Generated by All in One SEO Pro v5.0.1.1, this is an llms-full.txt file, used by LLMs to index the site. # TPM Physiotherapy, Chiropractic, Podiatry, Sports Clinic Townsville ## Posts ### [Blog](https://www.thephysiomovement.com.au/blog/) **Published:** March 24, 2017 **Author:** The Physio Movement --- ### [Reformer Pilates Health Care changes](https://www.thephysiomovement.com.au/reformer-pilates-health-care-changes/) **Published:** May 20, 2024 **Author:** Belinda Brown **Content:** # Changes to Private Health Care and Pilates ![Clinical_pilates_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Clinical_pilates_townsville-e1716162706680-1024x837.jpeg "Clinical_pilates_townsville – Tpm") As many of you know, most [Private Health](https://australian.physio/inmotion/preparing-new-rules) Insurers stopped covering ‘Pilates’ classes from April 1st, 2019. This change was prompted by a federal government decision aimed at reducing rising health care premiums by excluding coverage for certain natural therapies, including Pilates. This decision has been surprising for many in the industry, especially considering the substantial scientific evidence supporting the benefits of Pilates for preventing and managing various health issues, including lower back pain. The Australian Physiotherapy Association (APA) has engaged in extensive negotiations with Private Health Insurers on this matter. They concluded that physiotherapists can prescribe exercises, including in class settings, after assessing patients. These exercises are tailored to each client, with reassessments conducted at the end of the term. At TPM Townsville, we already follow this process, so our clinical practices and settings will remain unchanged. The only modification will be renaming our class from ‘Clinical Pilates’ to ‘Mat Movement.’ This ensures that our clients’ ability to claim rebates from their health care providers will not be affected. Although the debate between the APA and Private Health Insurers continues, it is unlikely to influence the federal government’s decision. At TPM Clinics, we are committed to providing high-quality, evidence-based treatments and exercise rehabilitation. This includes Pilates-based exercises, which we will now refer to under the new class name. If you have any questions or concerns about these changes, or if you would like to inquire about our classes, please feel free to call our clinic at 07 4740 4516. Learn more about [Pilates at TPM here ](https://www.thephysiomovement.com.au/blog/clinical-pilates-townsville/) **Categories:** Sports Medicine & Nutrition --- ### [Why strength training Is so important for Women](https://www.thephysiomovement.com.au/strength-training-is-crucial-for-women/) **Published:** August 24, 2026 **Author:** Belinda Brown **Content:** ![Bones Strength for Women](http://www.thephysiomovement.com.au/wp-content/uploads/Bones-strength-for-women-.jpg "– Tpm") During [menopause](https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397) there is a significant drop in oestrogen, which can lead to a faster loss of muscle and bone mass. **Resistance training**, **progressive loading** and **safe impact-based exercises** can help combat bone and muscle loss while supporting your overall health and wellbeing ### **Why exercise matters in your 40s and 50s** As we age into our midlife, age-related changes to your body may include: • Reduced muscle mass • Increased adipose tissue (fat around your abdomen) • Reduced aerobic capacity • Increased chronic disease risk Exercise during this period is critical for maintaining your metabolic health and your ability to perform daily tasks, self-care, household chores and cognitive and social activities independently. ### What to prioritise **Strength training** Preserves muscle mass and metabolic health. **Cardiovascular fitness** Reduces cardiovascular and metabolic disease risk, combatting age-related changes. **Mobility and joint health** Helps prevent musculoskeletal pain and injury. Regular exercise helps mitigate the age-related increase in BMI and loss of muscle and bone mass observed in midlife (MDPI Nutrients, 2025). ### Recommended weekly activity Adults should continue to aim for: • 150–300 minutes moderate aerobic activity, or • 75–150 minutes vigorous aerobic activity, plus • Strength training at least two days per week » (Golaszewski et al., 2021; Canada.ca, 2026) • Additionally, balance training is a great addition to reduce your falls risk! ### Sex differences in midlife exercise In your 40s–50s, age-related changes between men and women become more noticeable due to differences in hormones. For men, testosterone slowly decreases (about 1% each year), which can lead to a gradual reduction in muscle mass, strength, and overall fitness. For women, these years often mark the start of menopause. During this time, there is a significant drop in oestrogen, which can accelerate age-related changes. This may lead to faster loss of muscle and bone mass, as well as an increase in fat around the abdomen. Many women also experience symptoms such as fatigue, poor sleep quality, and hot flushes, which can make exercise and recovery feel more challenging. Despite this, women often respond really well to exercise, making physical activity a powerful tool to help protect against many of these changes. ### Exercise prescription for women Larger focus on resistance training (3-4 sessions per week), progressive loading and safe impact-based exercises to combat accelerated muscle and bone loss. ### Exercise prescription for men: Focus on maintaining muscle mass, strength and cardiovascular fitness by continuing to follow Australian general guidelines Recommended exercise types • Resistance training • Brisk walking, cycling or swimming • Functional strength training • Mobility and flexibility training ![Ep Cheat Sheet](http://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-08-24-at-115046-am.png "– Tpm") [Exercise physiologist](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) expert insight Midlife strength and fitness is your long-term insurance policy. Staying strong now is one of the most effective ways to protect against frailty, [injury](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) and chronic disease later in life! **Categories:** Sports Medicine & Nutrition --- ### [2027 New Graduate Physio Program Townsville](https://www.thephysiomovement.com.au/2027-new-graduate-physio-program-townsville/) **Published:** August 17, 2026 **Author:** Belinda Brown **Content:** # ![New Graduate](http://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-08-17-at-110910-am.png "– Tpm") ## Start your physio career with the right people around you. **Townsville, QLD | Full-Time Physiotherapist** You’ve spent years studying to become a physio. However, your first year in practice should build confidence and clinical skills through mentors, not face a full caseload alone. Additionally, the 2027 TPM New Grad Physio Program bridges the gap between university and clinical practice, providing mentoring, professional development and hands-on experience to help you become a confident, well-rounded physiotherapist. At The Physio Movement (TPM), we’re big on developing great clinicians, and even better humans. ## This isn’t just a new graduate job Your first workplace can shape the clinician you become. Furthermore, at TPM you’ll join an established multidisciplinary clinic where [physiotherapists](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) work alongside chiropractors, exercise physiologists and other health professionals. As a result, you’ll have experienced clinicians around you to ask questions, discuss cases and continue developing your clinical reasoning. Because as a new graduate, **you’re not expected to know everything.** To begin with, you’re here to [learn](https://australian.physio/). ## What your first year at TPM looks like ### Structured mentoring - You’ll have access to experienced physiotherapists who genuinely want to see you develop. - Clinical reasoning, difficult cases, treatment planning, communication, exercise prescription — these are conversations we want you having. - Weekly professional development Learning doesn’t stop when university finishes. In addition, our team maintains a culture of professional development, with opportunities to learn, discuss cases, and develop clinical skills. ### A supported transition into private practice We want you to build confidence and capability, not simply fill your diary. Moreover, your development will be supported as you transition from student to independent practitioner and begin managing your own caseload. ### Exposure to a broad caseload You’ll have opportunities to work across: - Musculoskeletal physiotherapy - Sports injuries and rehabilitation - Post-operative rehabilitation - Strength and conditioning - Exercise-based rehabilitation - Return-to-sport programming - Chronic and complex conditions - Community and multidisciplinary healthcare Our Townsville clinic combines clinical treatment with a dedicated **rehabilitation and performance environment**, allowing our clinicians to take patients from injury through to strength, movement and performance. You’ll learn how to progress someone beyond simply being *pain free* and towards getting back to the things that matter to them. ### Learn with a multidisciplinary team As a result, you gain access to a range of health professionals when you begin at TPM. Our collaborative model gives you the opportunity to learn from and work alongside clinicians across: **Physiotherapy | Chiropractic | Exercise Physiology | Rehabilitation | Strength & Conditioning** We encourage conversations between disciplines, shared learning and collaborative patient care. ### Find the physio you want to become You don’t need to have your entire career mapped out when you graduate. ~ Maybe you’re passionate about sport. ~ Maybe you love rehab. ~ Maybe you’re interested in strength and conditioning. ~ Maybe you don’t know yet, **and that’s completely okay.** Your graduate year should give you exposure, experience and great mentors so you can discover where you want to take your career. At TPM, we’re looking for people who want to keep learning and have the potential to grow with us long term. ![Townsville Runner](http://www.thephysiomovement.com.au/wp-content/uploads/Images-2-300x225.jpeg "– Tpm") ## Why TPM Townsville Your graduate year can also be the start of a pretty great lifestyle. Townsville offers the opportunity to build your career in a major regional centre while enjoying everything North Queensland has to offer. Think sunshine, beaches, Magnetic Island, sport, outdoor living and a much shorter commute than you’ll find in most capital cities. For graduates considering relocating to Townsville, **we’d love to talk to you about making the move.** ### Who we are looking for We’re not looking for a new graduate who already knows everything. We’re looking for someone who is: - Curious and keen to learn - Comfortable asking questions - Passionate about helping people - Interested in exercise and active rehabilitation - A great communicator - Happy working as part of a team - Motivated to continually develop their clinical skills - Someone who contributes positively to clinic culture Most importantly, we’re looking for **a good human who wants to become a great physio.** ### Graduating in 2026? If you’re completing your Physiotherapy degree in 2026 and looking for a **2027 New Graduate Physiotherapy Program in Queensland**, we’d love to hear from you. You don’t have to wait until graduation. Starting the conversation early gives you the opportunity to meet the TPM team, learn more about how we work and decide whether we’re the right fit for the start of your career. **Location:** Townsville, Queensland **Position:** Full-Time Graduate Physiotherapist **Commencement:** 2027 **Send your CV and a little bit about yourself to:** natalie@thephysiomovement.com.au **Come grow with TPM.** *Great clinicians. Great culture. Real career development.* **Categories:** Sports Medicine & Nutrition --- ### [Physiotherapist ~ Build a career, Not just a caseload](https://www.thephysiomovement.com.au/physiotherapist-career/) **Published:** July 27, 2026 **Author:** Belinda Brown **Content:** ![Physio Job](http://www.thephysiomovement.com.au/wp-content/uploads/Post-Surgical-Rehab-Townsville.webp "– Tpm")**The Physio Movement ~ Physiotherapy career** You’re probably reading a lot of job ads that all sound the same. Competitive salary. Flexible hours. Supportive team. We offer those too. But what makes TPM different is where your career could take you. We’re not just recruiting our next Physiotherapist ~ we’re looking for future leaders. As TPM continues to grow, so do the opportunities within our business. We believe in promoting from within and investing in people who want to make a lasting impact on their profession and their community. ### Your career could look like this… **Year 1–2** Become an exceptional clinician with weekly mentoring, professional development and support from an experienced multidisciplinary team. **Year 2–4** Develop your own clinical interests, mentor students and graduates, lead projects and become recognised as an expert in your field. **Beyond that…** For the right person, opportunities may include: • Clinical Lead • Team Leader • Developing new services and programs • Leading a clinic • Partnership opportunities • Helping establish future TPM clinics We don’t believe careers should have a ceiling. If you’re someone who enjoys learning, embraces challenges and wants to be part of building something bigger than yourself, we’d love to meet you. ### Why TPM? - Weekly mentoring and in-house professional development - Genuine multidisciplinary team environment - Diverse caseloads across sport, rehabilitation, chronic pain, women’s health and more - Strong community reputation - Supportive culture that values your ideas - Career progression based on your contribution—not simply your years of experience We’re looking for [Physiotherapists](https://tpmwoopi.com.au/services/physiotherapy/) who are motivated, driven and excited about making a real difference. If you’re looking for a [workplace](https://www.thephysiomovement.com.au/) where your career can continue to grow for years to come, let’s have a conversation. **Your [next job](https://www.jobs4physios.com.au/) could be the start of your future ~ email Shane@thephysiomovement.com.au for a confidential chat or further information** ![Knee Extension Machine with Female](http://www.thephysiomovement.com.au/wp-content/uploads/Sarah-Kitto-Blog-for-Website-225x300.jpg "– Tpm") *“I joined TPM to become a better Physiotherapist, but I found so much more. Through mentoring, leadership opportunities and ongoing professional development, I progressed into a Clinical Lead role far sooner than I expected.* *Along the way, I’ve experienced significant career and financial growth, developed leadership skills and been given opportunities to help shape the future of the business. What sets TPM apart is that there isn’t a ceiling, if you have ambition, there are genuine pathways into leadership, partnership and even future clinic ownership.* *TPM doesn’t just invest in clinicians ~ it invests in their future.”* **Clinical Lead, The Physio Movement** **Categories:** Sports Medicine & Nutrition --- ### [Senior Physiotherapist | Townsville](https://www.thephysiomovement.com.au/physiotherapist-job-townsville-the-physio-movement-townsville/) **Published:** July 1, 2026 **Author:** Belinda Brown **Content:** ![Weighted Squat Female](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-57-1024x577.png "Physio_job_townsville – Tpm") ### ## **Join our award-winning Queensland team as a Senior Physiotherapist** **📍 Townsville | Influence the TPM future** We’re looking for an experienced and passionate **Senior Physiotherapist** to join our growing Townsville team. This is more than a typical senior physio role. It’s an opportunity to work alongside a highly experienced multidisciplinary team, manage a varied caseload, and help deliver outstanding patient outcomes in a clinic that genuinely values innovation, collaboration and continual learning. If you’re looking for a role where your experience is respected, your ideas are welcomed, and your career continues to grow, we’d love to meet you. ### About the Role As a Senior Physiotherapist, you’ll enjoy clinical autonomy while becoming a trusted member of our experienced team. You’ll work across a diverse caseload, support junior clinicians when needed, and contribute to the positive culture and high clinical standards TPM is known for. This role is ideal for someone who: - Is passionate about delivering exceptional patient care - Enjoys mentoring and sharing knowledge with others - Thrives in a collaborative team environment - Wants ongoing professional growth and development - Is looking for a long-term career with opportunities to expand their skills ### What You’ll Be Doing - Managing a varied musculoskeletal and sports physiotherapy caseload - Delivering evidence-based, high-quality care - Collaborating with our multidisciplinary team to achieve outstanding patient outcomes - Contributing to clinical education, innovation and continuous improvement - Building lasting relationships with patients, referrers and the local community ### What We’re Looking For - AHPRA-registered Physiotherapist - Strong private practice or musculoskeletal physiotherapy experience - Excellent communication and clinical reasoning skills - A positive, proactive attitude and genuine team mindset - A desire to continue learning and developing professionally ### Why Join TPM? - Competitive salary with performance incentives - Weekly mentoring and professional development - Work alongside experienced physiotherapists, chiropractors, exercise physiologists, podiatrists and massage therapists - Diverse caseload including sports injuries, rehabilitation, running, persistent pain and workplace injuries - Clinical autonomy with excellent support - Modern facilities and access to advanced rehabilitation equipment - A genuinely supportive, values-driven culture where people enjoy coming to work ### Why Townsville? Townsville offers the perfect balance of career opportunity and lifestyle. Spend less time commuting and more time enjoying weekends on Magnetic Island, exploring North Queensland or staying active outdoors, all while building a rewarding career with a respected regional practice. ### Ready for your next step? If you’re an experienced physiotherapist looking for a role where you can continue to grow, enjoy great clinical support and make a genuine difference to your patients and community, we’d love to hear from you. Email your CV and a short cover letter to [**shane@thephysiomovement.com.au**](mailto:shane@thephysiomovement.com.au) **Join The Physio Movement, where great clinicians build exceptional careers.** ## **Apply Now** If you’re a dynamic Senior [Physiotherapist](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) ready to grow into a leadership role, we’d love to hear from you. Email your CV + short cover letter to: **shane@thephysiomovement.com.au** **Join TPM ~ where [careers](https://www.jobs4physios.com.au/jobs/) grow and leaders are made.** **Categories:** Sports Medicine & Nutrition --- ### [Why more Townsville Men are turning to Chiropractic Care](https://www.thephysiomovement.com.au/mens-health-week-townsville-chiropractor/) **Published:** June 16, 2026 **Author:** Belinda Brown **Content:** ## ![Chiropractor Performing a Neck and Back Adjustment on a Man Lying Face Up on a Massage/adjustment Table in a Clinic Room.](http://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-05-27-at-12413-pm-1024x761.png "Back_pain_townsville – Tpm") ## Looking after your Health isn’t just about fixing pain Men are often great at looking after everyone else ~ their family, their workmates, their team, but not always themselves. During Men’s Health Week, it’s a timely reminder that small health concerns can become bigger problems when ignored. Whether you’re a tradie, office worker, athlete, retiree, or weekend warrior, ongoing aches, stiffness, headaches, or poor mobility can affect your quality of life more than you realise. At TPM Townsville, [Chiropractor](https://www.thephysiomovement.com.au/services/chiropractor-townsville/) [Dr Jayden Meyer](https://www.thephysiomovement.com.au/about/the-team/) is helping local men move better, feel better, and stay active through all stages of life. ## Common problems Men ignore Many men wait until pain becomes unbearable before seeking help. Some of the most common issues we see include: - Persistent neck pain - Lower back pain - Headaches and migraines - Shoulder tightness - Sports and gym-related injuries - Stiffness from long hours driving or working - Reduced mobility and flexibility - Postural problems from desk work The reality is that pain is often the last symptom to appear. Many people experience reduced movement, tightness, poor recovery, disrupted sleep, or recurring niggles long before significant pain develops. ## How can Chiropractic Care help? Chiropractic care focuses on the relationship between the spine, joints, muscles, and nervous system. By assessing movement patterns, joint function, posture, and lifestyle factors, a chiropractor can help identify areas that may be contributing to discomfort or reduced performance. Depending on your individual needs, treatment may include: - Joint mobilisation and adjustments - Soft tissue therapy - Rehabilitation exercises - Postural advice - Movement and mobility strategies - Injury prevention programs The goal isn’t simply to reduce pain, it’s to help you move efficiently, recover better, and continue doing the things you enjoy. ## Chiropractic care for active Men Townsville has a strong sporting culture, and many men want to continue training, running, golfing, lifting weights, playing footy, or chasing their kids around without pain holding them back. Chiropractic care may help address: - Running-related aches and pains - Gym and weightlifting injuries - Shoulder restrictions - Hip and lower back stiffness - Sports recovery - Mobility limitations affecting performance By identifying movement restrictions early, many issues can be managed before they become significant injuries. ## What about Men who don’t play sports? You don’t need to be an athlete to benefit from chiropractic care. Many Townsville men spend long hours: - Driving trucks - Operating machinery - Working on construction sites - Sitting at desks - Travelling for work These repetitive positions can place significant stress on the body over time, contributing to stiffness, discomfort, and reduced movement. Regular assessment and management can help keep you functioning at your best both at work and at home. ## Meet Dr Jayden Meyer Dr Jayden Meyer brings a unique perspective to patient care, combining chiropractic expertise with experience supporting active individuals and families. With additional training in paediatric chiropractic care, dry needling, and sports-related management, Jayden works with everyone from young athletes to older adults wanting to maintain their independence and mobility. His focus is simple: helping people understand what’s causing their symptoms and creating practical solutions to help them move and feel better. ## Not sure if Chiropractic is right for you? That’s completely normal. Many people aren’t sure whether their problem is something a chiropractor can help with. That’s why The Physio Movement Townsville offers [**FREE Spinal Health Screens**](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=205763). These short assessments give you the opportunity to: ✔ Discuss your concerns ✔ Ask questions ✔ Understand what’s contributing to your symptoms ✔ Learn whether chiropractic care may be appropriate for you ✔ Explore your treatment options without obligation It’s a great first step if you’ve been putting off getting help. ## Men’s Health Week New Patient Offer To encourage more men to prioritise their health this Men’s Health Week, The Physio Movement Townsville is offering: ### [New Patient Chiropractic Consultation – Just $79](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=1204635692454381489) This comprehensive appointment includes: - Detailed history - Movement assessment - Postural screening - Chiropractic examination - Discussion of findings - Personalised management recommendations Whether you’re dealing with back pain, headaches, stiffness, sporting injuries, or simply want to move better, now is the perfect time to take action. ## Don’t wait until it stops you doing what you love The strongest thing you can do for your health isn’t pushing through pain, it’s addressing problems early. If you’ve been dealing with aches, stiffness, headaches, or reduced mobility, Men’s Health Week is the perfect opportunity to find out what’s really going on. ### Book with Dr Jayden Meyer today [**New Patient Chiropractic Consultation – $79**](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=1204635692454381489) Or, if you’re still unsure, book a [**FREE Spinal Health Screen**](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=205763) and have a conversation about your health with no pressure and no obligation. Your future self will thank you for it. **TPM Townsville** – Helping Townsville men move better, feel stronger, and stay active for life. [Book Now](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428) **Categories:** Sports Medicine & Nutrition --- ### [5 reasons your neck pain keeps coming back](https://www.thephysiomovement.com.au/neck-pain_chiro/) **Published:** May 27, 2026 **Author:** Belinda Brown **Content:** # ![Chiropractor Performing a Neck and Back Adjustment on a Man Lying Face Up on a Massage/adjustment Table in a Clinic Room.](http://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-05-27-at-12413-pm-1024x761.png "Back_pain_townsville – Tpm") # Why your neck pain keeps coming back, and it might not be what you think If you’ve ever woken up with a stiff neck, felt tension sitting at your desk, or noticed headaches creeping in by the end of the day, you’re definitely not alone. At [The Physio Movement Townsville](https://www.thephysiomovement.com.au?utm_source=chatgpt.com), neck pain is one of the most common reasons people book in to see our chiropractic team. But here’s the thing most people don’t realise: ## Your neck pain often isn’t just about your neck A lot of recurring neck pain actually comes from a combination of: - Poor movement habits - Stress and tension - Weakness through the upper back and shoulders - Long periods sitting or driving - Reduced mobility through the thoracic spine - Overload from training or physical work - Nervous system sensitivity This is why quick fixes, like cracking your neck yourself or constantly stretching it, often only provide temporary relief. To properly manage neck pain, we need to understand *why the body is becoming overloaded in the first place.* ## The modern lifestyle is tough on your spine Between phones, laptops, long work hours and stress, many Townsville locals are spending more time than ever in positions that place sustained load through the neck and upper back. Over time, this can lead to: - Joint stiffness - Muscle guarding - Reduced thoracic mobility - Headaches - Referred pain into the shoulders - Increased tension during stress It’s not always about “bad posture” either. The body is designed to move, and often it’s the lack of movement variability that becomes the issue. ## Signs your neck pain might need professional attention While occasional tightness can be normal, ongoing symptoms shouldn’t simply be ignored. It may be worth seeing a chiropractor or healthcare professional if you experience: - Neck pain lasting longer than 1–2 weeks - Frequent headaches - Pain turning your head while driving - Stiffness first thing in the morning - Pain or tension after desk work - Recurrent flare-ups from gym or sport - Pain radiating into the shoulder or arm Early management often prevents small issues becoming long-term problems. ## Why Thoracic Mobility matters more than people think One of the biggest things we assess at TPM is the movement of the thoracic spine, the mid-back region. When the thoracic spine becomes stiff, the neck often has to compensate by moving more than it should. This can overload: - Neck joints - Muscles around the shoulders - Headache referral patterns - The nervous system Improving thoracic mobility and strength can significantly reduce strain on the neck over time. ## Simple things that can help Neck Pain Here are a few evidence-informed strategies that may help reduce recurring neck tension: ### 1. Move more frequently Even standing up every 30–45 minutes can help reduce sustained load through the neck and upper back. ### 2. Strengthen your upper back Many people focus on stretching tight muscles, but weakness through the upper back and shoulder stabilisers is often part of the problem. ### 3. Improve thoracic mobility Exercises targeting rotation and extension through the thoracic spine can reduce compensatory strain on the neck. ### 4. Manage stress levels Stress has a very real physical impact on the body and can increase muscle tension and pain sensitivity. ### 5. Don’t ignore persistent symptoms The longer pain persists, the more sensitive the nervous system can become, which is why early intervention matters. ## How Chiropractic Care can help At TPM Townsville, our chiropractors take a modern, movement-focused approach to care. Treatment may include: - Joint mobilisation or adjustments - Soft tissue therapy - Dry needling - Postural and ergonomic advice - Mobility exercises - Strength-based rehabilitation - Education around pain and recovery The goal is not just symptom relief, but helping you build a body that moves and functions better long term. ## New Patient Chiropractic Offer ~ Townsville If you’ve been dealing with recurring neck pain, headaches or stiffness, now is a great time to get it assessed properly. ### [$79 Initial Chiropractic Consultation\*](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=1204635692454381489) Includes: - Comprehensive assessment - Hands-on treatment where appropriate - Personalised recovery plan - Expert advice tailored to your lifestyle and goals [Book online now](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1709689275122976428&appointment_type_id=1204635692454381489) with [The Physio Movement Townsville](https://www.thephysiomovement.com.au?utm_source=chatgpt.com) and let our team help you get back to moving freely again. ## ## FAQs about neck Pain & Chiropractic Care ### Can poor posture really cause neck pain? Posture itself isn’t usually the sole problem, but staying in one position for long periods can increase load and tension through the neck and upper back. ### Are headaches related to neck tension? Yes, many headaches can be linked to tension and restriction through the neck and thoracic spine. ### Should I stretch my neck if it feels tight? Sometimes. But constantly stretching without addressing strength, mobility and movement habits may only provide short-term relief. ### Is cracking my own neck bad? Occasionally doing it isn’t usually harmful, but repeatedly self-manipulating can sometimes irritate already sensitive joints and tissues. ### When should I seek professional help for neck pain? If symptoms are persistent, recurring or affecting daily life, it’s worth having a proper assessment to understand what’s driving the issue. **Categories:** Sports Medicine & Nutrition --- ### [Bone Bruising - what you need to know and how to manage](https://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/) **Published:** April 5, 2021 **Author:** adminva **Content:** ![](https://www.thephysiomovement.com.au/wp-content/uploads/Bone-Bruising.jpg "– Tpm") ## **Understanding and how to manage Bone Bruising?** The medical term for bone bruising is a “bony contusion” and this is a result of heavy impact (trauma) to the bone or a bone stress reaction (overuse) where it leads to bone bruising. ### **There are 2 main types of bone bruises:** 1. **Sub-periosteal haematoma:** consists of collection of blood under the periosteal of the bone. This type of injury is due to direct high force/velocity trauma to the bone. 2. **Interosseous bruising:** where there is damage to the bone marrow. This is the blood supply within the bone is damaged and causes internal bleeding. This type is due to repetitive compressive forces on the bone E.g long distance running. > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [Lateral knee pain during running](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) > > [Painful sex after birth](http://www.thephysiomovement.com.au/painful-sex-after-birth/) ### **Who is at risk of bone bruising?** - - People who run and jump regularly on hard surfaces (e.g basketball, soccer, netball players, long distance runners) - **People who are not conditioned for running or high impact sports/exercise and go from zero to hero very quickly (loading issue for bone and soft tissue).** Note: Bone stress reactions that lead to bone bruising is due to an excessive amount of load going through that part of the bone that is unaccustomed! ### **Signs and Symptoms of Bone Bruising:** - **Localised swelling around the painful area of bone** - Pain and tenderness to touch over the bone - Joint pain near the impact zone - Joint stiffness, loss of ROM, decreased muscle strength overtime - Difficulties weight bearing if in lower limb (e.g hip/knee/ankle) ### **Treatment of Bone Bruising:** First and foremost is relative rest, ice, compression, elevation. Talking with your health professional about reducing the amount of load going through the affected [bone](https://www.physio-pedia.com/Bone_bruise#:~:text=The%20treatment%20of%20a%20bone,a%20bone%20bruise%20is%20variable.) or joint and commencing a strength and conditioning program to build up the strength of the bone and prevent it from occurring in the future. Note: an x ray or MRI scan may be required to determine the extent of the bone bruising and how long approximately it will take to heal. These scans will only be ordered to rule out a small fracture or if your symptoms are getting worse. ### **How long for Bone Bruising to recover?** It really depends on your clinical symptoms, but generally bone bruising can resolve from as early as 2 weeks if the appropriate rest and deloading has occurred. If the bruising is more severe without a fracture ,then can take up to 6 weeks+ . At [TPM](http://www.thephysiomovement.com.au/), our team are experienced in treating bone stress related injuries and developing an individualised rehab program to match your rehab goals. If you are experiencing these symptoms and would like it assessed by [our team](http://www.thephysiomovement.com.au/about/the-team/) at TPM, please feel free to contact [The Physio Movement](http://www.thephysiomovement.com.au/) on 1300 TPMFIT or book online via our website [www.thephysiomovement.com.au](http://www.thephysiomovement.com.au) or via facebook. A blog by our Senior Physiotherapist Jordan. **Categories:** Sports Medicine & Nutrition **Tags:** popular --- ### [How to Exercise with Endometriosis](https://www.thephysiomovement.com.au/exercise-for-endometriosis/) **Published:** March 24, 2026 **Author:** Belinda Brown **Content:** Endometriosis is often misunderstood despite affecting at least 1 in 7 Australian women, girls and other individuals who menstruate. Endometriosis is a condition where “endometrial-like tissue” grows outside the uterus. While endometriosis is fuelled by oestrogen, there is currently no known cause for why it occurs and no cure. Exercise prescribed by an accredited exercise professional can help you manage endometriosis symptoms alongside the rest of your healthcare team. ## Symptoms and diagnosis While endometriosis is fuelled by one of our hormones ~ oestrogen, there is currently no known cause for why this tissue growth forms outside of the uterus. Unfortunately, with every menstrual cycle, scar tissue and adhesions can form through the associated hormone release. You may experience a wide range of symptoms such as abdominal and pelvic pain, painful periods, inflammation, bloating and cramping. These symptoms can be effectively managed following diagnosis, but some people may experience long-term persistent pain, symptom recurrence and compromised fertility. This condition is highly correlated with bladder, bowel, and sexual dysfunction. Laparoscopic surgery is currently the “gold-standard” of diagnosis and surgical management of endometriosis, however, there is currently no known cure. ## How does exercise help with endometriosis? - reducing inflammation in the body - reducing oestrogen levels - emotional wellbeing - weight management - energy levels, motivation and self-confidence - reducing guarding postures around lower back and abdomen - calming the nervous system - fitness, muscle endurance and strength - improved sleep quality and habits ![Exercising for Endo - Calm Stretch](https://exerciseright.com.au/wp-content/uploads/2025/10/shutterstock_401527825-web.jpg "Seo – Tpm") ## What type of exercise is best for endometriosis? Gentle aerobic exercise such as walking or swimming can be a great place to start as there is likely a lower chance of pain flare-up. Yoga is a great low-impact option, as it includes diaphragmatic breathing combined with gentle movement and stretches to help relax muscles and calm the nervous system. There is also benefit from incorporating a graded and well-paced strengthening program focusing on the lower back and pelvis as deconditioning and fatigue are common. If you have had surgery, you can usually start resistance training approximately six weeks after surgery once you have been medically cleared to return to activity. ## How much exercise should I be doing? To maintain health, individuals with endometriosis should aim for: - 150 minutes per week of moderate intensity activity or 75 minutes of vigorous activity OR a combination. - Include resistance training 2 times per week on non-consecutive days. - Most importantly, pick an activity you enjoy! It is best for you to avoid exercises that involve bracing or ‘bearing down’ on the abdominal wall, and higher impact exercises such as jumping or running, particularly when first commencing exercise. If you find exercise is causing you pain or an increase in symptoms, seek advice from a suitably trained accredited exercise physiologist. It may be necessary to assess your pelvic floor muscles and learn strategies to relax them, as overactivity in these muscles can contribute to pelvic pain. At TPM our [Exercise Physiologists](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) are university-trained health professionals with expertise in the design and delivery of lifestyle interventions for people with chronic and complex conditions including endometriosis, will be able to create an individualised exercise program that suits your needs ~[ BOOK HERE](https://tpmaustralia.au1.cliniko.com/bookings?appointment_type_id=97723) ![Lady Stretching with Endometriosis](https://exerciseright.com.au/wp-content/uploads/2025/10/image-from-rawpixel-id-546705-jpeg-1024x683.jpg "Untitled Design (19) – Tpm") [Exercise Right with Endometriosis ](https://exerciseright.com.au/endometriosis/) **Categories:** Sports Medicine & Nutrition --- ### [Menopause ~ How can physio help? TPM](https://www.thephysiomovement.com.au/menopause-how-can-physio-help-tpm/) **Published:** September 10, 2025 **Author:** Belinda Brown **Content:** # Menopause ~ Women’s Health at TPM ![Menopause_woman_exercising](http://www.thephysiomovement.com.au/wp-content/uploads/Exercise_for_menopause-scaled.jpg "Exercise_for_menopause – Tpm") **Menopause** is usually a natural process defined as the permanent end of menstruation. The definition is made 12 months after the final menstrual period. Menopause can also be the result of surgery such as a hysterectomy, or as a side effect from cancer treatment as the ovaries stop producing oestrogen. **Perimenopause** is the initial stage of menopause and sees fluctuations in oestrogen and progesterone levels. Perimenopause can last anywhere between 1 and 10 years but has an average duration of 4 to 6 years. During perimenopause your menstrual bleed may become irregular, either less frequent or more frequent, or have a continually changing pattern. Bleeds may also become heavier or lighter and symptoms of hot flushes, disrupted sleep and mood disturbances often begin. **Early onset menopause** is when a woman experiences her final menstrual cycle before the age of 45 years, and **premature menopause** is prior to the age of 40. Premature or early onset menopause can be as a result of pharmacotherapies, surgery, or can occur naturally. ## How does exercise help menopause? [Exercise](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) can help with optimising long-term health after menopause – including maintaining bone mineral density and reducing the risk of osteoporosis or osteopenia, reducing cardiovascular risk factors, maintaining a healthy weight range, pelvic floor health & improving balance. Exercise can also help with: - Hot flushes and night sweats - Psychological symptoms often seen such as depression, anxiety and impaired memory and concentration - Joint pain, headaches and dizziness - Incontinence - Maintenance of bone mineral density - Reduced risk of developing cardiovascular disease - Improved endothelial function (reducing risk of atherosclerotic changes and high blood pressure) - Improved insulin sensitivity (reducing risk of diabetes and issues with blood sugars) - Improved quality of sleep - Improved mental health and wellbeing - Increased quality of life ## What type of exercise is best for clients with menopause? In line with Australian physical activity recommendations, [Exercise Right](https://exerciseright.com.au/) recommends 150 to 300 minutes (2 ½ to 5 hours) of moderate activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Exercise prescription should be individualised and prescribed by an Accredited Exercise Physiologist (AEP) and include resistance training, pelvic floor muscle training, balance training, aerobic activity and power training. Research has shown that exercise that is completed in a social setting, in a small group class or with a friend, also has associated improvements in mental health, quality of life and program adherence. Exercise prescription should take into account: - Exercise history - Individual goals - Chronic health conditions or injuries - Exercise that is enjoyable ### Things to remember Before beginning an exercise program all postmenopausal women should have their pelvic floor strength assessed by a women’s health AEP or physio at TPM, regardless of if you have had previous pregnancies, vaginal deliveries or a hysterectomy. If pelvic floor dysfunction is suspected, exercise prescription should aim to minimise increases in intra-abdominal pressure and avoid strain being placed upon the pelvic floor organs and muscles to reduce the risk of pelvic organ prolapse or incontinence. If you’re experiencing any women’s health concerns, we recommend booking an assessment with our Women’s Health Physio before starting an exercise program ~ [Book Now](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&appointment_type_id=1619119575356409240) **Categories:** Sports Medicine & Nutrition --- ### [Sports Physio Townsville ~ Top ways to better recovery, performance & injury prevention](https://www.thephysiomovement.com.au/sports-physio-townsville-top-ways-to-better-recovery-performance-injury-prevention/) **Published:** August 13, 2025 **Author:** Belinda Brown **Content:** ![Cyclist_racing_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Sports_physio_townsville-1024x684.jpg "Sports_physio_townsville – Tpm") At The Physio Movement (TPM) in Townsville, our sports physiotherapists work with athletes of every level, from weekend warriors to elite professionals, to help them recover faster, prevent injuries, and reach their peak performance. We believe sports physiotherapy should be **more than just treatment after an injury**. It’s about understanding your sport, your body, and your goals, then tailoring a program that keeps you performing at your best. ## **What is sports physiotherapy?** Sports physiotherapy is a specialised area of physiotherapy focusing on the prevention, diagnosis, treatment, and rehabilitation of sports-related injuries. It combines: - **Hands-on therapy** to reduce pain and restore movement - **Exercise prescription** to rebuild strength and mobility - **Biomechanical analysis** to identify movement patterns that cause injury - **Performance optimisation** to improve speed, agility, and endurance At TPM, our sports physios are trained to work with athletes from **football, netball, running, swimming, cycling, triathlon, CrossFit, and more**. ## **Why choose TPM for sports physio in Townsville?** Townsville is an active community, we live in a place where sport happens year-round. But that also means the risk of overuse injuries, strains, and sprains is high. Here’s why athletes choose TPM: 1. **Specialist Sports Physios** ~ Our team has extensive experience in elite sport and advanced training in sports injury management. 2. **In-Clinic and Gym Facilities** ~ We treat you in a fully equipped rehab space so you can transition from table to training. 3. **Evidence-Based Care** ~ Every treatment plan is based on the latest sports science research. 4. **Prevention First Approach** ~ We don’t just patch you up, we work to stop the injury from coming back. 5. **Collaboration with Coaches & Specialists** ~ We liaise with your sports coach, GP, or specialist to keep your recovery on track. ## **Common sports injuries we treat** We regularly see and treat: - Hamstring and quad strains - Ankle sprains - [ACL and knee injuries](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - Rotator cuff and shoulder pain - Stress fractures - Shin splints - Tendinopathies (Achilles, patellar, tennis elbow) - Lower [back pain](https://www.thephysiomovement.com.au/conditions/back-pain/) in athletes Early diagnosis is critical, the sooner we assess you, the faster we can get you moving pain-free. ## **The TPM sports physio process** We make sports physio **clear and goal-driven**: 1. **Initial Assessment** ~ A detailed history and movement analysis to find the root cause. 2. **Hands-On Treatment** ~ Soft tissue therapy, joint mobilisation, dry needling, and taping where required. 3. **Individualised Exercise Plan** ~ Strength, mobility, and sport-specific drills. 4. **Return-to-Sport Testing** ~ We only clear you when you’re ready to perform at your best. 5. **Long-Term Prevention** ~ Ongoing performance programs to keep you in the game. ## **Sports physio for every athlete in Townsville** Whether you’re training for the [**Townsville Running Festival**](https://www.townsvillerunningfestival.com/), playing weekend AFL, or representing your state, TPM’s sports physio team can help you recover, rebuild, and return stronger. We’ve worked with **junior athletes**, **masters competitors**, and **national-level representatives**, adapting our approach to match your sport and stage of life. ## **Book your sports physio appointment in Townsville** If you’re searching for *sports physio Townsville* because you’re in pain, coming back from an injury, or want to improve your game, TPM is ready to help. We offer **same-week appointments** and work closely with our patients to create lasting results ~ not just quick fixes. 📍 **Visit us at 517 Flinders Street Townsville** 📞 **Call [(07) 4740 4516](https://www.google.com/search?q=tpm+townsville&oq=tpm+townsville+&gs_lcrp=EgZjaHJvbWUyDggAEEUYJxg5GIAEGIoFMgYIARAjGCcyDQgCEAAYgwEYsQMYgAQyBwgDEAAYgAQyBwgEEAAYgAQyBggFEEUYPDIGCAYQRRg9MgYIBxBFGD3SAQgyMTM5ajBqN6gCALACAA&sourceid=chrome&ie=UTF-8#)** 💻 [**Book online here**](https://www.thephysiomovement.com.au/book-now/) ### Don’t wait for a small niggle to become a season-ending injury. Get the right sports physio advice today and keep doing what you love ~ pain-free. **Categories:** Sports Medicine & Nutrition --- ### [How did Townsville’s leading Allied Health brand just get stronger?](https://www.thephysiomovement.com.au/jayden_chiro_townsville/) **Published:** June 24, 2025 **Author:** Belinda Brown **Content:** ![Jayden_chiro_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Jayden.png "Jayden – Tpm") **Townsville’s Leading Allied Health Team Just Got Stronger ~ Meet Our new Chiropractor at TPM** At The Physio Movement (TPM) Townsville, we’re all about delivering exceptional healthcare under one roof and we’re excited to announce the newest addition to our team: an experienced, patient-focused **Chiropractor** ready to help you move, feel, and live better. Whether you’re struggling with **persistent back pain**, **neck stiffness**, **headaches**, or seeking preventative spinal care, chiropractic treatment plays a vital role in achieving long-term musculoskeletal health. ### What does a Chiropractor actually do at TPM? Our Townsville **chiropractor** specialises in assessing, diagnosing, and treating conditions related to the **spine, joints, and nervous system**. Treatment often includes **gentle spinal adjustments**, **mobilisations**, **soft tissue techniques**, and education around **posture, ergonomics, and injury prevention**. Some of the most common conditions chiropractic care can help with include: - **Lower back pain** - **Sciatica** - **Neck pain and whiplash** - **Tension headaches and migraines** - **Postural imbalances** - **Sporting injuries** - **Joint stiffness and mobility issues** ### Why Chiropractic at TPM? At TPM, we’re not just another clinic we’re an **integrated health hub**. Our chiropractors work **collaboratively** with physiotherapists, exercise physiologists, massage therapists, and more to ensure your treatment is **comprehensive and tailored**. By joining the TPM team, our new chiropractor is aligning with our mission to deliver **evidence-based care** with a strong focus on **patient education, prevention, and long-term outcomes**. ### The TPM Chiropractic Difference: - One-on-one, unrushed sessions - A focus on **functional outcomes** and movement - On-site access to rehab gym + diagnostics - **Hands-on and exercise-based** approach - Support for all ages — from teens to seniors ### Welcome Dr Jayden Meyer We’re excited to welcome **Dr. Jayden Meyer** to the **TPM Chiropractic team in Townsville**. With a unique background and a genuine passion for helping others, Jayden brings a well-rounded and highly personalised approach to chiropractic care. Jayden’s journey into healthcare began after a teenage basketball injury introduced him to the benefits of chiropractic care. Experiencing firsthand how effective treatment could be, not just for pain relief, but for overall wellbeing planted the seed for a future career. Before pursuing chiropractic studies, Jayden served for nearly five years in the [**Royal Australian Navy**,](https://www.navy.gov.au/) where discipline, structure, and service shaped his character. Wanting a more personal connection in his work and a role where he could make a difference in people’s lives every day, Jayden was drawn back to his early experience with chiropractic – and the rest is history. Jayden completed his Bachelor of Science (Chiropractic) and Bachelor of Clinical Chiropractic at Murdoch University in Perth, graduating in 2021. His ongoing education includes advanced training in Dry Needling and Inspiral Paediatrics, expanding his toolkit to support a wider range of patients from young children to active adults. Jayden’s clinical focus is on **functional outcomes,** helping patients move better, feel stronger, and live without the limitations of pain. He blends traditional **chiropractic techniques** with **soft tissue therapy**, **muscle energy work**, **rehab guidance**, and **dry needling** to treat conditions like: - Persistent back and neck pain - Muscle tightness and postural dysfunction - Sports-related injuries - Headaches and joint stiffness He believes in **evidence-informed care** and working with patients to reach their **individual health and performance goals**. Outside of TPM, Jayden is just as active as his patients. He plays **AFL for the Hermit Park Tigers**, enjoys **camping with his wife and two dogs**, and is passionate about slow-cooked barbecue especially perfecting his skills on the **Weber**. Originally from **Carnarvon, WA**, he loves any chance to head back home and reconnect with his roots. **Now accepting new chiropractic clients at TPM Townsville ~ [Book in today](https://www.thephysiomovement.com.au/book-now/) and experience care with a difference.** **Categories:** Sports Medicine & Nutrition --- ### [Lateral knee pain during running?](https://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) **Published:** October 14, 2019 **Author:** The Physio Movement **Content:** A very common ailment for most runners which I have been fortunate enough not to have yet (touch wood) is ITBS or iliotibial band syndrome. This issue is characterized by pain on the outside of the knee, which is the most common or in some instances up higher along the lateral side of the thigh. ![Lateral Knee Pain Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/knee-3-300x225.jpg "Lateral Knee Pain Townsville – Tpm") The [IT band](https://www.hss.edu/condition-list_iliotibial-band-syndrome.asp) is a connective tissue of that begins on the forward portion of the crest of the hip, runs down the side of the thigh blending in with the fascia lata into the lateral crest of the tibia. The common proposed way in which the ITB becomes injured is through repetitive impingement due to overuse and mechanical factors. Both friction and compression factors are also suggested to be involved. The ITB works to help add stability of the femur through tension during gait. Specifically it helps the lateral ligament in the knee to assist with the forces during heel strike that normally abduct the femur and destabilise the knee. Whilst the exact causes and risks have yet to be nailed out, there are some pretty strong risk factors associated with developing ITBS, - Overuse injury – improper training or loading progressions - Running hills, crowned roads or oval tracks - Some biomechanical indicators, increased hip and ankle internal rotation, increased femoral abduction (also know as knock-knee) > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [How to manage bone bruising](http://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/) > > [Painful sex after birth](http://www.thephysiomovement.com.au/painful-sex-after-birth/) Due to the ambiguity in the exact way in which people develop ITBS, the exact treatment isn’t so clear-cut. ITBS most commonly responds initially to conservative treatment, being relative rest, icing, changing up the activity, soft-tissue mobilization, stretching and progressive strengthening. ITBS does not respond to one physical therapy better than another so typically a combination approach is looked at. The Strengthening exercises focus on gluteus medius (hip hikes, clams, step downs, lateral walks, banded variation exercises. The importance of biomechanical factors when running is also making a large difference in the way ITBS is treated. At [The Physio Movement](http://www.thephysiomovement.com.au) a gait analysis is a must-do part of your initial assessment. So if you are an unfortunate runner suffering from ITBS, come an [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) or our [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) who specialise in running related issues and we will put you on the appropriate plan. By Callum Morrison ~ [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) **Categories:** Sports Medicine & Nutrition **Tags:** popular --- ### [Why do you Experience Painful Sex after Birth?](https://www.thephysiomovement.com.au/painful-sex-after-birth/) **Published:** September 23, 2018 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/09/Painful-Sex-300x200.jpeg "– Tpm") ### Three reasons why you might experience painful sex after birth [A recent study](https://www.webmd.com/women/news/20150205/sexual-pain-common-after-childbirth-study-finds) revealed that 90 per cent of women experienced pain the first time they had sex after birth and it was just as common for both caesarean and vaginal births. The study even showed that 25 per cent of women still reported sex as being painful up to 18 months later! While many mums experience painful sex after birth, it can be helped – early diagnosis of the reason behind the pain and discomfort is essential. Women’s Health and Continence Physiotherapist Taryn Watson discusses why you might be experiencing painful sex and what to do about it. **Why might you experience painful sex after birth?** **1. Vaginal dryness** When you breastfeed your oestrogen decreases, which is why you usually don’t have a period. Much like menopause, breastfeeding mothers commonly experience decreased lubrication and thinning of the vaginal tissues, which leads to vaginal dryness and sexual pain. **What can you do to manage the issue?** The main management strategy for this is to realise it’s normal and to pre-emptively use lubrication. Most lubricants you can find in your local supermarket contain lots of chemicals and an ingredient called glycerine, which can further dehydrate the tissues. It’s important to find a good quality lubricant that doesn’t irritate the sensitive tissues even more. **2. Healing tissues after a vaginal birth** Trauma to the perineum (the skin between the vagina and the anus) and the vaginal wall is common in 90 per cent of vaginal births. The vast majority of women experience 1st or 2nd-degree tears, which affect the skin and superficial pelvic floor muscles. A small proportion also extend to the anal sphincter muscles (3rd and 4th-degree tears) and sometimes an episiotomy is performed during labour which is when a surgical cut is made in an attempt to prevent a 3rd or 4th-degree tear (usually equivalent to a 2nd-degree tear). Most tears and episiotomies heal very well and don’t cause ongoing pain but it’s important to be aware that in some women, even small tears or grazes (especially in the vaginal walls) can lead to scar tissue forming which is more sensitive or tighter than normal tissue – this can cause discomfort or pain when it’s stretched during intercourse. > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [Lateral knee pain during running](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) > > [How to manage bone bruising](http://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/) **How can you help speed up the healing process?** Gentle stretching or self-massage to the area can be done or a physiotherapist with [extra qualifications in pelvic health](https://www.thephysiomovement.com.au/health-fund-extras/) can help desensitise the tissues and prepare them for the stretch of intercourse. Sometimes the physiotherapist will prescribe devices to assist with stretching such as dilators or massage wands, which can help women feel more confident in their body’s ability to tolerate friction and stretch in that area without pain. In some cases, physiotherapists can also use ultrasound or laser treatment on the perineum to help solve this problem. These treatments are not painful and help to further soften the scar tissue and bring new blood flow into the area to assist healing. **3. Tight, tense pelvic floor muscles** Pelvic floor muscles that don’t know how to relax properly, or ‘overactive pelvic floor muscles,’ are more common than you might think. While you’ve probably heard about the importance of Kegel exercises and the ‘squeeze and lift’ for strengthening the pelvic floor, a large proportion of women experience dysfunction because they haven’t learnt how to fully relax these muscles. Pelvic floor muscles can tense up in response to a physically or emotionally traumatic experience, and over time become so used to being in ‘protection mode’, that they forget how to relax and make space in the vagina. ‘Vaginismus’ refers to pelvic floor muscles that tense up in anticipation of penetration, such as with sex, a pap smear, or inserting a tampon – causing the area to be tender, which can be the reason behind painful intercourse. Sometimes the muscle tightness can be deeper inside the vagina, and although penetration is possible, the woman might experience a deeper pain that may radiate to other areas such as the lower abdomen or the buttocks. It’s possible for pelvic floor over-activity and tightness to occur at any time of life, after recurrent urinary tract infections, in response to ongoing lower back pain, or after sexual abuse – however it’s also possible for a traumatic or painful experience of childbirth to be the instigating event that causes pelvic floor muscle over-activity. This can become a vicious cycle, with the brain pre-empting pain, and further tensing the pelvic floor muscles in anticipation, which in turn causes more pain. **How do we treat pelvic floor muscle overactivity?** Unfortunately, because new mothers have it drummed into them how important it is to ‘uptrain’ the pelvic floor, many women with pelvic floor muscle tightness will make this worse by continuing to squeeze and lift without ever fully relaxing the muscles. This overactivity can be helped by ‘downtraining’ exercises (sometimes known as ‘reverse Kegels’), which involves using breathing and mindfulness to learn how to relax the pelvic floor to its normal resting state. This is why it’s so important that new mothers who experience any pain during sex have an individual assessment of their pelvic floor muscles. Tight, tense pelvic floor muscles are not strong muscles and are so overworked and fatigued that it often results in symptoms like bladder leakage. A cookie cutter recipe prescription of pelvic floor muscle exercises, or core exercises like Pilates and abdominal muscle training, is likely to make a reasonably large proportion of new mums worse. **Don’t be afraid to ask for help.** While painful sex after childbirth is very common, it shouldn’t be seen as normal or something you should put up with just ‘because you’ve had a baby.’ Expert help from specialist physiotherapists like those who work at TPM means that new mums can return to exercise safely and with a modified program which addresses pelvic floor muscle overactivity and any issues with pain or discomfort during intercourse. **[Book Now with our Women’s Health Physiotherapist at TPM](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&appointment_type_id=1619119575356409240)** [Thank you to Essential baby for sharing](http://www.essentialbaby.com.au/baby/life-with-a-baby/three-reasons-why-you-might-experience-painful-sex-after-birth-20180920-h15mit#ixzz5RyFfyc6p) **Categories:** Women's Health **Tags:** popular --- ### [Do I Need a Physio or a Chiropractor? TPM Physio Townsville Explains](https://www.thephysiomovement.com.au/do-i-need-a-physio-or-a-chiropractor-tpm-physio-townsville-explains/) **Published:** May 12, 2025 **Author:** Belinda Brown **Content:** ![Chiro-or-physio-townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Top-Pelvic-Girdle-Pain-Exercises-1024x683.jpeg "Chiro Townsville – Tpm") As physiotherapists and Chiropractors in Townsville, we often get asked *“What’s the difference between a physio and a chiropractor ~ and who should I see?”* It’s a great question, especially when you’re in pain and just want the right help, fast. Let’s break it down. ## **What does a physiotherapist do?** Physios (like us at The Physio Movement in Townsville) focus on how your muscles, joints, and nerves work together. We assess your movement, diagnose injuries, and help restore function using hands-on treatment, tailored exercise programs, dry needling, education, and more. Whether it’s back pain, knee injuries, rehab after surgery, or improving posture or performance, we don’t just treat symptoms, we find and fix the root cause. ## **What about chiropractors in Townsville?** Chiropractors focus on spinal health, alignment, and nervous system function. They use techniques like manual adjustments and mobilisations to restore movement in the spine and reduce nerve irritation. Chiropractic care can be especially helpful for headaches, neck pain, postural tension, and acute low back pain. ### **So, who should you see a Chiro or a Physio?** At **The Physio Movement Townsville**, we believe both [physiotherapy](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) and [chiropractic care](https://www.thephysiomovement.com.au/services/townsville-chiropractor/) have their place, and they often complement each other beautifully. Physios are ideal when you need injury diagnosis, rehab, strength programming, or movement retraining. Chiros are fantastic for spinal alignment, nervous system regulation, and relieving acute joint tension. Sometimes, the best results come from a combination of both (and our team work closely together to get the greatest outcomes for you) If you’re not sure where to start, our friendly team will guide you to the right practitioner based on your needs and goals. ### **Why choose TPM Townsville?** - We offer both physiotherapy and chiropractic care under one roof - Same-day appointments available - Onsite rehab gym and 1:1 sessions - Holistic care that works together to get you better, faster ### **Ready to feel better and move better?** Whether you’re after a hands-on adjustment or long-term rehab, we’ve got your back (literally). Book online today, [Click here for Chiro](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&practitioner_id=979337511572604298) or [Click here for Physio](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&appointment_type_id=50856), or call our Townsville clinic. And if you’re in **Townsville**, you’re in luck. The team at **The Physio Movement** are an award winning brand backed by a whole-body approach. From elite athletes to weekend warriors and office workers, we tailor treatment plans to suit your goals, your body, and your lifestyle. **Categories:** Sports Medicine & Nutrition --- ### [Athlete Sponsorship Program Townsville](https://www.thephysiomovement.com.au/athlete-sponsorship-program/) **Published:** December 5, 2024 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Sponsored-Athlete-Programs--256x300.jpeg "– Tpm") **Applications for 2025 have now closed.** [The Physio Movement’s](https://www.thephysiomovement.com.au/) **Sporting Performance Centre** is one of North Queensland’s fastest growing multidiscipline Allied Health Clinics, with a major focus on supporting our local Townsville community. As a reflection of our constant community commitment we are now looking to partner with our next TPM Sponsored Athlete (local sportspeople – that’s you!). The aim of our program is to support those in pursuit of their sporting dreams, whilst being an ambassador for our brand. Our program will allow you the opportunity to access: - Elite Sports Physiotherapy from Australian sporting representatives themselves - Sporting focused Chiropractic care - Strength and Conditioning assessment and coaching - Sporting performance screening, analysis and programming - Injury prevention and management - TPM branded clothing to be worn where possible during competition, media, and promotional appearances - Access to TPM Performance Centre and rehabilitation gym. To apply for our next sponsorship round, you must be aged 14 or older, involved in representative competition or pursuing a high level of achievement, have no other healthcare affiliates, and adhere to our sponsorship agreement. Our chosen athlete/ambassador will demonstrate strong sportsmanship and strong community values reflective of the values of The Physio Movement Our Sponsorships will consist if two tiers: **Gold** (Full sponsorship) over a 12 month period **Silver** (Part sponsorship) over a 12 month period **2025 applications are now closed.** *“I am honored to share my experience as a 2022 sponsored athlete of TPM. As someone who pushes their body to the limits in pursuit of athletic excellence, having a dedicated team of professionals like those at TPM has been a game-changer for me.* *The personalised care and attention to detail that I receive from the highly skilled physiotherapists and exercise science team have played a crucial role in enhancing my performance and preventing injuries. Their comprehensive approach to sports physiotherapy goes beyond just treating existing issues; they focus on optimising my overall physical well-being.* *The state-of-the-art facilities and cutting-edge techniques employed have undoubtedly contributed to my success on the field. The team’s commitment to staying updated with the latest advancements in sports medicine ensures that I receive the most effective and tailored treatments.* *What sets TPM apart is not only their expertise but also their genuine passion for supporting athletes in reaching their full potential. The positive and motivating environment created by the staff has been instrumental in my journey, instilling confidence and resilience.* *I am incredibly grateful for the partnership with TPM, and I wholeheartedly recommend their services to fellow athletes. Their unwavering support has not only kept me in top physical condition but has also played a pivotal role in achieving my athletic goals. Thank you team, for being an essential part of my success story”* **Categories:** Sports Medicine & Nutrition --- ### [Pelvic Health Physio Townsville ~ TPM](https://www.thephysiomovement.com.au/pelvic-health-physio-townsville-tpm/) **Published:** February 11, 2025 **Author:** Belinda Brown **Content:** ![Pelvic_health_physio_townvsille](http://www.thephysiomovement.com.au/wp-content/uploads/Pelvic_health_physio-564x1024.jpg "Pelvic_health_physio – Tpm") ## **Pelvic Health Physiotherapy Townsville** Are you experiencing [pelvic floor](https://australian.physio/membership/national-groups/womens-mens-and-pelvic-health) concerns, postnatal discomfort, or issues related to men’s or women’s pelvic health? At The Physio Movement Townsville, our dedicated **pelvic floor physiotherapist**, is here to support both men and women with expert care and advanced treatment options, including **real-time ultrasound assessment**. ### Your Pelvic Health Physiotherapist Gemma is passionate about empowering people to feel strong and confident in their bodies. As a highly trained **pelvic floor physiotherapist**, she provides personalised treatment plans for a range of conditions, including: - Pelvic pain and dysfunction (for men and women) - Bladder and bowel concerns (incontinence, urgency, or frequency) - Pregnancy and postnatal recovery - Prolapse management and core strengthening - Painful intercourse or sexual dysfunction - Post-prostatectomy pelvic floor rehabilitation for men ### Real-Time Ultrasound – A Game Changer for Pelvic Floor Health At TPM Townsville, we use **real-time ultrasound** to provide a clear and visual assessment of your pelvic floor function. This non-invasive technology allows you to see how your muscles are working in real-time, helping you gain better awareness and control over your pelvic health. #### Benefits of Real-Time Ultrasound: ✔ Helps correctly activate and strengthen the pelvic floor ✔ Provides immediate feedback for effective rehabilitation ✔ Supports postnatal recovery and core re-education ✔ Identifies dysfunctions that may be causing pain or incontinence ✔ Assists men in post-prostate surgery recovery ### Supporting People & Their Pelvic Health at All Stages of Life Pelvic health is essential for people of all ages and life stages. Whether you’re preparing for childbirth, recovering postpartum, managing prostate health, navigating menopause, or addressing pelvic dysfunction, [**pelvic floor physiotherapy**](https://www.thephysiomovement.com.au/about/the-team/gemma-physiotherapists/) can provide the support and solutions you need. ### Why See a Pelvic Floor Physiotherapist Townvsille? Many people live with pelvic discomfort, bladder leakage, or postnatal issues without realising that effective treatment is available. **Pelvic floor physiotherapy** can help restore confidence, reduce pain, and improve your quality of life through tailored exercise programs, education, and hands-on treatment. ### Book Your Appointment Today! Your pelvic health is important, and professional support can make a significant difference. Whether you’re recovering from childbirth, managing a prolapse, addressing male pelvic floor concerns, or seeking to strengthen your core, TPM is here to help. 🔹 **No referral needed** 🔹 **Private health rebates available** 🔹 **Book online or call TPM Townsville today** Take the first step towards better pelvic health – **[Book now](https://www.thephysiomovement.com.au/) at The Physio Movement Townsville!** **Categories:** Sports Medicine & Nutrition --- ### [Crush Your Fitness Goals ~ Top Tips to Stick to Your New Year’s Exercise Resolutions](https://www.thephysiomovement.com.au/crush-your-fitness-goals-top-tips-to-stick-to-your-new-years-exercise-resolutions/) **Published:** January 16, 2025 **Author:** Belinda Brown **Content:** *More than 50% of Australians will make an exercise or health-related new year’s resolution each year. While we have the best of intentions when setting this goal, as our lives return to “normal” in the new year, exercise often drops to the bottom of the priority list, resulting in half of us stopping our regimen before Valentine’s Day. Here are some tips to set yourself up for success, including finding your why for exercise, the best ways to set goals, and key factors that will help you stick with exercise long-term.* ### **FIND YOUR WHY** Before setting an exercise-related New Year’s resolution, think about *why* you want to exercise. We all know we should be exercising regularly, but that is not enough of a reason to keep your motivation levels high when you are starting out. Ask yourself, what does exercise mean to me? Why am I doing it? You may want to be able to walk up the stairs without puffing, carry the groceries from the car in one trip, keep up with your grandkids or reduce your stress levels. Whatever the reason, it needs to mean something to you and not just be why you *think* you should be doing it. ### **SETTING SMART GOALS** Once you know *why* you are exercising, it’s time to set goals to work towards. You should consider both short- and long-term goals, using the short-term goals to help you stay on track on your way to achieving your long-term goals. When setting your goals, they should be SMART: **S**pecific – make sure your goal is clear and well defined. **M**easurable – make your goal is concrete so you can keep track of your progress. **A**ttractive – enjoyment is a key predictor of success; pick something you are eager to do. **R**ealistic **–** set yourself a goal that is challenging, but within your reach. **T**ime-Targeted – give your goal an end point, so you know if/when you have achieved it. [![](https://exerciseright.com.au/wp-content/uploads/2023/12/kike-vega-F2qh3yjz6Jk-unsplash-scaled.jpg "– Tpm")](https://exerciseright.com.au/wp-content/uploads/2023/12/kike-vega-F2qh3yjz6Jk-unsplash-scaled.jpg) An example of a goal that is not SMART is *I want to be more active*. This goal is not specific (i.e., what is “active”), you would not be able to measure your progress towards it, and there is no timeframe placed on it. A better, SMART version of this goal would be *I want to walk 20 minutes, three times per week, over the next month*. This goal has a clear definition of active (walking 20 minutes, three times per week), you could measure your progress to this goal using an exercise diary, it is a realistic amount of exercise to do when starting out (rather than saying you want to run a marathon), and there is an endpoint (one month). Now ink it, don’t just think it! Once you have chosen your goal/s, write it down on a piece of paper and stick it somewhere where you will be able to see it every day to remind yourself of what you are working towards. ### **I’M READY TO EXERCISE! BUT HOW DO I STICK WITH IT?** Now it’s time to start out on your exercise journey and work towards achieving your goals. As mentioned, it can be hard to stick with a new exercise regimen. Luckily, there are a few things you can do to increase your chances of sticking with exercise in the long-term! 1. **Find a type of exercise you enjoy** – if you don’t enjoy something, why would you continue to do it? There are hundreds of ways for you to be physically active, you don’t need to force yourself to do an activity you don’t enjoy. Exercise does not have to mean going for a run or lifting weights in the gym. Exercise could be dancing, skipping rope, swimming, group classes like Pilates, playing sport, walking, hiking, or even yard work (mowing, gardening). Try a few different activities until you find one you enjoy, then you will be more likely to stick with it. 2. **Recruit an exercise buddy** – research has shown that exercising with another person can help you stick with it because it makes exercise more enjoyable and keeps you accountable. Your exercise buddy could be a family member, friend, co-worker, a community group, or a local sports team. 3. **Make a plan** – creating a plan that considers when, where and how your exercise will be done [helps to form exercise habits](https://www.sciencedirect.com/science/article/pii/S1469029213000290). Firstly, the when. Schedule exercise into your week as you would appointments, meetings, or catch-ups with family and friends. Pick a time that suits you and your body – if you like to start your day early, schedule exercise in for the morning; if you have more energy later in the day, schedule exercise in the afternoon/evening. Secondly, the where. Will you exercise at home, a local gym, or outdoors? Finally, the how. Think about the nitty gritty of your exercise – how long will your sessions take, will it be done in one session or a few blocks spread throughout the day? Will you need specific equipment, transport, and/or clothing? 4. **Make a back-up plan –** things pop up all the time that could stop us from being able to do an exercise session. Making a back-up plan will help reduce the number of sessions you miss when obstacles pop up. For example, if you plan to walk outdoors and it is too hot/wet, what will you do instead? ### **WANT SOME EXTRA SUPPORT?** An [Accredited Exercise Physiologist](https://exerciseright.com.au/what-is-an-accredited-exercise-physiologist/) can set you on the right path, whether that be helping you set achievable goals, keeping you accountable, or finding the type of exercise that is best for you ~ [Book Now](https://www.thephysiomovement.com.au/book-now/) [ESSA](https://exerciseright.com.au/) **Categories:** Sports Medicine & Nutrition --- ### [Tips to Improve your Mental Health through Movement](https://www.thephysiomovement.com.au/mental_health/) **Published:** December 9, 2024 **Author:** Belinda Brown **Content:** ![Mental Health and Exercise](http://www.thephysiomovement.com.au/wp-content/uploads/Pexels-mirkofabian-17607857-683x1024.jpg "– Tpm") Australians cherish outdoor activities, staying active, and connecting with loved ones. However, the pandemic disrupted these routines, profoundly impacting mental health. Discover how movement can restore balance and boost your emotional well-being with insights from an Accredited[ Exercise Physiologist](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) --- ### Why Movement Is Key to Better Mental Health Exercise is well-known for its physical benefits, but its mental health advantages are equally transformative. Studies show a strong correlation between regular exercise and reduced symptoms of anxiety and depression. Maintaining a consistent exercise routine promotes emotional well-being and resilience, making it crucial in challenging times like these. #### Benefits of Exercise for Mental Health: - Boosts endorphins, enhancing happiness - Elevates mood - Strengthens social bonds - Improves sleep quality - Increases energy levels - Reduces stress --- ### Simple Ways to Stay Active During Isolation #### 1. **Explore Online Workouts** Find exercises you enjoy and access free or subscription-based videos. Options include Pilates, yoga, strength training, dance, and more—all available at your fingertips. #### 2. **Join Virtual Exercise Classes** Many local studios and clinics offer live-streamed workout sessions. Support local businesses while participating in real-time exercises from the comfort of your home. #### 3. **Get Outside** Walk, cycle, or run outdoors daily for fresh air, vitamin D, and cardiovascular health. Break your activity into manageable 10-minute segments if needed, such as walking to the store or exercising with your dog. #### 4. **Take Active Breaks** Working or studying from home? Use short 10-minute exercise sessions to break up your day. Simple movements like squats, lunges, heel raises, and wall push-ups can keep you energized. #### 5. **Exercise With Family** Turn exercise into a bonding activity. Involve your partner, children, roommates, or siblings to stay motivated and enjoy quality time together. --- ### How Much Exercise Is Enough? Aim for at least **30 minutes a day** or **150 minutes per week** of moderate-intensity exercise. Break this into smaller sessions to fit your schedule. Remember, even a little exercise is better than none—start small and progress at your own pace. --- ### Seek Professional Guidance If you’re unsure where to begin or want tailored advice, consult an [**Accredited Exercise Physiologist**](https://www.essa.org.au/) or **Exercise Scientist**. Their expertise ensures a safe and effective plan suited to your needs. --- Movement is a powerful tool for enhancing both physical and mental health. Start small, stay consistent, and watch how regular exercise transforms your well-being. **Categories:** Sports Medicine & Nutrition --- ### [Menopause ~ What is it and what age does it start?](https://www.thephysiomovement.com.au/menopause-what-is-it-and-what-age-does-it-start/) **Published:** October 10, 2024 **Author:** Belinda Brown **Content:** ![](https://tpmwoopi.com.au/wp-content/uploads/unnamed-1.png "– Tpm") [Menopause](https://www.jeanhailes.org.au/health-a-z/menopause/causes-of-menopause) happens when your reproductive hormones change and there are no eggs left in your ovaries. Menopause can happen at the expected age, prematurely or early. ## Menopause at the expected age It’s common for women to reach menopause between the ages of 45 and 55 years. In Australia, the average age for women to reach menopause is 51 to 52. About 20% of women have no menopausal symptoms. Other women may experience different symptoms, such as hot flushes, sleep disturbance, vaginal dryness, mood changes and sore breasts. As you approach your final period, you may: - have shorter or longer menstrual cycles - have heavier or lighter periods - continue to have normal periods until they stop - have more painful periods - experience PMS. ## Premature ovarian insufficiency (POI) Premature ovarian insufficiency (POI) can cause premature and early menopause. POI is when your periods stop suddenly at an earlier than expected age. ## Menopause due to cancer treatment Menopause can happen because of cancer treatment, such as chemotherapy or radiotherapy. These treatments can cause your ovaries to stop working. The sudden change in hormones, particularly oestrogen and testosterone, may lead to more severe symptoms. Not all cancer treatments will cause menopause. Depending on the treatment, menopausal symptoms may be temporary or permanent. Other factors may influence permanent menopause, such as your age and the type of chemotherapy undertaken. Breast cancer is the most common cancer affecting women; therefore, much of the information and research about cancer and menopause relates to breast cancer. But treatment for other cancers (including childhood cancers, non-hormonal cancers and hormonal cancers) can also result in menopause. Studies show that 25% of women who develop breast cancer are not postmenopausal. This means that cancer treatment may cause them to experience menopause earlier than expected. ### Menopausal symptoms related to cancer treatment It can be hard to distinguish between ‘normal’ menopausal symptoms and symptoms caused by the cancer. Research suggests that young menopausal women with breast cancer may experience: - bladder, vaginal and vulval problems: 50–75% of women with breast cancer report one or more symptoms, such as dry vagina, itching, pain during sex or urinary tract infections - depression and anxiety. Women may experience symptoms like hot flushes and night sweats due to natural menopause, cancer treatments (e.g. chemotherapy or endocrine therapy) or stopping menopausal hormone therapy (MHT). ### Reactions to menopause after a cancer diagnosis If you go through menopause and cancer at the same time, it can be very distressing. It is normal to experience a sense of sadness and loss of control. It’s important to talk to someone if you feel emotional, anxious or depressed. Your doctor can help with symptom relief and refer you to a psychologist if needed. There are lots of things you can do to [look after yourself](https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself) during this difficult time. You can also discuss the risks and benefits of different hormonal, non-hormonal and complementary treatment options with your oncologist and other treating doctors. ### Cancer treatment and fertility If you would like to have children (or more children) you can ask your oncologist about options to preserve your fertility. This must be done before you start chemotherapy or radiotherapy. Your options may include: - embryo freezing - egg freezing - ovarian preservation - ovarian biopsy and freezing. Watch these [YouTube videos about fertility after cancer](https://www.youtube.com/playlist?list=PLJaVwUwHf0uQhgKV17prHwnGBdL6y2haE), produced by the Victorian Integrated Cancer Service. ### Sex and intimacy after cancer Treatment for some types of cancer can affect your physical ability to have or enjoy sex. It can also affect your desire to be sexually intimate. Visit the Cancer Council Victoria website to learn more about [sex and intimacy after cancer](https://www.cancervic.org.au/downloads/resources/booklets/Sexuality-Intimacy-and-Cancer.pdf). ### More information about menopause due to cancer treatment For more information about chemotherapy and fertility: • download the Cancer Council’s Fertility and Cancer booklet • read the Breast Cancer Network Australia’s ‘My journey kit’. ## Menopause due to surgery Menopause can happen because of surgery, such as the removal of your ovaries or uterus due to cancer or other health conditions such as severe endometriosis. ### Removal of ovaries Menopause will happen if you have surgery to remove your ovaries. Both of your ovaries may be removed if you have: - severe [endometriosis](https://www.who.int/news-room/fact-sheets/detail/endometriosis) that causes chronic pelvic pain - chronic pain because of pelvic inflammatory disease (PID) - ovarian cancer - a high risk of developing breast or ovarian cancer, which can be because: - you have a strong family history of breast or ovarian cancer - you have a genetic variant (BRCA-1 or -2) that increases your risk of developing breast or ovarian cancer. ### Hysterectomy A hysterectomy is the surgical removal of your uterus. Most women who have a hysterectomy do not go straight into menopause. But women who have a hysterectomy and keep their ovaries are more likely to have an earlier menopause. ### Managing menopause after surgery If your menopause is caused by surgery, your oestrogen and testosterone hormones will suddenly drop, causing symptoms to be more severe than normal. The best way to manage these symptoms is with menopausal hormone therapy (MHT). Your doctor can advise you about the risks and benefits of using MHT. MHT may not be an option after surgical menopause (e.g. if you have a hormone-sensitive cancer). If this is the case, you can explore other options such as non-hormonal therapies, complementary therapies and medicines. When your ovaries are removed but not your uterus, MHT will include oestrogen and progestogen, with or without testosterone. Progestogen protects against uterine cancer. When both your ovaries and uterus are removed, MHT will include oestrogen and possibly testosterone. Progestogen is not needed as there is no risk of uterine cancer. In this situation, you should start therapy within one week for relief of symptoms such as hot flushes, and for bone preservation. If you are under 45 years of age when you experience surgical menopause, the drop in oestrogen levels can increase your risk of osteoporosis. It can also increase the risk of early development of cardiovascular disease (e.g. heart disease). Talk to your doctor about how to manage menopausal symptoms and reduce the risk of further health complications. ### Reactions to menopause after surgery After surgery you may feel different emotions, depending on the reason for your surgery and what’s happening in your life. After surgery, some women say they feel free from pain and more sexual, while others feel less sexually attractive. Your experience may also be influenced by factors such as your age, whether you are in a relationship, your family plans and whether you have good supports. There are lots of things you can do to look after yourself during this difficult time. It’s important to talk to someone if you feel very emotional, anxious or depressed after surgical menopause.[ Our team are here to help. ](https://www.thephysiomovement.com.au/) ###### Thank you to Jean Hailes ~ https://www.jeanhailes.org.au/health-a-z/menopause/causes-of-menopause **Categories:** Sports Medicine & Nutrition --- ### [Senior Administration Practice Manager – Join Our National Allied Health Brand](https://www.thephysiomovement.com.au/admin-job-townsville/) **Published:** August 14, 2024 **Author:** Belinda Brown **Content:** ![Join_our_tpm-team](http://www.thephysiomovement.com.au/wp-content/uploads/Black-white-neutral-work-teammates-recruiting-facebook-post.png "Towmnsville_admin_jobs – Tpm") ## **Senior Administration role ~ Full-time position** The [Physio](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Movement (TPM) is a leading national allied health brand, renowned for our commitment to delivering high-quality, client-centered care across Australia. Our multidisciplinary clinics offer a wide range of services designed to enhance the health and well-being of our clients. We are seeking a dedicated Lead Admin to manage the day-to-day operations of our front of house, ensuring our clients receive exceptional service while embodying the TPM brand and culture. **Role Overview:** As the Lead Admin at TPM, you will be at the forefront of our clinic’s operations, ensuring that everything runs smoothly and efficiently. You will handle client interactions, manage appointments, and oversee the administrative functions that keep our clinic thriving. Your role is pivotal in maintaining the high standards we are known for nationally. Experience with NDIS, DVA, and WorkCover is preferred and will be highly regarded. **Key Responsibilities:** - Oversee the day-to-day operations of the front of house, creating a welcoming and efficient environment for all clients. - Manage clinic scheduling, client communications, and appointments. - Handle billing, invoicing, and claims processing, with a focus on private patients, NDIS, DVA, and WorkCover. - Ensure accurate and timely completion of all administrative tasks and maintain client records. - Collaborate with our multidisciplinary team to support clinic operations and client care. - Uphold and promote the TPM brand and culture in every client interaction. **What We’re Looking For:** - Previous experience in a similar administrative role within an allied health or medical setting. - Excellent organisational and multitasking abilities. - Strong communication and customer service skills. - Experience with NDIS, DVA, and WorkCover is highly desirable. - Ability to work independently and as part of a dynamic team. - Proficiency in administrative software Cliniko and Google Drive. **Why Join TPM?** - Be a part of a respected national brand with a reputation for excellence in allied health. - Work in a supportive and collaborative environment with opportunities for professional growth. - Competitive salary between $70,000-$90,000 determined on experience - Take on a leadership role and contribute to the success of a growing clinic. **How to Apply:** If you’re ready to step into this role with a leading national brand, we want to hear from you! Please submit your resume and a cover letter outlining your relevant experience and why you’re the ideal candidate for this role to scott@thephysiomovement.com.au Join The Physio Movement and be part of a national team dedicated to delivering exceptional care and transforming lives across Australia! **Categories:** Sports Medicine & Nutrition --- ### [5 Sports Physiotherapy Tips to Get Triathletes Race-Ready](https://www.thephysiomovement.com.au/5-sports-physiotherapy-tips-to-get-triathletes-race-ready/) **Published:** August 12, 2024 **Author:** Belinda Brown **Content:** ![Race-ready-triathlon](http://www.thephysiomovement.com.au/wp-content/uploads/Img_4935-2-copy-1024x683.jpg "– Tpm") Training for a triathlon is one of the most demanding athletic challenges one can undertake. The journey to race day involves months of rigorous training, disciplined nutrition, mental toughness, and a focus on recovery. However, while the emphasis is often on building endurance and strength, one critical aspect that should not be overlooked is sports focused physiotherapy. Not just a tool for injury recovery, TPM physiotherapy plays a crucial role in injury prevention, optimising performance, and ensuring you are in peak condition when the race begins. Here’s an in-depth look at five essential physiotherapy tips to help triathletes become race-ready. ### 1. Start Early and Stay Consistent The foundation of any successful triathlon training plan is consistency, and this applies just as much to physiotherapy as it does to swim, bike, and run workouts. Starting your physiotherapy regimen early in your training cycle is crucial for several reasons. Firstly, beginning early allows you to address any pre-existing conditions or muscular imbalances that could lead to injury down the road. For example, if you have tight hip flexors or weak glutes, these issues could lead to knee pain or lower back problems once you start increasing your mileage or intensity. A professional sports focused physiotherapist can identify these weaknesses and provide exercises to correct them before they become problematic. Secondly, an early start gives you more time to build strength, flexibility, and mobility gradually. Physiotherapy exercises, particularly those aimed at injury prevention, often require time to yield noticeable results. Consistency is key here—dedicating even 20-30 minutes a few times a week to your physio routine can make a significant difference in your overall performance and injury resilience. Moreover, staying consistent with your program throughout your training helps maintain the gains you’ve made in strength and mobility. It also keeps your body in tune with the physical demands of triathlon training. As your workouts become more intense, your body will thank you for the preventive measures you’ve put in place. ### 2. Prioritise Strength and Mobility Strength and mobility are two pillars of triathlon performance that go hand-in-hand. While most triathletes are well aware of the importance of cardiovascular endurance, strength and mobility are often underappreciated components that can significantly impact performance and injury risk. **Strength Training** Strength training is vital for improving muscle endurance, power, and overall athletic performance. However, it’s not just about lifting heavy weights. For triathletes, functional strength is crucial—this means focusing on exercises that mimic the movements you’ll perform during your race. For instance, squats, lunges, and deadlifts are excellent for building lower body strength, which is essential for cycling and running. Additionally, plyometric exercises like box jumps can help improve your power and explosiveness, which can be beneficial during sprint finishes or hill climbs. Strength training also helps prevent injuries by strengthening the muscles around your joints, thereby providing better stability and support. For example, strong quadriceps and hamstrings can help protect your knees from the repetitive stress of running and cycling. **Mobility Work** Mobility, on the other hand, refers to the ability of your joints to move through their full range of motion. Limited mobility can lead to compensatory movement patterns, which can cause overuse injuries. For example, if your hips are tight, you might overextend your lower back while running, leading to lower back pain. Incorporating mobility exercises, such as dynamic stretches, yoga, or foam rolling, into your physical therapy routine can help maintain and improve your joint range of motion. This not only reduces the risk of injury but also enhances your performance by allowing you to move more efficiently. ### 3. Build a Strong Core The core is often referred to as the “powerhouse” of the body, and for good reason. A strong core is essential for triathletes because it provides stability and balance, which are critical during all three disciplines—swimming, cycling, and running. **Why Core Strength Matters** During the swim, a strong core helps you maintain a streamlined position in the water, reducing drag and allowing you to move more efficiently. In cycling, your core stabilises your body, preventing unnecessary movements that could lead to energy loss. And during the run, a strong core helps you maintain good posture, which is crucial for efficient breathing and minimising fatigue. **Effective Core Exercises** Incorporating core-strengthening exercises into your physical therapy routine doesn’t require hours in the gym. Simple yet effective exercises like planks, side planks, Russian twists, and leg raises can make a big difference. These exercises target the deep core muscles that are responsible for stabilising your spine and pelvis. At TPM we would highly recommend our cardio [pilates classes](https://www.thephysiomovement.com.au/blog/clinical-pilates-townsville/) to assist here. It’s also important to include exercises that engage the entire core, including the obliques and lower back muscles. For example, rotational exercises like woodchoppers or medicine ball twists can improve your ability to generate power during the swim and run. ### 4. Don’t Overlook Your Upper Body While triathlons are often seen as lower-body-dominant events, the upper body plays a crucial role, particularly during the swim portion of the race. Neglecting upper body strength in your training can leave you at a disadvantage, especially in open-water swims where you may need extra power to navigate through waves or currents. **Upper Body Strength for Swimming** Swimming requires strong shoulders, lats, and arms to pull you through the water efficiently. Incorporating upper body exercises like pull-ups, rows, and lat pull-downs into your physical therapy routine can help build the necessary strength. Rotator cuff exercises are also important, as they help stabilise your shoulder joints, reducing the risk of injury. **Balanced Training Approach** In addition to focusing on swimming-specific muscles, it’s important to maintain a balanced training approach by including exercises that work opposing muscle groups. For instance, while strengthening your chest and shoulders, don’t forget to also target your upper back and rear deltoids to ensure muscular balance and prevent shoulder injuries. ### 5. Listen to Your Body One of the most important aspects of triathlon training is learning to listen to your body. As you increase your training volume and intensity, your body will likely experience various aches and pains. While some discomfort is normal, it’s crucial to differentiate between the soreness that comes from a tough workout and pain that signals an injury. **Identifying Warning Signs** Common areas where triathletes may experience pain include the knees, lower back, and shoulders. If you notice persistent pain in these areas, it’s important to address it promptly. Ignoring the warning signs could lead to more serious injuries, which could derail your training and jeopardise your race-day performance. **The Role of Physiotherapy** TPM sports physiotherapists are trained to identify and treat the underlying causes of pain. Whether it’s a biomechanical issue, muscular imbalance, or overuse injury, a TPM physio can develop a treatment plan that addresses the root cause and helps you get back to training safely. In addition to treating injuries, physiotherapists can also provide valuable guidance on how to modify your training to prevent further issues. This might include adjusting your running form, tweaking your bike fit, or recommending specific exercises to strengthen weak areas. ### The Role of Physiotherapy in Triathlon Training Physiotherapy is an essential component of any [triathlete’s](https://physioworks.com.au/sports/outdoor/triathlon/) training program. By starting early, staying consistent, and focusing on strength, mobility, core stability, and upper body conditioning, you can significantly reduce your risk of injury and enhance your overall performance. At TPM, we understand the unique demands of triathlon training and are dedicated to helping athletes achieve their goals. Our personalised, one-on-one approach ensures that you receive the individualised care you need to stay healthy, improve your performance, and reach the finish line in peak condition. Whether you’re dealing with an injury or looking to prevent one, our team is here to support you on your journey to race day. [Contact us today](https://www.thephysiomovement.com.au/contact-us/) to learn more about how we can help you get race-ready. **Categories:** Sports Medicine & Nutrition --- ### [How to Building Strong Legs at Home: A Comprehensive Guide for Men](https://www.thephysiomovement.com.au/how-to-build-strong-legs/) **Published:** July 26, 2024 **Author:** Belinda Brown **Content:** ![Man Squatting-townsville](https://tpmwoopi.com.au/wp-content/uploads/Men_squatting_at_gym-300x200.jpg "Men_squatting_at_gym → Tpm – Tpm") Gaining muscle mass in your legs is crucial for overall strength, stability, and athletic performance. Maintaining leg strength ensures you can [stay mobile](https://healthymale.org.au/) and active throughout your lifespan. While many assume that leg workouts require a fully equipped gym, building strong, muscular legs at home with minimal equipment is possible. We always recommend you speak to a qualified health professional at TPM before starting an [exercise](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) program. This detailed guide will give you insight into getting safely started with a home leg workout. ### Why Focus on Leg Muscle Mass? 1\. Improved athletic performance: Strong legs enhance your ability to run, jump, and perform various physical activities. 2\. Enhanced metabolism: Leg muscles are among the largest [muscle](https://www.essa.org.au/Public/Public/Default.aspx?hkey=b5ecb99b-8460-406e-baf5-298243cd8d20) groups in the body. Building them can boost your metabolism. 3\. Balanced physique: Developing leg muscles ensures a balanced and aesthetically pleasing physique. 4\. Injury prevention: Strong legs contribute to better stability and reduced risk of injuries. ### Essential Tips for Gaining Muscle Mass in the Legs 1\. Progressive overload: Continuously challenge your muscles by increasing resistance, reps, or intensity over time. 2\. Proper nutrition: Consume a diet rich in protein, healthy fats, and complex carbohydrates to support muscle growth and recovery. 