on the bones as well as the bone tissue.
4. Tomatoes help repair damage caused by smoking.
No, eating tomatoes is not the most recent fad to help you quit smoking. However, tomatoes can reduce the amount of damaged done to your body by smoking cigarettes.
Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.
5. Tomatoes provide essential antioxidants.
Tomatoes contain a great deal of Vitamin A and Vitamin C. This is primarily because these vitamins and beta-carotene work as antioxidants to neutralize harmful free radicals in the blood.
Free radicals in the blood stream are dangerous because it may lead to cell damage. Remember, the redder the tomato you eat is, the more beta-carotene it contains. In addition, you also want to keep in mind that cooking destroys the Vitamin C, so for these benefits, the tomatoes need to be eaten raw.
6. Tomatoes are good for your heart.
Because of the Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes in your regular balanced diet you can effectively prevent heart attacks, strokes as well as many other heart related problems that may threaten your life.
7. Tomatoes are good for your hair.
The Vitamin A in tomatoes works perfectly to keep your hair shiny and strong. In addition, it also does wonders for your eyes, skin, bones and teeth.
8. Tomatoes are good for your kidneys.
Adding tomatoes without seeds to your diet has been proven in some studies to reduce the risk of kidney stones.
9. Tomatoes are good for your eyes.
The Vitamin A found in tomatoes is fantastic for improving your vision. In addition, eating tomatoes is one of the best foods to eat to prevent the development of night blindness.
Tomatoes are packed full of the valuable mineral known as chromium. It works effectively to help diabetics keep their blood sugar levels under better control.

(Source: Florida Tomatoes)

Monday, March 14, 2016

Knee Pain? Learn The Signs And How To Treat It!

Although the knee  may look like a simple joint is is one of the most complex and the knee is more likely than any other joint in the body to be injured. But we tend to ignore our knees until something happens to them that causes pain. Over 1.2 million Australians suffer from osteoarthritis, and about 80% of these suffer from knee osteoarthritis. It is the leading cause of muculoskeletal pain and disability.

Signs and symptoms that sometimes accompany knee pain include:

  • Swelling and stiffness
  • Redness and warmth to the touch 
  • Weakness or instability 
  • Popping or crunching noises 
  • Inability to fully straighten the knee

Ways to Relieve Knee Pain

Maintain a healthy weight 
Carrying extra weight can exert additional pressure on your joints and contribute to knee pain. If you're overweight, losing as little as 5 percent of your body weight can help relieve the stress on your knees. Talk to your doctor about developing a healthy eating plan and exercise program to help you lose weight sensibly. 

Find a low-impact exercise you enjoy 
Talk to your doctor before beginning an exercise program. Good choices for people with knee pain include walking and swimming. Be sure to warm up before and cool down after exercising. Avoid hilly terrain and high-impact activities like running and jumping, as these can worsen knee pain. 

Give a physical therapy a try 
Physical and occupational therapy often ad helpful for people with knee pain. A physical therapist can help design an exercise program that fits your individual ability level and teach you proper techniques to spare your joints. 

Get enough rest and relaxation 
Physical activity is important but adequate rest and relaxation can go further in helping promote good health - and reduce pain. For example, learning stress-relief techniques like deep breathing and meditation in order to achieve a healthy balance in your life. 

Make sure you're getting enough sleep 
Proper sleep is necessary for overall health, so if you are having trouble sleeping, talk to your doctor. Proper pain management can help break the cycle to help you slumber soundly. 

Use ice and/or heat 
For many people with knee pain (or arthritis pain in general), ice can help relieve pain and swelling and heat can help ease stiffness. Ask your physiotherapist about how to safely use an ice pack and/or warm towel or heating pad. A hot shower in the morning or warm bath before be at night also may be helpful. 

Apply a topical pain reliever 
A number of over-the-counter an prescription creams, gels, sprays and patches are readily available to help relieve knee pain. Again ask your physiotherapist which products might be right for you. 

Injuries are often caused by overuse and there are ways to prevent them. If you are experiencing pain it is important that you have your condition assessed by a physiotherapist.