3\. Adequate rest: Allow your muscles to recover by getting enough sleep and scheduling rest days. 4\. Consistency: Stick to your workout routine and gradually increase the intensity. ### Effective Home Leg Exercises **1. Squats:** – Variations: Bodyweight Squats, Goblet Squats, Bulgarian Split Squats – Muscles targeted: Quadriceps, Hamstrings, Glutes, Calves – Tips: Keep your back straight, knees aligned with your toes, and lower yourself until your thighs are parallel to the floor. **2. Lunges:** – Variations: Forward Lunges, Reverse Lunges, Walking Lunges – Muscles targeted: Quadriceps, Hamstrings, Glutes – Tips: Step forward with one leg, lower your hips until both knees are bent at 90 degrees, and push back up to the starting position. **3. Step-Ups:** – Variations: Weighted Step-Ups, Plyometric Step-Ups – Muscles targeted: Quadriceps, Hamstrings, Glutes – Tips: Use a sturdy chair or bench, step up with one foot, bring the other foot up, and step down. **4. Calf Raises:** – Variations: Standing Calf Raises, Single-Leg Calf Raises – Muscles targeted: Calves – Tips: Stand on the balls of your feet on a raised surface and lift your heels as high as possible, then lower them back down. **5. Glute Bridges:** – Variations: Single-Leg Glute Bridges, Elevated Glute Bridges – Muscles targeted: Glutes, Hamstrings, Lower Back – Tips: Lie on your back with knees bent, lift your hips towards the ceiling, squeeze your glutes, and lower back down. **Progression Tips** – Increase reps: Add more repetitions as you get stronger. – Add weight: Use household items like water bottles, backpacks filled with books, or invest in adjustable dumbbells. – Combine exercises: Create supersets or circuit training for increased intensity. – Change variations: Incorporate different variations of each exercise to target muscles differently. ### Nutrition and Recovery – Protein: Essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. – Hydration: Stay hydrated to support overall muscle function and recovery. – Sleep: Aim for 7-9 hours of quality sleep each night to optimize recovery and growth. Building muscle mass in your legs at home is entirely feasible with the right approach. This article provides some great points to get started. Remember to pace yourself and stop if experiencing any pain with exercise. Book in with one of our exercise [physiologists](https://tpmwoopi.com.au/services/exercise-physiology/) for a tailored strength-building program today![ Book Now](https://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How to Prevent Back Pain ~ TPM Townsville](https://www.thephysiomovement.com.au/how-to-prevent-back-pain-tpm-townsville/) **Published:** May 22, 2024 **Author:** Belinda Brown **Content:** ### Pro-activity is Preventative ![](http://www.thephysiomovement.com.au/wp-content/uploads/Screen-shot-2024-05-21-at-35012-pm.png "Screen Shot 2024-05-21 at 35012 Pm – Tpm") ### Tips to Maintain a Healthy Spine Taking a preventative approach to health is key to overall well-being. Instead of waiting for issues to arise, proactive care can help maintain your health and prevent problems before they start. This principle applies to all aspects of our health, including our diet, movement and exercise, social interactions, and even sun protection. So why not apply the same philosophy to [spinal](https://www.thephysiomovement.com.au/services/townsville-chiropractor/) health? By incorporating certain habits into your daily routine, you can significantly reduce the risk of developing back pain. Here’s how to get started: #### Keep Moving to help your spine We often hear that sitting too much is bad for us, but it’s prolonged postures that are the real issue. Whether you’re sitting or standing, staying in one position for extended periods can lead to spinal problems. Our bodies are designed for movement. Regularly changing your position helps relieve tension in joints, supports tendons, ligaments, and cartilage, and prevents muscle shortening. Historically, we’ve been advised to avoid sitting for too long and to lift with our knees instead of our backs. While these tips have their merits, the core issue is not necessarily the act of sitting or bending, but the duration for which these positions are held. For example, sitting for an hour or two is generally fine. However, when you extend that to twelve or more hours a day, which is common when you factor in a desk job, commuting, meals, and leisure activities like watching TV, it becomes detrimental to spinal health. The same goes for standing in one spot for long periods. Incorporate regular breaks into your day. Every 30 to 60 minutes, stand up, stretch, and walk around. Consider using a sit-stand desk to vary your position throughout the day. Engaging in regular physical activities, such as walking, swimming, or yoga, can also help keep your spine in good shape. #### Strengthen the Right Areas A strong core is essential for [spinal health](https://www.chiro.org.au/campaigns/spinal-health-week/), but it’s not just about the abdominal muscles. Strengthening the glutes and muscles around the hips and pelvis is also crucial. Weakness in these areas can put undue stress on the lower back. Incorporate exercises like squats, lunges, and bridges into your routine to build strength and support your spine. Low back pain can sometimes be linked to your core. While many people equate a weak core with weak abdominal muscles, the reality is that the core encompasses a broader range of muscles, including those in the back, pelvis, and hips. Insufficient strength in these areas can lead to poor posture and increased strain on the lower back. To effectively strengthen your core and surrounding muscles, consider a balanced exercise regimen that targets all these areas. Planks and variations like side planks can strengthen the abdominal muscles. Glute bridges and hip thrusts are excellent for the glutes and hips. Lunges and squats, whether performed with body weight or added resistance, help build overall lower body strength. Consistency is key. Aim to incorporate these exercises into your routine at least three times a week. As you build strength, gradually increase the intensity and duration of your workouts. Not only will this help prevent back pain, but it will also enhance your overall physical fitness. #### Consult a Professional If you’re unsure where to start with your spinal health, seeking professional advice is a great step. At TPM our Physiotherapists, Exercise Physiologists, Chiropractors, and strength and conditioning coaches can provide valuable guidance even if you’re not currently injured. They can assess your lifestyle, activities, and goals, and suggest modifications to help you achieve optimal spinal health. Whether you need a new workstation setup, better shoes, or a more varied exercise routine, a professional can help you make the right changes. Enlisting the help of a professional can be particularly beneficial if you have a history of back pain or other related issues. They can perform a thorough physical assessment to identify any weaknesses or imbalances that may be contributing to your discomfort. Based on their findings, they can develop a personalised plan that addresses your specific needs. For example, a physiotherapist might recommend ergonomic adjustments to your workstation, such as using a supportive chair, adjusting the height of your monitor, and ensuring your keyboard and mouse are positioned correctly. They might also suggest specific stretches and exercises to improve your posture and flexibility. If you’re active in sports or exercise regularly, a strength and conditioning coach can help you optimise your training regimen to prevent injury and improve performance. They can guide proper form, technique, and progression to ensure you’re getting the most out of your workouts while protecting your spine. #### Maintain a Healthy Lifestyle In addition to movement and strength training, maintaining a healthy lifestyle plays a significant role in spinal health. A balanced diet, rich in nutrients, supports overall health and well-being, including the health of your spine. Staying hydrated helps maintain the elasticity and fluidity of the intervertebral discs, which act as cushions between the vertebrae. Adequate sleep is also crucial. During sleep, your body repairs and regenerates tissues, including those in the spine. Ensure you have a comfortable mattress and pillow that support your spine’s natural alignment. Aim for seven to nine hours of quality sleep each night to allow your body to recover and rejuvenate. Reducing stress is another important aspect. Chronic stress can lead to muscle tension, particularly in the back and neck. Incorporate stress-reducing activities into your routine, such as meditation, deep breathing exercises, or hobbies that bring you joy. By adopting these proactive habits, you can maintain a healthy spine and reduce your risk of back pain, allowing you to enjoy a more active and pain-free life. Regular movement, targeted strength training, professional guidance, and a healthy lifestyle all contribute to spinal health. Remember, taking care of your spine today can prevent problems tomorrow, ensuring you stay active and healthy for years to come. Book Now with [TPM](https://www.thephysiomovement.com.au/book-now/) to begin living your best pain-free life! **Categories:** Sports Medicine & Nutrition --- ### [Shake off your Exercise Rutt](https://www.thephysiomovement.com.au/shake-off-your-exercise-rutt/) **Published:** May 3, 2024 **Author:** Belinda Brown **Content:** ![Running_sunshine](http://www.thephysiomovement.com.au/wp-content/uploads/Townsville_where_to_exercise-1024x576.jpeg) ## Breaking Through: How to Shake Off Your Exercise Rut It happens to the best of us. We have good intentions (or maybe we don’t), yet a decent exercise routine doesn’t stick. It’s just not fun, or we’re too busy, and we don’t want to pay for a gym membership, likely because we’ve already done so six times, used it for a fortnight, and then just continued paying for it until the twelve-month contract ran out. We completely understand how frustrating it can be when we find ourselves stuck in a rut, feeling disconnected from our bodies and struggling to enjoy exercise. It can be a tough cycle to break, but I’m here to help. Let’s explore some ways to rekindle your appreciation for your body and find joy in movement. ### **Get back to your exercise grass roots** Amidst the array of gadgets and apps available today, it’s easy to overlook the simple joy of moving your body naturally. We can become fixated on calorie counts, riding speeds up hills, or our heart rate zones. While technology aims to simplify our lives, it often introduces unnecessary distractions and, when it fails, leads to frustrating moments. [Exercise](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) is fundamentally about movement—enjoying the sensations of your own body. It can also involve relishing the scenery, socializing with friends, or taking time to reflect and disconnect from the world. It shouldn’t revolve around constantly checking your watch or phone. Of course, for elite athletes or those preparing for a major event, using technology to stay on target makes sense. However, for the average person, technology can complicate what should be an enjoyable activity, often diminishing its inherent benefits. ### **Take it outside** The great outdoors is called great for a reason. There’s plenty of research out there that supports the benefits of being in nature on mental health. The simple act of being outdoors – seeing the sky, feeling the wind, hearing the birds, smelling the ocean – has been shown to lower depression and anxiety, boost mood and creativity, provide clarity and give us that all-too-infrequent feeling of awe. So why not tee up your exercise routine with a bit of nature? - Take a walk in a national park instead of on a treadmill - Use a [council-operated outdoor gym](https://www.townsville.qld.gov.au/facilities-and-recreation/sport-and-leisure-facilities/active-townsville/how-to-get-active) in the park - Go for an ocean swim. - Go for an outdoor ride Let nature be the background to your fitness journey and you will surely reap the benefits of more than just stronger muscles and leaner limbs. ### **Small efforts add up** Life is hectic with work demands, managing kids, cooking dinners, and endless laundry. Amidst this chaos, carving out a full hour for exercise can feel daunting, tempting us to toss it into the overflowing laundry basket of unfinished tasks. The problem with this approach? It often means exercise gets pushed aside indefinitely. To overcome this hurdle, break it down. Sneak in several short bursts of exercise—fifteen or even ten minutes—throughout the day. It’s your day, so you decide when and how to make it happen. ### **Avoid the ‘chore’ mentality** Exercise should be enjoyable. It doesn’t always have to be an absolute joy but it should be something to look forward to (both the act and the end feelings). If you dread it, then try something else. There isn’t a one-size-fits-all approach to exercise and being aware of what fits you is imperative to developing and (more difficultly) maintaining an achievable routine. Be mindful of the trap of returning to what you’ve always done. Our tastes and preferences change throughout our lifespan, as do our needs and abilities. Pick something that’s good for you for now. ### B**e honest and take onus** No one else really cares if you exercise except for you. Perhaps your partner may nudge you to be more active, but ultimately, it’s up to you to take charge. This applies to many aspects of life. So, if you’re mentally ready but struggle to start exercising, take a moment to ask yourself why. Be honest with yourself. Are you too exhausted? Do you dislike exercise? Does it make you feel guilty for taking time away from your family? Identify the underlying reason for your hesitation, then troubleshoot it. If fatigue is the issue, consider what’s draining your energy and see if any tasks can be delegated. If exercise feels like a chore, explore different activities—join a touch football team or try belly dancing. There’s bound to be something that resonates with you. Feeling guilty? Remember, exercise triggers the release of endorphins, boosting your mood and benefiting your family too. Take responsibility for your well-being. Your body is yours to care for, and you hold the key to maintaining it. Happy moving! Written by Physiotherapist [Veronica.](https://www.thephysiomovement.com.au/veronica-lando/) If you are unsure where to begin on your health and wellbeing journey, schedule in a complimentary [15minute assessment today](https://www.thephysiomovement.com.au/book-now/) to see how we can enhance your life. **Categories:** Sports Medicine & Nutrition --- ### [Embracing Autism Acceptance Month: The Power of Exercise for Individuals with Autism](https://www.thephysiomovement.com.au/embracing-autism-acceptance-month-the-power-of-exercise-for-individuals-with-autism/) **Published:** April 9, 2024 **Author:** Belinda Brown **Content:** ![Autism Shooting Basketball and Riding Bike](https://tpmwoopi.com.au/wp-content/uploads/Autism_exercise_benefits-1024x683.png "– Tpm") # **Embracing Autism Acceptance Month** Exercise has been proven to be beneficial in many ways for those living with autism or Autism Spectrum Disorder (ASD). Research has found that [**exercise interventions can lead to a 37% im**](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=41b240aad1&e=dd7b6b4a7c)[**provement** ](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=09a48e1bca&e=dd7b6b4a7c)in symptoms of ASD and significantly improve behavioural and academic performance. [More than 200,000 Aussies ](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=c7115258d2&e=dd7b6b4a7c)live with autism (2018) and [more than](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=7bbbb08832&e=dd7b6b4a7c)[ ](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=7b0d8105e5&e=dd7b6b4a7c)[half ](https://exerciseright.us1.list-manage.com/track/click?u=4d78d819b14442ecbabe6e49a&id=a955cd7c2a&e=dd7b6b4a7c)(50.9%) of those report that they have a mobility restriction and require some assistance or supervision to be able to move freely or exercise. Luckily, there are qualified exercise professionals that can help with this! [Exercise Physiologists](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) are university qualified experts who have the experience and knowledge to prescribe the best exercise for conditions such as autism. ###### [~Exercise Right](https://www.essa.org.au/) ## Embracing Autism We’re delving into the profound benefits of exercise for individuals living with Autism Spectrum Disorder (ASD). As we recognise and celebrate neurodiversity, it’s crucial to highlight the positive impact that physical activity can have on individuals with autism, both physically and mentally. Join us as we explore the transformative power of exercise in promoting well-being and enhancing the lives of those with ASD. Understanding Autism Spectrum Disorder: Before we dive into the benefits of exercise, let’s briefly touch upon what Autism Spectrum Disorder is. ASD is a complex developmental condition that affects social interaction, communication, interests, and behavior. It’s important to note that autism manifests differently in each individual, hence the term “spectrum.” While some individuals may have challenges with sensory processing or communication, others may excel in certain areas, such as attention to detail or creative thinking. The Role of Exercise in Autism: Exercise is not only beneficial for physical health but also plays a significant role in supporting individuals with ASD in various aspects of their lives. Here’s how: 1. **Sensory Regulation:** Many individuals with autism experience sensory sensitivities or seeking behaviors. Engaging in physical activities like running, jumping, or swimming can provide sensory input, helping to regulate their sensory systems and promote calmness. 2. **Improving Motor Skills**: Individuals with autism may face challenges with motor coordination and gross motor skills. Regular exercise, particularly activities that focus on balance, coordination, and spatial awareness, can help improve these skills and enhance overall physical abilities. 3. **Enhancing Social Skills**: Group exercise settings provide opportunities for individuals with autism to interact with peers in a structured environment. Whether it’s participating in team sports, group fitness classes, or recreational activities, exercise fosters socialization, cooperation, and teamwork skills. 4. **Reducing Anxiety and Stress:** Exercise has been shown to release endorphins, neurotransmitters that promote feelings of happiness and relaxation. For individuals with autism who may experience heightened levels of anxiety or stress, engaging in regular physical activity can serve as a natural stress-reliever and mood enhancer. 5. **Promoting Overall Well-being:** Beyond the physical and social benefits, exercise contributes to overall well-being by improving sleep quality, boosting self-esteem, and fostering a sense of accomplishment and independence. Practical Tips for Incorporating Exercise: Now that we understand the importance of **exercise for individuals with autism**, here are some practical tips for incorporating physical activity into their daily routines: - Choose activities based on individual preferences and interests. Whether it’s swimming, cycling, dancing, or yoga, find activities that resonate with the individual. - Establish a consistent exercise schedule to provide structure and predictability. - Break down activities into manageable steps and provide clear instructions or visual supports. - Consider utilising sensory-friendly environments or equipment to accommodate sensory sensitivities. - Encourage participation in inclusive programs or adaptive sports leagues tailored to individuals with disabilities. As we celebrate Autism Acceptance Month, let’s recognise the value of embracing neurodiversity and supporting individuals with autism in living fulfilling lives. Exercise is not just about physical fitness; it’s a powerful tool for promoting well-being, enhancing social connections, and empowering individuals with ASD to thrive. By incorporating exercise into their routines and creating inclusive environments, we can foster a more inclusive society where everyone has the opportunity to reach their full potential. Let’s continue to promote acceptance, understanding, and inclusion for individuals of all abilities. Ready to begin your journey with TPM ~ [www.thephysiomovement.com.au](https://www.thephysiomovement.com.au) **Categories:** NDIS, Sports Medicine & Nutrition --- ### [Exercise Physiologist Position | Townsville Jobs](https://www.thephysiomovement.com.au/exercise-physiologist-job-townsville/) **Published:** April 20, 2024 **Author:** adminva **Content:** ![Exercise Physiologist Job](http://www.thephysiomovement.com.au/wp-content/uploads/townsville-physiotherapist.jpg "Weighted_squats – Tpm") ### **At TPM, we currently have a flexible Exercise Physiologist role ~ Townsville City Location.** Do you enjoy working with a diverse caseload to help achieve optimal outcomes for your clientele? Are you looking to work in a state-of-the-art facility with access to mentorship and a multidisciplinary team environment? This is the role for you! [The Physio Movement](https://www.thephysiomovement.com.au/) in North Queensland is hiring an Exercise Physiologist interested in working across different populations and building a future with us. ### **The Role** - The role has the potential to be full or part-time to suit the successful candidate. - Flexible working arrangements including travel to and from your own home, report writing in your own home or within the clinic. - You will manage a caseload consisting of private clients, DVA, NDIS, Workcover, EPC and Athletic Populations from our onsite Performance Centre. - You will have the opportunity to work with our Youth Performance program. - You will work with patients in a 1-on-1 capacity, where we focus heavily on patient-centered care through longer appointment times and individualised programming. - Actively participate in weekly mentoring, in-house in-services as well as individualised ongoing personal and professional development. - We will develop a personalised career pathway with you around your goals as a practitioner, manager, or with personal goals in mind. - We also have leadership pathways available if leading a team or a business is a goal you have in mind. - Generous remuneration and relocation assistance is available if required, along with a comprehensive professional development allowance. For the past Ten years, TPM has been a leading healthcare brand in NQ, we have a state-of-the-art facility with large, private consultation rooms, a [large onsite gym](https://www.thephysiomovement.com.au/services/tpm-performance/) and a [pilates](https://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) studio. At TPM, we know the only way to reach our brand goals is by first investing in our people. ### **Requirements** - You are an accredited Exercise Physiologist with ESSA. - You have a keen interest in working across a range of populations. - You have a background in strength and conditioning. - You value ongoing personal and professional development and appreciate a budget to expand your knowledge and expertise as well as a desire to actively participate in our extensive in-house education and mentoring. - You demonstrate a high level of verbal and written communication skills with the ability to adapt your communication style depending on your target audience. - You have the ability to work in a team while developing and maintaining professional and therapeutic relationships. ### **Other Requirements Include:** - Driver’s License - National Police Check - Working with Children Check - Indemnity Insurance - NDIS workers check *If you are an [Exercise Physiologist](https://www.seek.com.au/exercise-physiologist-jobs/in-townsville) who can deliver exceptional care and patient-centered outcomes – please get in touch via email to [Scott@thephysiomovement.com.au](https://www.thephysiomovement.com.au/contact-us/)* **Categories:** Sports Medicine & Nutrition --- ### [Celebrating different minds ~ Neurodiversity Week](https://www.thephysiomovement.com.au/celebrating-different-minds-neurodiversity-week/) **Published:** March 22, 2024 **Author:** Belinda Brown **Content:** Neurodiversity Celebration Week is a worldwide initiative that challenges stereotypes and misconceptions about neurological differences. It aims to transform how neurodivergent individuals are perceived and supported by providing schools, universities, and organisations with the opportunity to recognise the many talents and advantages of being neurodivergent, while creating more inclusive and equitable cultures that celebrate differences and empower every individual. ### Understanding Neurodiversity Neurodiversity encompasses a range of neurological variations, including autism, ADHD, dyslexia, and more. Rather than viewing these differences as deficits, the neurodiversity paradigm emphasises the value of cognitive differences and challenges the notion of a one-size-fits-all approach to neurodevelopmental conditions. ### Celebrating different minds As Neurodiversity week draws to a close, it’s the perfect time to reflect on the incredible insights we’ve gained and the strides we’ve made towards embracing diversity and inclusion. One highlight is our recent webinar featuring [Anita Aherne](https://www.livingonthespectrum.com/), a neurodivergent expert, and our esteemed Physiotherapist, Mason. Together, they took us on a deep dive into the fascinating world of neurodiversity, shedding light on its nuances and offering invaluable strategies for fostering inclusivity in both personal and professional spheres. The discussion was not just informative but also inspiring, reminding us of the richness that diversity brings to our lives and workplaces. It’s moments like these that reinforce the importance of ongoing conversations and actions to create a more inclusive society. Let’s continue to champion neurodiversity, celebrate differences, and build a world where everyone feels valued and respected. ### Importance of Neurodiversity in Physiotherapy In the realm of [physiotherapy](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [exercise physiology](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), recognising and accommodating neurodiversity is paramount to providing inclusive and effective care. Individuals with neurodiverse traits may have unique sensory profiles, motor challenges, or communication styles that require specialised approaches during therapy sessions. For instance, a person with autism may benefit from structured routines, visual aids, and sensory-friendly environments during sessions at TPM. Similarly, someone with ADHD may need shorter, more frequent breaks to maintain focus and engagement during exercises. By embracing neurodiversity, TPM professionals tailor interventions to suit individual needs, enhance communication strategies, and create supportive environments that foster progress and well-being. How can TPM enhance your life? Schedule an appointment today ~ [Book Now](https://www.thephysiomovement.com.au/book-now/) **Categories:** NDIS, Sports Medicine & Nutrition --- ### [Medical Receptionist Position Townsville](https://www.thephysiomovement.com.au/townsville_medical_receptionist/) **Published:** March 8, 2024 **Author:** The Physio Movement **Content:** ## Medical Receptionist Position Available in Townsville ![Join the Physio Movement Team](http://www.thephysiomovement.com.au/wp-content/uploads/Join-The-Physio-Movement-Team.png "Join the Physio Movement Team – Tpm") **ABOUT TPM** [The Physio Movement (TPM)](http://www.thephysiomovement.com.au/) is a [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) and sports performance clinic located in Townsville’s CBD. We have a recognised reputation for successfully treating clients within a multidisciplinary setting, allowing them to achieve the highest results in healthcare. At TPM we are leaders within our fields and as clinicians we live to practice what we preach, having a clinic full of healthy, happy and motivated therapists. **YOUR ROLE** We are seeking a dedicated and vibrant front-of-house receptionist to work with our administrative operations for the practice and to be the warm and welcoming face when clients enter our modern family-run clinic. The ideal candidate will be a flexible and motivated person who works with a strong patient focus, pays keen attention to detail, possesses problem-solving skills, and works well within a faced paced environment, both autonomously and as a member of a team. **DUTIES WILL INCLUDE** - Day-to-day operations of the clinic’s administrative duties - General operational assistance in a professional and courteous manner - Making clients feel welcome and assisted - Payment processing, using HICAPS, EFTPOS terminals and NDIS platforms - Maintain business inventory such as checking supplies and ordering equipment - Maintain confidentiality of all doctors, staff, and patient information. - Adhere to policy and procedures during all activities. - Ability to work under pressure and react effectively - Foster a working environment that is professional, friendly, and service-focused, in order to optimise client satisfaction - Passionate about healthcare excellence. **ESSENTIAL CRITERIA** - Exceptional communication and interpersonal skills both written and verbal - Personal accountability in identifying solutions and helping to achieve shared goals - Strong customer focus and an ability to motivate a team - An ability to multi-task and prioritise effectively - Ability to work under high-pressure situations and manage multiple tasks at any one time - Mac Computer skills **DESIRABLE CRITERIA** - Medical experience - Experience with [Cliniko](https://www.cliniko.com/) software and Medicare programs - Administrative experience in a private Physiotherapy or other allied health practice **HOURS AND REMUNERATION** - We currently have an opening for a part-time position 30 hours per week or the option of Full-time. - Salary will be dependent on the successful applicant’s experience and suitability for the role **APPLICATIONS** For a confidential conversation about this role or to obtain further details, please email scott@thephysiomovement.com.au All applications should be submitted to [scott@thephysiomovement.com.au](mailto:connor@thephysiomovement.com.au) and should include a current CV and cover letter addressing the essential criteria. **Categories:** Sports Medicine & Nutrition --- ### [Top 5 tips to prevent injury this Trail running season](https://www.thephysiomovement.com.au/top-5-tips-prevent-injury-trail-running-season/) **Published:** January 15, 2023 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Trail-running-Townsville-300x183.jpeg "Trail Running Townsville | Tpm Physiotherapy – Tpm") **Five Top Tips to prevent injury this Trail Running Season** At [TPM](http://www.thephysiomovement.com.au/) we are not only committed to rehabilitating running injuries, but we are also in the business of preventing them where possible. With the [Outer Limits Townsville](http://outerlimitsadventure.com.au/) Trail Running series and other trail run events beginning soon, I have compiled my “Top Tips for Injury Prevention in Trail Runners”. 1. Practice on unstable surfaces before your trail race: too often I see injuries in high-level road runners who thought they would like to give trail running a go. How hard can it be, right? The unstable running surfaces and external perturbations that are experienced on a trail run are far different to anything that is experienced on road. Practicing on local running trails out at Pallarenda or Douglas Townsville, or even the rock wall past the Entertainment Centre is a great way to get your body ready for the rigours of trail running. 2. Do some ankle stability training: again, with these unstable surfaces, commonly I see rolled or sprained ankles during these races. Similar to sports with changes of direction such as netball, soccer, hockey etc., trail running requires that extra bit of ankle stability to maintain a good position while running. Practice balancing on one leg, try it with your eyes closed, try unstable surfaces like pillows and anything else you can think of that will challenge your single-leg balance. Make it fun! 3. Pack adequate nutrition for the race: some people will see the distances of the trail runs and think “12km, that’s nothing. I did that for training yesterday. I’ll finish that easy”. Everything is so much different on trail runs. For those elite guys that run 4min/km on the road (or faster), the trails will slow you down ~1min/km (dependent on course). So add another 12 minutes to your time. For the average person running 6min/km, add another 20-30min for your time, once you factor in the climbing. Usually, it is a much longer day out. Pack plenty of gels, lollies, water, sports drink – whatever you need to get you through to the finish line. 4. Pack your first aid kit expecting the worst: now this doesn’t mean to pack a 20kg backpack full of everything you would need to get you through a zombie apocalypse. Just make sure you have the essentials if you were to fall and take skin off or, god forbid, get into a fight with a certain slithery slimy animal. Snake bites are rare but can occur, especially in Townsville while it is so dry. Take the necessary precautions in case this happens, but for the newbies, it is still HIGHLY unlikely. 5. Practice running up AND DOWN hills on the trails: yes, I don’t generally condone running downhill because of the excessive strain on your joints. However, in most trail runs there are downhill sections you will need to be prepared for, and if done properly, downhill running won’t hurt your legs too much. Follow these five short and fast rules: 1. Short, fast steps – this will reduce the braking effect on your legs and give you more control 2. Lean forward, not back – once again, reduces braking forces and helps you go faster! 3. Look ahead, not straight down – look where you want to go, not where you don’t! 4. Use the upper body for balance – keep your upper body relaxed as if you were running on flat ground 5. Descend confidently – it will be more fun this way! Now I’m not saying these five tips will quash any chance of you getting an injury on your run, but they will certainly go a long way in preventing injury when used in conjunction with your usual running conditioning program. If you have any further questions, call TPM on 1300 TPM FIT (876 348) [Connor McKay – Bike Fit Technician](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) **Categories:** Sports Medicine & Nutrition --- ### [16 Ways to Destress During the Festive Season](https://www.thephysiomovement.com.au/16-ways-to-destress-during-the-festive-season/) **Published:** November 28, 2023 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Christmas-Destress.jpeg "– Tpm") Everyone knows the holidays can be an incredibly stressful time. Sure, they’re fun and exciting too, but they can be quite overwhelming at the same time, and the joy of the season can easily get lost in the shuffle. Here are 16 ways to de-stress during the holidays: ### 1. Set boundaries. Don’t feel like you have to say yes to everything. You know yourself, so give yourself permission to say no to things that will add stress to your life. ### 2. Delegate. Swallow your pride and ask for help! You’re only human, after all. Chances are, your family and friends will be happy to help you if you ask. ### 3. Uni-task. Many people pride themselves on being multi-taskers, but having a number of things on your plate can actually *add* stress. Make a list and focus on knocking off one thing at a time. ### 4. Plan. Spontaneity is fun and all, but don’t be unrealistic. Plan your holidays so things don’t get away from you or sneak up on you. This is especially important if you have kids that will be home from school on holiday break! ### 5. Get some fresh air. Get outside and breathe the fresh air. If it’s cold, bundle up and do it anyway. It will do you good. ### 6. Laugh. Don’t forget to be present and enjoy the season! Find the humour in the tiny disasters, dance in the kitchen, watch funny holiday movies, and channel your inner child. ### 7. Listen to music. Create a holiday playlist. Those Christmas songs are good for the soul! Smile and reminisce about your happy holiday memories. ### 8. Eat healthy. One of the best things you can do for your body is to eat healthy and drink lots of water. Stress contributes to a weakened immune system, and so do sugar, processed foods, alcohol, and other unhealthy foods. Stay healthy and you’ll feel more energised and ready to take on the day! ### 9. Get plenty of rest. Besides eating right, getting enough rest will contribute dramatically to reduced stress levels. Do yourself a favour and get to bed at a reasonable hour each night. If you’re feeling stressed and overwhelmed with a ton to do, you may feel obligated to stay up late, but that’s when you need sleep the most! Can it wait till tomorrow? Most likely, yes. (Then do all the other things listed above, like delegate and set boundaries.) ### 10. Be flexible. This is not a time to be rigid or have unrealistic expectations. Everyone has plans over the holidays, so be flexible with others’ schedules. Things come up, you can’t always plan for everything – so roll with it and enjoy the moment. ### 11. Have some “me time”. Don’t forget to take some time out for yourself, to reboot. Read, take a bath, go for a run, get a massage, enjoy a hobby – whatever helps you de-stress, do it. ### 12. Volunteer. If you’ve got the holiday blues, maybe what you need is a change in perspective. Nothing helps recenter us like focusing on the needs of others. The holidays are the perfect time to escape the commercialism and stress, and focus on those less fortunate. Guaranteed, you’ll leave feeling better and more thankful! ### 13. Budget. Spending can get out of control over the holidays. Set a budget ahead of time and stick to it. ### 14. Practice gratitude. There’s always something to be thankful for. Remember that during stressful times, and count your blessings. You can’t be anything but happy when you’re grateful! ### 15. Don’t procrastinate. Waiting till the last minute on things is a surefire way to up your stress levels. Plan ahead and get things done early if possible. ### 16. Exercise. Probably one of the most important pieces of advice for reducing stress over the holidays is to exercise. [Exercise](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) has been proven to lower stress levels, boost the immune system, raise endorphins, and even fight depression. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Destress-during-the-holidays-642x1024.jpeg "– Tpm")Thanks to our friends at [Haute Room](https://thehauteroom.com/) for their top tips **Categories:** Sports Medicine & Nutrition --- ### [Exercise for Mental Health ~ The Physio Movement](https://www.thephysiomovement.com.au/exercise-for-mental-health-the-physio-movement/) **Published:** November 2, 2023 **Author:** Belinda Brown **Content:** ![Male Doing Pull Up at Sunrise on Beach](http://www.thephysiomovement.com.au/wp-content/uploads/Mens_health_exercise_-1024x683.jpg "Mens_health_exercise_ – Tpm") Did you know that half the Australian population will develop at least one mental health disorder in their lifetime? With November being Men’s Health Month, it’s the perfect time to check in mentally with yourself and those around you. One of the simplest but most effective ways to help you feel better is exercising! Exercise releases ‘feel-good’ chemicals in your brain, such as serotonin and endorphins, which can help improve your mood and mindset. Exercising regularly can help you manage stress, improve your sleep, boost your mental well-being, and help to protect against mental health conditions like anxiety and depression. **Movement is medicine for men’s mental health** Currently in Australia, one in eight men will experience depression, one in five will experience anxiety and six men a day will die by suicide. With the pandemic having affected the day-to-day lives of so many Australians for many years, mental health experts are warning that the prevalence of these mental health conditions could increase substantially over the coming months and years. “It’s never been more important for blokes to stay active,” says ESSA National Board Director and mental health researcher, Associate Professor Simon Rosenbaum. “We know that as little as one hour of exercise a week can help to protect against depression and that living an active lifestyle is one of the best ways to improve your mental well-being.” Regular exercise can help to improve sleep patterns, help individuals to manage stress, reduce the risk of mental illness and improve mood. It is also vital for those who are living with mental health conditions, like depression and anxiety, as it can help to manage the severity of symptoms and to reduce the risk of future incidences. Despite the health benefits of exercise, only [17%](https://www.aihw.gov.au/reports/men-women/male-health/contents/lifestyle-and-risk-factors/physical-activity) of males aged 18 – 64 meet the national Physical Activity Guidelines. ESSA is urging Aussie men that now is the time to work together to increase their physical activity levels and make both their physical and mental health a priority. “We can all work together to help improve the men’s mental health. By turning to friends, family and the local community for support, and by working with an accredited exercise professional, every Aussie bloke has the ability to live a healthier and more active lifestyle, regardless of their age, fitness level or health status”. ### Five ways men can easily stay active: 1. **Incorporate daily walks:** Make walking a regular part of your routine. You can start with short walks and gradually increase the duration and intensity. Walking is a low-impact exercise that’s easy to fit into your schedule. 2. **Find a physical hobby**: Engage in activities you enjoy, such as playing a sport, cycling, swimming, or dancing. When you’re having fun, staying active doesn’t feel like a chore. 3. **Home workouts:** You can perform bodyweight exercises like push-ups, squats, and planks at home, which require minimal equipment. There are also many workout apps and online resources to guide you. 4. **Take the stairs**: Opt for stairs instead of elevators or escalators whenever possible. This simple change can help you incorporate more physical activity into your daily life. 5. **Set fitness goals:** Establish specific fitness goals, whether it’s running a certain distance, lifting a particular weight, or achieving a certain level of flexibility. Having goals can motivate you to stay active and track your progress. TPM can help you incorporate activities that you enjoy and can easily add to your daily life. Schedule an [Exercise Physiology](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) appointment with TPM, **[(07) 4740 4516](https://www.google.com/search?q=the+physio+movement+townsville&oq=the+physio+movement+townsville&aqs=chrome.0.69i59j46i175i199i512j35i39j0i512j46i175i199i512j69i60l3.3976j0j7&sourceid=chrome&ie=UTF-8#),** and begin living your healthiest version. **www.thephysiomovement.com.au** \*Exercise Right – ESSA **Categories:** Sports Medicine & Nutrition --- ### [Women's Health Physiotherapy | Townsville City](https://www.thephysiomovement.com.au/womens-health-physiotherapy-care/) **Published:** July 5, 2017 **Author:** The Physio Movement **Content:** ## Womens Health Physiotherapy Townsville ![Womens_pelvic_floor_physio](http://www.thephysiomovement.com.au/wp-content/uploads/Womens_health_physio_townsville-300x200.jpg "Womens_health_physio_townsville – Tpm") ## Women’s Health Physiotherapy is the therapeutic treatment of all disorders affecting the Pelvis and Pelvic floor. **Women’s Health Physiotherapy near me** covers health concerns from incontinence to prolapse, pelvic pain to constipation. There is growing evidence that [Women’s Health Physiotherapy](http://www.thephysiomovement.com.au/services/womens-health/) can alleviate, and in many cases cure these symptoms. Most women don’t know that help is available and it can be an embarrassing topic, at [TPM](http://www.thephysiomovement.com.au/) we have passionate professionals who will make you feel at ease with your health concerns within a welcoming and private environment. ## How can Women’s Health Physiotherapy help my pelvic floor? The pelvic floor is a very complex structure made up of a group of muscles that support the pelvic organs and form the birth canal and passages for urine and stool. The pelvic floor muscles are often described as a hammock lifting and supporting the pelvic organs above. These muscles need to be able to contract to keep us continent, but also they must relax to allow for urination, bowel movements, child birth and sexual intercourse. Problems with the pelvic floor can occur when these muscles are too weak (hypotonic) or too tight (hypertonic). It is also possible for these muscles to combine a pattern of too much tension in some areas while too relaxed in others- very complex piece of machinery. When the pelvic floor muscles are low-tone (hypotonic) the hammock becomes less effective at supporting the pelvic organs and symptoms such as urinary or bowel incontinence, urgency, and pelvic organ prolapse can occur. These are not a normal part of ageing and the muscles can become weak for many reasons. A structured exercise program from a **Women’s Health Physiotherapist** to strengthen the pelvic floor muscles is effective in reversing the symptoms in 80% of women. #### Following an assessment treatments for the symptoms of hypotonic pelvic floor muscles include: - Pelvic floor re-training and exercises - Provision of pelvic floor educators/muscle stimulators to improve your activation and power of your pelvic floor contraction - Pilates based pelvic stability exercises to strengthen the abdominal muscles which play a supporting role in the strength of the pelvic floor - Assessment and treatment of any low back/pelvic pain issues which can lead to weakness of the pelvic floor muscles When the pelvic floor muscles are high-tone (Hypertonic) they can cause urinary frequency, urgency, hesitancy or incomplete emptying, and painful urination as the muscles are unable to relax fully to allow the passage of urine down the urethra. You may also experience constipation or pain with bowel movements, unexplained pain in your lower back, pelvic region, or genital area, pain during or after intercourse, orgasm, or sexual stimulation due to the tension in these muscles. #### Following an assessment treatment for the symptoms of hypertonic pelvic floor may include: - Internal manual therapy techniques to relax the pelvic floor muscles, including trigger point release, myofascial stretches, scar massage - neural mobilisations - Myo-fascial release of the connective tissue of the abdomen, hips and pelvis which support the pelvic floor - Relaxation and breathing techniques - Advice on toileting and positional modifications - Provision of pelvic floor exercises and general exercise to assist in release and re-training of the pelvic muscles - Assessment and treatment of any unresolved low back, hip or pelvic pain - As and when suitable pelvic floor muscle strengthening can begin If an internal examination is too painful, the connective tissue of your abdomen, thighs, groins and low back can often be very tight. The connective tissue forms the container of the muscles, and this tissue often needs to be relaxed before any internal work can be done. Understanding how our pain systems work has been shown to be an effective way of reducing the threat of on-going pelvic floor dysfunction. Anxiety, stress, thoughts, attitudes and beliefs can perpetuate pain in the pelvis; education about persistent pain is an important part of treating pelvic floor dysfunction since the pelvic area is an area that we often hold our stress. ## How can Women’s Health Physiotherapy help me during pregnancy? Pelvic girdle pain and stress urinary incontinence are common among pregnant women. These symptoms often occur due to hormonal changes and the ever increasing weight of your baby and uterus. The mounting pressure of the uterus on your bladder gives you less room to store urine just when it’s becoming more difficult to stop the flow. You may notice that you leak urine when you sneeze or find it harder to hold your urine when you need to ‘go’. Urinary incontinence in pregnancy should not be ignored as research suggests that if you develop stress urinary incontinence during your pregnancy, or within 6 weeks following the birth of your baby, you are more likely to suffer from incontinence 5 years later. An assessment with a Women’s Health Physiotherapist is often all you need to prevent this. Making sure that you are doing the right pelvic floor exercises; activating the correct muscles for a suitable length of time is important in maintaining a strong pelvic floor through your pregnancy and beyond. ## How can Women’s Health Physiotherapy help me postnatally? The immediate weeks after the birth of your baby is an important time for your body. Your body undergoes many changes during pregnancy and continues to change post-natally. It is important to address any issues that occur at this time so as to prevent problems later in life. Childbirth can lead to pelvic floor trauma, perineal tears and pudendal nerve injury (the nerve which supplies your bladder and pelvic floor). Consequently, the pelvic floor can become dysfunctional and you may experience urinary or bowel urgency and/or incontinence, urinary frequency, incomplete emptying, pain on urination, and pain or discomfort with sexual intercourse. A pelvic floor assessment is important to establish the cause of these symptoms. A Women’s Health Physiotherapist can assess you from 6 weeks post-natally or after your 6-week check up. #### Following your assessment appropriate treatment can be provided which may include: - Pelvic floor re-training and exercises - Provision of pelvic floor educators/muscle stimulators to improve your activation and power of your pelvic floor contraction - Internal manual therapy techniques to relax the pelvic floor muscles, including trigger point release, myo-fascial stretches, scar massage, neural mobilisations. - Myo-fascial release of the connective tissue of the abdomen, hips and pelvis which support the pelvic floor - Relaxation and breathing techniques - Advice on toileting and positional modifications - Provision of pelvic floor exercises and general exercise to assist in release and re-training of the pelvic muscles - Provision of vaginal dilators, pelvic floor educators or muscle stimulators to assist in the release and relaxation of pelvic muscles - Assessment and treatment of any unresolved low back, hip or pelvic pain A **Women’s Health Physiotherapist** can also help with advice on returning to exercise and healing of separated abdominal muscles (Diastasis Recti). Diastasis Recti often occurs in the third trimester of pregnancy when the abdominal muscles are at their greatest stretch. The linea alba normally joins the left and right hand rectus abdominal muscles. When the linea alba is overstretched a separation can occur between the left and right sides. Diastasis recti may make it harder for you to regain your tummy tone and return to your normal exercise routine. It is important to have an assessment to determine if your muscles are stretched; “Divarification Recti” or separated “Diastasis Recti” as this will determine which exercises are suitable for you. An assessment can be carried out from 6 weeks if you had a vaginal delivery or 8 weeks if you had a C-section. ## What can I expect at my first Women’s Health Physiotherapy appointment? Your assessment and treatment will depend upon your presenting condition. We will start by taking a confidential and detailed history. Whilst these sensitive issues are often difficult to discuss, understanding the onset of your symptoms is vital in directing your treatment. Your physical assessment will most likely begin with an examination of your abdominal muscles, pelvis and lumbar spine. Following this assessment, you may be offered an internal examination. This is an important part of your examination and necessary in identifying the tone, strength and control of your pelvic floor muscles. Using finger palpation the pelvic floor muscles and connective tissue will be assessed for injury or scarring, signs of pelvic organ prolapse, muscle tone, tenderness, sensation and neural sensitivity. Following this the [pelvic floor](https://australian.physio/membership/national-groups/womens-mens-and-pelvic-health) muscle will be tested for strength and endurance. It is important to determine if the left and right, superficial and deep pelvic floor muscles are working together, and if not why not. Once we establish your baseline of pelvic floor muscle control we can then develop a specific and individualised exercise programme. The assessment findings will be discussed with you and treatment will depend upon findings and your symptoms. [Learn more here](http://www.thephysiomovement.com.au/services/womens-health/) or [book online anytime ](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [What Is The Difference Between A Chiro And A Physio](https://www.thephysiomovement.com.au/what-is-the-difference-between-a-chiro-and-a-physio/) **Published:** July 21, 2023 **Author:** adminva **Content:** ![Physio Vs Chiro](http://www.thephysiomovement.com.au/wp-content/uploads/Physio-vs-Chiro.jpeg "Physio Vs Chiro – Tpm") ## Do I need a Physio or Chiro? When you’re experiencing pain or discomfort, many people will tell you to visit a chiropractor. However, others will tell you to see a physiotherapist. From what both groups of people tell you, chiros and physios sound like they do the same thing. So how are you meant to know which one to see for your low back pain, headaches, or sports injury? The truth is that chiropractors and physiotherapists use different therapies and modalities to assist in managing pain and other conditions. They are similar in many ways, but they are not the same practice and have many noticeable differences once you get to know the practices on a deeper level. *This blog explains how chiropractors and physiotherapists differ and details the types of therapies each can provide. To find out more or to book a [physiotherapy](https://www.thephysiomovement.com.au/book-now/ "Physiotherapy Townsville") or [chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/ "Chiropractor Townsville") appointment in Townsville, contact our team at The Physio Movement today.* ## What is Chiropractic? Chiropractic care aims to [diagnose and treat neuromuscular disorders](https://www.spine-health.com/treatment/chiropractic/what-a-chiropractor) and [musculoskeletal conditions](https://www.healthdirect.gov.au/chiropractors) through manually adjusting, or manipulating the spine. Chiropractors will approach the spine through its relationship with the nervous system in an effort to restore the spine’s structural integrity and decrease pain and discomfort in patients. Chiropractors use non-surgical treatments to [address musculoskeletal conditions](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/chiropractic) including headaches and migraines, back pain, neck pain, restricted movement, and work and sports-related injuries. A [chiropractor aims to treat your condition with chiropractic adjustment,](https://www.thephysiomovement.com.au/5-benefits-of-chiropractic-adjustment-tpm-chiropractic/) or chiropractic manipulation. A [chiropractic adjustment](https://www.thephysiomovement.com.au/5-benefits-of-chiropractic-adjustment-tpm-chiropractic/) typically involves the therapist applying quick, controlled pressure to the relevant area of the body which can cause a ‘pop’ sound. This sound is the release of gas, which then relieves joint pressure. Chiropractic care can [also involve](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/chiropractic) exercises, stretching, and soft tissue techniques such as massage. ## What is Physiotherapy? Physiotherapists focus on helping patients improve their mobility, flexibility, and strength. They do this via [physical techniques](https://www.healthdirect.gov.au/physiotherapy) such as exercises, massage therapy, stretching, and other modalities. Physiotherapy is concerned with conditions that affect the bones, muscles, nerves, and cardiovascular system. In doing so, they may be able to [help people manage chronic conditions and diseases](https://ahpa.com.au/allied-health-professions/physiotherapy/) by giving practical lifestyle advice, providing health education, and prescribing exercises, aids, and appliances. Physiotherapy treatments vary [depending on the patient’s needs](https://healthtimes.com.au/hub/physiotherapy/8/guidance/cm/what-do-physiotherapists-do/467/). Physiotherapists may engage in manual therapies such as stretching and manual resistance training, exercises such as [muscle strengthening and training,](https://www.thephysiomovement.com.au/weight-training-for-fat-loss-and-muscle-gain/) and electrotherapy techniques such as Transcutaneous Electrical Nerve Stimulation (TENS), laser therapy, and ultrasound. ## How Are Chiropractors and Physiotherapists Similar? Both chiropractic and physiotherapy aim to treat musculoskeletal conditions and to help patients feel the best they can. Chiropractic care and physiotherapy share that they use non-surgical [treatments that aim to address pain](https://www.thephysiomovement.com.au/tmj-2/) and discomfort, and help patients to live the best quality of life they possibly can. Chiropractors and physiotherapists can also use the same types of therapies, depending on the patient’s needs. For example, like chiropractors, physiotherapists may use joint manipulation as the chosen therapy (or one of the chosen therapies) for their patients. ## How Are Chiropractors and Physiotherapists Different? A core difference between chiropractic care and physiotherapy is the form of treatment itself, and the intended aim of the treatment. While both aim to help patients feel better, chiropractic care focuses on [restoring normal movement and function to the spine](https://www.ansellchiropractic.com.au/chiro-or-physio/), in addition to strengthening the surrounding muscles and tissue. They do this through chiropractic adjustments or spinal manipulation. On the other hand, [physios aim to improve the function and movement](https://www.thephysiomovement.com.au/physio-near-me-the-physio-movement-townsville/) of a patient’s joints and muscles through exercise. These exercises are designed to improve mobility, flexibility, and strength. Generally, chiropractic care involves manipulation to restore normal functioning and movement, while physiotherapy focuses on mobilisation techniques. ## How Do I Know Who I Should a Chiro or Physio? If you’re dealing with pain in your muscles or joints, you don’t need to sit around and wish the pain away. The most important thing is you find a professional who is a good fit for you personally. Take your condition and your needs into account, and consider the differences outlined here. Seeing a professional is the main priority— if need be, they may refer you in another direction, but in any case, you’re on the right track. ### Chiropractic Care or Physiotherapy in Townsville? If you’ve been unsure of whether to see a chiropractor or a physiotherapist, we hope this blog has helped you to decide which practitioner may be the right fit for you. If you’re looking for a chiropractor or physiotherapist in Townsville, our team at The Physio Movement can help. We offer both physiotherapy and chiropractic care in our welcoming and open environment, where we take an evidence-based approach to your care and wellbeing. To make an appointment, contact our friendly and helpful team today. [**CONTACT THE PHYSIO MOVEMENT**](http://www.thephysiomovement.com.au/contact-us/) **Categories:** Sports Medicine & Nutrition --- ### [5 Indoor activities to keep kids active and healthy](https://www.thephysiomovement.com.au/5-indoor-activities-to-keep-kids-active-and-healthy/) **Published:** September 22, 2023 **Author:** Belinda Brown **Content:** ![School Holiday Exercise](http://www.thephysiomovement.com.au/wp-content/uploads/Pexels-keira-burton-6624437-683x1024.jpg "Pexels-keira-burton-6624437 – Tpm") Many of us already find it hard enough to keep the kids entertained on school holidays. Instilling a love for exercise in your kids can be a rewarding family activity that not only promotes physical well-being but entertains the kids too. The key to success is making fitness an enjoyable and engaging experience. Dedicate some quality time each day to family workouts and transform them into friendly competitions among siblings, parents, or personal improvement challenges. Below are five dynamic indoor [exercises](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) for kids and share valuable tips to make them not just fun but also memorable. 1. **Bear Crawls:** Prepare for an adventure as your family transforms into bears with the entertaining bear crawl exercise. To start, have everyone place their palms and feet flat on the floor while arching their backs to resemble bears. Challenge your kids to an exhilarating race across the room or, for added excitement, create a mini-obstacle course with pillows and toys for them to navigate. 2. **Star Jumps:** The excitement is palpable when it’s time for star jumps! Challenge your kids to a friendly competition to see who can complete the most star jumps in a minute. Alternatively, maintain a chart to track their daily personal best. This encourages self-improvement and provides a tangible record of their progress. 3. **Burpee high-fives:** For kids seeking an exhilarating challenge, introduce them to the world of burpees. Begin with a jump-up, transition into a plank, add a push-up, and then seamlessly jump back up—all in one fluid motion. Encourage your kids to perform repetitions in teams and high five to keep each other accountable. Watch their enthusiasm soar as they strive to outperform their competition in this engaging exercise. 4. **Planking Competitions**: Turn core strength into a thrilling family competition with plank challenges. Have your kids rest on their elbows and balance on their tiptoes. Set up head-to-head battles to see who can hold the plank position the longest. This fun and friendly rivalry will not only strengthen their core muscles but also bring your family closer together. 5. **Squats with a Creative Twist:** Take squats to the next level by adding in grip ball. When your kids catch the ball, squat, then return to their partner. This playful addition transforms an effective exercise into a delightful adventure. Physical activity can be as exciting as a video game with the added benefit of endorphins being released into your child’s brain because of the exercise. This hormone makes them feel positive, happy, and good in a way that digital activities never could! Exercising indoors with your kids is more than just physical activity; it’s an opportunity to create lasting bonds and cherished memories. By turning fitness into an enjoyable family competition, you’re not only promoting a healthy lifestyle but also fostering a sense of togetherness. These five captivating exercises offer a fantastic way to get your family moving, laughing, and creating memories that will last a lifetime. So, gather your loved ones, embrace the fun, and embark on a journey of health and happiness these [school holidays](https://holidayswithkids.com.au/townsville-things-to-do/). **Categories:** Sports Medicine & Nutrition --- ### [Prostate Cancer ~ A Men's Health Blog](https://www.thephysiomovement.com.au/prostate-cancer-a-mens-health-blog/) **Published:** June 23, 2023 **Author:** Belinda Brown **Content:** # Prostate Cancer ~ A Men’s Health Blog Men’s Health Week 2023 Prostate cancer (PC) is one of the most common types of cancer among men, affecting about 1 in 8 men in their lifetime. In Australia about 18,000 men are newly diagnosed with PC each year (1). Located just below the bladder, the prostate gland is a small organ that produces fluid that nourishes and transports seminal fluid. PC occurs when the cells in the prostate gland grow abnormally and form a tumour. Prostate cancer can cause various symptoms within the body, such as difficulty urinating, blood in the urine or semen, pain in the lower back or pelvis, or bone pain just to name a few. However, some men do not present with any symptoms at all, especially in the early stages of the disease. There are many risk factors that can increase the risk of developing prostate cancer, such as age, family history, ethnicity, diet, lifestyle, and environmental exposure. Some of these are unfortunately beyond our control, but others can be modified. For example: - Eating a healthy diet that is low in fat and high in fruits and vegetables. - Smoking - Excessive Alcohol Consumption - Maintaining a healthy weight - Exercise Exercise is especially beneficial for men with PC, as it can help them cope with the physical and emotional effects of the disease. Exercise can improve blood circulation, muscular strength, bone density, immune function, mood enhancement, energy levels, and quality of life. Exercise can also lower the levels of hormones that stimulate prostate cancer growth, such as testosterone and insulin. Now, there is no one-size-fits-all exercise program for PC. The type, intensity, frequency, and duration are dependent on various factors, such as the stage of the disease, the type of treatment received, the presence of comorbidities (other underlying medical conditions), and the personal preference and goals of the individual. - Regular check-ups and screenings to detect prostate cancer early. Early detection = greater chances of successful treatment. - Consult with your doctor and a certified exercise specialist (Exercise Physiologist) who can assess fitness levels and design an exercise plan to suit you. - Listen to your body. Shortness of breath, dizziness, and chest pain can occur during or post-exercise. - Aim for at-least 150 minutes of moderate-intensity aerobic exercise per week (30mins/day). Walking, cycling, swimming, or jogging are just come recommendations to achieve this. Pick something you really enjoy. - Engage in supervised resistance exercises for strength building 2-3 times per week. Free weights, machines, or resistance bands are all acceptable. For more information on PC, things to know, support groups, and understanding the process if diagnosed Visit the Prostate Cancer Foundation of Australia website (link below). For a tailored exercise plan, book in with our [Exercise Physiologist Nathan.](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Reference: (1) **Categories:** Sports Medicine & Nutrition --- ### [Women’s Health Physio for the Pelvic Floor ~ Townsville](https://www.thephysiomovement.com.au/womens-health-physio-for-the-pelvic-floor-townsville/) **Published:** August 30, 2023 **Author:** Belinda Brown **Content:** ![Happy Lady Waiting for Physio Appointment](https://tpmwoopi.com.au/wp-content/uploads/Womens_health_pelvic_floor-683x1024.jpg "– Tpm") # Women’s Health Physio for the Pelvic Floor The pelvic floor is a group of muscles at the base of your pelvis that form a sling to support the internal pelvic organs. Pelvic floor muscles are located between the tailbone and the pubic bone. They play an important role in regulating continence. With age, and especially post-natally, pelvic floor muscles weaken and can cause issues with incontinence and sexual function, thus affecting the overall quality of life. Continence and **Women’s Health Physiotherapy Townsville** is focused on the treatment of pelvic floor-related disorders like incontinence and prolapse by restoring muscle function to the pelvic floor. Although we can’t see the pelvic floor, we can exercise it and strengthen it just as you would a muscle in your arm or leg. It is normal to feel some pain, weakness, and discomfort in your pelvic area after childbirth. Faster recovery depends on pelvic floor muscle activation. Osteoporosis is a common risk factor for [incontinence as women](https://www.thephysiomovement.com.au/insight-incontinence-womens-health-physiotherapy/) approach the later years and menopause. Physio for women’s health during menopause includes a set of exercises and treatments to increase bone density, improve insomnia, balance out hormone levels, and control weight gain. ### Why does the Pelvic Floor weaken? There are many reasons why your muscles become weak. Here are some of the reasons why women may suffer from it: - **Pregnancy** places a lot of stress on your pelvic floor. It can become weak and stretched from as early as 12 weeks into your pregnancy. The growing weight of the baby puts pressure on the muscles. Keeping them fit before you give birth with women’s health physiotherapy can pre-empt post-natal pelvic floor issues. - **Constipation**, which is common in pregnant women, puts even more stress on pelvic floor muscles. This may occur when the body produces inadequate levels of progesterone and certain medications prescribed during pregnancy. It may also be related to decreased colonic movement as the body focuses on foetal growth decreasing subconscious nervous activities in other organs. - **Vaginal delivery** of your baby can stretch your pelvic floor muscles, which don’t automatically snap back into place afterwards. An episiotomy (surgical cut made to help get the baby out) can also weaken it. Nerve damage can also negatively impact the health of the pelvic floor. - **Being overweight**. Excess weight doesn’t need to be pregnancy related. Carrying a lot of excess weight puts strain on the pelvic floor and causes urinary, bowel, and sexual dysfunction. - **Persistent heavy lifting**. Constant exercising with heavy weights and vigorous exercise with heavy jumping can overload the pelvic muscles and cause weakening. - **Menopause**. Menopause can further weaken the pelvic floor muscles and even lead to a prolapse of your pelvic organs. All muscles in the body lose strength during menopause. Visceral pelvic organs (bladder, uterus, urethra, vagina, small bowel, and rectum) may drop out of place due to decreased control of muscular supports. Pelvic floor rehabilitation can help with restoring the health and tonus of the pelvic floor area. #### Women’s Health Physio Treatments Pelvic floor rehabilitation may include: - Assessment of your [pelvic floor](https://australian.physio/membership/national-groups/womens-mens-and-pelvic-health) - Specially designed strengthening program - Isolation of pelvic floor muscles - Release of muscle tension in your pelvic floor muscles - Behavioural changes Women’s health physiotherapy is not limited to pelvic floor strengthening. You can also seek treatment from a women’s health physiotherapist for mastitis, post cancer rehabilitation for the female body and specific female related conditions affecting the overall health and wellbeing of a female. Learn more within our[ blog](https://www.thephysiomovement.com.au/blog/) section or [contact us](https://www.thephysiomovement.com.au/contact-us/) here to schedule a Women’s Health appointment. **Categories:** Sports Medicine & Nutrition --- ### [The Best Chiropractor in Townsville | TPM CHIROPRACTIC](https://www.thephysiomovement.com.au/4-tips-to-find-the-best-chiropractor-in-townsville/) **Published:** July 8, 2022 **Author:** adminva **Content:** ![Headache Assessment and Neck Stretch](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-17-300x300.png "Headache_clinic – Tpm") ## How to find the best Chiropractor in Townsville? You may have been referred to see a **Townsville Chiropractor** but unsure where to begin or what you should be looking for in a professional Chiropractor or Chiropractic clinic to assist with your health. TPM Chiropractic care Townsville have put together **4 tips to consider when looking for a [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)** and also answers many of our FAQ’s or commonly asked questions. Below are our tips on how you can find the best chiropractor in Townsville– and if you’re in Townsville City, why not stop in and visit our CBD clinic to find out more. **4 Tips to find the best Chiropractor for you and your family in Townsville:** ### 1) Ask for Chiropractic recommendations locally #### **Q: How do I find the right chiropractor for me and my family?** **A:** An easy and effective way to find a Chiropractor locally is to ask your family, friends, work colleagues or gym buddies for a personal recommendation on who their Chiropractor is and why. If you are new to the area or looking for a professional recommendation, a General Practitioner (G.P) or health practitioner is a trustworthy and professional option. With [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) you may need to exercise some caution, as one person’s idea of their best chiropractor may be somewhat different to what you are looking for. Our Chiropractors at TPM have longer appointments and incorporate soft tissue and movement rehabilitation as a part of their treatment. While personal recommendations may be valuable in some cases, it is important that you also consider looking for a chiropractor that may be better able to meet your specific needs. ### 2) What conditions do Chiropractors treat? There are many reasons why people would visit a **chiropractor near** you. At the same time however, there are many people who are unaware of the broad range of issues chiropractors can help you with, and have therefore never taken the time to treat their bodies to the care they need. Our Chiropractic care can treat a myriad of health conditions for our local Townsville patients, including: Some common conditions that chiropractors may be able to help you with include: - **[Back pain](http://www.thephysiomovement.com.au/conditions/lumbar-spine/ "back pain")** - **[Neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/ "neck pain")** - [**Hip pain**](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [**Joint pain**](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/) - **[Headaches and migraine pains](http://www.thephysiomovement.com.au/services/headache-pain-relief-townsville/ "headache migraine treatment")** - **[Sporting injuries](http://www.thephysiomovement.com.au/conditions/sports-injuries/ "Sports injury")** - **[Sciatica and nerve pain](http://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/ "Sciatica nerve pain")** - **[Poor posture](http://www.thephysiomovement.com.au/2-ways-a-chiropractor-can-assist-with-chronic-back-pain/ "posture")** - **[Vertigo](http://www.thephysiomovement.com.au/do-you-know-what-a-chiropractor-treats/ "posture")** - **[Pregnancy Pain](http://www.thephysiomovement.com.au/pregnancy-and-sciatica-pain/)** ### 3) What questions should I ask a Chiropractor before my first appointment? For someone who is new to Townsville Chiropractic care, an important consideration is how comfortable you are going to feel with the chiropractor, and if you will have an overall positive clinical experience. **Q: What are some common questions to ask a new Chiropractor?** - How much is my Initial Chiropractic appointment? - What does my Initial Chiropractic appointment involve? - Do you have male and female chiropractors available? - What is your recommend plan for me? - How many years have you been in practice? ### 4) Review Chiropractic websites You should review a potential chiropractor’s website to get a feel for the business and environment and to see how much information they provide. We have identified some key points to look for when reviewing a Chiropractic website. - Easy to identify [contact](https://www.thephysiomovement.com.au/contact-us/) details and business credentials (names, address, phone number, contact forms) - [Staff and team](http://www.thephysiomovement.com.au/about/the-team/) page, showing the chiropractor/s profile and biography - Qualifications and any relevant accreditations - Years in practice - The types of conditions they commonly treat - Active [business social](https://www.instagram.com/the_physio_movement/) media accounts ![Neck Manipulation](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-16-300x300.png "Untitled Design (16) – Tpm") ### ### TPM answers to Best Chiropractor in Townsville We like to make things easier for you at The Physio Movement, and have put together our own answers to **The Best Chiropractor Townsville** for you, as they related to our service. - **How much is your first visit?** Our Initial chiropractic pricing is $120 and $75 standard follow up appointment. - **What do your first few visits involve?** At The Physio Movement Chiropractic Care, you will receive a thorough chiropractic examination and treatment, looking at your health history and addressing your current symptoms and concerns. Our professional Chiropractors are highly trained to find the root cause of your pain or symptoms, which can sometimes be indicative of underlying health issues that need to be addressed. We will provide you with our best recommendations for care and let you know if we can help, or not. - **What Chiropractic qualifications do you have?** Our Australian chiropractor is a [Macquarie University](https://www.mq.edu.au/study/find-a-course/medicine-and-health/chiropractic) trained primary healthcare practitioner who has studied for five years. He is also a [government registered](https://www.ahpra.gov.au/Registration.aspx) and [government regulated](https://www.chiro.org.au/patients/find-a-chiropractor/) health professional. Our Chiropractor continually completes updated courses for further Professional Development. You can view our teams’ qualifications, focus areas and interests [here](http://www.thephysiomovement.com.au/about/the-team/ "team"). - **How many years have you been in practice?** [The Physio Movement](http://www.thephysiomovement.com.au/) was officially opened in 2014, but our therapists have been treating prior to this date. In this time, we have assisted thousands of people, right across Townsville to address and overcome their health challenges. ### [BOOK A CHIROPRACTOR TOWNSVILLE](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Health Fund Extras](https://www.thephysiomovement.com.au/health-fund-extras/) **Published:** July 16, 2023 **Author:** The Physio Movement **Content:** ## Health Fund Extras – Townsville ## If you Don’t use it, you Lose it If you are like us at [TPM](http://www.thephysiomovement.com.au/), busy people, then I’m sure the year has flown by for you too quickly – where did the time go? Whilst we gear up for Christmas there is also another thing we could be saying goodbye to as the year ends – our Private Health Insurance benefits for the year! ![Health Fund Extras](http://www.thephysiomovement.com.au/wp-content/uploads/health-fund-extras.jpeg "Health-fund-extras – Tpm") **What are you NOT using that you have already paid for?** Most people will pay $100+ per person monthly to be covered for Private Health Insurance. If you’ve paid $1200+ a year doesn’t it makes sense to get value by utilising the benefits of your cover? At TPM we accept Private Health Insurance for **[Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractic,](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) [Training + Fitness (Exercise Physiology)](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Running analysis,](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) Bike Fitting, Sporting performance training, [Clinical Mat Movement (Pilates)](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/)** **How does your yearly benefits work?** All [health funds are different, but generally, funds](https://www.thephysiomovement.com.au/health-fund-extras/) will recharge at the end of the year\*. Recharge means, it **DOES NOT roll over,** and you are paying for services not used. For example, if your Chiropractic and Physiotherapy limit is $500 and you don’t use any one year, you still only have $500 next year, it does roll over to give you $1000. **At TPM we believe Prevention is better than a cure** Today, we ask you to slow down, spare a few moments and make health a priority to begin the new year injury and pain free! If there is a niggling concern that has been bothering you, why not have it assessed, use your coverage and not wait until it becomes painful and time costly. **Why?** We forget that we’ve had our bodies our entire lives and they never get a day off! By the age of 40 that’s 14600 days of living, so of course, we need to be maintained regularly. If you purchased a brand new car and drove it 100,000 km without a service, would you expect to have a problem? And once you had a problem, would you expect it to be a quick, cheap fix? #### **The more you maintain, the less treatment you need, and the less you pay.** **Don’t forget about the kids too!** We are in our last few weeks of school for the YEAR! It’s a great opportunity to use your health fund to have your Children’s health checked; sporting aches and pains assessed, or even create a fitness program for the holidays, or enhance sporting performance for next year. [**Act Now**](http://www.thephysiomovement.com.au/book-now/) Take 30-45 minutes out of your busy calendars in the next week to do what you’ve been putting off all year. ### [Book Now](http://www.thephysiomovement.com.au/book-now/) ![Health-fund-extras](http://www.thephysiomovement.com.au/wp-content/uploads/health-fund-extras-300x300.jpg "Health-fund-extras – Tpm") \*All [health funds](https://www.privatehealth.gov.au/) differ, please check with your own provider when your rollover date is. **Categories:** Sports Medicine & Nutrition --- ### [Townsville Podiatry | Footwear Advice | The Physio Movement](https://www.thephysiomovement.com.au/townsville-podiatry-footwear-advice/) **Published:** August 23, 2017 **Author:** The Physio Movement **Content:** ## Townsville Podiatry Footwear Advice ![](https://www.podiatry.asn.au/sb_cache/nswactfoothealthresources/id/18/f/Sizing_Tips_945x532%20(1).jpg "Podiatrist Townsville") ‘Our feet bear the extraordinary burden of our day to day living, they support all the weight of our body and allow us to be mobile. It’s important our feet are well supported and protected, so shoes play a vital role in this. ###### The Ideal Shoe There is no such thing as the one perfect shoe. Feet come in many shapes and sizes, and undertake a range of different activities depending on your particular lifestyle. Generally though, when you buy new shoes, its important to make sure; - They fit properly - They are supportive for the kind of activity you will be wearing them for - They do not cause damage to your feet or hurt you in anyway ###### The Importance of a Good Fit Shoe Choosing shoes that fit well is an important part of caring for your feet. Finding the right fit may mean you have to look at a few different styles to accommodate your particular foot shape. Because feet are rarely the same size it is important that you fit your shoes to your larger foot. An experienced footwear sales person can help you with this. Since most shoe manufacturers have their own size range, you should make decisions on what feels best for your feet. People who have misshapen feet from an injury or medical condition such as arthritis or diabetes, may require shoes with extra depth or width. Some people may require orthoses (inserts). Occasionally, a custom made shoe will be the most suitable. ###### Shoe Buying Tips from a Podiatrist When buying new shoes keep in mind the following; Materials: Leather is generally preferred for shoe uppers, however synthetics developed with specific beneficial properties, e.g. stretch may be preferable for some foot deformities. Synthetic or rubbers are best for the sole as they are often more durable, shock absorbent and provide better grip. Security: Shoes should be secured on the feet with laces, straps or buckles, especially walking shoes. If your feet have to work to hold your shoes in place you foot muscles may end up strained. Shape: Pointy shoes can make your toes “claw”. This may affect overall body posture. Clenched toes can also cause rubbing, leading to corns and calluses. broad toe shoes allow the toes more room and can help [prevent pressure injuries](https://www.thephysiomovement.com.au/the-4-best-calf-strengthening-exercises-to-prevent-injury/) Also check the following: - The heel of the shoe is less then 2.5cm high, high heels increase the pressure on the ball of the foot. - Your shoes have a well padded sole, a cushioned sol absorbs shock and reduces pressure on teh feet - Your shoes are made from a material that breathers, fungal infections such as tinea love a warm, moist environment, absorptive socks can help draw moisture away. Your shoes protect you from injury, your feet must be protected from your immediate environment. People with reduced sensation or circulation need to be especially careful they do not injure their feet. ###### Footwear at Work If you work in a field that increases the chance of injuring your feet then safety shoes are vital. Safety shoes and boots protect your feet, help prevent injuries and can help reduce the severity of injuries that can occur in the workplace. Some extra tips: - Your toes should not touch the end of your shoes or you may damage your nails and toes – you need a gap of about 1cm from the end of your longest toe - Shoes should be broad enough and deep enough for your foot, if you can see an outline of your foot pressing against your shoe that its probably the wrong fit - Don’t buy shoes that need breaking in, shoes should be comfortable immediately - Shop for shoes later in the day, most people’s feet tend to swell during the day and it is best to fit shoes when they are at their largest.’ [Book Now to begin eliminating Foot Pain](http://www.thephysiomovement.com.au/book-now/) ##### \*https://www.podiatry.asn.au/ **Categories:** Sports Medicine & Nutrition --- ### [Rotator Cuff Shoulder Pain: Is Exercise as effective as Surgery?](https://www.thephysiomovement.com.au/rotator-cuff-shoulder-pain-exercise-is-as-effective-as-surgery/) **Published:** June 2, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/rotator-cuff-illustration-300x188.jpg "– Tpm") Rotator cuff injuries can be debilitating, causing pain, weakness, and limited shoulder mobility. Traditionally, surgery has been the go-to treatment option. However, recent research has shed light on the effectiveness of exercise as a non-surgical approach to managing rotator cuff injuries. In this blog post, we will explore whether exercise can be as effective as surgery in treating rotator cuff injuries, and the benefits it offers. ## Understanding Rotator Cuff Injuries: The rotator cuff is a group of muscles and tendons that stabilise the shoulder joint. Injuries to the rotator cuff can occur due to trauma, repetitive overhead activities, or degeneration with age. These injuries can range from mild inflammation and tendinopathy to partial or complete tears. Traditionally, surgical intervention has been considered the primary treatment option for severe cases. ### Exercise Therapy for Rotator Cuff Injuries: Exercise therapy, also known as conservative or non-operative treatment, involves targeted [exercises and rehabilitation techniques to strengthen](https://www.thephysiomovement.com.au/the-4-best-calf-strengthening-exercises-to-prevent-injury/) the muscles and improve shoulder function. It aims to reduce pain, improve range of motion, and restore functional abilities without the need for surgery. ### Effectiveness of Exercise Therapy for Rotator Cuff Injuries Recent studies have demonstrated promising results regarding the effectiveness of exercise therapy for rotator cuff injuries. Research suggests that exercise therapy can produce comparable outcomes to surgery, especially for patients with partial-thickness tears or non-traumatic injuries. These exercises focus on strengthening the rotator cuff muscles, improving shoulder stability, and addressing any underlying muscle imbalances or postural issues. #### Benefits of Exercise Therapy: 1. Non-Invasive: Unlike surgery, exercise therapy is a non-invasive approach that eliminates the risks associated with anesthesia and surgery-related complications. 2. Cost-Effective: Exercise therapy can be a more cost-effective option compared to surgical interventions, as it avoids the expenses related to surgery, hospital stays, and post-operative care. 3. Faster Recovery: Exercise therapy typically involves a shorter recovery period compared to surgery, allowing individuals to return to their daily activities and sports sooner. 4. Reduced Risk of Re-Injury: By focusing on strengthening the surrounding muscles and improving shoulder stability, exercise therapy can help reduce the risk of re-injury in the long term. 5. Individualised Approach: Exercise therapy can be tailored to each patient’s specific needs, considering factors such as the severity of the injury, functional goals, and overall health condition. It is important to note that not all rotator cuff injuries are the same, and the treatment approach may vary based on individual circumstances. It is advisable to consult with a qualified healthcare professional, such as a [TPM physiotherapist](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) or orthopedic specialist, who can assess your condition and recommend the most suitable treatment plan. While surgery has long been considered the standard treatment for [rotator cuff injuries](https://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/symptoms-causes/syc-20350225), exercise therapy has emerged as a viable alternative, particularly for certain types of injuries. With its non-invasive nature, cost-effectiveness, and comparable outcomes, exercise therapy should be considered as a first-line treatment option. However, the decision between surgery and exercise therapy should be made in consultation with a healthcare professional based on the specific characteristics of the injury. *Remember, early intervention and a comprehensive rehabilitation program are crucial for achieving optimal outcomes and returning to a pain-free, active lifestyle.* **Categories:** Sports Medicine & Nutrition --- ### [8 things you need to know about Heel Pain | The Physio Movement](https://www.thephysiomovement.com.au/8-things-need-know-heel-pain-tpm-podiatry-townsville/) **Published:** June 11, 2021 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/foot-300x225.jpeg "– Tpm") **8 Things you need to know about Heel Pain** 1- Did you know that heel pain, or pain in the heel bone of the foot is one of the most common foot complaints seen at [TPM](http://www.thephysiomovement.com.au/) Podiatry. The prevalence of heel pain increases as we get older and is more common in women than men. The most common cause of chronic heel pain is pathology associated with the plantar fascia. This condition is referred to as [plantar fasciitis](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Plantar-Fasciitis.pdf), plantar fasciopathy or sometimes “heel spurs”. 2 – The plantar fascia is a large ligamentous structure that attaches on to the bottom of the heel bone (calcaneus) at one end and the base of the toes at the other end. It supports the arch of the foot and assists the foot to propel the body forward during walking and running. The plantar fascia can come under enormous loads during weight bearing activities, therefore, injury to the plantar fascia is often associated with increases in activity levels or standing for prolonged periods of time. 3- Initial symptoms associated with irritation of the plantar fascia include pain directly under the heel bone (feels like a stone bruise) when pressure is applied to the heel, pain when standing after prolonged periods of rest (such as first thing in the morning when getting out of bed), pain at the beginning of exercise or after finishing exercise and pain at the end of the day after standing or walking all day. 4- Treatment for an inflamed and irritated plantar fascia might include managing any inflammation, offloading the plantar fascia through a range of methods, stretching and strengthening programs for the fascia and supporting structures, orthotic (shoe inserts) therapy, shockwave therapy, cortisone injections and in some chronic cases of heel pain, surgery may be indicated. 5 – While the plantar fascia is more often than not responsible for pain in the heel, there are other causes of [heel pain](http://www.thephysiomovement.com.au/8-things-need-know-heel-pain-tpm-podiatry-townsville/) that should not be overlooked. The Achilles Tendon also attaches to the heel bone and when under tension can cause [pain at the back](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) of the heel. Achilles tendon injuries are often managed in a similar way to plantar fascia injuries and often both can exist at the same time. 6- Children aged between approximately 8 and 14 years can also complain of heel pain. In this situation it is the growth plate at the back of the heel bone that is responsible for causing pain. It can cause a lot of concern for parents as there is often significant limping associated with this condition, however this is a very common condition that effects children who participate in a lot of sport and can be well managed conservatively with appropriate Podiatry care. 7- Other causes of heel pain include irritation to the fat pad under the heel bone, nerve entrapment, bursitis, stress fracture of the heel bone and arthritis. 8 – In all cases of heel pain the most important thing you can do is to seek early treatment. Our sports focused physiotherapists are foot and lower limb health experts who assess, diagnose and treat heel pain on a daily basis. A referral is not required to see our professionals. [Book Now ](http://www.thephysiomovement.com.au/book-now/)to seek expert treatment and advice from TPM **Categories:** Sports Medicine & Nutrition --- ### [A Beginners guide to Chiropractic ~ Townsville Chiropractic](https://www.thephysiomovement.com.au/beginners-guide-to-chiropractic/) **Published:** May 18, 2020 **Author:** The Physio Movement **Content:** ## The Beginner’s Guide to Chiropractic: Exploring the Benefits and Basics Welcome to our beginner’s guide to chiropractic! If you’ve ever wondered about the field of chiropractic care, its benefits, and how it can improve your overall well-being, you’ve come to the right place. In this blog post, we’ll take you through the basics of chiropractic, providing you with a comprehensive understanding of this alternative healthcare approach. Whether you’re considering seeking chiropractic treatment or simply want to learn more, let’s dive in! 1. ## What is Chiropractic Care? Chiropractic care is a non-invasive, drug-free approach to healthcare that focuses on the diagnosis, treatment, and prevention of musculoskeletal disorders. It primarily targets the spine and nervous system, recognising the intricate connection between the two. Chiropractors use manual adjustments and other techniques to align the body and promote natural healing. 2. ## Understanding the Benefits of Chiropractic Chiropractic care offers a wide range of benefits that extend beyond treating [back and neck pain](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/). Chiropractic care offers potential advantages, including pain relief, improved posture, enhanced sports performance, increased energy levels, and better overall health. Understanding these benefits will help you see the value of chiropractic care for your well-being. 3. ## The Role of Chiropractors Chiropractors are highly trained healthcare professionals who specialise in diagnosing and treating neuromuscular disorders. They undergo extensive education and clinical training to develop their expertise in spinal manipulation and other chiropractic techniques. 4. ## Common Conditions Treated by Chiropractic Care Chiropractic care has been proven effective in treating various conditions, both acute and chronic. Chiropractors can address - back pain - neck pain - headaches - sciatica, and - sports injuries. Understanding how chiropractic can help with these ailments will give you insight into its broad application. 5. ## Safety and Effectiveness of Chiropractic Care As with any healthcare approach, safety and effectiveness are crucial considerations at TPM. Chiropractors undergo rigorous training and education to obtain their professional degree. They complete a minimum of four years of chiropractic college after completing undergraduate studies. During their training, they acquire in-depth knowledge of the musculoskeletal system, nervous system, and various chiropractic techniques. This extensive education ensures that chiropractors have a strong foundation to provide safe and effective care. Chiropractic care is a non-invasive and drug-free healthcare approach. Chiropractors primarily use manual techniques, such as spinal adjustments and manipulations, to address misalignments and imbalances in the body. This gentle, hands-on approach reduces the risks associated with invasive procedures or pharmaceutical interventions. Chiropractic care is a holistic and natural approach to healthcare that can provide numerous benefits, especially for those experiencing musculoskeletal issues. By exploring the basics of chiropractic, understanding its benefits, and familiarising yourself with the treatment process, you’ll be well-equipped to make informed decisions about your health and potentially explore chiropractic care as a viable option. Remember, if you’re considering chiropractic treatment, it’s essential to consult with a [qualified chiropractor](https://www.rmit.edu.au/healthclinic/chiropractic-clinic) who can evaluate your unique situation and develop a tailored treatment plan. [Learn More about TPM Chiropractic here ](https://www.thephysiomovement.com.au/) **Categories:** Sports Medicine & Nutrition --- ### [Benefits of Massage](https://www.thephysiomovement.com.au/benefits-of-remedial-massage/) **Published:** November 28, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Benefits-of-Massage-Townsville-683x1024.jpeg "– Tpm")## Benefits of Massage Pain or restricted movement can drastically reduce our quality of life. Old injuries, accidents, repetitive movements and tension from everyday stresses can readily take up residence in our bodies. Massage can help. Massage can [relieve pain](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/), restore range of movement and help heal certain conditions. By relieving stress it can energise us and renew our vigour. ## **Top 5 Benefits of Massage** 1. More Flexibility and Mobility 2. Reduce Pain 3. Relaxes Muscles 4. Eases Delayed Onset Muscle soreness 5. Manages Anxiety and Stress ### Flexibility and Mobility Intense training can tighten and toughen the muscles, preventing them from stretching correctly; soft tissue massage at The Physio Movement, will improve muscular mobility and can correct imbalances, as well as releasing tensions from around the muscles. ### Reduce Pain Massage helps to relieve pain by removing the pressure build-up suffered from congestion and metabolic irritants. Sports massage can help to relieve pain, and will also assist further by the release of endorphins. ### Relaxes Muscles The most common reason people [call to book a massage](http://www.thephysiomovement.com.au/book-now/) is to relax and to relieve tight muscles. The motions and pressures used in massage are fantastic for working out tight points and leaving the body feeling more flowing and loose. Deeper massage techniques and trigger pointing are great for relieving knots and tighter points which you can feel build up, most commonly in your back, neck and shoulders. This allows the muscles to function more freely, giving you more range of movement and general release and flow. ### Eases ‘DOMS’ Delayed Onset Muscle Soreness also referred to as ‘DOMS’, is the muscular discomfort experienced a day or two after a tough training session. The techniques used by qualified sports massage therapists will encourage blood and lymph flow throughout the body, which can help prevent muscle fatigue and encourage better oxygenation. ### Manages Anxiety and Stress Anxiety and depression have rightly been brought to the forefront of health in recent years as we gain more understanding of both conditions. Each situation is unique and different levels of anxiety and depression can affect people in different way. Massage is a great way of grounding a client and offering some calm and understanding into somebody’s life. The touch and flowing motions of a massage therapist has been shown to have a calming effect on the client, and a big calming reaction on someone who has a busy and anxious mind. This coupled with a nice atmosphere and an understanding therapist can go a long way for someone to receive a bit of love and calm amongst what can be a difficult time. ### ### Massage Health benefits and private health funds Depending on your cover and the fund, you may be eligible to claim benefits for massage therapy through our [HICAPS](https://www.hicaps.com.au/) facility at the time of your appointment. Funds will only pay benefits for treatments that incorporate remedial massage therapy, provided by massage therapists with relevant qualifications and an approved provider number. Schedule your massage with [The Physio Movement](http://www.thephysiomovement.com.au/) Today by calling 1300 876 348 or [Booking Online](http://www.thephysiomovement.com.au/book-now/) anytime. **Categories:** Sports Medicine & Nutrition --- ### [5 benefits of a Chiropractic adjustment | TPM Chiropractic](https://www.thephysiomovement.com.au/5-benefits-of-chiropractic-adjustment-tpm-chiropractic/) **Published:** October 13, 2017 **Author:** The Physio Movement **Content:** ## **TPM Chiropractic – Top 5 benefits of a Chiropractic adjustment.** ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/TPM-Chiropractic-225x300.jpg "– Tpm")Chiropractic adjustments with TPM Chiropractic There are endless reasons why clients decide to seek TPM [Chiropractic Care ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)in Townsville. You may be treated and adjusted for **[headaches](http://www.thephysiomovement.com.au/conditions/headaches/), [low back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/), range of motion**, or anything in between. There are numerous ways that **spinal adjustments** can help your overall daily health and fitness goals. Taking care of your spine means taking care of your entire nervous system, and when we take care of our nervous system, our entire body benefits. At [TPM](http://www.thephysiomovement.com.au/) we find that the average person is unaware of the great benefits that a TPM Chiropractic adjustment can deliver. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/TPM-Chiropractor-Townsville-1-300x122.jpg "– Tpm") ## **5 benefits of a Chiropractic Adjustment that could help improve your life:** - ### **Boost Your Immune System** When you get adjusted at TPM, our chiropractors are removing subluxations that are preventing your nervous system from functioning correctly. Keeping your nervous system working correctly keeps your immune system functioning properly, meaning your immune system will start working better and you will start recovering from illnesses faster, hence, improving your overall health. - ### **Improve Posture** Over time, regular chiropractic adjustments can help align tilts and curves in your spine which can help [improve your posture](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/). This can be particularly beneficial when it comes to the curve in your neck. Many people develop neck issues younger than ever, due to their constant position sitting in front of a computer screen or hunched over a phone. With regularly TPM Chiropractic adjustments, you can improve this posture and stand taller and stronger. - ### **Improve your Mood** When your body is adjusted. you are balancing your entire system, including your body’s chemistry. This means that those who are suffering from certain chemical imbalances often benefit from chiropractic care. People dealing with depression and even ADHD can see an improvement in their mood and behaviour with regular Chiropractic care. - ### **Improved Nervous System** When your nervous system is out of line, with your entire muscular and skeletal systems not in its proper position, chances are your entire body will feel out of line. Once you have been balanced with an adjustment your body will feel less tense and a message of relaxation will also go to the brain, you will find you are much more equipped to manage your daily life stressors. - ### **Improve Your Sleep** Most of our sleep problems are related to pain, stress and body aches. Making these a priority and taking care of our health with regular [TPM Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) can help you improve your sleep quality and get the rest you need every night. **Chiropractic adjustment helps you live a happy, healthy, well-adjusted life that you deserve** [**Book Now online with on of our expert TPM Chiropractors** ](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Pregnancy and Sciatica Pain](https://www.thephysiomovement.com.au/pregnancy-and-sciatica-pain/) **Published:** June 5, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/pain-300x168.jpeg "– Tpm") **Pregnancy and Sciatica Pain** You will hear pregnant mums mention sciatica during pregnancy- but what is this? Sciatica describes pain felt along the sciatic nerve, which runs from your lower back through the buttock, hamstrings and into the lower leg. The sciatic nerve is the longest nerve in the body, originating from include L4, L5 and S1. Sciatica causes [pain that usually begins in the lower back](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) and spreads through the buttock, leg, calf and, occasionally, the foot. The pain can vary between dull, aching, or burning sensations and sharp, shooting pains. Depending on the degree and cause of the sciatica, it can also cause tingling, pins and needles, numbness or muscles weakness in the affected leg. One or more of the following sensations may occur because of sciatica: - Pain in the rear of the leg that is worse when sitting - Burning or tingling down the back of the leg - Weakness, numbness or difficulty moving the leg or foot - A constant pain on one side of the rear calf - A shooting pain that makes it difficult to stand Whilst there are many causes different potential causes of lower back pain and sciatica (bulging or rarely herniated discs, spine degeneration, facet joint injuries, piriformis syndrome, spinal stenosis, spondoylolistesis, sacroiliac dysfunction) pregnancy can become a common cause. Low back pain and sciatica is commonly experienced during pregnancy (particularly the 2nd half) and is often poorly managed. Pregnancy lower back pain and sciatica typically happens where the pelvis meets the spine, at the sacroiliac joint (SIJ or the L5/S1). **The main reasons why pregnancy can cause sciatica are as followed:** **Weight gain-** during a healthy pregnancy, women will typically gain between 11-16 kilograms. The spine has to support this new weight, which can be a source of pain on its own, but If you already have a degenerative back this can make your pain worse by increasing the pressure and creating inflammation. Furthermore, increased weight through discs and facet joints can decrease the joint space and potentially compress the nerve roots of the sciatic nerve where they exit the spinal column. In the final trimester of pregnancy, the weight of the growing baby and uterus can also put direct pressure on the blood vessels and sciatic nerve in the low back and pelvis, which can cause sciatica. Pregnancy related **Postural changes** are a huge contributor to sciatica. Although it may be comfortable standing in a ‘sway back’ posture for too long is not good for your back. Due to the weight, your centre of gravity is shifted forwards, requiring you to lean back to try to compensate. In addition to weakened (or sometimes separated) abdominal muscles, you get increased extension (lordosis) through the [lumbar spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/) and anterior pelvic tilt. This can compress facet joints and become a source of pain, as well as compress the nerve roots which irritate the sciatic nerve as demonstrated below. **Hormonal changes** during pregnancy can also cause concerns with [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/). Relaxin, a hormone created by the body allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. This same hormone can cause ligaments that support the spine to loosen, leading to instability and pain. This hormone generally takes 3-5 months after child birth to stop being released. Also, stress can cause muscle tension in the back, which may be felt as muscle spasms or pain can exacerbate your sciatica. You may find that you experience an increase in back pain during stressful periods of your pregnancy. **Sciatica** is a clinical diagnosis based upon your symptom description, the behaviour of your pain and through physical examination. While the diagnosis of sciatica is reasonably simple, the primary cause of may require further investigations to eliminate or confirm its origin. The safest investigation for this while pregnant is MRI and can determine how significant the sciatic nerve has been compressed if this is occurring. Most of the time however, a scan is not necessary and can have a negative effect as it can increase worry and stress. At The Physio Movement our clinicians will examine you gently whilst paying particular attention to your spine and legs. Depending on the cause of your sciatica found by your physiotherapist or chiropractor, there are treatment options available that can have great results for your pain. In early or acute stages, the focus will be on managing and reducing your pain and inflammation (if present). This can be done through pregnancy specific spinal mobilisations, manipulations ([chiro](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)), [massage](http://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/), bracing, taping, activity modification, education and specific exercises to address the causes. Once this initial stage is complete, the next phase will focus on restoring normal flexibility, posture and strength. After this the focus will be restoring full function and dynamic control and then preventing a recurrence if possible. But if you are dealing with pregnancy related pains, please contact us at [The Physio Movement](http://www.thephysiomovement.com.au/) to see one of our specialised women’s health expert, or [book online Today.](http://www.thephysiomovement.com.au/book-now/) ###### **References :** Sehmbi, H., D’Souza, R., & Bhatia, A. (2017). Low back pain in pregnancy: Investigations, management, and role of neuraxial analgesia and anaesthesia: a systematic review. Doi: 10.1159/000471764 **Categories:** Sports Medicine & Nutrition --- ### [Cortisone injection- Is it right for you](https://www.thephysiomovement.com.au/cortison-injection-is-it-right-for-you/) **Published:** May 25, 2017 **Author:** The Physio Movement **Content:** ![Cortisone Injection Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/cortisone-injection-s1-facts-300x300.jpg "Cortisone Injection Townsville – Tpm") ## Corticosteroid (cortisone) injection of joints and soft tissue facts - Corticosteroids are powerful anti-inflammatory medications. - Cortisone injections can offer fast-acting relief of inflamed muscles, joints, tendons, and bursa. - Complications are rare but may include infection and bleeding. - When administered by an expert, cortisone injections offer significant pain relief from inflammation with only minimal discomfort. ## What are corticosteroids? Corticosteroids are a class of medications that are related to cortisone, a steroid. Medications of this class powerfully reduce inflammation. They are used to reduce the inflammation caused by a variety of diseases. Cortisone is one type of corticosteroid. For the purpose of this review, “cortisone” is used interchangeably with “corticosteroid.” Corticosteroids can be taken by mouth, inhaled, applied to the skin, given intravenously (into a vein), or injected into the tissues of the body. Examples of corticosteroids include prednisone and prednisolone (given by mouth), methylprednisolone sodium succinate injection (Solu-Medrol) (given intravenously), as well as triamcinolone (Kenalog), betamethasone (Celestone), methylprednisolone (Depo-Medrol), and others (given by injection into body tissues). This article describes the role of cortisone injections into the soft tissues and joints > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [Lateral knee pain during running](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) > > [Painful sex after birth](http://www.thephysiomovement.com.au/painful-sex-after-birth/) ## What types of doctors administer cortisone injections? Many different health-care professionals administer cortisone injections. The specialty administering the cortisone depends on the condition being treated. For example, a primary-care doctor or nurse practitioner may administer a systemic cortisone injection in the gluteus muscle to treat an allergic reaction. Orthopedic surgeons commonly give cortisone injections into a joint, such as a cortisone injection into the knee to treat knee [osteoarthritis](http://www.medicinenet.com/osteoarthritis_overview_pictures_slideshow/article.htm "Educational Slideshow"). Dermatologists treat some skin conditions with special preparations of cortisone (to minimize the risk of changing the appearance of the skin after the injection). Rheumatologists administer cortisone injections into joints to treat joint inflammation caused by rheumatoid arthritis or other forms of arthritis. ## Is a cortisone injection a pain reliever or temporary remedy? Corticosteroids are not pain relievers. They reduce inflammation. When corticosteroids relieve pain, it is because they have reduced inflammation that would be causing pain. While the inflammation for which corticosteroids are given can recur, corticosteroid injections can provide months to years of relief when used properly. These injections also can cure diseases (permanently resolve them) when the problem is tissue inflammation localized to a small area, such as bursitis and tendinitis. They can also cure certain forms of skin inflammation. ## **What conditions are cortisone injections used for?** Cortisone injections can be used to treat the inflammation of small areas of the body (local injections), or they can be used to treat inflammation that is widespread throughout the body (systemic injections). Examples of conditions for which local cortisone injections are used include inflammation of a bursa (bursitis of the hip, knee, elbow, or shoulder), a tendon (tendinitis such as [tennis elbow](http://www.medicinenet.com/tennis_elbow_lateral_epicondylitis/article.htm)), and a joint ([arthritis](http://www.medicinenet.com/arthritis/article.htm)). Knee [osteoarthritis](http://www.medicinenet.com/osteoarthritis/article.htm), [hip bursitis](http://www.medicinenet.com/hip_bursitis/article.htm), painful foot conditions such as [plantar fasciitis](http://www.medicinenet.com/plantar_fasciitis/article.htm), [rotator cuff](http://www.medicinenet.com/rotator_cuff/article.htm) tendinitis, [frozen shoulder](http://www.medicinenet.com/frozen_shoulder/article.htm), and many other conditions may be treated with cortisone injections. Certain skin disorders, such as [alopecia](http://www.medicinenet.com/hair_loss_pictures_slideshow/article.htm "Educational Slideshow") (a specific type of [hair loss](http://www.medicinenet.com/hair_loss/article.htm)), can be treated with cortisone injections. Corticosteroid injections given in the shoulder may cure localized soft-tissue inflammation in the shoulder, such as bursitis or tendinitis. Cortisone injections of the shoulder may be used in conjunction with physical therapy to treat [rotator cuff](http://www.medicinenet.com/rotator_cuff_injury_pictures_slideshow/article.htm "Educational Slideshow") syndrome and [impingement syndrome](http://www.medicinenet.com/impingement_syndrome/article.htm). Injections of cortisone and an anesthetic such as [lidocaine](http://www.medicinenet.com/lidocaine_patch-topical/article.htm) are sometimes used to confirm a diagnosis. For example, if [pain in the buttock and groin improves](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) after a cortisone injection in the hip, the pain is caused by hip arthritis rather than arthritis in the low back. Epidural injections in the lumbar spine (lumbar epidural) are cortisone injections inserted into a specific location in the spinal canal of the low back by a specialist under X-ray guidance (fluoroscopy). These injections may help relieve back pain and [sciatica](http://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/). Epidural injections can also be given in other areas of the spinal canal to relieve upper back and [neck pain](http://www.medicinenet.com/neck_pain/article.htm). Systemic corticosteroid injections are used for more widespread conditions affecting many joints or the skin, such as [allergic](http://www.medicinenet.com/allergy/article.htm) reactions, [asthma](http://www.medicinenet.com/asthma_overview/article.htm), and [rheumatoid arthritis](http://www.medicinenet.com/rheumatoid_arthritis/article.htm). These injections are usually given intramuscularly, into a large muscle group such as the gluteus muscles in the buttocks, or into the deltoid muscle in the shoulder. The corticosteroid is then absorbed into the blood and travels through the bloodstream to treat the inflammation. Systemic corticosteroids can also be administered intravenously to treat more severe widespread inflammation. ## What are the advantages of cortisone injections? When a joint is swollen, joint fluid may be removed before cortisone is injected. If fluid is removed, it can be analyzed with laboratory testing to determine what caused the joint to swell. This is a big advantage as it is a powerful and accurate diagnostic test. A distinct benefit of a corticosteroid injection is that the relief of localized inflammation in a particular body area is more rapid and powerful than with traditional anti-inflammatory medications given by mouth, such as [aspirin](http://www.medicinenet.com/acetylsalicylic_acid/article.htm). A single injection also can avoid certain side effects that can accompany many oral anti-inflammatory medications, notably irritation of the stomach. Cortisone injections can be administered easily in the doctor’s office. Other advantages include the rapid onset of the medication’s action, dependability, high success rate, and minimal side effects ## What are the disadvantages and side effects of cortisone injections? Disadvantages of cortisone injections are the necessity of piercing the skin with a needle as well as potential short- and long-term side effects. It should be emphasized that though each of these side effects is possible, they usually do not occur. Short-term cortisone injections complications are uncommon but include - shrinkage (atrophy) and lightening of the color (depigmentation) of the skin at the injection site, introduction of bacterial infection into the body (such as a joint infection), local bleeding from broken blood vessels in the skin or muscle, - soreness at the injection site, - aggravation of inflammation in the area injected because of reactions to the corticosteroid medication (post-injection flare). Increased pain after the injection is typically due to a post-injection flare because true [allergies](http://www.medicinenet.com/allergy/article.htm) to cortisone are very rare. Tendons can be weakened by corticosteroid injections administered in or near tendons. Tendon ruptures as a result have been reported. Facial flushing may occur in up to 40% of cases but lasts only briefly. [Sweating](http://www.medicinenet.com/hyperhidrosis_sweating_pictures_slideshow/article.htm "Educational Slideshow"), [dizziness](http://www.medicinenet.com/dizziness_dizzy/article.htm), and [insomnia](http://www.medicinenet.com/insomnia/article.htm) are uncommon side effects. Nerve damage is a very uncommon side effect. In people who have [diabetes](http://www.medicinenet.com/diabetes_mellitus/article.htm), cortisone injections can elevate the blood [sugar](http://www.medicinenet.com/sugar_addiction_pictures_slideshow/article.htm) level. In patients with underlying infections, cortisone injections can suppress somewhat the body’s ability to fight the infection and possibly worsen the infection or may mask the infection by suppressing the symptoms and signs of inflammation. Generally, cortisone injections are used with caution in people with [diabetes](http://www.medicinenet.com/type_2_diabetes_pictures_slideshow/article.htm "Educational Slideshow") and avoided in people with active infections. Cortisone injections are also used cautiously in people with a [bleeding disorder](http://www.medicinenet.com/hemophilia/article.htm). Long-term complications of corticosteroid injections depend on the dose and frequency of the injections. With higher doses and frequent administration, which increases total systemic exposure to the corticosteroid, potential side effects include - thinning of the skin, - [easy bruising](http://www.medicinenet.com/bruises/article.htm), [weight gain](http://www.medicinenet.com/weight_gain/symptoms.htm), - puffiness of the face, - [acne](http://www.medicinenet.com/acne/article.htm) (steroid [acne](http://www.medicinenet.com/acne_visual_dictionary_pictures_slideshow/article.htm "Educational Slideshow")), - elevation of [blood pressure](http://www.medicinenet.com/image-collection/blood_pressure_picture/picture.htm "Medical Image"), - [cataract](http://www.medicinenet.com/cataracts_pictures_slideshow/article.htm "Educational Slideshow") formation, - thinning of the bones ([osteoporosis](http://www.medicinenet.com/osteoporosis/article.htm)), - a rare but serious type of damage to the bones of the large joints ([avascular necrosis](http://www.medicinenet.com/aseptic_necrosis/article.htm) or [osteonecrosis](http://www.medicinenet.com/aseptic_necrosis/article.htm)). [BOOK AN INITIAL PHYSIOTHERAPY APPOINTMENT TO DETERMINE WHAT OPTION IS BEST FOR YOU](http://www.thephysiomovement.com.au/book-now/) ## Are there special **side effects** that can occur with cortisone joint injections? Cortisone injections into a joint may have side effects in addition to those described above. Unique side effects of joint injections involve injury to the joint tissues, particularly with repeated injections. These injuries include thinning of the joint cartilage, weakening of the ligaments of the joint, increased inflammation in the joint (arthritis) due to a reaction to a corticosteroid that has crystallized, and introduction of infection into the joint. ## Are there special advantages in using cortisone injections for joint inflammation (arthritis)? Cortisone injections into a joint can be beneficial in rapidly reducing [joint pain](http://www.medicinenet.com/joint_pain/symptoms.htm) while restoring function to a body part immobilized by inflammation, such as an arthritic knee or elbow. This might be particularly important in certain circumstances, such as the gainful employment of a family breadwinner or someone who lives alone. Despite potential and infrequently reported adverse reactions as described above, it is generally felt that low, intermittent doses of corticosteroids pose little risk of significant side effects. Cortisone injections into a joint also can decrease the inflammation in diseased joints throughout the body when the corticosteroids are absorbed from the joint into the circulation ## How are cortisone injections of soft tissues given? The medical professional administering the injection draws up the corticosteroid into a syringe. A local anesthetic (such as lidocaine) may simultaneously be drawn into the syringe. Next, the area to be injected is selected. Typically, the skin over the area to be injected is sterilized with a liquid solution, either alcohol or Betadine. Sometimes, the area is topically anesthetized by rapid cooling using a spray such as ethyl chloride. The needle of the syringe then is inserted into the tissue to be injected and the solution is ejected from the syringe into the area of inflammation. The needle then is withdrawn, and a sterile bandage is applied to the injection site. ## How are cortisone injections into a joint given? The method of administering a cortisone injection into a joint is similar to that of soft-tissue injections. Betadine, however, is more commonly used for sterilization of the skin over the joint. This is an important precaution to prevent introducing infection into the joint. Furthermore, if there is an excessive amount of fluid within the joint, it often is removed first with a separate syringe and needle prior to injection of the cortisone. Removal of this joint fluid allows the doctor to examine the fluid and submit a sample to the laboratory for diagnosis. Removal also rapidly relieves pain by reducing the pressure of the fluid within the joint. Finally, removal of fluid may allow the joint to heal more quickly. After a health care professional removes the fluid, he or she injects the cortisone medication into the joint, sometimes along with an anesthetic such as lidocaine or [bupivacaine](http://www.medicinenet.com/bupivicaine-injection/article.htm) ([Marcaine](http://www.medicinenet.com/bupivicaine-injection/article.htm)). Some health care professionals use an [ultrasound](http://www.medicinenet.com/ultrasound/article.htm) to guide the needle into the exact location desired prior to injecting the cortisone into a joint (injection with ultrasound guidance). ## How long does it take to recover after a cortisone injection? Recovery after a cortisone injection does not take long. Resting the joint after the injection is important to allow the inflammation to decrease. Formal [exercise](http://www.medicinenet.com/exercise/article.htm) involving the injected joint should be avoided for several days after the injection ## Are cortisone injections painful? In an expert’s hands, the opposite is more often the case. That is, minimal pain from the procedure is noted while relief from the pain of the inflammation occurs rapidly. Occasionally, cortisone injections of joints that have degenerated (become damaged) or that are particularly small (such as finger joints) can be associated with temporary minor pain at the time of the injection. This is not generally expected. Less frequently, nerves can be irritated, either directly by the needle during the injection or by the corticosteroid medication. Again, pain after the injection is not common or anticipated. ## **How long does a cortisone injection last**? At times the relief from a cortisone injection begins almost immediately after the procedure, but it can take a week for relief. A cortisone injection administered for certain conditions may be curative (such as for certain types of bursitis or mild [trigger finger](http://www.medicinenet.com/trigger_finger/article.htm)), but with some conditions the symptoms of the condition recur after weeks or months. In this situation, another cortisone injection can be given, but risks of side effects increase with more frequent or regular injections. ## How often can someone receive cortisone injections? How often cortisone injections are given varies based on the reason for the injection. This is determined on a case-by-case basis by the health care practitioner. If a single cortisone injection is curative, then further injections are unnecessary. Sometimes, a series of injections might be necessary; for example, cortisone injections for a trigger finger may be given every three weeks, to a maximum of three times in one affected finger. In other instances, such as knee osteoarthritis, a second cortisone injection may be given approximately three months after the first injection, but the injections are not generally continued on a regular basis. ## How many cortisone injections can someone receive? There is no absolute maximum number of cortisone injections that a person may receive. The risk of side effects increases as the number of injections increases, and so the risks and benefits of each injection are considered carefully prior to administration. It is unusual to give cortisone shots in the same location on a routine basis. [**Book a TPM Physiotherapy Appointment now and discuss your options.** ](http://www.thephysiomovement.com.au/book-now/) Article – http://www.medicinenet.com/cortisone\_injection/article.htm **Categories:** Sports Medicine & Nutrition **Tags:** popular --- ### [STATIC VS. DYNAMIC STRETCHING](https://www.thephysiomovement.com.au/static-vs-dynamic-stretching/) **Published:** April 26, 2017 **Author:** The Physio Movement **Content:** Static stretching is lengthening the muscle to the point of slight discomfort and holding it for a length of time generally around 30-60 seconds Dynamic stretching is defined as gently moving the muscle through a range of movement that exceeds its normal length with the aid of momentum. ## Dynamic Stretching ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/stretching-1.png "– Tpm") Dynamic stretching has been shown time and time again to have better results before activities strongly favoring a power component. This is because dynamic stretching takes the muscles through a similar movement to the performance, helping the muscle to achieve better muscle pre-activation and proprioception compared to that of static, which been shown to have either no affect on performance and sometimes detrimental effects. This has lead to the decline of a static warm-up component in many areas such as sprinting, jumping events, and football/soccer. To best achieve this kick-start to the muscles before an event its important to have the dynamic stretches copy movements that would be seen often within the sport, think hurdlers vs discuss throwers, one would have greater emphasis on the lower-body compared to that having an emphasis on the upper. ## Static Stretching ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/stretching-2.png "– Tpm") So performance aside, static [stretching is still more beneficial for improving](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) flexibility, but it would best be done as a separate activity. Returning to functional range of motion due to a condition also will be benefitted by specific static stretching intervention, but best outcomes are associated with a multifaceted approached rather then a stand-alone intervention. ## Which Stretch Is The Best? Disregarding both extremes of hyper flexibility and inflexibility, the question of does a [dynamic stretch warm-up](http://www.thephysiomovement.com.au/the-importance-of-warming-up/) decrease the likelihood of injury is still at a point, which can neither be proved nor disproved. While in some sports a greater degree on flexibility is desired such as gymnastics, there isn’t a known threshold for optimal performance and is there a compromise on the joints integrity. Where’s in running a less flexible ankle can be seen to be more desirable. So at the end of the day a well-rounded warm-up consisting of specific dynamic stretches will give you more bang for your buck in the ways of performance, and whilst it may not prevent you from getting an injury that isn’t to say it will be increase the chances. **Categories:** Sports Medicine & Nutrition --- ### [Choosing the right Sports Performance Program for your child](https://www.thephysiomovement.com.au/youth_sports_performance/) **Published:** January 7, 2020 **Author:** adminva **Content:** ## How to Choose the Right Sports Performance Program for your child In the ever-changing world of youth athletics, it is becoming more common than ever for young athletes to participate in a **sports performance program**. This may be done on their own, with a team, within a [training facility,](http://www.thephysiomovement.com.au/) or within a school setting, but most young athletes are now engaging in some type of training to enhance athleticism. These programs can have a tremendous impact on a young athlete’s overall development, but how do you know what to look for in a quality training program? With coaches hard-selling and boasting about their programs, how do you choose the right one? ![Sports Performance Program](https://iyca.org/wp-content/uploads/2017/03/Austin-Coached-by-Nate-300x200.jpg "– Tpm") There are five key components to look for when seeking out a great sports performance program: - **Culture** - **Administration** - **The Coaches** - **The Program** - **Your Goals** ### **Culture** Every coach and/or training centre will have a training culture, and it’s important to find the right fit. A culture will contain many things, but young athletes thrive in an environment that **encourages fun, positive attitudes, respect and builds self-confidence**. This is especially true for athletes under 14 years old. At this age, it’s important to enjoy the training process so athletes look forward to a more intense environment in the future. Pushing kids too hard – both mentally & physically – at an early age usually results in athletes who dislike training and will often lead to burnout and quitting. Look for a positive atmosphere where you see plenty of high fives, smiles and coaches “building kids up.” You should see positive reinforcement from the coach and plenty of teaching/instruction. ![](https://iyca.org/wp-content/uploads/2017/09/Girls-Doing-Rows.jpg "– Tpm")Between 12-14 years old, you might see a more intense sports performance program but the underlying culture should remain the same. There should always be a positive environment with coaches who serve as role models. Athletes should feel good about what they’re doing and praised for their effort. The culture is a direct representation of the coach/owner and and the overall intent of the program. Avoid negative attitudes, high-pressure sales, or unrealistic promises. Not everyone will be attracted to the same culture, but make sure the kids feel comfortable because they’ll be spending a lot of time there ### **Administration** How do things work with the coach or facility? How do you schedule appointments? What is the coach:athlete ratio? How are the athletes grouped? All participants in a sports performance program should have the opportunity to thrive in a training environment, and good administration makes sure everything is well organised. This will ensure that you’re engaged with professionals who take this important job seriously. Have you heard other people talk about training at a facility or with a coach? What was their experience? Have other athletes had success with the program? Athletes who have gone through a program should have positive things to say about it. Do a little research to see what kind of track record a program has. Testimonials are helpful, but talking to someone you know can give you even more insight. When observing a class you’ll want to see participants of similar ages/abilities together and interacting appropriately. This does not mean that every athlete in a group needs to be the same age or play the same sport, but the training goals should be similar or the coach should know how to modify the program for each athlete. Cookie-cutter programs aren’t always bad, but an individualised approach is always preferred. Look for a relatively low coach:athlete ratio. A good coach can easily handle 20+ athletes in a team environment, but there should be a much lower ratio for a more individualised program. Smaller groups ensure more **individual feedback**, but most athletes thrive in groups. This is especially true for young [athletes so that games and group activities](https://www.thephysiomovement.com.au/why-tpm-is-the-go-to-choice-for-athletes-and-active-individuals-in-townsville/) can be utilised. A 1-on-1 session for a 9 year old has the potential to get pretty boring for the athlete. Being in groups also gives young athletes the opportunity to develop character traits such as leadership, teamwork, giving encouragement, empathy and respect. These things are much easier to address in a group setting. ### **The Coaches** Quality coaches are the most important thing to look for in a sports performance program. Coaches pretty much make or break a program, so make sure you’re with a good one. Not only will a good coach get performance results, but they should also address things like motivation, mindset, respect and the value of hard work. Make sure that your coach is certified from a well known & respected organisation such as [ASCA.](https://www.strengthandconditioning.org/) He/she should also have experience coaching athletes, and a proven track-record of producing results. A degree in a related field ([Exercise Science,](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) and [Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/)) is highly recommended. The coaches should have positive energy, be strong role models, and truly enjoy helping athletes develop.![](https://iyca.org/wp-content/uploads/2017/09/Girls-Doing-Planks-300x222.jpg "– Tpm") Like culture, people are drawn to certain personalities or coaching styles, and it’s important you find the right fit. Have a conversation with the coach or staff to see if you get along and more importantly if your child gets along with the coach. The coach has to earn your trust as does your child. This trust will allow for proper growth of the athlete and continual trust in the program will also allow the coach to push the athlete to their potential. Try not to get overwhelmed by past athletic accomplishments or a coach’s physique. While certainly not negatives, these things don’t necessarily mean he/she has the educational background or coaching ability to help you. It usually helps to have a coach who has some degree of athletic experience, but this should not be their #1 qualification. ### **The Program** The actual training program is critical, but usually difficult for parents to truly understand. You won’t know precisely what the program will include, which is why it’s so important to find a [qualified professional.](http://www.thephysiomovement.com.au/) ![Sports Performance Program](https://iyca.org/wp-content/uploads/2017/09/Med-Ball-Throws-300x210.jpg "– Tpm")At a minimum, a good sports performance program should be very safe and organised. Sure, accidents happen, but a young athlete’s health is top priority, so they should never be engaged in anything dangerous. In general, if it doesn’t look safe, it probably isn’t. Kids may get sore and tired, but they shouldn’t sustain injuries from a training program. The program should have a basic level of individualisation, or at least include the opportunity for modification when appropriate. Most young athletes have a lot of the same needs, so there will be a great deal of similarity between programs for athletes, but the program should be flexible enough to address individual needs when needed. Most programs will address strength, running mechanics, jumping, fitness, mobility, agility, and coordination. Make sure the program is meeting your individual goals and that the coaches modify their program to help achieve those goals. At the very least, you should be able to receive an explanation of how and why the program will help work toward your goals. There should be a great deal of teaching, instruction and feedback given, and there should be a progression to everything that is done. This means that the program will gradually get more demanding. The weight lifted, the volume of overall exercise and the intensity of the drills should gradually increase. We know that progressions or progressive overload is key to not only a younger athlete but more importantly to all athletes. Progressive overload is the principal in which each week you are progressively getting stronger our advancing toward a new technique. There should not be an emphasis on how much you can lift but how much progress is being made. There is an old saying that the program should have the athlete conform to the program but the program should conform to the athlete. You want to ask questions about the program including expected results and core values in programming. ![Pro Agility Shuttle](https://iyca.org/wp-content/uploads/2017/09/IMG_6981-300x205.jpg "– Tpm") There should always be some sort of assessment to determine needs and establish baselines. This assessment will vary, but the coach should talk to you about the results and formulate a program based on those results. It’s always great if there is a movement analysis using video of the athlete performing various movements. While the programs will vary greatly, it helps to hear about results from other athletes and ensure that the coaches are qualified. ### **Goals** Goal setting is crucial for any athlete, and it should be a part of a sports performance program. Make sure that your goals align with the facility and their goals for you child. Training is an investment of time and energy, and it’s not uncommon for young athletes to spend several years training at a facility. You want to make sure they understand your long-term goals, so they are invested in your success and development. For example, there are some facilities/programs that focus exclusively on strength development. If your goal is to run faster, this is probably not the right place for you. Typically, a sports performance training program will be able to address multiple goals – speed, strength, mobility, conditioning, etc. – but you want to make sure to ask if there is a program to specifically address your goals. Teaching goal setting, and the process of working toward goals is a skill that will serve athletes well in all facets of life. Let them dream, let them strive for success. In a world so based on technology, having goals can help set them up for success. It’s even a great idea to include non-sports related goals such as academic or personal goals. Remember, a student-athlete is always a student first, so keep that in mind when setting goals. Selecting a sports performance program or facility is an important choice – perhaps more important than you think – and there are many things to consider. The five components outlined here should help in your decision making process. From the culture to the facility to the coaches themselves, you want to make sure you find a place that is comfortable, fun, engaging and creates programs that help the athlete move toward their goals. [Ask questions,](http://www.thephysiomovement.com.au/contact-us/) talk to others and hopefully you’ll end up finding a comfortable fit for a long time. **[Is TPM Performance the Right fit for you? ](http://www.thephysiomovement.com.au/contact-us/)** **[Contact Us Today](http://www.thephysiomovement.com.au/contact-us/)** ###### [Written by IYC](https://iyca.org/sports-performance-program-choose-right-one/) **Categories:** Sports Medicine & Nutrition --- ### [Exercise Physiologists working with GP's Townsville](https://www.thephysiomovement.com.au/exercise-physiologists-working-with-gps/) **Published:** June 21, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/Exercise-Physiology-Page-300x200.jpg "– Tpm") **Exercise Physiology** is a profession where many people do not fully understand the value and importance of this profession in assisting chronic disease and movement dysfunctions. ‘It involves physically assessing a client using a range of tests and techniques and includes the design of appropriate and condition specific exercise programs including supervised [hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) and gym programs where required. Accredited [**Exercise Physiologists**](http://exerciseright.com.au/whoneedsaep/) are particularly trained to assist patients with chronic illnesses such as Diabetes, asthma, arthritis, cancer and other diseases to maintain or gain health through exercise prescription, Additionally they are qualified to provide exercise programs to enhance athletic performance, rehabilitation, dealing with recurrent injuries and general fitness.’ [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) programs may be provided under Medicare’s Enhanced Primary Care Program, ask your GP today. Additionally, Private [health funds](https://www.thephysiomovement.com.au/health-fund-extras/) also provide rebates for exercise physiology services. Check with your doctor or [health fund](https://www.thephysiomovement.com.au/health-fund-extras/) provider. **Working with GPs for your health:** ###### ###### Thank you to http://www.fizzioforlife.com.au/exercise-physiology/ for sharing this knowledge on Exercise Physiologists. **Categories:** Sports Medicine & Nutrition --- ### [Exercise Physiology to improve Sports Performance](https://www.thephysiomovement.com.au/exercise-physiology-for-sports-performace/) **Published:** August 7, 2017 **Author:** The Physio Movement **Content:** ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/exercise-physiology-townsville-300x200.jpeg "Exercise Physiologist Townsville – Tpm") #### Exercise Physiology and how can an Exercise Physiologist or Sports Physiologist help my performance? Exercise Physiologists are professionals and specialise in the field of Health and Fitness. Callum, our Exercise Physiologists at The Physio Movement excels in providing exercise interventions and advice in areas ranging from Chronic Conditions (Diabetes and Obesity), Improving strength, to improving sporting performance in weekend warriors to semi-elite/elite athletes. Callum, Townsville Exercise Physiologist additionally provides Bio-mechanical Running assessments, Gait training, functional return to work programs, fitness assessments, personalised and individualised Exercise Physiology Programs to meet clients goals and can assist with weight loss and management by collaborating within our Health and wellness medical centre to develop the most suitable and individualised lifestyle program for each client. Callum, who Studies a Bachelors of Exercise Physiology, has extensive experience in creating exercise programs for Townsville Gyms, Fitness centres, Home based exercise programs, [Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) and Swimming pools, and programs aimed at improving functional capacity. As a keen Townsville Runner, and lead Coach of Happy Runners Running group, Exercise Physiologist Callum also performs Running assessments and Bio-mechanical testing, including VO2max and training zones education and recommendations for making your training programs specific to your goals. All Exercise Strengthening programs and Running Assessments are conducted by our **Exercise Physiologist which means Health Fund Rebates** are available if you have Extra’s cover for Exercise Physiology (see your own fund for further details) **Exercise Physiology appointments can also be Bulk Billed by Medicare under a Chronic Disease Management (CDM) plan or Enhanced Primary Care (EPC) program.** If you have a noted ailment, Chronic Condition or Chronic Pain, speak to your Townsville Doctor about your eligibility for Medicare covered Exercise Physiology visits. At [The Physio Movement](http://www.thephysiomovement.com.au/), you will not be out of pocket for any of these appointments. Find out more information about how [Townsville Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) can restart your health goals and Peak athletic performance. #### Why see an Exercise Physiologist to undergo a running assessment and Strength Program Townsville? - Improve race performance (Triathlon, Cycling or Running) - Improve strength and Flexibility - Gait training - Target your most effective heart rate zones to ensure you are training smart and effectively - Improve endurance, stamina & efficiency in running - Know your VO2max and thresholds - Improve recovery time - See improvements and progression in your training #### Health Fund Rebates for Exercise Physiology Health Fund Rebates are available for many Private Health Funds under an Exercise Physiology consultation and at The Physio Movement we process HICAPS in-Clinic at the time of your appointment. For more information on rebates for [Exercise Physiology,](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) please contact your Health Fund directly. Additionally, your [health fund](https://www.thephysiomovement.com.au/health-fund-extras/) may offer you a certain amount annually for Health Preventative Measures, and Health Care Maintenance which may include fitness/weight loss/health programs. Contact your Health Fund for further information. At The Physio Movement, all Physiology and Running assessments are conducted by Accredited Exercise Physiologist Callum – claiming Private Health insurance Rebates will usually be available for this if you have Allied Health Private/Extra’s Health Cover. This will need to be checked with your health provider. **Categories:** Sports Medicine & Nutrition --- ### [Workcover Physiotherapy Townsville](https://www.thephysiomovement.com.au/workcover-physiotherapy/) **Published:** July 29, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/07/Workcover-Physiotherapy-townsville-300x200.jpeg "– Tpm") ## Were you Injured at work and need Physiotherapy? Often, workplace injuries can often be prevented, but not always unavoidable. Injuries can happen within the workplace, travelling to and from work, or while on your lunch break. If you happen to Injury yourself and this falls under workcover, your Physiotherapy funding may come from different sources depending on your place of employment. ### **WorkCover Queensland** [WorkCover Queensland](https://www.worksafe.qld.gov.au/) is a government owned body that provides insurance covering workplace injuries. Employees with a workplace injury may be eligible to claim WorkCover Queensland benefits. ### How to report a workplace Injury 1. Report your injury/accident to your supervisor as soon as possible. 2. Your employer will notify you of their insurance details, but most QLD companies will be insured through or call **1300 362 128.** 3. Arrange to visit your doctor and access a Workcover medical certificate 4. Lodge your claim with Workcover WorkCover Queensland will pay for 5 appointments initially, but only for patients with an approved claim. If patients need more than 5 physiotherapy sessions, your physiotherapist will discuss this with you and your WorkCover claims officer. ### **What do we require for your workcover claim?** - Your approved claim number - Your Doctor’s Referral Letter - Your Doctor’s Medical Certificate. ### [**FPES Physio Recovery**](http://www.fpes.com.au/contact) The FPES Physio Recovery program covers employees of Woolworths and Big W. After reporting your injury to your manager, they will contact FPES to report your injury. FPES then makes an appointment with a nearby physiotherapist in the FPES network, usually within 48 hours. FPES will pay for 6 physiotherapy visits initially. If patients need more than 4 physiotherapy visits, they will need to file a WorkCover Queensland claim. Your [workplace manager can guide](https://www.thephysiomovement.com.au/the-ultimate-guide-to-manual-handling-assessments-how-to-keep-your-workplace-safe-and-injury-free/) you through this if needed. ### [**InjuryNet**](https://www.injurynet.com.au/) Injury Net covers employees of Australia Post, Myer, Coles, Telstra, and Woolworths Liquor groups. Once you have reported your injury to your workplace manager, they will send you to an InjuryNet registered General Practitioner (GP). For InjuryNet to cover the costs of physiotherapy services, the GP referral must come from a registered InjuryNet GP. You do not need an approved WorkCover Queensland claim or claim number. WorkCover will pay for 4 physiotherapy visits initially. If patients need more than 4 physiotherapy visits, they will need to file a WorkCover Queensland claim. Your [workplace manager can guide](https://www.thephysiomovement.com.au/the-ultimate-guide-to-manual-handling-assessments-how-to-keep-your-workplace-safe-and-injury-free/) you through this if needed. ### Is The Physio Movement able to provide workcover Physiotherapy? Yes, TPM is a registered Workcover provider within QLD. If you have any questions regarding Workcover appointments, contact us on [1300 876 348](tel:1300876348). ### [**Book Now**](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [NDIS Finding a Physio | The Physio Movement](https://www.thephysiomovement.com.au/ndis-finding-a-physio-the-physio-movement/) **Published:** November 26, 2020 **Author:** adminva **Content:** ![Ndis Physio Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2020/11/NDIS_How_to_choose_a_physio-300x200.jpeg "– Tpm")NDIS service provider The [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) has given you funds to access Physiotherapy services in relation to your NDIS goals but how do you choose a **Physio**? ### It is important for you to know how your NDIS plan is managed. If you are NDIS/Agency managed, then you can only access physiotherapists that are NDIS registered. Always make sure you ask your physiotherapist if they are NDIS registered. If they aren’t then the NDIS will not fund your appointments with them. If you are plan managed, then you can access any physiotherapist you like – and the invoices for the appointments you attend will be sent to your plan managers for payments. If you are self-managed, you can also access any physiotherapist that you like, and the invoices are given to you for payment. You can either ask the physiotherapist to give you one big invoice (for multiple sessions) so that you can put it through your portal and receive the funds into your bank for payment. Or you can pay the invoices up front yourself and receive a reimbursement from the NDIS. ### Find a physio who specialises or has experience in your condition. Different physiotherapists specialise in different areas of the body, different conditions, different injuries and fields of study. Although physiotherapists receive rounded training and can treat a huge number of common issues and injuries, it’s totally okay to ask the clinic you’ve chosen if there’s someone who specialises in your particular injury or condition. This means they’ll have that extra edge (and all-important interest) when forming a treatment plan. ### Look for a physio who you feel comfortable with. You’ll be seeing your physio regularly, for a potentially long period of time, and you’re likely to have both good days and bad days throughout your treatment journey, so you need to find a physio you can trust and build a solid relationship with. They’re going to help motivate you on your bad days, and cheer you on through your good days, after all! If you don’t feel comfortable with your physio, it’s okay to try someone new until you find the right person. ### Ask which treatments they might use. Physiotherapists are trained to use a variety of treatment methods – musculoskeletal manipulation, [clinical Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/), [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), [massage](http://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/), and simple education. Here at TPM, we use technology to accurately assess and monitor our patient’s progress to ensure their treatment plans are effective and tailored to each individual. Our patients use apps to complete their exercises, which can be tracked on their mobile app so they can see their progress in real time. Whether you are interested in trying out new forms of healthcare technology, or prefer a more traditional approach, you need to find a physiotherapist that uses the right treatment for you. ### And if you want to know more… If you are or know someone who is need of a [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) that can support NDIS plan or self-managed clients; we can help you here at [The Physio Movement](http://www.thephysiomovement.com.au/) [Our team](http://www.thephysiomovement.com.au/about/the-team/) will be happy to answer any questions that you may have in regard to the treatments we offer or anything related to your NDIS plan. You can simply book your initial **NDIS Physiotherapy** appointment [online here](http://www.thephysiomovement.com.au/book-now/), or call 1300 876 348 to speak with our friendly team. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/11/Chooseing_a_Physio_disability--200x300.jpeg "– Tpm") Thank you to Clickability for sharing their recent blog. **Categories:** Uncategorized --- ### [Are Shin Splints hurting your Run?](https://www.thephysiomovement.com.au/shin-splints/) **Published:** May 18, 2017 **Author:** The Physio Movement **Content:** Shin splints (also known as medial tibial stress syndrome) are a common complaint, especially among participants of running sports. The term ‘shin splints’ is colloquially used to describe shin pain along the inside or front edges of the shin. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/shin-splints-1-300x225.png "– Tpm") Shin splints occur by overstraining of your muscles where they attach to your shin. The symptoms of shin splints include a dull, aching pain in the front of the lower leg. Depending on the exact cause, the pain may be located along either side of the shinbone or in the muscles. The area may be painful to touch. The most common cause is overuse or overtraining associated with poor foot and leg biomechanics. Shin splints can be caused by a number of factors which are mainly biomechanical (abnormal movement patterns) and errors in training. Here are some of the most common causes: - Overpronation of your feet - Oversupination of your feet - Inappropriate footwear - Increasing your training too quickly - Running on hard or angled surfaces - Decreased flexibility at your ankle joint - Poor knee flexion alignment - Poor buttock control at in the stance phase - Poor core stability - Tight calf muscles, hamstrings - Weak quadriceps, foot arch muscles Generally shin pain arises from a combination of three structures: - Muscles - Tenoperiosteum - Shin bone (tibia) There are two regions where you can suffer shin splints: anterior and posterior. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/shin-splints-2-300x275.png "– Tpm") There are four stages of an overuse injury, which generally determine how much intervention is required to address the problem. In stage 1, there is discomfort that disappears during the warm-up for activity. At this stage, injury identification and treatment allows continuing activity as long as the injury does not worsen. Professional guidance is recommended to ensure that your condition does not get worse. Stage 2 there is discomfort that may disappear during the warm-up but reappears at the end of activity. At this stage activity may continue at a modified pain-free level while being treated. Treatment must continue until completely healed and professional guidance is highly recommended. At stage 3 discomfort gets worse during the activity. It is at this stage where activity must be immediately ceased and professional guidance is highly recommended. The final stage is pain or discomfort all of the time. All activity must cease immediately and treatment and professional guidance is essential. As shin splints can lead to other problems if left untreated, such as compartment syndromes and stress fractures, it is best not to just accept these pains as there is generally a underlying biomechanical cause that needs to be addressed for safe participation in activity. Therefore, if you have symptoms similar to this make sure you get in to see a physiotherapist to avoid long term issues related to shin splints. **Categories:** Sports Medicine & Nutrition --- ### [Are you at risk of Compartment Syndrome?](https://www.thephysiomovement.com.au/compartment-syndrome/) **Published:** May 5, 2017 **Author:** The Physio Movement **Content:** As Townsville is a large fitness orientated city, plenty of runners, sports people, military personnel and gym enthusiasts may have come in contact with the condition known as **compartment syndrome**. Compartment syndrome, also referred to as chronic exertional compartment syndrome (CECS) is defined as increased pressure within a closed fibro-osseous space, causing reduced blood flow to nerves and muscles within that compartment. Which can lead to ischemic (decreased blood flow) pain and possibly permanent damage to the tissues of the compartment due to the lack of oxygenated blood. It may be acute, chronic (exertional), or convert from chronic to acute and visa versa. Within the lower leg (knee to ankle), humans tend to have 4 – 5 compartments, which are separated by thin tendon-like tissues known as fascia. Within these compartments are muscles, nerves, arteries and veins. There is the anterior compartment, lateral compartment, deep posterior compartment and superficial posterior compartment. Some people have also been known to have an extra 5th compartment, which can be a predisposing factor to the condition. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/compartment-syndrome-1-300x216.png "– Tpm") CECS with stress fractures, and medial tibial stress syndrome (shin splints) are key components of differential diagnosis of leg pain in sportspeople, especially in distance runners and those sportspeople in aerobic training. The syndrome often affects both legs. Acute compartment syndrome can develop from traumatic injury to the region either through fractures or broken bones, leading to bleeding into the compartments that results in gradually increased pressure. This usually presents with varying degrees of pain, redness of the skin, sensation of increased pressure and tightness of the muscles. CECS tends to be due to biomechanical cause or repetitive inappropriate loading of particular compartments. This can leave you with the feeling of increased pressure and aching pains upon exertion (eg. running) and may also have either sensation changes (pins and needles, weakness or numbness) of the foot due to compression of the nerves. This is often caused by poor foot, ankle, knee or hip biomechanics, in which a [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can help address. There is numerous investigations available to aid in diagnosis of compartment syndrome, with one of the most useful tests being the intracompartmental pressure measurements. This involves placing a needle into the suspected compartment after exertion and getting a reading of how much pressure is in there. This as well as a clinical examination with a physiotherapist/ physician can lead to accurate diagnosis. There are conservative and surgical treatments available depending on the nature of your condition. Physiotherapy management mainly consists of activity modification, soft tissue release techniques and addressing biomechanical issues that may be causing the syndrome (because without addressing these, the outcomes of future rehabilitation are pointless). Surgically they can release the fascia surrounding the compartment, and thus decrease the pressure within the compartment. Usually post-operatively there is an 8-12 week rehabilitation phase before being able to return to sport. Often surgery will not be considered until conservative management has been attempted. So here are a few do’s and don’ts if you have been diagnosed with compartment syndrome or suspect you may have it: Do’s – - Seek assessment from doctor/ [sports specialist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), physiotherapists and podiatrist - If suspect acute compartment syndrome, seek medical assessment as soon as possible - If you’re a runner and your symptoms get worse by running, consider other means of cardio fitness such as biking and/or swimming. This is just to decrease the repetitive loads being put through the compartments - Consider foam rolling pre and post exercise Donts – - Continue your current exercise program that is making your symptoms worse - Push through pain when exercising **Categories:** Sports Medicine & Nutrition --- ### [Osgood-schlatter ~ Growth Pains in adolescents](https://www.thephysiomovement.com.au/osgood-schlatter/) **Published:** May 1, 2017 **Author:** The Physio Movement **Content:** Osgood-schlatter syndrome is the technical term to define [knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) in adolescences that is associated with growth spurts. It is in fact the most common cause of knee pain in adolesecents, being more common in the athletic population. Osgood-schlatter is inflammation of the boney point where the patella tendon inserts onto the top frontal point of the tibia from repetitive strain from the quadriceps. The reasoning a to why children are susceptible to this is due to nature of the growth of the bone. At a young age a child’s bone is going through stages of growth, and during the start of the growth spurt their bones start to make a move towards their final stage before they fuse, but in this window some new boney protrusions develop. This new bone protrusion on the top of the tibia often seen around 11-15 for boys and 8-13 girls, isn’t fully fused with the rest of the bone, there it does not tolerate tensile forces well, so during repetitive strain put on this area from the quadriceps inflammation and irritation occurs. There also cases where there is an imbalance of the growth/length of the bone and muscle, which causes the increase in, tensile forces on the knee. Treatment – The vast majority of children with Osgood-schlatter syndrome are effectively rehabilitated with conservative treatment of icing, changing activities from high impact (running, jumping) towards low impact activities like swimming and cycling. There is also evidence towards a low impact pain free stretching regime Strengthening the lower limb, especially the quadriceps, is normally only recommended if the child has below norms in muscular strength or muscle atrophy. Quad muscle weakness changes the way forces go through the knee, loading the knee pain itself, it can also influence how other muscles around the knee work, potentially leading to other issues. With correct management and education for the child, Osgood-schlatter syndrome is normally effectively rehabilitation and once the growth plates fuse, there should be no issue with returning to previous exercise with adequate progression. **Categories:** Sports Medicine & Nutrition --- ### [Why Diets Do Not Work?](https://www.thephysiomovement.com.au/why-diets-dont-work/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Why-Diets-Don’t-Work.jpg "Why-diets-don’t-work – Tpm")‘It is not so much reaching a certain weight loss that’s difficult, it is maintaining that weight loss over a period of time that is the real challenge’ (Belinda Brown – Food Coach TPM) In today’s technology and everything we know about health and lifestyle, why are we in the middle of an obesity epidemic. We are poorly educated about food and often resort to ‘fad diets’, which simply don’t work. ### SO WHY DOESN’T MY DIET WORK? 1. Research shows that rapid weight loss causes mass muscle losses compared to the slow steady weight loss encouraged at TPM). Muscle is better at burning off calories than fat is. Therefore, if you have less muscle, less energy will be used and so the weight will begin to increase again. 2. Dieting causes weight fluctuations known as yo-yoing. 3. Dieting often leads to binge eating. 4. Encourages unsustainable behaviors. 5. Leaves people lethargic that will affect enthusiasm for work and exercise. 6. Diets are boring and not enjoyable, people don’t stick to things they don’t enjoy. 7. Takes the enjoyment out of eating. 8. Psychologically, dieting creates negative association between food and exercise e.g. ‘I have to exercise if I eat that’ 9. Diets don’t address the deeper emotional reasons for overeating, therefore don’t target the heart of the problem and therefore don’t get results. These will include factors like stress, anxiety and depression. 10. Dieting decreases our metabolism. 11. People actually don’t know how to diet. At [TPM](http://www.thephysiomovement.com.au/) we encourage healthy sustainable eating and not a restrictive fad diet. For your initial assessment please [contact us](http://www.thephysiomovement.com.au/contact-us/) and take advantage of this special offer. **Categories:** Sports Medicine & Nutrition --- ### [Tennis Elbow](https://www.thephysiomovement.com.au/tennis-elbow/) **Published:** May 7, 2017 **Author:** The Physio Movement **Content:** Lateral epicondyalgia or more simply known as “tennis elbow” can be a debilitating, nuisance of a condition. Acute tennis elbow is an injury to the musculotendinous region of the muscles that extend the wrist and fingers. The site of pain is typically the lateral epicondyle, a bony bump you can feel on the outside of the elbow where the muscles attach. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/elbow-300x185.png "– Tpm") Tennis elbow symptoms that have lasted more than 6 weeks are considered to be sub-acute and beyond 3 months is known as chronic tennis elbow. Typically the tennis elbow sufferer will experience pain when performing gripping tasks or resisted wrist/finger extension. Pain can also be present when the muscles are stretched. There will be tenderness directly over the bony epicondyle, and there may be tender, tight trigger points in the wrist muscles. Some sufferers will also have neck stiffness and tenderness, as well as signs of nerve irritation. Most elbow movements will be pain-free, despite that being the area of pain. Common causes include unaccustomed hand use (painting a fence, hammering, lots of typing), excessive gripping or wringing activities, poor forearm muscle strength or tight muscles, poor technique (poor tennis shot). Chronic tennis elbow is associated with degenerative changes in the muscle tissues located at the epicondyle. Although for a long time this was thought to be related to inflammation from overuse, this is now known to be incorrect. Untreated tennis elbow can last anywhere from 6 months to 2 years! You are also prone to recurrence. Evidence has shown [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) to be the most effective way of managing tennis elbow when compared to steroid injections or giving advice alone. So if you’ve either got some new elbow pain or an old niggling tennis elbow stop living in pain and get back to what you love most! **[Book Now](http://www.thephysiomovement.com.au/tennis-elbow/) and regain your health today.** **Categories:** Sports Medicine & Nutrition --- ### [Overeating and Stress](https://www.thephysiomovement.com.au/overeating-and-stress/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Overeating-and-Stress.jpg "Overeating-and-stress – Tpm")In the short term, stress can shut down appetite. The hypothalamus produces corticotrophin-releasing hormone as a result of stress, which suppresses appetite. The brain also sends messages to the adrenal glands at the kidney level. This message causes a hormone called epinephrine (also known as adrenaline) to be pumped out. Epinephrine helps trigger the body’s fight-or-flight response and put’s our eating on hold. This process is often short lived. Once stress becomes a chronic issue, a different process occurs. When the body is chronically stressed it send messages to the hypothalamus, which reacts to this by producing hormones and sending messages to the pituitary gland, which in turn cause the adrenals to produce cortisol. Cortisol causes elevations in blood sugar to help us survive and counteracts insulin responses. Cortisol increases appetite and often increases our ‘want’ to eat behaviors. Normally cortisol levels will fall after a stressful response, but in chronically stressed people, cortisol can stay elevated because they are always in a stressed response. The emotional over-eating cycle will continue until the stress and reasons for stress are treated. ### GOAL OF REDUCING STRESS: Some techniques you will learn at [TPM](http://www.thephysiomovement.com.au/) will offer an alternative behavior instead of over eating when stressed, which may include exercise, meditation, deep breathing, coping strategies and time management skills. These strategies will have positive affects on body, mind and spirit, which in turn help the body into a less stressful state. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Overeating-and-Stress-2.jpg "Overeating-and-stress-2 – Tpm")By reducing the stress response you have helped limit the production of cortisol, therefore limiting the response explained earlier. Keeping blood sugars under control and having healthy hormones, nutrients and vitamins will help maintain the body’s homeostasis, therefore controlling unnecessary spikes in cortisol, insulin and blood glucose. In the caveman days the only stress was about finding food, competing with animals for food and avoiding danger. Nowadays there are stresses around work, body image, relationships, driving and many other things. These all throw out our homeostasis leading to poorer health. Stress reduction techniques help us nurture the way in which our body should work. **Categories:** Sports Medicine & Nutrition --- ### [Achilles Tendinopathy in Older Athletes](https://www.thephysiomovement.com.au/achilles-tendinopathy/) **Published:** April 30, 2017 **Author:** The Physio Movement **Content:** ## Achilles Tendinopathy In Older Athletes [Achilles Tendinopathy](http://www.thephysiomovement.com.au/foot-and-ankle-physiotherapy/) is a common overuse injury especially for older athletes, normally the issue becomes chronic (> 6 months) due to its difficult nature to treat, we see it a lot here at [The Physio Movement](http://www.thephysiomovement.com.au/). Achilles Tendinopathy has been traditionally a difficult injury to treat because the underlying cause was seen to be an inflammatory response, which has caused conservative treatment to revolve around the “inflammatory response” where’s now Achilles Tendinopathy is correctly labeled as a Tendinopathy, changing the fundamentals in how is it dealt. ## 3 common ways in which a Achilles Tendinopathy will present 1\. [Tendinosis:](https://www.physio-pedia.com/Achilles_Tendinopathy) Degeneration condition where the fibers within the tendon have changed structure (think cooked spaghetti vs uncooked spaghetti), development of blood vessels within the structure, poor healing response and lack of inflammatory cells 2\. Paratenonitis: acute or chronic inflammation in the Paratendon, a structure of gliding membranes that enable the Achilles tendon to move freely with the surrounding tissues, characterized by significant fluid build-up with inflammatory cells and push 3\. Partial tendon rupture: Large degenerative changes in tendon, blood vessels and paratendon. One of the risk factors for Achilles Tendinopathy is incorrect loading of the tendon, generally seen through error in sports training or progression that is too rapid. There are other proposed risk factors but many of these don’t have a significant body of evidence to reproduce these findings. Unfortunately this leaves a lot of ambiguity as to what to avoid. General advice would be to stick to classic periodization principles and have a qualified or experience sports trainer. Currently the best form of conservative therapy (non-surgical) is a eccentric training program, while there is still not a set standard as to what is the correct frequency, duration and speed of the exercises what have been suggested in studies is approx. 12 week program, with the speed and intensity of the exercises to be reflective of the person’s activities and goals, therefore an eccentric exercise program would be seen to vary from a long-distance runner vs a sprint/jumper will vary. Why are eccentric exercises an effective [physical therapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) for Achilles Tendinopathy? The exact mechanism as to why eccentric calf raises are the most effective is still not completely understood; previous studies have suggested that there is greater tendon magnitude during eccentric vs concentric. A recent study interestingly found that throughout the movement the magnitude alone was not significantly different, and in fact found both magnitude and length change to be the same. What their study suggest that in fact it may be the fluctuations in force during the eccentric exercise that may be responsible, the implications of this they stated was that the faster the eccentric phase was the greater the fluctuations, potentially leading to eccentric exercises done at a certain speed for optimal results rather than very slow heavy loading. **Categories:** Sports Medicine & Nutrition --- ### [Pilates for Men](https://www.thephysiomovement.com.au/pilates-for-men-townsville/) **Published:** May 27, 2019 **Author:** adminva **Content:** ![Pilates Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Pilates-for-Men-300x225.jpg "Pilates Townsville – Tpm") ## **Real men do Pilates!** **Pilates for men** at [The Physio Movement](http://www.thephysiomovement.com.au/) focuses on the things that men need most, **core strengthening** and **flexibility.** Clinical Mat Movement (**Pilates for Men)** improves core stability, general body conditioning, body imbalances, posture, strength, flexibility and breathing. ### What is Pilates for Men? Get down on your TPM mat for a **no fuss**, **no frills** Pilates inspired workout tailored for men but still open for women to attend. Your one hour class is designed to develop body awareness from the inside out, with the control to build strength, flexibility and an injury-resistant core. All classes with our Clinical Mat Movement [**Physiotherapist**](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) start with breath awareness and deep abdominal engagement to set a sound base for beginners and more experienced participants alike. Pilates rings, balls and bands are used with exercises to add resistance, whilst focusing on Injury prevention (or rehabilitation) precision and control. Emphasis is given to improving spinal and hip mobility and flexibility in the hamstrings. Progressions and modifications are given for all exercises as required. **No previous Pilates experience necessary** but a Pre Pilates assessment (This is **Gap Free** when a 10 pass class is purchased) is required if you are new to exercise or recovering from injury. As our **Pilates for Men** classes are run by our physiotherapists, the cost of the class can be claimed under your **private health cover.** ### ![Clinical Pilates for Men](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Pilates-Townsville-300x157.jpg "Clinical Pilates for Men – Tpm") ### Pilates for Men Classes in Townsville (women can attend these sessions too) Drop In classes (Health care claimable – Only $20 per Class) Bookings are required and can be booked online anytime under [‘group classes’ ](http://www.thephysiomovement.com.au/book-now/) **Tuesday:** 5:30pm **Thursday:** 9:30am ### What to bring to your first Pilates Class? • Towel • Water Bottle • Mat (if you would like your own, or we have plenty) “This is as tough as any sit-up or ‘dish hold’ I’ve done at [Crossfit](https://www.reebok.com.au/crossfit), but the focus on breathing distracts me so my core strength tightens as my mind further loosens.” **Let’s begin – [Book](http://www.thephysiomovement.com.au/book-now/)** your Mat Movement assessment (previously known as pre pilates assessment) [here,](http://www.thephysiomovement.com.au/book-now/) or call [1300 876 348](tel:1300876348) or email[ info@thephysiomovement.com.au](mailto:info@thephysiomovement.com.au) to reserve your Pilates for Men (Mat Movement class). #### Spots are limited! #### **Categories:** Uncategorized --- ### [Hydrotherapy Townsville](https://www.thephysiomovement.com.au/hydrotherapy-townvsille-physio/) **Published:** July 17, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/07/Hydrotherapy--300x200.jpg "– Tpm") **The Physio Movement Townsville** offers Hydrotherapy services, also known as aquatic physiotherapy, at local pools across Townsville. These services are run by our qualified [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and include 1-on-1 sessions. ### What Is [Hydrotherapy](https://choose.physio/your-wellbeing/hydrotherapy)? Hydrotherapy describes many different activities that are done in water, often referring to movement and exercise for rehabilitation in a warm pool. These activities have a therapeutic effect and are great for patients of all ages, whether you are post surgical or recovering from an injury/illness, you will find benefit from being in the pool! Being in the pool can assist your body as the buoyancy of the pool reduces gravity on the body. This is great for reducing load and impact through painful joints such as the spine or knees. Our Physiotherapists incorporate their diagnostic skills, exercise knowledge and other treatment techniques to enhance the recovery and rehabilitation of our clients with a wide range of conditions and provide a unique environment to maintain health, well-being and fitness. ### Benefits of Hydrotherapy Hydrotherapy has been shown to assist with the following: - Post surgical rehabilitation and returning to weight bearing - Reduction in pain due to warmth of the water and buoyancy - Strengthen both upper limb and lower limb muscles due to water resistance - Improve cardiovascular fitness (general fitness) - Assist with coordination - Promote relaxation and stress reduction (one of our most beneficial for [**NDIS patients)**](http://www.thephysiomovement.com.au/ndis-can-physiotherapy-improve-life-physiotherapy-townsville-tpm/) Conditions that have been shown to improve following hydrotherapy: - Sports Injuries - Osteoarthritis - Low back pain - Stress and depression - Joint pains - Knee pain - Neck pain - Joint replacements (knees and hips) - Neurological conditions (such as Parkinson’s Disease, stroke and cerebral palsy among others) #### Hydrotherapy 1-On-1 Sessions Our 1-on-1 sessions allow us to create a highly individualised program tailored to suit your needs. We use a range of equipment in these sessions that include; pool noodles, weights and kick boards. This allows us to create a unique program to suit your goals. #### NDIS Hydrotherapy We are registered providers with the NDIS and currently assist a number of clients reach their goals through hydrotherapy. Once we have a formalised agreement in place, we can arrange for our NDIS Hydro Physiotherapist to schedule sessions at your chosen pool. [Schedule your Hydrotherapy appointment today ](http://www.thephysiomovement.com.au/contact-us/) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/07/NDIS-Hydrotherapy.png "– Tpm") **Categories:** Uncategorized --- ### [NDIS Townvsille | The Physio Movement](https://www.thephysiomovement.com.au/what-is-ndis/) **Published:** June 1, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/NDIS-Job-300x240.jpg "– Tpm") At [The Physio Movement,](http://www.thephysiomovement.com.au/) we are extremely passionate about supporting **NDIS Townsville**. Our Allied Health clinic has endless opportunities for our inspiring clients to assist in improving their daily lives through [Exercise, ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) [Physiotherapy Care,](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) [and Diet and Nutrition.](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) The Physio Movement **Townsville** is a **registered NDIS provider** of in clinic appointments, tele-health and hydrotherapy services. We deliver **home visits** to those NDIS participants who find it easier to have services performed in the comfort of their own home, rather than in a clinic. The Physio Movement is committed to helping people with disability reach their goals. We strive to work collaboratively with all people involved in patient care, ensuring the best outcome for NDIS participants. We can help participants to achieve greater independence, improved wellbeing, and allow them to be involved in the greater community. ## NDIS Townsville – How do I get started? In order to access [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), Dietetics and [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) under the NDIS, there are a few steps that need to be taken. [Click here](https://www.ndis.gov.au/applying-access-ndis/am-i-eligible) to see if you are eligible for [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/). Once your application is approved you will then work with a **Local Townsville Area Coordinator** or Planner to lay out your needs and goals and then you are ready to begin with The Physio Movement. ARE ALEADY APPROVED BY NDIS? Simply call The Physio Movement and [book an appointment.](http://www.thephysiomovement.com.au/contact-us/) Please make sure you notify us that you are NDIS approved, provide us with your name, your NDIS registration number and how your funds are being managed. [Book online anytime for our NDIS health services ](http://www.thephysiomovement.com.au/book-now/) or call 1300 876 348 to speak with one of our friendly clinicians. ###### \* © Endeavour Foundation 2016 – Opportunities for people with a disability **Categories:** NDIS, Sports Medicine & Nutrition --- ### [Returning to Exercise Post Birth ~ The Physio Movement](https://www.thephysiomovement.com.au/postpartum_exercise/) **Published:** March 26, 2020 **Author:** adminva **Content:** ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/03/Returning-to-Exercise-post-Baby-300x200.jpg "– Tpm") ### Returning to Exercise after Birth Becoming a mother is a beautiful and transformative experience, but it can also bring significant changes to your body. After giving birth, many women are eager to regain their pre-pregnancy fitness levels and incorporate exercise into their routines. However, it’s crucial to approach postpartum exercise with caution and prioritise your physical and mental well-being. In this blog post, we will provide you with a comprehensive guide on returning to exercise after giving birth, ensuring a safe and effective transition into a postpartum fitness routine. Over the month of March, we have been sharing many pregnancy-related videos and advice on returning safely to exercise post birth. How soon you are ready to return to exercise depends on you as an individual, your birth experience and your individual circumstances, which is why we always advise a 6-week post birth check up with our [Women’s Health](http://www.thephysiomovement.com.au/services/womens-health/) focused [Physiotherapist.](http://www.thephysiomovement.com.au/services/womens-health/) Your 6 week check up can be done both in clinic and via a [telehealth appointment](http://www.thephysiomovement.com.au/services/tele-physiotherapy/), meaning you do not need to leave your house. Exercise and movement can help you recover safely after childbirth, make you stronger and boost your endorphins (your brain’s feel-good neurotransmitters). As a new mum, its normal to feel tired and un-motivated, but there are so many options to get your body moving. A simple way to being incorporating exercise into your day is to simple walk your baby in the pram. ## Exercise for new Mums can: - Promotes weight loss - Improves your cardiovascular fitness - Restores muscle strength - Boosts your energy levels - Improves your mood - Relieves stress - Helps prevent post-natal depression (aka baby blues) ## Body Changes Post Birth When you feel ready to begin exercise and have consulted with a professional, its extremely important to not overdo it. Many mums feel great post birth, however, your body has gone through huge changes and needs the appropriate time to recover. Listen to Your Body and pay close attention to your body’s signals and adjust your exercise routine accordingly. If you experience pain, dizziness, or excessive fatigue, it’s essential to scale back or modify your activities. Remember, every woman’s postpartum journey is unique, so it’s vital to honor your body’s needs and limitations. Everyone has a different birth experience, however many mums witness physical problems including [back pain,](http://www.thephysiomovement.com.au/conditions/back-pain/) [Hip](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) and pelvis pain, and leaky bladder, which can be made worse from vigorous exercise. Postpartum abdominal separation is a common condition following labour. They will generally go back to normal after birth but sometimes require additional care from our [Womens Health](http://www.thephysiomovement.com.au/services/womens-health/) focused Physiotherapist. Your Pelvic Floor has undergone changes especially if you birthed a large baby or you pushed for a long period of time. These can become weakened and through professionally prescribed exercises can be re-strengthened. ## Safe Exercises for mums ## 1. Pram walking ### Cardio Fitness Daily walking is a great way to get moving and build up your cardiovascular fitness. This is an exercise which can be done with your baby in the pram, which also provides resistance to help tone your upper body. Where to start? Begin with 20 minutes of brisk walking and increase the length of your walk gradually until you can walk briskly for 40-60 minutes. ## 2. Bridge (with Pelvic Tilt) ### Abdominals, glutes, and lower back Regaining your core strength is vital post-birth. This is particularly important for mothers who had their abdominal muscles separate during pregnancy ( ‘diastasis recti’). 1. Lie on your back with your knees bent and your back in a neutral position 2. Take a deep breath in and raise your hips off the floor until your hips, knees and shoulders are aligned. 3. Squeeze your buttocks and tighten your abdominals. 4. Exhale and return to the starting position. 5. Repeat 10 times. ## 3. Pelvic floor exercises (Kegels) ### Pelvic Floor The very familiar term to any pregnant woman, Kegels. Continuing these exercises during the postpartum period can help strengthen the pelvic floor muscles. How to correctly perform a pelvic floor exercise: 1. Tighten your pelvic floor muscles (the ones used to stop the flow of urination). 2. Hold for 10 seconds. 3. Repeat throughout the day. ## 4. Wall squats ### Legs and Glutes Lean your back against a wall and walk your feet out in front of you, so you slide down the wall, until your knees are at a 90° angle to your body. Hold the position, keeping your abdominals contracted, for 20–60 seconds. ## 5. Push-ups ### Arms and chest Our babies grow very quickly, so now is a great time to build on our upper body strength. 1. Get into the all-fours position, knees bent with your toes tucked under. 2. Place your hands slightly wider than the width of your shoulders. 3. As you inhale, bend your arms, pushing your elbows out to the side, as you lower your chest. 4. Exhale and push your body back up. 5. Repeat 10 times. ### Other exercises that are safe after pregnancy include: - Swimming and aqua aerobics - yoga - [Pilates](http://www.thephysiomovement.com.au/5-unexpected-reasons-to-do-pilates/) - low-impact aerobics - light weight training - cycling For at least 3 months, try to avoid heavy weights, sit ups and high-intensity aerobic activity such as running and tennis. If you require any further assistance during this important time as a new mum, please contact our [Women’s Health](http://www.thephysiomovement.com.au/services/womens-health/) Physiotherapist on [1300 876 340]() or email **Categories:** Sports Medicine & Nutrition --- ### [Core stability training for chronic lower back pain](https://www.thephysiomovement.com.au/core-stability-training-for-chronic-non-specific-lower-back-pain-a-waste-of-time-or-still-relevant/) **Published:** May 8, 2017 **Author:** The Physio Movement **Content:** A blog previously posted explored a 2012 systematic review looking at core stability training in the athletic population. This study found that isolated core strengthening may have positive impacts on athletic performance, but had some limitation in the study. This blog will present 2 recent articles released about the effects of lumbopevlic stability training (LPST)/core strengthening in patients with chronic non-specific lower [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) (CNSLBP). It is quite common for physiotherapists and exercise physiologists to prescribe LPST exercises for patients with CNSLBP. Literature over previous decades has showed CNSLBP can have a range of factors causing the patients symptoms, but it has been noted the effects of having an impaired core (Paungmali et al, 2016). In addition to the pelvic floor (supports our organs and makes bottom of abdominal cavity), the transverse abdominus (TrA) and lumbar multifidus are deep core muscles that have a primary role in lumbar spine stabilization. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/core-stability-1-300x188.png "– Tpm") When a person has lower back pain, wether it be chronic or acute it is very common for these muscles to either not activate correctly or ‘switch off entirely’. Paungmali and colleagues conducted research in 2015 comparing the effects of LPST (including specific exercises focusing on TrA contractions and training) to a placebo exercise in passive cycling (laying on back with legs doing cycling motion for you) and a control of just rest in patients with CNSLBP. The study included 25 participants (7 males and 18 females) and they looked at the short-term effects on TrA muscle thickness (looking with real time ultrasound) and effects on pain modulation. Although it was a relatively small sample size for the study, the results were quite supportive of LPST. They found that the LPST provided significant therapeutic benefits as measured by an increase in the muscle thickness of the TrA at rest and during contraction (Paumgmali et al, 2015). Furthermore, LPST provided therapeutic effects as it improved the perception of pain beyond the placebo and control interventions. The pain intensity under the LPST condition was significantly better than that under the placebo and control interventions (Paumgmali et al, 2016). Both articles concluded that LPST may provide therapeutic effects in the short term in CNSLBP patients not only in pain perception, but also in TrA muscle thickness and activation. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Untitled-300x199.png "– Tpm") As [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [exercise physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) are evidence-based professions, studies such as these help guide our treatments for CNSLBP. As evidence shows ‘hands on’ therapies from physiotherapists may be not indicated for most CNSLPB patients, studies such as these 2 show that LPST have positive effects on patients and should be considered in the management of lower back pain. References: Paungmali, A., Joseph, L., Sitilertpisan, P., Pirunsan, U. & Uthaikhup, S. (2016). Lumbopelvic core stabalization exercises and pain modulation among individuals with chronic nonspecific low back pain. *World institute of pain.* Doi: 10.111/papr.12552 Paungmali, A., Joseph, L., Sitilertpisan, P., Pirunsan, U. & Uthaikhup, S. (2015). Changes in transversus abdominus muscle thickness after lumbo-pelvic stabalization training among chronic low back pain individuals. *La Clinica Terapeutica*. Doi: 10.7417/T.2015.1884 **Categories:** Sports Medicine & Nutrition --- ### [Lower back pain – To bend or not to bend?](https://www.thephysiomovement.com.au/lower-back-pain-to-bend-or-not-to-bend-the-ever-changing-phenomenon/) **Published:** May 6, 2017 **Author:** The Physio Movement **Content:** Have you had [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) at some point in your life? The answer, most likely is yes. Back pain is common with about 80% of people experiencing back pain within their lifetime. However, it is rarely due to serious cause. For 10-30% of people, back pain can be very distressing, interfering with activities of daily living, the ability to remain active and can negatively impact their quality of life. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Back-pain-1-300x167.png "– Tpm") There are many common and unhelpful myths about back pain like: back pain is caused by wear and tear, damage or the joint ‘being out’, we can ‘slip discs’, the back wears out from lifting, we shouldn’t exercise or lift with back pain and that back pain gets worse as we get older. Firstly, to understand low back pain (LBP), and understanding of categories of pain is essential. Acute pain is that initial pain felt when either tissue structures have been damaged and may result in inflammation and dysfunction. This pain is important and serves as a protective function for humans. It tells us something has happened, and we need to rest and heal. However, if this pain remains longer then 3 months it is known as persistent or chronic pain. By this point in time, whatever soft tissue damage occurred to discs, joints, ligaments or muscles has healed. Therefore, this pain serves no purpose to us and tends to create fear that tissue damage is still occurring. Chronic pain can be debilitating, as is currently the highest costing condition in Australian healthcare, costing billions of dollars annually. As a society, we generally have negative thoughts towards pain in general. When it comes to LBP, we tend to have increased fear and negative attitudes about it. We tend not to stress too much about a sprained ankle, as we know it will get better over time, but if we sprain or injure our backs we can have panic set in very fast. LBP can either be categorized as specific or non-specific LBP. Specific LBP is rare, less then 1% of people have it related to cancer, infection, fracture or an inflammatory process. Further, only 5% of people have back and leg pain associated with nerve compression. This means that the majority of people with LBP DO NOT have a ‘specific’ pathology. The good news for 90-95% of people is that their LBP is not related to specific pathology, but more due to a simple strain of the back usually at a time where we are more vulnerable (run down, tired, stressed, tense, sad, inactive or over-active). Often with LBP, we are quick to seek medical imaging such as CT scans and MRI’s. Scans are not indicated for the majority of back pain unless specific pathologies are suspected. What people with pain are generally unaware of is that everyone over the age of 20 will have some form of degenerative changes to discs (80%) including disc bulges (50%) that may not be causing any pain at all. There are times when scans can be helpful, but usually can make things worse as we start to worry more and more about our backs in an unhelpful way and try to protect them. Evidence in recent years is driving the medical industries ([physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) included) to change their beliefs about the spine. There is generally a lot of fear with the structure of the spine. People are told to be careful with their backs and have the fear to do harm. When disc related pathology is suspected, people are told to avoid bending forward and avoid loading the spine. Whilst in some instances this is needed (acute injury etc.) the spine is a strong and robust structure, which we can trust. Spines are made to move and bend! The role of the brain and the nervous system in pain is an area of focus gaining more and more attention. We now know that pain is a very subjective sensation completely generated in the brain. Often with disabling back pain, the motor systems are overactive or hypersensitive. This means the muscles that affect the spine are guarding the back too much. In chronic LBP, neural pathways that send messages to the brain can become hypersensitive, meaning messages that may be interpreted as pain are fired increasingly easily, almost to the extent that all information from the back is perceived as pain. Stress, anxiety and fear are all large contributors to a heightened nervous system, meaning the person is constantly on edge about their pain. So, what is the importance of continuing to bend in chronic and acute pain? It is especially important in acute cases of lower back pain, to encourage gaining flexion range back as early as possible. By encouraging normal movement patterns and allowing the patient to trust their backs again, the effects this would have on development of neural sensitization, depression/ anxiety, fear, negative thoughts, illness behaviors and over protection/muscle protection will be huge. Once you’ve been cleared of serious pathologies and your physiotherapist is happy for you to start moving again, do it! **Categories:** Sports Medicine & Nutrition --- ### [Aching and Sore Feet | Townsville Podiatry | The Physio Movement](https://www.thephysiomovement.com.au/aching-sore-feet-townsville-podiatry-physio-movement/) **Published:** August 23, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/tired-feet-300x199.jpeg "– Tpm") ## Aching and Sore Feet? ## **Townsville Podiatrist at The Physio Movement cover Aching Feet…** When you have sore and painful feet, you hurt all over because your feet are the base of your entire bone structure. Problems with your Feet can cause pain in your Shins, knees and back and lead to overall discomfort when standing, walking, or running. Your feet really do take a huge load and do a lot of hard work! Your feet are a very complex part of your body. Each foot has over 26 separate bones held in position by dozens of ligaments, tendons and muscles and the bones and muscles form flexible arches that support the weight of your entire body. As you raise your foot to take a step, your joints lock so you have the leverage to push your body forward. When you lower your foot to the ground, the joints unlock to assist with shock absorption and normal leg function. This locking and unlocking of the joints allows you to walk on any surface, whether it be a soft sandy beaches, a dirt track or a concrete foot path. Your feet support your entire body weight and the slightest misalignment of muscles and bones can cause many health concerns and pain for your body. Its been said that your feet function in a similar manner to the front end of your car. When your car is out of alignment - The tyres wear out quicker and unevenly - Uneven stress is placed on the frame or chassis - The steering wheel may even begin to vibrate or shake - Driving at significant speed can become quite dangerous **A misaligned foot does similar thing** - Pressure develops and trouble starts immediately - Bones can move against bones - Ligaments become over stretched and muscles can become overused - Soon the structures in the leg and entire body can start to break down **The symptoms of faulty foot function may include:** - Aching feet - [Heel pain](http://www.thephysiomovement.com.au/8-things-need-know-heel-pain-tpm-podiatry-townsville/) - Claw toes - Corns and calluses - Bunions - [Shin Splints](http://www.thephysiomovement.com.au/shin-splints/) or shin pain - Pain in the legs - [Knee pain](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) - [Hip pain](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Back](http://www.thephysiomovement.com.au/conditions/back-pain/) & [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) can even be related to poor foot and leg function **How is your condition treated with a Podiatrist?** Podiatrist Chris graduated from Podiatry in 1996, having extensive clinical experience in dealing with aching feet and legs. When visiting Podiatrist Chris, treatment options for sore feet may include specific exercises, foot mobilisation, specific strapping, supportive footwear, shoe analysis, [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), orthotic therapy, and bracing. At [The Physio Movement](http://www.thephysiomovement.com.au/) we have an Orthotic appliance which takes personalised Biomechanical measurements, enabling Podiatrist Chris to complete a prescription for Orthotics to address your particular foot problems, leg pain or postural complaints. [Book Now](http://www.thephysiomovement.com.au/book-now/) to arrange a time to get your aching feet under control- Lets stop the pain! **Categories:** Sports Medicine & Nutrition --- ### [LACKING SLEEP - How it impacts exercise and body composition](https://www.thephysiomovement.com.au/lacking-sleep-how-it-impacts-exercise-and-body-composition/) **Published:** April 27, 2017 **Author:** The Physio Movement **Content:** [Regular and quality sleep](http://www.thephysiomovement.com.au/5-tips-for-a-better-nights-sleep/) is an important part of a healthy life, but many find this a hard thing to come by, be it the perceived lack of time, a condition that disrupts sleep (sleep apnoea) or just high levels of anxiety and stress. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/sleep-1.png "– Tpm") ## Diet and Sleep A lack of sleep has been proven to cause an increased caloric intake and lower levels of physical activity with higher prevalence of cardiovascular disease, diabetes, weight gain and all-cause mortality. The hours of sleep per night considered to be of most benefit is anywhere from 6-9 varying for the individual as factors such as age and gender. Not enough time spent on the pillows also has a detrimental impact on cognitive function, reaction times and motivation. ## Diet and Exercise The associated weight gain and prevalence of diabetes is due to sleep being an important factor for the release and regulation of growth hormone, cortisol, leptin and ghrelin. It also impairs glucose tolerance and insulin release. Leptin and ghrelin are hormones associated with appetite, inhibited levels of these hormones leads to increased hunger and less feeling of satiation, and the inhabitation of the body’s release of insulin is the main pathway to the cause of diabetes type 2 Whilst there is many studies completed on sleep and its direct impact on exercise, there is still a few grey areas because finding sound empirical evidence showing a direct impact of sleep on exercise is difficult as there are many confounding variables, such as double-blinding – the inability to have two groups unaware of what intervention they are receiving. For those who are more interested in strength there has been some well documented hormonal changes with chronic lack of sleep causing a catabolic environment within the body, higher levels of cortisol and lower testosterone, leading to the theory that chronic lack of sleep will impede on protein synthesis, causing both impaired muscle growth and even an environment favoring muscle breakdown. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/sleep-2.png "– Tpm") In regards to the more aerobic/anaerobic based exercises, the only consistent finding has been a significant impact of the time to exhaustion variable which has also been thought due to the catabolic environment that the body is under with lack of sleep disturbing the glycogen that is stored. Some of the other studies that have shown an impact between the sleep and non-sleep groups were more related to perceived exertion rather than any other physiological associated by-products of fatigue. While there is a lot of grey area in how sleep directly affects performance itself, the indirect effects such as lowering of the immune function, increasing the likelihood of becoming sick, and the increased perception of effort and lower energy levels are the ways in where a lack of sleep affects those attempting to get consistent training Adequate sleep can even be seen to be of more importance for those who are intensely training, which may seem like common sense, but as one begins to training at higher and higher intensities there is an increased susceptibility to get a Upper respiratory tract infection, couple this with chronic lack of sleep and it’s a recipe for a bout of the flu or a sore throat. Whilst we don’t need science to tell us what most of us have known, that adequate sleep equals a happier and healthier you, having an understanding as to where that lack of motivation may have come from or that run down feeling, can lead you in the right direction to changing your habits to more beneficial ones. **Categories:** Sports Medicine & Nutrition --- ### [Could Relative Energy Deficiency in Sports be limiting your performance? (RED-S)](https://www.thephysiomovement.com.au/relative-energy-deficiency-in-sports/) **Published:** May 9, 2018 **Author:** Belinda Brown **Content:** How are you performing? **Have you heard of Relative Energy Deficiency in Sport \[RED-S\]? Basically, it refers to low energy availability due to an imbalance between energy intake in form of food and energy expenditure required for activities of daily living, healthy bodily functions, growth and sport activities. RED-S identifies many body systems affected, as well as performance consequences for athletes. \[Refer Table Right and Figure Below\]** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/REDS.png "– Tpm") ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/REDS1.png "– Tpm") **This can affect both male and female.** **Sports where athletes are most at risk include aesthetic-judged sports, endurance, weight –category or weight-dependant sports.** Periodic health examinations should include screening, as early detection and appropriate intervention is important to prevent health consequences and to improve performance. Once again, **low energy availability** is the cause of RED-S so this should be the focus – is it present and causes? Red flags if athletes present with disordered eating, menstrual dysfunction, stress fracture, weight loss, lack of growth, decreased performance or mood disorders. Blood work, assessment of bone mineral density, body composition and resting metabolic rate can be helpful for treatment plan. It is important to work with appropriate health professionals, if you have RED-S, to assist you to increase dietary intake of energy, return to exercise with supervision, monitoring and a training program appropriate for you and underlying psychological or other health issues are being addressed. This will focus on reversing the underlying cause – **low energy availability.** Being aware of RED-S is important to try and prevent the health consequences of it. For more information, contact one of our [Physiotherapists](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) today to get you back on the road to training at peak performance. Lizzy Hore, Womens Health Physiotherapist **Categories:** Sports Medicine & Nutrition --- ### [How to manage Bone Health and Hormones](https://www.thephysiomovement.com.au/bone-health-and-hormones/) **Published:** October 19, 2020 **Author:** adminva **Content:** ## How to manage Bone Health and Hormones ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/10/Hormone-Health-and-Bone-Health-copy-300x200.jpg "– Tpm") The skeletal and hormone systems are actually quite complex and therefore, can seem overwhelming on finding the best balance for your systems. Both systems change quite dramatically over a life span and both of these systems changes are part of the ageing process, so there are factors we just can’t modify or control. However, we know these systems are impacted by a variety of lifestyle factors such as; **[nutrition](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), mechanical loading, [exercise](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [stress](http://www.thephysiomovement.com.au/the-role-of-stress-on-your-health-and-wellbeing/), sleep, [anxiety](http://www.thephysiomovement.com.au/how-can-exercise-improve-your-mental-health/)** and the list goes on. We want to maintain a healthy skeletal system as it is a lattice of support for our body and a storehouse for minerals. A well-functioning hormone system supports the skeleton’s growth and health as well as every tissue in our body. Bone consists of calcium and phosphate bound in a matrix of collagen to make it resilient and allows impact to be absorbed without breaks. When we don’t provide our body with enough nutrition to support the hormone and bone regulation our systems become imbalanced. I will relate this to the sayings ‘If you don’t use it, you lose it’ or ‘form follows function’. These systems will respond to the food you eat and the exercise load you put through your body. Not doing or eating enough will strip the body of nutrients and load which is needed to reinforce growth. If there is in adequate hormones regulating through the body, it will seek stores from the bone system to supply where necessary and vice versus. On the other end of the spectrum doing too much or foregoing sleep will lead to an overactive system to keep up with demand. Examples of this can be a woman losing her menstrual cycle or a male who continues to get stress fractures from exercise. These are imbalanced and you could say unhealthy systems. These two systems are complex. The skeletal system’s health is multifactorial, and the hormone system is only one influencer that can have positive or negative effects on our bone health. What you can do for your hormone health and in turn your bone health which you can control can be simple – **prioritise your health and listen to your body**. Make sure you find your balance. Do not underestimate how important sleep, stress management, and eating well and moving can be for your body. In my experience usually working on one or two of these things will also influence another. If you feel you aren’t managing well with any or all of these in your current lifestyle, please seek appropriate help to work through these. Identify why you might not be eating enough, not sleeping or exercising too little or too much then find a professional that can help you to ensure you go through the lifespan with healthy bones that can carry your body to achieve all you wish to do in your life. If you are worried about your bone health, then a **Bone Mineral Density** Scan can be ordered from your doctor and a blood test to determine your mineral levels can be of value too to determine what you might need in your diet. Please see below for critical hormones that regulate bone health and have this discussion with a trusted doctor. **Table Most Critical Systemic Hormones Regulating Bone** Calcium Regulating HormonesParathyroid HormoneCalcitriol (Active Vitamin D)CalcitoninSex HormonesEstrogenTestosteroneOther Systemic HormonesGrowth Hormone/Insulin-Like Growth FactorThyroid HormoneCortisolIf you would like to discuss your health, training levels, or injury management with one of our professionals, [contact TPM](http://www.thephysiomovement.com.au/contact-us/) on 1300 876 348 or email info@thephysiomovement.com.au ###### From: [2, The Basics of Bone in Health and Disease ](https://www.ncbi.nlm.nih.gov/books/NBK45504/)Bone Health and Osteoporosis: A Report of the Surgeon General. Office of the Surgeon General (US). Rockville (MD): [Office of the Surgeon General (US)](http://www.surgeongeneral.gov/); 2004. [Copyright Notice ](https://www.ncbi.nlm.nih.gov/books/about/copyright/)NCBI Bookshelf. A service of the National Library of Medicine, National Institutes of Health. ###### **Categories:** Sports Medicine & Nutrition --- ### [Bike Fit Townsville with Marvin](https://www.thephysiomovement.com.au/bike-fit-with-marvin-from-in-the-loop-kiteboarding/) **Published:** March 19, 2018 **Author:** The Physio Movement **Content:** ## Bike Fit with Marvin ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/03/Bike-Fit-Townsville-225x300.jpg "– Tpm") Recently we were joined by Marvin from [In The Loop Kiteboarding](http://www.intheloopkiteboarding.com/store/intheloop-townsville) in clinic for a Bike Fit. This year, Marvin has decided to take up triathlon, with his main goal being Sunshine Coast 70.3 in late August this year. As Marvin has only just begun triathlon, he made the decision to invest in himself and come and get a bike fit at TPM. Following a full biomechanical assessment, we found the following: - A leg length difference of approximately ~6mm, which is often not significant enough to alter. However, when watching Marvin pedal he was overly raised through his left side when riding, meaning that his functional leg length difference outweighed his anatomical leg length difference. As a result, we installed spacers under his right cleat - Marvin’s left hip flexor was extremely tight, which was causing him some discomfort during riding. Him and his coach made the conscious decision to change him to shorter cranks a few weeks ago, which will pay off for him in the long run - While Marvin had fantastic hamstring length from his history of professional kiteboarding, he was quite neurally wound up, meaning that he had difficulty dropping his heel when riding, impacting his power output - Marvin was getting some elbow pain when resting on the elbow pads on his TT bike Working as a health professional we have the luxury of treating these issues prior to fitting Marvin in his new position. While we can change a person’s bike position and say “this is the ideal position”, is this really the ideal position for their body type? After treating Marvin, he was able to drop his heel better, felt less pain in his left hip flexor, and as a result, could rotate his pelvis forward to flatten his back out (as seen in the second picture below). **Marvin pre-bike fit:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/03/Pre-Bike-Fit-Townsville-300x229.png "– Tpm") **Marvin post-bike fit:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/03/Post-Bike-Fit-Townsville-300x227.png "– Tpm") - Improved hip closed angle: this allows Marvin to be able to run off the bike more effectively, as his hip flexors aren’t closed up, putting more stress on his lower back - Seat height increased: this reduced patellofemoral (knee) joint load. It will be further increased as Marvin works on his hamstring length in his take-home exercise program - Front end length increased: this will help with Marvin as he tries to rotate his pelvis forward and place less load on his lower back - Front end height increased: previously, Marvin had to reach for his bars, causing the “harbour bridge” effect through his mid-back. By increasing the height in the front, Marvin is able to extend more through his thoracic spine and take less load through his elbows, which he noted was giving him issues. This also means that his neck is in a better position, which he will have to hold for 90kms - Take home program: we are looking to work on freeing Marvin up neurally in his lower limbs, allowing him to drop his heel more comfortably when riding, and helping him to therefore put out more power in a time-trial position - Leg length difference: Marvin had a functional leg length difference when watching him ride on the bike. We could notice his left side was raised and had a higher power output when looking through the Computrainer system. As a result, we placed a small spacer under his cleat on the right side to even out his power output and efficiency, along with correcting postural imbalances - By working on Marvin’s position in the aforementioned ways, we have not only made him more comfortable and increased his power output, but we have also reduced his frontal drag area meaning that he is able to be more aerodynamic and save precious time over the 90km bike course on the Sunshine Coast After finishing Marvin’s bike fit, we finished off his report for his local bike shop to make his alterations. In this report, we included his home exercise program, which worked on all of these imbalances we identified earlier. Marvin will be coming back in in 4-6 weeks after trialling his new fit and we will make any further changes as required. Ideally, if Marvin performs his home program as required, we will be able to lift his seat height a bit further. Connor McKay – [Physiotherapis](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)t at [TPM](http://www.thephysiomovement.com.au/) [**Book Now**](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How can Exercise Improve Mental Health | Mental Health Month](https://www.thephysiomovement.com.au/can-exercise-improve-mental-health-mental-health-month/) **Published:** October 12, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/pexels-photo-326559-1-300x190.jpeg "– Tpm") TPM Fitness with[ Exercise Physiologist ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)Callum **How can exercise improve Mental Health, come behind the scenes of Exerciseand Mental health with TPM Exercise Physiologist Callum.** So with it being mental health month, I would like to explore how exercise can benefit those suffering with a mental health concern. Firstly, I would like to acknowledge how far we have come in regards to acknowledging and being aware of mental health as a health condition some people have no control over. When people are diagnosed as being clinically depressed they have physical changes within their mind, which makes it a condition that someone can not just “get over”, similar to when one breaks their arm, yes, the body will heal itself but you will need medical intervention to help facilitate the rehabilitation. It has been scientifically proven that Exercise is one of the most effective forms of treatment for depression and anxiety. Multiple meta-analysis ( studies that have looked at multiple studies, meaning strong evidence based) have shown that people who exercise have moderate to large reductions in the likelihood on depression, with a growing body of evidence that exercise can be used alongside medication for effective treatment. What I feel as a professional [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) is that ‘how much exercise’ isn’t explored within these studies. I can understand that the thought of stepping outside and going for a run doesn’t seem inviting for someone who is witnessing a mental health issue. Here, we first need to reiterate the fact that during depression there is a change going on inside our brain. During depression it is believed that a deficit of serotonin is what leads to depression or rather depression causes the deficit of serotonin as an outcome, either way it is important to note that exercise can help to increase our serotonin levels. I find this interesting because it indicates that different exercise modes may be more beneficial for depression, so far research shows that if you were to do a bout of activity on a bike (moderate intensity activity) versus stretching (low intensity activity), there was a significant difference in the level of depression, cycling having lower incidences between the two groups whereas the two groups had no/little difference in anxiety. The bottom line is while going for some exercise may seem like an arbitrary recommendation it has been shown in countless studies to be effective, not only improving ones psychological aspects and self-esteem but only in the more physical aspect by improving the serotonin availability within the brain. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/pexels-photo-278312-300x199.jpeg "– Tpm") If you are feeling low, anxious, or depressed, please seek advice from your GP. **[Book Now](http://www.thephysiomovement.com.au/book-now/) to begin improving your health today.** **Categories:** Sports Medicine & Nutrition --- ### [How effective is isolated “core stability” training for athletic performance?](https://www.thephysiomovement.com.au/how-effective-is-isolated-core-stability-training-for-athletic-performance/) **Published:** April 25, 2017 **Author:** The Physio Movement **Content:** Core stability training is typically defined as training to improve trunk and hip control, and has become a typical part of athletic development even though there is little known about the *direct* relation to athletic performance. Firstly this is a review of the direct relation to core stability and athletic performance (healthy population) and all these findings are in regards to this very particular area, so its to not disregard global stability or the benefit of core specific exercises for populations who are injured, musculoskeletal conditions or [rehab](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/). This discussion in highlighted from the results from of a 2012 systematic review, which finds a number of well-written studies based around a specific topic and draws a significant conclusion from the results. These studies are great when there is conflicting evidence or when making specific current statements about evidence practice. This study is the determine is a stand alone core stability session (without any other sport specific activities or whole body movements) enough to elicit a response for improved performance. This can be more important for those who have limited time, trying to get more bang for your buck or those who train larger quantities and need only include sessions that are worth the fatigue. The results show that there is marginal improvements with athletic performance for isolated core stability and many of the studies that did show improvements actually included other activities, thus influencing the results. There is also varying responses depending upon the population group, old vs young and trained vs untrained. With untrained populations responding better to the training stimulus than trained individuals. In conclusion when designing your own training plan or for someone else’s, it should be considered where core stability training should be implemented. Due to the results it would appear that having core stability training should be programmed more towards general prep or recovery phase rather than competitive or pre-comp phases, and even then have it as a part of a larger exercise regime and not a stand alone. **Categories:** Sports Medicine & Nutrition --- ### [2 ways a Chiropractor can assist with Chronic back pain](https://www.thephysiomovement.com.au/2-ways-a-chiropractor-can-assist-with-chronic-back-pain/) **Published:** May 25, 2022 **Author:** The Physio Movement **Content:** ## Chronic Back pain and Chiropractic ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Chiro-for-Back-Pain--300x199.jpg "– Tpm") ### ### **How can TPM Chiropractic care Townsville assist with Chronic Back Pain?** “An estimated 3.7 million Australians are suffering from chronic back problems, making it a major public health concern. Chronic back pain is a long-term, persistent condition and can cause physical and psychological distress. As part of Spinal Health Week 2017 (22-28 May), the Chiropractors’ Association of Australia (CAA) is encouraging people to seek help for chronic back pain. #### Taking the first steps to combat chronic back pain and Chiropractic In the first instance, it can be helpful to seek advice from a healthcare practitioner and then focus on self-management in light of the advice received. Chiropractors are trained “to diagnose, treat, co-manage, and manage the treatment of patients with low back pain disorders”[\[1\]](file:///C:/Users/Marketing/Desktop/2%20ways%20a%20chiropractor%20can%20help%20with%20Chronic%20Back%20Pain%20-%20BR.docx#_ftn1) and work with other healthcare professionals where needed to address chronic back pain. There are many ways [chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/ "Chiropractor Townsville") can help with chronic [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/). ### 2 ways a Chiropractor can assist in managing Chronic Back Pain. ### **1. Chiropractic Treatment** For chronic back problems, chiropractors use a variety of non-surgical treatments such as spinal manipulative therapy (SMT). As with any treatment approach, your chiropractor will work with you to evaluate if this method can bring relief for your chronic back pain symptoms. SMT has shown positive effects on back pain. A study has shown that in terms of short- and long-term patient-rated pain and disability, for (predominantly chronic) lower back pain, there is strong evidence that SMT is similar in effect to a combination of medical care with exercise instruction.[\[2\]](file:///C:/Users/Marketing/Desktop/2%20ways%20a%20chiropractor%20can%20help%20with%20Chronic%20Back%20Pain%20-%20BR.docx#_ftn2) Chiropractors are highly qualified healthcare professionals who are licensed to use SMT and other manual therapies to assist patients suffering from chronic back pain. ### **2. Lifestyle Advice** It can be hard to identify the cause of chronic back pain, especially in the absence of an injury or medical condition, however, a sedentary lifestyle and poor posture are risk factors for this condition. Staying active is important for spinal mobility and health. People with chronic back pain may find it hard to exercise, however, they should try to be as active as possible. Incorporating walking into your daily routine is a good way to start. Poor posture can also put strain on the spine. Slouching or hunching distorts the natural shape of the spine and places undue stress on it. Chiropractors can advise on self-management of chronic back pain symptoms through exercise and lifestyle modification. For more information on maintaining a healthy spine, [visit TPM Chiropractic ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)here, or contact[ The Physio Movement](http://www.thephysiomovement.com.au/) on (07) 4740 4516. ## ## [ Ready to Move + Feel Better: Book Now ](http://www.thephysiomovement.com.au/book-now/) ###### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/03/Online-Physio-TeleHealth-Physio-300x200.jpg "– Tpm") ###### ###### ###### Thank you for the fantastic article- https://chiropractors.asn.au/blog/2-ways-a-chiropractor-can-help-with-chronic-back-pain/ ###### [\[1\]](file:///C:/Users/Marketing/Desktop/2%20ways%20a%20chiropractor%20can%20help%20with%20Chronic%20Back%20Pain%20-%20BR.docx#_ftnref1) Globe, Gary et al. “Clinical Practice Guideline: Chiropractic Care For Low Back Pain”. *Journal of Manipulative and Physiological Therapeutics* (2016): Web. ###### [\[2\]](file:///C:/Users/Marketing/Desktop/2%20ways%20a%20chiropractor%20can%20help%20with%20Chronic%20Back%20Pain%20-%20BR.docx#_ftnref2) Bronfort, Gert et al. “Evidence-Informed Management Of Chronic Low Back Pain With Spinal Manipulation And Mobilization”. *The Spine Journal* 8.1 (2008): 213-225. Web. ###### Posted in [Spinal Health](https://chiropractors.asn.au/blog/category/spinal-health/ "View all posts in Spinal Health")Tagged [CAA Chiropractor](https://chiropractors.asn.au/blog/tag/caa-chiropractor/), [chiropractor](https://chiropractors.asn.au/blog/tag/chiropractor/), [chiropractors](https://chiropractors.asn.au/blog/tag/chiropractors/), [Chiropractors’ Association of Australia](https://chiropractors.asn.au/blog/tag/chiropractors-association-of-australia/), [chronic back pain](https://chiropractors.asn.au/blog/tag/chronic-back-pain/), [help is at hand](https://chiropractors.asn.au/blog/tag/help-is-at-hand/), [spinal health](https://chiropractors.asn.au/blog/tag/spinal-health-2/), [spinal health week](https://chiropractors.asn.au/blog/tag/spinal-health-week/) **Categories:** Sports Medicine & Nutrition --- ### [Everything you need to know before surgery](https://www.thephysiomovement.com.au/the-unofficial-guide-to-surgery-everything-you-need-to-know/) **Published:** March 11, 2022 **Author:** adminva **Content:** ![Physio Surgery Guide](http://www.thephysiomovement.com.au/wp-content/uploads/physio-surgery-guide-225x300.jpg "Physio Surgery Guide – Tpm") Surgery is a massive thing for a lot of people. If you have to have surgery for an injury or due to ongoing factors such as pain or instability, it’s important you have all the facts. Here is our “**TPM Guide to Surgery**“, to help you better understand how it all works. ***What types of Surgery do we usually see in clinic at The Physio Movement?