For details and bookings phone or SMS 0434708488 the team at Boost Physiotherapy. 

                                                                                                            (Source: Australian Physiotherapy Association, Mayo Clinic, Health Communities) 

Thursday, March 3, 2016

What Is Pilates?

What is Pilates? 

Pilates (or the Pilates method) is a series of about 500 exercises inspired by callisthenics, yoga, and ballet. Pilates strengthens and stretches all the major muscle groups in the body in a balanced fashion. It improves flexibility, strength, balance and body awareness. Pilates was developed by Joseph Pilates in the early 20th century with the intention to improve the rehabilitation programme for casualties. During this period, Pilates was designed to aid injured soldiers in regaining their health by strengthening, stretching, and stabilising key muscles.

Joe preferred fewer, more precise movements, requiring control and technique over increased repetition. He believed that mental and physical health were essential to one another, creating what is a method of total body conditioning Pilates uses correct alignment, centring, concentration, control, precision, breathing, and flowing movement (the Pilates principles) to establish perfect working body from the inside out.

Pilates build strength, flexibility and lean muscle tone with an emphasis on lengthening the body and aligning the spine, rather than on bulking and shortening the muscles. Pilates has a focus on the core which can basically be thought of as the 'powerhouse' of your body. your core is the area between your shoulders and your pelvis (without your arms and legs) and encompasses all the muscles within  this area. Due to its core focus, Pilates is popular not only in the field of fitness, but also in rehabilitation, It can be used to progress individuals through movements that represent their day-to-day activities. The focus on strengthening the core and improving postural awareness are especially well indicated for the alleviation and prevention of back, neck and joint pain.

What are the benefits of Pilates? 

The health benefits of Pilates include:

  • improved flexibility 
  • increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips, and buttocks (the 'core muscles' of your body) 
  • enhanced muscular control of your back and limbs 
  • improved stabilisation of your spine 
  • improved posture 
  • rehabilitation or prevention of injuries related to muscle imbalances 
  • improved physical coordinator and balance 
  • relaxation of your shoulders, neck and upper back 
  • safe rehabilitation of joint and spinal injuries 
  • increased lung capacity and circulation through deep breathing 
  • improved concentration 
  • increased body awareness 
  • stress management and relaxation 

Is Pilates suitable for me? 

Pilates caters for everyone, from beginning to advanced. you can perform exercises using your body body weight, or with the help of various pieces of equipment. A typical Pilates workout includes a number of exercises and stretches. Each exercise is performed with attention to proper breathing techniques and abdominal muscle control. To gain the maximum benefit, you should do Pilates at least two or three times per week. You may notice postural improvements after 10 to 20 sessions.

Pilates and challenging your body 

Pilates is partly inspired by yoga, but is different in one key respect - yoga is made up of a series of static postures, while Pilates is based on putting yourself into unstable postures and challenging your body by moving your limbs. 

For instance, imagine you are lying on your back, with bent knees and both feet on the floor. A Pilates exercise may involve straightening one leg so that your toes point to the ceiling, and using the other leg to slowly raise and lower your body. You need tight abdominal and buttock muscles to keep your hips square, and focused attention to stop yourself from tipping over. 

What are the different types of Pilates? 

Two the two basic forms of Pilates are: 

  • Mat-based Pilates - this is a series of exercises performed on the floor using gravity and your own body weight to improve resistance. The main aim is to condition the deeper, supporting muscles of your body to improve posture, balance and coordination. 
  • Equipment-based Pilates - this includes specific equipment that works against spring-loaded resistance, including the 'reformer', which is a moveable carriage that you push and pull along its tracks. Some forms of Pilates include weights (such as dumbbells) and other types of small equipment that offer resistance to the muscles. 

Quality in a Pilates workout 

Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing. The quality of each posture is more important than the number of repetitions or how energetically you can move.

Pilates group sessions are available at Boost Physiotherapy - Tuesdays, Wednesdays, Thursdays at 4:30PM and 5:15PM as well as Wednesdays at 1:00PM. Contact us now to get on board! Phone or SMS 0434708488

(Sources; Better Health Channel, Pilates Fitness Institute)