*** Our post-surgical caseload is mainly orthopaedic. However, our [Women’s Health](http://www.thephysiomovement.com.au/services/womens-health/) physio, Lizzy, also sees a high number of patients following gynaecological surgery. Our team is also experienced in other surgeries, like abdominal surgery. The most common orthopaedic surgeries we see are usually ACL reconstructions, ankle ligament reconstructions, shoulder reconstructions, along with knee and hip replacements. Not all surgeries are sporting or injury-related! ## ***Do I really need Surgery?*** This is a common question we hear coming through the clinic. To us, this is completely dependent on the patient. There is evidence suggesting that many orthopaedic injuries can benefit from conservative management, however it is our job to advise based on your personal situation whether it could be the best avenue for you. We have non-operative rehabilitation programs within the clinic, such as our [GLA:D Knee + Hip](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/) Osteoarthritis Program, however again these programs aren’t always indicated. The decision to have surgery usually requires a conversation between you, your family, your surgeon and us, your physiotherapist, to discuss the best plan of action going forward. If you sustain an injury playing sport – the best first port of call is your [physio](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), who can refer you to your GP and onto the surgeon if they deem it necessary. ### ***How can I prepare for Surgery?*** Preparing for surgery is about ensuring that you can get the best outcomes after the operation. You can best do this by: 1. Keeping active and healthy 2. Working on a modified program with your physiotherapist 3. Minimising inflammatory foods such as alcohol, and maintaining a healthy diet 4. Potentially looking at weight loss methods if suffering from arthritis 5. Improving your strength around the affected area, and minimising swelling and movement loss ### ### ***What to expect following Surgery?*** Following surgery you will initially wake up pretty groggy for the first few hours, up to a day or more (depending on your anaesthetic). After you are discharged from hospital, there may be a rest period required to help settle your pain and inflammation. Usually, there will be a post-operative follow-up appointment with your surgeon. At this point, you might be referred to physiotherapy to assist with your recovery. ## ## ***How does Physio help post surgery?*** Physiotherapy is important in: 1. Rebuilding strength 2. Regaining mobility 3. Restoring joint range of motion (ROM) 4. Minimising and reducing post-operative swelling 5. Assisting in your return to activity, including sport #### ***What other professionals might be involved in my rehab?*** Depending on your surgery, your surgeon or physiotherapist may involve other team members to help in your rehabilitation, to get the best possible outcome. These may include: - [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) – to help with later stage rehab, weight loss methods and rebuilding strength and condition. - [Dietitian](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) – to ensure that your diet meets the requirements of your rehab, or maybe assist with weight loss where required. - Occupational Therapist – in some elderly patients where access in the home is difficult, an OT may be able to help here. ### ***How long will my recovery take following surgery?*** How long is a piece of string?! Everyone’s recovery is different, depending on individual factors such as age, pre-operative condition, motivation, the surgery performed and co-morbidities. The team here at TPM will help to outline your post-operative plan as best as possible for you, however at times there may be bumps in the road that can slow or advance your progression. Written by Jordan Ginard ~ Senior Physiotherapist If you’d like to know more about how [TPM](http://www.thephysiomovement.com.au/) can enhance your surgical out comes and assist pre + post operative, [CLICK HERE](http://www.thephysiomovement.com.au/book-now/) to book your Pre or Post-Surgical Consult with our team today. **Do you need more advice on your injury and recovery? Call 1300 TPM FIT and speak to one of our professionals for more advice!** **Categories:** Uncategorized --- ### [Free Chiropractic Spinal Screens | Townsville City Desk Workers](https://www.thephysiomovement.com.au/free-chiropractic-spinal-screens-townsville-city-chiropractic-care-tpm-2/) **Published:** January 30, 2018 **Author:** The Physio Movement **Content:** ![Townsville Chiropractic Assessment](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Townsville-Chiropractic-The-Physio-Movement-225x300.jpg "Townsville Chiropractic Assessment – Tpm")## Spinal Screens for City Desk Workers Do you spend your days in an office sitting at a desk, hunched over a filing cabinet, or find yourself in strange neck positions whilst on the phone? If you’re a desk worker, then aches and pains associated with the extended periods of sitting and hunching over computer desks may be familiar. A recent study has shown that up to 89% of office workers suffer from some type of musculoskeletal pain. Most of the time the pain starts as a dull ache while you work so you leave it untreated. However, being left may develop into a repetitive motion injury or a more chronic condition. If you have noticed [neck](http://www.thephysiomovement.com.au/conditions/neck-pain/), back, [shoulder](http://www.thephysiomovement.com.au/conditions/shoulder/), wrist or [knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) recently whilst at work, early treatment can reduce your risk of further injury and greater damage. TPM Chiropractic aims to reduce work related injuries and further assists with take home rehabilitation and strengthening techniques. We also work on education to help you gain better knowledge of desk/office ergonomics. ## What is a Free spinal screen? The Physio Movement’s free spinal health assessment is a no obligation examination and all you need is 15 minutes During your appointment a TPM Chiropractor will - Use various painless, gentle and non-invasive techniques to conduct a thorough spinal examination - Answer any questions you have regarding your spine health - Discuss issues you might have causing you [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/), [headaches](http://www.thephysiomovement.com.au/conditions/headaches/) etc. - This may be followed by a brief fully clothed examination of the spine in the form of the [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) touching the back to feel for any abnormalities. If Chiropractic can’t help, advice is usually given as to where the client can go which is more appropriate for them. ### Who is it for? For the month of February TPM Chiropractic is offering Free appointments for Townsville City desk workers. Essentially, it is for everyone. ### So how does [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) help? Chiropractic is the process of using gentle adjustments delivered by hand to correct the alignment of the joints in the spinal column. This in turn takes the pressure off the nerves that run through it, which are what controls the function and wellness of our body. Here are our top 5 benefits of [TPM Chiropractic](http://www.thephysiomovement.com.au/5-benefits-of-chiropractic-adjustment-tpm-chiropractic/) ### What’s the catch? Quite simply, there’s none. Everything we do during the spinal screen is free and there is absolutely no obligation to take things further afterwards. We love the benefits and results gained from TPM Chiropractic and we simply want to share these with our neighbouring city employees. We want to offer the opportunity for everyone to be able to get out of pain and live their lives to the maximum. ![Townsville Chiropractic Spinal Assessment](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Chiropractic-Townsville-Chiropractor-300x200.jpeg "Townsville Chiropractic Spinal Assessment – Tpm") ### ### [Book Now](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How to run your best race in 2018 | TPM Physiotherapy Townsville](https://www.thephysiomovement.com.au/how-to-run-injury-free-townsville/) **Published:** January 24, 2018 **Author:** The Physio Movement **Content:** ## **Runners: How to run your best race** **![Physiotherapy Townsville | Tpm Physio Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Townsville-Running-300x214.jpeg "– Tpm")** ## **Strength and Conditioning for Runners** 2018 – the year of the runner. Running participation in Australia has skyrocketed over recent years to now having 4.876 million Australians participating in some form of running. Be this through the increase of bucket list half-marathons, more enticing activewear options, or the motivation of wanting to look like an Instagram model. However, with the increase of running comes the increase of running-related injuries. Overuse running injuries, sprains and strains are all too common at [The Physio Movement](http://www.thephysiomovement.com.au/) clinic, therefore we will be posting a series of blog posts through the start of 2018 in preparation for your mid-year event. Be it any distance from the [UTA100 ](https://www.ultratrailaustralia.com.au/)through to your 5km weekend [Parkrun](http://www.parkrun.com.au/northshore/), this information can be helpful for anyone looking to reduce their risk of injury. ### Did you know Strength and conditioning in runners has been proven to: - Reduce the incidence of overuse injury by 50% - Improve running economy by about 4.6% (i.e. take less effort to go faster) - Improve recovery time (shown in elite rugby players) - AND THEREFORE – show a 2.9% improvement in performance, which in this particular study equated to about a 16-second improvement in 3km time Now, running injuries generally arise as a result of increased load. When running, there is approximately four times as much body weight being put through your body with every stride. One study found that there is approximately 100,000kg worth of force being placed through your skeleton with every mile that you run. Another study found that this is even higher in the Achilles tendon, with approximately 7-10x the amount of load being placed through this with every step. Load can be managed in one of two ways. If someone is injured, often the best way to reduce load is by modifying training load with less distance, different surfaces or less speed. However, once this person has been rehabilitated, another method may be to increase the tissue’s ability to manage load through (yes, you guessed it), strength and conditioning. There are many different ways to build strength. Look at the big strong guys at the gym who pick up a big heavy bar once, lift it up, drop it, then walk away and look at a mirror for another 5mins. Us runners envy these people because of how much weight they are lifting, during what is called their 1RM or 1 maximum repetition. Appropriate strength training for runners is achieved through ~8-12RM, i.e. the maximum amount a person can lift for about 8-12 reps, or 70-80% of their 1RM. For example, a runner might get best benefit from about 3-4 sets of 8-12 reps, working to fatigue each set, then having about 2-3mins rest between. This is not a recipe, merely a guide. Now this is just a general strength training protocol. There is different evidence out there for different injuries. For example: - Tendinopathy evidence – start at 15RM building to 6RM over 12 weeks - Plantar fasciitis – start at 12RM building to 8RM over 12 weeks Other evidence suggests optimal performance benefits come from 4-10RM for runners and cyclists, but this is completely individual. A runner can progress their strength training by increasing the load in three different ways: 1. **Increasing weight (about 2-10% once the runner is able to complete 12-15 reps easily)** 2. **Time under tension (for example, a slower release of the weight rather than just letting it drop to the ground)** 3. **Range of movement (for example, fully bending and straightening your leg rather than just working in inner or outer range when doing leg press)** Following this, the movements can be made more challenging. For example, a basic starting point could be a straight movement, such as a straight up and down step-up. This can then be progressed to lateral movements, rotational movements, combined movements before moving into sport-specific movements. In the coming weeks we (Connor – [Physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) and Callum – [Exercise Physiologist](http://www.thephysiomovement.com.au/how-to-run-injury-free-townsville/)) will be holding our first seminar on **[how to run your best race in 2018](https://www.facebook.com/events/147493799283457/).** Our seminars will be followed on from our series of blog posts and will build on the basics described here by looking deeper into what exercises can actually be done to help with your running. Reserve your spot at our first event held on Monday February 5th at 6pm – 517 Flinders Street. *NOTE: Please discuss with your appropriate health professional for your own personal safety prior to completing any further changes in training* **Looking to runner your best race in 2018? [Reserve your FREE spot at our first seminar Now](https://www.facebook.com/events/147493799283457/)** --- References: Statistics – Roy Morgan Single Source January – December 2015 Goom, T. (unknown). Strength and conditioning for runners part 1. Retrieved from https://www.clinicaledge.co/member/training-programs/runningrepairs/module-4—optimise-strength-and-conditioning-for-your-runners/401 Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. *Br J Sports Med* Published Online First: 07 October 2013. doi: 10.1136/bjsports-2013-092538 Yamamoto et al. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. Journal of Strength and Conditioning, 22(6), 2036-44. doi: 10.1519/JSC.0b013e318185f2f0 **Categories:** Sports Medicine & Nutrition --- ### [Back to School Footwear checks](https://www.thephysiomovement.com.au/back-school-footwear-checks-childs-shoe-right-fit-tpm-podiatry-townsville/) **Published:** November 30, 2017 **Author:** The Physio Movement **Content:** ![Kids Podiatry | Kids Feet Checks Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/Kids-Podiatry-Kids-Feet-Checks-Townsville-200x300.jpeg "– Tpm") ## **‘Back to School’ Foot Health program with TPM Podiatry** At [TPM Podiatry](http://www.thephysiomovement.com.au/) we have introduced a ‘Back to School’ foot screening program. The program identifies foot conditions in children, which may be linked to coordination, clumsiness, tiredness, irritability and pain in the feet or legs. ### **Getting it right in the early years for our Children** During the early growing years of our children, its vital that we allow them to attain correct lower limb alignment, otherwise the consequences can be detrimental later on as they grown. There can numerous reasons why children may have a poor lower limb alignment, and one of the most common is incorrect structural alignment of our feet. If this poor alignment is not corrected with appropriate footwear or even orthotics (for more severe cases), this makes our children vulnerable to suffering various injuries as they grow into teens and then onto adults. Making a right start for your child is having the correct footwear. Our FREE ‘Back to School’ program includes: - FREE Foot assessment - FREE walking assessment - FREE recommendations for best shoe matches Our program is designed to target the specific areas of gait analysis, correct shoe fitting, coordination and body alignment. During your appointment your TPM Podiatrist will interact with your children to make it as fun and relaxed as possible. These screenings are at no cost and spaces are limited due to the high demand. If you would like to get your child off to school on the right foot, contact TPM Podiatry on 1300 876 348 to book your appointment or ask any questions you may have regarding our screening. We look forward to assessing your children to maximise their foot health. **Reserve your [spot now ](http://www.thephysiomovement.com.au/book-now/)or call 1300 876 348** ***” When I visited TPM Podiatry I had no real expectations on what we would gain from our appointment. Our Podiatrist Chris connected immediately with our 6 year old son and made him feel at ease with her foot examination. Prior to my appointment at TPM I had never taken ‘foot type’ into consideration when purchasing my sons shoes and always purchased based on appearances. Chris was able to educate me on the correct shoe type for my Sons foot which I now know will create healthier foot health later on in life – Thank you Chris.”* Sarah, Happy mum of 2 boys** **Categories:** Sports Medicine & Nutrition --- ### [Senior Physiotherapist Position Townsville | The Physio Movement](https://www.thephysiomovement.com.au/senior-physiotherapist-position-townsville-the-physio-movement/) **Published:** May 16, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/IMG_1138-2-300x225.jpg "– Tpm") ## Senior Physiotherapist Position Townsville City Are you an experienced, personable, and driven [Physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) who holds a desire to excel in a rapidly growing private multi disciplinary practice in Townsville City? ## About Us at The Physio Movement TPM is Townsville’s City’s premiere private practice that has a team of highly trained Physiotherapists in Musculoskeletal physiotherapy and Womens Health. Within our practice we have 4 Physiotherapists, an Exercise Physiologist, Chiropractor, Pilates instructor and Bike fit technician. TPM has a strong reputation for delivering excellent patient outcomes in a supportive environment. Established in 2013, we have rapidly expanded due to our professionalism and popularity among private patients, local elite athletes, medical referrers, local sports groups as well as our strong networks and excellent community reputation. Our strong networks and excellent community reputation also contributes to our thriving business. Co-owner Shane Brown is a highly experienced clinician with over 15 years experience. ## Benefits of working with The Physio Movement 1. Surround yourself with a highly experienced team of musculoskeletal physiotherapists and sports focused Chiropractor and Exercise Physiologist 2. Weekly PD workshops 3. Flexible Hours 4. Attractive salary to match experience 5. Business mentorship available for the right candidate You’ll be our Senior Physiotherapist working within a multidiscipline team including Chiropractic, Exercise Physiology and Physiotherapy, Womens Health, Bike Fitting and Pilates. Your patient caseload will comprise of 85% private clients with 15% WorkCover and CDM patients. ## Growing your Physiotherapy Career You want the opportunity to become more than just a standard senior team member because you know that you are able to deliver much more and lead and grow with this exciting expanding practice. Having great people skills, fantastic communication and enjoy leading a dynamic team is something that comes naturally to you. You’ll also be willing to contribute positively to our vibrant culture (Culture is extremely important to us all at The Physio Movement). Maybe you just aren’t fulfilled within your career so far, are unable to grow within your current position or you know that there is a better private practice opportunity waiting for you with more responsibility for educating, leadership and business growth. To apply, forward your resume to **Categories:** Sports Medicine & Nutrition --- ### [Pelvic Floor Exercises](https://www.thephysiomovement.com.au/pelvic-floor-exercises/) **Published:** February 14, 2018 **Author:** The Physio Movement **Content:** ## ![Pelvic Floor Exercises Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Womens-Health-web.png "Womens_physio_townsville – Tpm") ## How can I find my pelvic floor muscles? ### 1 – Stopping the flow The first step in performing pelvic floor muscle exercises is to identify the correct muscles. There are several ways which may help you to correctly identify the different parts of your pelvic floor muscles. One way is to try to stop or slow the flow of urine midway through emptying the bladder. Stopping the flow of urine repeatedly on the toilet is not an exercise, but a way of identifying your pelvic floor muscles. This should only be done to identify which muscles are needed for bladder control. If you can, stop the flow of urine over the toilet for a second or two, then relax and finish emptying without straining. This ‘stop-test’ may help you identify the muscles around the front passage which control the flow of urine. It is not recommended as a regular exercise. ### 2 – Visualisation Another method to identify your pelvic floor muscles is to imagine stopping the flow of urine and holding in flatus (wind) at the same time. This can be done lying down, sitting or standing with legs about shoulder width apart. - Relax the muscles of your thighs, bottom and tummy. - Squeeze in the muscles around the front passage as if trying to stop the flow of urine. - Try to squeeze in the muscles around the vagina and suck upwards inside the pelvic. - also squeeze in the muscles around the back passage as if trying to stop passing wind. - The muscles around the front and back passages should squeeze up and inside the pelvis. - Women who are familiar with using tampons can imagine squeezing in the vagina as if squeezing a tampon up higher in the vagina. - Identify the muscles that contract when you do all these things together. Then relax and loosen them. ## ## Correct Pelvic Floor technique Pelvic Floor Exercises. This is the most important part of the pelvic floor muscle exercises as there is no point doing them if you are not doing them correctly. Imagine letting go like you would to pass urine or to pass wind. Let your tummy muscles hang loose too. See if you can squeeze in and hold the muscles inside the pelvis while you breathe. Nothing above the belly button should tighten or tense. Some tensing and flattening of the lower part of the abdominal wall will happen. This is not a problem, as this part of the tummy works together with the pelvic floor muscles. Try tightening your muscles really gently to feel just the pelvic floor muscles lifting and squeezing in. If you cannot feel your muscles contracting, change your position and try again. For example, if you cannot feel your muscles contracting in a seated position, try lying down or standing up instead. After a contraction it is important to relax the muscles. This will allow your muscles to recover from the previous contraction and prepare for the next contraction. It is common to try too hard and have too many outside muscles tighten. This is an internal exercise and correct technique is vital. Doing pelvic floor muscle exercises the wrong way can be bad for you, so please see a health professional if you cannot feel your muscles hold or relax. ![Diagram of correct and incorrect pelvic floor muscle contraction](http://www.pelvicfloorfirst.org.au/data/images/Pelvic_Floor_First_images/PFM_contraction-with_title.jpg) ## Exercising your pelvic floor muscles If you have mastered the art of contracting your pelvic floor muscles correctly, you can try holding the inward squeeze for longer (up to 10 seconds) before relaxing. Make sure you can breathe easily while you squeeze. If you can do this exercise, repeat it up to 10 times, but only as long as you can do it with perfect technique while breathing quietly and keeping everything above the belly button relaxed. This can be done more often during the day to improve control. Useful resources for exercising pelvic floor muscles: - [Pregnancy and exercise ](http://www.pelvicfloorfirst.org.au/data/files/Pregnancy_and_exercise.pdf) - [The pelvic floor and core exercises](http://www.pelvicfloorfirst.org.au/data/files/The_pelvic_floor_and_core_exercises.pdf) - [The pelvic floor and resistance exercises](http://www.pelvicfloorfirst.org.au/data/files/The_pelvic_floor_and_resistance_exercises.pdf) ## When to seek Pelvic Floor Physiotherapy Seek professional help when you have bladder or bowel control problems with symptoms such as: - needing to urgently or frequently go to the toilet to pass urine or bowel motions - accidental leakage of urine, bowel motions or wind - difficulty emptying your bladder or bowel - vaginal heaviness or a bulge, or - pain in the bladder, bowel or in your back near the pelvic floor area when exercising the pelvic floor or during intercourse. These problems may not necessarily be linked to weak pelvic floor muscles and should be properly assessed. Like all exercises, **Pelvic floor exercises** are most effective when individually tailored and monitored. The Pelvic Floor Exercises described are only a guide and may not help if done incorrectly or if the training is inappropriate. Incontinence can have many causes and should be individually assessed before starting a pelvic floor muscle training program. Tightening or strengthening pelvic floor muscles may not be the most appropriate treatment so speak to a health professional if you have persistent problems with your bladder or bowel. ### [Physiotherapy Health professionals](http://www.thephysiomovement.com.au/) **Continence and women’s health** or **Pelvic Floor Physiotherapists** specialise in pelvic floor muscle exercises. They can assess your **pelvic floor** function and tailor an **exercise program** to meet your specific needs. They can also prescribe other treatment options such as biofeedback and discuss relevant lifestyle factors with you. ![Pelvic Floor Exercises Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Womens-Health-web.png "Womens_physio_townsville – Tpm") Thank you to http://www.pelvicfloorfirst.org.au/pages/pelvic-floor-muscle-exercises-for-women.html for sharing their knowledge on **Pelvic Floor Exercises** **Categories:** Uncategorized --- ### [New Graduate Physiotherapist Position Townsville | The Physio Movement](https://www.thephysiomovement.com.au/physiotherapist-job-townsville-the-physio-movement-townsville-2/) **Published:** September 1, 2021 **Author:** adminva **Content:** **New Graduate Physiotherapist Position Townsville** ![Hiring Physiotherapist Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/hiring-physiotherapist-townsville.jpeg "Hiring Physiotherapist Townsville – Tpm") ### **TPM position available for a driven and successful new graduate physiotherapist** ***About You*** You are a fun, personable, outgoing person and have a desire to excel in an exciting multi-disciplinary clinic in Townsville. You’re looking to develop your clinical knowledge and skills, and are eager to take on new and exciting challenges. We are looking to add a New Graduate to [our team](http://www.thephysiomovement.com.au/about/the-team/) to mentor and assist with the ongoing growth of our North QLD clinic. ***Things are about to change, read on to hear how:*** You’ll be our new physiotherapist, treating a wide range of patients with a large focus on exercise-based rehabilitation using our state-of-the-art performance centre. We cater for your passion area’s, whether it be [Women’s Health](http://www.thephysiomovement.com.au/services/womens-health/), [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/), [Post-Surgical Rehabilitation](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/), Paediatrics, [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/), Sports or another niche area. You’ll have access to high-level mentorship from our Physiotherapy team, including JCU Musculoskeletal Clinic Educators, ASCA Level 2 Strength & Conditioning Coaches, and therapists with Master’s of Sports Physiotherapy accreditation. You’ll be working within a team including [exercise physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [massage](http://www.thephysiomovement.com.au/benefits-of-massage/), [dietetics](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) and [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/). You’ll have great people skills, fantastic communication and enjoy working as part of a dynamic team. You will be willing to have a laugh and contribute positively to our vibrant culture. You want the opportunity to become more than just a standard team member because you know that you are able to deliver much more and grow with this exciting practice. ***About Us*** We are Townsville’s only city-based holistic health practice, which includes physiotherapy, chiropractic, massage, dietetics and exercise physiology. [TPM](http://www.thephysiomovement.com.au/) is known for delivering excellent patient outcomes in a fun and friendly environment that is focused on the future of physiotherapy health care. At TPM we encourage holistic health and practice what we preach. We eat well, look after our bodies and live very active lives. We have a fully-equipped Performance facility on-site, and focus towards return to performance in rehab journeys. We are committed to helping all of our therapists to reach their potential, both professionally and personally and provide all the support necessary for you to reach your goals in a caring, fun and supportive environment. If you are a physiotherapist with professionalism looking to join our healthcare movement, we would love to hear from you. #### *Are you the right fit for TPM?* We would love to hear from you if you are the perfect fit for our Multi-discipline Allied Health Clinic. Don’t just take our word that this is the greatest Allied Health Clinic in Townsville to work with- take a look through our [Website](http://www.thephysiomovement.com.au/) and Social Media Platforms ([Facebook](https://www.facebook.com/ThePhysioMovement/), [Instagram](https://www.instagram.com/the_physio_movement/)) To apply, forward your resume and a cover letter telling us why you are the perfect candidate for our health clinic to , alternatively for a confidential discussion please contact Connor on 1300 876 348. We can’t wait to meet you! **Categories:** Sports Medicine & Nutrition --- ### [Could your neck be the cause of your headaches?](https://www.thephysiomovement.com.au/cervicogenic-headache-could-your-neck-be-the-cause-of-your-headaches/) **Published:** May 18, 2017 **Author:** The Physio Movement **Content:** There are approximately 300 different known causes of headaches. Cervical headache or cervicogenic headache are terms used to describe headache caused by abnormalities of the joints, muscle, connective tissues and neural structures of the cervical region. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/headache1-300x214.png "– Tpm") Of all chronic headaches, cervicogenic headache is one of the more common types of headache. The incidence of it is estimated to be 14-18% of all headaches. Notably, women are four times more frequently affected than men, although some research about prevalence between the sexes is contradictory. It is important to distinguish cervicogenic headache from other forms of headache like migraine or tension headache etc. Common presentation of cervicogenic headache includes a [headache](http://www.thephysiomovement.com.au/conditions/headaches/), which has developed coinciding with the onset of a cervical disorder. Commonly, cervical range of active movement will be restricted and there will be pain or the headache will be felt on one side of the head only (the same side as the [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/)). The headache will be made significantly worse by provocative movements. A dull or intense ache feeling is felt with cervical headache whereas other forms of headache may be throbbing type pain. As seen below, these are the common areas where you may feel your headache if it is cervicogenic in nature. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/headache-2-287x300.png "– Tpm") Manual therapy techniques have been shown to be the treatment of choice for cervicogenic headache so if you are having headaches that aren’t going away, perhaps its time to see a [physio](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or a [chiro](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) to see if its coming from your neck! **Categories:** Sports Medicine & Nutrition --- ### [Exercise Physiologist Job Townsville | The Physio Movement](https://www.thephysiomovement.com.au/exercise-physiologist-job-townsville-the-physio-movement-townsville/) **Published:** June 12, 2018 **Author:** adminva **Content:** ![Exercise_physiology_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Fitness-web.png "Tpm-fitness-web – Tpm") ## Exercise Physiologist Position Townsville ### **Are you wanting to join the fastest growing health clinic?** **ABOUT** **TPM** The Physio Movement (TPM) is a Physiotherapy, Chiropractic, Exercise Physiology and Podiatry clinic located in Townsville’s CBD. We have a recognised reputation for successfully treating clients within a multidisciplinary setting, allowing them to achieve the highest results in healthcare. At TPM we are leaders within our fields and as clinicians we live to practice what we preach, having a clinic full of healthy, happy and motivated therapists. **YOUR** **ROLE** You are a professional striving for excellence who is enthusiastic, highly motivated, personable Accredited Exercise Physiologist wanting to join our team at TPM – Townsville City QLD. The current position on offer is a part-time equivalent client load, moving quickly into full time hours as your client load increases. The successful applicant must have ESSA accreditation and be eligible for a Medicare provider number in addition to professional indemnity insurance, current first aid and CPR. **DUTIES** **WILL** **INCLUDE** - Design and implementation of Injury prevention programs - Working closely with Physiotherapists, Chiropractors, and Podiatrists for best patient outcomes - Group Strengthening Classes - DVA, EPC, Private Patients and WorkCover rehabilitation - Athletic Screenings - Sporting performance programs **ESSENTIAL** **CRITERIA** - Exceptional communication and interpersonal skills both written and verbal. - Personal accountability in identifying solutions and helping to achieve shared goals - Strong client/goal focus - Exception skills in exercise prescription & programming - Excellent communication skills and the ability to build rapport with clients, co-workers & other health professionals – **Our Tribe is our Vibe!** - Ability to organise daily tasks - Passion for on going learning and progression - ESSA Accreditation - Current First Aid & CPR - Must love Pugs! (yes we have therapy pug) **DESIRABLE** **CRITERIA** - Strength and Conditioning levels 1-2 - Sporting background - Attitude geared for success **HOURS** **AND** **REMUNERATION** - Salary will be dependent on the successful applicant’s experience and suitability for the role **APPLICATIONS** For a confidential conversation about this role or to obtain further details, please email shane@thephysiomovement.com.au All applications should be submitted to and should include a current CV and cover letter addressing the essential criteria. **Categories:** Sports Medicine & Nutrition --- ### [Womens Health Physiotherapy Townsville | The Physio Movement](https://www.thephysiomovement.com.au/womens-health-physiotherapy-the-physio-movement/) **Published:** September 7, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/09/Womens_Health_Physio_Townsville-200x300.jpg "Womens_physi_townsville – Tpm") As a leading [Physiotherapy clinic in **Townsville**](http://www.thephysiomovement.com.au/), did you know we have **female Physiotherapists** who are passionate about [**women’s health**](http://www.thephysiomovement.com.au/services/womens-health/) and **continence**? Women’s health professionals are often a well-kept secret. Most women only find out about these special female services after childbirth, when problems start occurring or from a GP referral. From a range of ages, women can be faced with an array of health issues; Injury, trauma, illness, and as we begin our middle ages, complex changes begin. Natural changes in pregnancy, menstruation and menopause can significantly affect the female body and a large percentage of women believe that there is nothing that can be done to assist. For many cases, this is not the answer and our healthcare modalities can assist. Issues a **Women’s Health Physiotherapist** and Women’s Health Chiropractor can assist with: - [Prenatal and postnatal](http://www.thephysiomovement.com.au/womens-health-physiotherapy-care/) issues including lower [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), neck and upper back pain or abdominal muscle separation. - Bladder and bowel dysfunction, including [incontinence](http://www.thephysiomovement.com.au/insight-incontinence-womens-health-physiotherapy/) - [Pelvic pain and discomfort](http://www.thephysiomovement.com.au/importance-optimal-pelvic-floor-health/) - Painful intercourse - [Pelvic floor muscle dysfunction](http://www.thephysiomovement.com.au/importance-optimal-pelvic-floor-health/) - Pelvic organ prolapse and A health professional who is passionate and who has undertaken additional Women’s Health training, can help manage your concerns and conditions and any related health challenges. At [The Physio Movemen](http://www.thephysiomovement.com.au/)t Women’s Health, our practitioners work closely with local GP’s, specialists, mid wives and as a part of your whole treatment team. ### What is a Women’s Health appointment? Women’s Health appointments at The Physio Movement begin with a thorough assessment, of your concern. Followed by an in-depth discussion about the most effective treatment technique recommended for your health issue, pain, or discomfort. From here a diagnosis and treatment plan is created in line with modern evidence-based practice, and is delivered in our confidential, safe and supportive environment. Treatment may involve internal examination (if required and consented to), gentle pelvic manipulation, simple exercises, or soft tissue massage. If applicable, rehabilitation activities may be recommended such as a guided exercise programs with an [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) or [Clinical Pilates.](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) A big part of our consultation involves arming women with knowledge about what is going on with your body, so that you walk out of our health care clinic feeling much more empowered than when you went in. For example, a [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) session for urinary incontinence might include: - A pelvic floor examination - Practical tips and exercise to reduce urinary frequency and urgency - Information about avoiding irritation to the bladder - Garments, belts, tools to assist your condition - Take home exercises to strengthen the pelvic floor muscles. The goal of your appointment is to assist you in identifying, retraining, repairing and exercising internal muscles within the pelvic floor, assisting in improving your quality of life and allowing you to enjoy all the things you love most. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/09/Womens_health_baby_Townsville-200x300.jpeg "– Tpm") Men, it’s not all about the ladies. Did you know that we also have Physiotherapists who are trained in [Men’s Health Physiotherapy? ](http://www.thephysiomovement.com.au/mens-health-how-can-physiotherapy-improve-your-pelvic-floor/) Ready to schedule your [Women’s Health](https://australian.physio/sites/default/files/professional-development/WMPH-WomensStreamL1-2_InfoFAQs_V220301.pdf) appointment at The Physio Movement – [Book Now](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition, Women's Health --- ### [Feedback Terms and Conditions](https://www.thephysiomovement.com.au/feedback-terms-and-conditions/) **Published:** November 1, 2015 **Author:** Belinda Brown **Content:** # [The Physio Movement](http://www.thephysiomovement.com.au) ## Experience Feedback Terms and Conditions Thank you for providing feedback to The Physio Movement. We value your opinion and strive to continuously improve our services. Before submitting your feedback, please read and agree to the following terms and conditions. 1. Feedback Purpose: The feedback form provided by The Physio Movement is designed solely for the purpose of improving our services and ensuring the highest quality of care. It is not intended for soliciting or advertising incentives. 2. Compliance with AHPRA’s Physiotherapy Regulations: The Physio Movement acknowledges and adheres to the regulations set forth by the Australian Health Practitioner Regulation Agency (AHPRA) concerning physiotherapy and advertising incentives. Our feedback form fully complies with these regulations, ensuring that no incentives or promotional offers are provided to individuals providing feedback. 3. Voluntary Feedback: Participation in providing feedback through our form is entirely voluntary. You are under no obligation to provide feedback, and your decision to do so will not result in any incentives, monetary or otherwise, from The Physio Movement. 4. Anonymity and Confidentiality: The Physio Movement respects your privacy and confidentiality. While we may collect personal information (such as your name and contact details) for the purpose of responding to your feedback, we will not disclose this information to any third party without your explicit consent. All feedback provided will be anonymized and aggregated for analysis and improvement purposes. 5. Accuracy and Responsibility: By submitting feedback, you affirm that all information provided is true, accurate, and within your personal knowledge. The Physio Movement will not be held responsible for any false or misleading information submitted through the feedback form. 6. Content Moderation: The Physio Movement reserves the right to review, moderate, and remove any feedback content that is deemed inappropriate, offensive, defamatory, or violates any applicable laws or regulations. We encourage constructive and respectful feedback to ensure a positive experience for all users. 7. Intellectual Property: By submitting feedback, you grant The Physio Movement a non-exclusive, worldwide, royalty-free license to use, reproduce, modify, adapt, publish, translate, distribute, and display the feedback in any media or format for the purpose of improving our services and promoting our business. 8. Limitation of Liability: The Physio Movement shall not be liable for any direct, indirect, incidental, consequential, or exemplary damages arising from the use of our feedback form, including but not limited to any loss of data, loss of business, or interruption of services. 9. Modification of Terms: The Physio Movement reserves the right to modify or update these terms and conditions at any time without prior notice. Any changes will be effective immediately upon posting on our website or other relevant platforms. By submitting your feedback, you acknowledge that you have read, understood, and agree to abide by these terms and conditions outlined above. If you do not agree with any of these terms, please refrain from submitting your feedback. If you have any questions or concerns regarding these terms and conditions, please contact us at \[contact information\]. Uploaded: 01/11/2015 Last updated: \[12/06/2023\] **Categories:** Sports Medicine & Nutrition --- ### [Refer a Friend! ~ TPM Loyalty Program](https://www.thephysiomovement.com.au/friend-referral-program/) **Published:** May 22, 2023 **Author:** adminva **Content:** ## **$30 TPM Credit To Spend On An Appointment Of Your Choice!** *Let the magic happen and your TPM Credit Grow!* ![Happy People Jumping on Beach in Front of Sunset](http://www.thephysiomovement.com.au/wp-content/uploads/JULY-SPECIAL.jpg "July-special – Tpm") AT TPM, our brand is built on community – our patients make us GREAT! They motivate us daily to deliver exceptional healthcare, and for that we would like to say THANK YOU ♥. --- #### **So how do you score $30 TPM credit to be used on an appointment of your choice?** **STEP 1:** Share [The Physio Movement](https://www.thephysiomovement.com.au/services/townsville-chiropractor/) details with a friend who you feel wants to prioritise their overall health and wellness, while also appreciating the whole TPM vibe. **STEP 2:** When your friend makes their first appointment, they will complete their Initial Patient details which has a ‘Friend Referral’ section **(HINT- This is where your name will go!)** **STEP 3:** The team at TPM will credit your account with $30, to be spent on one of the following three appointment types: 1. Initial Strength and Conditioning Assessment 2. Initial Womens Health Appointment 3. Initial Chiropractic Appointment **Added Bonus – your referral credit will never expire or reach a maximum figure at TPM!** #### **SHARE THE LOVE ♥** Share the below links to a friend, family member, work colleague, or anyone else you may know who believe would benefit from our services. Appointments can be booked online via our [website](http://www.thephysiomovement.com.au/), or via phone call – (07) 4740 4516. Once the initial appointment has been booked and the patient has completed the Initial Client Paperwork mentioning your name as their recommended friend, we will immediately add $30 to your TPM account. ## **FOLLOW US** ## [![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Facebook-The-Physio-Movement-150x150.png "Https://www.facebook.com/thephysiomovement/ – Tpm")](https://www.facebook.com/ThePhysioMovement/) [![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Instagream-The-Physio-Movement--150x150.png "Https://www.instagram.com/the_physio_movement/ – Tpm")](https://www.facebook.com/ThePhysioMovement/) **Categories:** Sports Medicine & Nutrition --- ### [How can TMJ treatment eliminate Jaw Pain?](https://www.thephysiomovement.com.au/jaw_pain_tmj/) **Published:** June 1, 2017 **Author:** The Physio Movement **Content:** ## TMJ Treatment and Jaw Pain Townsville ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/TMJ-2-300x168.jpg "– Tpm") ## **TMJ treatment and Jaw pain is a specialisation at TPM Townsville** When our Jaw doesn’t work as it is supposed to, we develop a condition known as [Temporomandibular Disorder](https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm) or TMD. Your Temporomandibular Joint, most commonly referred to as your[ TMJ,](https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm) is the most used joint in the body. We use our Jaw to eat, talk, express feelings, demonstrate emotions and most importantly, breathe daily! ## If you suffer headaches from daily life stress, clenching, chewing, or clicking TMJ may be a contributing factor. ## What is TMJ Dysfunction? - Teeth Grinding/clenching - Clicking - Popping - limited range of movement and ability to open - Unable to fully clench your jaw - Sometimes tenderness around the Jaw - Headaches, ear pain, dizziness and upper neck pain. ## What Causes TMJ? TMJ dysfunction is considered a multifaceted musculoskeletal disorder. ### Most Common Causes of TMJ include: - Arthritis conditions such as rheumatoid arthritis and osteoarthritis. - Previous Jaw injury. - Long-term or Chronic Teeth Grinding or Clenching of teeth. - Connective tissue diseases may affect the temporomandibular joint. - Derangement/displacement of TMJ - Dental concerns- Poor bite, Asymmetrical or Retrognathic (underbite, overbite). ### Additional factors which can contribute to TMJ include: - Removal of wisdom teeth - Orthodontic treatment - Prolonged mouth opening- dental work or sleeping positions - Myofascial pain - Neuropsychological factors - Stress ## How is Temporomandibular Disorder (TMJ) Diagnosed? Temporomandibular Disorder can be diagnosed by a specialist TMJ Physiotherapist, a TMJ Chiropractor, Physiotherapist with further training in jaw dysfunction, your local dentist or orthodontist. Furthermore, TMJ is a movement dysfunction and further testing may be required, such as dental X-rays, CT scan or MRI to further investigate the extent of your condition. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/TMJ-1-246x300.jpg "– Tpm") ### TMJ Assessment During your TMJ examination, your specialised Physiotherapist or Chiropractor will assess your: - Muscle tension and length - Jaw range of motion - TMJ movement pattern and co-ordination From here, your TMJ Physiotherapist or Chiropractor will be able to identify if your **TMJ complaint** is an opening issue or a closing concern. They will identify if your TMJ is an opening issue: - TMJ Hyper-mobility, stiffness or arthritis, - Muscle disorder - TMJ disc displacement disorder: intermittent or permanent lock - Cervical spine posture issue. Or your TMJ is a closing issue: - Locked open joint, which can be manipulated open - Occlusion problem, where you will be further referred to your Dentist ## What will TMJ Treatment involve? After your initial TMJ Physiotherapy or Chiropractic assessment your Physio or Chiro will inform you of the appropriate recommended action plan and commence corrective treatment. In conclusion if its believed you require further testing, we can refer you to the most relevant health professional. Our TMJ specialised physiotherapist and Chiropractors are experts in TMJ complaints. Furthermore, we do work closely with local dentists who are experts within the field of TMJ closing concerns. ## TMJ Physiotherapy and Chiropractic exercises and treatment: - Relaxation techniques and exercises - Posture improvement and neck treatment - Neck Muscle lengthening - Massage - TMJ stabilisation exercises. - Joint mobilisation - TMJ movement pattern and timing correction - Active exercises One of our specialised therapists will prescribe exercises once you have been fully assessed and treated for TMJ ### ### TMJ Dysfunction – What to Avoid prior to treatment? Until you have been in to a Physiotherapist at The Physio Movement Townsville, we recommend you should avoid the following: - Yawning and any other activities which involved mouth widening - Chewing hard foods such as raw vegetables - Nail biting - Leaning on your Jaw - High stress levels - Smoking Every TMJ condition is different so please[ book an appointment](http://www.thephysiomovement.com.au/book-now/) with our specialised [Physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) or [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) today to begin limiting your pain and getting you back to a life of wellness. ### **Categories:** Sports Medicine & Nutrition --- ### [Chocolate Christmas Truffles](https://www.thephysiomovement.com.au/chocolate-christmas-truffles/) **Published:** November 28, 2020 **Author:** Belinda Brown **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Christmas-Truffles-1.png "– Tpm")## Chocolate and Peppermint Christmas Truffles The holiday season is a time for celebration, joy, and indulgence. However, it’s also essential to prioritise our health and well-being, even during festive times like Christmas. In this blog post, we’ll explore the significance of eating cleaner during Christmas, focusing on the benefits it brings to our overall health. These little fudge truffles are a guilt-free alternative to prepackage Christmas chocolate and are full of so much flavour. *This recipe is simple and requires only 4 ingredients.* **What you’ll need:** - 1 cup raw cacao powder - ½ cup apple puree (We love to use baby apples as its 100% pure with no added nasties) - 3 tablespoons raw honey - ¼ teaspoon peppermint extract In a medium bowl, mix all 4 ingredients together and chill for 1 hour. Take 1 tablespoon at a time and roll into balls. Refrigerate and you’re ready to serve! Store for up to one week in the refrigerator. Let’s discover how embracing clean eating during Christmas can contribute to a happier and healthier holiday season 1. **Nourishing our Bodies with Nutrient-Rich Foods:** Christmas is often associated with rich, indulgent foods that are high in calories, sugar, and unhealthy fats. By choosing cleaner, nutrient-rich foods, we can provide our bodies with essential vitamins, minerals, and antioxidants. This section will highlight the importance of nourishing our bodies with wholesome ingredients and the positive impact it has on our energy levels, immune function, and overall well-being. 2. **Balancing Indulgence with Moderation:** Christmas is a time for enjoying special treats and traditional dishes. However, it’s crucial to strike a balance between indulgence and moderation. This section will explore strategies for enjoying holiday favorites while making healthier choices, such as portion control, mindful eating, and finding healthier alternatives to traditional recipes. Embracing moderation allows us to savor the flavors of the season without compromising our health goals. 3. **Supporting Digestive Health:** The holiday season can sometimes lead to overindulgence, resulting in digestive discomfort. Eating cleaner during Christmas can support our digestive health by incorporating fiber-rich foods, reducing processed foods, and focusing on whole, unprocessed ingredients. This section will discuss the benefits of a healthy gut and provide tips for promoting optimal digestion during the holiday season. 4. **Managing Holiday Stress and Boosting Mood:** Christmas can be a stressful time for many, with added pressures and expectations. Clean eating plays a vital role in managing stress and enhancing our mood. This section will explore the connection between food and mental well-being, highlighting the importance of consuming nutrient-dense foods that support brain health and balance our mood. We’ll also discuss the impact of sugar and processed foods on mood swings and offer suggestions for healthier alternatives. 5. **Setting an Example for Loved Ones:** As we prioritise our own health during the Christmas season, we have the opportunity to inspire and influence our loved ones. It is important to lead by example and create a healthier environment for our family and friends. Enjoy the joy of sharing nutritious meals, cooking together, and introducing healthier traditions that can positively impact the entire family’s well-being. Eating cleaner during [Christmas](https://www.taste.com.au/pages/taste-best-christmas-recipes) is a powerful way to prioritise our health and well-being without compromising on the joy and celebration of the season. By choosing nutrient-rich foods, balancing indulgence with moderation, and embracing healthier alternatives, we can enjoy a healthier, happier holiday season. Let’s savor the flavors of Christmas while nurturing our bodies and setting a positive example for our loved ones, creating lasting traditions that [promote health](https://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) and well-being. **Categories:** Sports Medicine & Nutrition --- ### [The Importance of warming up - Can this enhance your performance?](https://www.thephysiomovement.com.au/the-importance-of-warming-up/) **Published:** May 30, 2018 **Author:** adminva **Content:** Join Exercise Physiologist Callum as he explains the benefits Warming Up could have on your performance Warming up before a run is essential for several reasons. It helps prepare your body for the physical demands of running, reduces the risk of injury, enhances performance, and improves overall workout effectiveness. Here are some key reasons why warming up is important: 1. **Increased blood flow:** Warming up increases your heart rate, promoting the flow of oxygen-rich blood to your muscles. This helps loosen them up, making them more pliable and ready for the upcoming physical activity. 2. **Muscle activation:** A proper warm-up routine activates the muscles you’ll be using during your run. It helps stimulate nerve impulses, enhances coordination, and improves muscle recruitment, allowing for better performance and reduced risk of strain or overuse injuries. 3. **Improved joint flexibility:** Warming up through dynamic stretching or mobility exercises helps increase the range of motion in your joints. This can help prevent muscle imbalances and reduce the likelihood of joint-related injuries. 4. **Mental preparation:** Warming up mentally prepares you for the run ahead. It allows you to focus your mind, increase concentration, and set a positive mindset, enhancing your overall performance and enjoyment of the activity. 5. **Injury prevention:** Engaging in a proper warm-up routine helps reduce the risk of injuries by preparing your body for the demands of running. It gradually increases your heart rate and body temperature, which improves muscle elasticity, making them less prone to tears, strains, or sprains. 6. **Performance enhancement:** A thorough warm-up primes your body for optimal performance. It increases your energy levels, improves reaction time, and enhances muscle contractility. This can result in improved speed, endurance, and overall running efficiency. A typical warm-up routine before a run may include light cardio exercises like jogging or brisk walking, followed by dynamic stretching, such as leg swings, high knees, or walking lunges. The duration of the warm-up can vary depending on your fitness level and the intensity of your run. Remember, warming up is a crucial part of any exercise routine, including [running](https://www.thephysiomovement.com.au/services/tpmrunning/). It not only helps prevent injuries but also enhances your performance, making your runs more enjoyable and effective. **Categories:** Sports Medicine & Nutrition --- ### [What is Chiropractic Treatment? Townsville Chiropractic](https://www.thephysiomovement.com.au/what-is-chiropractic-treatment-tpm-chiropractic/) **Published:** March 27, 2023 **Author:** The Physio Movement **Content:** ## **What is Chiropractic Treatment?** ![Chiro with Child Address Neck Pain](http://www.thephysiomovement.com.au/wp-content/uploads/Jaw_Pain_chiro-243x300.jpg "Chiropractic_care – Tpm") At TPM [Chiropractic Care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) we have segmented our Chiropractic treatment into 3 categories **MUSCLES:** - Muscle activation, muscle tension, muscle spasms, muscle pains and aches, muscle stiffness, muscle strength and muscle weakness **BRAIN + BODY CONNECTION:** - Assisting in enhancing the connectivity and nerve signals that are transmitted between the brain and body. We work towards allowing the body to heal faster as the body can control and coordinate the healing more effectively and efficiently. - When you have pain, your body doesn’t actually work well **BIOMECHANICS:** - Assisting in the correction of misalignments, imbalances, joint restrictions, grinding, ‘shifted’ bones, ‘slipped’ discs (disc protrusions), Scoliosis and forward head postures - At TPM we work closely with different athletes who need different adjustments, different workout routines, different recovery sessions, different muscles and different treatment. Every Chiropractic treatment at TPM is different. ![Chiropractic Townsville Chiropractor](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/Chiropractic-Townsville-Chiropractor-300x200.jpeg "Chiropractic Townsville Chiropractor – Tpm") In today’s fast-paced world, people are increasingly seeking natural and holistic approaches to healthcare. Chiropractic care has emerged as a popular alternative that focuses on the diagnosis, treatment, and prevention of musculoskeletal disorders, primarily related to the spine. Chiropractic care is a non-invasive healthcare practice that centers around the belief that the body has the inherent ability to heal itself. It is primarily focused on diagnosing and treating conditions affecting the musculoskeletal system, especially the spine. Chiropractors utilize manual adjustment techniques and other therapies to restore proper spinal alignment, alleviate pain, and improve overall wellness. ### Core Principles of Chiropractic Care a. Spinal Alignment: Chiropractic care emphasises the importance of spinal alignment. Misalignments, known as subluxations, can interfere with the nervous system’s functioning, leading to pain, discomfort, and various health issues. Chiropractors employ spinal adjustments to correct these misalignments, promoting optimal nervous system function. b. Holistic Approach: Chiropractic care takes a holistic approach to healthcare, considering the body as a whole. Chiropractors focus not only on treating symptoms but also on identifying and addressing the root cause of the problem. By addressing the underlying issues, chiropractic care aims to improve overall health and well-being. c. Drug-Free and Non-Invasive: Unlike traditional medical approaches, chiropractic care emphasises drug-free and non-invasive methods. Chiropractors rely on manual adjustments, therapeutic exercises, lifestyle modifications, and other natural therapies to promote healing and restore balance in the body. ### Conditions Treated by [Chiropractors](https://www.chiro.org.au/) Chiropractors are trained to diagnose and treat a wide range of musculoskeletal conditions. Some common conditions that can benefit from chiropractic care include: a. Back Pain: Chiropractors are well-known for their expertise in treating back pain, including lower back pain, upper back pain, and sciatica. Through spinal adjustments and other therapies, chiropractic care can help alleviate pain and restore mobility. b. Neck Pain: Chiropractic adjustments and therapeutic techniques can effectively relieve neck pain caused by muscle tension, poor posture, or whiplash injuries. By restoring proper alignment and relieving muscle tension, chiropractic care can provide relief and improve neck mobility. c. Headaches and Migraines: Many headaches and migraines are linked to tension in the neck and spine. Chiropractic care can help identify and correct these underlying issues, reducing the frequency and severity of headaches. ### Benefits of Chiropractic Care Chiropractic care offers several benefits that go beyond pain relief. These include: a. Improved Joint Function: Chiropractic adjustments enhance joint mobility and flexibility, allowing for better overall function. b. Enhanced Nervous System Function: By addressing subluxations, chiropractic care improves nervous system function, benefiting the body’s communication systems. c. Increased Energy and Vitality: Proper spinal alignment and improved nervous system function can boost energy levels and promote overall vitality. d. Prevention and Wellness: Regular chiropractic care can help prevent future injuries and maintain overall wellness by addressing underlying issues and promoting optimal body function. Chiropractic care is a natural and holistic approach to healthcare that focuses on the body’s ability to heal itself. By addressing spinal misalignments and promoting proper nervous system function, chiropractic care can alleviate pain, improve mobility, and enhance overall well-being. If you’re seeking a drug-free and non-invasive healthcare option, chiropractic care may be an excellent choice for you. Learn more about [TPM Chiropractic ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) **Categories:** Sports Medicine & Nutrition --- ### [Why TPM is the Go-To Choice for Athletes and Active Individuals in Townsville](https://www.thephysiomovement.com.au/why-tpm-is-the-go-to-choice-for-athletes-and-active-individuals-in-townsville/) **Published:** June 6, 2023 **Author:** Belinda Brown **Content:** # ![Sporting Performance Centre Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Sporting-Performance-Centre-Townsville.webp "Sporting Performance Centre Townsville – Tpm") As an athlete or active individual, it’s crucial to have a trusted physiotherapist to help you maintain peak physical performance and recover from injuries. In Townsville, The Physio Movement (TPM) has established itself as the go-to choice for athletes and active individuals who demand the best in care and treatment. With years of experience and a proven track record of success, TPM has become a household name in the local sports community. Whether you’re a professional athlete, weekend warrior, or simply looking to stay active and healthy, The physio Movement offers personalised treatment plans tailored to your specific needs and goals. From injury prevention to rehabilitation, The physio Movement has the expertise and resources to help you achieve optimal physical health and performance. In this article, we’ll explore why TPM is the top choice for athletes and active individuals in Townsville. ## Understanding the Needs of Athletes and Active Individuals Athletes and active individuals place a lot of stress on their bodies, which can lead to injuries and chronic pain. With their specialised knowledge and expertise, TPM physiotherapists understand the unique needs of athletes and active individuals. They are trained to identify and treat a wide range of injuries, from minor sprains and strains to more serious injuries such as ACL tears and rotator cuff injuries. TPM has a team of highly skilled and experienced physiotherapists who understand the unique needs of athletes and active individuals. They are committed to providing personalised treatment plans tailored to each individual’s specific needs and goals. Whether you are a professional athlete or a weekend warrior, TPM has the expertise and resources to help you achieve optimal physical health and performance. ## The Expertise of The Physio Movement TPM has a team of highly skilled and experienced physiotherapists who are experts in their field. They are dedicated to staying up-to-date with the latest research and techniques in physiotherapy to ensure that their clients receive the highest quality care. Their team includes physiotherapists who specialise in a wide range of areas, including sports physiotherapy, musculoskeletal physiotherapy, and women’s health physiotherapy. This allows them to provide specialised care to athletes and active individuals who require specific treatment for their injuries or conditions. In addition to their expertise in physiotherapy, TPM offers a range of other services to help their clients achieve optimal physical health and performance. These services include massage therapy, [Dry Needling,](https://www.thephysiomovement.com.au/services/dry-needling-townsville/) Pilates, [Chiropractic care](https://www.thephysiomovement.com.au/services/townsville-chiropractor/), and Exercise physiology. ## TPM’s Approach to Injury Prevention and Rehabilitation Preventing injuries is key to maintaining optimal physical health and performance. TPM takes a proactive approach to injury prevention by working with their clients to identify and address any potential issues before they become more serious. They provide personalised exercise programs and advice on proper techniques to help their clients avoid injuries and stay healthy. If an injury does occur, TPM takes a comprehensive approach to rehabilitation. They work closely with their clients to develop personalised treatment plans that address the root cause of the injury and help the client achieve a full recovery. This may include a combination of physiotherapy, massage therapy, exercise physiology and other services to help the client regain strength, mobility, and function. ## The Importance of a Personalised Approach in Physiotherapy At TPM, they understand that every client is unique. That’s why they take a personalised approach to physiotherapy, tailoring their treatment plans to each individual’s specific needs and goals. This personalised approach allows them to provide the highest quality care and achieve better outcomes for their clients. Whether you are recovering from an injury or simply looking to improve your physical health and performance, TPM can help. ## TPM’s Commitment to Continued Education and Training At TPM, they are committed to staying up-to-date with the latest research and techniques in physiotherapy. They believe that ongoing education and training are essential to providing the highest quality care to their clients. Their team of physiotherapists regularly attend conferences, courses, and workshops to learn about the latest advancements in their field. This allows them to provide their clients with the most up-to-date and effective treatments available. ## Services Offered by TPM The Physio Movement offers a wide range of services to help athletes and active individuals achieve optimal physical health and performance. These services include: – Sports physiotherapy – Musculoskeletal physiotherapy – Women’s health physiotherapy – Massage therapy – Exercise Physiology – Chiropractic – Pilates – Runners Strength classes With this range of services, TPM can provide clients with comprehensive care for a wide range of injuries and conditions. ## How to Book an Appointment with The Physio Movement Booking an appointment with TPM is easy and **does not** require a referral. Simply visit [their website](https://www.thephysiomovement.com.au/) or give them a call on [(07) 4740 4516]() to schedule an appointment with one of their highly skilled and experienced physiotherapists. During your first appointment, your physiotherapist will conduct a thorough assessment to identify any injuries or areas of concern. They will then work with you to develop a personalised treatment plan that addresses your specific needs and goals. ## Conclusion and Final Thoughts *If you are an athlete or active individual in Townsville, TPM is the go-to choice for high-quality physiotherapy care*. With their expertise, personalised approach, and commitment to ongoing education and training, they are dedicated to helping their clients achieve optimal physical health and performance. Whether you are recovering from an injury, looking to prevent injuries, or simply looking to improve your [physical health](https://australian.physio/) and performance, TPM can help. Book an appointment today to start your journey towards optimal physical health and performance. **Categories:** Sports Medicine & Nutrition --- ### [5 Simple Stretches to Relieve Back Pain and Improve Posture](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) **Published:** May 21, 2023 **Author:** adminva **Content:** ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Rib-Stretch-for-Back-Pain-300x225.png "– Tpm") ### **Stretch and Move to** relieve back pain **and Improve your posture.** Our world was given a little shake up and everything that was once familiar has now adapted. This has meant more people working from home and constantly sitting in unfamiliar ergonomic setups (straining your neck to look down while sitting) which can cause tightness in the front of the ribs and put stress on your back muscles. Back pain is a common ailment that affects people of all ages and can significantly impact daily life. Whether it is caused by poor posture, muscle strain, or underlying conditions, finding relief from back pain is essential for improving overall well-being. In this blog post, we will explore 5 simple stretches that can help alleviate back pain and promote a healthier back. Stretching those often forgotten little muscles in between the ribs – called the intercostal muscles – can relieve tightness in the torso and bring the ribs back into proper postural alignment. As a general rule of thumb aside from those suffering an acute back injury (slipping and falling onto your back, landing on something, lifting or twisting with trauma etc) it is recommended to keep active and know your active flare-up strategies. ## 5 Stretches to Release Back Pain #### **Thread the needle ~ 4 Reps per side** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Back-Pain-Stretch--300x300.png "– Tpm") **Thread the Needle** Pose is a **stretch** that opens the shoulders and 1. Start in a neutral position on all fours, keeping your hands under your shoulders and your knees under your hips. 2. Open up your chest to the right as you extend your right arm toward the ceiling. 3. Begin to move your right arm under your chest toward the mat. Your torso should naturally shift to face downward. 4. Continue to slide your right arm onto the mat, allowing your right shoulder to rest on the mat. Extend your left arm overhead so your fingertips touch the mat, and rest the right side of your head on the mat. Continue shifting your right fingertips to the left until you feel a stretch. #### Shoulder Stretch ~ 5 Breaths #### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Back-Stretch--300x300.png "– Tpm") For this **Shoulder Stretch exercise** we have used a resistance band, but you could use a towel, theraband, or scarf. The aim here is to draw the shoulder blades together and open up the chest. 1. Kneel hip-width distance apart with your strap clasped behind your back. 2. Turn your biceps, inner elbows, and palms away from the body coming into an external rotation. 3. Gently pull the strap apart to create a gentle arch in the upper back. 4. Hold the stretch for 5 deep breaths, then release. #### Cat Cow Stretch ~ 5 Repeats ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Cat-Cow-back-Stretch--300x300.png "– Tpm") 1. Start on all fours with your neck neutral. 2. Your palms should be directly under your shoulders, and your knees should be directly under your hips. 3. On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck. 4. After 3-5 seconds, exhale, and return to a neutral spine position. 5. Then turn your face toward the sky, allowing your back to sink toward the floor. Hold for 3-5 seconds. #### Sphinx Pose ~ 5 Breaths ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Sphinx-Pose-for-Back-Pain--300x225.png "– Tpm") This gentle pose can help relieve tightness and move the ribs back into a neutral position. 1. Lie on your stomach with your legs hip-width distance apart. 2. Place your forearms underneath your shoulders. 3. Inhale to press down into your forearms, reaching your chest forward. 4. Stay for 5 deep breaths. #### Childs Pose Side Stretch ~ 5 Breaths #### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Rib-Stretch-for-Back-Pain-300x225.png "– Tpm") 1. Start in tabletop position on your hands and knees and bring your toes to touch and hips back and down onto your heels. 2. Bring your knees wide and stretch your arms out in front of you. 3. Walk your hands over to the right, far enough to feel a stretch on the left side of the body and rest here for 5 slow and deep breaths. 4. Walk your hands back to center and over to the left side. Hold for another 5 breaths. [Back pain](https://www.chiro.org.au/campaigns/consider-a-chiro/back-pain/) can be debilitating, but with the right strategies, and implementing the above stretches, it is possible to find relief and improve your quality of life. By maintaining good posture, engaging in regular exercise, practicing proper lifting techniques, maintaining a healthy weight, and incorporating heat or cold therapy, you can effectively manage and reduce back pain. Remember ~ If you continue to witness pain or discomfort whilst completing these gentle exercise, we advise seeking professional assistance. You can call [TPM](http://www.thephysiomovement.com.au) during office hours on 1300 876 348 or book online [anytime here](http://www.thephysiomovement.com.au/book-now/). **Categories:** Sports Medicine & Nutrition --- ### [Physio Near Me ~ The Physio Movement Townsville](https://www.thephysiomovement.com.au/physio-near-me-the-physio-movement-townsville/) **Published:** May 19, 2023 **Author:** Belinda Brown **Content:** ## The Physio Movement: Your Trusted Multidisciplinary Allied Health Clinic Near You ![Battle Rope with Female](http://www.thephysiomovement.com.au/wp-content/uploads/Physio_Near_Me_Townsville-654x1024.jpg "Physio_near_me_townsville – Tpm") If you’re in search of **Physiotherapy** services from a trusted multidisciplinary allied health clinic **near you**, look no further than The Physio Movement. Our clinic offers a comprehensive range of allied health services; including physiotherapy, chiropractic care, exercise physiology, remedial massage therapy, and more. With a focus on holistic care and personalised treatment plans, we are committed to helping you achieve optimal physical well-being. Let’s explore why The Physio Movement is the ideal choice for those searching for **“Physio Near Me.”** #### A Multidisciplinary Approach to Allied Health: At The Physio Movement, we believe in the power of collaboration. Our team consists of highly skilled professionals from various disciplines who work together to provide comprehensive and integrated care. Whether you’re recovering from an injury, managing a chronic condition, or looking to enhance your overall fitness, our multidisciplinary approach ensures that you receive the most effective and personalized treatment plan possible. #### Convenience at Your Fingertips: We understand the importance of convenience when it comes to accessing healthcare services. With The Physio Movement’s strategically located clinic, finding a “Physio Near Me” has never been easier. Our central location ensures that we are easily accessible to individuals residing in [Townsville.](https://www.townsvillenorthqueensland.com.au/) We value your time and strive to provide flexible appointment scheduling to accommodate your busy lifestyle. #### Expert Physiotherapy Services: Physiotherapy is at the core of our services at The Physio Movement. Our team of experienced and professional physiotherapists are dedicated to helping you recover from injuries, reduce pain, and improve your overall physical function. From musculoskeletal conditions to sports injuries and post-operative rehabilitation, our physiotherapy treatments are tailored to address your specific needs. With state-of-the-art equipment and evidence-based techniques, we are committed to providing you with the highest quality of care. #### Comprehensive Allied Health Services: The Physio Movement goes beyond physiotherapy to offer a comprehensive range of allied health services. Our chiropractors are experts in spinal health and alignment, offering drug-free and non-invasive treatments to address various conditions. Additionally, our skilled massage therapists provide therapeutic techniques that aid in relaxation, injury recovery, and pain management. Our holistic approach ensures that all aspects of your health and well-being are considered. #### Patient-Centered Care: At The Physio Movement, your satisfaction and well-being are our top priorities. We pride ourselves on delivering patient-centered care that focuses on your unique needs and goals. From your initial assessment to the development of a personalized treatment plan, we involve you in every step of your journey towards recovery and improved physical function. Our friendly and compassionate team will ensure that you feel supported throughout your treatment. ### How to Find The Physio Movement Near You: 1. Online Search: Begin your search by typing **“Physio Near Me”** into your favorite search engine. You’ll find **The Physio Movement** prominently displayed in the search results, along with our clinic locations and contact information. 2. Referrals and Recommendations: Ask your friends, family, or healthcare professionals for recommendations. The Physio Movement has a strong reputation for delivering excellent physiotherapy care, and chances are, someone in your network has experienced our services firsthand. 3. Online Directories: Utilise online directories that list healthcare providers in your area. The Physio Movement will be listed in these directories, complete with detailed information about our services, locations, and reviews from satisfied patients. 4. Social Media and Google Reviews: Follow The Physio Movement on social media platforms to stay updated on the latest news, tips, and success stories. Additionally, read reviews and testimonials from our valued patients to gain insight into their experiences and the quality of care we provide. When it comes to finding a trusted multidisciplinary allied health clinic near you, [The Physio Movement](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) stands out as a leader in providing exceptional physiotherapy and allied health services. Our holistic approach, convenient location, and commitment to patient-centered care set us apart. If you’re searching for “Physio Near Me,” look no further than The Physio Movement for the highest quality of care and a path to optimal physical well-being. Contact us today to schedule your appointment and experience the difference we can make in your life. **Categories:** Sports Medicine & Nutrition --- ### [Can Chiropractic Care Help Relieve Jaw Pain? Townsville](https://www.thephysiomovement.com.au/can-chiropractic-care-help-relieve-jaw-pain/) **Published:** May 12, 2023 **Author:** Belinda Brown **Content:** # TMJ or Jaw Pain and Chiropractic ![Chiro with Child Address Neck Pain](http://www.thephysiomovement.com.au/wp-content/uploads/Jaw_Pain_chiro-828x1024.jpg "Chiropractic_care – Tpm") Jaw pain can be a debilitating condition that affects various aspects of our daily lives, from eating and speaking to overall comfort. While most people associate chiropractors with spinal adjustments and back pain relief, many are unaware of the potential benefits chiropractic care can offer in addressing jaw pain. In this blog post, we will delve into the connection between [chiropractic care](https://www.chiropracticboard.gov.au/) and jaw pain relief, exploring the techniques employed by chiropractors and the potential benefits of seeking their assistance. ## Understanding Jaw Pain Jaw pain, also known as temporomandibular joint disorder (**TMJ** or TMD), refers to a condition affecting the jaw joints and muscles that control jaw movement. Common symptoms include jaw stiffness, clicking or popping sounds, difficulty opening or closing the mouth, and facial pain. TMJ disorders can be caused by various factors, such as jaw misalignment, muscle tension, or trauma. ## The Role of Chiropractic Care in Jaw Pain and TMJ Chiropractic care primarily focuses on the musculoskeletal system, particularly the spine, but it can extend beyond spinal adjustments to address other areas of the body, including the jaw. Chiropractors are skilled in assessing the alignment and function of the temporomandibular joint (TMJ) and can offer non-invasive treatment options to relieve jaw pain and improve overall jaw function. ## Techniques Used by Chiropractors for Jaw Pain 1. **Spinal Adjustments**: Chiropractors understand that misalignments in the spine can have a ripple effect on other parts of the body, including the jaw. By performing targeted spinal adjustments, chiropractors aim to restore proper alignment, alleviate tension, and promote optimal nerve function, which can indi 2. rectly relieve jaw pain. 3. **Soft Tissue Manipulation**: Chiropractors may employ soft tissue manipulation techniques to address muscle tension and imbalances around the jaw area. By applying gentle pressure and using specific massage techniques, they can help relax the muscles, reduce inflammation, and improve blood flow to the affected area. 4. **Jaw Adjustments**: Chiropractors who specialize in jaw-related issues may also perform direct adjustments to the temporomandibular joint. These adjustments involve applying controlled pressure to realign the joint and improve its function. Chiropractors may also provide exercises and stretches to improve jaw mobility and strength. ## Benefits of Chiropractic Care for Jaw Pain 1. **Non-Invasive Approach**: Chiropractic care offers a non-invasive alternative to more aggressive treatment options, such as surgery or long-term medication use. By addressing the underlying causes of jaw pain, chiropractors aim to provide natural and drug-free relief. 2. **Holistic Approach:** Chiropractors take a holistic approach to healthcare, considering the interconnectedness of the body systems. By addressing both the spine and jaw, they can target the root causes of jaw pain and promote overall well-being. 3. **Personalised Treatment Plans:** Chiropractors understand that each individual’s jaw pain is unique, and therefore, they develop personalized treatment plans tailored to the specific needs of their patients. This customised approach ensures that the treatment focuses on the individual’s condition and symptoms. While chiropractic care is often associated with back pain relief, its potential benefits extend beyond the spine. Chiropractors can offer non-invasive and personalised treatment options for jaw pain, addressing misalignments, muscle tension, and other contributing factors. If you’re experiencing jaw pain or symptoms of TMJ disorder, consulting with a chiropractor who specialises in jaw-related issues may provide valuable insights and potential relief. Remember to always consult with a qualified healthcare professional to determine the most appropriate course of treatment for your specific condition. Contact TPM on 07 4740 4516 or at [www.thephysiomovement.com.au](http://www.thephysiomovement.com.au/) ![Kids Physio Internal Jaw Assessment](http://www.thephysiomovement.com.au/wp-content/uploads/Jaw_Pain_woolgoolga-776x1024.jpg "Jaw_pain_woolgoolga – Tpm") **Categories:** Sports Medicine & Nutrition --- ### [Physiotherapy Care for Multiple Sclerosis](https://www.thephysiomovement.com.au/physiotherapy-care-for-multiple-sclerosis/) **Published:** April 19, 2023 **Author:** Belinda Brown **Content:** # Strength and Conditioning Training with Multiple Sclerosis ## What is Multiple Sclerosis? [MS](https://www.msaustralia.org.au/) is a neurological condition resulting in nerve damage which disrupts communication between the brain and the body. Multiple Sclerosis causes many different symptoms, including vision loss, pain, fatigue, and impaired coordination. ## How Often Should We Exercise? Guidelines suggest; - Strength training twice per week - 2-3 days of moderate aerobic exercise (10-40 minute bouts) - Aerobic and strength can be completed on same day however it is suggested to have one rest day after resistance training to rest muscle. ## What Intensity Should Strength Training be Completed at? - If you’re just starting out your exercise journey, ensure to progressively increase the time, frequency, and intensity to suit tolerability of the person. - It’s suggested 1-3 sets of 8-15 reps, of approximately 5-10 exercises. - Mainly focus on the large muscle groups of the body or where there are deficits/weaknesses. - Moderate to high intensity resistance of free weights, machine weights or resistance bands. - Resting 2-4 minutes between sets and between muscle groups. ## What are the Potential Benefits of Strength Training? Decrease secondary deconditioning: maximise mobility, posture, and balance; reduce risk of falls; optimise recovery after relapse; increase energy levels and decrease fatigue; increase muscle strength; may reduce spasticity; may have neuro-protective effect and anti-inflammatory effect. ## What to Consider When Training? - If you experience heat sensitivity, ensure to exercise in aircon or with a nearby cooling fan and to stay hydrated. - If you’re at risk of falls, ensure safety by completing exercises in a seated position. - If a relapse occurs, consider modifying or regressing exercises until symptoms are stable. At [TPM](http://www.thephysiomovement.com.au/), we have a team of specialist NDIS practitioners who offer endless opportunities assisting in improving the daily lives and wellbeing of our NDIS participants through Exercise, Physiotherapy Care, Diet and Nutrition, Hydrotherapy, Paediatrics, and at home therapy. ~ No waitlists, contact us today! ## [NDIS REFERRAL FORM](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) ![Knee Extension Machine with Female](http://www.thephysiomovement.com.au/wp-content/uploads/Sarah-Kitto-Blog-for-Website-225x300.jpg "– Tpm") **Categories:** NDIS --- ### [Common Foot Injuries for Runners](https://www.thephysiomovement.com.au/common-foot-injuries-for-runners/) **Published:** June 6, 2018 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Foot-300x278.png "– Tpm") Forefoot pain is experience by a large number of runners and can consist of everything from blistering of the toes, blackened toenails, irritation of nerve fibres (neuroma/neuritis) and stress fractures of the metatarsals. Some of these niggling complaints can be caused from ill-fitting running shoes or poor sock selection, where as overuse injuries such as stress fractures and bursitis are more likely related to running mechanics (how you’re running), biomechanics (the internal mechanics of your feet and lower limbs) and inappropriate training/loading strategies (e.g. increasing mileage or intensity of runs too soon). In most cases, forefoot pain can be managed effectively with the right advice. This article address some of the more common forefoot conditions experienced by runners. **The Forefoot** Anatomically speaking, the forefoot consists of the metatarsal bones, the metatarsophalangeal joints (where the toes attach on to the foot) and all the toes. The forefoot is a tissue-dense area, meaning there are many muscles, ligaments, tendons, bursa, blood vessels, nerve fibres, fascia, fat pad and bones in the area. **Any of these structures can become injured and cause pain.** The forefoot is responsible for taking the entire load of the body during the propulsive phase of gait, also referred to as toe-off. In-fact, the types of loads going through the forefoot on every step taken during walking can be up to one and a half times body weight, depending on the speed of walking, individual biomechanics and the type of terrain. During running, the forefoot can be loaded in a variety of ways and is highly dependent on the individual’s running technique. Loads on the forefoot during running can exceed four to five times the body weight. Some runners will heel strike, others will strike more towards the middle of the foot (middle of the arch) and others will strike more towards the forefoot. Where the foot strikes on the ground as well as where the foot strikes in relation to the runner’s centre of mass (centre of mass is close to your torso) will determine the magnitude and duration of forces being absorbed by the forefoot during running. Running downhill places higher stress on the forefoot and often the foot may slide marginally towards the front of the shoe increasing the pressure on the toes. The potential to injure the forefoot is therefore quite high when we consider the large loads that can be absorbed by the forefoot and the repetitive nature of running. **Foot Size and Shape** Feet come in different shapes and sizes which means quite often its not the big toe that’s the longest toe. Some feet have a long 2nd metatarsal and therefore longer 2nd toe. Feet that have a longer 2nd toe need to have shoes that accommodate for the 2nd toe being longer than the first. This is an important consideration when purchasing shoes as the shape of the toe box is different across the different brands of running shoes, therefore, footwear selection that matches the shape of your foot to the shape of your shoe is very important. A wide forefoot that is not being well accommodated by the shoe will cause compression across the metatarsal heads and toes. This may result in burning sensations under the ball of the foot during running, irritation and compression of nerves or blood vessels in the forefoot, blistering on the toes, bruised toe nails and pins and needles in the toes or forefoot. **Overuse Injuries** The most common overuse injuries impacting the forefoot are pain across the metatarsal bones (sometimes referred to as metatarsalgia), metatarsal stress reactions and metatarsal stress fractures. These injuries result from excessive overloading of the metatarsal bones and is commonly related to training errors or sudden changes in training conditions. Pain may be felt during the run, usually on the top of the foot or under the ball of the foot at a pin-point location (a spot that you could point to) and then settles once the run is finished. As the injury continues to worsen, pain continues to be felt after the run while at rest or while in bed. Pain at rest usually indicates a bony stress response and by this stage is considered a significant injury. **Other Forefoot Conditions** **Blisters, Callouses and Morton’s Neuroma** Blisters can be a common complaint for runners particularly over longer distances. Blistering occurs when there is excessive friction between the layers of skin caused by an external source of friction (shoe or sock or innersole). Blistering can sometimes occur due to excessive sweating which causes the skin to become vulnerable to damage. Socks that wick the moisture away from the skin can assist in preventing blisters and if the issue is blistering or rubbing between the toes, toe-socks (socks that fit your feet like a glove with a separate sleeve for each toe) can assist in preventing this issue. Shoe fit is again an important consideration to prevent blistering as friction from an ill-fitting shoe can sometimes be the culprit. If shoe fit or sock selection is not resolving the issue, it may be necessary to use protection over the areas that are blistering, such as taping over the area making sure to cover an area much larger than the size of the blister. Callouses develop as a result of high pressure (rather than friction) on the skin. The development of callouses serves as a protective function of the skin to protect itself from breaking down. Callouses usually develop over boney prominences like the edge of the big toe or little toe and over the heads of the metatarsal bones on the ball of the forefoot. If callousing builds up too much it can become painful during running and weight bearing activities. Because callouses develop as a result of pressure, often the individual biomechanics of the foot are to blame and this should be assessed by a Podiatrist if painful. A common condition impacting the forefoot is a neuroma, often referred to as a Morton’s Neuroma. A Neuroma is a benign growth on a nerve fibre, in the case of a morton’s neuroma the benign growth occurs on a nerve that travels in between the metatarsals and metatarsal heads. Depending on the location of the neuroma, it may become compressed and irritated by surrounding tissues during walking and running creating an inflammatory response around the neuroma. Symptoms are usually pain in the ball of the foot that travels into one or more of the toes (usually the 3rd and 4th toe, but can be any of the toes). Pain is usually only when footwear is worn and during weight bearing activities and dissipates when the shoe is removed. There are several simple treatments available for morton’s neuroma with conservative options focused on reducing the mechanical irritation on the nerve fibre through footwear changes or the use of pressure relieving innersoles (orthotics). In some severe cases, surgery may be required to remove the growth on the nerve. In summary, **running causes extremely high forces on the foot and the forefoot** has a very important job during the propulsive phase of running. Any **pain** or **injuries** impacting the forefoot can be thoroughly assessed by a Podiatrist with often simple solutions available to alleviate symptoms so that you can continue to pound the pavement. Learn more about[ TPM Podiatry](http://www.thephysiomovement.com.au/services/podiatry/) **Categories:** Uncategorized --- ### [5 unexpected reasons to do Pilates](https://www.thephysiomovement.com.au/5-unexpected-reasons-to-do-pilates/) **Published:** April 29, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/04/IMG_8382-300x200.jpg "– Tpm") ### Mat Movement Mat Movement at TPM is an effective cross-training workout and change up to your regular cardio or weightlifting session. But the benefits of [Pilates](https://www.pilates.com/BBAPP/V/pilates/origins-of-pilates.html) inspired training go far beyond simple core strength and flexibility. In addition to the aesthetic benefits, regularly practicing this total-body workout can **ease back pain**, **improve bone density** and **boost heart rate**. **1. You’ll have a better golf swing.** We love to rotate the body, especially the spine. After sitting at a computer all day, the back needs to twist. Golfers and other athletes especially benefit from having a flexible spine that rotates with ease. **2.** **You’ll build better bones.** Since you are laying down on a Mat (or Reformer), there is little to no pressure being put on the spine, reducing the risk of injury often seen in traditional impact exercises. **3.** **Your balance skills will improve drastically.** As your balance skills improve and with the guidance of our trained Physio instructor, you’ll move to the more advanced exercises. **4.** **You’ll also strengthen your pelvic muscles.** The core, or your “powerhouse,” is the foundation for every exercise in Mat Movement. You will activate your core prior to starting any exercise during class. The core is made up of several muscles including the muscles in the pelvic floor. **5.** **You’ll get some mindful exercise without the “OM.”** Not every workout needs to begin and end with “om” to gain some of the benefits of mindful exercise. Mat Movement will help you to tune into your body in order to activate the muscles. You need to listen to the instructions carefully in order to be safe, and you need to pay attention to the feedback you are getting from the equipment. At The Physio Movement, we run both **drop in** mat movement (pilates inspired classes) and **progressive programs**. As our movement classes are run by a[ Physiotherapist,](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) our sessions are all HICAPS and Private Health claimable. ## [View Our Mat Movement Timetable ](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) Mind Body Green **Categories:** Uncategorized --- ### [Pre-Employment Functional Assessments Townsville](https://www.thephysiomovement.com.au/pre-employment-assessments/) **Published:** May 14, 2019 **Author:** adminva **Content:** [![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Pre-Employment-Medicals-Townsville-300x199.jpg "Pre Employment Assessments Townsville – Tpm")](http://www.thephysiomovement.com.au)When it comes to Pre Employment Functional Assessments in Townsville, [**The Physio Movement**](http://www.thephysiomovement.com.au) can offer professional and efficient examinations within our modern Allied Health facility. As a leading health care company within Townsville, we understand firsthand that every employer wants to find the perfect employee who will take their company to the next level and help them to achieve their goals. We offer **Pre Employment Assessments** to companies within Far North Queensland who wish to gain an understanding of the physical wellbeing of those that they intend to hire (or returning to work). ## What is a Pre Employment assessment? The Physio Movement **Pre employment functional assessments**, or **Functional Capacity Evaluations (FCEs)** are a series of examinations that allow us to provide information on an individual’s physical strength, flexibility, and cardiovascular fitness. This information is usually requested by a potential employer and can help determine if individuals are physically capable of performing the tasks required of that specific job role. A pre employment assessment or Functional Capacity Evaluation can also help categorise if the individual is high or low risk for injuries on a job site. ### Has your employer requested a Pre employment functional assessment? At The Physio Movement we conduct **Pre employment assessments** prior to starting a new job, returning to work following an injury or accident, or requested check-ups from your employer. Functional assessments are to assist in ensuring employees are not put in workplace situations which may put them at risk of injury, protecting both the employee and the employer. ### How long will a Pre employment assessment take? Our Pre Employment assessments will take one hour to complete with our trained [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [Exercise Physiologists.](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) ### What will a Pre employment assessment involve? Our functional screenings vary depending on whats required for the job and company. They may include - General health check up – blood pressure, pulse, respiratory rate - Range of movement - Muscle flexibility - Balance - Stability - Strength and endurance - Bending, lifting, squatting, stairs - Manual handling such as pushing and pulling – grip strength - Cardiovascular fitness test ### Townsville Pre-Employment Functional assessment Our professional [Physiotherapists](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) at The Physio Movement are trained to carry out **Pre employment functional assessments** for an array of companies and job descriptions and follow [WorkSafe](https://www.worksafe.qld.gov.au/injury-prevention-safety/hazardous-manual-tasks/musculoskeletal-disorders-faqs) Australia guidelines. #### Contact [The Physio Movement](http://www.thephysiomovement.com.au) for further Information on 1300 876 348 **Categories:** Uncategorized --- ### [What is Strength and Conditioning? The Physio Movement Townsville](https://www.thephysiomovement.com.au/what-is-strength-and-conditioning-the-physio-movement-townsville/) **Published:** August 21, 2020 **Author:** adminva **Content:** ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/08/Strength-and-conditioning-townsville-300x235.jpeg "– Tpm") Strength and conditioning training at its simplest form is the practical application of sports science to enhance movement quality. S + C is grounded in evidence-based research and physiology of exercise and anatomy. At [The Physio Movemen](http://www.thephysiomovement.com.au/)t, we focus on preventing injury and developing better movement patterns to help athletes and patients accelerate their career progression and performance. ## What are the benefits of strength and conditioning training? Whether you are beginning your fitness journey, trying to stay fit, a recreational sportsperson or an elite athlete, you will benefit from strength and conditioning training at TPM Townsville. Our strength and conditioning training and programming will help with your speed, agility, flexibility, and power which is specific to your sport or activity. S + C programming and training will also help decrease niggling injuries by improving muscular strength with good technique. Our Strength and Conditioning coaches are Physiotherapists and Exercise Physiologists with additional accreditation in Strength and Conditioning coaching. The benefits of a good strength and conditioning programme will change for every individual, depending on their abilities and goals. Here are some of our top reasons for Strength and Conditioning training: 1. Injury Prevention 2. Enhanced general health 3. Improve performance 4. Improve mood 5. Improve posture 6. Faster recovery after injury 7. Increase muscle mass ### How can The Physio movement help your Strength and Conditioning training? 1. We begin with an hour long appointment where you will go through your history, injuries (if any) and then develop a personalised training schedule specific to your goals or competition calendar with one of our coaches. 2. Your coach will assess movement techniques which you need for your sport or activity. 3. We will then progress into developing the required muscle strength, flexibility, and cardiovascular fitness, reflecting your goals. 4. We will then work on developing sports or activity specific movements; balance, coordination, agility, power and speed. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/05/Strength-Training-for-Kids-Townsville-300x225.jpg "– Tpm") **Townsville Strength and Conditioning** options are flexible and can be programmed and performed 1 on 1, in small group settings, or as a part of our youth performance program. ### [Book Online and start your journey to optimal health](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [What does a Chiropractor do? | TPM Chiropractic](https://www.thephysiomovement.com.au/what-does-a-chiropractor-do/) **Published:** May 16, 2022 **Author:** adminva **Content:** ![Spinal Manipulation](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-19-300x300.png "Untitled Design (19) – Tpm") [**Chiropractic**](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) is a profession, not a treatment. Every Chiropractor examines and treats in a different style. There are several variations of Chiropractic treatment, and TPM Chiropractors most commonly use a combination of techniques to best help patients meet their goals. ### Prior to Chiropractic Treatment Prior to treatment, a hands on exam is performed tailored to patient complaints. This may involve **range of motion, orthopaedic testing** and some **neurological examinations.** When the cause of the complaint is identified the best course of action will be explained, and one or more treatment techniques will be used. The primary adjusting techniques we use at TPM chiropractic are: ### Chiropractic Treatment Techniques **Diversified**– The trademark of this style of treatment is a hands on, fast pressure over a short distance through the joints, often resulting in a popping or cracking noise, with a change to pain and range of motion. Although the noise is interesting, it is not a measure of how effective the adjustment has been. This is probably the most common and widely used technique, therefore is the most familiar to patients ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/What-does-a-Chiropractor-Do.png "– Tpm") **Sacro-Occipital technique (SOT)**– SOT is based on the idea that there is a relationship between the pelvis and the skull, and changes in this relationship can impact the movement of the spine and the function of the nervous system. This is a very gentle treatment style, commonly using wedges or chocks placed underneath the pelvis to correct rotations, and increase stability. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/SOT-Blocks-300x141.png "– Tpm") **Activator**– An alternative to the traditional joint adjustment, in which a spring loaded hand held instrument (activator) is used to provide quick, low force impulses into specific joints to restore range of motion and neurological activity. The benefit of this technique is that the force is consistent every time, and because it is delivered so quickly, the body rarely has time to tighten to resist, so the process is effective and comfortable. The activator tool is often used for either older or younger patients where a lower force treatment is required. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/What-does-a-Chiropractor-do-Townsville.png "– Tpm") **Drop table** (Thompson/TPT)- Another mechanically assisted technique, this time using a special table that has segments that lift up and drop down by about 2 cm. The aim of Drop table treatments is to increase range of motion in restricted joints, reduce muscle spasm and increase the neurological awareness of the area being adjusted. Drop table techniques are gentle, and because the drop segment increases the speed of the adjustment, it can be very effective with less pressure. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Drop-table-Townsville-300x191.png "– Tpm") ### What’s that cracking Sound? Some manual adjustments are commonly associated with a popping or cracking sound. This sound is from gas bubbles forming in the joint as the surfaces are separated quickly. These bubbles are visible on an MRI and hang around for a few minutes after the crack has occurred. This process is known as Tribonucleation. The cracking sound is not a measure of a successful adjustment, merely a byproduct of the quick movement of the joint. Most Chiropractors will use a variety of techniques to restore proper range of motion to the joints of the body, with assorted soft tissue techniques to achieve the goals of reductions of pain and increase in function in their patients. If you have any further questions, please contact Lachlan at TPM Chiropractic on (07) 4740 4516. [Lachlan Goodacre, Chiropractor](http://www.thephysiomovement.com.au/about/the-team/lachlan-goodacre-chiropractor/) References - Real-Time Visualisation of Joint Cavitation. 15/04/2015. G. Kawchuck, J. Fryer. J. Jaremko, H Zeng, L Rowe - - - **Categories:** Uncategorized --- ### [Osteoarthritis; Causes symptoms and Exercise Relief](https://www.thephysiomovement.com.au/osteoarthritis-causes-symptoms-and-exercise-relief/) **Published:** February 5, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/02/What-is-Osteoarthritis-Pain.jpeg "– Tpm") [Osteoarthritis](https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925) (OA) is the most common form of arthritis, affecting millions of people worldwide. It occurs when the protective cartilage that cushions the ends of your bones wears down over time. Although the damage to the joints can not be reversed, Osteoarthritis symptoms can be effectively managed through exercise, remaining active, and maintaining a healthy weight. ## What is OsteoArthritis Osteoarthritis (OA) is a well-known term to the general population representing joint pain. Some define OsteoArthritis as **“bone on bone”** others **“wear and tear of the joint”**, either way most of us have heard of it, and none of us want it. Unfortunately though Arthritis is common with statistics showing greater than 2 million Australian’s having either hip or knee OsteoArthritis. But there is good news! A research team in Denmark have been tirelessly investigating the management of OsteoArthritis and have developed a highly effective treatment plan for hip and knee OsteoArthritis – **[GLA:D](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/) (G**ood **L**ife with **O**steo**a**rthritis **D**enmark**).** ## Symptoms of OsteoArthritis Signs and symptoms of osteoarthritis include: - **Swelling.** Often caused by soft tissue inflammation around the hip and knee joints - **Pain.** Affected areas may hurt during and after exercises - **Tenderness.** When you apply light pressure to your join this may feel tender. - **Loss of flexibility.** Full range of motion may be difficult for you. - **Stiffness.** Joint stiffness is usually most noticeable upon awakening or following periods of inactivity. - **Bone growth.** Extra bits of bone, which can feel like hard lumps, can form around the affected joint. ## How can GLA:D help OsteoArthritis? **GLA:D** is a [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) provided treatment plan that focusses on first line treatment; **Exercise, Education and Weight loss.** Through focusing on first line treatment GLA:D has statistical shown that the program will improve one’s functional capacity and quality of life when living with knee or hip OsteoArthritis. The even better news is the GLA:D program is now accessible in **Townsville** with [**The Physio Movement** ](http://www.thephysiomovement.com.au/)now running the program with highly trained GLA:D Physiotherapists. ## What is GLA:D? GLA:D is a 6 week block exercise program which involves 2 x group physiotherapy supervised exercise classes weekly and 2 x hour long educational sessions on OsteoArthritis. The exercise sessions focus on improving lower limb neuromuscular control and strength while the educational sessions touch on the truths of Arthritis and what really is. Functional outcome measures are taken before and after our 6 week block to log your functional and subjective outcomes. The GLA:D program is **fun** and simply the best thing to do if you have knee or [hip pain](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) or [OsteoArthritis](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/). Learn more about GLA:D at The Physio Movement [here](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/). **Our arthritis specific exercise program at TPM can assist with slowing progression of the disease and help improve joint and pain function.** If you would like to begin living a life of freedom with reduced pain, Join our [GLA:D](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/) program today. [Contact the friendly team at The Physio Movement.](http://www.thephysiomovement.com.au/contact-us/) **Categories:** Uncategorized --- ### [Benefits of Remedial Massage | Townsville City Massage](https://www.thephysiomovement.com.au/benefits-of-massage/) **Published:** November 28, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Benefits-of-Massage-Townsville-683x1024.jpeg "– Tpm")### Benefits of Remedial Massage Pain or restricted movement can drastically reduce our quality of life. Old injuries, accidents, repetitive movements and tension from everyday stresses can readily take up residence in our bodies. Massage can help. Massage can relieve pain, restore range of movement and help heal certain conditions. By relieving stress it can energise us and renew our vigour. ## **Top 5 Benefits of Massage** 1. More Flexibility and Mobility 2. Reduce Pain 3. Relaxes Muscles 4. Eases Delayed Onset Muscle soreness 5. Manages Anxiety and Stress ### Flexibility and Mobility Intense training can tighten and toughen the muscles, preventing them from stretching correctly; soft tissue massage at [The Physio Movement](http://www.thephysiomovement.com.au/), will improve muscular mobility and can correct imbalances, as well as releasing tensions from around the muscles. ### Reduce Pain Massage helps to relieve pain by removing the pressure build-up suffered from congestion and metabolic irritants. Sports massage can help to relieve pain, and will also assist further by the release of endorphins. ### Relaxes Muscles The most common reason people [call to book a massage](http://www.thephysiomovement.com.au/book-now/) is to relax and to relieve tight muscles. The motions and pressures used in massage are fantastic for working out tight points and leaving the body feeling more flowing and loose. Deeper massage techniques and trigger pointing are great for relieving knots and tighter points which you can feel build up, most commonly in your back, neck and shoulders. This allows the muscles to function more freely, giving you more range of movement and general release and flow. ### Eases ‘DOMS’ Delayed Onset Muscle Soreness also referred to as ‘DOMS’, is the muscular discomfort experienced a day or two after a tough training session. The techniques used by qualified sports massage therapists will encourage blood and lymph flow throughout the body, which can help prevent muscle fatigue and encourage better oxygenation. ### Manages Anxiety and Stress Anxiety and depression have rightly been brought to the forefront of health in recent years as we gain more understanding of both conditions. Each situation is unique and different levels of anxiety and depression can affect people in different way. Massage is a great way of grounding a client and offering some calm and understanding into somebody’s life. The touch and flowing motions of a massage therapist has been shown to have a calming effect on the client, and a big calming reaction on someone who has a busy and anxious mind. This coupled with a nice atmosphere and an understanding therapist can go a long way for someone to receive a bit of love and calm amongst what can be a difficult time. ### ### Massage Health benefits and private health funds Depending on your cover and the fund, you may be eligible to claim benefits for massage therapy through our [HICAPS](https://www.hicaps.com.au/) facility at the time of your appointment. Funds will only pay benefits for treatments that incorporate remedial massage therapy, provided by massage therapists with relevant qualifications and an approved provider number. Schedule your massage with [The Physio Movement](http://www.thephysiomovement.com.au/) Today by calling 1300 876 348 or [Booking Online](http://www.thephysiomovement.com.au/book-now/) anytime. **Categories:** Uncategorized --- ### [Lauren Nugent taking out Bronze at States](https://www.thephysiomovement.com.au/lauren-nugent-taking-out-bronze-at-states/) **Published:** November 7, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Lauren-Nugent-1024x832.png "– Tpm") Image: Townsville Bulletin ### Sponsored TPM Athlete Lauren Nugent We are extremely proud of Lauren’s achievements at State championships in Cairns recently, where she took bronze in both the 800m and 1500m. Lauren has been working closely with Physiotherapist Connor and attends weekly strength and conditioning training at TPM performance. Did you catch the latest article from Lauren within the Townsville Bulletin? “MAGNETIC Island middle distance runner Lauren Nugent wasn’t going to let even a shattered tibia keep her off the track for too long. Told she would never run again after breaking her leg 12 months ago, Lauren took a huge stride in her recovery at the recent Queensland schools championships in Cairns. The determined young athlete claimed bronze in both the 800m and 1500m events for her age group with her time in the 800m less than a second off her personal best. Lauren is also a keen surf lifesaver and has been crowned a national junior beach sprint champion, but she admitted the biggest battle with her injury comeback had been mentally preparing herself to run again. The 16-year-old suffered the serious injury after jumping out of a boat into unexpectedly shallow water off Horseshoe Bay and was initially told that she would have to give up competitive running. A second opinion from a surgeon in Brisbane was more positive as Lauren had four pins inserted into her ankle before getting back on the track for the national titles in Sydney in April. “It was hard to hear (that she wouldn’t run again), but I just knew that I’d be able to do it after hearing what the (second) surgeon said,” Lauren said. “At the start it was just doing slow walks and then building up into it. “It felt a bit weird, but I just kept going. It took a couple of months for it to feel normal again. “I started running about two months after coming out of my moon boot, but when I started running I was favouring one side so I did a bit of back damage, but now everything’s all good.” Lauren will contest her last event of the season this weekend at the 1500m Classic in Brisbane and she was determined to keep her momentum going into next year and another shot at nationals. “At the start of the year after finishing nationals I didn’t think I was ever going to be as good as what I was, but after this meet (the state titles) it’s definitely a confidence booster,” she said.” [Townsville Bulletin](https://www.townsvillebulletin.com.au/sport/magnetic-island-runner-lauren-nugent-making-big-strides-after-broken-leg-with-state-medals/news-story/c5e65a2fdcb84e634fadd0f866acc850) **Categories:** Uncategorized --- ### [The Perfect Hand Position](https://www.thephysiomovement.com.au/the-perfect-hand-position/) **Published:** February 14, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/NathanshearerxAdaptiveHP-300x214.jpeg "– Tpm") Published by [Adaptive Human Performance ](https://www.adaptivehp.com/blog/holdinghands) ## Holding Hands In refining time trial performance, we often obsess over position consistency and the effect that it has on aerodynamic efficiency. Equipment choice and setup options are vital considerations in achieving desirable outcomes, but success all comes back to the hand hold of the athlete. Collectively, our wedge solution and the use of a supportive arm cup facilitate a high-hands time trial position, through matching the angle of the arm cup with the angle of the forearm. Angulation in this manner helps to prevent forward slipping of the elbow, associated with aggressive positioning and high-hand placement. > “Aero techniques and equipment choice are vital in taking your position from a pseudo high-hands position to achieving a true high-hands position. Achieving the forearm angle comes down to the hand hold. A double-clasp is recommended, allowing for symmetrical forearm contact and greater security than a bridged single-clasp. This double-clasp grip is important when we consider the aero techniques that need to be executed. When we talk aero techniques, we refer to the actions deployed by an athlete to enhance their position on the bike, for performance gain. In this case we refer specifically to the athlete elevating the wrists (ulnar deviation), flattening the hands, drawing them close to the head and locking the forearms into the arm cups. It is this action that is vital for achieving a true high-hands position and the gains in aerodynamic efficiency that come with it. Nathan Shearer using the Adaptive HP 15-degree wedge solution. **Categories:** Uncategorized --- ### [Your Back Pain Specialist - Back to LIfe](https://www.thephysiomovement.com.au/1-way-to-become-pain-free-back-to-life/) **Published:** February 7, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Eliminate-Back-Pain.jpg "– Tpm") Back to Life is a specifically designed program to assist Townsville locals living with [Back Pain.](https://www.essa.org.au/) The program is designed to assist Chronic Back Pain diagnosis: - Facet joint sprains - Disc injuries (disc herniation, degeneration, bulge) - Fractures - Non specific lower back pain - Nerve damage (sciatic, pudendal) - General low back pain The focus is on regaining strength and control of your deep spine stabilisers whilst Increasing your quality of life. ### **No Gap Fee** with an [EPC/CDM](http://www.health.gov.au/internet/main/publishing.nsf/Content/health-medicare-health_pro-gp-pdf-ahs-cnt.htm) referral from your doctor (Thats 10 sessions fully covered!) ### Hear from our Townsville Back Pain Clients ![](https://gallery.mailchimp.com/296f5c9e10c6a90d8d79669fd/images/83abc593-f479-4a79-a224-1385a8d0bde4.jpeg) #### #### #### Sam CEO + Weekend Warrior Congratulations TPM on having the greatest health clinic. Every week I am motivated to attend my EP classes with Sean; the sessions are stimulating both mentally and physically and mixed with a good amount of fun. My Pain has reduced significant and I am now mobile and energised daily thanks to Seans knowledge and ability to inspire me to live life! ![](https://gallery.mailchimp.com/296f5c9e10c6a90d8d79669fd/images/01ee4b69-4250-459c-8a3a-f21e332ab04a.jpeg) #### #### Savannah Artist + Mum of 2 *Sean’s classes have provided me a safe and supportive environment to regain my pre pregnancy fitness and assisted with eliminating back pain, which I learnt was occurring due to an abdominal concern!* *I am so glad I met TPM, they made looking after my body such an enjoyable experience.* ## **All the Back to Life details** Our classes are designed, run and 100% supervised by a university qualified Exercise Physiologist who is the right professional to help you over come your pain, and begin or continue your progression to good health and improve your functional movement. Are you looking to return to living your best life? Back to Life is a twice weekly supervised, small group program targeting back pain. These classes run on a Wednesday evening at 5:30pm and Friday morning 9am within our private rehabilitation Gym Are you Ready to reduce pain, disability and Improve function? ## Move Well – Live Long Pain can cause you to stop, slow down and avoid movement, and our aim is to restore your movement, educate you about the pain pathway, support the muscles around your back and core, and help to better manage your pain flare ups. ### [START YOUR FREE TRIAL NOW](mailto:Info@thephysiomovement.com.au?subject=Back%20to%20Life%20program&body=Hi%20TPM%2C%20%0A%0AI%20would%20like%20to%20be%20contacted%20to%20join%20the%20Back%20to%20Life%20program. "Begin Now") #### **Call our reception on 1300 876 348 for more information and to book in for your initial consult.** **Categories:** Uncategorized --- ### [Running Assessments Townsville](https://www.thephysiomovement.com.au/running-assessments/) **Published:** October 11, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/10/Returning-to-Running-after-Injury-1024x576.jpg "– Tpm") At TPM we are experienced Musculoskeletal Physiotherapists and understand the importance of running to your health and physical wellbeing. We strive to provide you with the **best running specific Physiotherapy** in Townsville and with the latest technology on the market, you will receive the highest quality biomechanical testing. ### Who can benefit from a Physio Running Assessment at TPM? At The Physio Movement we work closely with runners who have sustained an injury and are looking to return to running **pain free** whilst **maximising performance** and **preventing re-injury.** We also work with runners who want to work on their technique and biomechanics to assist in maximising their running performance; efficiency, power, cadence, and **preventing injuries before they occur.** As runners ourselves, we are able to assist runners of all levels from beginners, weekend Park Runners, Ultra distance runners, to elite Marathon Runners. Put simply, if you are experiencing aches and pains whilst running, looking to stay **injury-free whilst running**, wanting to **improve your performance** and speed, take your running to an elite level, or simply new to running and looking for guidance on where to begin, our TPM Running Assessment can help you achieve your goals today! ### [![Running Assessment Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/10/Running-assessment-Townsville-300x135.jpg "– Tpm")](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) ### ### Running Assessments **Uninjured Runners:** One Hour assessment with a Running Physiotherapist - Health History and Running Goal Assessment - Running Gait Analysis, using 3D STT motion capture technology - Advice on technique correction, Running specific Exercises, Running Shoe advice - Focus: Increasing efficiency, improving performance, and technique **Injured Runners:** One Hour Assessment with a Running Physiotherapist - Injury and Running History and Goal Assessment - Functional Assessment of Injuries - Running Gait Analysis, using 3D STT motion capture technology - Advice on Technique Correction to assist with Injury, Running specific Exercises, Running Shoe advice, and Training schedule. - Focus: Decreasing injury and moving forward with a running plan to reach your goals. ### Can I use Private Health for a Physio Running Assessment? Yes, as our Running Assessments are conducted by Professional Physiotherapist, Health Fund Rebates will apply to your consultation. ### Ready to Run? [Book Online today](http://www.thephysiomovement.com.au/book-now/) **Online Booking Assistance** Appointment Type: **Physiotherapy** Appointment: **Running Assessment with Physio** Practitioner: Take your pick – displayed practitioners are all experienced Running Physiotherapists. If you require any further information, Please contact TPM on 1300 876 348 or via Email **Categories:** Uncategorized --- ### [3 Top Tips to avoid Overtraining](https://www.thephysiomovement.com.au/3-top-tips-to-avoid-overtraining/) **Published:** February 26, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/How-to-avoid-overtraining-300x200.jpeg "– Tpm") ### **Overtraining and Periodisation** Whether participating in an individual or team based sport, most people are engaging in some form of strength and conditioning program to complement their chosen sport in order to improve, and ultimately, excel. It is important for these training programs to incorporate strength and conditioning principles such as periodisation (dividing a program into certain phases around their chosen sports calendar) and progressive overload (a gradual increase in stress placed on the body). A periodised training program can be broken up into microcycles (weekly cycles where training volume is high for two or three consecutive days followed by a period of rest); mesocycles (month long cycles where each microcycle can be gradually increased in volume or intensity followed by a rest to achieve a particular goal such as strength, power, speed or endurance); and macrocycles (yearlong plan which should focus on the most important event of the athletes calendar). ### **Warning Signs of Overtraining** At times however, overtraining can occur, when the phase of training and the amount of increased stress is too much for the body to handle. Signs of overtraining can include: - Feeling tired, lacking energy, or not enjoying training anymore - Aches and pains which do not seem to be going away - Pain in muscles and joints. - A sudden drop in performance. - Difficulty sleeping - Decreased immunity ### **3 Top Tips to Prevent Overtraining** 1. **Proper periodisation.** One of the biggest risks to overtraining syndrome is the volume or intensity of training being increased too rapidly. A proper training plan should include fluctuations in volume on a weekly, monthly and yearly basis (microcycles, mesocycles and macrocycles). Also ensure that appropriate rest phases are incorporated into the plan. A 10 percent rule should be followed which guides people to not increase activity by more than 10 percent which includes distance, intensity, amount of weight lifted, and/or time of exercise. 2. **Listen to your body –** if any of the above signs are being experienced, decreasing your training volume for a short period of time can help to give your body a chance to recover. Placing further stress will only exacerbate the symptoms. 3. **Warm Up and Cool down.** Increasing the duration spent warming up and cooling down can have benefits to reducing the risk of injury, as well as improving recovery rates following heavy training sessions. Utilise methods such as foam rolling and stretching to improve blood flow and reduce restrictions in the body. Other ways to help your training in general is to ensure that you are getting adequate sleep, eating a healthy, well balanced diet, ensuring that you maintain adequate hydration both during training sessions, and supplementing. **How can an Exercise Physiologist help?** [Accredited Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) (AEPs) are university-qualified allied health professionals who are equipped with the knowledge and skills to design, deliver and evaluate safe and effective exercise interventions. An Exercise Physiologist can help you with your training by looking at your goals for your particular sport, identifying limiting factors, and designing a periodised training program to improve on these areas. [**Am I currently Overtraining? Schedule your appointment with Sean today** ](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Why see a Physiotherapist](https://www.thephysiomovement.com.au/why-see-a-physiotherapist-2/) **Published:** August 22, 2018 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/08/Physiotherapy-Townsville-300x169.jpg "– Tpm") All Australians can benefit from physiotherapy at some point in their lives. While it is well-known that physiotherapists treat injuries, increasing numbers of Australians are coming to physiotherapists when they want to take control of their health and stay well. Some of the needs physiotherapists address include: - **Cardiorespiratory –** prevents, rehabilitates and supports people living with, or at risk of diseases and injuries affecting the heart and lungs, such as heart disease or asthma. Physiotherapists help patients prepare for or recover from surgery, and prescribe exercises and other interventions to improve quality of life. - **Cancer, palliative care and lymphoedema** – addresses a range of patient needs, including treating, managing or preventing fatigue, pain, muscle and joint stiffness, and deconditioning. - **Continence and women’s health** – manages and prevents incontinence and pelvic floor dysfunction in men, women and children. Physiotherapists work in areas including pregnancy, birth, post-partum care, breastfeeding, menopause, bedwetting, prolapse, loss of bladder or bowel control, and with men living with or recovering from prostate cancer. - **Supporting older Australians** – uses evidence-based care to promote healthy and active ageing among older Australians. Working in home and residential aged care settings, physiotherapists help manage or prevent the effects of conditions or risks such as osteoporosis, incontinence and falls. - **Musculoskeletal** – prevents and treats clients with musculoskeletal conditions such as neck and back pain. Techniques include addressing underlying problems, preventing strain and injury, and prescribing exercises and other interventions to promote mobility. - **Neurology** – promotes movement and quality of life in patients who have had severe brain or spinal cord damage from trauma, or who suffer from neurological diseases such as stroke, Parkinson’s disease and multiple sclerosis. - **Orthopaedic** – helps patients prevent or manage acute or chronic orthopaedic conditions such as osteoarthritis, rheumatoid arthritis and amputations. Physiotherapists also help patients prepare for or rehabilitate from orthopaedic surgery, or another orthopaedic hospital admissions. - **Occupational health** – supports the health and wellbeing of workers, reduces safety risks in the workplace, prevents and manages injuries and diseases, and support workers in returning to work. - **Paediatric (supporting infants and children)** – aims to prevent conditions such as plagiocephally (misshapen head) or support a child’s development such as addressing milestone delays with sitting and walking, clumsiness, or hyperactivity. - **Pain** – manages or prevents pain and its impact on function in patients using a psychologically informed and interdisciplinary approach. Physiotherapists work with other health and social-care professionals to manage pain at the acute stage of an injury or condition, including through identifying psychosocial risk factors that may lead to chronicity. - **Sports** – prevents, diagnoses and treats musculoskeletal and sporting injuries among all types of people, from professional athletes to everyday Australians. - **Acupuncture and dry needling** – which helps to manage both chronic and acute conditions such as sprains and strains, spinal dysfunction, arthritis and neurological conditions. - **Aquatic** – using a pool, physiotherapists treat patients with a multitude of conditions using hydrotherapy including sports injuries, post-operative and orthopaedic conditions, spinal pain and/or injuries and arthritis. Aquatic physiotherapy is popular for aged care. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/08/Physiotherapy-Townsville-300x207.jpeg "– Tpm") [Begin your Physio Journey with TPM ](http://www.thephysiomovement.com.au/) APA – http://www.physiotherapy.asn.au/APAWCM/Physio\_and\_You/physio/APAWCM/Physio\_and\_You/physio.aspx?hkey=25ad06f0-e004-47e5-b894-e0ede69e0fff **Categories:** Uncategorized --- ### [What is an Exercise Physiologist](https://www.thephysiomovement.com.au/what-is-an-exercise-physiologist/) **Published:** January 17, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/03/IMG_0152-300x200.jpg "– Tpm")Accredited Exercise Physiologists (AEPs) are university-qualified allied health professionals who are equipped with the knowledge and skills to design, deliver and evaluate safe and effective exercise interventions for people with chronic medical conditions. Recent statistics show that [almost 50% of Australians have at least 1 of 8 common chronic conditions](http://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001) (cancer, cardiovascular disease, mental health, arthritis, back pain, lung disease, asthma, diabetes), a 5% increase over the last ten years. However, exercise can assist with the prevention of risk factors for chronic disease, with [32% of Australia’s total disease burden](https://www.aph.gov.au/About_Parliament/Parliamentary_Departments/Parliamentary_Library/pubs/BriefingBook43p/preventativehealth) attributed to modifiable risk factors. ## ## What are the main conditions an Exercise Physiologist treats? ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Musculoskeletal-Injuries-300x260.jpg "– Tpm") ### Musculoskeletal Injuries and Disorders Exercise physiology and corrective exercise is an essential part of your rehabilitation at TPM. Your Exercise Physiologist will work on Muscle strengthening and functional capacity for both acute and chronic musculoskeletal disorders. A specially tailored program designed to suit your individual level of function is necessary in order to maintain movement and return to activity, whatever that may be. --- ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Diabetes-Townsville-300x200.png "– Tpm") ### ### Diabetes (Type 1 and 2) Regular exercise is an integral component in the management of both Type I and Type II Diabetes. Our exercise physiologists understands this firsthand and will educate and guide you to incorporate regular exercise into your life, which is proven to assist with the control of insulin levels, weight management and blood pressure. Specific exercises can make the management of Diabetes much easier to manage, allowing you to live to your full potential. --- ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Postnatal-care-300x225.jpg "– Tpm") ### Pre and Post Natal Exercise physiology plays an important part in the control of physiological and musculoskeletal changes and the restoration and redevelopment of functional training and stability for both pre and post-natal women. Core and hip strengthening exercises during pregnancy can assist in maintaining correct posture and pelvic alignment during this period, while the body is constantly changing. ## --- ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Obesity-and-Exercise-300x225.jpg "– Tpm")### **Obestity** Both diet and exercise play an important part in helping individuals achieve and maintain a healthy weight. An Exercise Physiologist can assist in the development and implementation of a safe and effective exercise regime, focusing on creating lifestyle changes to benefit individuals. Regular exercise over a period of time will not only help control weight but also help avoid or manage co-morbidities such as high blood pressure, diabetes and lower back pain. --- ## ![](https://www.correctexercise.com.au/images/img-physiology-cardiovascular.jpg) ### Cardiovascular Disease Regular physical activity at a low to moderate intensity can greatly improve cardiovascular health of an individual whilst preventing further development of symptoms. A personalised and specialised exercise program can assist in reducing blood pressure, cholesterol and stress levels which all contribute to an overall increase in the health of your cardiovascular system --- ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Depression-and-Anxiety--300x226.jpg "– Tpm") ### Depression and Anxiety Regular exercise has many emotional and psychological benefits that can assist you in maintaining a healthy overall quality of life. Through providing supportive interaction, a structured exercise program assists in gaining confidence, identifying and meeting small goals and dedicating time to mental health and wellbeing. Exercise stimulates the production of chemicals in our body called “endorphins”. These endorphins trigger responses to cause a positive feeling in the body, which in turn reduces stress, boosts self-esteem and improves sleep. --- ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Arthritis-Townsville.jpeg "– Tpm") ### Osteoporosis and Arthritis Bone health and density can be positively affected by weight bearing exercises. Exercise can strengthen bones, and carefully structured exercises will improve muscle strength and control around joints. This ultimately improves the ability to control joint movements, while staying strong and pain free throughout daily activities, all while reducing the risk of falls and bone fractures associated with osteoporosis and arthritis. ## --- ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Post-surgical-300x200.jpeg "– Tpm") ### Post Surgical Rehabilitation Exercise physiology is both effective PRE and POST surgery. Before an operation, strengthening exercises can be designed to best prepare a joint and surrounding structures to manage with the trauma of surgery. After surgery, it is important to re-gain joint range of motion and strength in a gradual steady progression. An [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) can work with you to design a specific tailored program in order to safely regain functional capacity and return to the level of activity required. ### --- ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/neurological1-300x168.jpg "– Tpm") ### Neurological Conditions Exercise plays a very important role in the management and treatment of neurological conditions. A tailored program of exercise will improve not only muscle strength, but also increase the strength and ability to control neurological signals within the nervous system. In the management of a neurological condition, regular exercise can slow the progression and allow for increased independence and functionality, overall improving quality of life. [![Exercise_physiology_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Fitness-web.png "Tpm-fitness-web – Tpm")](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Reference: [Essa](https://www.essa.org.au/) **Categories:** Uncategorized --- ### [Free Chiropractic Spinal Screens | Townsville City Desk Workers |](https://www.thephysiomovement.com.au/free-chiropractic-spinal-screens-townsville-city-chiropractic-care-tpm/) **Published:** January 30, 2018 **Author:** The Physio Movement **Content:** ![Townsville Chiropractic Spinal Assessment](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Townsville-Chiropractic-The-Physio-Movement-225x300.jpg "– Tpm")## Spinal Screens for City Desk Workers Do you spend your days in an office sitting at a desk, hunched over a filing cabinet, or find yourself in strange neck positions whilst on the phone? If you’re a desk worker, then aches and pains associated with the extended periods of sitting and hunching over computer desks may be familiar. A recent study has shown that up to 89% of office workers suffer from some type of musculoskeletal pain. Most of the time the pain starts as a dull ache while you work so you leave it untreated. However, being left may develop into a repetitive motion injury or a more chronic condition. If you have noticed neck, back, shoulder, wrist or knee pain recently whilst at work, early treatment can reduce your risk of further injury and greater damage. TPM Chiropractic aims to reduce work related injuries and further assists with take home rehabilitation and strengthening techniques. We also work on education to help you gain better knowledge of desk/office ergonomics. ## What is a Free spinal screen? The Physio Movement’s free spinal health assessment is a no obligation examination and all you need is 15 minutes During your appointment a TPM Chiropractor will - Use various painless, gentle and non-invasive techniques to conduct a thorough spinal examination - Answer any questions you have regarding your spine health - Discuss issues you might have causing you back pain, neck pain, headaches etc. - This may be followed by a brief fully clothed examination of the spine in the form of the Chiropractor touching the back to feel for any abnormalities. If Chiropractic can’t help, advice is usually given as to where the client can go which is more appropriate for them. ### Who is it for? For the month of February TPM Chiropractic is offering Free appointments for Townsville City desk workers. Essentially, it is for everyone. ### So how does [Chiropractic ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)help? Chiropractic is the process of using gentle adjustments delivered by hand to correct the alignment of the joints in the spinal column. This in turn takes the pressure off the nerves that run through it, which are what controls the function and wellness of our body. Here are our top 5 benefits of [TPM Chiropractic](http://www.thephysiomovement.com.au/5-benefits-of-chiropractic-adjustment-tpm-chiropractic/) ### Whats the catch? Quite simply, there’s none. Everything we do during the spinal screen is free and there is absolutely no obligation to take things further afterwards. We love the benefits and results gained from TPM Chiropractic and we simply want to share these with our neighbouring city employees. We want to offer the opportunity for everyone to be able to get out of pain and live their lives to the maximum. ![Townsville Chiropractic Spinal Assessment](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Chiropractic-Townsville-Chiropractor-300x200.jpeg "– Tpm") ### ### [Book Now](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Top 5 benefits of Chiropractic Care for Sports Athletes | The Physio Movement](https://www.thephysiomovement.com.au/top-benefits-of-chiropractic-care-for-sports-athletes-the-physio-movement/) **Published:** October 9, 2022 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/07/Top-5-benefits-of-Chiropractic-Care-for-Athletes-and-Sport-300x189.jpg "– Tpm") ## Top 5 benefits of Chiropractic Care for sports athletes ## Getting you Back on Track People seek [chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) for a number of reasons; [headaches](http://www.thephysiomovement.com.au/services/headache-pain-relief-townsville/), [low back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) and poor sleep quality to name a few. However, did you know chiropractic care could assist athletes in achieving a competitive edge? Every athlete should consider seeing a chiropractor to enhance their athletic abilities or possibly assist in the rehabilitation of sporting injuries. It is for this reason that many top athletes such as [Michael Jordan,](https://en.wikipedia.org/wiki/Michael_Jordan) Tiger Woods and Tom Brady all keep a personal chiropractor on their staff throughout the year. Interestingly, all are known to have longer lasting careers with a substantially smaller number of injuries. The goal of any chiropractic treatment is to **increase mobility of a joint**, **reduce inflammation** and **relieve pain.** In the treatment of athletes however we see these results and so much more. ### **Top 5 benefits of chiropractic care** for athletes 1. #### **Pain relief** Chiropractic treatment is known to provide temporary pain relief for many conditions. During spinal manipulation there is a change of chemicals within the joint, this provides a temporary inhibition of the pain signal to the brain. This small change allows many athletes to return to sport sooner despite having minor injuries that may hinder play or competition. 2. #### Accelerated recovery It widely understood that chiropractic intervention increases blood flow to the areas of injury. Increased blood flow results in nutrients, oxygen and healing factors to the site of trauma, whilst flushing the area of inflammatory chemicals and damaged old cells. This increase in blood flow also encourages lymphatic drainage which filters out waste products (such as lactic acid) in the blood. 3. #### Decreased chance of Injury Exercise, repetitive movements and contact sports all can expose your body to traumas, this may present as tight muscles, decreased flexibility and an overall decrease in range of movement. This prolonged tightness and pain causes dysfunction within our joints ability to move. Ultimately, athletes that receive regular chiropractic adjustments experience less injuries and less time off overall and perform better in competition. This is because chiropractic adjustments decrease and relieve tension in the joint, allowing the joint to function the way it was built. Chiropractic care trains your joints in a range of motions that your body may encounter in sport, therefore when you come across such forces, your body is more adaptable and resilient, resulting in markedly less injuries. 4. #### Increased flexibility and mobility Chiropractic adjustments increase the range of movement in the joint. If one joint is compromised in its ability to function, the whole body will be affected. This increase in range will result in greater mobility followed by an increase in overall flexibility. By returning your joint to proper range, all your muscles attaching to the joints will also be allowed to stretch and extend further than before. 5. #### Stronger, faster, better. Multiple research studies have shown that spinal manipulation may temporarily increase muscle recruitment and overall muscular contraction. Simply put, chiropractic can increase your ability to lift more, run faster and jump higher, which increases overall performance not only in your chosen sport but across the board. Finally, although it’s not a direct effect of treatment a large part of what we do at TPM is **patient education**. Allowing you to understand: - Why you feel the way you do, - What that means, - How you can return to sport sooner, - And when you can return to training or competition. We at [TPM](http://www.thephysiomovement.com.au/) want to give you the tools to understand when you need to seek care and the knowledge of what is happening to your body as it vital to prevent further injuries in the future and beyond. If you require any further information, please contact TPM’s Chiropractor Dr. Lachlan on (07) 4740 4516 or via email info@thephysiomovement.com.au. Looking to Book your Chiropractic appointment? [Click here.](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [How can Chiropractic Care assist with a Cervicogenic Headache | TPM Chiropractic](https://www.thephysiomovement.com.au/can-chiropractic-care-assist-cervicogenic-headache/) **Published:** October 6, 2017 **Author:** The Physio Movement **Content:** At [TPM Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) Townsville, a common concern presented is the debilitating pain people witness with a Cervicogenic Headache – or as they describe it stress headache or tension headache. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/images-1.jpeg "– Tpm") **Blinding Pain** Often, we have patients that come to TPM Chiropractic presenting with what is known as a Cervicogenic headache. For those of you playing at home, this is a common complaint relating to pain radiating from one side of the head, clinically known as a hemicrania continua, which people refer to as stress headache or tension headache. What is known about cervicogenic headaches is that they are caused by a musculoskeletal dysfunction within the cervical spine region (upper neck area), sometimes causing neck pain. Over the years it has become common for western medicine to treat this pain with a non-steroidal anti-inflammatory drug (NSAID), however this can often leave the patient with additional effects such as varying levels of gastrointestinal distress, nausea, dizziness and even an increase in blood pressure and exacerbation of pain through the extremities. Multiple NSAID’s are also not suitable for pregnant women and have even found to negatively influence infant birth weights. It is because of this; a growing number of people are turning to the evidence based practice of modern day chiropractic care and it multi-faceted modalities to help alleviate their neck pain, tension head pain and general headaches. **Understanding the pain.** Often the patient will present with severe pain through the frontal lobe, behind the eye or even through a large portion of the front half of their scalp. While it is easy to try and target these exact areas, as western medicine often attempts to do, it’s important to understand that this pain is simply the outlet of a problem stemming from the fact that the nerves in our neck, head and face all work together. It has been well documented the cervical nerves heavily interact with the 12 Cranial Nerves as well as smaller nerves like the Lesser Occipital Nerve which innervates the rear of the scalp behind the ear. The interaction we will look at more closely is that of the Cervical Nerves and the fifth cranial nerve known as the Trigeminal Nerve. It’s this interaction which is most important as the Trigeminal Nerve continues to branch off into three separate divisions, most notably, for this subject, into the Opthalmic division. Within this division are the innervation points for the front of the Scalp, eyes and frontal lobe. With this information in mind, it is easy to see the benefits of chiropractic care when dealing with what can be often be a debilitating concern for sufferers. **What can be done in the clinic** Now we have established a strong connection between the large groupings of nerves in the cervical region, known as the Dorsal Horn, and the complex nerve structures and formations within the head itself. We can talk about the strong evidence to suggest the cross wiring of these areas and the chiropractic stimuli given to it can aid in an almost immediate modulation of pain. This is most likely easiest explained by the Dorsal Horn’s direct link to a section at the base of the brain known as the trigeminocervical nucleus. It is this section, which is within a part of the brain known as the Medulla, pain signalling is received from not only the Trigeminal Nerve but three other cranial nerves as well. Given that pain can be received from one of the four cranial nerves into the Medulla, it is easy to see how the same can also happen from the cervical end, producing pain at the sensory end of the ophthalmic nerve, causing a headache. By using quick motions and stimulating the vertebrae C1, C2 and C3 of the cervical region we can help to modulate the central neurology that is producing the perceived head pain and associated autonomic changes. It is not uncommon for this to have an almost immediate effect on the patient’s pain response. **Moving Forward** We can help to assess if chiropractic treatment would suit your needs and after we complete your treatment, can help to create ways to improve your cervical core stability and devise any rehab that may be required. While this is a great way to help alleviate pain, if you are prone to this style of headache, we can help you move forward by modulating the excitability of the circuits within the brainstem which will help to control the tendency for head and neck pain. TPM Chiropractor Dr. Shae. [Book Now](http://www.thephysiomovement.com.au/book-now/) to begin living pain free ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/headacheee-300x200.jpeg "– Tpm")![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/headache-300x200.jpeg "– Tpm") ##### ##### ##### ##### ##### ##### References: 1. ##### https://www.tga.gov.au/sites/default/files/auspar-indocid.pdf 2. ##### “INDOMETHACIN”. Hazardous Substances Data Bank (HSDB). National Library of Medicine’s TOXNET. Retrieved April 4, 2013. 3. ##### “The International Classification of Headache Disorders 2nd Edition (ICHD-2)”. the Headache Classification Subcommittee of the International Headache Society. Retrieved 2012-09-22 4. ##### Goadsby, P. J., & Bartsch, T. (2008). On the functional neuroanatomy of neck pain. Cephalalgia, 28 Suppl 1(s1), 1–7. http://doi.org/10.1111/j.1468-2982.2008.01606.x 5. ##### Hall, T, Briffa, K, Hopper, D. Clinical Evaluation of Cervicogenic Headache: A Clinical Perspective. The Journal of Manual & Manipulative Therapy. 2008.16(2), 73-80 6. ##### Jerome A. Barakos Peter G. D’Amour William P. Dillon T. Hans Newton University of California, San Francisco San Francisco, CA 94143-0628 “Trigeminal Sensory Neuropathy Caused by Cervical Disk Herniation” 7. ##### George Paxinos (2004). The Mouse Brain in Stereotaxic Coordinates. Gulf Professional Publishing. [ISBN](https://en.wikipedia.org/wiki/International_Standard_Book_Number)978-0-12-547640-9. Retrieved 16 August 2013 8. ##### James R. Dunning, Raymond Butts, Firas Mourad, Ian Young, ##### Cesar Fernandez-de-las Peñas, Marshall Hagins, Thomas Stanislawski, Jonathan Donley, Dustin Buck, Todd R. Hooks and Joshua A. Cleland “Upper cervical and upper thoracic manipulation versus mobilization and exercise in patients with cervicogenic headache: a multi-center randomized clinical trial” (2016) 9. ##### Linda Hanson, Mitchell Haas, Gert Bronfort, Darcy Vavrek, Craig Schulz, Brent Leininger, Roni Evans, Leslie Takaki, and Moni Neradilek Chiropractic and Manual Therapies “Dose–response of spinal manipulation for cervicogenic headache: study protocol for a randomized controlled trial” (2016) **Categories:** Sports Medicine & Nutrition --- ### [Can Physiotherapy Help with Knee Osteoarthritis?](https://www.thephysiomovement.com.au/can-physiotherapy-help-with-knee-osteoarthritis-tpm/) **Published:** April 3, 2023 **Author:** Belinda Brown **Content:** ## **What is [Knee Osteoarthritis?](http://www.thephysiomovement.com.au/knee-osteoarthritis/)** Knee osteoarthritis (OA) is a common joint disorder that affects millions of people worldwide. It is a wear and repair condition that occurs when the cartilage that cushions the bones in the knee joint wears away over time, leading to pain, stiffness, and limited mobility. However, there is an abundance of compelling research that signifies the importance of movement-based therapy on joint and cartilage health. ## ## **Common Myths and Facts Associated with Knee Osteoarthritis:** ## ![Knee Osteoarthritis Diagram](http://www.thephysiomovement.com.au/wp-content/uploads/Knee-Osteoarthritis-630x1024.png "Knee Osteoarthritis - Everything You Should Know – Tpm") ## ## **What Can I do if I Have Knee Osteoarthritis:** While there is no cure for knee OA, strength and conditioning can be an effective way to manage symptoms, improve function and independence, as well as quality of life. Strength and conditioning is a type of physical training that are designed to increase muscle strength, power, flexibility, endurance and overall fitness. These exercises can help to reduce symptoms and improve joint function in people with knee OA. There are a variety of exercises that can be done to strengthen the muscles around the knee joint, including but not limited to quadriceps, hamstrings, glutes, and calf muscles. Here are a list of some home exercises for knee Osteoarthritis: **1. Straight leg** **2. Step-ups** **3. Sit to stand** In addition to strength and conditioning exercises, it is important to incorporate stretching and cardiovascular exercise into your routine. Stretching can help to improve flexibility and range of motion in the knee joint, while cardiovascular exercise along with dieting can help to improve overall fitness and reduce weight, which can help to reduce stress on the knee joint. It is important to note that before beginning any strength and conditioning program, it is important to consult with your healthcare provider or a qualified fitness professional. They can help to develop a program that is safe and effective for your individual needs and goals. Overall, strength and conditioning exercises can be an effective way to manage symptoms and improve quality of life in people with knee OA. By strengthening the muscles around the knee joint, improving flexibility and range of motion, and reducing weight through cardiovascular exercise & amp; dieting, people with knee OA can reduce pain and improve joint function, leading to a better quality of life. - 7 Key Exercise Therapy Recommendations for Hip and Knee Osteoarthritis ~ [Knee health infographics – GLA:D AU (gladaustralia.com.au)](https://gladaustralia.com.au/joint-health-infographics/) ***At TPM, our GLA:D Classes use education and exercise to help with daily activities. You will work on strengthening your body as well as learning to move correctly and manage symptoms to improve pain.*** ***See our Senior GLA:D Accredited Physiotherapist Scott, to find out more about our [GLA:D Program! ](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/)*** ![]( "– Tpm")![After Gym Class Party](http://www.thephysiomovement.com.au/wp-content/uploads/GLAD-PARTY-300x240.jpg "Knee Osteoarthritis – Physio Management Tpm – Tpm") **Categories:** Sports Medicine & Nutrition --- ### [Is Physio Covered By NDIS?](https://www.thephysiomovement.com.au/is-physio-covered-by-ndis/) **Published:** November 21, 2022 **Author:** adminva **Content:** [Physiotherapy ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)can be a beneficial form of therapy for many reasons such as improving pain, increasing mobility, and preventing injuries. When seeking health care though, the bills can mount up. Thankfully, there are funding routes you may be able to take to enable you to gain the help you require. The National Disability Insurance Scheme (NDIS) is one such option. When you are a participant of the NDIS, there is the opportunity to have financial support for physio as it is one of the covered allied health therapies. Eligibility is based on a few criteria, which we can help you to understand. *At* [*The Physio Movement*](http://www.thephysiomovement.com.au/)*, we are proud to be a NDIS Townsville provider. Our experienced and friendly physiotherapists will help you get the most out of your NDIS plan when you book an appointment at our multidisciplinary clinic.* ![is Physio Covered by Ndis](http://www.thephysiomovement.com.au/wp-content/uploads/Is-Physio-Covered-By-NDIS-300x200.jpg "is Physio Covered by Ndis – Tpm") ## **What Is the NDIS?** The goal of the National Disability Insurance Scheme is to provide eligible people with assistance to reduce financial stress and increase access to opportunities that may otherwise be out of reach. The NDIS also helps to connect people with disabilities to community services and clubs and provides guidance on opportunities that are available. Ultimately, the NDIS is there to help eligible people with disabilities have more independence, improved health care, and a better quality of life. ## **Am I Eligible For NDIS Support For Physio?** The NDIS covers physiotherapy for eligible people with disabilities. The criteria are based on your needs and goals that directly link to your disability. Assessment requires suitable supporting documentation through an application process. If you are approved to have physio as part of your plan, it will be part of either the core support or capacity building support categories. The National Disability Insurance Agency (NDIA) needs to assess an evidence-based report from a physiotherapist that is relevant to your requirements and explains how physiotherapy will assist you to achieve your target outcomes in twelve months. This includes details about how your diagnosis impacts you, any previous strategies that have been put in place, how and why physio can help you, and how many hours will be required. ## **How Can NDIS Physio Help You?** To gain the benefits of the NDIS support, you must receive physio care from a registered provider. At The Physio Movement, we offer large private treatment rooms and purpose-built rehabilitation gym where we can work one-on-one with you as an NDIS registered provider to help you achieve your goals. We also facilitate home visits when necessary. Physio can be a beneficial form of therapy and rehabilitation for a variety of conditions such as: - Brain and spinal injuries. - Parkinson’s disease. - Cerebral palsy. - Muscular dystrophy. - Autism. NDIS-supported physiotherapy can help with: - Pain and mobility issues caused by your disability. - Muscle tone and strength. - Mobility and adaptation equipment and aids. - Participation in activities and sports. - Exercise and stretching prescription. - Breathing and posture. Physiotherapy care is tailored to your needs and goals. It can involve a variety of methods and techniques such as: - Joint mobilisation and manipulation. - Myofascial release techniques. - Massage. - Muscle energy techniques. - [Dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/). - Exercise and stretching prescription. - Trunk strengthening programs. - Electrophysical treatments, such as ultrasound. - Orthotic prescription - Taping and braces. - [Exercise therapy](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) - [Clinical Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) **Access Physio with NDIS Support** Both physiotherapy and the [National Disability Insurance Scheme](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) can help to give you more control and independence in your life. Our experienced and highly qualified physios provide a holistic approach to help you with your needs to improve your health and overall wellbeing. When suitable and advantageous, our physios will work with other members of our multidisciplinary team to expand the ways we can assist you. Our team can guide you if you are unsure if or how our NDIS therapists can support you. To book an NDIS appointment at The Physio Movement clinic in Townsville, simply speak with our [friendly administrative team](http://www.thephysiomovement.com.au/about/the-team/) by calling [1300 876 348](tel:1300876348), or contact our NDIS coordinator, Rachel Fabbro. We will organise an initial appointment in which an action plan will be developed to enable best care practices and treatment. [CALL TO BOOK AN NDIS PHYSIO APPOINTMENT ](http://www.thephysiomovement.com.au/book-now/) **Categories:** NDIS --- ### [How Physiotherapy Can Help With Headaches](https://www.thephysiomovement.com.au/how-physiotherapy-can-help-with-headaches/) **Published:** August 31, 2022 **Author:** adminva **Content:** ![Physio for Headaches](http://www.thephysiomovement.com.au/wp-content/uploads/Physio-For-Headaches-1024x683.jpeg "Physio for Headaches – Tpm") Most people have experienced headaches to some extent. This can be an occasional event for some people, or a frequent and debilitating issue for others, and can sometimes be accompanied by other symptoms. There can be a host of causes. The good news is many of these can be focused on to find relief. A common solution is to reach for medication for prevention or treatment. Though this is often a successful option, it is generally temporary and can lead to the problematic side effects that can be related to frequent drug use. Treating the underlying factors that may be present can often be a longer term and more effective option. *One such option is [physiotherapy](http://www.thephysiomovement.com.au/ "Physiotherapy Townsville") that zones in on what may be causing the headaches. Our physios can assess your situation, identify possible contributing factors, and develop a treatment plan to help alleviate your headaches.* ## **Types Of Headaches** Headaches differ from person to person in terms of symptoms, causes, and frequency. ### **[Tension Headaches](http://www.thephysiomovement.com.au/tension-headache/)** This type of headache is generally the most common for people to experience. They typically involve a tightness around the head and sometimes extends to the muscles in the jaw and neck. Physical or emotional reasons can be behind tension headaches. **Physical Stressors:** Poor posture, injuries, or tightness can result in muscle tension in the surrounding regions, namely the scalp, face, jaw, neck, [shoulders](http://www.thephysiomovement.com.au/conditions/shoulder/), and [back](http://www.thephysiomovement.com.au/conditions/back-pain/) and create tension headaches. **Emotional Stressors:** Changes in emotion can trigger stress chemicals, such as adrenaline, which can tighten muscles. Pain tolerance and natural pain-relieving chemicals, like endorphins, can also reduce during this time. ### **Neck-related Headaches (cervicogenic)** Underlying issues in the [neck](http://www.thephysiomovement.com.au/conditions/neck-pain/) can frequently lead to headaches because the region between the back of the head and the upper neck involves pain-sensitives structures that can become irritated or inflamed, or degenerate. This may affect different areas of the head and can change location throughout the headache or on each occasion. The top of the spine (cervical) and the associated nerves, joints, ligaments, and muscles can be affected. If these become tight, stiff, injured, or are pressing on other structures, pain can transfer into the head. Physiotherapists can focus on relieving the issues within these structures. ### **Cluster headaches** Cluster headaches can involve intense pain that develops around, behind or in the eye region. They can impact day to day activities significantly and wake you up at night. The cause is not currently well understood. A possible reason is that the hypothalamus may be involved. This is what is often referred to as the biological clock. ### **Migraines** A migraine involves throbbing pain that is usually kept to one side of the head. These are often debilitating and can combine with other symptoms, such as light sensitivity and vomiting. Auras, such as visual, auditory, sensory, and verbal disturbances, are associated with many people’s migraines, typically commencing before the pain. The reason migraines occur is not clear but environmental and genetic factors often contribute. The brainstem and the trigeminal nerve can be affected, or brain chemicals, such as serotonin, can become imbalanced. Hormone changes can also be a factor during women’s menstruation cycle. Environmental factors can include: - Sensory stimuli. - Events that cause emotional reactions. - Certain foods and drinks, such as chocolate, apples, and red wine. - Poor sleep ### **Medical Conditions** Headaches can also be because of underlying issues such as infections, illnesses, or trauma. These could be serious and early detection can be pertinent, so it can be important to visit a doctor. ### **Physiotherapy Treatment Options For Headaches** Our [physiotherapists Townsville](http://www.thephysiomovement.com.au/) can perform a thorough examination and identify potential causes to diagnose, manage, and prevent headaches. We can also collaborate with your doctor to create a well-rounded treatment plan. Methods our physiotherapists employ may include: - Massage, trigger point techniques, and manipulation. These may be particularly relevant for issues with the soft tissue and joints in the surrounding structures. - Acupuncture and dry needling. - Prescription of exercises and stretches. - Posture correction and education. - Advice on lifestyle habits and routines such as exercise, sleep quality and routine, and relaxation. Treatment can be provided even on days when headaches are not present to address underlying issues and prevent future headaches. ### **Find Headache Relief With Physiotherapy** [Headaches](http://www.thephysiomovement.com.au/conditions/headaches/) can lead to many issues, such as inability to work, sleep and be active, and mood changes. Subsequently, it can be crucial to address them, particularly if they are severe or are a regular occurrence. Being assessed by a doctor to rule out any sinister factors can be relevant. Once these possibilities have been investigated, [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can be highly beneficial. Contact us to [make an appointment](http://www.thephysiomovement.com.au/book-now/) so that we can evaluate your symptoms and background and support you with an appropriate treatment plan. #### [MAKE AN APPOINTMENT](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How Do You Fix Hamstring Tendinopathy?](https://www.thephysiomovement.com.au/how-do-you-fix-hamstring-tendinopathy/) **Published:** February 16, 2023 **Author:** adminva **Content:** When you are carrying out activities such as sitting, driving, running, or walking up a hill, are you experiencing pain and discomfort in your buttocks? This may be due to hamstring tendinopathy. Tendons attach muscles to bones and are made up of fibrous tissue. They look a bit like a rope and are designed to hold tensile and compressive loads. When tendons become irritated or damaged, their ability to carry out their important role can be significantly diminished. One such tendon that can be affected is the hamstring tendon, which connects the muscle to bones in the buttock region. Sometimes, this tendon can begin to cause pain, which can interfere with many pursuits. This condition can be an issue for both active and sedentary people. *Hamstring tendinopathy can be an annoying and uncomfortable issue caused by a variety of factors. [Our team](http://www.thephysiomovement.com.au/about/the-team/) at [The Physio Movement](http://www.thephysiomovement.com.au/) are experienced with fixing hamstring tendinopathy and can help you to manage this condition with personalised physiotherapy techniques.* ## **Symptoms Of Hamstring Tendinopathy** Hamstring Tendinopathy can cause pain deep in the buttock, and this may radiate down the back of the thigh. This is typically felt with prolonged sitting and certain movements, such as running. Stiffness in the area can also occur, often more so in the morning. These issues often ease as the tendon warms up. This condition can range from mild in nature to severe and debilitating. ### **What Causes Hamstring Tendinopathy?** When there is a sudden change to the load a tendon is taking, it can be altered. This may be because of an increase in intensity of a training regime, for example. When this happens to a point where the tendon’s ability to recover is exceeded, the structure can change, including the organisation of the collagen within the tendon, and the cellular and neurovascular components are affected. The blood supply that tendons receive is less where it attaches onto the bone, and hamstring tendinopathy typically occurs at this point. When someone has had injuries to the hamstring muscle or lower limbs, they are at a higher risk of hamstring tendinopathy developing at a later date. This is why it is important to acquire [physiotherapy care](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) for acute injuries to prevent other issues, such as hamstring tendinopathy, happening later on. Other reasons hamstring tendinopathy may occur can include reduced flexibility and stiffness, jumping, kicking, a lack of adequate warming up prior to exercise, and muscle weakness, imbalance and fatigue. ### **How Can A Physio Help?** Without proper management and treatment, hamstring tendinopathy can persist from weeks to years. Subsequently, it can be highly beneficial to gain support from an experienced [physio Townsville](http://www.thephysiomovement.com.au/) if you are experiencing symptoms that may be due to this condition. Our team can offer a range of techniques and methods to help improve your mobility and decrease your pain. This may include: **Diagnosis** To undertake the most appropriate and effective treatment, it is important that you receive the correct diagnosis. We will thoroughly assess you and gain a history of your issue and related factors to identify what may be causing your pain. We may carry out a gentle provocation clinical test, such as the straight leg hamstring stretch, resisted hamstring, or passive bent knee stretch tests. Scans such as an MRI or ultrasound imaging may also be appropriate. **Education** It is important to understand what activities and movements can cause, trigger, and worsen hamstring tendinopathy. We can discuss with you how to best accommodate your requirements with what you need and want to do each day. This may include recommendations such as avoiding prolonged compression of the tendon underneath the sit bone, which may occur in situations such as driving or sitting for more than thirty minutes. You may also need to avoid compression in the area due to increase activity load, which may occur in movements related to long distance running or deep squats or lunges. **Manual Therapy** We can provide hands-on care where suitable to help improve your mobility and decrease your pain. **Movement Modification** When the issue begins, it can be beneficial to rest and place ice on the area. During recovery, we can suggest suitable steps to take such as regular breaks from driving or sitting on a cushion. **Exercise Prescription** We can provide exercise advice that can help to stretch and strengthen the muscles, aid in recovery, and prevent further issues. These can include exercises such as isometric hamstring contractions or hamstring bridges. **Referral When Required** Depending on your situation, we may recommend you seeing your GP if conservative management is not helping. Alternative methods may be needed, such as corticosteroid injections. ### **Fix Your Hamstring Tendinopathy With The Physio Movement** Our physiotherapists can work with you to help fix your hamstring tendinopathy and find relief. We will create a personalised treatment plan and support you through recovery. Get in touch with us to organise your initial consultation. [**CALL BOOK AN APPOINTMENT**](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Do you know what a Chiropractor treats?](https://www.thephysiomovement.com.au/do-you-know-what-a-chiropractor-treats/) **Published:** October 10, 2022 **Author:** The Physio Movement **Content:** ![Chiros at Tpm](http://www.thephysiomovement.com.au/wp-content/uploads/Lachy-Taylor-239x300.jpg "Lachy + Taylor – Tpm") ## TPM Chiropractic – Townsville’s Experts in Chiropractic Care On a daily basis you put your body through a lot of physical strain – bending, sitting down, rushing around and lifting heavy objects can all contribute to pain and discomfort in your back and neck; tired, achy muscles, and even diseases. Here at The Physio Movement, in the city of Townsville, we encompass a multidisciplinary team of health professionals who can readjust your body’s spinal misalignments and get you feeling your possible best. You will be surprised at how much a visit to TPM chiropractic can help you achieve the comfort, freedom, relaxation, mobility and balance that you deserve. ## How can our chiropractor help you? There are many reasons why people would visit a chiropractor. At the same time however, there are many people who are unaware of the broad range of issues chiropractors can help you with and have therefore never taken the time to treat their bodies to the care they need. Our Chiropractic care can treat a myriad of health conditions for our local Townsville patients, including: - Vertigo - Functional neurology - Applied kinesiology - SOT and activator - Headaches - Arthritis - Poor spinal habits - Spinal misalignment - Neck pain - Sports injuries - Joint stiffness ### Find a healthier you with expert chiropractic care From stiffness and discomfort due to sitting at a desk all day to injuries sustained from lifting weights, carrying school bags incorrectly or even inflamed muscles in elderly- no matter of your concern, our chiropractor [Dr. Lachlan](http://www.thephysiomovement.com.au/about/the-team/lachlan-goodacre-chiropractor/) can assist you. Although you may not be aware of it, much of the pain and discomfort your body is experiencing is often connected to spinal misalignments. When left untreated, these conditions exacerbate, which can affect your range of movement, trigger chronic pain, and restrict your overall sense of comfort. [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) focuses on delivering freedom to your body through your nervous system, giving you the chance to reach your full health potential. ### Let Dr Lachlan, TPM’s experienced chiropractor in Townsville take care of your body TPM Chiropractic understand how important your body is to you, which is why they ensure you are kept fully informed of your unique situation and proposed care. Furthermore, they believe that the more you understand your own body, the better you can achieve a feeling of total wellbeing. ### Discover the benefits of chiropractic care today [Contact our ](http://www.thephysiomovement.com.au/contact-us/)clinic today to make an appointment with TPM Chiropractic team. Their goal is simple yet effective: to help their patients realise their body’s full potential and to give them the freedom to live their lives as they should be enjoyed. We want to steer you towards a pathway of optimal health and full physical functionality. [Book Now with TPM Chiropractic ](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Top Pelvic Girdle Pain Exercises](https://www.thephysiomovement.com.au/top-pelvic-girdle-pain-exercises/) **Published:** March 16, 2023 **Author:** adminva **Content:** Is pain in your pelvis region interfering with the activities you need and want to do? If you are experiencing discomfort in your buttocks, groin, lower back, one or both sides of your pelvis, or down your thigh, it may be Pelvic Girdle pain (PGP) that is causing the problem. This injury involves your pubic symphysis and sacroiliac joints, which link your pelvis bones together and your pelvis to your lower spine. The issue can affect your endurance capacity when it comes to activities such as one-legged movements, sitting, rolling over in bed, getting in and out of a car, standing, going up steps, and walking. A clicking in the area may also be heard while walking and it may affect bladder function. *A pelvic girdle injury can be difficult to deal with. However, you do not need to put up with it. [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can be beneficial and the [team at The Physio Movement](http://www.thephysiomovement.com.au/about/the-team/) is here to help you with some of the top exercises for pelvic girdle pain.* ## **What Causes Pelvic Girdle Pain?** There are several reasons why pelvic girdle pain can occur. We can discuss with you which potential causes could align with your symptoms, health, and lifestyle, and develop a personalised treatment plan, including suitable exercises. Factors that may be causing your pelvic girdle pain can be divided into the the two types of pelvic girdle pain: **Specific Pelvic Girdle Pain** This broad category comprises of causes that are related to a specific medical issue. These can often be identified by diagnostic tests such as blood tests, x-rays, or bone scans. Some such conditions or injuries include: - Pelvic fractures. - Inflammatory arthritis. - Weak pelvic floor muscles. - Trauma. - Rapid weight gain. - A high body mass index (BMI). **Non-specific Pelvic Girdle Pain** This category involves the more common factors. The main non-specific cause of pelvic girdle pain is pregnancy. The pain can begin during or soon after pregnancy and a significant number of women experience the issue, especially during pregnancy. Most women recover within a year of having their baby. The pelvic region is one of most significantly affected areas as a woman’s body changes during pregnancy. There is a stretching of the muscles in the abdomen and stomach and the centre of gravity moves forward as balance alters, which results in a changed gait and a bigger load placed on the back. The [pelvic floor muscles](https://www.pelvicfloorfirst.org.au/data/files/Pregnancy_and_exercise.pdf) can also stretch with the weight of the baby. The three joints in the pelvis become more mobile, and hormone changes cause ligaments to loosen, which can affect the support they provide. These factors can all lead to inflammation, pain, ligament stress, and decreased joint control. ## **How Can Physio Help Pelvic Girdle Pain? Our [physios](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) will provide a thorough assessment and gain an understanding of the history of your pain and relevant lifestyle information. We can examine the muscles in your pelvic, hip, and back, and identify whether pelvic girdle pain is the issue you are experiencing. It is important to differentiate this pain from [lower back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) to ensure the appropriate treatment is given. We will then develop a plan of action to manage and improve your comfort levels and mobility. A crucial element in recovery is the inclusion of specific exercises. Our physios will prescribe a relevant program for you and advise you how and when to carry these out. Alongside these, you should avoid wearing high heels, taking the stairs, standing for a prolonged time, taking big steps, lifting heavy items, and doing movements that involve standing on one leg. We can also provide you with aids such as a pelvic support belt and bandages, and massage tools such as a spikey ball. Exercises that target movement control, posture, core stability, and overall fitness are important for improving and preventing pelvic girdle pain. During pregnancy, pelvic stability is particularly important to focus on. This involves the obliques, adductors, glutes, and lower abdominal muscles. Keeping these strong and flexible can be done with exercises such as squats, supermans, pelvic tilts, and bridges. If pain remains after giving birth, we can recommend more exercises that will work towards a stronger pelvic region. ## **The Physio Movement Provides Pelvic Girdle Pain Exercises And Treatment** Pelvic girdle pain can affect anyone. It is often uncomfortable and intrusive and can be tricky to heal without the correct advice and support. Our physio team at [The Physio Movement](http://www.thephysiomovement.com.au/) is experienced in helping patients with this issue and can develop a suitable plan for you, including [appropriate exercises](http://www.thephysiomovement.com.au/pelvic-floor-exercises/), to work towards improving your pain and mobility. [BOOK AN APPOINTMENT](http://www.thephysiomovement.com.au/book-now/) **Categories:** Women's Health --- ### [The 4 Best Calf Strengthening Exercises To Prevent Injury](https://www.thephysiomovement.com.au/the-4-best-calf-strengthening-exercises-to-prevent-injury/) **Published:** January 16, 2023 **Author:** adminva **Content:** Your calves take you where you need to go, but do you pay them as much attention as you should? Calves are often under-trained and underappreciated for all that they do, and are usually left off strength programs. This shouldn’t be the case! We use our calves for many movements we do every day, so having strong calf muscles is important for both your fitness and day-to-day life. *This article examines why calf strength is so important and details 4 exercises you may wish to try to improve your calf strength. For personalised advice, [contact our team](http://www.thephysiomovement.com.au/contact-us/) at The Physio Movement today.* ## ## **Why Is Calf Strength So Important?** Strong calf muscles help with ankle and foot movements, such as walking, running, and jumping. If your calf muscles are weak, you’re more susceptible to strains and injuries, whether you’re an athlete training for a competition or simply going about your day. Poor calf strength may lead to preventable injuries such as: - Strain - Tears - [Sprained ankle](http://www.thephysiomovement.com.au/ankle-sprains/) - [Plantar fasciitis](http://www.thephysiomovement.com.au/foot-heel-pain-plantar-fascitiis/) - [Shin splints](http://www.thephysiomovement.com.au/shin-splints/) - Patellofemoral pain - Tendinopathies of the ankle - Tendinopathies of the foot - Tendinopathies of the knee - Stress fractures Increasing your calf strength may give you the ability to run faster, for a longer period of time, and at a more consistent pace. Additionally, you may reduce the severity of an injury if you were to acquire one. ## **The 4 Best Exercises To Build Calf Strength** When beginning a new exercise, remember to ease into it slowly— especially if you’re recovering from an injury. If you train too hard too early on, you run the risk of acquiring or aggravating an injury. Ensure you choose an exercise that is suited to your level of fitness. - **Straight Knee Calf Raises** 1. Stand near a wall or bench that you can hold onto. Face outwards, placing your hand against the wall or bench. 2. Lift your heel, going up on your toes as high as you can. 3. Keep your knees straight and your weight evenly distributed over your toes. 4. Slowly lower yourself back to the ground. This exercise is designed to be done in 3 x 10 repetitions. Over time the exercise will likely become easier, in which case you may choose to increase the intensity by increasing repetitions and sets, adding dumbbells, or increasing your speed. - **Bent Knee Calf Raises** 1. Stand near a wall or bench with both feet on the ground, using one arm to steady yourself. 2. Bend your knees slightly. 3. Lift one heel and go as high on your toes as you can. 4. Keep your weight evenly distributed over your toes and ensure your knees stay at the same, slightly bent angle. 5. Slowly lower yourself back to the ground. This exercise is very similar to straight knee calf raises. It also typically gets easier over time, and you can follow the same instructions above to increase the intensity. - **Seated Calf Raises** 1. Sit on a seat or bench and place your toes on a step or stool with your heel hanging off slightly. 2. Place a weight on your knees (comfortably) that will prevent your thighs from moving upwards. 3. Slowly lower your heels and raise them back up as high as you can. This exercise can be done at a gym or at home. As above, you may wish to increase the intensity by doing more repetitions, making them faster, or increasing the weight you use. - **Jumping Calf Press** 1. Stand with your arms by your sides with your core engaged and your back straight. 2. Push off the ground with the balls of your feet, jumping into the air. 3. After landing, focus on the tension and contraction you feel in your calf muscles. 4. Repeat 10 times, ensuring not to rely on your quadriceps to power your jump. ## ## **Walk, Run, Or Jump To The Physio Movement To Kickstart Your Calf Strength** Want calves of steel? We’re pumped to help get you there! At [The Physio Movement](http://www.thephysiomovement.com.au/), our skilled team is committed to helping you achieve your goals through our holistic and multidisciplinary approach. To get started, book an appointment today! [**BOOK NOW**](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How Muscles Get Energy From Food](https://www.thephysiomovement.com.au/how-muscles-get-energy-from-food/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/How-Muscles-Get-Energy-From-Food.jpg "How-muscles-get-energy-from-food – Tpm")The major fuel source that muscles use for energy is carbohydrates as it’s the quickest source of energy. Once consumed carbohydrates are converted into sugars including glucose that are absorbed and used for energy. Any glucose that’s not utilised immediately is stored as glycogen in the liver and muscles to be used later as a quick use fuel, remembering that excess is stored as fats that can be used as a slower release energy. Fat stores are endless, liver and muscle stores are not. Fats are stored as triglycerides in your body, normally within adipose tissue. If your body requires energy and glucose isn’t available, your adipose tissue begins to break down fatty acids into molecules that the cells use for energy. The breakdown of fats plays a crucial role in weight loss. > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [Lateral knee pain during running](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) > > [Painful sex after birth](http://www.thephysiomovement.com.au/painful-sex-after-birth/) Proteins contain units called amino acids and are a very complex structure. This complexity results in the body taking longer to break them down, which produces a much slower and longer lasting source of energy. If more protein is consumed than is needed by the body, it will be broken down and stored as fat. There is disagreement in the literature about low vs. high carbohydrate, protein and fat diets. Depending on what exercise you partake in and whether strength, endurance, power or weight loss is a goal will help tailor an appropriate eating plan. In general, Carbohydrate rich foods are eaten and go through the process above to provide us with energy. If you are not consuming enough carbohydrate or use up your existing stores, the body will break down fat and protein to get this energy. For strength athletes this protein break down can cause a problem, as protein is the fuel used to build muscles. It is argued that protein breakdown may be less of problem for distance athletes and this slow release energy can be beneficial in long sustained exercise bouts, especially once carbohydrate stores are utilised. We have to constantly restock our protein stores which mean’s eating protein rich foods to help this occur. **Categories:** Sports Medicine & Nutrition **Tags:** popular --- ### [Groin and hip pain in football (soccer) players](https://www.thephysiomovement.com.au/groin-and-hip-pain-in-football-soccer-players/) **Published:** May 18, 2017 **Author:** The Physio Movement **Content:** Groin and Hip pain is an extremely common presentation in sports and exercise medicine, particularly in footballers, yet it is poorly understood. The anatomy of the region is complex; the load on this region is extremely high in sports that involve rapid change of direction and kicking, and the hip joint itself is not a superficial joint and therefore is hard to examine. ![Groin and Hip Pain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Groin-and-hip-pain-1-300x300.png "Groin and Hip Pain – Tpm") In 2008, there was a meeting amongst world leaders in **groin pain** with the aim to create a standard terminology to be used when describing different groin and hip pathologies. This is known as the Doha agreement. From this meeting three subheadings were created to encompass the causes for groin pain: - Defined clinical entities (adductor/inner thigh-related, iliopsoas/front of thigh/hip flexor-related, inguinal-related and pubic related) - Hip-related groin pain - Other causes for groin pain in athletes Risk factors for acute or chronic groin and hip problems are particularly prevalent in footballers. It is known that having a previous groin injury almost doubles your chance of developing new groin injury. > USEFUL LINKS > > [Physiotherapy Townsville](http://www.thephysiomovement.com.au/) > > [Lateral knee pain during running](http://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) > > [Painful sex after birth](http://www.thephysiomovement.com.au/painful-sex-after-birth/) ## Main Groin and Hip risk Factors: - Previous injury - Greater hip abductor to adductor strength ratios - Core muscle weakness and - Decreased pre-season sport specific training. Over seven consecutive European football seasons **groin injuries** accounted for 1.1/1000 hours training sessions and/or games missed. Match injuries where significantly higher compared with training injuries. It was calculated that 27% of groin injuries were traumatic in nature, and 73% were caused from overuse. 7.2 groin injuries were calculated per club, per season (Brukner & Kahn, 2014). ![Groin Injury](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/groin-and-hip-pain-2-300x202.png "Groin Injury – Tpm") Groin and [hip pain](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) can either be acute, chronic or an acute exacerbation of a chronic problem. In the diagram below, it is evident of how complex this region of the body is, and it shows how easily symptoms can be coming from more then one area, or how symptom location can make it hard to clinically justify one diagnosis. ![Groin and Hip Pain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/groin-and-hip-pain-3-300x204.png "Groin and Hip Pain – Tpm") Therefore, it is quite common for multiple conditions to exist at a time. There are common acute groin and hip pain injuries in footballers include such as adductor muscle strains, which can occur from a traumatic incident when kicking, over stretching or sprinting. Furthermore, other conditions seen in footballers include pubic bone stress response, abdominal tendinopathy & enthesopathy, adductor tendinopathy & enthesopathy, pubic symphysis irritation and instability. These conditions don’t include the hip flexor potential causes of groin pain, hip joint causes or other causes such as systemic illness! So clearly there is a lot to be considered as although these conditions give symptoms in the same area, there management differs greatly. It is important to determine if groin and hip pain is occurring due to [tendinopathy](https://www.webmd.com/first-aid/tc/tendon-injury-tendinopathy-topic-overview#1) or [enthesopathy](https://www.webmd.com/arthritis/psoriatic-arthritis/enthesitis-enthesopathy#1). An enthesopathy is a tendon break down/ tendinopathy at its insertion into the pubic bone, which needs to be managed quite differently to a normal adductor tendinopathy. These are the types of groin injuries that if you continue trying to “stretch it out” it will only make the problem worse. To make it easier to understand how these problems can develop and co-exist as multiple conditions, here is an example: A football player develops an overuse problem in the adductor (inner thigh/groin) region, and gradually the pain in concentrated at the tendon insertion point in the pubic bone. After a period of continued football playing, the hip flexor (front of thigh) muscle becomes painful as well due to a period of over compensation and muscle imbalance. It becomes a little tight and develops tender points. The tendon insertion is thicker on ultrasound examination. The player now has two causes of pain in the groin region. Late in a match, because of not being able to control the pelvis properly because of the painful adductors and hip flexor not working effectively, the player develops a small avulsion/lesion of the conjoint tendon affecting the inguinal canal, leading to signs of the sports hernia. The original cause of overuse of the adductors (or hip flexors or abdominals etc.) could be a range of problems (muscular pelvic instability, decreased range of motion in the hip joint for several reasons, generalized poor physical condition compared to the level of physical activity, pain/injury elsewhere leading to compensatory movements affecting the pelvis, and so on). The player also might have some dysfunction related to the lower back/ thoracolumbar region or the sacro-illiac joint. Therefore, what should you do if it’s your first bout of groin pain or if you chronically develop groin pain every season? You should get checked each time by a [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) because the negative consequences of not addressing your groin issues can seriously affect your ability to play football and function in day to day life. **References** Brukner & Kahn. (2014). Clinical Sports Medicine, 4th edition. **Categories:** Sports Medicine & Nutrition **Tags:** popular --- ### [Foot and Heel Pain - Is it Plantar Fasciitis?](https://www.thephysiomovement.com.au/foot-heel-pain-plantar-fascitiis/) **Published:** May 9, 2022 **Author:** The Physio Movement **Content:** ## **Foot and Heel Pain** **Known as Plantar Fasciitis, foot pain can be debilitating, especially the first few steps you take upon waking in the morning.** **At [TPM](http://www.thephysiomovement.com.au/) as a Sports focused multidiscipline clinic Foot and Heel pain is a condition we are very passionate about treating.** As NQ has such a high percentage of local league athletes and regular runners, a common complaint seen in the clinic is **foot and heel pain**. Generally, [heel pain](http://www.thephysiomovement.com.au/8-things-need-know-heel-pain-tpm-podiatry-townsville/) associated with running is most commonly going to be a **plantar fasciitis** or fat pad contusion. Less common conditions include calcaneal fractures, nerve entrapments and extremely rarely more serious pathologies such as tumours. Over previous years, we have learned more about the plantar fascia than ever before, and with this have had changes not only in the definition of the condition, but how to manage them. ![Plantar Fasciitis Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/foot-pain-300x155.png "– Tpm") The plantar fascia plays an important role in normal foot biomechanics. The fascia provides static support for the longitudinal arch of the foot and dynamic shock absorption. Plantar fasciitis in an overuse condition of he plantar fascia at its attachment to the calcaneus (heel bone), is due to collagen disarray in the absence of inflammatory cells (Brukner & Kahn, 2014). This is where a recent change has occurred, the condition is more degenerative like a tendinopathy, not inflammatory as the name “itis” suggests. I have many runners come in to the clinic and tell me they’ve been told they have plantar fasciitis from other runners but have found that after a period of rest and NSAIDs, things are not improving ![Plantar Fasciitis Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/foot-pain-2-300x216.png "– Tpm")Plantar Fasciitis Townsville Typically, plantar fasciopathy is usually of gradual onset and felt classically on the inside aspect of the heel. Initially, it is worse in the morning and decreases with activity; often to ache post activity. Periods of inactivity (sitting down etc.) during the day are generally followed by an increase in pain. As the condition gets worse, pain may be present on weight bearing and all activity. Below are some common causes of plantar fasciopathy. ![Plantar Fasciitis Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/foot-pain-3-300x222.png "– Tpm")Plantar Fasciitis Townsville This condition can be acute, chronic or chronic with acute “flare ups”, similar to that of a tendon issue. Thus, there are treatments available that physio’s do in the initial stages for pain reduction including soft tissue techniques, taping, orthotics and give some stretches. However, this use to be the main focus of treatment for many years. Now we know there is greater benefit to treating these as tendinopathies. This is done through a gradual loading exercise program. In 2014, Rathleff and colleagues conducted a trial comparing a gradual loading program versus shoe inserts (orthotics) and daily plantar-specific stretching over a 12-month period. They found that at 3 months, the strengthening program group had very significant improvements in symptoms compared to the stretching groups on a foot function index score. This is one of many studies looking into this which is confirming that plantar fasciopathy needs to include a progressive strengthening program, as well as address other biomechanical or muscle imbalances within the body. So if you are having heel pain and it is causing you issues with your exercise or daily activities, see a physiotherapist to help get you back to full function with a program designed just for you! [Book an expert appointment with The Physio Movement ](http://www.thephysiomovement.com.au/book-now/) **References** [Brukner](https://csm.mhmedical.com/) and Kahn. (2014). Clinical Sports Medicine, 4th Edition. Rathleff, M., Molgaard, C., Fredberg, U., Kaalund, S., Andersen, K., Jensen, T., Aaskov, J., & Olesen, L. (2014). High-load strength training improves outcomes in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. *Scand J med Sci Sports*. Doi: 10.1111/sms.12313 **Categories:** Sports Medicine & Nutrition --- ### [Spinal Health Month | The Physio Movement, Townsville](https://www.thephysiomovement.com.au/national-chiropractic-month/) **Published:** October 11, 2022 **Author:** The Physio Movement **Content:** ![Spinal Health Month](http://www.thephysiomovement.com.au/wp-content/uploads/Spinal-Health-Month.jpg "Spinal Health Month – Tpm") This coming month at TPM we are working towards making a contribution to the better health of our great community, through generating Chiropractic awareness during Spinal Health Month 2022. With the alarming statistics of lower [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) within Australia, TPM is offering **FREE Postural and Spinal screenings** throughout the week of the 17th-22nd of October. Did you know- “with around 70-90% of Australians suffering from lower back problems in some form at some point in their lives, it is fast becoming a major public health concern. While the burden of low back pain is ranked sixth in the world, it is ranked first in Australasia.” **Chiropractic and Chronic Back Problems** For chronic back problems, chiropractors use a variety of non-surgical treatments, such as spinal manipulation or manual therapies. Chiropractors will assess your health and offer advice on how to manage the symptoms. Chiropractors advise patients on self-management of chronic pain through exercise, [diet](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) and lifestyle modification, working with other healthcare providers where needed. **Patient Centered Approach – One Size Does Not Fit All** Chiropractors assess each patient individually and tailor treatment accordingly. Although chronic back problems are common, the causes are not always the same. Some people are at the early stages of developing chronic back problems, while others are long-term sufferers, and the treatment approach reflects each person’s unique circumstances. **Help is at Hand** Chiropractors are qualified to address musculoskeletal disorders and can help relieve the symptoms of chronic back pain. Even at early stages of acute back pain, chiropractors can advise on appropriate measures. [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) use a variety of techniques such as spinal manipulation and manual therapy. They also advise on appropriate lifestyle and dietary modifications to help patients lead healthier lives.” *CAA* **What is a free Spinal assessment?** [The Physio Movement](http://www.thephysiomovement.com.au/)‘s free spinal health assessment is a no obligation examination and all you need is 15 minutes! During your appointment with Dr. Lachlan, he will - Use various painless, gentle and non-invasive techniques to conduct a thorough spinal examination - Answer any questions you have It’s a great way of finding out if and how we can help without any cost to you! [BOOK NOW](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Menopause and the Musculoskeletal System](https://www.thephysiomovement.com.au/menopause-and-the-musculoskeletal-system/) **Published:** September 13, 2022 **Author:** Belinda Brown **Content:** ![Menopause and the Musculoskeletal System](http://www.thephysiomovement.com.au/wp-content/uploads/Menopause-and-the-Musculoskeletal-System.jpg "Menopause and the Musculoskeletal System – Tpm") ## ## **What is menopause?** Menopause is a time mark in a woman’s life, where they are no longer able to reproduce offspring. In turn, during this period women no longer produce Oestrogen and Progesterone, due to ceased ovulation. Most commonly, menopause impacts women between the ages of 45-55 years. ### **What impact does this then have on a Woman’s body?** The musculoskeletal system is largely impacted due to the decrease in Oestrogen and Progesterone. Since Oestrogen plays a large part in our bones and connective tissues, a reduction in this hormone can impact our: - Bone health - Muscles - Ligaments - Tendons - Cartilage Some conditions that have been associated with low levels of this hormone include Osteoporosis, Osteoarthritis, and Sarcopenia. ## **Here’s How:** ### Osteoporosis Since Oestrogen plays a role in bone formation, menopausal women can be susceptible to a bone condition known as Osteoporosis. Osteoporosis is when the bone becomes weak and brittle, therefore being more prone to fracture. It’s important to note that the most important way to maintain bone health is through appropriate exercise and an active lifestyle. There are 3 types of exercises that are recommended by Healthy Bones Australia, and these include: - Weight-bearing activity e.g. step up - Resistance training e.g. squat - Balance exercise e.g., single-leg balance ### Osteoarthritis Osteoarthritis is associated with a decline in joint cartilage due to estrogen deficiency. Symptoms associated with this condition include: - Pain, - Swelling, - Joint sounds (clicking, cracking), and - Joint stiffness. It is important to note that land-based and water-based activities are the best way to stay active in order to assist with painful symptoms. ### Sarcopenia Sarcopenia is defined as skeletal muscle deficiency, associated with the aging process and hormone reduction. Keeping active through lower limb strengthening exercises, is one of the most beneficial ways to reduce pain for this particular condition. Some of these exercises can include: - Squats or sit to stands, - Lunges, - Calf raises, and - Standing marching. ### **Take Home Message** Menopause is a natural process of aging with associated hormone decline, and therefore results in multiple conditions. It is a time of great unknowns and can be a very individual experience that not all women are able to confidently prepare for. Therefore, our [Women’s Health Physiotherapist](http://www.thephysiomovement.com.au/services/womens-health/) cannot stress enough how important it is to keep active during these times. If you are seeking further professional advice regarding appropriate exercise prescription, Gemma is here to help you! Call us on [1300 TPM FIT](), and we can assist you throughout the process. #### **Further educational information can be found via the following links:** **Categories:** Women's Health --- ### [Can You Lose Weight by Practicing Pilates?](https://www.thephysiomovement.com.au/can-you-lose-weight-by-practicing-pilates/) **Published:** December 20, 2022 **Author:** adminva **Content:** Slimming down your figure requires a holistic combination of daily, healthy choices. Proper diet and regular exercise are the foundation of effective weight loss, but did you know that practices like Pilates can play a big role in your fitness journey? Bodyweight and resistance training exercises can act as an easy introduction to physical activity, and provide skills and strength that will support your health journey for many years to come. If you want to lose weight, starting to move is always the first step. Perhaps [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) is the right choice to kick off your weight loss journey. *This article outlines the benefits of Pilates and the role it can play in weight loss. For personalised health advice, [contact our friendly team](http://www.thephysiomovement.com.au/contact-us/) at The Physio Movement today.* ## **What is Pilates?** Pilates is a method of exercise that dates all the way back to the 1920s. The easiest way to explain Pilates is that it’s a system of repeated motions and exercises performed on yoga mats or other equipment, such as reformer machines. These exercises focus on flexibility, strength, and stability. Pilates routines can work to improve the well-being of the overall body, developing muscles and tone with exercises that stem from strengthening the core. As well as improving strength, muscle tone, and flexibility, Pilates provides a wonderful awareness of the body. Exercises practiced in class can be applied to everyday life, supporting essential movements with graceful and healthy techniques. Pilates has boomed in popularity over the years, providing many people with invaluable injury recovery, low-impact exercise, and an easy way to care for their body’s natural structures. ## **Weight Loss with Pilates** A big appeal of Pilates is that it’s a low-impact, gentle exercise option. Classes help many people to tone up their bodies, build lean muscle, and improve important functions such as flexibility and posture. Routinely practicing Pilates holds great health benefits, and can be a powerful way to help keep a healthy weight. Pilates may not, however, be quite as effective for weight loss as other exercises. Generally speaking, Pilates classes aren’t going to burn as many calories as other cardio exercises (such as running, cycling, or swimming) might. Your time spent on a Pilates mat will be focused on strength and flexibility as opposed to increasing your heart rate and burning calories. Ultimately, the amount of calories burned in a Pilates class depends on your current fitness level, the difficulty of the class, and whether it’s a mat or reformer session. A Pilates workout that elevates your heart rate will be the most effective for burning calories. ## **Maximising Your Health** If you enjoy Pilates classes, you’ve got a better chance of maintaining a healthy body weight and lifestyle. While they may not be the most effective way to burn calories in an exercise session, skills gained in Pilates will improve your body’s capacity for exercise and daily movement. Committing yourself to regular Pilates classes will make you more likely to stick to your fitness routine. If weight loss is your ideal goal, Pilates can certainly play an impactful role. Combining Pilates with a healthy diet and other varieties of exercise is an effective solution, especially if you alternate between Pilates and cardio exercises such as walking, cycling, swimming, or running. ## **How Often Should You Practice Pilates?** Starting Pilates for the first time? To best experience all the physical benefits on offer, we recommend practicing two to three times a week. This will get your body into the routine and help you to see practical results and improvement. You can also take the opportunity to try out a range of different classes, including more advanced ones such as reformer classes or combination classes (involving things such as yoga). These full-body exercise classes are more likely to burn calories. If you’re starting up a new fitness routine in an attempt to lose weight, it’s best to look for more advanced Pilates classes that are going to push you. Alternating these sessions with cardio and strength training is the best way to reach your weight goals. ## **Start Your Pilates Journey Today with TPM** If you’re considering giving Pilates a try, we cannot recommend it enough! While it may not burn high levels of calories, introducing Pilates to your exercise routine is full of physical benefits that will last you a lifetime. Here at [The Physio Movement](http://www.thephysiomovement.com.au/), we offer Pilates classes catered to a wide range of skill levels and desired results, from beginner to advanced. Whether it’s weight loss or injury rehabilitation you’re looking for, we can lend a hand! Contact our team today to [book a Mat Movement Assessment](http://www.thephysiomovement.com.au/book-now/), and we’ll ensure we find the perfect Pilates class for you. [BOOK YOUR MAT MOVEMENT ASSESSMENT](http://www.thephysiomovement.com.au/book-now/) **Categories:** Women's Health --- ### [How Many Physiotherapy Sessions Will I Need?](https://www.thephysiomovement.com.au/how-many-physiotherapy-sessions-will-i-need/) **Published:** October 19, 2022 **Author:** adminva **Content:** When you’re in pain because of an injury or medical condition, it is only natural that you want to feel better as soon as possible. So, the most common question patients ask is, “How many physiotherapy sessions will I need?” But when it comes to getting the right treatment to make a full recovery, there isn’t a one-size-fits-all solution. That’s why it’s important to understand what happens at each step of your physiotherapy journey. *For personalised advice on how many physiotherapy sessions you need, contact your physio at ‘The Physio Movement – [Physiotherapy Townsville](http://www.thephysiomovement.com.au/)‘ today.* ![How Many Physiotherapy Sessions Will I Need](http://www.thephysiomovement.com.au/wp-content/uploads/How-Many-Physiotherapy-Sessions-Will-I-Need-300x200.jpeg "How Many Physiotherapy Sessions Will I Need – Tpm") ## **Getting An Initial Assessment** Because each person’s situation is different, a physiotherapist needs to fully understand your symptoms and your recovery goals. This will enable them to tailor a personalised treatment plan, estimating the amount, frequency and intensity of physiotherapy you will need. Your first appointment will typically be a one-hour session, where your physiotherapist will ask you about: - Your pain patterns, symptoms and concerns - Your past medical history and records, including any tests such as X-rays and CT scans - The results you would like to see from physiotherapy. They’ll also complete a physical assessment to test your strength, reflexes, balance, posture, and anything else that might be relevant to your injury or condition. Then your physiotherapist will discuss their findings and the potential cause of the problem. During the initial consultation, your physio will present you with a detailed treatment plan, based on the results of the assessment. ## **What To Expect From Your Treatment Plan** Your treatment plan may involve one or more different treatment options, including: - Joint mobilisation and manipulation - Muscle energy techniques - Exercise therapy - [Kinesio taping](http://www.thephysiomovement.com.au/kinesiology-taping-all-placebo-or-has-some-benefits/) - [Orthotics](http://www.thephysiomovement.com.au/orthotics-for-children/) - [Dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/) - Myofascial release techniques - Trunk strengthening programs - [Clinical Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) - [Pelvic floor therapy](http://www.thephysiomovement.com.au/pelvic-floor-exercises/) For both acute and chronic conditions, you may need to work on strengthening and stretching your muscles to reduce pain and discomfort, as well as gently re-working joints that are stiff or out of alignment. The time for each treatment varies, with some sessions as short as 15 minutes while longer treatments may take up to 90 minutes or more. Your physiotherapy sessions may also become less frequent over time, with greater emphasis placed on at-home exercises. At the end of each treatment session, your physio will complete a short evaluation to monitor your progress. As you move towards recovery, they’ll make any necessary adjustments to your treatment plan to help keep you on track to reaching your goals. If they feel your treatment is not progressing as planned, they may refer you to a specialist for further investigation. ## **Determining The Length Of Your Treatment** There are many factors that can determine how long it takes your body to recover. For example, an acute injury such as sprain or fracture may be treated with a few physiotherapy sessions, depending on how soon you begin treatment after the injury occurs. If it’s a soft tissue injury, it can take weeks for the soft tissue to heal. On the other hand, recovery from chronic conditions may take months or even years, as your body will need to be strengthened to reach the level of mobility you enjoyed previously. What’s more, certain medical conditions can delay the recovery process by attacking the body’s immune system or weakening its ability to regenerate. If you suffer from one of these conditions, you may require more physiotherapy sessions than other patients with the same injury. Lifestyle factors, such as smoking or poor diet, can have an additional impact on recovery, resulting in a longer treatment period. Your age can also play a role: if you are an older patient, you can generally expect a longer treatment period. No matter what your age, it is important to aid your recovery with positive dietary and sleep habits. But the most significant factor in the length of your treatment is you. Remember, your treatment doesn’t only include your sessions with a physiotherapist. They will also provide you with daily tasks to complete at home, which may include exercises, stretches or heat or ice packs. The more committed you are to doing your “homework”, the faster your recovery is likely to be – with fewer visits to the physiotherapist. You’ll know when you are reaching the end of your treatment when you see a reduction or elimination of pain and discomfort, and an overall improvement in your functioning and strength. ## **Start Your Recovery Journey Today** The best way to get an accurate picture of how many physiotherapy sessions you’ll need is to book your initial assessment with a physiotherapist. That will give you an immediate understanding of what is causing you pain – and how to start feeling better. At [The Physio Movement](http://www.thephysiomovement.com.au/), our dedicated practitioners offer a wide range of physiotherapy services to help you meet your recovery goals. You can[ **make an appointment online**](http://www.thephysiomovement.com.au/book-now/), or email info@thephysiomovemement.com.au to chat with a team member about your needs. [BOOK YOUR APPOINTMENT](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [What does a Chiropractor treat? | TPM Townsville](https://www.thephysiomovement.com.au/do-you-know-what-a-chiropractor-treats-2/) **Published:** June 28, 2022 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/spine-300x199.jpg "– Tpm") ## What does a Chiropractor Treat? – Townsville Chiropractic Clinic On a daily basis you put your body through a lot of physical strain – bending, sitting down, rushing around and lifting heavy objects can all contribute to pain and discomfort in your back and neck; tired, achy muscles, and even diseases. Here at [The Physio Movement](http://www.thephysiomovement.com.au/) Chiropractic Townsville, we encompass a multidisciplinary team of health professionals who can readjust your body’s spinal misalignments and get you feeling your possible best. You will be surprised at how much a visit to TPM chiropractic can help you achieve the comfort, freedom, relaxation, mobility and balance that you deserve. ## How can TPM Chiropractors help you? There are many reasons why people would visit a chiropractor. At the same time however, there are many people who are unaware of the broad range of issues chiropractors can help you with and have therefore never taken the time to treat their bodies to the care they need. Our [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) can treat a myriad of health conditions for our local Townsville patients, including: - Vertigo - Functional neurology - Applied kinesiology - SOT and activator - [Headaches](http://www.thephysiomovement.com.au/conditions/headaches/) - Arthritis - Poor spinal habits - Spinal misalignment - [Neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) - Sports injuries - Joint stiffness ### Find a healthier you with expert chiropractic care. From stiffness and discomfort due to sitting at a desk all day to injuries sustained from lifting weights, carrying school bags incorrectly or even inflamed muscles in elderly- no matter of your concern, our chiropractors can assist you. Although you may not be aware of it, much of the pain and discomfort your body is experiencing is often connected to spinal misalignments. When left untreated, these conditions exacerbate, which can affect your range of movement, trigger chronic pain, and restrict your overall sense of comfort. [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) focuses on delivering freedom to your body through your nervous system, giving you the chance to reach your full health potential. ### Let our Townsville Chiropractors take care of your body. TPM Chiropractic understands how important your body is to you, which is why they ensure you are kept fully informed of your unique situation and proposed care. Furthermore, they believe that the more you understand your own body, the better you can achieve a feeling of total wellbeing. ### Discover the benefits of chiropractic care today [Contact our ](http://www.thephysiomovement.com.au/contact-us/)clinic today to make an appointment with [TPM Chiropractor](http://www.thephysiomovement.com.au/about/the-team/) Lachlan. Lachlan’s goal is simple yet effective: to help his patients realise their body’s full potential and to give them the freedom to live their lives as they should be enjoyed. We want to steer you towards a pathway of optimal health and full physical functionality. [Book Now with TPM Chiropractic!](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Mens Mental Health - 6 Tips to promote mental wellbeing](https://www.thephysiomovement.com.au/mens-mental-health-6-top-tips-to-promote-mental-wellbeing/) **Published:** June 4, 2022 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-Mental-Health-300x200.jpeg "– Tpm") **Men are known for bottling things up. But when you’re feeling down, taking action to call in extra support is the responsible thing to do.** More than **45% of Australians** ages 16-85 years of age **have experienced mental illness** at some stage in their lives, yet on average 65% of people who are struggling with mental illness don’t take serious steps in seeking help to improve their situation for numerous reasons. Statistically men are less likely than women to seek help professionally, despite the fact that the rate of mental health disorders between the sexes are roughly the same. We know this because men only make up 40% of government subsidised mental health services in Australia – meaning there are a large number of **men in Australia aren’t seeking help** when they should or could be. ## **[6](https://mensline.org.au/mens-mental-health/mental-wellbeing-men/) Tips to promote mental wellbeing** 1. Develop and maintain strong supportive relationships with your partner, children, family and friends. We are social animals, and the people in our lives are our most important asset. Looking after your relationships requires time and care. 2. Find someone you can talk to and who will listen. This can be someone from your family or outside such as a mate, work colleague or a professional. We all need someone to talk to when life gets tough. For many men, this might be the greatest challenge, as in tough times we tend to isolate ourselves and try to go it alone. 3. Broaden your interests and do things you enjoy. There is more to life than work. So much of a man’s identity and sense of worth is linked to his work and what he contributes to his family and society. Engaging in hobbies and sport adds to our lives. 4. There is a link between physical and mental wellbeing. When one is not functioning the rest of the system is affected. By taking care of our bodies, we take care of our minds. Think about your lifestyle. Eating well, exercising regularly, drinking in moderation, are proven strategies for health. 5. Listen to what you are telling yourself. So often when we are under pressure, our thinking turns negative. We may worry, blame others, feel hopeless, and not want to take responsibility. Notice these signs to reduce your negative thinking. 6. Ask for help and don’t go it alone. This may be a challenge for men. Many of the messages we receive are about standing on your feet and solving your problems. Some things we can manage alone, but there are some things we can’t. Knowing the difference is another important skill. ### ### Lets reframe the message of Mental Health Recent research has shown that rephrasing terms and aims with men can improve outcomes and increase the likelihood of men continuing mental health support interventions. Discussing issues in a more goal and solution centred manner, whether its [exercise](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) intervention or psychological can greatly increase the likelihood of the message being received in the right manner. If yourself, a friend or a loved one is experiencing mental health issues help is only a phone call away. There are numerous men’s support groups and [helplines](https://www.beyondblue.org.au/who-does-it-affect/men) to start the process of getting help such as [MensLine Australia.](https://mensline.org.au/) Another great place to start if by booking in with your General Practitioner and getting an individualised plan started. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-mental-health--300x205.jpeg "– Tpm") ###### Top tips – https://mensline.org.au/mens-mental-health/mental-wellbeing-men/ **Categories:** Sports Medicine & Nutrition --- ### [Mens Health: How can Physiotherapy Improve your Pelvic Floor](https://www.thephysiomovement.com.au/mens-health-how-can-physiotherapy-improve-your-pelvic-floor/) **Published:** June 11, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-Health-Physiotherapy--300x215.jpg "– Tpm") #### Men’s Health Physiotherapy + Pelvic Floor Did you know that **1 in 8** Australian men will **suffer from urinary incontinence** at sometime throughout their life and 1 in 5 Australian men will suffer from faecal incontinence? Pelvic Floor Muscles and Incontinence are usually a topic most often discussed with women, particularly pregnant or postnatally. However, men do indeed have pelvic floor muscles. Your pelvic floor helps to control bladder and bowel, and your sexual health. Therefore, if you have concerns in this area, pelvic floor exercises can be a key component; whether it is pelvic pain, incontinence, prostate syndromes or sexual dysfunction. This is where physiotherapy can assist you to train your pelvic floor appropriately. Studies suggest that a Neuromuscular relationship with your pelvic floor is a valuable treatment method for syndromes aforementioned. Please see below for some simple tips to familiarise yourself with your pelvic floor. ### Male Pelvic Floor 1. **Identifying where your pelvic floor muscles are** is step number one in this process. See below for a simple visual of where your pelvic floor sits. As you can see it is deep, internal muscles which surround your pelvic organs. This is why it plays such a big role with your urinary, bowel and sexual system. [![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-Health-Male-pelvic-floor-300x289.png "– Tpm")](http://www.pelvicfloorfirst.org.au/news/602/mens-health-week-men-leak-too) 2. **Activation of your pelvic floor** (trial a few cues / suggestions in contracting the correct muscles): 1. Stopping your urine flow and recommencing. Next time you are urinating see if you can stop your flow for a few seconds, and recommence to a steady flow 2. Stopping a ‘fluff’ as don’t forget your pelvic floor travels through and around your back passage 3. Think about lifting your scrotum up – think about stepping into icy water and that feeling – you can look in the mirror to see if this is happening 3. **Correct activation and how much?** So now you should know where your pelvic floor is and can identify to an extent that you are switching on the right muscles. Now you need to be completing correct technique, for an effective length of time. - Start with focusing on the lift component. Think about tightening around the base of your penis and anus to lift your scrotum up and in. Your stomach muscles shouldn’t activate that much through this. It really won’t feel like you are doing much because they are small, deep endurance muscles. Breathing is important. - A nice technique to practise is inhale engage, exhale slowly release, or inhale engage, exhale maintain, pause and let go repeat. Like any exercise program after you have correct activation you then want to get stronger – your program will need to include endurance, strength and power. ### When do I need to see a Mens Health Physiotherapist? Do you gave difficulty with: - Accidental Leakage of urine and bowels - A urgent bladder or bowel - Difficulty emptying your bladder or bowel - Pain during pelvic floor exercises or intercourse - Sexual Dysfunction If you have further questions regarding Mens Health[ Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) care, please contact [The Physio Movement.](http://www.thephysiomovement.com.au/contact-us/) **Categories:** Sports Medicine & Nutrition --- ### [Mens Health Week Webinar ~ Keeping Men Healthy](https://www.thephysiomovement.com.au/mens-health-webinar-keeping-men-healthy/) **Published:** June 17, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Screen-Shot-2020-06-17-at-5.17.57-pm-300x158.png "– Tpm") ## Mens Health Week To mark the beginning of Men’s Health Week 2022, we are resharing a valuable conversation that The Physio Movement Director [Shane Brown and](http://www.thephysiomovement.com.au/about/the-team/shane-brown/) TPM NQ Director [Connor McKay](http://www.thephysiomovement.com.au/about/the-team/connor-mckay/) hosted, “Keeping Men Healthy” Webinar. The webinar included five highly successful panelists: - [ Joe Carey](https://www.careygroup.com.au/team/joe-carey) (Carey Group Director, NQ Cowboys Director) - [Dave Donaghy](https://www.melbournestorm.com.au/about/executive-management/) (Brisbane Broncos CEO) - [Richard Scarce](https://sport.bond.edu.au/news/46732/top-swim-coach-richard-scarce-joins-bond-swimming-club) (Bond University + Australian Swim Team Coach) - [James Jensen](https://www.linkedin.com/in/james-jensen-94999465/) (ANC Director) - [Dr. Jo Lukins](https://www.linkedin.com/in/drjolukins/) (Consultant Psychologist + Author of “The Elite”). Keeping Men Healthy, is full of lively conversation, sharing rich experiences and knowledge whilst showcasing innovations and solutions that support men both personally and professionally. It dives into a number of topics surrounding Men’s Health; mental health and managing male personalities. ### Why do we need to place an importance on mens health? [**Men’s Health Week**](https://www.menshealthweek.org.au/health-info/why-men-s-health) was started in 1994 to heighten awareness of preventable **health** problems and encourage early detection and treatment of disease among **men** and boys. A boy born in Australia in 2010 has a life expectancy of 78.0 years while a baby girl born at the same time could expect to live to 82.3 years old. Right from the start, boys suffer more illness, more accidents and die earlier than their female counterparts. Men take their own lives at **four times the rate** of women (that’s five men a day, on average). Accidents, cancer and heart disease all account for the majority of male deaths. With these statistics, we wanted to play our part in Men’s health week 2020, understanding that the best people to improve men’s health in Australia are those who live, work and play alongside men and boys in communities within Australia. If you would like to talk further about Mens Health at [The Physio Movement](http://www.thephysiomovement.com.au/), you can contact us confidentially [here. ](http://www.thephysiomovement.com.au/contact-us/) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-mental-health--300x205.jpeg "– Tpm") You may find [**6 Tips to enhance your mental health**](http://www.thephysiomovement.com.au/mens-mental-health-6-top-tips-to-promote-mental-wellbeing/) a valuable resource. **Categories:** Sports Medicine & Nutrition --- ### [5 facts about Mens Health | The Physio Movement](https://www.thephysiomovement.com.au/5-facts-about-mens-health-the-physio-movement/) **Published:** June 1, 2022 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Mens-Mental-Health.jpeg "– Tpm") To coincide with November, held to raise awareness about prostate cancer, testicular cancer, men’s mental health and suicide prevention throughout November, APA Women’s, Men’s and Pelvic Health group members Dr Jo Milios and Jason Crow present **five facts about men’s health.** ### 1. Pelvic floor exercises Australia wide, **one in seven** men will be diagnosed with **prostate cancer**, and there is a strong link to a positive family history of cancers in both the male and female genetic pathways ([prostate.org.au](https://www.prostate.org.au/)). In fact, there is a one in two risk a man will be diagnosed with prostate cancer should a first-line male relative have the disease, and a one in four risk should there be any breast, ovarian or uterine cancer in the female line (Mitra et al 2011). Talking about it and knowing your family history is imperative to early diagnosis, with 97 per cent of men diagnosed early expected to survive at least five years. [Pelvic floor exercises](http://www.thephysiomovement.com.au/mens-health-how-can-physiotherapy-improve-your-pelvic-floor/), both prior to and following a radical prostatectomy or radiation treatment, may greatly assist in the recovery of continence (Patel et al 2013) and erectile function (Prota et al 2012). Start by relaxing the belly and buttock muscles, then gently squeeze the front urinary passage as if stopping the flow of urine. Next, try to gently lift the testicles and retract the penis (Stafford et al 2015). Repeat this 10 times quickly for one second each, and then 10 times slowly up to 10 seconds each, with a similar rest period to assist with both reflexive and endurance tasks required of the pelvic floor. Try three sets per day initially. This will help to enhance continence control during sit to stand, cough (Miller et al 1998), bend and also to ‘hold on’ for bladder, bowel and sexual function. With three months of training, the pelvic floor muscles should improve, but if after 12 months the issues remain, further advice should be sought. ### 2. Erectile dysfunction ![](https://australian.physio/sites/default/files/BIP_2ND_NOV_930X470-min.jpg) Erectile dysfunction (ED) is described as the persistent inability to achieve or maintain an erection firm enough or lasting long enough for sexual performance (Hackett et al 2017). In 1995, it was estimated to affect 152 million men worldwide, with the prevalence expected to double by 2025 (Aytac et al 1999). Several studies have assessed the epidemiology of ED, with the renowned Massachusetts Aging Study demonstrating ‘increased age’ as the most significant factor. At age 40 years, approximately 40 per cent of men are affected, a rate that increases by 10 per cent every decade to age 70 (Feldmann 2000). Increasingly, a younger generation of males are seeking advice and treatment for ED as they battle with issues of self-esteem and anxiety, often leading to chronic pelvic pain syndrome and hypertonicity of the pelvic floor muscles (Cohen et al 2016). Pelvic physiotherapy can be prescribed to any male suffering with ED, with a combination of either strengthening and/or relaxing of the pelvic floor muscles as these are all part of the normal erection and ejaculatory cycles. Remember, too, that ‘heart health’ and ‘hard health’ are linked, and being aware of what’s normal for each individual is paramount. ### 3. Peyronie’s disease ![](https://australian.physio/sites/default/files/5_FACTS_3_NOV_345X470-min.jpg) Peyronie’s disease (PD), or curvature of the penis, is a disorder that affects at least nine per cent of the male population and may be another early warning sign of cardiovascular disease (Mulhall et al 2004). Thought to arise due to formation of inelastic scar tissue that creates plaques in genetically susceptible individuals, some men are able to pinpoint an incident relating to onset (eg, sexual activity causing trauma). But for most men, the first sign of any issue may be a palpable area of scar tissue in the flaccid penis which results in pain, penile deformities and shortening that is generally only seen in the erect state (Kalokairinou et al 2018). Probable causes include infection, autoimmune diseases, local trauma and generalised arterial disease. The peak incidence of PD occurs around 55–60 years of age and two-thirds of men with PD possess risk factors for arterial disease (Love et al 2017). Unfortunately, most men with the condition will find their symptoms worsening over time, with only 12 per cent expected to improve without treatment. Given the embarrassment and challenge of seeking help, many men leave the opportunity for diagnosis too late, after which time only surgical treatment may be an option for cure. Early diagnosis, confirmed with Doppler scans, will help determine treatment options with [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) applications such as therapeutic ultrasound and the provision of vacuum pumps providing helpful options in the early stages. ### 4, Chronic pelvic pain syndrome ‘Prostatitis’ was the term used for way too long when it came to diagnosing pain in men’s private parts. For decades, any problem linked to the male pelvis was described as exactly this and was thought to be caused by infection or inflammation of the prostate gland. However, with only three per cent of men responding to antibiotics for the condition and an average 87-month wait between the onset of symptoms and an accurate diagnosis, prostatitis has been very much misunderstood (McNaughton Collins et al 2001). For a problem that affects two to 16 per cent of males and is the most common urological condition in men under 50 years (Krieger et al 1999, Smith 2016), it is surprising that prostatitis has only recently been accurately defined and classified. For those working in male pelvic health, the National Institutes of Health’s chronic prostatitis symptom index (NIH-CPSI) provides a helpful diagnostic tool when patients arrive with a vast range of sensory, motor and autonomic presentations, resulting in pain and dysfunction of the urogenital area (Litwin et al 1999). Significantly, more than 90 per cent of all prostatitis cases are now diagnosed as chronic pelvic pain syndrome (CPPS) (Smith 2016), for which a combination of pelvic health and musculoskeletal physiotherapy can offer a range of treatment options. Physiotherapists treating this condition typically employ strategies including manual therapies, pain science, yoga-based gentle exercise and breath work. CPPS is a condition all physiotherapists should look out for, as too many patients suffer needlessly for far too long. ### 5. Urinary urgency Many men can experience urgency symptoms post-prostatectomy. This can be caused by tissue irritation or altered urinary habits because of postoperative incontinence (eg, adopting a ‘just in case’ voiding strategy). Urinary urgency is described as a strong and sudden desire to urinate and can be associated with needing to go to the toilet more frequently. Physiotherapy management, including bladder retraining, simple lifestyle modifications and pelvic floor exercises may help decrease these symptoms. The goal of bladder retraining is to increase the time between voids—starting with five minutes at first. Simple strategies include: - contracting pelvic floor muscles. Lift and imagine stopping the flow of urine and hold until the urge to void ceases - distraction. Direct attention away from the bladder such as doing a crossword or checking emails - positional changes. Curling toes or crossing legs can occupy the same nerve pathway to the brain as the bladder, providing a distraction to decrease the urge. Other lifestyle changes include trying to store more urine in the bladder, maintaining appropriate fluid intake (1.5L H2O/day) and moderating bladder irritants such as caffeine and alcohol. Through these options, men can improve their symptoms and find ways to improve and maintain quality of life. Unsure where to begin to assist your heath as a Male? [Schedule a confidential assessment](http://www.thephysiomovement.com.au/book-now/) with one of our professionals today. ![Running Assessment on Treadmill](http://www.thephysiomovement.com.au/wp-content/uploads/Running-assessments-Townsville-TPM-Fitness-Townsville.jpeg "Men_health_facts – Tpm") ###### An article from the[ APA](https://australian.physio/inmotion/5-facts-about-%E2%80%A6-men%E2%80%99s-health) ###### **Dr Jo Milios, APAM, is a men’s health physiotherapist with special interests in prostate cancer rehabilitation, CPPS, PD and community exercise and yoga programs for men. Graduating with a Bachelor of Science (Physiotherapy) from Curtin University in 1993, Jo has recently completed her PhD studies at the University of Western Australia, investigating quality of life outcomes following surgery for prostate cancer.** ###### **Jason Crow, APAM, graduated from the University of Queensland in 2009 with a Master of Physiotherapy Studies and also holds a degree in biomedical science. Jason has a keen interest in men’s health and continence, and he also leads a men’s health and continence team for Active Rehabilitation Physiotherapy across several practice locations. He provides pelvic floor rehabilitation for men and is skilled in prostate pre-operative and postoperative assessment and treatment.** ###### By Dr Jo Milios and Jason Crow Nov 01 2019 **Categories:** Uncategorized --- ### [Journey to an Ironman 70.3 ~ An Inspiring Story](https://www.thephysiomovement.com.au/journey-to-an-iron-woman/) **Published:** September 19, 2022 **Author:** Belinda Brown **Content:** ![Ironman Number](http://www.thephysiomovement.com.au/wp-content/uploads/IMG_2939-225x300.jpeg "Img_2939 – Tpm") ## Paula Pool’s Journey to an Iron-woman *You know those mates that you have, and when you say – “hey, do you want to try this out with me” they immediately respond, “that sounds awful, sign us up!”. Well, my friend Melz is that person for me, and in late 2016 I asked her – “hey, do you want to do a triathlon with me?”, she said “yes, of course.”* I have a background of body building. So apart from lifting heavy weights, the only other way I can manage to get my heart rate up is through trail running – and trail running is something I really love to do. So consequently, neither of us had competed in anything like a triathlon before. I especially had not, I couldn’t even swim. My parents had just never thought of putting me through swimming lessons. So, in February 2017 I got myself a swim coach and learnt how to swim from scratch. Kylie Muldoon (De Rooy) said to me on the first lesson, “Ok hop in and show me what you can do.” So, I hopped in… that was all I could do, quite literally. At this point, I’m pretty sure Kylie was thinking, “oh my god what have I gotten myself into.” So, we started out with just trying to get me to make it to the 25-meter mark with, ‘bubble, bubble, breath’. One month later I entered a local triathlon in Charters Towers. The swim leg was in the freshwater creek – it was 300 meters, and I was able to wear my flippers. I got 5 meters into the swim, and I had a panic attack. I felt way out of my depth, I don’t know what on earth I was thinking… my family could hear me panicking from the shoreline! But nevertheless, I made it through the swim and proceeded to do finish off the ride and run no worries. Mind you… I wasn’t that great at those legs either. The next Triathlon I competed in was a local Townsville Triathlon, just a few months later. The same thing happened here in the 400m swim – I had a panic attack and swam pretty much the entire 400m on my back. Gosh, that was just horrible. The following year I competed in a team Ironman 70.3 as the runner. At this stage, I had been doing a fair bit of running as I was training for my first half marathon along the Great Ocean Road. So, the week after I did that, we went to Cairns to compete in an Ironman team. I loved the atmosphere so much that I signed up to do a 70.3 on my own. It was one of those “F it” moments, when you just do it without thinking too hard about it. However, talk about jumping way out of the comfort zone – I hadn’t swum any further than 400 meters, yet I continued to sign up for a 1.9km ocean swim. So, I got stuck straight into it! I scored myself a very patient coach (the amazing Claire), and away I went. First, I thought, I better buy myself a bike (I was using a borrowed one), so I did just this and bought myself a great bike, as well as a wind trainer. You see, I work A LOT. I wouldn’t be able to go on a ride at a normal time, let alone a bunch ride. My training has to be done at 3:30am as I start work at 5:00am and work right through until 6:30pm almost every day (except for the weekends – just half days there). Most importantly, I don’t ever want my personal schedule to impact the kids, as my work schedule impacts them enough. So, to me, it just makes sense for me to get up an hour earlier and do it then. I started entering into the TOWSA swims and started some ocean swimming. Now, I prefer ocean swimming over pool swimming, hands down! After learning how to swim for the past 2 years, in 2019 myself and 3 friends completed the Magnetic Island to Townville swim. It was slow, but I finished it and I was so proud of myself. Leading up to that swim, I had only completed a 1km and 2km open water swim. So, this was something I thought I could never, ever, do. There is just something so special about learning a new skill as an adult. Then, Covid hit…… the event that stopped the world! My first Ironman 70.3 was put off… so instead of June, we did it in September. > ***“I completed the Ironman 70.3 in 6 hours and 16 minutes, the job was done!”*** All in all, learning a new skill like swimming not only allowed me to take on a new sport but it also helped me with my fear of water. You see, I never got in the pool or swam in the ocean with the kids when they were little, but since learning how to swim I feel much more confident. The kids now love that I’ll get in the water with them! ~ Paula Pool ([Fuel for Schools](https://www.fuelforschools.org.au/), [Fuel PT Solutions](https://www.fuelptsolutions.com.au/), [bodpodtownsville](https://bodpodtownsville.com.au/)) **Categories:** Uncategorized --- ### [How can a Chiropractor help with Chronic Back Pain](https://www.thephysiomovement.com.au/how-can-a-chiropractor-help-with-chronic-back-pain/) **Published:** October 7, 2022 **Author:** adminva **Content:** ![Spinal Manipulation](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-18-300x300.png "Untitled Design (18) – Tpm") ## 2 WAYS A CHIROPRACTOR CAN HELP WITH CHRONIC BACK PAIN An estimated 3.7 million Australians are suffering from chronic back problems, making it a major public health concern. Chronic back pain is a long-term, persistent condition and can cause physical and psychological distress. As part of Spinal Health Week, the Chiropractors’ Association of Australia (CAA) is encouraging people to seek help for chronic back pain. Taking the first steps to combat chronic back pain can be overwhelming. In the first instance, it can be helpful to seek advice from a healthcare practitioner and then focus on self-management in light of the advice received. Chiropractors are trained “to diagnose, treat, co-manage, and manage the treatment of patients with low back pain disorders” \[1\] and work with other healthcare professionals where needed to address chronic back pain. There are many ways chiropractors can help with chronic back pain. Here are 2 ways a chiropractor can assist in managing symptoms of chronic back pain. **1. [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) Treatment** For chronic back problems, chiropractors use a variety of non-surgical treatments such as spinal manipulative therapy (SMT). As with any treatment approach, your chiropractor will work with you to evaluate if this method can bring relief for your chronic back pain symptoms. SMT has shown positive effects on back pain. A study has shown that in terms of short- and long-term patient-rated pain and disability, for (predominantly chronic) lower back pain, there is strong evidence that SMT is similar in effect to a combination of medical care with exercise instruction. \[2\] Chiropractors are highly qualified healthcare professionals who are licensed to use SMT and other manual therapies to assist patients suffering from chronic back pain. **2. Lifestyle Advice** It can be hard to identify the cause of chronic back pain, especially in the absence of an injury or medical condition, however, a sedentary lifestyle and poor posture are risk factors for this condition. Staying active is important for spinal mobility and health. People with chronic back pain may find it hard to exercise, however, they should try to be as active as possible. Incorporating walking into your daily routine is a good way to start. Download the [Just Start Walking app](http://www.juststartwalking.com.au/) from the App Store to track your progress. Poor posture can also put strain on the spine. Slouching or hunching distorts the natural shape of the spine and places undue stress on it. Download the [Straighten Up (Australia)](https://chiropractors.asn.au/straighten-up-app) app to receive posture reminders throughout the day and follow the Straighten Up exercise program to improve your spinal health and strengthen core muscles. Chiropractors can advise on self-management of chronic back pain symptoms through exercise and lifestyle modification. [Visit your local CAA chiropractor](https://chiropractors.asn.au/home/locate-a-chiropractor/basicsearch) for more information on how they can help with chronic back pain and other spinal health issues. For more information on chronic back pain, chiropractic and Spinal Health Week, visit [www.spinalhealthweek.com.au](http://www.spinalhealthweek.com.au/) For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia at [www.chiropractors.asn.au](http://www.chiropractors.asn.au/) --- \[1\] Globe, Gary et al. “Clinical Practice Guideline: Chiropractic Care For Low Back Pain”. *Journal of Manipulative and Physiological Therapeutics* (2016): Web. \[2\] Bronfort, Gert et al. “Evidence-Informed Management Of Chronic Low Back Pain With Spinal Manipulation And Mobilization”. *The Spine Journal* 8.1 (2008): 213-225. Web. Thank you to Chiropractors Association for sharing – https://chiropractors.asn.au/blog/2-ways-a-chiropractor-can-help-with-chronic-back-pain/ **Categories:** Uncategorized --- ### [Chiropractic Care for Women's Health](https://www.thephysiomovement.com.au/chiropractic-care-for-womens-health/) **Published:** October 6, 2022 **Author:** adminva **Content:** [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) is a drug free, non-invasive form of therapy to assess, diagnose, treat, and prevent issues related to the musculoskeletal system. Extensive training and experience enable chiropractors to assist with improving your physical and mental health and your overall wellbeing through gentle adjustment techniques and education, typically focussing on spinal health and the impact it has on the rest of your body. By realigning the spine and joints, the body’s structure and systems can work better, which can help to increase functionality, mobility, and comfort. Chiropractors treat and support people of all ages and genders. *When it comes to [women’s health](https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwiNtNGV7YP6AhXK_DgGHTy9C1wQFnoECAgQAQ&url=http%3A%2F%2Fwww.thephysiomovement.com.au%2Fservices%2Fwomens-health%2F&usg=AOvVaw3svdvonDlLWwRK7S3yixsK) specifically, there are many conditions we can help with. Our chiropractors, who have specific experience in women’s health, can discuss your requirements and provide respectful and discrete care in a safe environment.* ## Common Health Issues For Women That Chiropractors Can Treat Women can deal with an array of issues throughout all stages of their lives. These may develop from a variety of causes, such as trauma and injuries, pregnancy and childbirth, hormonal changes, and illness. A lot of women believe certain issues are normal and something they just must get on with. But in many cases, this isn’t true. At [The Physio Movement](http://www.thephysiomovement.com.au/), our chiropractors will provide a comprehensive assessment to identify and diagnose issues. We will then develop a personalised care plan that targets your requirements and goals based on evidence-based techniques and methods. Treatment can involve manipulation, exercise prescription and education, tailored to meet your specific needs. Some issues that are commonly experienced by women that chiropractors treat include: ### Prenatal, childbirth and postnatal changes and discomfort This may include issues such as [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), abdominal muscle separation, nerve irritation, and pelvic floor dysfunction. These can occur due to contributing factors such as the altered balance of weight during pregnancy and changing hormones, which can cause joint laxity. Chiropractors can help to realign the spine and joints to reduce inflammation and damage. Spinal manipulation can also help to relax the pelvic floor muscles and help women with vaginal delivery during childbirth. ### Painful intercourse and menstrual cycles, recovery from gynaecological surgery, and endometriosis Female sexual organs require good nerve supply from the spine to function well. This can be reduced by a misaligned spine. Chiropractors can perform adjustments to improve the positioning of joints to reduce the negative effects and increase comfort. ### Bladder and bowel changes, and pelvic region weakness and prolapse Problems such as urinary and faecal incontinence can arise from an array of medical conditions and body changes, such as diabetes, childbirth, and weakness of the urethral muscular support system. Reoccurring bladder infections can also be an issue. Chiropractic care can involve a pelvic floor examination, and practical advice and relevant exercise prescription to improve urinary urgency, frequency and leakage, and bladder irritation. Understanding how to identify, retrain, strengthen, and heal the internal muscles within the pelvic floor can be crucial for improvement. We can also provide advice regarding helpful equipment and tools, such as garments and belts. ### Osteoporosis and osteoarthritis Thinning, weakening bones and joint degeneration can be serious conditions for men and women. These issues typically affect the older generation, but younger people can also be impacted. The associated pain and decreased mobility affect many women. These can respond well to gentle manipulation, movement, and exercises provided by a chiropractor. ### Hip bursitis Inflammation of the fluid-filled sacs within the hip joints affects more women than men. Realigning the spine and corresponding joints can assist with correcting the pressure and irritation in the hip. ### Stress Another issue that is not restricted to women but significantly affects their lives is stress. Chiropractors believe there is a relationship between the spine, nervous system, and mental health. Physical issues can cause stress and subsequent mental health issues, and visa versa. The holistic nature of chiropractic care incorporates this connection to work towards improving the underlying cause. ## Seek Chiropractic Assistance For Women’s Health Issues Our care for women is provided in a professional manner in our private consultation rooms dedicated to women’s health. You do not require a referral to visit our chiropractors, but we are happy to provide care in collaboration with your doctor. When arranging an appointment, please mention you are requiring specific assistance so that we can arrange the correct chiropractor, timing, and room for your appointment. [**CALL TO BOOK AN APPOINTMENT**](http://www.thephysiomovement.com.au/contact-us/) **Categories:** Uncategorized --- ### [Pregnancy and Chiropractic Care | Townsville Chiropractic](https://www.thephysiomovement.com.au/pregnancy-and-chiropractic-care-townsville-chiropractic/) **Published:** September 23, 2021 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/09/Pregnancy-Chiropractor-Townsville-225x300.jpg "– Tpm") ## Pregnancy and Townsville Chiropractic care This month at [The Physio Movement](http://www.thephysiomovement.com.au/) it is [women’s health month](http://www.thephysiomovement.com.au/services/womens-health/), and we thought it would be a good opportunity to talk about **pregnancy and [chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/).** During pregnancy your body changes as it nurtures your growing baby, and can often place strain on your posture and spine. Chiropractic care during pregnancy at TPM is a gentle treatment to assist aches and pains and pelvic alignment. While there are many symptoms associated with pregnancy, at our **Townsville chiropractic** clinic we work to assist with the most common symptoms including; - [Low back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) - Sciatic pain - [Neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) - [Headache](http://www.thephysiomovement.com.au/conditions/headaches/) - Posture - Pain of the pelvis and groin including pelvic instability As a new addition to the **Townsville Chiropractic** team we spoke to Dr Jack who focuses on pre and postnatal care with a clinical interest in **paediatrics Chiropractic**. ##### How did you get into [womens health](https://www.chiro.org.au/the-female-patient-and-womens-health/) chiropractic care and why do you believe mums should consider chiropractic care during pregnancy? “I think I ultimately got more involved in pre- and post-natal chiropractic because I could see the gap. Earlier in my career as a rural working solo practitioner I would have mothers come to me with specific needs and issues and I wouldn’t necessarily know what it was they exactly needed to best suit them in their issue at that time. This drove me to further my understanding and seek opportunities to educate myself further in this field specifically. I find it particularly rewarding treating mums and kids. Chiropractic care can be utilised to benefit all people’s quality of life and personal performance. However, in pregnancy we see a particular range of conditions that can be treated with [chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) easily, effectively and most of all safely. As a practitioner there is no better feeling than being able to help mothers through these potentially unsettling and unnerving moments. We use a range of techniques to do this; Manipulation, mobilisation, soft tissue therapy and most of all rehabilitation! In my experience active mobility and strengthening throughout the term of your pregnancy will be a sure-fire method to ensure a smooth delivery and even smoother 4th trimester. Antenatal chiropractic is comparatively much more multifaceted and wholistic when compared to many other approaches in health care. I believe It is for this reason we see such lasting results with patients throughout their time with us.” ![Chiropractor ~ Dr Jack ](http://www.thephysiomovement.com.au/wp-content/uploads/2020/08/Chiropractor-Townsville-City--200x300.jpeg "– Tpm")Chiropractor ~ Dr Jack If you are pregnant or have recently given birth, [click here](http://www.thephysiomovement.com.au/book-now/) to schedule your appointment with Dr Jack. **Categories:** Sports Medicine & Nutrition --- ### [Top 4 Exercises for Trail Runners | The Physio Movement](https://www.thephysiomovement.com.au/trail-running-vs-road-running-the-physio-movement/) **Published:** February 17, 2022 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Trail_Running_Physio--300x180.png "– Tpm") With the outer limits trail running series about to kick off for 2022 it’s a great time to talk trail running. Compared to road running, trail runners are arguably exposed to greater physical demands. Yes, a trail runner is just running however they are more frequently climbing and ascending hills, running in rough terrains and coordinating directional changes. I see a far greater frequency of [ankle and foot injuries](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) from trail running compared to road running and this may be from the noted greater physical demands. For an athlete to perform well in their chosen field it is well understood they need to have the capacity to perform their objective. Hence when rehabilitating or coaching trail runners I believe improving one’s ankle resilience is pivotal. Here are my **top 4 ankle exercises** which may make you a more robust trail runner. ### Exercise 1 Single leg depth jump onto foam ![Exercises for Trail Runners](http://www.thephysiomovement.com.au/wp-content/uploads/Exercises-for-Trail-Runners.jpg "Exercises for Trail Runners – Tpm") Single leg calf raise over step ![](http://www.thephysiomovement.com.au/wp-content/uploads/single_calf_raise.png "– Tpm") Side hop over line ![](http://www.thephysiomovement.com.au/wp-content/uploads/Side_hop_test.png "– Tpm") Y balance on foam ![](http://www.thephysiomovement.com.au/wp-content/uploads/Y_Test-1024x331.png "– Tpm") The above exercises reflect the demand of trail running, which is to react quickly to obstacles and changing terrain. These will combine strengthening with balance. By doing exercises like these that strengthen the muscles, tendons and ligaments around your ankles, you’re giving your body a built-in defense against sprains and strains. If you require further information on running strengthening, please contact our team today on 1300 876 348 or email info@thephysiomovement.com.au Scott Evans **Categories:** Uncategorized --- ### [Veterans Health Week 2019](https://www.thephysiomovement.com.au/veterans-health-week-2019/) **Published:** October 21, 2019 **Author:** adminva **Content:** ![Veterans Health Week 2019](http://www.thephysiomovement.com.au/wp-content/uploads/Veterans-Health-Week-2019.jpg "Veterans Health Week 2019 – Tpm") ## Veterans Health Week 2019 Veterans Health Week is held each year to promote good health and wellbeing within the veteran and ex-service community. This year the focus is on the importance of mental wellness, and we sat down with one of our inspirational Veterans Heidi, who is such a strong advocate for mental wellness. ***Let’s Meet Heidi*** ***Tell us a little about yourself and your experience transitioning into a life outside of the army?*** My philosophy to life is doing the best you can. If I have a bad day I say to myself “tomorrow’s a new day and no matter how hard the past was you can always start again”. A motivational affirmation I have on set on my alarm clock each morning is “be better than yesterday”. Transitioning out of the Army has been challenging. I served in the Army for 14 years and I learnt more about myself and what I could overcome by facing many challenging experiences. I learnt how important teamwork is, how to be dedicated to the job, how to be disciplined, have integrity, be resilient, and how to overcome adversity. The lessons I have learnt I know will serve me well and I will carry them on throughout my chosen career and life. I sustained a number of injuries throughout my Army career which lead me to understand how important it is to look after my own health and wellbeing both physically and mentally. ***What do you believe are the main contributors to helping your mental health?*** I believe social connecting would have to be firstly, and being with like minded people in a positive environment whether it’s athletics or catching up with a friend over a coffee is really important to me. Secondly would be what you put into your body such as healthy eating and everything in moderation. Thirdly for me is taking time out for myself which includes; gym, massages, magnesium baths (especially post training), yoga, listening to music, podcasts, mindfulness apps and spending time outdoors. Everyone has different strategies which work for them so try to find out what works for you! ***Given your career direction and history of being an athlete, how important do you think an active lifestyle is to help with general health and mental wellbeing?*** In 2017, I competed in Toronto at the Invictus Games in athletics in the 100m, 200m, and 400m event, as well as the mixed relay, where I received silver medals in all four events. Competing at the Invictus Games was such a healing and uplifting experience, alongside my fellow Australian team mates and competitors from other nations. The social connection was very important to me and I have made lifelong friends. The Invictus family has been important for my recovery by helping to assist with my transition and allow me to feel socially connected with other like-minded veterans. The journey to be selected for the Games was hard work but it gave me a purpose and a focus other than my personal battles, which is positive for my physical and emotional health and well-being. The camaraderie of my fellow Invictus Games teammates has allowed me to feel a sense of belonging and be socially connected. In 2018, I was selected for the Invictus team again and competed in Sydney in October. My favourite highlight from the 2018 Invictus Games was crossing the finish line in the 200m race and winning a gold medal on home soil with the crowd roaring and having my family and friends there to share the special win with me – it was a very emotional moment for me. This was especially so, as I had injured my foot the month prior to the Games and was not able to run and only do my training in the pool. This injury played on my mind so close to the race – after 12 months lead up of hard training, I wasn’t really sure how I was going to perform on the day. The overall outcome of my performances surprised me immensely. The icing on the cake was backing it up with three other gold medals in the 100m, 400m and the long jump. Seeing first hand during my Invictus experience how much the training and competing helped myself and my team mates really highlighted the importance of being active. The physical and mental changes in everyone was a very positive thing to see and just goes to show how important social connection and exercise is to living a healthy life. Participating in athletics and events which are held throughout the year gives me a goal to work towards and helps me stay motivated with my training, this motivation and regular exercise has a positive effect towards my general health and wellbeing. ***What encouraged you to then study a bachelor of Exercise Physiology after your time in the Army?*** After serving fourteen years in the Defence Force, I had personally experienced and seen mates suffer disadvantages in different forms (mentally and physically). Combining my passion for fitness, I decided I wanted to pursue a career in helping others rehabilitate by adopting a holistic approach. I am currently in my final year of university studying a Bachelor of Exercise Physiology at James Cook University and I’m looking forward to graduating soon. Heidi Joosten **Categories:** Uncategorized --- ### [Navigating Exercise Physiology and the NDIS](https://www.thephysiomovement.com.au/navigating-exercise-physiology-and-the-ndis/) **Published:** May 30, 2022 **Author:** Belinda Brown **Content:** ![Navigating Exercise Physiology Ndis](http://www.thephysiomovement.com.au/wp-content/uploads/Navigating-Exercise-Physiology-NDIS.jpg "Navigating Exercise Physiology Ndis – Tpm") Living with a disability can be a challenge. Under the [National Disability Insurance Scheme (NDIS)](https://www.ndis.gov.au/) you may have access to many allied health services for improving your health and wellbeing. [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) can be a fundamental service in enhancing your quality of life. So what is an exercise physiologist, how can they help achieve your health goals, how do they integrate with [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), and how do you get started with exercise physiology as part of your [NDIS plan](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/). ## [What is an Exercise Physiologist (AEP)?](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Accredited Exercise Physiologists (AEPs) are allied health professionals who are university qualified to design and deliver safe and effective exercise interventions to any person. AEPs have expert knowledge of not only the human body, but the role exercise plays in health, fitness, and management of acute, sub-acute and chronic health conditions, and disabilities. ## Achieve your health goals with exercise? Our exercise programs are individualised and tailored to address critical needs. This may be for improving daily living, independence, mental and physical well-being, improving function through strength training, motor control, and more. The array of services that AEPs can provide is endless. The great thing about exercise is that it can be performed ANYWHERE!! Whether it may be at home, at your local gym, in the community, in the pool, or via tele-health. ## How do exercise physiologists integrate with Physiotherapists as part of NDIS? [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) and [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can integrate as part of an NDIS plan. Together, we work towards improving physical and daily living attributes. A physiotherapist’s treatment may involve manual therapy, massage, mobilization, [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), and exercise to address and treat an individual’s needs. AEPs use exercise intervention to maintain good health and well-being, muscle strength, and improve independence. Whatever the treatment is, it’s tailored to the individual’s needs. Therefore, the aim is to maintain and restore movement and function affected by acute injury, chronic illness or disability. ## How do you get started? At [The Physio Movement](http://www.thephysiomovement.com.au/), we provide both [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [exercise physiology.](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Our team are NDIS compliant with an easy and efficient referral process. Fill out our [NDIS referral form](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) on our website and our team will be in touch as soon as possible. **At TPM, we aim for greater independence and improved wellbeing!** Nathan ~ Exercise Physiologist **Categories:** NDIS **Tags:** Exercise Physiology, NDIS, Physiotherapy --- ### [Townsville Running Festival](https://www.thephysiomovement.com.au/townsville-running-festival/) **Published:** July 31, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/07/Townsville-Running-Festival-300x247.jpeg "– Tpm") ### Are you mentally Fit to Run? Townsville Running Festival is fast approaching! There is that bundle of nervousness and excitement as you may strive to run a distance you have never run before or smash that PB you have been training so hard for. As a [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and runner myself, I understand firsthand the importance of having a focused mind on race day. It is important to train your mental fitness as well as your physical fitness. Below are some tips which I would like you to focus on prior to race day: 1. First of all, I want you to think about why you are competing? This is your **Focus.** 2. Reflect on your Preparation – You have put in the hard work. This is a huge component of racing – the journey of training, putting in the time, hard work, sacrifice and staying injury free. So be proud of yourself for that, relax, trust and have fun! 3. Leading me into the next principle; remember you are doing this because you love to run! Don’t lose sight of this amongst the anxiety to do well. **Enjoy the moment.** To do the above three tips, you need to take time to digest what you are feeling. My professional advice is; 1. 10 – 15 minute walk or on an easy, slow run reflecting on principles like the above 2. 10 minute meditation – centring your breath to centre your mind from doubts. You could have a mantra that addresses the fear of the race eg. **I believe in myself. I have put in the hard work. I am determined.** 3. Remember to breathe and smile! **Enjoy the moment.** There are only positives to come from your race – understand there is going to be failure but you and only you can get to the finish line. You will learn and understand yourself better even if you don’t quite achieve your goal. 4. Think about the support, being part of something, excitement of racing others and being there with all the other athletes. **You’ve got this – be calm and focus.** Goodluck to all the runners taking on [Townsville Running Festival](https://townsvillerunningfestival.com/) – See you there! **Categories:** Uncategorized --- ### [The Importance of Optimal Pelvic Floor Health](https://www.thephysiomovement.com.au/importance-optimal-pelvic-floor-health/) **Published:** July 25, 2021 **Author:** The Physio Movement **Content:** At The Physio Movement Townsville, our Women’s Health [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) is passionate about **[Women’s Health](http://www.thephysiomovement.com.au/services/womens-health/) Physiotherapy** and all things Incontinence and Pelvic floor rehabilitation. **What is Stress Incontinence?** Stress incontinence is the leaking of small amounts of urine during activities that increase pressure inside the abdomen and push down on the bladder. This occurs mainly in women and sometimes in men (most often as a result of prostate surgery). The best first treatment against stress incontinence (leaking urine or faeces when you cough or sneeze) may be **pelvic floor muscle exercises also known as Kegels.** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/pelvic-250x300.png "– Tpm")![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/pelvic1-251x300.png "– Tpm") **What are Pelvic floor muscles (PFMs)?** Pelvic Floor Muscles are a group of muscles in the base of your pelvis that stretch like a trampoline or hammock. These are the ‘floor of the core’. Your core muscles are the deep muscle layers close to the spine that provide structural support. The PFMs stretch from the pubic bone (at the front) to the coccyx (tail-bone) at the back, and from side to side. To assist you in identifying your pelvic floor muscles try stopping the flow of urine on the toilet. Feel the sensation of a contraction (lifting upwards) and notice how the front part of your pelvic floor shuts off the urethra (front passage for passing urine). However, remember this is **not** an exercise. Doing a stop start urination more than about once every two weeks can actually cause more urine problems- only to be used as an occasional check that you’re working the right muscles. **The [pelvic floor ](https://www.continence.org.au/pages/how-do-pelvic-floor-muscles-help.html)muscles:** - Hold organs including the bladder, uterus (in women) and bowel in place - Help control the pressure inside the abdomen to deal with pushing down force when we lift or strain helping control the bladder and bowel - Provide sexual sensation - Assist with pregnancy and birth - Work with your deep abdominal (tummy), back muscles and diaphragm (breathing muscle) to stabilise and support the spine **Well-toned or strong pelvic floor muscles allow for:** - Improved bladder and bowel control ( eg. Less leakage or discomfort and more time to get to the toilet) - Reduced risk of prolapse (eg. Sagging of bladder, bowel and/or uterus into vagina) - Better recovery from childbirth - Increased sexual sensation and orgasmic potential for both women and men - Increased confidence in social settings - Better recovery from surgery (prolapse, prostate) - Reducing the risk of prolapse **If you have any of the following, this is a sign you may have weak pelvic floor muscles:** - Leaking urine or faeces when coughing, sneezing, laughing, or lifting - Hurrying to the toilet to empty bladder or bowel - Difficulty controlling bowel movements and wind - Feeling as if the bladder or bowel has not fully emptied after using the toilet - Lack of sensation during sex Additionally: a bulge in vagina (prolapse) and/or a dragging, heavy sensation in the vagina **you must seek advice from your doctor, continence physiotherapist or continence nurse advisor.** **Can you make Pelvic Floor muscles stronger?** Yes, with a PFM exercise program. But it is important to always be aware of your pelvic floor whenever you are exercising to help protect the muscles – at the gym, running, fitness group classes -or any job involving heavy lifting. **Some women have tight PFMs. Tightness in this muscle group can result in pelvic pain, sexual symptoms and problems with bladder-emptying. This again needs to be discussed with a health professional.** **What are PFM or Kegel exercises** PFM exercises or Kegel exercises strengthen the pelvic floor. They’re effective only if they’re done correctly: otherwise they won’t do any good, and may even make the pelvic floor weaker. If you have any concerns with any of the above mentioned, please contact TPM on 1300 876 348 to teach you exactly the right way to do these exercises, being guided and monitored through your individual PFM training program, will give you the best results. [Book Now](http://www.thephysiomovement.com.au/book-now/) with our Women’s Health Physiotherapist for a confidential and private consultation. **Categories:** Sports Medicine & Nutrition --- ### [Chiropractor Job Queensland | The Physio Movement](https://www.thephysiomovement.com.au/chiropractor-job-queensland-the-physio-movement/) **Published:** April 16, 2022 **Author:** adminva **Content:** ![Chiropractic Care in Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/08/Chiropractic-Care-in-Townsville-200x300.jpeg "Chiropractic Care in Townsville – Tpm") ## TPM Chiropractic Townsville **TPM has been in leading sports clinic in Townsville for 8 years and we have a wonderful reputation in the area. Our approach to treatment is truly holistic. We treat the whole person using a combination of techniques to find the right solution for our patients.** We are now looking for a Chiropractor to grow into your own niche role within our business. Our facility was designed to provide people with the convenience and ease of all their practitioners under one roof. The centre is a modern facility, with the latest technology and comprises of [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Dietetics](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Womens Health care](http://www.thephysiomovement.com.au/services/womens-health/), and [Remedial Massage](http://www.thephysiomovement.com.au/benefits-of-massage/). We are the only facility within NQ using state-of-the-art technology, and our clinic boasts strong systems and protocols, and longer treatment times within our rehabilitation facility to optimise recovery and prevent injury reoccurring. As a busy clinic, we pride ourselves on outstanding customer service, our care to our patients and our passion and drive for seeing people living healthy and well. We strive to be innovative, having a high quality product and being a loyal and dedicated business to our local NQ community. We have a fantastic team of dedicated and passionate employees who are highly experienced in their field and dedicated to the centre and its clients. At [TPM](http://www.thephysiomovement.com.au/) we are a clinic who are passionate about having a strong team culture, and provide all of our staff with weekly mentoring sessions, in-services, and professional development to remain up to date with the latest evidence based treatments. About you: - To fit into our dynamic team, you will be a team player, someone able to easily build rapport, loyal, hardworking, and flexible ~ yet love to have fun! - Willing to increase your knowledge, and help build your client base by working with the team and other local practitioners. - This position provides an excellent opportunity to learn and continue to grow your skills. - Current Chiropractic registration with [AHPRA.](https://www.health.gov.au/contacts/australian-health-practitioner-regulation-authority-ahpra) - Public liability and professional indemnity insurance. - Soft tissue modalities - Dry needling experience (preferred) - A passion for sports focused/movement rehabilitation (preferred) If you are a Chiropractor who can deliver exceptional care and patient-centered outcomes – please get in touch via email to shane@thephysiomovement.com.au ![Smiley Happy Client](http://www.thephysiomovement.com.au/wp-content/uploads/Benefits_of_chiro_woolgoolga-300x300.jpg "Chir_kids_health_fund – Tpm") **Categories:** Sports Medicine & Nutrition --- ### [Why Exercise is Important for Men ~ TPM](https://www.thephysiomovement.com.au/why-exercise-is-important-for-men-at-tpm/) **Published:** June 22, 2022 **Author:** Belinda Brown **Content:** ![Elderly Exercise Male](http://www.thephysiomovement.com.au/wp-content/uploads/Blog.png "Blog – Tpm") *There are a wide range of benefits for being active and including exercise or physical activity into your daily routine. Exercise plays a vital role in keeping Australian blokes healthier, happier and alive for longer.* **The health of Aussie men:** In 2018, there were 12.4 million men in Australia—making up 49% of the country’s population. The [Australian Institute of Health and Welfare](https://www.aihw.gov.au/reports/men-women/male-health/contents/who-are-australias-males) (AIHW) offers a snapshot of their health from 2017–18: - 57% of Australian men rated their health as ‘Excellent’ or ‘Very Good’ - Nearly 1 in 2 Australian men have experienced a mental health problem in their lift - It is estimated that men account for 54% of all new cancer cases - 7 in 10 Australian men are overweight or obese ### ### **Their physical activity levels:** It was [reported](https://www.aihw.gov.au/reports/men-women/male-health/contents/lifestyle-and-risk-factors/physical-activity) that in men aged 18 and over: 1. 1 in 2 (50%) were sufficiently physically active (includes workplace activity). 2. 1 in 4 (25%) did strength or toning activities on two or more days. Overall, under 1 in 5 (17%) were sufficiently physically active ***and*** met the muscle strengthening guidelines. While the most common reasons given by men for not being physically active are insufficient time because of work or family commitments, lack of interest, age, or ongoing injuries or illness, it’s important to remember that any physical activity is better than no physical activity! ### ### **How much exercise should men be doing?** Adult men (aged 18–64) should be active most days, preferably every day. Each week, adults should do either: 1. 2.5 to 5 hours of moderate intensity physical activity (*such as a brisk walk, golf, mowing the lawn, or swimming*) 2. 1.25 to 2.5 hours of vigorous intensity physical activity (*such as jogging, aerobics, fast cycling, or playing soccer or football*), OR 3. An equivalent combination of moderate and vigorous activities. 4. It’s important to also include muscle-strengthening activities as part of your daily physical activity on at least two days each week. ### **[The benefits of exercise:](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)** Some of the health benefits for men who exercise include: - Lower risk of diabetes - Lower cholesterol - Reduced depression and anxiety - Lower risk of high blood pressure - Healthier blood vessels - Weight loss - Improved testosterone levels as you age - Lower risk of cancers such as colon or prostate cancer ### ### **Flexibility matters too!** Flexibility is also an important benefit for keeping active. To improve their range of motion and be able to extend further than what they can do now, it’s important that men don’t ignore flexibility work. Flexibility can give men the ability to use the full potential of their muscles which will then help with muscle growth. ### ### **It’s about what best suits you:** The great news is that men don’t need to be “gym junkies” in order to gain access to these benefits. While working out in a gym environment might suit some people, it’s not necessarily for everyone. There are a variety of ways to meet the physical activity guidelines and still gain the above benefits. Plus, the most effective way to stick to an exercise routine is by choosing movement that you enjoy and works the major muscle groups – whether it be playing cricket, going surfing, heading to the gym, running with music, or going on a long hike. *Written by* [***Exercise & Sports Science Australia***](https://www.essa.org.au/)*. Peer reviewed by Exercise and Sports Science Professionals.* ### **How can we help you?** Here at [The Physio Movement](http://www.thephysiomovement.com.au/), if we are unable to assist your requests within our private medical clinic, keep in mind that we also offer [Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/), therefore allowing you to undergo [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) programs that best suit your needs and ability. The Physio Movement offers a range of allied healthcare services alongside Exercise Physiology, to provide our local residents with a modern, holistic, and advanced healthcare service. ***Do you need help implementing a consistent exercise regime within your daily routine? Call 1300 TPM FIT and speak to our qualified Exercise Physiologist Nathan, for more advice and information around a personalised program! Or** **[CLICK HERE](http://www.thephysiomovement.com.au/book-now/) to book an initial consultation with Nathan today!*** **Categories:** Sports Medicine & Nutrition --- ### [Exercises to assist with Lower Back Pain](https://www.thephysiomovement.com.au/exercises-to-help-low-back-pain/) **Published:** December 7, 2017 **Author:** The Physio Movement **Content:** ![Lower Back Pain Townsville Physiotherapy](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/Lower-back-Pain-Townsville-300x200.jpeg "– Tpm") ## Exercises to assist with Lower Back Pain Just about everyone will suffer from low back pain to some degree in their lifetime, varying from an acute flare-up lasting anywhere from a day to a week, and for some people the pain can last months or even years. [Back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) is a very broad area and it can be caused by many issues from mechanical (physical injury) to neural, so the best rehabilitation personally for you can vary depending on where the cause of your pain is coming from. As a general rule of thumb aside from those suffering an acute back injury (slipping and falling onto your back, landing on something, lifting or twisting with trauma etc) it is recommended to be active and have know your active flare-up strategies. As an [Exercise Physiologist,](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) my best single recommendation to people suffering from back pain is walking. Walking is a fantastic way for the body to utilise and move many different muscles that all contribute to easing low back pain. Pelvic and trunk rotation during arm and leg swing of walking helps to move the lumbar vertebrae as well as associated muscles. When walking correctly you are using the gluteal muscles and your legs to hold your bodyweight which will ideally de-load muscles of the low back and just the fact that you are moving and not staying still is a big way to reduce stiffness. Whilst walking with normal arm-swings, standing tall and trying to walk as smoothly as possible without tensing or hesitating with movements, this will cause the body to stiffen and reduce the likelihood of the muscles working smoothly together. There is no speed goal so you can walk as slow or as quick as you feel comfortable. How long or “hard” you walk will depend on your pain threshold, stop walking when your pain increases by 2 pain points out of 10. (if you have a back pain of 2/10, walk to a 4/10 and stop). Aside from walking there is evidence for all types of movement to help improve low back pain from yoga to [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) & generalised gym programs, the main thing all 3 components have in common is they are moving the body and avoiding sitting or lying for hours on end. An example of some specific exercises for Low back pain are; - Side planks - Forward flexions - Leg lowers - Thoracic rotations These are exercises that work the muscles and are associated with your ‘core’. There are variations in regards to difficulty level and all of these exercises should adhere by the 2 points of pain and being strict with posture. I still believe this should be done in conjunction with some aerobic activity and whole-body routine. If you are suffering from low back pain and have been for a while, It may be beneficial to come and see one of our health professionals at [TPM](http://www.thephysiomovement.com.au/book-now/) for an appropriate program and progression may be the answer you are looking for. **Categories:** Sports Medicine & Nutrition --- ### [Pelvic​ ​​Pain​ ​during ​Pregnancy​ | TPM Physiotherapy](https://www.thephysiomovement.com.au/pelvic-pain-during-pregnancy/) **Published:** September 25, 2017 **Author:** The Physio Movement **Content:** ## Pelvic Pain and Pregnancy ## How can Physiotherapy assist Pelvic pain during Pregnancy? ## Pelvic​ ​Pain – how to alleviate it? During pregnancy hormones soften the connective tissue causing the body’s ligaments to stretch. This allows the pelvic joints to stretch in preparation for the pelvis to open slightly during labour. Due to this excess movement, it can cause inflammation in these joints thus resulting in[ pelvic pain](https://www.physiotherapy.asn.au/APAWCM/Physio_and_You/Childbirth_Pregnancy.aspx). This is something [TPM Women’s health Physiotherapy](http://www.thephysiomovement.com.au/services/womens-health/) specialise within. ### Our list of strategies​ ​to​ ​decrease​ ​your​ ​strain​ ​on​ ​your​ ​pelvic joints​ ​and​ ​keep​ ​your​ ​pelvis​ ​and​ ​spine​ ​aligned: This​ ​is​ ​an​ ​extensive​ ​list​ ​so​ ​trial​ ​what​ ​works​ ​for​ ​you! ● Use ice over the painful area for 20 minutes as necessary to help reduce inflammation and pain. ● Use heat over the gluteal and lower back for 10-15 minutes daily to reduce muscle spasms associated with the pain (make sure it isn’t too hot over your back). ● Use compression underwear or a pelvic joint compression belt for standing, walking and in bed if helps to reduce your pain (maternity options for this) ● Sleep with pillows between your knees if lying on your side is comfortable, or lie on your back with pillows under your knees. ● To move across the bed, keep your feet and knees at hips width apart, push down through your heels as you lift your bottom up and across a little. Do this prior to rolling to allow enough room. ● To get out of bed roll onto your side, keeping pelvis in a neutral position. ● Sitting​ ​Posture-​ ​Use a small rolled towel in the curve of your lower back, a footstool, and have your bottom back in the chair as far as possible. ● Standing​ ​Posture-​ ​Keep your weight even over both legs. Don’t let your hips slide forward or over arch your back. ● When sitting from standing or standing to sitting keep equal weight on both legs, poke your bottom out and sit down – maintaining the curve in your low back. ● Reduce Heavy lifting and make sure you bend your hips and knees, keeping the curve in your lower back. Keep loads close to your body, and move heavier objects and awkward lifts in stages. ● Sit down when putting on your clothes or shoes ● When walking, take smaller steps, change directions gradually and wear supportive shoes ● Divide tasks up, take rests frequently and stop before your pain increases ● Ask for help with house work if it is causing you pain! ● Remember to keep symmetrical, move smoothly and always keep breathing! ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/pelvic-300x150.jpeg "– Tpm") ## Exercises to assist with Pelvic pain in Pregnancy - Cat/Cow:​ ​Complete daily both in the morning and afternoon to improve the flexibility of muscles and joints which have stiffened up due to pain. Breath through the exercise 5-10 x Take it slow with breath. - Pelvic​ ​Tilts:​ ​Tilt​ ​pelvis​ ​forward​ ​and​ ​back.​ C​omplete daily – This can be done anytime throughout the day standing or seated. Do 15-20 x at a time. - Bridging:​ ​Remember to tilt your pelvis up first. 3 x 6 Pelvic​ ​Floor​ ​Muscle​ ​Exercises​ ​in the​ ​above​ ​starting​ ​position-​ ​x 10 Hold 3 secs, Hold 10 s x 3, x 5 hard, fast contractions (BREATHING) These are generalised guidelines to assist with your pain. If you are still experiencing difficulties after completing TPMs top tips for Pelvic pain and exercises, an individualised approach may be warranted. This will involve a one on one consult with a [Women’s Health Physiotherapist](http://www.thephysiomovement.com.au/services/womens-health/) to assess your musculoskeletal profile –[ Book Now](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Why do I get burning feet?](https://www.thephysiomovement.com.au/why-do-i-get-burning-feet/) **Published:** October 13, 2017 **Author:** The Physio Movement **Content:** ## **TPM Podiatry – Why do I get Burning Feet?** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/Burning-Feet-Townsville-Podiatrist.jpeg "– Tpm") Burning sensations in your feet can be mild or severe and may be a sign that the nerves in the legs are damaged. Burning sensations can be accompanied by pins and needles, unusual sensations in the feet (paresthesia), numbness and pain. Often the sensations are worse at night and can interfere with sleep. Damage to the nerves in the legs and feet are referred to as peripheral neuropathy and burning sensations in the feet can be the first sign of this condition. There are many causes of peripheral neuropathy however the most common cause is Diabetes. Peripheral neuropathy can progress from burning sensations to numbness. Numbness can lead to an inability to feel pain or injury to the feet, which can then lead to further complications such as pressure ulcerations and infections. Burning sensations that are caused by peripheral neuropathy can be difficult to manage, however it is important to have the cause identified and to prevent any further deterioration of the nerve fibres. Peripheral neuropathy is not the only cause of burning feet. Certain sports and occupations can also contribute to the sensation of burning feet. In these cases, there may be some biomechanical considerations related to foot function that can increase the amount of friction between the soles of the feet and the surface they are walking or running on. Certain foot types can place additional pressure on the balls of the feet during walking and running. The increase in pressure after a period of time, can result in the sensation that the bottoms of the feet are burning. Usually stopping the activity and removing the shoes and socks is enough to provide immediate relief. Standing on cement floors for prolonged periods can also result in burning sensations on the bottom of the feet. Correctly fitting footwear and footwear that is appropriate for the task or activity being performed are critical to preventing and managing burning sensations in the feet. Podiatrists are experts in foot and lower limb health and will assess, diagnose and treat burning sensations in the feet. If have been diagnosed with Diabetes it is recommended that you undergo a foot health assessment at least every 12 months. A referral is not required to see a Podiatrist and you can [book anytime with TPM Podiatry online](http://www.thephysiomovement.com.au/book-now/) or call 1300 876 348. TPM [Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) Chris Weber. **Categories:** Sports Medicine & Nutrition --- ### [Incontinence and Womens Health Physiotherapy](https://www.thephysiomovement.com.au/insight-incontinence-womens-health-physiotherapy/) **Published:** October 6, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/Incontinence-after-baby-300x212.jpeg "– Tpm") ## **Incontinence and [Womens Health Physiotherapy Townsville](http://www.thephysiomovement.com.au/services/womens-health/)** ## **Types and Causes of Incontinence:** Incontinence is the accidental or involuntary loss of urine from the bladder (urinary incontinence), or bowel motion (faeces) or wind (flatus) from the bowel (faecal or bowel incontinence). - **Stress Incontinence Townsville** is urine leakage during physical exertion or effort from weak or tried pelvic floor muscles (such as coughing, sneezing, laughing, exercising, walking or when lifting). Chronic coughing, constipation, being overweight, post-menopausal women, after prostrate surgery in males, pregnancy and childbirth strain the pelvic floor and can eventually lead to stress incontinence. - **Urge Incontinence** is the sudden, strong urge to pass urine or rush to the toilet without much warning causing them to wet themselves.This can be caused from an Overactive Bladder which can occur at any age. - **Overflow/ Chronic Retention Incontinence** occurs when urine leaks out from an already over-full bladder from an obstruction. The bladder does not empty fully, as such urine continues to fill the bladder, which then overflows without warning or sensation. Causes for obstructions: blockage to urethra by hard faeces from our back passage (rectum), enlarged prostate in men, prolapse (sagging) of pelvic organs, and certain medicines that interfere with bladder function. - **Functional Incontinence** occurs when physically you are unable to make it to the toilet in time before you wet yourself due to recent decline in function, injury or illness. - **Neurological conditions** can interfere with the brain’s ability to send messages via the spinal cord affecting the person’s ability to hold and store urine in their bladder. - **Mixed Incontinence** is generally a combination of both Stress and Urge Incontinence. ## **Bladder and Bowel Control:** - Do you sometimes get the feeling of not completely emptying your bladder? - Do you have to rush to use the toilet? - Are you nervous because you think you might lose control of your bladder or bowel? - Are you wake up twice or more during the night to go to the toilet? - Is leaking before you go to the toilet an issue? - Do you sometimes soil your underwear? - Is your daily routine planned around where the nearest toilet is? - Do you leak when you laugh or sneeze? - Do you leak when you lift something heavy? - Is leaking when you play sport an issue? - Do you leak when you change from a seated or lying position to a standing position? - Are you straining to empty your bowels? Answering YES to ANY of these questions may indicate that you have a bladder or bowel control problem which can cause incontinence or urinary incontinence. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/freedom-300x150.png "– Tpm") **Incontinence should not be thought of as normal at any age** and requires professional attention. Incontinence won’t get better on its own – small problems can get bigger. A continence assessment is needed to work out what is happening and to organise a treatment plan. Which improves management- often leading to a cure. Pelvic floor muscle exercises must be done correctly to be useful this is where a continence [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can help you. Don’t let this get on top of you seek help from TPM’s Continence Physiotherapist Lizzy. [Book Now](http://www.thephysiomovement.com.au/book-now/) to begin your Confidential and Relaxed appointment **Categories:** Sports Medicine & Nutrition --- ### [Risk Factors for Running Injuries](https://www.thephysiomovement.com.au/risk-factors-for-running-injuries/) **Published:** May 9, 2018 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Running-Townvsille-300x200.jpg "– Tpm") **Q: How many runners do you know who are injury free?** **A: Not many!** Statistically there is evidence that indicates up to 60% or more of recreational runners are running with injuries. With so many injured runners out there, does this mean that running is bad for us and we shouldn’t do it and is it possible to prevent injuries with running? These kinds of questions are asked by many runners and non-runners every day. In short, running is not bad for us, there are many benefits to running that far outweigh the risk of developing a running related injury. With recreational running increasing in popularity year on year, this has prompted large amounts of research on recreational running and injury prevention. At this stage, there is no magic recipe to eliminate injury risk with running, however there is now growing evidence on some factors that increase the risk of developing a running related injury. Firstly, its necessary to define what we mean by running related injury; for simplicity we will call a running related injury and injury that occurs to the lower limb due to running that lasts for more than three consecutive runs and/or interferes with the ability to complete a run. The strongest evidence around risk factors for developing a running related injury are as follows: - Previous history of a musculoskeletal injury in the last 12 months (either running or non-running related) - Body Mass Index (BMI) greater than 26kg/m2 (calculate by dividing your weight (kg) by your height (m) squared) - Less than five years of running experience - Not performing interval training on a regular basis as part of training Other factors that are also worth noting that reduce the risk of running related injuries include having a higher training volume (i.e. the more kilometres run the lower the risk); the use of the contraceptive pill for women also reduces risk (conversely an irregular or absent menstrual cycle increases the risk of running related injuries). ### Running and Injury For the novice runner there are some specific risk factors to be aware of including increasing age, higher BMI and any previous musculoskeletal complaints not related to physical activity. Being new to running is a risk factor all by itself, that is, having no previous running experience is a risk factor for developing an injury. There are many other risk factors that are specific to individuals including **running technique and biomechanics** (heel strike versus midfoot/forefoot strike, overstriding, under-pronation and over-pronation of the foot, knee alignment (knock knees versus bow legs), pelvic stability and control, asymmetry between the left and right side of the body), types of surfaces being run on (road, cement, grass, trails, treadmill), footwear and training periodisation, however the current evidence surrounding each of these areas are not as strong as those mentioned earlier. Given all the known risk factors for developing a running related injury, it becomes clear that there are some factors that are within our control and some that are not. Having a previous history of an injury in the last 12 months and having less than five years of running experience is not something that we can control, however it can help to inform us about how to modify a running training program to account for those factors. So while it is not possible to completely avoid running related injuries, it is possible to reduce the risk. Here are some tips on how to reduce your risk of developing a running related injury: 1. Reduce your body weight. Less body weight equals less forces and stress being placed on the lower limbs with every step. Reducing body weight can be achieved through non-running activities that may place less repetitive stress on the body (swimming, bike riding, gym-based activities, walking) and addressing poor nutrition. 2. Be consistent with running. Running once or twice a week will increase your risk of developing an injury. Aim to run three times a week and allow at least 24 hours of no running between runs. For example, run on Monday, Wednesday and Saturday but do not run on consecutive days. 3. If you have had an injury in the previous 12 months, consider seeing a health professional who specialises in running injury management prior to starting your running program. Understand what your individual risk factors are and address these upfront before increasing your running. 4. Follow a structured program that is designed for you. Consider getting a coach who will modify your training program based on how you are progressing. Gradually building your training volume with regular recovery periods is essential to reduce the risk of getting injured. **The most important thing about any type of exercise is that its enjoyable.** So make sure you find ways to enjoy your runs by adding variety to the types of runs you do, who you are running with and where you are running. And if you do get injured, its not the end of your running career. Seeking professional advice early will reduce the amount of time you’re away from running and have you back out there enjoying what you love sooner. Learn more about [Podiatrist Chris](http://www.thephysiomovement.com.au/services/podiatry/) **Categories:** Uncategorized --- ### [NDIS Exercise Physiology Townsville](https://www.thephysiomovement.com.au/ndis-personal-training-and-fitness/) **Published:** May 29, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/NDIS-training-Townsville-225x300.jpg "– Tpm")At [TPM](http://www.thephysiomovement.com.au/) we specialise in getting people of all abilities moving in a fun, safe and welcoming environment. Physical activity is important for **EVERYBODY**, no matter of their limitations. Unfortunately, for many people with a disability on the NDIS, exercise can seem difficult or overwhelming, especially in a large public Gyms – Thats when you need TPM! The [National Disability Insurance Scheme (NDIS)](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) is the new way of providing services to Australians living with a disability, as well as the families and carers who support them. Inclusivity into mainstream fitness services including personal training with an Exercise Physiologist and small group exercise classes have become a developing way for participants to improve their fitness levels in a safe and nurturing social setting at TPM. AT TPM we offer NDIS **registered Personal Training (Degree educated Exercise Physiology)** sessions within our **private gym setting, at home or [hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/)**. We work closely with **NDIA** across Australia to implement **NDIS** funded Personal Training Sessions to participants who qualify under **‘Improved Health and Wellbeing’ and ‘Daily Activity’ funding.** ## NDIS Exercise and Fitness ~ Exercise Physiology We are all about making exercise convenient, fun and non-intimidating with our professional exercise trainers. At TPM we offer a wheelchair accessible modern rehabilitation gym setting for you to work 1:1 with your trainer. Alternatively, we can offer [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) to our clients in home, hydrotherapy pool or care facility, which saves the hassle of coming to us. Your trainer will bring all the equipment to you, but most importantly we bring motivation and experience! *We specialise in making exercise accessible in Townsville* Our **NDIS registered Trainers** have experience with a variety of different conditions including Downs Syndrome, Autism, CP, Spinal cord injuries, Brain Injuries, and many, many others. For some clients it’s simply about moving, talking and smiling; for others it’s a more specialised program in conjunction with their [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or Doctors. For Lilly (7) is was about not letting her Cerebral Palsy limit her quality of life any more than it had to. Her main goal of visiting TPM was to be able to ride a scooter! It took 6 months of dedication, but Lilly can now ride her scooter with friends, and visits fortnightly to maintain her strength. ### NDIS Registered Disability Fitness Training Our goal is to offer a safe and encouraging space that allows clients to build mobility and strength, regain confidence and live a healthier, active life. Email[ info@thephysiomovement.com.au](mailto:info@thephysiomovement.com.au) or call 1300 876 348 or a chat about how we can help you, your loved one, or your client. [Book Now.](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Why running is not bad for your knees](https://www.thephysiomovement.com.au/why-running-is-not-bad-for-your-knees/) **Published:** May 22, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Running-bad-for-knees-300x200.jpeg "– Tpm") There’s no shortage of people who want to discourage you from running. “It’s bad for your knees!” they knowingly proclaim. Worryingly, some of these people are medical and health professionals. Aren’t we supposed to be encouraging Australians to be more active? So, what’s going on here? ### IS THERE EVIDENCE TO LINK RUNNING AND KNEE INJURY? Well yes and no. If you take a group of runners and monitor them over the course of a year, some will get injured. And the part of the body most likely to sustain the injury is the knees. There are a few studies that have looked at this, and the numbers vary from study to study, but the consistent themes are: Running comes with injury risk; and the knee is the most likely spot you’ll feel it. But does this justify the blanket rule that running is bad for your knees? Of course not! If so, we would also have to conclude the golf is bad for your back, swimming is bad for your shoulders and cycling is bad for your neck. Should we also avoid these forms of physical activity? ### WHY DO SOME RUNNERS KNEES GET INJURED? There is no single answer to this. The reality is that injuries that develop over time generally do so because of the convergence of a number of factors.[![Running](https://exerciseright.com.au/wp-content/uploads/2019/04/running-1024x689.jpg "– Tpm")](http://www.thephysiomovement.com.au/) ### CASE STUDY: STEVE Here’s a case study that can illustrate this point:Steve is 45 and works long hours as a Chartered Accountant. He spends extended stretches of time at his computer, occasionally getting up to make another coffee. He often skips lunch, but when he can sneak out he usually grabs whatever is quick and easy from the Bakery across the road. After work he drops in to his local for a quick beer or two with a couple of mates, before getting home in time for dinner with the family. When the kids are off to bed, the feet are up and he spends more time than he should watching Netflix. His sleep is short and poor in quality as a result. Steve sees his Doctor who informs him his blood pressure, blood glucose and waist circumference are all trending towards the red-zone. He’s told he needs to start doing some exercise immediately to turn things around. Steve heeds the warning, so early Saturday morning he laces up his ten-year-old sneakers (which he usually wears to mow the lawn), and gets out to his local Park-Run 5km. Steve starts out confidently but after about 500m starts to puff and pant. By 2km his knees and lower back are getting sore but he is determined. He drags himself across the next 3km with a slow, loping stride. ‘This will only get easier’ he tells himself, and to his credit he repeats this torture for the next 3 weeks. By Sunday after week 4, his knees are swollen, sore and hot to the touch. He sees his Doctor again the following day and fills him in. “Well you shouldn’t have started running, don’t you know running is bad for your knees?! You should walk, or maybe ride a bike instead”. Was running the problem here? Or did Steve, despite his good intentions, just plunged himself into a task he was completely under-prepared for and hurt himself as a consequence? [![Arthitis](https://exerciseright.com.au/wp-content/uploads/2018/08/knee-pain.jpg "Why More Townsville Men Are Turning to Chiropractic Care – Tpm")](http://www.thephysiomovement.com.au/) ### SO, HOW COULD STEVE HAVE SAVED HIS KNEES? Steve could get some advice on footwear by someone who knows what they are talking about. He could also invest some time and money speaking to an expert on how to prepare his body and his running form so that when he does run, he has the strength and the technique to do so more efficiently. The reality is that running is hard on your body. But that’s why it can impact our health in such profound, positive way. Our body adapts and evolves to physical stress if it is dosed out appropriately. It’s worth making the health changes to equip your body to not only meet the demands of running, but to thrive on them. Running is not inherently bad for your knees. Running does put your overall health under the microscope, and penalises you for what you neglect. Rather than discouraging people from running, we as Health Professionals should be encouraging our clients to audit and refine how they take care of themselves. ### WANT SOME HELP? If you want to start running but aren’t sure where to start, chat to our [exercise professional](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/). They can help you assess your movement patterns, refine your technique and prescribe exercises to help strengthen your body. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/05/Running-Townsville.jpeg "– Tpm") [Training Tips](https://exerciseright.com.au/category/training-tips/) by [Exercise Right](https://exerciseright.com.au/author/exerciseright/) **Categories:** Uncategorized --- ### [Back to School - 9 Tips to lighten your schoolbag](https://www.thephysiomovement.com.au/back-to-school-9-tips-to-lighten-your-schoolbag/) **Published:** January 11, 2018 **Author:** The Physio Movement **Content:** ## Back Pack tips to reduce spinal damage ![School backpack Tips TPM Chiropractic Townsville](https://chiropractors.asn.au/images/stories/backpack2.jpg "Back Pack tips Townsville Back to School") Australian children are at risk of spinal damage because of incorrectly packed and fitted school backpacks. Adult [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) and spinal disorders may stem from childhood activities including carrying a heavily loaded backpack for twelve years or more of schooling. Many of the current bags children are using may be fashionable, but unless they allow for even distribution across the back, they can cause pain. School can be a challenging time for children, so ensuring they are as comfortable as possible is important to their physical and mental development. According to an international study, daily backpack carrying is a frequent cause of discomfort for school children. School backpacks were felt to be heavy by 79.1% of children, to cause fatigue by 65.7%, and to cause back pain by 46.1%1. *Chiropractors are uniquely positioned to educate parents, teachers and students about spinal health care through their minimum five years university training.* Each week, there are over 215,000 visits to Australian chiropractors2 for a broad range of reasons. [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) has been proven to be effective, and can restore correct function and relieve pain symptoms associated with the carrying of heavy backpacks. Chiropractic possesses an excellent safety record, and through their five year university training, chiropractors are the spinal health experts. ![Back to School guides Townsville TPM Chiropractic](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Back-pack-Townsville-200x300.jpeg "Back to School guides Townsville TPM Chiropractic")## Top Tips for carrying of heavy backpacks - Backpacks should be ideally no heavier than 10% of a student’s weight when packed - Make sure the backpack is sturdy and appropriately sized – no wider than the student’s chest - Put comfort and fit at the top of the priority list, rather than good looks - Choose a backpack with broad, padded shoulder straps - Use both shoulder straps – never sling the pack over one shoulder - Use waist straps attached – they are there for a good reason - Don’t wear the backpack any lower than the hollow of the lower back - Don’t overload the backpack – use school lockers and plan homework well in advance - Place all heavy items at the base of the pack, close to the spine, for a better distribution of the weight - ## ## FREE Downloads for Backpack safety ![Boy carrying backpack](https://chiropractors.asn.au/images/stories/backpacks1.jpg) Download and print our [Back Pack Fact Sheet](https://chiropractors.asn.au/images/stories/Files/Chiropractic%20Fact%20Sheets/Fact%20Sheet%20-%20School%20Bags.pdf "School Back Pack Fact Sheet") to help minimise back pain associated with wearing back packs. In early 2012, the CAA released some findings about the habits of Australian school children and backpacks. Download and print the [CAA Back Pack Research Fact Sheet >](https://chiropractors.asn.au/images/stories/Files/Chiropractic%20Fact%20Sheets/CAA%20BackPack%20Research%20Summary%20Fact%20Sheet.pdf "CAA Back Pack Research Fact Sheet") *1. Negrini, S., & Carabalona, R (2002). Backpacks on! Schoolchildren’s Perceptions of Load, Associations with Back Pain and Factors Determining the Load. Spine, 27(2), 187-195.* *2. Australian Bureau of Statistics. (2004-2005). National Health Survey: Summary of Results. (No. 4364.0). Canberra, Australian Capital Territory.* ## [Learn more about TPM Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) Thank you to CAA for sharing BackPack Safety **Categories:** Sports Medicine & Nutrition --- ### [Diabetes and Podiatry](https://www.thephysiomovement.com.au/diabetes-and-podiatry/) **Published:** December 1, 2017 **Author:** The Physio Movement **Content:** ## **![Diabetes Podiatry Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/Diabetes-Podiatry-Townsville--300x200.jpeg "Diabetes Podiatry Townsville – Tpm")** ## **How can Podiatry assist Diabetes?** Diabetes is a chronic health disease that can cause complications in the feet and lower limbs. All persons diagnosed with Diabetes should see a [Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) at least once per year to have their foot health checked. A Podiatrist will conduct a thorough assessment of the vascular (blood supply), neurological (nerve supply), joint health, skin health and biomechanical (forces that go through the feet) health of your feet and determine the current foot health risk status. A low risk foot health status would indicate having annual foot health checks to monitor the foot health risk; a moderate risk foot health status would indicate having a foot health check every 6 months and a high risk foot health status may indicate that monthly checks and treatment are required. ## How does Diabetes affect the Foot? Diabetes can affect the small blood vessels and small nerves in the body. Our feet have a large proportion of those small blood vessels and nerves and therefore are more at risk of being compromised. All of the cells in our body require blood and nerve supply to survive – our skin, hair, nails, muscles, ligaments, tendons all require an adequate supply of blood to receive the nutrients necessary to allow normal function. If those tissues are not receiving enough blood and adequate nutrients, they start to fail in their normal protective functions. One of the signs that there is insufficient blood supply reaching the feet can be changes in skin texture, a loss of hair from the skin and a change in nails. Additionally, if the skin is damaged it may take longer than usual to heal and become more prone to infection. The body fights infection by relying heavily on adequate blood supply, so if an infection is present (Diabetics are more prone to infections as well), this can result in chronic ulceration of the tissue which may lead to amputation of the limb near the infected area. ## What are warning signs I should look for? Signs that the nerve supply to the feet have been affected include burning sensations on the soles of the feet, especially of a night time, pins and needles, areas of numbness or unusual sensations in the feet and lower legs. Our nerves allow us to feel pain, pain tells us that there is something wrong and informs us to “do something” about it. If we are unable to feel pain (due to the nerves not working properly), we might be unaware that a problem exists and it remains un-checked. A simple example of this is that when our nerve supply works properly, we very quickly become aware when a shoe is rubbing causing a blister, or if a foreign object is in our shoe we remove the shoe and the foreign object. If peripheral neuropathy is present (damage to the nerves that supply the extremities of the legs and feet) it is possible to walk in those same shoes for days and be unaware that the blistering is occurring. Pain is a very important sensation, without it, we remain in the dark about damage that is occurring. ## What will a Podiatrist do? A [Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) will assess the blood supply and nerve supply to the feet and provide advice on the signs and symptoms to be aware of if either of these become compromised. A Podiatrist will also conduct an assessment of the pressures that go through the feet and provide advice on areas of the feet that may be at risk for abnormally large pressures that could result in damage to the feet. Appropriate footwear is also important for high risk foot types as a poorly fitting shoe can cause damage to the feet. Areas of thickened skin on the feet also indicate that high pressure is being absorbed at those locations. The skin attempts to protect itself by producing more layers of skin resulting in callouses or corns. These areas of thickened skin can become painful and increase the risk of developing into ulcerations. In summary, a regular visit to the Podiatrist is essential for all persons who are diagnosed with Diabetes. It is the role of a [Podiatrist ](http://www.thephysiomovement.com.au/services/podiatry/)to assist in the prevention of foot ulcerations that may lead to lower limb amputation that can result from diabetes. Understanding your foot health is critical to preventing complications associated with diabetes. Visit our Health Professionals Today – Reserve your [appointment online ](http://www.thephysiomovement.com.au/book-now/)or by calling 1300 876 348 **Categories:** Uncategorized --- ### [What does a Podiatrist Do?](https://www.thephysiomovement.com.au/what-does-a-podiatrist-do/) **Published:** December 7, 2017 **Author:** The Physio Movement **Content:** ![Tpm Podiatry Townsville Podiatrist](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Podiatry-Townsville-300x225.jpg "Tpm Podiatry Townsville Podiatrist – Tpm") ## What does a Podiatrist do? Podiatrists are the foot and lower limb health experts. Podiatrists assess, diagnose and treat all conditions associated with the feet and legs. The foot has 26 bones and is required to support the entire weight of our bodies when we stand, walk, run, jump and perform any weight bearing activities. With each step that we take during walking, each foot is required to absorb up to 1.5 times your body weight. Running can add up to four times your body weight in force through each foot. It makes sense that the risk of injury to our feet and legs increase as we increase the force (load) or increase the frequency of those loads or increase the amount of time the loads are occurring. The science of understanding the loads and forces that are applied to the feet and legs during activities is referred to as biomechanics. ***Podiatrists are trained to assess the biomechanics of the foot and lower limb.*** If there are any biomechanical abnormalities identified in the foot, this can have a corresponding negative effect on the muscles and soft tissue in the foot itself and also in the lower leg (think [Achilles tendon](http://www.thephysiomovement.com.au/achilles-tendinopathy/) injuries, calf injuries, [shin splints/pain](http://www.thephysiomovement.com.au/shin-splints/)) and [knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/). Every muscle in the lower leg (below the knee) attaches on to the foot, so if there is a change in foot mechanics, this will have a corresponding effect on the way the muscles in the lower leg need to function. Some muscles may start to work a little harder and others may not be working as much as they should be. This imbalance in muscle function can be what leads to tissue breakdown and injury. **Wear and Tear to our Feet – How can a Podiatrist help?** Wear and tear that occurs over our lifespan can lead to degenerative changes in the joints of our feet and legs leading to arthritis. A Podiatrist can assess and diagnose arthritis in the joints of the feet and ankles. If a Podiatrist is concerned about the bones or joints in the feet, they can refer for x-rays or other radiological examinations to assist in making an accurate diagnosis. **Looking further than just our feet** Our feet can also have pain and discomfort from medical conditions that start elsewhere in our bodies. For example, heart disease and conditions that effect the blood vessels (e.g. atherosclerosis, varicose veins) can manifest in the feet and ankles. These manifestations include changes in the health of the skin around the foot and ankles, skin ulcerations, increased susceptibility to infection, swelling, and other nail and skin abnormalities. Heart disease can also cause pain in the feet and legs with activity as there is a reduction in the amount of blood supplied to the feet with activity. A Podiatrist can assess the blood supply to the feet and provide treatment to assist in managing complications arising from poor blood supply. Another common medical condition that has a significant impact on foot health is Diabetes. Complications associated with Diabetes can impact on both the nerve and blood supply to the feet and lower legs. Anyone diagnosed with diabetes should be seen by a Podiatrist for a foot health check at least once every 12 months. A Podiatrist will assess the nerve supply, blood supply, conditions of the skin and biomechanics to identify any areas of high pressure that could be at risk of developing complications. Podiatrists treat all age groups, from young children who are born with congenital foot abnormalities through to the elderly. ***Our feet and legs are what keep us mobile and allow us to maintain a healthy lifestyle. A Podiatrist helps to keep you on your feet now and into the future.*** Learn more about how [TPM Podiatry ](http://www.thephysiomovement.com.au/services/podiatry/)could assist your health **Categories:** Sports Medicine & Nutrition --- ### [Crossfit Physiotherapist Townsville | The Physio Movement](https://www.thephysiomovement.com.au/physiotherapy-crossfit-townsville/) **Published:** January 27, 2018 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/Crossfit-Townsville-Physiotherapist-300x216.jpg "– Tpm") ## **Crossfit Physiotherapist Townsville** For any Crossfitter, nothing damages progress and motivation more than forced time off due to an injury. At [TPM](http://www.thephysiomovement.com.au/) we are passionate about Physiotherapy combined with functional Crossfit movements. As functional Physiotherapists we understand philosophy, terminology and lifestyle requirements of Crossfit. As athletes ourselves, we understand firsthand the frustration experienced when an injury holds you back from reaching your crossfit and functional movement goals. ### At TPM Physiotherapy Townsville we are passionate about Sports Physiotherapy and are highly qualified and experienced in treating Crossfit athletes both in our clinic and at competitive events. Crossfit develops fitness very quickly due to the high intensity and technical movements being performed. From this Crossfit often receives a bad rap as risk of injury is higher than average. This is contributed to by an accumulation of fatigue, repetitive improper technique, insufficient warmup and often excess stress. Crossfit involves repetitive heavy functional movements executed at high intensity. With effective Crossfit coaching, monitoring and technique correction, movements can be performed efficiently and optimally. That’s when a Physiotherapist can assist with Crossfit and Crossfit athletes. **Physiotherapy and [Crossfit](https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule)** come hand in hand. TPM Physiotherapy allows you as an athlete to remain at the top of your game whilst allowing you to modify training and still see results. We can do this by preventing forced time off due to injury or by improving mobility, and positioning. If presenting with an acute injury, our Townsville Physiotherapists can diagnose and treat aches and pains, provide education regarding the diagnosis and deliver an individualised exercise program. Further, with their vast knowledge of body biomechanics and physiology, a TPM Crossfit physiotherapist can: - Assess and improve range of motion restrictions - Correct movement and positional dysfunctions - Establish your most efficient movement patterns for Crossfit specific movements. Physiotherapy also ensures the provision of extensive education regarding your presenting condition, background of condition and prognosis. The most common Crossfit injuries treated by our TPM Physiotherapists tend to be: - Shoulder and rotator cuff issues - Lower back and postural dysfunction pain - Anterior [knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/); with the wrist, [neck](http://www.thephysiomovement.com.au/conditions/neck-pain/), hip and patella (knee cap). **It is our goal here at TPM to help all [Crossfit](https://www.crossfitathletic.com.au/) athletes achieve optimum results through continuation of training and movement, therefore we do not often suggest ceasing training.** Instead, we detail scaling and regression options to keep athletes doing what they love. In terms of information referral, TPM Physiotherapists frequently collaborate with coaching staff and trainers to update, discuss and advise of options and recommendations for workouts. ### **So how does [TPM Physio](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) Townsville help Crossfit athletes?** - An in-depth assessment and slow motion video analysis of common movement patterns and technique - Assessment of muscle weakness, postural and muscular asymmetry, mobility and range restriction - Diagnosis and ongoing management for acute, sub-acute and chronic injuries (and the necessary referrals/specialist recommendation) - The use of various treatment modalities for immediate pain relief ([dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), soft tissue release, mobilisation, trigger point, heat/ice therapy) - Taping advice and application if necessary - Personalised rehabilitation/ strength programs to assist recovery and prevent re-injury - Education on technique, grading/progressing programming, diagnosis and steps to prevent further problems, injury timelines, self monitoring techniques, advice for detecting future issues before they lead to injury If you’re a Crossfit participant and looking for a Crossfit [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) in Townsville who can assess you in a gym environment and ensure you are at prime athletic performance capacity contact [TPM Physiotherapy Townsville](http://www.thephysiomovement.com.au/contact-us/) today. ![Physiotherapy Townsville | Tpm Townvsille Allied Health](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Physiotherapy-Townsville-TPM-Townvsille-Allied-Health-300x200.jpeg "– Tpm") Local Townsville Crossfit Boxes where we combine Physiotherapy and Crossfit : [Crossfit Take Charge](http://www.crossfittakecharge./) [Crossfit NQ](http://crossfitnq.com.au/) [Crossfit4810](http://www.crossfit4810.com.au/) [Crossfit Townsville](http://www.crossfittownsville.com.au/) [Strand Crossfit ](https://strandcrossfit.com.au/?gclid=EAIaIQobChMIvaj6gZ2v3QIVg2kqCh2KaA8HEAAYASAAEgJpvfD_BwE) **Categories:** Sports Medicine & Nutrition --- ### [5 Things to consider before choosing a Trainer](https://www.thephysiomovement.com.au/5-things-to-consider-before-choosing-a-trainer/) **Published:** January 9, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Finding-the-perfect-trainer-300x200.jpeg "– Tpm") ##### Hiring a trainer can be one of the best investments you’ll make in your health, but gyms seem to be crawling with them, so how do you find the one for you? #### Here are five things every great trainer should have: ##### \#1 Solid qualifications Of course, like most industries, being qualified is a no-brainer. But take a closer look at what exactly your potential trainer is qualified in. It’s not actually that difficult to get qualified as a PT trainer; certificates III and IV in fitness, and First Aid/CPR training are all that’s required. For more complex conditions, an Exercise Physiologist will hold a four-year university degree and are allied health professionals who specialise in the delivery of exercise for the prevention and management of chronic diseases and injuries. AEPs provide support for clients with conditions such as cardiovascular disease, diabetes, osteoporosis, mental health problems, cancer, arthritis, pulmonary disease and more. AEPs are eligible to register with Medicare Australia, the Department of Veterans’ Affairs and WorkCover and are claimable through private health insurers. Don’t be afraid to ask where they’ve done further training and check that those qualifications align with your personal goals. ##### \#2 They walk the walk Look around your gym at the trainers – you’ll learn so much from the way they operate. How do they present themselves? A good trainer will lead by example. They don’t have to look like a body-builder, how buff you are is definitely not a sign of how good you are as a coach. However, trainers do need to be fit, healthy and clean. If someone has trouble getting them self into shape, how can they inspire you to do it? ##### \#3 Proof of results Okay, your potential trainer doesn’t need to be an Instagram star (that proves nothing!), but if someone is running a reputable business, they’ll have some kind of digital proof, whether it be a good website, Facebook page or recommendations from other clients. The longer they’ve been in the game, the more recommendations and proof of results they’ll be able to show you no matter what your goal is; managing your chronic condition, fat loss, posture correction, or movement correction. ##### \#4 A thorough assessment procedure If you launch straight into a workout in your first session, alarm bells should ring. Before you even pick up a weight the two of you should discuss in detail your health and Illness History, doctors communications (if you have any), goals and any concerns you might have. Your trainer should also do a full body assessment, posture and mobility assessment so they know exactly how you move, in order to keep you safe. ##### \#5 A likeable and friendly personality At the end of the day, you actually have to like your trainer. This person is responsible for motivating you when you’d rather be in bed or at the pub. They could have all the qualifications under the sun, but if you don’t actually like them as a human being, your sessions will feel lifetimes long. Rapport is just as important to training as the workout itself and great coaches care about their clients. They know your birthday, ask about your life outside the gym, check in on you regularly and sometimes even shout you coffee. Your trainer should also be able to read you. Not immediately, but after a few months they hopefully know you well enough to understand when it’s time to push or time to lighten the load – without you even saying a word. \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ ### Are you looking for a professional trainer who can help you go beyond your chronic health condition? #### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/Fitness-trainer--199x300.jpeg "– Tpm") ### **TPM Fitness** At TPM you will find our trainer to be an **Accredited Exercise Physiologist (AEP)** who will look after you if you have a Chronic health or Musculo-skeletal issues but also if you would like help beyond this scope. Sean comes from a Movement and [CrossFit](https://www.crossfit.com/) background, allowing you to keep moving well with limited Pain, longer term. ### **AEP vs. PT** Accredited Exercise Physiologists (AEPs) are allied-health professionals with **Medicare Provider numbers** and are trained members of the health and medical sector. Fitness professionals (e.g. personal trainers) are members of the sport and recreation sector. ### **Personal Trainer** - The Personal Fitness Trainer Qualification (Certificate 4) may be completed in less than **6 weeks** of training. - Qualified and insured to design and deliver fitness programs to persons of low risk only (i.e. “apparently healthy populations”). ### **Accredited Exercise Physiologist (AEP)** - Allied Health Provider (HICAPS and Private Health Claimable), DVA, EPC, Medicaref - **4 Year University Degree** qualified and accredited with ESSA. - **Specialise** in graded exercise therapy and lifestyle interventions for persons at risk of developing, or with existing chronic and complex medical conditions and injuries (i.e. ‘specific populations’). [ESSA](https://www.essa.org.au/)– AEP governing body explains some of the conditions an Exercise Physiologist can assist with: - Overcome persisting pain caused by injury or overuse - Improve your heart health - Rehabilitate following a cardiac event - Control your diabetes - Prevent pre-diabetes from progressing to full diabetes - Improve your recovery following cancer treatment - Improve your general health and well-being **For the Month of January, TPM Fitness is offering You the opportunity to access a** **FREE MOVEMENT SCREEN** **with Sean to witness the benefits of an AEP** **(No strings attached or obligations to re-book)** [Lets Get Started](http://www.thephysiomovement.com.au/book-now/) \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ 5 Trainer Tips thanks to [Cassie White](https://www.bodyandsoul.com.au/fitness/training-tips/how-to-find-an-awesome-personal-trainer/news-story/43a9154026ee1c8a000de01d1007d47f) **Categories:** Uncategorized --- ### [Growing pains in Children](https://www.thephysiomovement.com.au/growing-pains-children/) **Published:** November 20, 2017 **Author:** The Physio Movement **Content:** ![Growing Pains in Children](http://www.thephysiomovement.com.au/wp-content/uploads/2017/11/download-15.jpeg "– Tpm") ## **What can be done for Growing pains in Children** Growing pains is a term that has been used for many years to describe pain in the legs that occur for children when they go through growth spurts. It implies that growing is painful, however, if this was the case, shouldn’t we expect to be getting growing pains in our arms, hands, or even head as they grow? ## So what is causing these ‘growing pains’? Typical symptoms include a general pain in the legs or feet, often of a night time. Sometimes the pain may interrupt falling to sleep or wake them during the night. The pain is usually non-specific which means that the child may find it difficult to localise where the pain is coming from. Sometimes pain may be associated with long periods of standing or walking or exercise that has occurred during the day. The pain is usually coming from the muscles of the legs and feet as they are being stretched as the long bones grow. Add the extra physical stress that comes with activity or exercise and the muscles can quickly become fatigued and overworked, resulting in a general aching during rest periods. ## What can assist in fixing ‘growing pains’? The pain can respond well to massage, ice packs, heat packs and over the counter pain relief such as paracetamol or non-steroidal anti-inflammatories (ibuprofen). If the pain is only occasional, a couple of times a month, there would be no need to have this further investigated. However if pain is presenting more frequently than this (once a week or more often), it may be that there are further underlying Biomechanical anomalies that could be contributing to the pain. Biomechanical anomalies included the way we walk, our foot posture and the associated forces that are placed on the muscles and joints during walking and exercise. Biomechanical anomalies can be assessed and diagnosed by a Podiatrist with further advice and treatment provided to address these concerns. ## When should I be concerned about ‘growing pains’? Other symptoms to be concerned about include specific areas of localises pain or swelling or deformity in the legs or feet. If this is occurring it is advisable to see your [Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) as soon as possible. These types of symptoms are not typical of “growing pains” and could be indicative of some underlying pathology. ## Do Growing Pains really exist? In summary, growing pains don’t really exist, however some children do experience aches that occur as the muscles are being overworked and stretched during periods of growth spurts. When the pain is occurring on a weekly basis or more frequently, there are likely additional biomechanical anomalies that are contributing to the pain. ### ### A Podiatrist is a Health Expert in foot and lower limb conditions and can assess children for abnormalities that may be contributing to the pain. [Book Now](http://www.thephysiomovement.com.au/book-now/) to have your child assessed by a Professional and Passionate Podiatrist **Categories:** Sports Medicine & Nutrition --- ### [Post Surgery Rehabilitation](https://www.thephysiomovement.com.au/post-surgery-rehabilitation-2/) **Published:** August 4, 2017 **Author:** The Physio Movement **Content:** ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/Physio-300x89.png "– Tpm") ### ### At The Physiotherapy Movement, we value the importance of both Pre and Post surgery Rehabilitation. Any orthopaedic surgical procedures require precise and expert Physiotherapy Rehabilitation in order to maximise your outcome and return to sport success. Some procedures don’t require much rehabilitation at all, where as other procedures can take many months to achieve a full recovery with Physiotherapy Australia. Our Physiotherapists at [The Physio Movement](http://www.thephysiomovement.com.au/) Physiotherapy Townsville have the expertise and experience to assist you with a return to full function, in the quickest time possible, with efficient post operative programs. The Physiotherapy Movement is a holistic Medical Centre Townsville, located centrally within Townsville CBD. Our post-operative Physiotherapists can guide you for all rehabilitation programs involving hip, knee, shoulder,ankle, foot, spine & pelvic floor operations. Our Physiotherapy Clinic provides a wide range of [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Rehabilitation and Healthcare services to the community of Townsville. We have up to date, effective and safe physiotherapy rehabilitation programs for multiple conditions. These include, but are not limited to: - Hip Replacement - Knee Replacement - ACL/repair and reconstruction - Rotator Cuff Tendon Repair - SLAP repair - Achilles Repair - Hip Arthroscopic surgery - Shoulder Replacement - Ligament repair - Bone Grafting - Ankle Stabilisation - Tendon Reconstruction - Spinal Surgery - Pelvic floor/Urology/Gynacological Surgery At the Physiotherapy Movement we work closely with a number of local Surgeons and [Sports Doctors](http://sportsmednq.net.au) in Townsville. Additionally, we also work closely with numerous Gyms Townsville to conduct [Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) programs and Fitness Classes. To book an Appointment with a Post-Operative Physiotherapist Townsville through The Physiotherapy Movement, please [click here](http://www.thephysiomovement.com.au/book-now/) or phone 1300 876 348 **Categories:** Sports Medicine & Nutrition --- ### [Townsville Foot and Ankle Physiotherapy](https://www.thephysiomovement.com.au/foot-and-ankle-physiotherapy/) **Published:** July 12, 2018 **Author:** adminva **Content:** ## We Treat & Assess all Foot & Ankle Injuries ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/07/Townsville-Foot-and-Ankle-Physio-300x214.jpeg "– Tpm") The foot and ankle joints are extremely complex and intricate. There are 26 bones, 33 joints, more than 100 muscles, tendons and ligaments in a compact area, making the foot particularly vulnerable to injury. Our Foot and ankle may become injured due to an overuse mechanism, such as long distance running, marathon or triathlon training, or it is also susceptible to acute injuries such as [ankle ligament](http://sma.org.au/resources-advice/injury-fact-sheets/ankle-injury/) strains more commonly known as a rolled ankle. At TPM[ Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), we have the expert skills to treat and assess all [foot and ankle injuries](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/). Being a multidiscipline clinic, we work closely with a team of professionals, delivering only quality healthcare. We are also able to refer you on for further investigations (X-Ray and MRI) if we feel there may be a fracture or further injury occurring. With Foot and Ankle experts, we feel we have the capacity to treat all foot and ankle injuries across the Townsville City region. **Our Foot and Ankle Physiotherapists commonly assess and treat the following conditions:** - - **[Achilles Tendinopathy](http://www.thephysiomovement.com.au/achilles-tendinopathy/) / Tendinitis** - **Calf Muscle Tears and Strains** - **Stress Fractures** - **Sprains and stress fractures** - [**Plantar Fasciitis**](http://www.thephysiomovement.com.au/foot-heel-pain-plantar-fascitiis/) - **Numbness and pins and needles** - [**Knee pain**](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [**Growing pains**](http://www.thephysiomovement.com.au/growing-pains-children/) - **Achilles Tendon Rupture and Repair** - [**Shin Splints**](http://www.thephysiomovement.com.au/shin-splints/) - **Inversion Ankle Sprains (Rolled ankle / Lateral Ankle Sprain)** To book an appointment with a Foot and Ankle Physiotherapist at [TPM Sports Physiotherapy Townsville](http://www.thephysiomovement.com.au/) that can assist you with your foot or ankle conditions, please [Book Online](http://www.thephysiomovement.com.au/book-now/) or call [TPM ](http://www.thephysiomovement.com.au/contact-us/) ### You have one pair of feet to last a lifetime – [Book your appointment now](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Mindfulness and Meditation](https://www.thephysiomovement.com.au/mindfulness-and-meditation/) **Published:** June 13, 2018 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/06/FB_IMG_1528202746952-2-300x300.jpg "– Tpm") ## Mindfulness And meditation How does Mindfulness and Meditation influences our physical wellbeing? ### Chronic pain has more emotional links than we think… I was listening to the radio driving to a home visit from the clinic one afternoon and the discussion was on mindfulness and meditation. It got me thinking how important this is for me to understand for my patients wellbeing. As a [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), my focus is diagnosing your physical pain or injury, finding out why it happened (if it isn’t as obvious as a rolled ankle -ow!) and putting in place a management plan to get on top of it. This is often a lot to do in a 30-45 minute session, so sometimes the importance of stress/depression/anxiety (emotional wellbeing) gets pushed to the back burner when really it might be top of list for triggering your pain. More and more now we are understanding that pain that lasts longer than three months is classified as “chronic or persistent pain” and means that the original tissue injury is no longer the cause of pain. It is now the brain sending messages to the area and telling the local tissues that there is still an injury in place- even if there is not. Yes the mind is very powerful indeed. It is the one and only producer of pain. So, this leads me to the whole point of this blog – **mindfulness and meditation.** The influence of the brain – our minds – is very powerful so we must treat it with the respect, care and love it deserves. So yes we will roll out our muscles, stretch out tight muscles and strengthen weaknesses but what about spending time to quiet and enforce positivity through our mental bodies. I recommend mediation and mindfulness, especially if you find you are hitting your head against a brick wall with your rehabilitation – it may be the missing puzzle piece which is limiting your progress. ### Examples of mindfulness and mediation This may be simply setting aside 5 minutes for yourself finding a comfortable seat, taking deep, slow breaths, closing your eyes and focusing on yourself and your breath. Alternatively, you can complete a physical mindfulness or moving meditation, such as pilates, running, walking and of course yoga- the definition of which is connection to ourselves. The main conditions whe practising mindfulness and meditation is beneficial for are **lower back pain, upper back tensions/ neck pain, TMJ, mid back pain, hypertonic (tight) and painful pelvic floor, and headaches.** I hope this gets you thinking about practising mindfulness and meditation as part of your routine. Remember, like anything it needs practise! So don’t give up after a few bad sittings. Your mind will always wander but it is the ability to bring it back to your focus that is key. All the best in your discovery of yourself and getting on top of your pain one meditation at a time. *May 2018 Lizzy Hore Physiotherapist* **Categories:** Uncategorized --- ### [NDIS Physiotherapy Townsville | The Physio Movement](https://www.thephysiomovement.com.au/ndis-can-physiotherapy-improve-life-physiotherapy-townsville-tpm/) **Published:** January 11, 2018 **Author:** The Physio Movement **Content:** ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/NDIS-Townsville-300x240.jpg "– Tpm") ## ## NDIS Physiotherapy Townsville The [National Disability Insurance Scheme (NDIS)](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) Townsville is the new way of providing individualised support for people with disability, their families and carers. The **NDIS** is insurance, which gives peace of mind. Disability can affect anyone and having the right support makes a big difference. The NDIS provides eligible people a flexible, whole-of-life approach to the support they need to pursue their goals. It also fosters social inclusion and economic participation. We are pleased to advise that [TPM](http://www.thephysiomovement.com.au/) is a **NDIS Registered Provider in Townsville** Queensland. ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/01/NDIS-Townsville-300x200.jpeg "– Tpm") ## **NDIS – Physiotherapists can help live a more fulfilling life** Physiotherapists help people of all age groups and with different conditions. They help people take part in the community and become more independent. Physiotherapists are often experts in treating children, young people and adults with a disability, heart and lung conditions, neurological and musculoskeletal conditions, and ageing and gender specific conditions. Physiotherapists can help you, or the person you care for: - Getting out of bed - Taking a bath or shower, dressing and eating - Move around the home and outside the home - Do daily jobs, or sports and hobbies - Manage pain and chronic conditions - Lose weight - Choose and learn to use new equipment, like wheelchairs, walking frames and orthotics. You may need short term care from a Physiotherapist, or care for a longer time to achieve your goals. Our physiotherapists put a plan together to help you now, and into the future. Some health conditions need a number of health experts to work together. At TPM our Physiotherapists also work closely with our other in house health workers – [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Podiatrists,](http://www.thephysiomovement.com.au/services/podiatry/) and [Exercise Physiologists. ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)Together we can help you manage more complex needs. [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) is very safe. It uses evidence and research, and Physiotherapists must also meet the same strict legal requirements to work, like your GP and nurses. ***“Kristy is an NDIS patient and together with her carer they attend weekly Physiotherapy sessions. Kirsty’s goal for attending Physiotherapy is to develop life skills which will allow her to live a more independent life, weight loss, and to develop meaningful friendships. Kristy looks forward to her weekly appointments and comes extra early to make sure she gets quality time with Cuba and Honey, the two Therapy pugs before her session. Kristy brightens our day every time she enters the clinic. [View Kristy in action. ](https://www.instagram.com/p/BdzX_UOny3H/?taken-by=the_physio_movement)*** For more information about **NDIS at TPM Townsville** please call 1300 876 348 or [email.](mailto:info@thephysiomovement.com.au) *Source: [Australian Physiotherapy Association](http://www.physiotherapy.asn.au/)* **Categories:** NDIS, Sports Medicine & Nutrition --- ### [TMJ- Do you suffer Jaw Pain? TMJ Treatment and Jaw Pain](https://www.thephysiomovement.com.au/tmj-2/) **Published:** June 1, 2020 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/tmd-pain-cycle-300x256.jpeg "– Tpm") ### **TMJ treatment and Jaw pain is a specialisation at TPM Townsville** When our Jaw doesn’t work as it is supposed to, we develop a condition known as [Temporomandibular Disorder](https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm) or TMD. Your Temporomandibular Joint, most commonly referred to as your[ TMJ,](https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm) is the most used joint in the body. We use our Jaw to eat, talk, express feelings, demonstrate emotions and most importantly, breathe daily! ### *If you suffer headaches from daily life stress, clenching, chewing, or clicking TMJ may be a contributing factor.* ## What is TMJ Dysfunction? - Teeth Grinding/clenching - Clicking - Popping - limited range of movement and ability to open - Unable to fully clench your jaw - Sometimes tenderness around the Jaw - Headaches, ear pain, dizziness and upper neck pain. ## What Causes TMJ? TMJ dysfunction is considered a multifaceted musculoskeletal disorder. ### Most Common Causes of TMJ include: - Arthritis conditions such as rheumatoid arthritis and osteoarthritis. - Previous Jaw injury. - Long-term or Chronic Teeth Grinding or Clenching of teeth. - Connective tissue diseases may affect the temporomandibular joint. - Derangement/displacement of TMJ - Dental concerns- Poor bite, Asymmetrical or Retrognathic (underbite, overbite). ### Additional factors which can contribute to TMJ include: - Removal of wisdom teeth - Orthodontic treatment - Prolonged mouth opening- dental work or sleeping positions - Myofascial pain - Neuropsychological factors - Stress ## How is Temporomandibular Disorder (TMJ) Diagnosed? Temporomandibular Disorder can be diagnosed by a specialist TMJ Physiotherapist, a TMJ Chiropractor, Physiotherapist with further training in jaw dysfunction, your local dentist or orthodontist. Furthermore, TMJ is a movement dysfunction and further testing may be required, such as dental X-rays, CT scan or MRI to further investigate the extent of your condition. ![](http://www.thephysiomovement.com.au/wp-content/uploads/TMJ_HEADACHES-262x300.jpeg "– Tpm") ### TMJ Assessment During your TMJ examination, your specialised [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) will assess your: - Muscle tension and length - Jaw range of motion - TMJ movement pattern and co-ordination From here, your TMJ Physiotherapist or Chiropractor will be able to identify if your **TMJ complaint** is an opening issue or a closing concern. They will identify if your TMJ is an opening issue: - TMJ Hyper-mobility, stiffness or arthritis, - Muscle disorder - TMJ disc displacement disorder: intermittent or permanent lock - Cervical spine posture issue. Or your TMJ is a closing issue: - Locked open joint, which can be manipulated open - Occlusion problem, where you will be further referred to your Dentist ## What will TMJ Treatment involve? After your initial TMJ Physiotherapy or Chiropractic assessment your Physio or Chiro will inform you of the appropriate recommended action plan and commence corrective treatment. In conclusion if its believed you require further testing, we can refer you to the most relevant health professional. Our TMJ specialised physiotherapist and Chiropractors are experts in TMJ complaints. Furthermore, we do work closely with local dentists who are experts within the field of TMJ closing concerns. ## TMJ Physiotherapy and Chiropractic exercises and treatment: - Relaxation techniques and exercises - Posture improvement and neck treatment - Neck Muscle lengthening - Massage - TMJ stabilisation exercises. - Joint mobilisation - TMJ movement pattern and timing correction - Active exercises One of our specialised therapists will prescribe exercises once you have been fully assessed and treated for TMJ ### ### TMJ Dysfunction – What to Avoid prior to treatment? Until you have been in to a Physiotherapist at The Physio Movement Townsville, we recommend you should avoid the following: - Yawning and any other activities which involved mouth widening - Chewing hard foods such as raw vegetables - Nail biting - Leaning on your Jaw - High stress levels - Smoking Every TMJ condition is different so please[ book an appointment](http://www.thephysiomovement.com.au/book-now/) with our specialised [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Chiropractor ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/)today to begin limiting your pain and getting you back to a life of wellness. **Categories:** Sports Medicine & Nutrition, Uncategorized --- ### [Happy 3rd Birthday TPM](https://www.thephysiomovement.com.au/happy-3rd-birthday/) **Published:** June 13, 2018 **Author:** adminva **Content:** From very humble beginnings 3 years ago as The Physio Movement, where Physiotherapist Shane Brown was a one-man Physio clinic, into exponential growth of a dedicated team of experts all under one roof at TPM today. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/06/0-300x240.png "– Tpm") ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/06/0-1-300x240.png "– Tpm") ![](http://thrivehealthco.com.au/wp-content/uploads/2018/05/From-this-01-2-300x241.png "– Tpm") Having had 11 years of hands on treating experience from around the world, Shane new it was evident that there was a need for a quality multitude of health practitioners to support his services as a Physiotherapist. For both Shane and his wife Belinda, It made sense to have a centre of excellence for the care and prevention of all Musculoskeletal related issues. This meant having an expert team of health professionals that provided a range of services to provide our clients with every opportunity possible to have a positive experience and achieve optimum health. **Happy 3rd Birthday to us!** Striving for Innovation within a regional town, we are excited to deliver only the highest quality healthcare within the one location: [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Podiatry](http://www.thephysiomovement.com.au/services/podiatry/) and [Womens Health](http://www.thephysiomovement.com.au/services/womens-health/), [Bike Fitting](http://www.thephysiomovement.com.au/services/bike-fit-townsville/), [Run Coaching](http://www.thephysiomovement.com.au/services/tpmrunning/) and Pilates. **All of TPM health providers work together and communicate with each other to make sure you are our number one priority!** We are passionate about getting you fast results and educating you along the way to empower you to look after your body for years to come – living a longer life, pain free! We are so appreciative to everyone (including our amazing team and unbelievable patients) that have allowed us to grow at such a rapid rate and to have had such an impact on this amazing community! **Categories:** Uncategorized --- ### [What is Sports Physiotherapy?](https://www.thephysiomovement.com.au/what-is-sports-physiotherapy/) **Published:** July 14, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/sports-injury-townsville-300x200.jpeg "– Tpm") **What is [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) at The Physio Movement?** **Sports** **Physiotherapy** is the specialised branch of Physiotherapy which deals with injuries and issues related to sports people or athletes. Sports injuries differ to the everyday injuries which we see as Physiotherapists. Athletes require high level performance and demand placed upon their body, which places a high level of stress on their muscles, joints and bones. Sports Physiotherapists assist athletes in recovering from Sporting injuries, and provide education and resources to prevent further injuries or problems. Within the field of [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), a Sports Physiotherapist will have sport-specific knowledge which addresses acute, chronic and overuse injuries. Their services are available to athletes of all ages engaged in sports at any level of competition. Members of **Sports Physiotherapy Australia (SPA)** have experience and knowledge of the latest evidence-based practice, skilled assessment and diagnosis of sports injuries, and use effective ‘hands-on’ management techniques and exercise protocols to assist recovery and prevent injury. SPA members have access to the most recent advances in Sports Physiotherapy. All of our Physiotherapists at The Physio Movement have a special interest in Sports Physiotherapy, with senior Physiotherapist Shane Brown having worked for several Olympic teams throughout his Physiotherapy career. Additionally, our massage therapists also have a specialised interest in Sports Massage, having worked for NBL teams, NRL teams, Tennis Australia and QRL. **Acute Sports Injury Clinic** [The Physio Movement](http://www.thephysiomovement.com.au/) has established a FREE injury assessment Clinic which runs every Monday evening from 6-8PM. This allows athletes to get an early assessment and management of acute sports injuries at no out of pocket expenses. For more information please call 1300 876 348 **Categories:** Sports Medicine & Nutrition --- ### [Top 3 tips to see if your body is ready to run](https://www.thephysiomovement.com.au/top-3-tips-to-see-if-your-body-is-ready-to-run/) **Published:** December 25, 2017 **Author:** The Physio Movement **Content:** Top 3 tips to see if your body is ready to run ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Townsville-Running-300x300.jpeg "Tpm Running Townsville – Tpm") Running is a fantastic sport, one which requires nothing more than adequate footwear and somewhere to go; whether that be outside in natural scenery or on the treadmill in a gym setting. But unfortunately for all of us as runners, there is one downside – injury. As a runner myself, I know firsthand the feeling of being in a good groove prior to a race and then a niggle appears – there is nothing worse than having an injury that stops us dead in our tracks. A common question I hear a lot from TPM Fitness clients and one I ask myself is, how do I know if I am suffering an early sign of an injury or just a niggle or tweak that I can run through? At [TPM](http://www.thephysiomovement.com.au/), Runners are our passion and speciality of ours and fortunately as an Exercise Physiologist I do see runners before they are injured through either gait training or strengthening, but often they come to us because they have an issue that is either causing them pain or has stopped their running. So here are my 3 tips to see if you should run or not run. This checklist will not cover everything but at TPM Fitness we find it useful in giving our clients direction. - 24 hr pain pattern - Increase on pain - Hop test **24hr pain pattern** – If the pain is lingering around for longer than 24 hours and it is significant (4/10), this would warrant an appointment with a [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Chiropractor.](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) **Increases in pain** – sounds obvious but if running is making it worse, stop running. A common pattern of pain with running injuries begins with a little pain at the beginning, leading to pain during the run, pain after a run, to pain all the time. So, try and keep an eye on the pain, is it sticking around for longer? or does it take longer for it to fade? **Hop test** – if you can’t get through 9 hops both left or right without getting your pain, running is most likely going to aggravate this issue as the hop test is a quick way to mimic the load forces during a run Where to now? So you have tested positive to a hop test and the pain is lingering or getting worse, what now? If you are doing these test on the day of your run, the answer is don’t run and rest your body. Rest may be all the body needs to reduce the pain, the timeframe of how much rest is better estimated by seeing a health professional. At TPM while we do our best to keep our patients pain free we also understand the importance of running to many individuals, so while yes the answer may be no more running, we will do the best we can to work around your injury and your desire to run. *We are Townsville’s running professionals and are here to[ get you back](http://www.thephysiomovement.com.au/book-now/) to what you love most – Running.* **Categories:** Sports Medicine & Nutrition --- ### [Lower back pain from a Chiropractic perspective](https://www.thephysiomovement.com.au/lower-back-pain-from-the-chiropractic-perspective/) **Published:** May 21, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Lower-back-pain-300x150.jpg "– Tpm") *Approximately 70- 90% of the Australian population will suffer with lower [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) at least once during their lifetime.* **So where does lower back pain come from?** **Herniated discs** – when the disc becomes week and rips or tears open, material can leak out. If this material puts pressure on a nerve or the spinal cord itself, then you can experience a lot of pain. Sometimes it affects the sciatic nerve and runs down the back of the leg causing pain. **Strains** – Pulling a muscle due to overuse or strenuous activity . **Degenerative discs** – the disc narrows between the vertebrae. There are numerous causes of lower back pain. Some are more serious than others and this is why visiting our in house [Chiropractor Dr Shae,](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) so she can find out the exact source. **A little bit of Anatomy** The spine is made up of 24 freely movable vertebrae (also known as bones) with discs in between each bone, except in the upper neck (cervical) region. Discs are soft cartilage which act as spacers between the bones in our spine. Most people refer to the discs as shock absorbers, but this is not entirely true. The actual curve acts more like the shock absorber. When the curve is increased and or decreased, the discs get too much stress/pressure upon them and they start to wear (degenerate) and may even bulge or herniate. **What can I do as a lower back sufferer?** Whenever you have lower back concerns, its best to book in with Chiropractor Dr Shae as soon as the pain arises. It is best to be proactive with your health care, as it is actually cheaper in the long run to stay healthy than it is to ‘get’ healthy once sickness strikes. When a patient visits our clinic for a Chiropractic examination, Chiropractor Dr Shae will figure out where the actual source of your pain is coming from and develop an individualised and specific plan to get you back to peak wellness. We don’t like to see people in pain, please call our friendly clinic today on 1300 876 348 to book your chiropractic appointment. Book online with Chiropractor Dr. Shae anytime. [Click here.](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [Toe Walking: Why does my child Toe walk? TPM Podiatry](https://www.thephysiomovement.com.au/normal-children-walk-toes/) **Published:** October 11, 2017 **Author:** The Physio Movement **Content:** ![Toe Walking Podiatrist Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/pexels-photo-300x200.jpg "– Tpm") **TPM Podiatry** **Is it normal for children to walk on their toes?** Children who toe walk or walk on their toes are commonly seen by a[ Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) and Toe walking can be seen from toddlers beginning to walk through to adolescents. While it is normal for children to begin walking on their toes, this would usually disappear after 6 months or so of walking. Toe walking is described as walking from the toes or ball of the foot (forefoot) from one foot to the other with the distinguishing feature of not making any heel contact on the ground on either foot. Sometimes toe walking occurs all of the time and other times it may be inconsistently occurring. Toe walking can be a symptom of underlying neurological and psychological conditions such as cerebral palsy and autism. It can also commonly present as an isolated symptom. Some important considerations include the presence of any other developmental delays such as speech and hand-eye coordination. If walking on the toes is occurring on one foot only, there may be other factors to consider including pain (such as heel pain which causes the child to protect the heel and walk on the toes on that foot) or structural foot abnormalities that are restricting the movement of the ankle on the effected side. **Treatment options for Children who Toe Walk** There are many treatment options available for toe walking in children, however the cause of toe walking needs to be thoroughly investigated prior to devising a treatment plan. Treatment can include working closely with [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) treatment to assist with lengthening and strengthening the muscles in the lower leg, casting and bracing of the foot and leg, foot orthotics or gait retraining. In some cases it may be necessary to use muscle relaxants or surgical intervention. So while there are many things to consider for children who walk on their toes, the most important thing is to have it checked by a health professional. Children who persist with walking on their toes for more than 6 months after first learning to walk, should be seen by a[ Podiatrist](http://www.thephysiomovement.com.au/services/podiatry/) who are experts in foot and lower leg health. If you would like to make an appointment with [TPM](http://www.thephysiomovement.com.au/) Podiatry, [Book Online](http://www.thephysiomovement.com.au/book-now/) anytime or call 1300 876 348 **Categories:** Sports Medicine & Nutrition --- ### [How taping can assist Plantar Fasciitis and foot pain](https://www.thephysiomovement.com.au/how-taping-can-assist-plantar-fasciitis-and-foot-pain/) **Published:** July 31, 2017 **Author:** The Physio Movement **Content:** **How taping can help with Plantar Fasciitis/Fasciopathy and foot pain** As a [Physiotherapist ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)with a background in sports and running in Townsville, I like this style of taping. In fact, I think this is the most satisfying tape job to do on a patient, because if done correctly I can have someone who was heavily limping into my consult room, back to walking much, much happier. Although it is not the best looking example of low dye taping, below is an acceptable example. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/tapin-300x166.png "– Tpm") Low dye taping can be used to relieve acute plantar fasciitis/fasciopathy (depending on what you want to call it) and foot arch related pains. In general, most runners who come in to the clinic with heel or foot pain will have either [plantar fasciopathy](http://www.thephysiomovement.com.au/foot-heel-pain-plantar-fascitiis/), foot arch aches, tendinopathies or over overuse injuries (bone stress etc.). However, you don’t need to be a runner to develop plantar fasciopathy. The term plantar, refers to the bottom of the foot. The two main structures in humans that support the plantar surface of the foot and our medial longitudinal arch is our plantar fascia and our spring ligaments. These fibrous structures are what allow us to bounce, walk and run by providing that ‘spring in our step’. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/taping1-300x231.png "– Tpm") Major causative factors of plantar fasciopathy include pes planus (flat feet), excessive foot pronation (feet and ankles falling inwards), running technique/ weight bearing activities such as prolonged standing, improper shoe fit and elevated BMI. This has a lot to do with biomechanics in regard to the foot and ankle function. If someone is particularly early or acute in their presentation of heel pain, low dye taping can be extremely effective by ‘reversing’ or limiting the poor biomechanics causing their pain. Rigid tape (brown tape) absorbs forces very well and does not stretch, thus by taping to support the plantar fascia and medial arch, we can correct your foot posture and significantly reduce the forces going through your painful plantar fascia and spring ligament. Often, this tape can be left on for a few days to up to a week and can be repeated. This tape may just be the part of the treatment that reduces the pain enough that normal function can be achieved. However, I cannot stress enough that this treatment technique is not enough on its own and there must be a strengthening component to fully rehabilitate the problem, just as there is with all other tendinopathies. ###### Zachary Park, Physiotherapist If you suffer from foot related pain, [book an appointment](http://www.thephysiomovement.com.au/book-now/) with a Physiotherapist to seek a professional opinion Today. **Categories:** Sports Medicine & Nutrition --- ### [Have you ever woken with Stiff or Sore neck?](https://www.thephysiomovement.com.au/have-you-ever-woken-with-stiff-and-sore-neck/) **Published:** August 1, 2017 **Author:** The Physio Movement **Content:** #### **Waking up with a Stiff and Sore Neck is often the onset of Wry Neck** One of the most common neck complaints in [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and our [Multidisciplinary health Clinic](http://www.thephysiomovement.com.au/about/our-clinic/), is what we call an acute wry neck. Have you ever woken up with a stiff and sore neck, which limits your necks ability to rotate to one direction, or most movements hurt like looking up or down? I’m sure you have, I know I have, it can be very concerning and sometimes disabling as the sufferer can experience constant severe pain with simple neck movements. However, have no fear as luckily wry neck treatment is normally very successful in a short-period of time! ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/neck-300x200.png "– Tpm") The most common cause of acute wry neck is a locked facet joint. It presents as neck pain and stiffness which is often accompanied by spasm of the surrounding neck muscles. This causes the reduction in range of motion to the effected side. Facet joints are located at the back of your spinal column. These joints allow, guide and limit the movements of your neck. They are particularly important in rotation and extension based movements. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/neck2-300x273.png "– Tpm") Onset of wry neck is usually sudden, particularly when waking with it. The cause may have included a restless night sleep, uncomfortable or poor pillow, poor sleeping posture, waking suddenly in the night (eg a noise) or simply unknown. In order for it to be classified as wry neck, you need to have the following symptoms: [**Neck Pain** ](http://www.thephysiomovement.com.au/conditions/neck-pain/)– generally located in the middle or side of the neck that is affected. The onset of pain is sudden and the pain experienced does not extend beyond the shoulder joint. **Loss of movement** – your neck may be generally fixed in an abnormal posture as you try to protect the effected area or due to pain – most commonly flexed forward and rotated away from the side of pain. In general all movements will aggravate the pain. **Neck Muscle spasm** – this is a tightening of the associated neck muscles that further limit movement. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/neck3-300x108.png "– Tpm") #### **How is wry Neck Treated?** After your [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) has assessed your neck and confirms which joints are locked and has ruled out other pathologies, they will utilise a range of low risk joint treatment techniques and soft tissue massage to normalise your facet joint function. Cervical manipulation or cracking of the joints is not recommended for this condition and can aggravate your condition further. The [thoracic spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/) (region below neck) can also be treated which can give a great amount of relief and movement. Generally, an acute wry neck may take 1 week to recover fully, however, depending on the severity and other factors may take longer then this If you do wake with a stiff and sore neck make sure you seek assistance from a Physiotherapist that day and tell them that you have these symptoms so we can fast track your appointment if possible, because the sooner you can be treated the faster you will return to your full function. Some things you can use when waiting to see a Physio include a hot shower and heat packs which can provide some relief with muscle spasm but this will not effect your facet joints. [Book Now](http://www.thephysiomovement.com.au/book-now/) ###### Written by Physiotherapist Zachary Park **Categories:** Sports Medicine & Nutrition --- ### [Top Tips for Weightloss through the use of Exercise](https://www.thephysiomovement.com.au/top-tips-weightloss-exercise/) **Published:** September 28, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/scales-300x200.jpeg "– Tpm") Recent studies have indicated that weightloss via exercise can be more beneficial than through diet. [Exercise Physiologist ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)Callum explains to you his thoughts on this study. I could bet quite confidently that “weightloss” is the most googled term for health related topic. In Townsville alone the googled term weightloss per month is around 3000 searches. With unfortunately, exercise not trending very high within this topic. So I will admit that of course what you eat has a significant impact on both your health and weight loss, with the common saying that 70% of weight loss is diet and 30% is from exercise. It seems that people assume that there best bang for buck for weight loss is to focus on their diet. Maybe people who are googling these queries have reasons why exercise might not be the best option, but I personally think it’s because people don’t understand the importance for HEALTH with exercise. It’s been clinical shown in studies that for all course morality (death), it is more “unhealthy” to be inactivity than obese. Ideally it should be neither but from a likelihood of you coming to a sooner than planned end, being active should come first, followed quite closely with a diet change. A recent study that furthered my passion on educating the importance of exercise for Weightloss and overall health and wellness is titled ‘exercise-induced weightloss is more effective than dieting for improving adipokine profile, insulin resistance and inflammation in obese men’ (2015). The breakdown of the study is Exercise induced weightloss is more health beneficial than dietary weightloss from - Insulin resistance is the underpinning factor to the cause of diabetes type 2, a very common progressive disease with many complications. By losing the weight *with* exercise this can improve your insulin sensitivity and help prolong the progression of the disease. - Adipokine profile just means the make-up/level of different proteins that are influenced to adipose tissue (fat), so improving this profile means more good and less bad, similar to when you talk about peoples cholesterol profile as there are good and bad cholesterols! - Inflammation is as it is, and linked with this adipokine profile as more adipose tissues there are on a body, more related inflammatory responses & inflammatory related by-products go on. It could also be said simply if you had to go and tell all your friends about what you just learned is that there are vital process’ on the body that are ONLY triggered through stimulating physical activity, including ones that keep us healthy and vital for life. This study was purely looking at weight loss via exercise compared to diet for similar caloric deficit. This is by no means a diet bashing article, its more about giving exercise the attention it deserves and its fair share of the spotlight when it comes to weight loss. If you are needing guidance on where to begin with exercise or how to lose weight through exercise, [Book Now](http://www.thephysiomovement.com.au/book-now/) to see Exercise Physiologist Callum within our newly opened private gym setting. **Categories:** Sports Medicine & Nutrition --- ### [The Secret Tip to avoid a Training Plateau | TPM Fitness |](https://www.thephysiomovement.com.au/secret-tip-avoid-training-plateau-tpm-fitness/) **Published:** November 6, 2017 **Author:** The Physio Movement **Content:** ## TPMs Secret Tip to avoid Fitness Plateau with [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Callum ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/11/weights-300x199.jpeg "– Tpm") Let me tell you about a fitness journey that may seem familiar to some. Joe has just started going to the gym 3 times a week, previously before this, while Joe is an active man he had never stepped inside a gym. Joe breaks up his training and fitness days to hit specific muscle groups i.e day 1. Back, day 2. Chest, day 3. Legs. Joe does this for around 4-6 weeks and he feels great, his strength is improving, the weights are going up, and he is able to keep pushing himself with this routine and see fantastic results. After a while Joe notices this starts to stop, the weights have stopped increasing like they did before but it’s not like he isn’t pushing himself, Joe has a goal of benching his bodyweight and it looks like it’s never going to happen! ## So what is this simple tip from [TPM Fitness](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)? ### It’s increasing your *Intensity/load….* Our bodies get really good at becoming efficient at a set load/intensity, which is a *GOOD* thing, a little annoying for those who want to lose weight but it’s fantastic for sporting performance. If our body didn’t adapt to current load no matter how much you trained, a 30min 5km would always be hard and you wouldn’t get much faster, but it also means that if you want to keep improving your times the intensity/load of your training will need to increase also. It is important to understand this concept because if you are aware of this, you can retrospectively look at your training and increase the load/intensity. Using joe as an example, while he does go to the gym 3 times a week and is increasing his weight to what he feels like he can do, if his goal is to maximise his bench press, at the end of the day he is only working this muscle group once a week. Initially this worked for Joe as his body hadn’t done much of anything, but Joe’s body is adapting and over time it will need more than once a week to improve. So, if Joe was to do chest x2 a week he should get another little peak in improvement and so forth. Also, the more Joe becomes trained in a specific activity the less returns he will get per session, example of this is Olympian sprinters work all year around to try and get an improvement in their 100m times. So, while the concept is simple, it can become complicated in its application and how to approach ways to increase load/intensity so Joe doesn’t end up doing chest 9 x a week, this becomes incredibly time inefficient. Generally, I like to keep it simple, to stay with the example of Joe and his bench press goal. Work bench/chest 2-3 x a week and record your weights, if its feeling 5/10 easy, increase the weight to a 8/10 difficulty and keep going until it becomes a 5/10 again. This isn’t to say this is all you need, if this was true there would be no such thing as strength and conditioning coaches, but for the general population in the gym I do believe this is enough, especially for a goal of benching your bodyweight. Remember keep it simple, keep it consistent. [Book Now with an Exercise Physiologist – TPM Fitness](http://www.thephysiomovement.com.au/book-now/) **Categories:** Sports Medicine & Nutrition --- ### [How to Improve your Running Technique](https://www.thephysiomovement.com.au/improve-running-technique/) **Published:** August 10, 2017 **Author:** The Physio Movement **Content:** #### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/08/Running-Townsville-300x200.jpeg "– Tpm") #### Top tips to Improve your Running Technique for Beginners. Townsville Running is one the most easily accessible sports, needing only a pair of shoes and some room to run and Townsville has access to some very great areas to run such as Castle hill, Pallarenda/strand and the river to name a few, only issue at times can be the humidity. So it’s no surprise that at [The Physio Movement](http://www.thephysiomovement.com.au/) we come into contact with many runners, but unfortunately this means they are not 100% **How do I begin Running?** As an [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), I get this question a lot- How do I begin running and improve my fitness? While running is very low equipment reliant and an inexpensive sport, unfortunately the incidence of Sport Injury is quite high, with numbers ranging up to 80% in a calendar year. Recent studies suggest that the majority of these Sport Injuries are due to incorrect training and training load. I would suggest getting an initial [running assessment](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) to assess your running technique and prevent injuries – This should be conducted from an experienced Exercise Physiologist who is educated within running assessments! A simplified example of this is a steady periodised plan such as ‘couch to 5km’. **What about my Shoes?** Another frequent question I hear is what type of shoes should I be wearing? Without making this section too long-winded there are a couple of key pointers that are what I like to call best bang for your buck. - Make sure the shoe is comfortable – this point might seem like a no-brainer but if the shoe isn’t comfortable when you’re running, your metabolic cost of your running can increase and your running gait may be affected, so always make sure the shoe is comfortable for YOU, not the most comfortable current trend shoe. - Pick a shoe that is similar to one that has worked before – If you have been running around in an Nike shoe that has plenty of stability and cushioning and you’ve been quite happy and low injury prone, don’t completely change your shoe while keeping your normal running load. - If you have a serious condition or injury history go see a professional – Simple – if it’s complicated, seek professional advice from someone who is professionally educated. At The Physio Movement we are a multidiscipline clinic and feel our Podiatrist Chris would be the perfect fit for your foot health. **Running Gait, get it reviewed!** Running gait can be simplified as someones Running Technique, which is actually not quite simple at all. During my role as an Exercise Physiologist in Townsville, I have been specialising in Running Gait & Gait Re-training, ranging from elite athletes to beginners learning to run. A person’s running style is a learned skill, like juggling, and like juggling practice makes perfect. The best way to correct someone’s Running Gait is via cues. Be it verbal, visual or textile. A Running Gait doesn’t change overnight especially if we are talking of a consistent running for years, but it can be one of the easiest ways to de-load structures and improve running performance and economy if done correctly. **Correct running periodisation – Rest days are *very* important.** Running is one of the simplest forms of exercise which we can do, bringing many health benefits. However, it is repetitive, and the same movement is repeated every step which means that if there are inefficiencies in your technique, they are multiplied significantly -potentially causing repetitive strain injury, early-onset fatigue, and simply slowing you down. My number one issue as an Exercise Physiologist and fellow Townsville runner I find with running periodisation is this all or nothing mentality that can be seen with peoples running programs. Running, unlike boot-camps is an activity where the same muscle groups are used over and over normally for long periods of time, the question I ask people who first get into running and try going hard at every run is how many boot-camp or gym sessions would people attend a week if all they did were push-ups or push-up variations? The obvious answer isn’t five times a week because there is no way a recreational athlete could recover from that work load. The same applies to running, it’s a fine balancing act of hard sessions, rest days and steady progression to keep a person continuing to get faster or stronger without them getting too fatigued or injured. So hopefully these **top tips for runners** can be of assistance to help one begin or staying running fit, and if you have any other questions please don’t hesitate to contact Callum us at [The Physio Movement.](http://www.thephysiomovement.com.au/contact-us/) **Categories:** Sports Medicine & Nutrition --- ### [Exercise Physiologist NDIS Health and Wellbeing programs](https://www.thephysiomovement.com.au/exercise-physiologist-ndis-health-and-wellbeing-programs/) **Published:** January 16, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/Exercise-Physiology-Page-2-300x200.jpg "– Tpm") At [The Physio Movement](http://www.thephysiomovement.com.au/) all of our **clinicians are registered providers within the National Disability Insurance Scheme ([NDIS](http://www.thephysiomovement.com.au/ndis-personal-training-and-fitness/)) in Townsville** and provide both hands on treatment and exercise prescribed rehabilitation to people with a permanent disability, where that disability impacts the management of daily wellness and activities. At TPM our aim is to enable NDIS patients to participate more in the community and to achieve their personal goals. **What are my requirements for [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) under the NDIS?** To be eligible for fully funded Exercise Programs under the NDIS at the Physio Movement you will need to be: - Local to Townsville or the surrounding areas - Under the age of 65 - Hold an Australian residency - Need support from a carer to do everyday things for yourself due to an impairment or condition that is likely to be permanent **Disabilities that can benefit from Exercise Physiology services include:** - Autism - Muscular dystrophy - Cerebral palsy - Brain injury - Amputation - Paraplegia - Stroke - Parkinson’s disease - Multiple sclerosis and other neurological conditions - Blindness - Deafness - Intellectual disability - Down syndrome **How can an Exercise Physiologist assist me?** - Increase Muscle Strength - Increase Mobility - Improve Functions - Improve Quality of life - Increase Flexibility - Manage Weight conditions - Improve Balance and coordination - Increase Cardiovascular fitness - Improve Postural control - Improve Mental health Our in house Exercise Physiologist has a very welcoming personality and works closely with NDIS patients from an array of conditions and age variances- including children. In addition to our modern clinic and private gym facilities, we also offer [Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) sessions at [Kokoda Pool](https://www.townsville.qld.gov.au/facilities-and-recreation/sport-and-leisure-facilities/townsville-pools/kokoda-memorial-pool) when required. To discuss your options call [1300 876 348]() or email for a **FREE** no obligation consultation to see if we can assist your health and wellness goals. **Categories:** NDIS, Sports Medicine & Nutrition --- ### [Effects of Humidity on running performance](https://www.thephysiomovement.com.au/effects-of-humidity-on-running-performance/) **Published:** April 28, 2017 **Author:** The Physio Movement **Content:** Personally I love [Townsville weather for running](http://www.thephysiomovement.com.au/services/tpmrunning/), it’s not too cold in the mornings and it rarely rains. Obviously a downside to this the humidity. The average annual humidity is 61% making for some pretty tough training conditions. Whilst this may come as no surprise but it is significantly more [difficult to run in the heat](http://www.thephysiomovement.com.au/training-in-the-summer-heat/) vs the cold. In fact the best running conditions are around to 5-10 degree mark, and for relatively humidity to be low. The basic physiological basis as to why is it so much harder comes from two main problems, Inability to cool-down and dehydration. During moderate activity in warm conditions classified as 20°C-30°C you can lose up at 2-3% water, which in itself is enough to significantly reduce exercise performance. Following is a simplified description of the demands on the body during hot/humid weather. During exercise in the heat the cardiovascular system becomes unable to supply enough blood for both the muscle and blood, you also start to sweat and this loss of water in turn increases the viscosity of the blood and reducing the stroke volume of the heart, leading to a drop in blood pressure. The body considers maintenance of blood pressure more important than muscle cooling so it increases the heart rate to compensate for the drop in cardiac output and the muscle and skin starts to receive less blood. This continues to push the core temperature higher and you start to get inefficiencies with increasing muscle temperature and lactic aid production. A very common cause for premature termination of exercise (before hitting vo2max or energy depilation) is core temperature of around >39 °C Some good news is that there may be something is “heat” training similar to people who altitude train, studies have seen training at a hotter environment will give you an advantage to those that train in cooler environments under the same working conditions, whilst the exact causes for this advantageous adaptation has yet to be shown conclusively in studies the main suggested improvements are reduced oxygen uptake & blood lactate at a given power output, plasma volume expansion and improved myocardial efficiency. So whilst doing outdoor training in Townsville’s oppressive heat and humidity is tough, there is benefit in training in the heat, and when cooler weather comes around again, you’ll notice the benefits. **Categories:** Sports Medicine & Nutrition --- ### [How can Exercise improve your Mental Health](https://www.thephysiomovement.com.au/how-can-exercise-improve-your-mental-health/) **Published:** April 26, 2019 **Author:** adminva **Content:** ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/04/Mental-Health-Townsville-300x213.jpg "– Tpm") When going through a stressful time in life, one of the first things people tend to reduce or stop altogether is exercise. Oftentimes exercise is stopped in these situations due to multiple reasons. Sometimes it is time commitments that cause stress and anxiety, so people tend to find it hard to reschedule their day to fit in an exercise session. Other times people lack energy and simply feel like exercise is going to further add to their stress. But is taking exercise out of the equation really the best option? Most certainly not! ### Can exercise improve my mental health? There is no arguing that improving our physical health can also have a positive impact on our mental health. Physiologically, exercise releases chemicals in the body such as serotonin and endorphins which have a positive effect on our mood. When you exercise you also pump blood to the brain, which helps you think more clearly. It increases the size of the hippocampus, the part of the brain responsible for memory, as well as increasing the connections between the nerve cells in the brain. This helps protect your brain against injury and disease. ### Benefits of regular exercise Regular exercise has many other benefits such as: 1. Helping to reduce stress and anxiety levels 2. Improve mood 3. Improve sleep patterns and 4. Socialisation with others Below are some simple suggestions to put in place if you find yourself experiencing stress or anxiety which may be keeping your exercise levels lower than desired! ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/04/Exercise-and-Mental-Health--200x300.jpg "– Tpm") ### Exercise and Mental Health planning **1. Schedule a Routine and Stick to It:** A great way to hold yourself accountable is by scheduling a daily routine which accounts for a work/life balance, including exercise, and sticking to it. Having this scheduled will help you to determine how much time you have in the day, and where you are able to fit in exercise. For example, if you finish work at 5:00pm and have planned a workout at 5:30pm, make sure you finish on time and get exercising! The work will still be there tomorrow, and the benefit is that you are going to be in an improved mood, which is likely to help with your productivity at work. **2. Try Something New:** Adding something new into your exercise routine can be a great way to reinvigorate and regain your enjoyment of exercise. It might be simple like going for a run along the beach, participating in a social sport that you may have played in the past but have stopped for a number of years, or just taking a group class at your local gym which can open up new social connections. If your normal exercise routine is quite stressful (eg. weightlifting, bootcamps, or triathlon training), then trying something different such as a yoga or pilates class can have a positive effect on the mind and mental health. **3. Find a Buddy to Keep you Accountable:** Having a friend to begin or resume an exercise routine with is another excellent strategy to stay motivated and not fall off the bandwagon. By scheduling mutual times to meet up for a walk, joining a social sporting team together, or booking into the same group class, knowing that your friend will be going as well makes it more likely that you won’t put it off and actually attend. **4. Seek Professional Advice from an Accredited [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/):** Accredited Exercise Physiologists [(AEP)](https://www.essa.org.au/) have experience and expertise in the assessment, design and delivery of exercise and behaviour change interventions. This includes working with those living with, or at risk of chronic conditions, including mental illness. A referral to an AEP results in the use of motivational interviewing techniques to support behaviour change. AEPs are able to assist patients in the areas of motivation, weight loss in the face of complex conditions, education on sleep behaviours and overall quality of life. This includes social and occupational functioning, allowing for the important component of social inclusion into a persons treatment program. Sean – Exercise Physiologist at [The Physio Movement ](http://www.thephysiomovement.com.au) **Categories:** Uncategorized --- ### [Controlled Articular Shoulder Rotations](https://www.thephysiomovement.com.au/controlled-articular-shoulder-rotations/) **Published:** April 17, 2018 **Author:** The Physio Movement **Content:** ## Controlled Articular Shoulder Rotation ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/04/IMG_0879-241x300.jpg "– Tpm") Controlled Articular Rotations (CARS) utilises active rotation movements at outer limits of motion of each individual joint in order to stimulate articular adaptations, indicate neurological control of the outer ranges for improved joint stability and kinaesthetic awareness. These movements help to identify current movement limitations and prepare the body for more complex neurological movements. These include movements such as those required for sports performance under increasing resistance or in competitive environments such as Olympic Lifting, Cross Fit, Power Lifting, Strong man, and Bodybuilding. Also Mixed Martial Arts and sports such Tennis, Golf, Soccer and Football to name a few. ## The Shoulder The joint capsule has a high number of mechano-receptors (receptors that detect movement) and they are the first type of tissue to perceive motion and provide valuable feedback to the brain on how that joint is moving. As practitioners, we look to determine whether these compensations are necessary to achieve the desired motion or are in fact contributing to or leading towards the path of injury. Example: the Glenohumeral (Shoulder) joint for athletes required to reach end range of overhead flexion in movements such as overhead press, a snatch, a handstand, rock-climbing or free-style swimming stroke. It is necessary to have good mobility; being in control through these ranges of motion, rather than flexibility; uncontrolled range of motion. By maximising the capsular activation, we aim to improve neural training and control of motion before moving on to add further load, functional to the sport or activity you wish to train. This is only a part of the Functional Range Conditioning (FRC) system, the next phase would be to move onto Progressive and Regressive Articular Isometric Loading protocols specific to your demands to increase ranges if necessary or stabilize and control these newly acquired ranges. Sports performance aside, Controlled Articular Rotations promote good joint health and longevity, which is something we should all be striving to achieve. Learn more about [TPM Chiropractic ](http://www.thephysiomovement.com.au/) **Categories:** Sports Medicine & Nutrition --- ### [How to treat an Ankle Sprain](https://www.thephysiomovement.com.au/how-to-treat-an-ankle-sprain/) **Published:** August 22, 2018 **Author:** adminva **Content:** ## **![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/08/Ankle-sprain-townsville.jpeg "– Tpm")** Ankle sprains are a common musculoskeletal injury, and are commonly sustained in individuals who participate in sport. These injuries more often present on the outside of the foot from force through an excessively inverted or externally rotated foot. In other words, landing on a bent or twisted foot. These injuries are graded according to the extend of damage in the lateral ligaments as 1, 2 or 3 ankle sprain; ## Grade 1 sprain Grade 1 is a mild ankle sprain, involving an overstretch of lateral ligaments, but no tearing. Symptoms include mild pain and swelling, mild joint stiffness and instability, and discomfort running or jumping. ## Grade 2 sprain Grade 2 is classed as a moderate sprain or microligament lesion, where there is a partial tear of the ligament. Symptoms include moderate to high levels of swelling and bruising, moderate pain, loss of ankle movement and difficulty walking. ## Grade 3 sprain Grade 3 is the most severe type of ankle sprain, involving a full tear of lateral ligaments. Symptoms are described as severe swelling and pain, instability of the joint, extreme loss of ankle movement, and significant pain on walking. Sprains usually heal on their own, with pain decreasing rapidly in the first two weeks after injury. However, if not rested or treated appropriately, symptoms can be prolonged or never returned to a pre-injury state. Symptoms include chronic ankle instability or giving way, persistent pain, swelling, recurrent injury, impingement and joint degeneration. ## How to treat an ankle sprain The longstanding recommendations for an acute ankle sprain is the ‘RICER’ protocol, standing for Rest, Ice, Compression, Elevation and Rehabilitation. Recently this protocol has been investigated and studied in order to find the most efficient and effective management of acute ankle sprains. From the literature, the following recommendations can now be applied; - RICER alone is not effective; an appropriate and specific assessment and rehabilitation is required to gain 100% ankle function post injury. - Non steroidal anti-inflammatory drugs (anti-inflammatories) may suppress the natural healing process; reducing the inflammatory process needed for healing - Ice and cryotherapy in combination with exercise has a greater effect on reducing swelling compared with heat. The cold results in significant improvements in ankle function in short term, allowing increased loading during weight bearing and walking compared to functional treatment alone. - There is added value from a short period of immobilisation (maximum of 10days) in rigid support. Followed by functional support in a brace for 4-6weeks to decrease pain and oedema, and improve functional outcomes. - Loading and strengthening the ankle in a protected manner, by a supervised program. This can improve strength, proprioception (awareness), returning to work and sport. - There is added value of manual mobilisation with exercise, than just exercise alone. Manual mobilisation an be delivered by a therapist or by using various equipment to increase ankle joint range. - Functional treatment is still preferred over surgery, having similar outcomes in ankle function. However, when taking individual decisions into account, there is a quicker return to sport after surgical interventions. Also considered if exercise and conservative rehabilitation is ineffective. - Braces should be worm for recurrent incidents In terms of prevention, previously injured ankles should be taped for support when performing impactful activities, such as running, jumping or sport. Strength, stability and proprioceptive exercises should be ongoing to provide the continual support needed to the surrounding ankle structures. These exercises are specific to the injury sustained, and provided by a health professional. Needing your ankle assessed by a [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) professional, [Begin Here](http://www.thephysiomovement.com.au/book-now/) **Categories:** Uncategorized --- ### [Top 6 signs of Athlete Fatigue | The Physio Movement](https://www.thephysiomovement.com.au/athlete_fatigue/) **Published:** February 1, 2021 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2021/02/Fatigue_in_athletes-1024x683.jpeg "– Tpm") ## **How to spot fatigue In young athletes** As a coach and practitioner I often work with younger athletes (and their parents) in achieving their sporting potential and the goals they set out for themselves. A common and notorious issue that I see in practice is athlete fatigue also known as athlete burnout. This can be defined as an overall decrease in performance for athletes despite the upkeep and maintenance of a basic training regime. We often regard athlete fatigue as a ‘wall’ but in this instance it is not that simple. **Athlete burnout** is observed as a decrease in momentum over time. The gradual decline in performance is usually what gives this condition its camouflage to go unnoticed for so long. Sometimes even deterring some young athletes to continue their chosen sport. As parents, coaches and teachers; we should be on the look out for the following signs to ensure our kids are getting the best out of the time and effort they put in. ### Signs to look for in Athlete Fatigue: #### **Decreased performance** Although obvious, a decrease in performance can be seen in many ways – some that aren’t tangible. A decrease in performance output, motivation, attentiveness and initiative can all be physiological and physiological factors in athlete burnout. #### **Sleep pattern alteration** Athletes experiencing fatigue are more likely to experience irregular sleeping behaviours. This can be seen as excessive sleep, difficulty falling asleep, broken sleep and even insomnia. It’s important to acknowledge that teenage athletes are expected to have different sleep patters to adults during puberty. However, any rapid changes, or sleep cycles less than 6 hours or greater than 12 hours could be a sign there is an issue. #### **Long-standing muscle pain** Repetitive movements in training, improper warm up/ cool down and overtraining can all come into play with ongoing muscle soreness. Muscle pain is a multi factorial symptom but Is regularly seen in athletes that are possibly overtraining or not training properly. #### **Mood and behaviour changes** A fatigued athlete will present as irritable, angry and disinterested. Although this can be dismissed as normal teenage behaviour any noticeable regression in behaviour should be noted. #### **Increased injuries** There is an observed increase in the frequency of injuries including ‘niggles’ with athletes that are fatigued, this could be possibly due to lack of concentration of the athlete due to tiredness; or the bodies inability to recover due to overtraining. Either way, injuries = loss of training/ competition. Ultimately having a negative impact for the competitor. #### **Unexpected decline in health** A fatigued athlete will present with a decreased resilience to coughs and colds. Sometimes exhibiting systemic issues such as an increased resting heart rate, constipation and in female athletes infrequent menstrual cycles. Kids are generally more robust than adults, systemic health concerns should therefore be taken more seriously. Fatigue in young athletes is brought on by various circumstances and conditions. It can present in many different ways and as previously stated it can easily go unnoticed. If you have any concerns or further questions feel free to get in touch or book in with one of our TPM practitioners today. Dr Jack ~ TPM Chiropractor ## **[Book Now ](http://www.thephysiomovement.com.au/book-now/)** **Categories:** Uncategorized --- ### [Can Physiotherapy help with Sport and Work Load?](https://www.thephysiomovement.com.au/can-physiotherapy-help-with-sport-and-work-load/) **Published:** August 4, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/08/How-Physio-can-help-in-Sport-and-Work-226x300.jpg "– Tpm") ## Being prepared For Sport or Work; How can Physio’s help me? Over the last few years we have been developing our understanding around the relationship between training load, life load and injury. We understand that your current ability to tolerate physical load is very important and this is commonly reflected by your overall strength and strength endurance tests. ‘Load’ (Training, Life and Injury) can encompass sport and non-sport burden (physiological, psychological or mechanical stressors) as a stimulus that is applied to the human system. When it comes to load there are many factors that influence your ability to tolerate it. We know biomechanical factors along with emotion and lifestyle stressors will impact your current loading tolerance. We also know that sleep has a large influence on your ability to tolerate load and stay injury free. It has been shown that athletes who sleep fewer than 8 hours have **1.7 times greater risk** of an injury than those who sleep 8 hours or greater. #### Increased Training load and Increased Stress loads For example, youth athletes may need to be rather aware of issues especially around times of increased training along with life stress. This is common and an example is that of higher school work, exams coming up and therefore pressure to get it all done which results in youth athletes getting less sleep to get that study in. This common type of situation can lead to about a 2 fold increase in injury risk. The training, [performance](http://www.thephysiomovement.com.au/services/tpm-performance/) and injury relationship is complex and multifactorial. However, if you can be prepared physically you are one step ahead and are managing one key component to staying injury free. We know the best way to get better is to keep training and injuries affect training. This is where physio’s can help! #### How can Physiotherapy help? Utilising a strong strength and conditioning focus which is what our Physiotherapists here at [TPM](http://www.thephysiomovement.com.au/) do so well the goal is to improve your loading ability, also known as strength. In general, higher training loads can be linked with better performance while at the same time inappropriate training loads may increase risk or pain. [Physiotherapists](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) can help you find this fine line. We understand that from a biomechanical perspective there are some strength KPIs and this is where [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can help assist and make sure you are at that required level for your sport or occupation. We need your muscles, tendon and ligaments to be able to tolerate training and playing. They also importantly need to be resilient to that load over long periods, such as weeks or months. One way we know we can improve your risk, is through strength training. With strength training you can improve your tissues ability to be resilient and cope with load, reducing your injury risk. Hamstrings, calf and groins are some common areas where we need to have a good underlying strength ability. Almost all sports require you to run. One area of the body we see issues is the calf and the Achilles tendon. Issues develop here in simple terms due to one training at a level higher than what they can tolerate. ##### The calf raise test is commonly used to examine your basic strength ability. If we look at the average amount of single leg calf raises (using a hand for balance, at 1 per second on a slight decline) Where do you fit in? Remember this is the average, so if you are a runner or someone who jumps you would like your numbers to be considerably above the average seen in general population. In summary we need to manage all loads, physically and mentally. From a physical standpoint the greater our strength tolerance, our ability to tolerate load, the lower our risk of injury. You can not go wrong getting strong. If you’d like to see **how Physiotherapy can assist,** Touch base with TPM. Physiotherapist ~ Stent Card 1. ###### Gabbett TJ Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. *British Journal of Sports Medicine* 2020;54:58-66. 2. ###### Hébert-Losier, K., Wessman, C., Alricsson, M., & Svantesson, U. (2017). Updated reliability and normative values for the standing heel-rise test in healthy adults. *Physiotherapy*, *103*(4), 446-452. 3. ###### Soligard T, Schwellnus M, Alonso J*, et al* How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury *British Journal of Sports Medicine* 2016;50:1030-1041. ###### **Categories:** Uncategorized --- ### [Strength Training for Kids - Townsville Physio](https://www.thephysiomovement.com.au/strength-training-for-kids-townsville-physio/) **Published:** January 10, 2021 **Author:** adminva **Content:** ![Kids Training Classes](http://www.thephysiomovement.com.au/wp-content/uploads/kids-training-classes.jpeg "Kids Training Classes – Tpm") ## **When should kids start Strength Training?** Strength training is a fundamental aspect of training for virtually all athletes or individuals looking to boost their performance. Whether you’re a power-based athlete that needs to be really strong to perform at your best or you’re an endurance athlete looking to boost performance and reduce injury risk – strength training is the way to go. But what about strength training for kids and teens? ### Is Strength training for Kids Safe and are there Risks? A few common misconceptions regarding strength training for youths is that strength training for kids and teens can cause injury and stunt growth by places excessive stress on their growth plates during development, but is this actually correct? Research would suggest not. It is known that the forces involved with resistance training well controlled, progressed slowly and programmed for the specific needs to the individual – ensuring risk on injury is minimised and performance enhancement optimised. It is also known that the amount of force going through the body when kids undertake normal physical activity such as running, jumping bounding are up to 8 times more than body weight, while the forces of carefully progressed strength training are much lower than this. There is even evidence to suggest that strength training for kids can actually reduce injury risk and better prepare children for more physically demanding tasks such as running, rugby league and essentially any sport with high physical demands by increasing their strength and conditioning – and thus having a greater capacity to tolerate intense physical activity. ### Youth strength training for performance enhancement There have been several studies investigating the benefits of strength training for youths – with the vast majority demonstrating no adverse effects of strength training, as well as showing improvements in physical performance. In one study, researchers introduced children between the ages of 10 and 12 to gradually progressed Olympic-style lifting with weighted barbells and dumbells as well as basic plyometric (jumping based) exercises. The results showed a significant increase in multiple fitness tests such as countermovement jump, horizontal jump, balance and 20 metre sprint with no serious injuries reported. Another study the effect of a two times per week strength and conditioning program in addition to normal soccer practice. The strength program included weighted squats, squat jumps, weighted lunges and sprints. All kids within the study were tested before and after the eight week program with all individuals within the study showing significant improvement in terms of flexibility, vertical jumping height, muscle strength and power and also demonstrated improvements in endurance. **Takeaways message: Strength training is safe and effective for kids!** ### How old do kids need to be to start strength training? Children as young as ten years old can start light strength training with an emphasis of correct technique and slow progression of weight. It is important that correct technique, professional education and a fun environment, are your priorities when looking for a program for your child. At [TPM](http://www.thephysiomovement.com.au/) we run Youth Performance Programs during school terms for kids ages from 12 to 18 being eligible (Exceptions made for certain kids of younger ages). Each Block runs for 10 weeks during the school term with the first and last block of each week being reserved for initial and final performance testing. The sessions are run by trained [Physiotherapists,](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Performance Coaches, and [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) with a background in strength and conditioning to ensure the programming is safe and effective for each individual. For more information on [Strength training for Kids](http://www.thephysiomovement.com.au/services/tpm-performance/), Contact TPM via email at or call us on 1300876348 for more information. **Categories:** Uncategorized --- ### [What is Sciatica Pain and how can Chiropractic Care help?](https://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/) **Published:** November 27, 2017 **Author:** The Physio Movement **Content:** ![Sciatic Pain and Chiropractic Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/11/Sciatic-Pain-and-Chiropractic--300x144.jpeg "Sciatic Pain and Chiropractic – Tpm") ***Sciatica and Chiropractic, A* pain *in the Bum*** Chances are you know someone who has suffered from “sciatica” at some point in their lives, and it can be a complicated thing to treat, because there are several possible causes. Sciatica is an umbrella term for pain in the sciatic nerve- symptoms can include a sharp or stabbing pain down the back of the leg to the foot/toes. Tingling, numbness, and weakness can be included, and these symptoms can seriously decrease the sufferers quality of life and daily mobility. Sciatica is the result of an irritation to the sciatic nerve, which is a large nerve originating in the lower back (L4-S3 Nerve roots). It is the longest and widest nerve in the human body. Sciatica will effect 2.2% of the general population, and approximately 10% of Low back pain sufferers will have some variation of sciatic nerve pain \[1\]. According to a systematic literature review 60% of sciatica resolved after 3 months, but 30% of patients pain continued for more than 1 year \[1\]. Because the cause of Sciatica can be varied, it is important that the treatment that a patient is receiving is targeted at the cause. Chiropractic treatment for sciatica will generally involve a soft tissue therapy such as massage, instrument assisted, [Dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/) or an active release style treatment. The goal here is to reduce any overactive muscles that may be adding pressure or restricting movement. Chiropractic spinal adjustments are then used to restore normal range of motion to joints that are not moving properly, which can reduce inflammation and decrease the pain response. The treatment regimen is tailored to each patient and can be as gentle as is needed based on the individuals tolerances. [TPM Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) management doesn’t finish when you walk out the door. The Chiropractor may prescribe some rehabilitation exercises, specific stretches or home muscle release techniques with props like a massage ball or foam roller to assist in getting patients out of pain, and back to function. This may also extend to Ergonomic or postural advice, as the right advice can go a long way towards reducing re injury rates. Working closely with the [TPM Physio team](http://www.thephysiomovement.com.au/about/the-team/) to get the best results for our patients is a core value of TPM Chiro. Sometimes, The root cause of sciatica occurs outside a Chiropractors scope of practice. If we determine that you may require treatment from a specialist or surgeon you will be referred on appropriately, and where suitable we may continue to co manage your condition providing relief from sciatica symptoms while the other doctors address the root cause. [Book Now](http://www.thephysiomovement.com.au/book-now/) at TPM Chiropractic or [TPM Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) to assist your Sciatica today. ##### \[1\]Koes BW, van Tulder MW, Peul WC. Diagnosis and treatment of sciatica. *BMJ : British Medical Journal*. 2007;334(7607):1313-1317. doi:10.1136/bmj.39223.428495.BE. **Categories:** Sports Medicine & Nutrition --- ### [Poor Nutrition linked to Chronic Disease Townsville](https://www.thephysiomovement.com.au/poor-nutrition-and-chronic-disease/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** # ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Poor-Nutrition-and-Chronic-Disease-1.jpg "Poor-nutrition-and-chronic-disease-1 – Tpm")**Poor Nutrition and rising rate of Chronic Disease** ## Nutrition is a major reason for the rising rates of chronic disease in Townsville. These diseases can include diabetes, heart disease, osteoarthritis, obesity and depression. Our country is hugely overfeed with poor nutrition and classified in the top 4 fattest countries in the world. ## Being overweight is linked to high blood pressure, high cholesterol, poor glucose/insulin relationships and early plaque formation within our arteries resulting in many Chronic Diseases. Our [diet and Nutrition](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) is heavily reliant on easily accessible fast food, processed grains and high sugar food, which when not utilised is deposited as fat stores. Unhealthy diets (no healthy fats, processed foods, inadequate greens) can do the following: - Increase plaque formation linked to chronic heart disease - Cause chronic insulin spikes resulting a pancreatic fatigue and diabetes - Weaken immune response and hormonal levels leading to depression, stress and decreased sex drive - Alter leptin/ghrelin response ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Poor-Nutrition-and-Chronic-Disease-2.jpg "Poor-nutrition-and-chronic-disease-2 – Tpm")How Healthy eating improves your Cardiovascular System 1. Eating fruits and colourful vegetables from good sources helps the body gain antioxidants, which protects the heart and vessels from damage. 2. Green tea contains properties that help decrease blood pressure and help the circulatory system to run smoothly. 3. Nuts and almonds provide healthy sources of fats and vitamin E, which can reduce the harmful oxidisation of blood vessels, decreasing the risk of plaque formations. 4. Fish, krill, flaxseed all contain health omega 3 fats, which has strong anti-inflammatory properties to keep blood moving smoothly though the vessels. 5. Iron rich foods are great for the blood e.g. lean beef, beans and green vegetables which a low inflammatory foods. **Categories:** Sports Medicine & Nutrition --- ### [Chronic Low back pain and Core exercises](https://www.thephysiomovement.com.au/chronic-low-back-pain-and-core-exercises/) **Published:** April 21, 2017 **Author:** The Physio Movement **Content:** Chronic pain is defined as any pain that is over 3 – 6 months in duration. Currently in Australia, 20% of people have reported to suffer from chronic pain. A specific and common branch of this is chronic low back pain (CLBP) and many find no resolve after years of therapy. Common ideas about exercise and CLBP are that weak core/abdominal muscles lead to poor spine stability thus increase risk of low back pain and further injury. Transverse abdominis (TA) and multifidus are considered to be the major stabilisers of the trunk, therefore focus on isolating and strengthening these deep stabilisers will in turn reduce low [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/). Whilst there are strong forms of evidence in studies to support these ideas about exercise and the pathophysiology of chronic low back pain, the way to rehabilitate chronic back pain is evolving. Whilst the TA and multifidus are anatomically significant in their role of spinal stability, functionally they make up one of the many muscles that contribute to posture and spinal stability, and the roles they play in the dynamic movements in life vary. Our daily postures are the result of many muscles working in unison and thus would be impractical to focus on only two. Even in studies where it has been found that people with CLBP presented with weakness and/or atrophy in the deep core muscles, it has also been reflected in a whole body’s level of weakness and this is an important consideration when prescribing an rehabilitation program. There is no current high level evidence that proves isolated training of the deep abdominal muscles is more effective than incorporating other training methods into rehabilitation for CLBP. CLBP is a complex issue that, during the acute phase is usually of a patho-anatomical nature, as gradually after months and months most tissues related to the pain would have been healed. It can thus begin to be majorly influenced by factors of the person psycho-social factors, such as the fear of pain itself altering the motor pattern in the postural muscles. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/chronic-pain-1-300x225.png "– Tpm")What chronic pain can feel like Psycho-social factors include both psychological and social factors, such as environment, relationships, support structure, coping strategies, hyper vigilance and illness behaviour. Currently the best evidence supported method for CLBP is ‘pacing up’: slowly increasing the duration and amount of daily activities before the onset of pain. While improving movement and techniques, education on safely lifting and/or increasing the amount of exercise throughout the day such as walking. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/chronic-2-300x200.png "– Tpm") Changing the negative factors in the psycho-social model of the person with chronic pain, should be as important as the exercise rehabilitation and in some cases, if not more important. By replacing passive coping strategies with active ones, looking at diet and lifestyle habits, education about the complexity of pain and how it does not always equal more damage, will in turn can improve support structures, motor control and movement. Core exercises still have a role in rehabilitation but not as significantly as previously believed. As for some, particular core exercises act as a reliever for pain and confidence in movement, as well as restoring whole body strength. Chronic low back pain is a complex condition which requires multi-faceted approach to rehabilitation. With more understanding about the condition itself, both patient and clinician can work towards a healthier, happier you. If you want more information about CLBP or know someone who may be suffering from this condition please don’t hesitate in contacting one of our [chiros](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) at [The Physio Movement](http://www.thephysiomovement.com.au/) on 1300 TPM FIT or visit our website at [www.thephysiomovement.com.au](http://www.thephysiomovement.com.au) and make an online booking. **Categories:** Sports Medicine & Nutrition --- ### [Role of correct scapula setting with major exercises](https://www.thephysiomovement.com.au/role-of-correct-scapula-setting-with-major-exercises/) **Published:** April 22, 2017 **Author:** The Physio Movement **Content:** Correct scapula positioning in relation to arm movement is essential in force generation and transfer with minimal joint loading. An imbalance in this can lead to greater shoulder and elbow loading and lead to lowered rotator cuff strength through muscle inhibition. This in turn can lead to impingement issues, instability and labral injuries. Most scapula dysfunctions are commonly due to altered muscle activation, normal scapula movement patterns involves upper and lower trapezius, rhomboids and serratus anterior. The lower trapezius and serratus anterior are the most susceptible to inhibition through incorrect muscle patterns as these are the muscles that are inhibited the most through the common “winging” scapula position. Also tightness of the pec minor and short head of the biceps can affect scapula positioning as they both insert in the coracoid process, essentially causing a pulling motion. Whilst these aliments most commonly affect “overhead” athletes such as baseball players and tennis players, correct global muscle activation is essential for correct and efficient biomechanics. With that being said these are 4 big exercises where incorrect scapula positioning might be the issue holding you back from your big lift or causing you that niggling pain: Bench - With retracted scapulae, you are effectively shortening the distance the load must be moved. - By keeping the scapulae in contact with the bench, you are creating an artificial stability – and thus a more stable based from which to generate force. Row - Correct Scapula movement patterns lead to lower force transmission onto the elbows and shoulder - Less stress on the low back at the back extensors don’t need to isometrically contract to keep body upright and stable. Deadlift Non-protracted and stabilised scap, common with “wing” commonly caused by a weak or inactive serratus anterior and lower trapezes, will cause an excessive force on the front portion off the shoulder, stressing the joint and an in turn an over activation of the upper trapezes This can lead to shoulder pain and inefficient lifting Squat - Correct scapula stabilising helps with technique as it enables you to bend forward whilst maintaining a strong neutral back, keeping your back from bowing - Incorrect scapula setting can lead to acromonin depression, increasing the chance of impingement injuries or soreness at the shoulder - Being able to effectively “set” along with the abdominals leads to greater inter abdominal and thoracic pressure, which in turns leads to greater force transfer **Categories:** Sports Medicine & Nutrition --- ### [Strong but not fit & fit but not strong](https://www.thephysiomovement.com.au/strong-but-not-fit-fit-but-not-strong/) **Published:** April 23, 2017 **Author:** The Physio Movement **Content:** It is always an interesting point I found when discussing training with other friends or clients who either are strength athletes who forgo aerobic training or endurance athletes who forgo strength training. Before we start, if you believe that doing aerobic activity hurts muscle hypertrophy/recovery that is in-fact quite untrue, unless you pile too much stimuli without proper recovery and then a negative impact make occur. Also if you include both forms of training and do not get adequate fuel this also will impact muscle hypertrophy. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/pic-300x291.png "– Tpm") In fact being more aerobically fit indirectly will improve your strength gains, without getting overly wordy most people can accept that aerobic training increases mitochondrial density. Mitochondrial are the little fella’s within the body that convert fat lipids and carbohydrates into energy through the use of oxygen and it’s the system that is used predominantly at rest and during most activity’s, baring those of short bursts of high intensity. This becomes important when you look at how much energy is needed for muscle protein synthesis, which can at times be around 20% of resting energy expenditure, so the more mitochondrial the merrier which is why every strength athlete should be more aerobically fit as it benefits recovery. On the other end of the spectrum are the endurance athletes who don’t do strength work or even muscular endurance. I use the term endurance athlete because in my personal experience every sprinter or power based athlete do plenty of strength work and it’s established fact in the general population I believe that improving maximal strength helps with sports such as sprinting, long-jump and other explosive sports. An interesting question I have personally looked into is, what is the most important factor for endurance performance? Popular opinion is [Vo2Max](http://www.thephysiomovement.com.au/vo2-max-not-the-end-all-for-running-performance/) being the major determinant for performance. V02max is your maximal oxygen and it can be expressed as ml/(kg.min) or millilitres per kilograms by minute or in a term I’ve heard and liked is the “aerobic ceiling”. I found that specifically to running it was a close tie between aerobic threshold (how much of that ceiling you can sustain) and running economy (energy used for set speed) being more importance for endurance performance especially as the events get longer. Strength training helps endurance performance through neuromuscular capacity, better motor unit recruitment (correct number and stronger response of muscle fibres to a work load) and better muscle coordination which leads to improved economy which as discussed before is a significant part of endurance performance. So at the end of the day doing aerobic work can assist with recovery and not ruin protein synthesis and strength training can assist with running economy which in turn leads to greater performance, so we can all live happily together. Callum Morrison [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) ([The Physio Movement](http://www.thephysiomovement.com.au/)) **Categories:** Sports Medicine & Nutrition --- ### [Hill Training and Running Performance](https://www.thephysiomovement.com.au/hill-training-and-running-performance/) **Published:** April 24, 2017 **Author:** The Physio Movement **Content:** [Hill running is a training method](http://www.thephysiomovement.com.au/hill-training-and-running-performance/) that has received both good and bad reputation, some dislike the hills because they believe it causes injury or its simply too hard and the period for recovery outweighs the benefit of the stimulus, others find it While there is not a fantastic body of literature with hill running and performance there has been plenty of practical results with incorporating hill running into training. In the early 1960’s a large amount of New Zealand athletes were winning Olympic medals for middle distance running, what changed? Arthur Lydiard had his athletes training more like marathon runners, instead of the classic (at the time) training regime that consisted mostly of interval training. Another important difference was the implementation of hill running, Arthur believed hill sessions to also be key. Running rolling hills helps the body adapt to greater stress with the changing of cadence and stride lengths, which also improved running economy and reactive power. Whilst hill running is a fantastic way to help develop improved running economy and stiffness at the joints, for someone who is new to running doing too many hills can put too much strain on the muscle fibres and connective tissues and on the [Achilles tendon](http://www.thephysiomovement.com.au/achilles-tendinopathy/). Most common cause of running injuries are related to incorrect loading of training, so before incorporating a hill run every week in your initial program, ask the advice of either a running coach or health professional. ## Tips For Hill Running 1\. Ensure you have a fair amount of running Km’s in the body before moving into including hill running into your training regime. 2\. Don’t lean too far forwards when running uphill. Overly tilted forward body posture can move the pelvis into a posterior tilt where the gluteal muscle group (a major force production muscle) does not work efficiently and can stress the low back. 3\. Use your arms. Normally the casual endurance athlete has a very relaxed arm swing, compared to the sprint athletes who actively swing their arms, active arm swing is a good way to help generate force at the legs through the stretch shortening cycle, so while climbing those hills and you need a little extra power going up those hills, powerful downward arm swing can help. 4\. Cadence, the longer the foot is in contact with the ground the greater eccentric forces the legs experience which in turn leads to greater muscle fatigued and inefficient strides. Using cadence to reduce your contact time and improve muscle efficiency is a great way to help get you over the hill and powering through the run **Categories:** Sports Medicine & Nutrition --- ### [Medial Tibial Stress Syndrome](https://www.thephysiomovement.com.au/medial-tibial-stress-syndrome/) **Published:** May 3, 2017 **Author:** The Physio Movement **Content:** Medial tibial stress syndrome or more commonly named as [shin splits](http://www.thephysiomovement.com.au/shin-splints/) is a common lament for runners, it is best described as a pain along the inside area along the “shin” or tibia, in the early stages pain occurs during the beginning of the activity and goes away during activity, as this conditions worsens it will become more painful, becoming sharper and persisting even during activity. The actual tissue origin of pain is the periosteum of the tibia which is dense layer of connective tissues. Currently the exact way in how tibial stress syndrome develops is unclear but the current theory’s are: Traction theory – the eccentric pulling of muscles connected to the periosteum, and the repeated traction of these muscles cause the syndrome. Muscles suspected are the soleus, flexor digitorum longus and tibialis posterior. Bone stress-failure theory – The tibia is unable to respond correctly to the repetitive forces (due to either biomechanical or muscular weakness), causing a suspected bowing / bending. Whilst this has yet to be seen as a relationship on medial tibial stress syndrome, this mechanism has been seen to be responsible for developing stress fractures. Risk factors – There are many risk factors proposed by a large body of evidence but currently there is very little reliability between studies. The common primary risk factors are: - BMI (dramatic increase in weight causing a subsequent increase in load on the lower limb), - Navicular drop test (the degree of slump in the arc of your foot, suggested to be of relevance as it shows muscle dysfunction controlling foot pronation), plantarflexion ROM ( also simply defined as ankle movement, this is believed to change the gait and affecting the loading of the tibia - External hip rotation: excessive hip movement during running, biomechanical inefficiency and linked to weakness Environmental risk factors: - Training on hard of uneven surfaces - Improper training techniques - Large changes in training, leading to overload - Improper footwear - Weather conditions. Because both development and risk factors of medial tibial stress syndrome is not definitive there is going to be a degree of variability. Generally speaking, most studies suggest addressing the above risk factors as a way to help rehab the issue, be it through manipulation of joints, stretching or strengthening. **Categories:** Sports Medicine & Nutrition --- ### [The First Rib - the missing piece to your troubles?](https://www.thephysiomovement.com.au/the-first-rib-the-missing-piece-to-your-troubles/) **Published:** May 8, 2017 **Author:** The Physio Movement **Content:** The [thoracic spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/) is the segment of a human’s spine in between the cervical (neck) and [lumbar spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/) (lower back). There are 12 thoracic vertebrae normally which each have an attached rib, this forms the rib cage for our internal organs (heart and lungs). There is much mystery surrounding the first rib and its relationship to conditions affecting the cervical spine and the shoulder. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/First-Rib-1-300x169.png "– Tpm") The first rib (top most) is the most curved and usually the shortest of all the ribs and begins from thoracic vertebrae 1 (T1). It articulates with the sternum jut below where the collarbone meets the sternum. It has muscular attachments from the serratus anterior and the anterior scalene. It is due to the structures that run in-between the first rib and the collarbone that may be compromised by poor first rib mobility and positioning. A common condition seen is Thoracic outlet syndrome, which may have an involvement from the first rib. The brachial plexus (the nerve bundle that sends sensation to the arm and hand) as well as the arteries and veins (subclavian) that feed the arm pass right over the first rib, under the collarbone. Problems begin to arise when the first rib becomes hypo mobile or locked in a raised position. When this happens, the nerves, veins and arteries can become compressed or even crushed between the first rib and the collarbone. This may lead to the patient complaining of [pain in the neck](http://www.thephysiomovement.com.au/conditions/neck-pain/), shoulder, or numbness or tingling in the entire upper limb or the forearm and hand. The arm may feel weak or easily fatigued as well. However, sometimes physical signs may be absent. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/First-rib-2-300x191.png "– Tpm") So what causes the first rib to raise or be hypo mobile? In most cases, it’s due to how you use your body. But in some instances, accidents or injuries to your neck or shoulders can be responsible. The first rib is suspended in place by the scalene muscles at the side of the neck, which tend to pull the rib up, and the intercostal muscles that lie between the ribs have the tendency to pull the rib down. A dynamic balance is needed between these two muscle groups to keep the first rib in its proper place. When the balance is disturbed for some reason, the position of the first rib can shift. The scalene muscles are very strong and they have the ability to pull the first rib up if they shorten for any reason. There are some postural habits that can lead to shortening of these muscles (decreased flexibility), which can cause first rib issues. It is important to consider how you use your body. We all develop potentially stressful habits of posture, how we sit, how we work etc. When these patterns are repeated enough times the fascia (tissue) in and around the scalene muscles will “help” by becoming thicker, denser and shorter. This can occur with postures such as: – A forward head posture caused by chronic slouching – Leaning on your elbow and sinking into the posture – Holding a phone between your shoulder and ear – Carrying something with a shoulder strap habitually on the same side. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Snip20170421_3-300x126.png "– Tpm") A [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can help diagnose and treat you if you have a first rib related issue. Often the first thing to do is change any habit or posture issue that may be contributing to the shortening of the scalene. Reversing the postures previously mentioned, as well as practice carrying a child on either hip and switching frequently can do this. A physiotherapist can also use manual therapies such as mobilisations and [massage](http://www.thephysiomovement.com.au/benefits-of-massage/)/[dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/) to get the first rib sitting and moving the way it should. So if you’re struggling with neck and [shoulder pain](http://www.thephysiomovement.com.au/conditions/shoulder/) and are not getting results from other treatments, consider the first rib as its relevance is huge! **Categories:** Sports Medicine & Nutrition --- ### [Ice or heat? Are they still valid treatment methods?](https://www.thephysiomovement.com.au/ice-or-heat-are-they-still-valid-treatment-methods/) **Published:** May 10, 2017 **Author:** The Physio Movement **Content:** When people present to health professionals (physiotherapists particularly) with sports related injuries or pain, a common question asked is should I ice the injury or use heat? This is particularly relevant in the athletic and sporting community as it is quite common to do a muscle strain or ligament sprain (eg. rolled ankle). ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/icepack-1-300x300.png "– Tpm") If you or a friend suffer a soft tissue injury the best advice we can give you is seek prompt medical advice. The research is very conclusive – early accurate assessment and prompt appropriate treatment is much better than delay. Additionally, what may appear to be a simple muscle, ligament or soft tissue injury can include a hairline fracture, bony bruising or dislocation. For decades, we have used ice in the management of acute injuries despite the serious lack of reasoning behind it. Is it a waste of time or counterproductive to overall healing? I was taught at university that ice is preferred for the initial 2-3 days post-injury. Generally it is prescribed to apply ice for 20 minutes, every 2 – 3 hours for the first few days until the “heat” and swelling comes out of the injury. Ice has an effect on the chemoreceptors in the tissue as well which helps reduce your pain and decreases inflammatory cell activity in traumatic soft tissue injuries. Although we know it has an effect on pain perception, it is still unclear whether or not we should be icing injuries at all and research is still being conducted on this. There is a serious lack of evidence supporting the use of ice as a treatment modality, and yet it is still one of the most accessible treatments available to the public. The main reason ice is prescribed after a soft tissue injury is to give pain relief and decreased inflammation/swelling. The question raised is why do we want to avoid the normal post injury swelling that occurs for normal hearing? Inflammation is an inevitable and an essential biological response following acute soft tissue injuries. It is a protective attempt by the body to remove the damaging stimuli and to begin the healing process. Acute inflammation results in vasodilation and increased permeability at the arteriole and capillary levels, which are brought on by the actions of various inflammatory mediators. This allows more blood to arrive, and with it leukocytes and macrophages (white blood cells) to “clean up” the injured site. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/ice-pack-2-300x195.png "– Tpm") The build up of fluid, swelling or edema at the site should be considered a positive reaction as it increases sensitivity to pain (to prevent us from further injuring the tissue), restricts movement (to prevent us from further injuring the tissue) and allows the inflammatory process to progress (to help us repair the injured tissue). Recent evidence is showing that if we interfere with the natural healing process too much by excessive icing or resting, the long-term negative effects on the injuries prognosis increase greatly. Our bodies lymphatic system is our own way of clearing swelling and studies have shown that icing can cause a reversal effect on this system, leading to prolonged swelling. Now obviously not all research is conclusive, and this topic is still being highly debated among medical professionals and researchers but it is always important to ask why do we do what we do? And for some reason we like to put ice on ourselves to make the pain go away, without really questioning why. Now, moving onto heat (including heat rubs like deep heat). Heat is best avoided in the first 48 hours after injury. During an acute injury there is bleeding within the tissue, which heat can increase. This encouraged bleeding can be detrimental if used to early. Once the “heat” has come out of your injury, heat packs can be used to stimulate blood flow which brings with it lots of oxygen, waste removal and healing cells. It is recommended to use heat for 20 minutes a few times a day for this reason, which will speed up your healing rate. Heat also helps muscles relax and eases pain. Heat wheat packs are an excellent home solution for a multitude of conditions. Heat may also be used in chronic pain and degenerative conditions such as arthritis and chronic tendinopathies for these properties. Whereas, ice will not have as good if an effect on people with these types of conditions. So if you are unsure on the extent of your injury or which one you should be using, consult with your [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or health professional. **Categories:** Sports Medicine & Nutrition --- ### [How to treat a Tension Headache](https://www.thephysiomovement.com.au/tension-headache/) **Published:** May 12, 2017 **Author:** The Physio Movement **Content:** Tension headache or tension-type headache (TTH) is the most common primary headache disorder. It happens intermittently in up to 80% of the population. This headache is described as pressure or tightness, often like a band around the head, sometimes spreading into or from the neck (World Health Organization \[WHO\], 2016). ![Tension Headache](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/headache-1-300x196.png "– Tpm") TTH often begins during the teenage years, affecting 3 women to every 2 men. Its mechanism may be stress-related or associated with musculoskeletal problems in the neck. Episodic TTH attacks usually last a few hours, but can persist for several days. Chronic TTH can be unremitting and is much more disabling that episodic TTH (WHO, 2016). Frequent TTH is recognized when the sufferer has experienced at least 10 headaches in a one-month period. There are varying degrees of frequency and chronicity. Chronic Tension Headache sufferers report headaches on more than 180 days in a year. Tension Headache pain tends to be bilateral, and pressing or tightening in nature. It is of mild to moderate intensity and will not tend to interrupt work. Tension Headache sufferers can experience symptoms associated with migraine such as nausea and photophobia (hypersensitive to light) phonophobia (hypersensitive to sound), but usually only one of these symptoms. There is no one specific test that identifies a tension type headache. Your diagnosis will be made based on your health professional’s interpretation of your symptoms and how you respond to different treatments Unfortunately X-rays, CT-scans and MRI’s are not diagnostic of a tension headache. You can suffer a tension type headache with or without some abnormal findings on X-rays or scans. Likewise, scan abnormalities do not guarantee that you will experience a tension headache. However, X-rays and scans may identify structures that could potentially be causing your tension type headache. We recommend that you have at least cervical spine X-rays if you have been suffering headaches or head pain for any extended period. Quality neck physiotherapy or massage can have a very quick and effective result for relieving your tension headache through relaxation of muscles under excessive tension. It is also important to remember that excessive muscle tension will compress, distort or irritate joint structures that cause neck headache, which will further complicate your symptoms. Your tension type headache treatment may include all or some of the following techniques: - Stiff neck joints may need to be loosened or unlocked via joint mobilisation (gentle gliding techniques), joint traction or in specific cases a gentle and localised joint manipulation technique. - Hypermobile (or dynamically unstable) joints may require specific deep neck muscle strengthening exercises to stabilise, control and limit the joint movement available. - Tight or overactive muscles may require stretching, [massage](http://www.thephysiomovement.com.au/benefits-of-massage/), acupuncture, [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), or other relaxation techniques. - Weak muscles may require specific strengthening exercises. This may include your postural shoulder blade and neck muscles. - Nerve dysfunction may be addressed by your physiotherapist depending upon your specific examination findings. Neurosensitivity is a common finding that needs to addressed with cautious professional care and attention. - Posture correction may be recommended via specific exercises, posture awareness techniques, taping or a posture brace. - Helpful advice on how to prevent neck dysfunction in the future eg awkward neck positions and postures to avoid. **References** Brukner & Kahn. 2014. Clinical sports medicince, 4th edition. World Health Organization. 2016. *Headache disorders*. Retrieved from: http://www.who.int/mediacentre/factsheets/fs277/en/ **Categories:** Sports Medicine & Nutrition --- ### [How can a Physiotherapist assist NDIS patients?](https://www.thephysiomovement.com.au/how-can-a-physiotherapist-assist-ndis-patients/) **Published:** June 22, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/06/download.jpeg "– Tpm")At [The Physio Movement](http://www.thephysiomovement.com.au/) our Physiotherapists can assist our NDIS patients with everyday activities such as: - Getting out of bed in the morning - Taking and bath or shower, getting dressed or eating - Moving around the home - Hobbies/activities - Managing pain or chronic conditions Physiotherapists can put a plan into place to assist you now and into the future. **[Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) helps improve your balance, coordination and strength through tailored Physical Therapy, exercises and informed advice. Our specialised therapists work closely with you to help you meet your movement, mobility needs and gross motor goals.** They can also assist you with: - Coordination, strength and flexibility - Selection, assessment and prescriptions for mobility equipment, such as a wheelchair, walker or standing frame - Exercises to improve your posture and help control your movement - Reaching age-appropriate milestones such as running, hopping and riding a bike - Respiratory interventions, including exercises and equipment prescription - Assessments and comprehensive reports with recommendations - Training programs for parent/guardian, carer/support workers and educational staff See Lucy’s story… ###### Thank you to http://www.montrose.org.au/ for sharing Lucy’s story **Categories:** NDIS, Uncategorized --- ### [Physiotherapist- Expression of Interest](https://www.thephysiomovement.com.au/physiotherapist-expression-of-interest/) **Published:** July 28, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/tpm-logo_full_L-copy-3-300x300.png "– Tpm") **Are you the Motivated, Dynamic And Success driven Physio we are looking for?** ***About You*** You are a fun, personable, outgoing Physiotherapist who has the desire to excel in an exciting multidisciplinary private practice in Townsville. You’re always looking to develop your clinical knowledge and skills, and are eager to take on new and exciting challenges. Perhaps you are looking to make the move into a Private Practice setting or maybe you just aren’t fulfilled within your career so far and know that there is a better opportunity waiting for you. **Things are about to change, read on to hear how:** You’ll be our future sports and musculoskeletal expert, with a large focus on functional based rehabilitation within our private gym setting. You’ll have great people skills, fantastic communication and enjoy working as part of a dynamic team. You will be willing to have a laugh and contribute positively to our vibrant culture (staff culture is extremely important to the TPM family). You want to earn a fantastic base salary, and be financially rewarded as you grow your case load. You want the opportunity to become more than just a standard team member because you know that you are able to deliver much more and grow with this exciting new practice. ***About Us*** We are Townsville’s only city based Holistic Health practice, which includes [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractic Care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Podiatry](http://www.thephysiomovement.com.au/diabetes-and-podiatry/), [Nutrition](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), [Massage](http://www.thephysiomovement.com.au/benefits-of-massage/) and [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/). TPM is known for delivering excellent patient outcomes in a fun and friendly environment that is focused on the future of physiotherapy health care. At [TPM](http://www.thephysiomovement.com.au/) we encourage holistic health and practice what we preach. We eat well, look after our bodies and live very active lives. We are committed to helping all of our physios to reach their potential, both professionally and personally and provide all the support necessary for you to reach your goals in a caring, fun and supportive environment. We offer an attractive salary with great performance incentives so you are rewarded for your hard work. Whether you are a young energetic physio looking for an inspiring practice to leap frog years in your learning curve, or you are more experienced and want to expand your career opportunities and reach your true potential, we would love to meet you. **Tell us why this job is for you!** Email your interest with a resume and cover letter to shane@thephysiomovement.com.au Or call 0490 073 691 to discuss further. **Categories:** Sports Medicine & Nutrition --- ### [What is Podiatry at The Physio Movement Townsville?](https://www.thephysiomovement.com.au/podiatry-physio-movement-townsville/) **Published:** August 16, 2017 **Author:** The Physio Movement **Content:** **Podiatry is the newest area of Allied Health to join The Physio Movement Townsville and is dedicated to the diagnosis, treatment, prevention, and management of medical conditions and injuries of the foot, ankle and lower limb.** ![](https://www.apodc.com.au/sb_cache/natwhatispodiatry/id/46/f/Barefoot%20running%202.jpg) A foot that does not function properly puts excessive strain on bones, ligaments and muscles, ultimately leading to pain and discomfort. At [The Physio Movement](http://www.thephysiomovement.com.au/) we have the ability to analyse the foot and leg and we assess each client in standing, walking and running using specialised gait and biomechanical technology. Podiatry at The Physio Movement is for everyone, young (from a few months old) or old. We specialise in treating high mileage runners through to clients who have sustained injuries from day to day life. What Conditions does a Podiatrist Treat? **‘Chronic Conditions** • **High-risk foot (related to diabetes)** **—** Numbness or pins-and-needles **—** Poor circulation – pooling of fluid around the foot & ankle area • **Arthritis** **Biomechanical Podiatry** • **Orthotics** • **Sports podiatry** • **Children’s development** **—** Toes pointing inward or outward **—** Standing and walking on tip-toe **—** Growing pains • **Clubfoot** **Injuries & Pain** • **Sprains and stress fractures** • **Persistent heel pain** • **Tendonitis** • **Bunions** • **Hammertoes** **Toenails** • **Ingrown toenails** • **Thickened toenails** • **Trauma** • **Infections** **Skin** • **Blisters** • **Corns and calluses** • **Warts** • **Tinea and other fungal conditions** • **Cracked heels** • **Chilblains’** Your foot is the first thing to hit the ground when you walk, so if you are unsure what is causing your foot/ankle related pain, suffer from shin related pain whilst running or are worried about your [Childs growing pain](http://www.thephysiomovement.com.au/growing-pains-children/) or foot development, [Book your appointmen](http://www.thephysiomovement.com.au/)t with Christine our specialist Podiatrist, who is committed to getting you back on your feet to help you return to the activities you love! \*www.apodc.com.au **Categories:** Sports Medicine & Nutrition --- ### [Can Stress be causing your body Physical Pain or Injury?](https://www.thephysiomovement.com.au/can-stress-causing-injury/) **Published:** September 25, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/pexels-photo-238302-300x201.jpeg "– Tpm") At [TPM](http://www.thephysiomovement.com.au/), our multidisciplinary team of Allied Health professionals are always considering the whole person when assessing the myriad of musculoskeletal injuries (MSIs) seen at the clinic, therefore Mental Health is an aspect we often ask our clients about. Some additional risk factors for MSIs include things like posture, biomechanics, training loads, muscle imbalances, training surfaces and equipment. In the workplace some additional factors such as lifting heavy or awkward loads, high task repetition or duration and mechanical vibration are some of the key physical characteristics that contribute to MSIs. There are also individual factors (those risk factors that are specific to each individual) such as gender, age, genetic predisposition, medical conditions, medications and previous history of a similar injury that also influence the development and management of injuries. However, there is now growing body of evidence that suggests that psychosocial factors such as stress, mental health conditions (depression, anxiety), job satisfaction and conflict are just as much to blame for MSIs as the physical risk factors mentioned earlier. So, what does this really mean? Is mental stress (distress) causing my neck pain, or back pain or is it the reason why my ITB friction syndrome won’t settle down (even though I’m doing all of my exercises and I’ve modified my training and even bought some new shoes!!). Well, it appears that the answer is yes! Studies show that job insecurity significantly increased the risk of developing lower back disorders and others have demonstrated that high stress (distress) and depressive mood are also high risk factors for chronic lower back pain in the workplace. When we consider sports injuries, there was much research conducted in the late 80s and 90s that demonstrated a relationship between stress and athletic injuries, for example, athletes who experienced “life events” were at a greater risk of developing injuries. Some of the theories are that high stress levels have an effect on our coping resources which may increase our susceptibility to fatigue, injury and illness. Perhaps more importantly we know that managing stress can reduce the frequency of injury and illness developing in athletes. Good news right!! So now all we need to do is manage our stress levels. Sometimes it’s worth going back to basics when contemplating how to tackle high stress. Things like getting good quality sleep (there is a whole body of evidence that deals with quantity and quality of sleep and its impact on injuries), eating healthy and ensuring that you are well hydrated, will all go a long way to reducing stress levels. Being conscious of unhealthy habits developing during times of high stress are also worth taking note of – for example, alcohol consumption often increases during periods of higher stress which has the double (negative) effect of interrupting sleep and increasing dehydration. Of course, there are also times when seeking professional help from a counsellor or GP will be an important element to managing stress and therefore assisting recovery from injury. So, the next time you come in to see one of our team for advice on chronic [knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) or [heel pain](http://www.thephysiomovement.com.au/8-things-need-know-heel-pain-tpm-podiatry-townsville/) or [shoulder pain](http://www.thephysiomovement.com.au/conditions/shoulder/), don’t be surprised when we ask you about your mental health strategies and what you have in place to manage it. Thank you [Podiatrist Chris](http://www.thephysiomovement.com.au/services/podiatry/) for her insight **Categories:** Sports Medicine & Nutrition --- ### [Townsville Podiatrist Christine - 'Why I like to Run'](https://www.thephysiomovement.com.au/townsville-podiatry-why-i-run/) **Published:** September 6, 2017 **Author:** The Physio Movement **Content:** ## Townsville Podiatrist ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/09/Christine-300x225.jpg "– Tpm") ## Meet Chris Weber Running – Firstly, I never used to like running. Running used to be the necessary incidental activity that I had to work at to help me with the sports that I played – but I never really enjoyed it. Running was hard work – Running is hard work. Every run felt like a battle of demons inside my head – my self-talk included “I’m not very good at running”, “I’m not a real runner”, “I wonder how far I’ll get today”, “I hope today’s run feels good”, “I’m not going to stop and walk”, “Maybe I’ll just walk a little bit”, “I’m only going to walk this once”, “or twice”…… It’s no wonder the majority of my runs were unpleasant. My self-belief and how I viewed myself as a runner all played a significant role in how I performed. And I performed poorly – I rarely enjoyed my run and I always felt like I couldn’t breathe, that I was heavy on my legs and slow…….so so slow. And, on top of all of that, I would get so sore after every run – sore quads, sore hammies and super sore calves. Of course, when you feel so bad about your running, it’s pretty hard to remain consistent and to keep going back for more. So, what changed for me? Around two years ago I attended a trail running training camp near Thredbo in NSW. The weekend was run by some very accomplished elite ultra-trail runners and the surroundings were incredible. The trails were some of the most beautiful Australia has to offer. It was at this training camp that I learnt a thing or two about my running technique, an aspect of my running that I had completely ignored. I’m embarrassed to admit this, especially given my chosen profession, my lifelong interest in biomechanics, my knowledge of how the body works and responds to mechanical stress, but I never applied some of the basics to my own running. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/Podiatrist-Running-Townsville-199x300.jpg "– Tpm") I spent some time working on some very simple changes to my running technique, which helped being a Podiatrist. I specifically focused on increasing my cadence (number of steps per minute), taking smaller steps as I ran and attempting to run with quiet feet. These three things are connected to each other and all play a role in decreasing the amount of physical stress being placed on my body. I also slowed down my pace, I was running too fast (even for a slow runner) and therefore running out of steam which meant that nearly every run felt hard. Running is such a repetitive and high impact activity, that even the smallest changes (for the good or bad) can make a massive difference. By changing some small things, I felt much lighter on my runs, my breathing became a little easier and I started to enjoy more of my runs. I also stopped getting so sore after each run, which made it easier to go for more runs. There were a few other things that I did too. I started to appreciate just how much of a privilege it is to be able to run, to be able to walk out the door, breathe in some fresh air, take some time for me and know that I was doing something that improved my physical and mental health. I started running in places with a nice view, I changed the location of most runs trying to run in a different place for each run during the week, which really helps with reducing some of the boredom that can come with running. In May this year, I managed to complete my first ultra marathon trail run (50km). I loved every moment of it but more importantly I loved the training leading up to the event. Running reminds me that I am capable of things I never thought were possible and that pushing yourself outside of your comfort zone brings both massive reward and heart ache and both of these things make you stronger. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/10/Podiatry-Running-Townsville-300x201.jpg "– Tpm") I now have the privilege of sharing my love of running as a coach with [Runbirds NQ](https://boostfitnessnq.com.au/) based in Townsville and as a [Podiatrist ](http://www.thephysiomovement.com.au/services/podiatry/)in Townsville. Helping other people to stay on their feet, to start running or to stay running is what inspires me to keep working at my own running goals. Christine. ### Townsville Podiatry at [The Physio Movement](http://www.thephysiomovement.com.au/) **Categories:** Sports Medicine & Nutrition --- ### [How to relieve back Pain](https://www.thephysiomovement.com.au/how-to-relieve-back-pain/) **Published:** August 22, 2018 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/04/BackPain-Townvsille-300x200.jpg "– Tpm") ## Your Lower Back Can Be Such A Pain ### The Issue: [Lower back pain](http://www.thephysiomovement.com.au/conditions/back-pain/) is an extremely common condition with up to 80% of the population experiencing back pain at some time during the lives, with 15-20% being debilitating. Low back pain is the third most common reason why people present to the G.P. Although the underlying pathology of low back pain is usually not serious, it is the major cause of musculoskeletal pain in today’s society. Low back pain has a considerable impact on the economy due to time taken off work; healthcare costs and the many associated psychosocial factors. Whilst the vast majority of patients with back pain will recover within 6 weeks, a small number will go on to develop chronic back pain and a gradual deterioration of functionality. This gradual deterioration can lead to lifelong activity limitations and play a significant role in a person’s quality of life. ## Causes Of Lower Back Pain Most causes of low back pain are the result of irritation or poor function of the bones, joints, ligaments, muscles, fascia or nerves in your back. Such irritation can be the result of spinal segment dysfunction, a common condition that occurs when the spinal vertebrae compress or irritate the delicate nerve structures of your lower back, which often results in poor muscle recruitment patterns and long term dysfunction. Other common types of low back pain may include: - Disc protrusions. - Muscular spasm. - Facet joint irritations. Low back pain is often ‘referred’ from another location in the body and this is a reason why a generic [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or exercise program will not yield good results. The most common referral areas include the [hips](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/), sacroiliac joint, [thoracic spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/), ribs or due to biomechanical dysfunction elsewhere such as poor foot mechanics. Your [TPM](http://www.thephysiomovement.com.au/) physiotherapist will always conduct a thorough full body assessment to get to the heart of the problem. ### Associated Problems: A large percentage of low back pain is worsened by common lifestyle factors. Some common factors directly contributing to low back pain include: - Overweight and obesity. - Poor postures. - Work and home stress. - Lack of exercise. - Sedentary lifestyle. - Nutrient deficient diet. - Repetitive overuse e.g. workplace specific. - Childbirth and repetitive lifting/holding and positioning of children. ### ![Lower Back Pain Townsville | Townsville Back Pain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Lower-Back-Pain-Townsville-Townsville-Back-Pain-200x300.jpeg "Lower Back Pain Townsville | Townsville Back Pain – Tpm") ### Assessment Of Lower Back Pain Your Physiotherapist will perform a detailed history, orthopaedic, neurological and spinal examination to determine the exact cause of your lower back pain. Exercise and dietary assessments may also be required. Other tests including x-rays may also be required. ### Treatment Of Lower Back Pain Physiotherapy treatment of low back pain focuses on restoring function to poorly moving spinal joints, as well as reducing muscle tension and increasing muscle strength. This results in improved movement, reduced pain and deceased nerve irritation. Treatments are tailored to the individual case usually consisting of \*spinal and soft tissue mobilisation \*trunk stabilization techniques \*stretching \*exercise therapy \*taping and many other therapeutic interventions. Please contact us to arrange your comprehensive lower back consultation to help identify the exact cause of your back pain and begin a course of corrective care today! **Categories:** Sports Medicine & Nutrition --- ### [Eat Well, Work Well](https://www.thephysiomovement.com.au/eat-well-work-well/) **Published:** November 4, 2019 **Author:** adminva **Content:** ![Sandwiches](https://www.womenshealthweek.com.au/images/general/Days/2/Sandwich.jpg) ### Womens Health Week Most of us know that eating a nutritious, well-balanced diet is an important part of maintaining and maximising good health. But just how much does our diet and eating habits affect our energy and mental health at work? Research from America’s Brigham Young University tracked data from nearly 20,000 employees and found that a poor diet can have a big impact on ‘presenteeism’ – where workers are present, but not completely productive at work, as well as absenteeism. The employees with an unhealthy diet were 66% more likely to report having a loss in productivity as opposed to healthy eaters. The employees who ate five or more servings of fruit and vegetables at least four times a week were 20% more likely to be productive during their working day. In contrast, those who rarely ate fruits, vegetables and low-fat foods at work were 93% more likely to report a loss in productivity. **Meanwhile, absenteeism was 27% lower in staff who ate a healthy diet and also regularly exercised.** ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/09/Eat-well-work-well-300x200.jpeg "– Tpm") ## Eating more mindfully at work Mindfulness is about bringing your focus to the task you’re doing in the present moment and heightening your In a study from Bristol University, researchers asked one group of men and women to eat lunch mindfully and another group to eat while playing the card game Solitaire on their computer. Thirty minutes later, when offered biscuits, those who had eaten their lunch without the computer game distraction ate far less. As eating mindfully makes you feel more satisfied, it can also help some people lose weight and maintain their weight loss. #### Top Tips to eat mindfully at work: - **Avoid eating ‘al-desko’.** Eating at your desk should be avoided whenever possible. By taking a proper break away from your work station, you not only eat more mindfully, but you return to work feeling fresher, which can often help you be more productive. Leaving the building, such as walking to the park to eat, also increases your level of physical activity throughout the work day. - **Sit down** to eat and focus completely on your food. - **Switch off** your phone and put nearby screens in sleep mode. - To encourage you to **eat more slowly**, try putting your fork or spoon down every one or two mouthfuls. - **Take a moment** to notice how you are feeling. If you feel stressed or rushed, do a few minutes of slow breathing before you start to eat. - **Imagine** you’re a food reviewer and have to write a column on this meal. It will make you focus more fully on the taste, texture, flavour and smell. - **Chew each mouthful thoroughly.** This will slow your eating and give your digestive system more time to signal to your brain that you are full, so you don’t overeat. In celebration of [Womens Health](http://www.thephysiomovement.com.au/services/womens-health/) Week, we are sharing content from Womens Health Week webpage. Reposted [Womens Health Week](https://www.womenshealthweek.com.au/the-week/eat-well-work-well) **Categories:** Sports Medicine & Nutrition, Uncategorized --- ### [Our Top 3 Reasons why Telehealth is the way Forward](https://www.thephysiomovement.com.au/our-top-3-reasons-why-telehealth-is-the-way-forward/) **Published:** March 29, 2020 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/03/Tele-Health-Physiotherapy-200x300.jpeg "– Tpm") At TPM we have always strived to break the “norm” of allied healthcare delivery. For so long, separate professions were unable to co-exist – we are proud to have created a place where [Physiotherapists](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Chiropractors,](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) and [Massage Therapists](http://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/) can work together to provide multi-disciplinary treatment for the best outcomes for our valued patients. With the ongoing situation surrounding[ COVID-19,](https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert) we have had to remain fluid and moving with the situation to remain current and “essential”. Our patients’ care is important to us and injuries don’t stop during this time. Therefore, we have begun providing [Telehealth](https://www1.health.gov.au/internet/main/publishing.nsf/Content/e-health-telehealth) services and Digital Group Classes to ensure that our TPM Patients’ can still access our same outstanding healthcare services from the comfort of their home. So what is [Telehealth at TPM?](http://www.thephysiomovement.com.au/services/tele-physiotherapy/) Tele-Rehabilitation is the use of telecommunication techniques (via Phone or Computer) for the purpose of providing Physiotherapy diagnosis, [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) education, and health education over a distance. Our therapists can communicate with our patients to continue with their ongoing rehab, or to help diagnose and treat new injuries. We use a program called [Physitrack](https://www.physitrack.com/), which allows us to video call our patients, conduct a one on one appointment, demonstrate required rehabilitation and exercises and also receive the education you need to self-manage your injuries. In this uncertain time, we have put together our ## ## Top 3 reasons for why Telehealth is the way forward for Physiotherapy ### 1. Increased focus on self-management If we are solely reliant on our practitioners to manage our injuries, it becomes more difficult for us to self-manage when symptoms may re-present, or when returning to sport to reduce reliance on the practitioner. Self-management is an important part of the end stage of rehabilitation in return to sport, but also in the early phases, to ensure that there are processes in place for flare-ups or if there is uncertainty with the injury. ### 2. We can still provide feedback on your technique and exercises over video call Using Physitrack, we are able to drag videos which we have taken ourselves with appropriate feedback into the appointment, and provide cueing while this exercise is happening. This way you are still able to perform the exercise in the way we are looking for, and ask us any questions that may arise. ### 3. You can access us from literally anywhere! Be it in isolation, rural or remote, or a returning patient who has relocated towns, we can provide our services to you. In the past week we have assisted clients from our local Townsville area, Brisbane, Gold Coast, Sunshine Coast, Toowoomba and Northern NSW – the TPM reach is far and wide! We are looking forward to this next phase of growth at [TPM](http://www.thephysiomovement.com.au/) as we deliver our same quality healthcare services via face-to-face digital appointments. We support the idea of staying at home, keeping you and your family safe at this time of uncertainty. For any questions or to [Book](http://www.thephysiomovement.com.au/book-now/) your Telehealth appointment or Digital Class, contact us on 1300 TPM FIT. --- ### [Ankle Surgery Rehabilitation | The Physio Movement](https://www.thephysiomovement.com.au/ankle-surgery-rehabilitation-the-physio-movement/) **Published:** June 10, 2021 **Author:** **Content:** ## ![Mens Health Week](http://www.thephysiomovement.com.au/wp-content/uploads/mens-health-week.jpeg "Running_physio_townsville – Tpm") ## Road to Rehab with Physiotherapist Connor McKay In November 2020, I had reconstructive foot surgery, which consisted of a 1st metatarsal valgising osteotomy and a calcaneal osteotomy. Basically what this entails is cutting my heel in half, and shifting it across to allow my Achilles tendon to function better, and cutting a piece out of my 1st metatarsal to shift it into a more flattened position. I’d had chronic foot pain and a number of injuries on my right side, so this was a good chance for me to get my issues sorted and get back to racing comfortably, with no issues as I got older. The first two weeks were spent in [Brisban](https://www.visitbrisbane.com.au/)e, as the surgery was done by specialist foot surgeon [Dr. Ben Forster](https://www.qcos.net.au/physician/dr-ben-forster/). I was in a cast, unable to weight bear, stuck in an inner-city apartment trying to rest. From the start, the pain was pretty good, to the point where I thought “has he actually done anything, or is there just a cast here for the show?” Anyways, I’d come to terms with the surgery before the operation, to the point where I completely blew it up with a 33km run a few days beforehand, knowing that I could start from scratch and begin my rehab following. So that I did, doing as much as I could with that leg, my other leg, and my upper body, with no gym facilities. This was until the two-week mark, where I got my cast off and was able to go into a moon boot – still no weight bearing for another 4 weeks. ![Ankle Surgery Brisbane](http://www.thephysiomovement.com.au/wp-content/uploads/ankle-surgery-brisbane.jpeg "Ankle Surgery Brisbane – Tpm") On the return to Townsville I was allowed to swim for very short periods now that the stitches were out. It was important to keep my foot in dorsiflexion to allow the surgery to work, so I was only allowed to swim for 15mins at a time, and only allowed to take my boot off to shower otherwise. So you can bet that 15mins was made the hardest 15min swim of my life! Outside this, [Scott](http://www.thephysiomovement.com.au/about/the-team/scott-evans/) (Senior [Physio at TPM](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)) helped me to start my rehabilitation, giving me a gym program that I could do with my boot on. At the 5-week mark, I was allowed to cycle with my boot on. [http://www.thephysiomovement.com.au/wp-content/uploads/Ankle\_surgery\_rehab\_training.mp4](http://www.thephysiomovement.com.au/wp-content/uploads/Ankle_surgery_rehab_training.mp4) At the 6-week mark, I was finally allowed to put some weight on my foot. With the help of [Senior Physios](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Scott & Stent, I began with 25%, and progressed 25% each week until I could fully weightbear. I used the pool to help get my normal walking pattern back (without the boot), and increased my swimming and cycling. The big focus strength-wise was my calf, which had completely wasted away from 12 weeks of not walking. At 12 weeks, I had a review and was finally allowed to take the boot off. Scott had been working on getting the mobility in my ankle and foot, and I had about 8cm more dorsiflexion than prior to the surgery, which was a massive win. After my review, where I was able to be out of the boot full time, I began working on my return to run plan with Scott + Stent. At the 4-month mark I was allowed to start on the [Alter G](https://www.alterg.com/) – building up each week until 5 months where I took my first steps on the road. All the while I had been working on my calf strength, balance, mobility and lower limb strength to support the foot. The first run back felt like a dream! All the hard work eventually pays off. I have had a small setback now, but luckily I am surrounded by a great team of physios that will have me back on deck ASAP! For all your post-operative and return to run needs, I am happy to recommend my own team (and I’m not biased!) [http://www.thephysiomovement.com.au/wp-content/uploads/Ankle\_return\_to\_sport.mp4](http://www.thephysiomovement.com.au/wp-content/uploads/Ankle_return_to_sport.mp4) Learn more about [post operative care and rehabilitation](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/) at [TPM](http://www.thephysiomovement.com.au/) Phone: 1300 876 348 or email to schedule an appointment. --- ### [Eating for Energy needs of a Professional Athlete](https://www.thephysiomovement.com.au/eating-for-energy-needs-of-a-professional-athlete/) **Published:** August 7, 2020 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/08/Dietitian-and-sports-performance-300x200.jpeg "– Tpm") ## Nutrition for Athletes As an athlete, meeting your daily energy requirements and understanding the energy needs of a professional athlete plays a huge role in helping you perform at your best. While many athletes might have a general idea of what feels good and works well for their body, formulating the very best, personalised diet for your particular needs can really give you that competitive edge. Although every athlete is different and you should consult an experienced Sports Dietitian to formulate a diet to meet your individual needs, there are a few simple principles you should be aware of when trying to meet your energy needs. ### FUELLING YOUR TRAINING SESSIONS As a recreational or professional athlete, you likely spend a large portion of your day training and therefore burning extra energy. It goes without saying that the last thing you want is to feel fatigued when you’re mid-workout, so it’s important to eat the right amount of food both before, after and sometimes even during your session. If your body doesn’t have enough energy to fuel itself through a workout, you won’t be able to develop the training adaptations you need to maximise your performance in your chosen sport. Without the right amount and types of energy, our bodies simply cannot produce the results we want from them. This is where understanding your individual energy needs is so important, because it can help you ensure that you’re fuelling your body in a way that helps, not hinders, your training. ### UNDERSTANDING HOW MUCH YOU NEED TO EAT AS ATHLETE There is no one-size-fits-all approach to diet when you’re an athlete, as every training program is different and therefore requires different levels of energy. How much and what you eat will depend on the type, duration and intensity of the exercise you’re doing as well as hoe. In general, a carbohydrate-based meal or snack should be consumed prior to training sessions (the longer the duration or higher the intensity, the more carbohydrates your body will burn through during the session)… In sessions lasting two or more hours, you should also be consuming an easily digestible source of carbohydrates during your training session to prevent you from running out of fuel. High-intensity sessions can often be a little trickier, as this type of training can cause gastrointestinal discomfort if the wrong type or volume of food is consumed beforehand. This is where it comes in handy to see a professional Sports Dietitian, as they can help you to formulate the right approach for your particular goals and training program. ### GETTING THE RIGHT BALANCE OF MICRONUTRIENTS Hitting your macro and micronutrient targets are essential for success as an athlete. Whether you want to decrease your body fat percentage, increase your muscle mass or improve your cardiovascular fitness, your body must have what it needs to fuel these processes. As a general rule, athlete’s often have higher iron, protein and fluid requirements. These nutrients can be sourced from: - Lean red meat - Eggs - Milk - Fortified cereals - Legumes - Dark leafy greens Packing in the right nutrients in the right amounts will not only have you feeling great but performing at your best both short and long-term. ### SPEAK TO OUR TOWNSVILLE ACCREDITED SPORTS DIETITIAN TODAY! If you’re an athlete looking to take your [performance](http://www.thephysiomovement.com.au/services/tpm-performance/) to the next level or just to understand the energy needs of a professional athlete better, [Dietitian professional](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) can help. Simply [get in touch](http://www.thephysiomovement.com.au/contact-us/) with [The Physio Movement](http://www.thephysiomovement.com.au) today or [BOOK NOW.](http://www.thephysiomovement.com.au/book-now/) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/08/what-to-eat-as-an-athlete-200x300.jpeg "– Tpm") Author: [Fuel your Life](https://fuelyourlife.com.au/2020/08/04/understanding-the-energy-needs-of-a-professional-athlete/) --- ### [Foot Pain and Running | The Physio Movement](https://www.thephysiomovement.com.au/foot-pain-and-running-the-physio-movement/) **Published:** July 23, 2021 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/foot-pain-when-running-300x200.jpeg "– Tpm") Foot pain is the bearer of all evil when running. With so many bones, tendons, ligaments and more in the foot, it can sometimes be difficult to self-diagnose your pain while running, and to know if it is damaging or not. Here is our brief guide to [foot pain](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) while running, and some warning signs to look out for. ***Tendons*** Tendon problems can be characterised mainly into tendinopathies and tenosynovitis. Tendinopathies are usually more common, and can be seen in the period after quick spikes in training load, or changes in surface, terrain or even footwear. The most common tendinopathy areas in the foot are the Achilles, the tibialis posterior, and the muscles which flex your big toe. The best part about most tendinopathies are you can usually train through them to a degree, it’s just a question of how much. This is dependent on a case-by-case basis, and should be discussed with your physiotherapist. Tendinopathies usually present as pain first thing in the morning, or after a run; pain which warms up throughout a run; and thickening over the site of the tendon. The key difference between this and a tenosynovitis is inflammation. Tendons themselves don’t inflame, but the sheath which they are surrounded by can inflame and cause pain. The pain coming from a tenosynovitis is often more severe but also more short-lived. Being an inflammatory issue, these are usually treated with relative rest and anti-inflammatories, rather than modifying load, as they can usually resolve much quicker. ***Ligaments*** There are many ligaments throughout the foot, but often these don’t actually cause us issues during long-distance running, and also often aren’t injured with distance running. Ligaments don’t like sudden changes in force or sudden changes of direction. Take your ankle ligaments, for example. These are often injured by rolling your ankle, or having something fall on them in sport. During rehabilitation, we often promote straight line activity for ligament injuries as early as possible, as this doesn’t tend to flare these injuries too much if done in moderation. ***Bones*** A distance runner’s worst nightmare. Bony injuries are usually responsible for the most time missed by endurance athletes due to the difficulty associated with healing. The bones of the foot can be even more complex with healing times, due to the variability in blood supply. Stress injuries to the 5th metatarsal and navicular for example, take much longer to heal and should be treated with much more care due to their lack of blood supply. In contrast, calcaneal stress fractures have much lower associated risk, because of the improved blood supply. Bony stress injuries are usually characterised by ongoing pain which worsens with running or weightbearing, localised pain area and a dull, aching nature at rest, which sharpens with activity. If you suspect that you may have a bony stress injury, consult your physiotherapist immediately, who may also involve a sports physician or orthopaedic surgeon if more severe. The rehabilitation process for a bony stress injury is multi-faceted, often involving a number of different professionals, including Dietitians, S&C coaches, Sports Physicians and even your own coach. ***Summary*** The biggest take away point for runners here is that if you have pain – see your [physiotherapist.](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) We won’t always tell you to rest (which we know you are all afraid of!). In fact, we usually do quite the opposite, facilitating ways you may be able to run with more comfort while you rehabilitate your injury. Come and see the running specialists here at [TPM](http://www.thephysiomovement.com.au/) for a focused, individualised rehabilitation program to get you back doing what you love! Physiotherapist Connor McKay --- ### [Weight training for fat loss and muscle gain ](https://www.thephysiomovement.com.au/weight-training-for-fat-loss-and-muscle-gain/) **Published:** April 14, 2022 **Author:** **Content:** **![](http://www.thephysiomovement.com.au/wp-content/uploads/Weighttraining--1024x683.jpeg "– Tpm")** ## Weight training for weight loss and muscle gain, are they different, or are they the same? There is a lot of false and misleading information out there and when it comes to training for body composition changes, there are many personal opinions out there. Learning how to lose weight and gain muscle at the same time isn’t easy. But according to experts it can be done. Firstly, appropriate diet and training are key. It is always advised that you should seek out a [good nutritionist](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), [dietitian](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), and strength coach to assist you. When it comes to dieting, we know there is a large mental aspect that comes with eating for your goal, so seeking the right assistance is vital in getting this right. In addition, people invest a lot of time into training without seeing results, which is simply a result of the program not being favorable for the individual. So please seek the right professional advice and assistance, and the results will come quicker. ### **Top things to consider when trying to gain muscle mass**. 1. **Eat enough** Again, diet is key! Make sure you have enough calories and the right amount of macronutrients to provide an environment that inflates muscle growth. Second, to that, it is just as important to understand the vitality of appropriate weight training. 2. **Be mindful of your amount of cardio training** Overtraining will affect your ability to grow muscle. The reason being is that it may actually mean that you aren’t getting enough calories, in comparison to your energy output. Secondly, too much cardio may affect your ability to lift weight at a high enough load to stimulate muscle growth. 3. **Weight training** A training frequency where muscle groups are targeted two times per week is suggested by most research. This will likely lead to you doing a split that resembles something like: legs, push, and pull. The suggested amount of sets per session per body part is around 8-10. Muscles grow to a stimulus of stressful tension that involves progressive overload. It must be challenging, and you must progress. Stent ~ Sports Physiotherapist --- ### [PANDA Week : Perinatal Anxiety and Depression](https://www.thephysiomovement.com.au/panda-week-perinatal-anxiety-and-depression/) **Published:** November 9, 2020 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/11/Pregnancy_Chiro-200x300.jpeg "– Tpm") ## PANDA Week 2020 November 8 marks the beginning of PANDA week 2020.[ PANDA](https://www.panda.org.au/) week aims to bring recognition to Perinatal Anxiety and Depression. Perinatal mental health concerns parents (including soon to be mums + dads) – specifically the potential mental health troubles that come along with being a new parent. With the 2020 theme being *Tell someone who cares,* PANDA works to - Enable people who face unique challenges in becoming parents to access the support they need for their mental wellbeing, including [Aboriginal and Torres Strait Islander parents](https://raisingchildren.net.au/for-professionals/aboriginal-torres-strait-islanders-parents), culturally and linguistically diverse (CALD) parents, and parents in low socio-economic communities and rural and remote communities. - Highlight the fact that not all expecting and new parents who need support are able to access it, and working together toward a solution. - Provide the tools expecting and new parents need in order to successfully find support for their mental wellbeing. - Provide health professionals with information and language that will allow them to support the mental health of their clients just as much as they do their physical health. In Australia alone 100,000 families each year will be affected by mental health within the perinatal period. This period is defined as the time between conception of a child through to the first year of life. It is therefore understandable why we see so many families that struggle with mental health during this time. The ups, the downs and the uncertainties that come with being a new parent are unparalleled to any other experience in our lives. PANDA serves as a purpose to support parents in this time to ensure them that what they are going through isn’t uncommon, and there is help. It is estimated that **1 in 5 new mothers** will experience mental health difficulties during the perinatal period. **1 in 10 new fathers** will also be affected in this time. TPM this year is engaging with PANDA week as a support hub for parents to seek out help. If you yourself are experiencing any troubles as a new parent we encourage you to reach out ~ speaking to one of our trusted professionals is a great place to start or contacting PANDA [Hotlines.](https://www.panda.org.au/about/panda-programs) ### What are the signs of Post natal depression or perinatal mental illness? - Feeling sad, low or crying for no obvious reason - Persistent generalised worry - Being constantly ‘on edge’ or worried - Difficulties sleeping - Experiencing constant lethargy - Having little or no interest in things that normally bring you joy - Fear of being alone, or with others - Increased alcohol or drug use - Developing obsessive compulsive behaviours ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/11/Postnatal_depression-200x300.jpeg "– Tpm") We Know that everyone experiences postnatal anxiety and depression differently, and the sooner people seek support the sooner they can start feeling better. PANDA’s National Perinatal Mental Health Helpline – 1300 726 306 Up to date information and advice on PANDA’s websites. - [panda.org.au](http://www.panda.org.au) - [howisdadgoing.org.au](http://www.howisdadgoing.org.au) --- ### [Osteoporosis](https://www.thephysiomovement.com.au/osteoporosis/) **Published:** May 2, 2017 **Author:** The Physio Movement **Content:** Osteoporosis is a bone disease which is characterized by low bone mass and a change in the structure leading to a significant risk of fractures. This loss of bone mineral density is bone activity that favours the osteoclast cell activity (degradation of calcium and collagen) over the osteoblast cell activity (bone building). Risk factors are as following >65 yrs of age Small frame, very low bmi Loss of height (>3.81cm) Females more predisposed then males, (during post menopause, reduced estrogen negatively affecting bone growth) With current levels of inactivity the prevalence of osteoporosis is increasing as people at a younger age are exhibiting higher levels of inactivity. this is an issue as a fractured hip (neck of the femur) at a older age is greatly associated with morality. Current literature supports that there are 2 main strategies to help improve bone density and reducing the likelihood of fractures to incidents such as falls. Firstly is it very important in the first 3 decades of life to have a correct diet, (high intake of calcium and vitamin D and a high level of physical activity. An example of this is participating in sports from the ages of 11-15 has been shown to have a significant correlation in hip and low back bone density. As we get older there is an expected decline in bone mass, but this is accelerated in a person’s who is inactive compared to an active person where’s physical activity can inhibit this decline. Whilst is it established to get in early is to have the best preventative measures from developing osteoporosis, physical activity helped with improving bone density and also reducing their risk of falls of the elderly and post menopausal women. The activities which incur the greatest stimulation for improved bone density and reduce bone reabsorption was found to be resistance training and movements that involved intense dynamic movements (jumping hopping etc) vs lower loading exercises which as cycling and swimming. The mode of exercise prescribed will vary on a case by case basis, as an 17 year old male will respond differently to a 60 year old female. The importance of vitamin D should also not be overlooked as it is necessary for the maintenance of structural integrity and function of the musculoskeletal system, so doing any of recommended mode of training in an outdoor setting would be of most benefit. **Categories:** Sports Medicine & Nutrition --- ### [Staying Active with Rheumatoid Arthritis](https://www.thephysiomovement.com.au/staying-active-with-rheumatoid-arthritis/) **Published:** April 29, 2017 **Author:** The Physio Movement **Content:** Rheumatoid arthritis is a chronic inflammatory disease where the immune system starts attack the healthy tissue lining of the joints. It is commonly presented in the fingers, wrists, feet and ankles and can cause painful deformities and immobility. This leads to muscle loss and weakness, which in turn results in a significant reduction of physical activity and aerobic capacity, also heightening the risk of other associated comorbidities. Currently the direct cause of this dysfunction of the immune system is unknown but the main risk factors towards developing RA is smoking and family history. While there is no cure for RA there is a number of effective maintenance therapies either through the use of medicine or physical therapy. [Exercise therapy](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) has been consistently been shown in recent studies to have a key role in managing those with RA, studies showing that exercise reverses the negative effects that the disease has on the muscle, improves function and decreases disability as seen at [The Physio Movement](http://www.thephysiomovement.com.au/). Previous exercise regimes were more conservative focusing more towards isometric strengthening programs but recent literature review showed that incorporating both an aerobic training or high impact activity did not increase disease activity nor cause any long-term structural damage and was more an effective intervention for disease maintenance. While exercise has been shown to be of great benefit and it is found to be safe for people with RA is it important that you get the correct information from an allied health professional. Couple of quick pointers to help those with RA - During a flare-up, rest joint as there is increased risk of damage - Avoid uncomfortable / poor posture and positions during activity - During flare-ups avoid stretching or excessive bending - Do activity within pain levels (generally considered pain within a pain increase of 1-2/10) - Have correct work to rest ratio to help avoid significant fatigue - Try and use larger muscles / joints during activity’s i.e loading through the legs when picking something off ground or bending over - Resume exercise regime slowly once flare-up is gone The following guidelines is a rough example of an exercise regime recommended for people with RA Strength training & aerobic training for <1 hour per day, recommended to do exercise in smaller blocks throughout the day Aerobic component of 50-70% Maximum predicated HR Strength component 70% of maximum rep exercise frequency of ~2-3 times a week **Categories:** Sports Medicine & Nutrition --- ### [How to prevent Injuries whilst Training](https://www.thephysiomovement.com.au/how-to-prevent-injuries-whilst-training/) **Published:** March 18, 2018 **Author:** The Physio Movement **Content:** ## How to Prevent Injuries While You Train ![Preventing Sports Injuries - Physiotherapy Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2018/03/IMG_0152-300x200.jpg "Preventing Injuries - Physiotherapy Townsville – Tpm") ## How to Prevent Injuries – Simply put, Injuries occur when we don’t care for our bodies correctly. ### Common ways sporting injuries can occur are: - Too much training and not listening too our bodies, they need rest sometimes! - Not moving correctly, having poor technique or just utterly confused about the movements you are supposed to perform - Minimal body awareness, lack of proprioception (where you and your limbs are in space), and inability to brace the core, glutes and muscles to be worked - Too little training or deconditioning where our bodies become lax, weak and can develop poor posture and movement patterns ### How can we Prevent Injuries and get the most out of our training? - ### Let’s start focussing! Focus on exercise TECHNIQUE: ‘Am I performing the right movement, and can I feel it in the right muscles?’. ‘Does my trainer think I look good when I move, or do I need some 1-on-1 time to critique this?’. ‘Am I bracing my core throughout the whole movement, keeping in good posture/alignment and breathing regularly?’. Lastly, take it slow! Practice makes perfect, and the better you move the better your results will be. Did you know that slow and controlled movements are actually hard and can **burn more calories.** - ### Have you warmed up appropriately? A good warmup ensures every muscle you are about to use is fully ready to work and less likely to get an injury. A good warm up should get progressively harder as you get warmer, and ultimately lead into the moves you are going to perform in the workout. It also starts you thinking about your body and that ‘proprioception’ I mentioned earlier! \*A simple run does not cut it anymore. If you are struggling in the lighter phases of the warmup (excessive sweating, muscle pain and fatigue ect, you probably would benefit from a REST day, and should take it light throughout that whole workout; avoid overtraining. - ### Relax, cool down and breath At the end of every session, try and allow yourself at least 5-10min (30min is ideal) to cool down and let the body come back into a parasympathetic rhythm (low heart rate, regular blood flow, natural breathing). When we exercise, adrenaline and cortisol are released, contributing to higher stress levels throughout the body – which need to be down regulated post workout. Taking a few solid breaths, cooling the system (breeze, shade, cold water), holding some nice stretches or foam rolling will all aid in returning to a relaxed state, contribute to flexibility AND increase positivity for the rest of the day! - ### Feeling for body Aches, Pains and Niggles to address Injury As I have already mentioned, if your are feeling tired, run down, stiff and achey or just painful during the warmup, you probably shoulder take a day for yourself to rest and recovery. Listening to your body is a number one determine to prevent injury, and well, being injured isn’t going to allow you to keep training now is it?! Further, feeling something ‘go’, ‘pop’, ‘twinge’, ‘shoot’ or ‘give way’ are all signs of injury that can only progress if not looked after. Cracking can sometimes be an indication of injury, but often is just displaying tightness, tendon clicking or in some cases ‘general joint movement’ – not always a bad thing! If you ever have any worries that you may have or are developing an injury, it is always best to get it checked. It’s better to be safe knowing you are all good than progressing into a diagnosis that may take a lot longer to rehab. On that note, acute injuries (Eg; rolling an ankle) should be iced initially to reduce the swelling; 5min on; 5min off. Heat is then followed for increased blood flow, healing properties and relaxation effects! - ### Are you nourishing your body the right way? Lastly, nutrition and sleep. What is the point of you doing all of this hard work, but then not sufficiently fuelling your body and losing your gains? This is a common problem for everyone, females especially, where we always feel eating less will get us the best results, or the hot topic of ‘carbs are the devil’ type thing. Carbs, protein and fat (our macro’s or macro nutrients) effectively fuel the body. Carbs (in the form of unrefined sugars) help to migrate protein to the muscle cells, they do not just turn to fat. Fat, makes up our cells, again not just turning into fat in our body. Sugar is the thing to avoid; rapid absorption with minimal long term use. Supplementation is also important with products such as glutamine, creatine, super-greens, beta alanine, protein, carbohydrate powder, fish oil, and ZMA being my go to’s for optimal performance and gains. Each to their own with supplements, but it is always best to head into the professionals for such advice. Next, Sleep. being a massive part of your day, should contribute to 7-8hours and this ideally needs to be unbroken, quality sleep. You would be amazed at how much can be affected from a poor sleep; mood, daily activity and energy levels, exercise and performance, posture and muscle use, digestion, and so so much more – Get your 8hours in to prevent Injuries! Written by [Physiotherapist ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)Marissa Seeley **Categories:** Sports Medicine & Nutrition --- ### [Why see a Physiotherapist?](https://www.thephysiomovement.com.au/why-see-a-physiotherapist/) **Published:** February 22, 2018 **Author:** The Physio Movement **Content:** ## Why should you see a Physiotherapist? The first step of injury management is doing all you can to prevent an injury in the first place. Physiotherapists are not solely focused on the assessment and treatment of injuries – they are also university-trained experts in the prevention of human movement disorders. As a physiotherapist, I cannot stress to you enough the importance of working towards preventative health and the ways in which your physiotherapist can assist with this. ## Why see a physiotherapist before you get injured **1. Prevention is better than cure** It’s a cliché, but it’s true. Don’t wait for pain before paying attention to your health. You can make the choice to work towards preventing declining health and micro-tissue damage by working with your physiotherapist now, before pain strikes. **2. The absence of pain does not equate to the absence of injury** The danger with using pain alone as a reliable indicator of injury or sickness is that more often than not it’s a delayed signal – by the time you feel pain, damage may have already been done that is harder to treat. Pain is generally not a sudden reaction but the result of an enduring problem that gradually builds over time. **3. Your health is an investment** Just as you would invest time and money into maintaining your vehicle, treat your body with the same care. Consider your body a vehicle that is engineered for a long life of peak performance and needs regular maintenance schedules with your physiotherapist to avoid breakdown. **4. Optimal wellness is better than just being okay** If living an optimised physical lifestyle is important to you, then consider the meaning of wellness as ‘performing at your best’ rather than just feeling okay or without pain. While most of us now enjoy a longer life, if you are committed to optimal wellness you have the opportunity to make it a better one. **5. Health is a journey, not a destination. Good health relies on consistency** Don’t think of it as something on your ‘to do’ list that gets crossed off and concluded. This journey is a lifelong pursuit, but has massive daily benefits – starting today if you want it to. **6. Your [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) may offer more than you think** Your physiotherapist may be able to provide you with services beyond physiotherapy to assist in your quest for wellness. ## Why see a [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)? ![Why See a Physiotherapist](http://www.thephysiomovement.com.au/wp-content/uploads/2018/02/Why-see-a-Physiotherapist.jpeg "Why See a Physiotherapist – Tpm") ###### Thank you to [Medibank Private](https://www.medibank.com.au/health-insurance/) for Sharing **Why see a Physiotherapist** https://www.medibank.com.au/livebetter/be-magazine/exercise/7-reasons-to-see-a-physio-before-you-get-injured/ **Categories:** Uncategorized --- ### [How can a Bike Fit benefit you?](https://www.thephysiomovement.com.au/why-do-need-a-bike-fit/) **Published:** February 5, 2018 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/02/IMG_2767-200x300.jpg "– Tpm") **How can a Bike Fit benefit you?**  The setup of a bike may seem like something simple. Put the seat up to the right height and off you go, right? Cyclists who have been around the block a few times will know that this is definitely not the case. The easiest way for me to convey the **benefits of a bike fitting** is through my own personal story. Picture this – a 17-year-old kid, on the cusp of being pretty good at triathlons/cycling but continually getting injured. I’d had about 4 major injuries leading up to this point. I said to myself that if it were to happen again, I probably would have quit the sport. Everyone always said “it has to be something with your running”. Maybe they were right? Living in a regional city, access to a professional bike fitter with a clinical and sporting background was relatively limited. Therefore, I didn’t think too much about how my bike was fitted. This was until I was exposed to my first intensive bike fit, where the fitter (Peter Spencer – GC BikeFit) said to me, “You know, a lot of your issues are probably actually coming from your bike fit”. No way – I thought. That can’t possibly be true. ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/02/IMG_2770-200x300.jpg "– Tpm") ## How can a [Bike Fit](http://www.thephysiomovement.com.au/services/bike-fit-townsville/) improve Injury? To put it simply, my body is pretty lop-sided. This all stems from a 20mm leg length difference, causing one pronated and one supinated foot (with limited dorsiflexion), a hip with limited range of motion, and a shoulder that tends to sit slightly higher when riding and running. However, after a little while of altering my bike fit to work with these differences, I started to think that maybe these injuries could have been a result of my initial bike fit. Four years down the track, and multiple bike fits later, I personally have experienced **less injuries** (touch wood), **more comfort** on the bike, and an ability to **complete longer/harder rides** **without discomfort.** Another thing that has changed in this time is I have finished a **Physiotherapy degree,** combined with bike fit training under Peter’s guidance (and externally) . to assist cyclists of Townsville and wider North Queensland community. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/02/IMG_2769-300x200.jpg "– Tpm") ### **Bike Fit take home points** 1. Bike fits can help at **any age, skill level, weight** etc. – from an injury-prone 17-year old kid through to a perfectly healthy 80-year old who cycles 15km every few days to stay fit. Your bike fit is completely centred around your personal goals 2. Triathletes – don’t always assume your issues are coming from your running. It’s an easy go to, but have you had your bike fitted by a professional, or had a second opinion if you aren’t completely comfortable? 3. One position doesn’t fit all. It may look super cool to “slam your stem” and ride the smallest bike possible to be aero, but is this even functional for you? Could you be more comfortable, powerful and efficient? 4. Following on from this point, every BODY is different. You might have restrictions in hip movement while your mate Steve has the best joints and muscle length north of the state border. Your bike fits will be different and don’t stress about that – I will have to work with what YOU provide to me 5. It is NOT okay to be uncomfortable. If you are – tell someone and do something about it! This also goes for bike fits, which is why the price for our **TPM bike fits** include a follow-up to ensure that you have no issues 6. I have completed a [Physiotherapy](https://www.jcu.edu.au/courses-and-study/courses/bachelor-of-physiotherapy) degree. Why is this important? With a strong background in anatomy and physiology, body structure and function, strengths and limitations, along with my ability to TREAT while I see you, will help with any possible dysfunctions and limitations 7. And on top of that, you can claim your fit with **Private Health Insurance** ### **We spend millions on the newest, fastest, most aero carbon parts to help make our bikes faster.** ### **Why not invest the money in your body first to make yourself more comfortable, efficient and powerful?** ## Professional Bike Fitting Townsville – now available at [The Physio Movement.](http://www.thephysiomovement.com.au/) **Categories:** Sports Medicine & Nutrition --- ### [How to adapt and modify your Sport during a pandemic](https://www.thephysiomovement.com.au/how-to-adapt-and-modify-your-sport-during-coronavirus/) **Published:** April 21, 2020 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/04/Scott-Evans-Physio-TPM-300x293.jpg "– Tpm") Physiotherapist Scott Evans had just signed his 2020 season with Townsville Centrals, pre season was ramping up, and news was received that the 2020 season will be placed on hold with no return date set. How do you navigate the year? “With all sport being postponed for the indefinite future my plans of beginning my rugby league career at Townsville Centrals have been shattered. This would have been my first year playing league in Townsville for three years, and I was excited. Rugby league is such a big part of my life and it’s weird not having it, but there are always positives and negatives of every situation. The more I think about it, the more positives I can find in this situation. I have played rugby league every year for the past 15 years, including the past 7 years as a senior first grade player. My small frame has been bashed, cut and belted every season. But for the love of game I keep going back. I have been lucky with injuries however over the past two seasons I have managed injuries (hamstring and hip) to be able to play. They didn’t stop me from playing but I never really had the opportunity to play with my body feeling 100%. With the league season and even training seeming to be a long way away, I now have this opportunity to get myself right. I can do it my way and have the beauty of time. In addition, I now have time, time I have never had for 15 years. No training on weeknights nor weekend commitments. It feels weird but in a way it feels nice. I can spend more time with family and also enjoy other hobbies more like camping and fishing. I can only see this opportunity of time away from sport an avenue for me to refresh physically and mentally. But time away from rugby is not all roses, there are some down sides. I miss it, I miss seeing my mates regularly, I miss the competitiveness and I miss winning. Having that time set aside on a weekly basis where you go and see your mates and throw the footy around, play a few games, is really good for me. It helps mentally relax, forget about life problems and in some way keeps me focussed. So it is defiantly going to be tough spending time away from the game. You have to take the good with the bad in every situation. I have taken having the opportunity to play rugby league for granted for the last 15 years, and now I have to adapt. It’s strange! Overall however I’m going to accept this change and use it as an opportunity to better myself and come back to rugby league, whenever that maybe be, healthier, refreshed and fingers crossed a better player.” Learn more about [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) [Scott Evans ](http://www.thephysiomovement.com.au/about/the-team/scott-evans/) --- ### [The Role of Stress on your Health and Wellbeing](https://www.thephysiomovement.com.au/the-role-of-stress-on-your-health-and-wellbeing/) **Published:** December 19, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/12/Managing-Stress-for-Health-1-1-1024x768.jpeg "– Tpm")### **The impact of stress on your Health and Wellbeing In 2019 stress is a part and parcel of our daily lives, whether it’s a demanding full-time job, juggling work and social commitments, managing health issues and injuries or just generally feeling burnt out, it can become increasingly difficult to manage. While stress can make us want to pull our hair out, it’s important to know that you’re not alone and there are various strategies you can implement to improve your ability to handle stress. ### Is all Stress Bad for our Health? It’s important to acknowledge that not all stress is inherently negative, with the right amount of stress being helpful in boosting our energy levels, living a meaningful life and facilitating long term happiness. It’s only when stress becomes unmanageable that it can negatively impact our health and impair our ability to function normally. ### Factors that Indicate you are not handling Stress Factors that may indicate you are not handling stress are: - When it socially isolates you from others - When you feel inadequate - When you feel meaningless ### How can you Manage Daily Stress? 1. #### Shift the focus By shifting your perspective during stressful situations by viewing it as a normal part of life and viewing as a challenge or opportunity for personal growth – we are far more adaptable to stress and our ability to cope is enhanced. 2. #### Connect with people By connecting with friends and family and being open with others during periods of elevated stress, it provides us with necessary reassurance and helps us reframe our situation. We are also inherently social creatures and socialising is proven to improve our mood, happiness and long-term wellbeing. 3. #### Prioritise Sleep Sleep is a foundational pillar of optimal health and functioning – both physical and mental. Sleeping a minimum of 7 hours per night improves hormone functioning, general recovery and also improves mood and mental health. A recent study compared one group of individuals who were instructed to sleep a normal 7-8 hours with a sleep deprived group (3-4 hours) over a period of two weeks. The sleep deprived group were far more sensitive to stress, negative emotion and were also more sensitive to pain than the sleepy heads – highlighting the importance of a good nights sleep on managing stress. 4. #### Regular Exercise Another pillar of health and functioning, routine physical activity has been shown to reduce stress, improve mental health, reduce risk of chronic health conditions and improve sense of body image amongst numerous additional positive effects. Simply engaging in routine physical activity three to four days per week can have a significant effect on improving mental and physical health and reducing stress. 5. #### Mindfulness and meditation Mindfulness and meditation has been a practice by numerous cultures for thousands of years and has recently hit the western world by storm – and for good reason. Just 10 minutes of meditation a day can have a positive influence on mood and can reduce stress. The relaxed breathing aspect of meditation helps to calm the nervous system and bring the body back into a more relaxed **“rest and digest”** state as opposed to fight or flight. Meditation is also thought to improve peoples perspective to stress and its causes, which may be helpful in reducing and better managing stress. AT TPM a passion of ours is whole body health and we believe that our multidiscipline clinic can assist **reduce stress** through several avenues. 1. Exercise Programs with our [Exercise Physiologist ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) 2. [Massage](http://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/) for stressed muscles and relaxation 3. [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) for combining mindfulness with Exercise 4. [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) to assist with Pain and Injury management 5. [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) to address headaches, neck pain and back pain associated with excess stress ~ If you are feeling overwhelmed or struggling with an aspect in your life, there are an abundance of helplines available. [Mission Australia ](https://www.missionaustralia.com.au/?utm_expid=.Uz3YH17iRW2XVsuGu0BJ8A.0&utm_referrer=https%3A%2F%2Fwww.missionaustralia.com.au%2Fwhat-we-do%2Fmental-health-alcohol-other-drugs%2Fmental-health%3Fgclid%3DEAIaIQobChMI0KjDtIXA5gIVhZKPCh0lvgReEAAYAiAAEgJJovD_BwE%26gclsrc%3Daw.ds) [Beyond Blue](https://www.beyondblue.org.au/get-support/national-help-lines-and-websites) [Health Direct ](https://www.healthdirect.gov.au/mental-health-helplines) [Mental Health](https://www.health.nsw.gov.au/mentalhealth/Pages/Mental-Health-Line.aspx) --- ### [Should You Rest a Sore Back?](https://www.thephysiomovement.com.au/should-i-rest-a-sore-back/) **Published:** December 13, 2019 **Author:** **Content:** [![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/12/Should-I-rest-a-sore-back-1024x536.jpg "– Tpm")](http://www.thephysiomovement.com.au/)When back Pain Occurs, Should you rest? ### What is Back Pain? Non-specific acute low back pain (NSALBP) is a common injury treated in the health care space. NSALBP is a sudden onset of **low back pain** in the absence specific underlying disease or morphology. Back Pain effects each and every one of us differently and at its worst can be significantly debilitating. Symptoms of Back Pain include a sudden onset of sharp stabbing low back sensations aggravated by lumbar spine movement such as bending and twisting. ### How to Treat Back Pain? So what is the best thing to do when acute back pain occurs? Should you rest? Take the day off work to let it settle? A common misconception in the management of NSALBP is to completely rest to help resolve your symptoms. Now I’m not saying that resting will not help manage your symptoms but completely resting is not going to help you get any better. In fact I would argue that complete rest has a greater chance of prolonging your NSALBP and aggravating your pain. Relative rest (staying as active as tolerated) and performing therapeutic exercise (movement exercises) is a greater option to complete rest and is extremely effective and easy to perform. The correct prescription of a specific therapeutic exercise program to your presentation can be extremely effective in settling/resolving Back Pain. Exercises may include relaxation breathing techniques, lumbar rotations, knee rocks, walking etc. Our bodies are built to move and not stay sedentary and through performing correct therapeutic exercise tailored to you, you will not damage your back through movement. Not only will therapeutic exercise assist in managing your symptoms but is a great way to get active and return your previous level of function faster. ### Back Pain and Physiotherapy At TPM all of our Physiotherapists’ are highly trained to diagnose and treat Acute Back Pain appropriately and effectively. Treated correctly, your Back Pain will resolve quickly. So if your are experiencing a **sudden onset of low back pain** avoid complete rest, stay as active and tolerated and seek physiotherapy guidance. Ready to commit to a Pain Free Back? [Book Now](http://www.thephysiomovement.com.au/book-now/) for an Initial Physiotherapy appointment [Physiotherapist Scott Evans](http://www.thephysiomovement.com.au/about/the-team/scott-evans/) --- ### [Using Heat to Aid Performance](https://www.thephysiomovement.com.au/using-heat-to-aid-performance/) **Published:** November 17, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Heat-to-aid-performance.jpeg "– Tpm")## **Welcome to NQ Summer (Part 3)** **Using heat to aid performance:** Recently there has been fierce debate regarding the benefits of heat vs. altitude training. Everyone has seen their favourite athletes living it up in Europe or Falls Creek each year trying to get the benefits that altitude training gives. However, in more recent years, it has been found that heat training can also give us some benefits, with different effects. Below is a few tables adapted from Synergy Fitness which gives some insight into the benefits, recommendations and disadvantages of heat and altitude training. #### Recommendations for Heat and Altitude training **ALTITUDE TRAINING** **HEAT TRAINING** - Optimal range: 2000-2500m - 21-28 days exposure - Minimum 12-18hrs/day - Temperature >36C/Humidity >50% - 7-14 days exposure - 90-100min/day (short exposures) OR every 3rd day (long exposures) - Exercise intensity approximately 50% VO2 #### **Benefits of Heat and Altitude Training** **ALTITUDE TRAINING** **HEAT TRAINING** - Increased EPO, Red Blood Cell count/haemoglobin, lactate clearance, metabolism, oxygen to muscle - Reduced lactate production - Maintained for 12-28 days - Increased plasma volume, sweat sensitivity, blood flow to skin, endurance - Reduced HR during exercise, loss of salt in sweat - Maintained for 10-28 days #### **Performance Benefits of Heat and Altitude Training** **ALTITUDE TRAINING** **HEAT TRAINING** - Improved aerobic performance/CV fitness - Improved repeated high intensity effort ability - Increased fat loss - Increased recovery rate - Increased aerobic capacity and cardiovascular efficiency - Maintained electrolyte balance - Increased body internal cooling effect and glycogen sparing #### **Disadvantages/Risks of Heat and Altitude Training** **ALTITUDE TRAINING** **HEAT TRAINING** - Doesn’t work for everyone - Altitude sickness - Training intensity may decrease due to greater energy demands - Increased impact on immune system - Heat illness - Dehydration (acute and cumulative) - Need the right temperature and humidity range to get the benefits This information is designed to provide the facts for an informed decision. Different sports and environments will require different training methods. For example, if you are an athlete going to race in Kona, heat training could be beneficial to assist with your performance in the heat. While other endurance athletes may find more benefit from altitude training due to their prior experience in the area. These methods are individual and for further information on how to safely use these methods of training to your advantage, contact [TPM Performance](http://www.thephysiomovement.com.au/contact-us/) today. --- ### [Managing Fatigue in the Heat - Part 2](https://www.thephysiomovement.com.au/managing-fatigue-in-the-heat-part-2/) **Published:** November 11, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Managing-Fatigue-in-the-Heat-683x1024.jpeg "– Tpm") ## ## **Managing fatigue in the heat** #### **Welcome to NQ Summer (Part 2)** The second part of this three-part series designed to be your survival guide to training this summer in North Queensland focuses on managing our fatigue and performance reduction in the heat. ***Rehydration*** The process of rehydration is impacted by a wide range of external and internal factors. Firstly, there is the degree of environmental stress – e.g. temperature, wind, humidity etc. Changes in these measures directly influence physiological changes, such as sweat rate. A study proposed that fluid intake rapidly increases above 25deg Celsius, with a large increase in environmental stress. Not only does environmental stress elicit physiological changes, but also psychological. ***For example:*** *When going for a run and it is 35deg Celsius – do you prefer to have a cooler or a warmer drink to quench your thirst?* Also, there is the idea that athletes who have previous experience in rehydration and performing in the heat have a better understanding of how much fluid intake is required prior to dehydration occurring, therefore can be better equipped to manage their fluid intake. In addition, consider the beverage and it’s characteristics – whilst we would all love to be having a beer, this isn’t really the first thing we are thinking about to assist in rehydration on a run (in most cases). The taste, salinity, sweetness and other factors impact how much fluid we can and will consume in difficult conditions. ***Pre-exercise Hydration*** Athletes who perform a large amount of exercise can be chronically dehydrated, causing physiological changes such as increased cardiovascular strain and increased core temperature. The American College of Sports Medicine has recommended that 500mL of fluid be consumed at least two hours prior to exercise with adequate time for urination to ensure adequate hydration. Electrolytes through food and fluid also become important, due to the sodium loss within sweat, altering electrolyte levels. It has been recommended to maintain hydration better that we combine water with glycerol for improved effects ***Rehydration during Exercise*** Physiologically, rehydration helps dissipate heat and sustain cardiac output (among other things). Plasma volume is better maintained in the heat with rehydration than without, and also rehydration limits the hyperthermia (overheating) we experience in warm conditions. To manage fluid loss, most studies recommend simply trying to replace the amount of fluid lost through sweat, through rehydration. However, athletes often find this concept difficult, even though studies have shown that our bodies are able to tolerate this level of fluid. To make this concept easier, trial using different drinks with different tastes to make it more appealing. In addition, the stomach should always have about 400-600mL of fluid to maintain appropriate gastric emptying, with about 6-8% of this in carbohydrates (higher than this limits fluid absorption). ***Rehydration following Exercise*** In what may seem like an odd theory, studies show that water may not actually be the best fluid for rehydration following exercise. Consuming water alone decreases osmolality, which decreases the drive to drink and increases urine output. Including carbohydrates in your post-exercise formula can help with absorption. This will also come through your post-exercise meals in most cases. Whilst trying to replace sweat loss following exercise is great, you may still find yourself dehydrated using this formula. It has been suggested that aiming for 150% of weight loss with a high sodium content may be better for replacing fluid. ***DISCLAIMER:*** This information is in its most basic form, however can be adapted to each individual based on physiological characteristics. For further information, feel free to [contact us](http://www.thephysiomovement.com.au/contact-us/) for more individual advice. Connor McKay --- ### [Training in the Summer Heat](https://www.thephysiomovement.com.au/training-in-the-summer-heat/) **Published:** November 4, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Summer-Training-in-the-Heat-683x1024.jpeg "– Tpm") ### **Training in the Heat** ### **Welcome to North Queensland Summer** As we move into the hotter months of the year in North Queensland, it seems important to discuss the effects of training in the heat on performance, and how to best manage our training while in this environment. Learning to perform in the heat is a difficult task which has been deeply researched. This blog is part of a three-part series which will discuss: 1. **What happens** to our body **during training** in the **heat** 2. How to **manage our fatigue** in the heat, and 3. How to **use heat to aid performance**. #### What happens to our body during during training the heat? The effects of increased skin temperature and increased core body temperature alone and combined reduce maximal oxygen uptake, or what some know as VO2max. This, in simple terms, causes that specific **exercise to become harder**, and as we all know when a workout is more difficult we can’t sustain it for as long. *For example:* *Connor goes for a run at 5:00/km pace for 6km in 20deg Celsius heat, and finds it a lot easier than running at 5:00/km pace for 6km in 30deg Celsius heat.* Greater “relative intensity” essentially causes increased cardiovascular strain, which invariably makes our session feel harder perceptually to us. Therefore, constant-rate exercise (I’m looking at you, endurance athletes), is a lot harder to maintain, and can only be performed for shorter periods or requires reduced pace. Most studies have found that maintaining a constant pace is more difficult due to increased strain, rather than mainly CNS fatigue (i.e. brain/spinal cord) or skeletal muscle metabolism. Sweating is the way that we try and reduce our body temperature, and obviously this accelerates in hotter environments. Sweat losses therefore tend to exceed our fluid intake, and once we have lost greater than 2% of our body mass, dehydration becomes a further factor in heat stress. Dehydration works by reducing plasma volume and increasing hyperthermia, therefore further reducing VO2max. *For example:* *Connor starts his run at 75kg and finishes at 73kg, meaning he was in relative dehydration at the end of his run and unable to keep up fluid intake. This impaired his performance.* Now, whilst there are mainly CV effects during heat training, there are certainly some CNS effects involved as well which should too be taken into consideration in extreme conditions. So overall, in this brief summary of what happens to our body under extreme heat conditions, we can see that unfortunately we do have to alter our training during the warmer months. But in the end, there are ways we can use heat to our advantage as well. Keep your eyes peeled for part 2! [Physiotherapist ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Connor McKay --- ### [How to avoid Shoulder Injury for Swimmers](https://www.thephysiomovement.com.au/how-to-avoid-shoulder-injury-for-swimmers/) **Published:** May 8, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/swimmer-300x225.jpeg "– Tpm") **SHOULDER INJURIES IN SWIMMERS** As a Swimmer and a Physiotherapist myself, often I am seeing a high number of **Shoulder Injuries** in this population. It is difficult to prevent these injuries, after all swimming is a repetitive overhead sport which in itself, is a common predictor for shoulder injury. However, more recent research has shown there are three key risk factors (among others) associated with development of shoulder injury in not only swimmers, but overhead athletes as a whole. 1. ***REDUCED INTERNAL ROTATION MOBILITY*** In a 2018 meta-analysis found that whilst their study did not yield significant results, they were able to find a correlation between reduced glenohumeral internal rotation and shoulder injury in overhead athletes. Shoulder injury was almost twice as likely in athletes with reduced internal rotation of the shoulder than in athletes with normal internal rotation range. **Simply put, shoulders which had reduced internal rotation (pictured below) were at a higher risk of shoulder injury.** This can occur as a result of reduced ER:IR ratio, or more easily described as a lack of functional rotator cuff strength during activity. The rotator cuff functions to support the humeral head (top of the arm bone) in the socket, as the shoulder can move freely in a number of directions. This is why the shoulder is useful in swimming. However, as the shoulder is so mobile, it also places it at a high risk of injury due to instability, which can often occur with this dysfunction. If this risk factor is identified, swimmers can work with their physiotherapist to ensure that they are able to maximise their mobility in internal rotation, to improve their performance and reduce their risk of injury ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Internal-Rotation-300x257.png "– Tpm") ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Internal-rotation-1-300x168.png "– Tpm") 2. ***EXTERNAL ROTATOR WEAKNESS*** External rotation is the opposite movement to internal rotation, i.e. turning the arm upwards. It is performed by infraspinatus and teres minor – two rotator cuff muscles (which were mentioned earlier). It is important to note that external rotation is the opposite of internal, as the external rotators work to support the shoulder into internal rotation by slowly releasing. This is known as eccentric strengthening, and can help to reduce injury prevalence in swimmers. Often I will prescribe eccentric external rotator strengthening to patients in order to open up their joint, and to relieve the “impingement-style” symptoms that swimmers will often experience. This is not only a treatment modality, but can also be used in prevention. It is important to remember that we are prescribing these exercises for OVERHEAD athletes, therefore to make them functional, we need to do them OVERHEAD (see picture below) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Swimmers-Shoulders-300x252.png "– Tpm") 3. ***SCAPULAR DYSKINESIS*** Big fancy words for “shoulder blades which aren’t moving the way we want them to”. The shoulder blades are extremely important in supporting overhead movements. Often this can be a good place to start for preventing and rehabilitating shoulder injuries in our swimming population. It is important that we are able to develop good scapular stability throughout overhead movements, not only with movements to 90 degrees. A great exercise to try is dumbbell stars (see below, add weights and focus on squeezing shoulder blades), not to focus on lifting big weights, but to focus on good scapular position moving into an overhead position. These can obviously be progressed but are a good place to start. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Scapular-300x263.png "– Tpm") Please consult with your [Physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) or Allied Health Professional prior to commencing these exercises if you have previously experienced shoulder injury or shoulder issues. Happy swimming! Connor – Physiotherapist @ TPM *Disclaimer: this article is a bit research-heavy, however it provides some good information for swimmers to prevent injury and understand more about why they may be experiencing shoulder pain. If you have any questions about any of the material, feel free to contact me or e-mail me on* [*connor@thephysiomovement.com.au*](mailto:connor@thephysiomovement.com.au) --- ### [Benefits of Foam Rolling](https://www.thephysiomovement.com.au/benefits-of-foam-rolling/) **Published:** May 8, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Foam-roller-Townsville.jpeg "– Tpm") ### Foam Rolling is everywhere and If you haven’t already heard about foam rolling, now is your time to jump on board the train! Foam rolling is the latest craze for all levels of athletes to recover and improve performance. The practice applies different levels of foam density to the muscles providing a form of self massage, trigger point release and myofascial mobility. The harder the roller, the deeper the pressure. There are many reasons behind foam rolling; not just to give yourself a free massage! ### **Foam rolling enhances joint range of motion and myofascial mobility.** After foam rolling, knee flexion was seen to improve by 10degrees, 2minutes post rolling, and 8 degrees, 10minutes post quadricep rolling. Similar improvements are noted in hip extension after rolling the anterior thigh, and hip flexion after rolling the hamstring muscles. Therefore, foam rolling would be a beneficial practice to perform prior to a workout, to maximally improve joint range of motion and workout proficiency. Example: Foam roll the hamstrings prior to a squat workout to increase hip flexion range of motion. (pictured below) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Foam-rolling--300x213.png "– Tpm") ### **Foam rolling decreases the effects of DOMS (delayed onset of muscle soreness), but does not negatively effect muscle performance.** Due to DOMS being caused by damage to connective tissue, continuation of foam rolling can decrease the perception of muscle fatigue and pain levels for up to 30minutes, when used for more than 10minutes post exercise or training. Foam rolling targets the connective tissue, rather than the muscle, therefore has not shown to enhance or change muscle performance measures such as; vertical jumping, sprinting, broad jumping and general muscle activation. Example: Foam roll the calf muscles after running to decrease DOMS. (pictured below) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Foam-rolling-Townsville-300x225.png "– Tpm") ### So how is Foam Rolling benefiting us? Well, there are a few reasons. 1. Due to the pressure applied directly to the skin and fascia (connective tissue that surrounds each muscle), it is thought that range of motion is increased due to the changes in viscoelastic (stretchy-ness) and viscous property of the connective tissue. This occurs when scar tissue and damaged connective tissue is mechanically broken down and remobilised back to its regular gel-like state. Further improved by alterations in muscle spindle length and stretch perception = longer, more stretchy muscles! 2. Foam rolling creates friction, causing blood flow to increase, hence, intramuscular temperature increase and blood lactate removal = relaxation effects, muscle recovery, oxygen delivery and pain reduction! ### How to begin Foam Rolling? The easiest way to start is adding a quick 5-10minutes to your warmup, or on cooling down after a workout. Next, start adding foam rolling sessions outside of training sessions; a quick 20minute rollout 2-3 days a week can decrease pain levels and improve joint range of motion for up to 60minutes. Try to spend 30seconds-1minute on each muscle group, and repeat 3-4 times each group (on both sides!), and hang around the spots that hurt the most. [Learn more about TPM ](http://www.thephysiomovement.com.au/) \*Bonus note: Add static stretching (1min holds) to your foam rolling practice for further improvements in range of motion post exercise! Marissa Seeley – [Physiotherapist ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) --- ### [Pain beyond an X-Ray](https://www.thephysiomovement.com.au/pain-beyond-an-x-ray/) **Published:** May 17, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Back-Pain-Townsville-300x275.png "– Tpm") The ‘Miss Correct Posture’ competition. Contestants pose with trophies and their X-rays at the Chicago Chiropractors convention, May 1956. As chiropractors, when we examine our patients ‘alignment’ we see mechanical disorders that might seem best quantified through the taking of an X-ray. Poor posture is plain to see, and it would seem logical that any physical distortion should be corrected by mechanical means, an adjustment. It is presumed that if such ‘alignment’ issues were to go undiagnosed; degeneratve changes, wearing, compression, pinching, stretching, distortion, thinning, weakening, atrophy, that the consquences could be quite profound. Unfortunately, modern spine science just doesn’t support such a model. The focus has remained on static, mechanical distortion of neural tissue i.e. impinged nerves, cord tension, changes to CSF flow, IVF ligament encroachment *etc*. That spinal disorders must somehow begin as a mechanical problem that then compromises the nervous system. In other words, something goes ‘wrong’ within the spine and this ultimately ’causes’ neurological disturbances. **Pain science now suggests that we may have this sequence the wrong way around** We need to change our thinking away from diagnosing and assessing alignment and posture through static imaging, but rather **postural integrity, balance and spinal segmental control** through dynamic movement. You can have degenerative changes on your spinal x-ray and still have great range of motion and no pain, or you may have a lot of pain and poor range of motion. Movement and function are dynamic, not static, and we are more accurately able to determine the functional deconditioning that creates vulnerable tissues for future injury, such as a disc bulge or joint strain. What this means is that the painful tissue or symptoms that we experience in the spine is the result of a neurological system that has already begun to fail. And this failure is not evident on X-ray, or CT or even a MRI scan. Chiropractors are dealing with deficits in which the way the brain ‘sees’ the body. In essence, a disconnect between their brain’s perception of their spine and the reality of their moving parts. This is a much more complex system than the simple ‘bone out of place’ or ‘pinched nerve’. Although findings on X-ray can contribute to the patients pain symptoms, we need to evaluate the whole person, rather than treating the results we find on x-ray as the definitive source of that patients pain. We now know through research that pain is an output from the brain, an emotional response to perceived threat, rather than an input from damaged tissues. As a practitioner I will get more valuable information about your presenting condition by assessing the way you move, your strength, understanding the physicality of your job/sporting requirments, identifying and removing stressful stimulus, understanding your perception of your injury and your expectation of how you think I can help you, not looking at a piece of film. [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) – Dr Shae Famularo --- ### [Best Glute Exercises](https://www.thephysiomovement.com.au/best-glute-exercises/) **Published:** June 4, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/05/Best-Glute-Exercises-The-Physio-Movement-225x300.jpg "– Tpm") Quite often **Glute weakness** or imbalance can be the source of many lower limb injuries and performance determinants. However, there are many **Glute Exercises** available to help amend this issue. Recent studies have looked at muscle activation during common exercises, they looked at what had the best muscle activation for Gluteus maximus & Gluteus medius. Your **Gluteus maximus** is the main extensor of the hip (think pulling your leg towards and past your body) and it is the biggest of the gluteal muscles, sitting on top. It’s the muscle that makes up the bulk of our buttock. Your **Gluteus medius**, this is another glute muscle that sits below the crest of your hip around your side, and it helps to abduct (bring the limb away) and rotate the limb inwards. It also is very important in pelvic stability during single limb loading, such as walking & running. The exercises reviewed within the study were the following: – Side lying hip abduction – Clams with 30° hip flexion – Clams with 60° hip flexion – Single leg squat -Single leg deadlift – Lateral band walk -Forward lunge -Sideways lunge -Transverse lunge -Forward hop -Sideways hop -Transverse hop The results were **Gluteus Maximus activation** **Gluteus Medius activation** Single leg squat Side lying hip abduction Single leg deadlift Single leg squat Transverse lunge Lateral band walk Forward lunge Single leg deadlift Sideways lunge Sideways hop Side lying abduction Transverse lunge Sideways hop Transverse hop Clams with 60° hip flexion Forward hop Transverse hop Forward lunge Forward hop Clams with 30° hip flexion Clams with 30° hip flexion Sideways lunge Lateral band walk Clams with 60°hip flexion This isn’t to say that the other exercises are without use, as this is only taking into consideration 2 of the many muscles that act on the hip. There are a few exercises missing within the study, namely step-ups, but if we were to look at a good initial rehabilitation for these two muscle groups it would seem single leg squats & side lying hip abductions would be best. If we were to continue our progressions, its significantly easier to load up a single leg squat vs a side lying hip abduction, so even though a side lying hip abduction may have better activation, overall it will fall behind with loading. So while this is a good overview there are still considerations when it comes to exercise prescription such as limiting joints range of motion, balance, flexibility and previous or current injuries. Exercise Physiologist Callum Morrison. Learn more on how Callum can assist your strength today. --- ### [Orthotics for Children](https://www.thephysiomovement.com.au/orthotics-for-children/) **Published:** June 5, 2018 **Author:** **Content:** **![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/06/orthotics.jpeg "– Tpm")** Orthotics: shoe inserts that modify the forces going through the feet and lower limbs during weight bearing activities. Children are diagnosed with a ‘foot abnormality’ when the foot tends not to function in an ideal pattern during walking, running or stance. Conditions can be described as flat feet/ pronation, toe walking or pigeon toes, and can be painful or look funny. But do these conditions need early treatment or are they something children simply ‘grow out of’? ### Is it the feet that are the main culprit? \*Did you know that kids don’t actually start to heel strike (when the heel hits the ground as you place the foot down to walk each step – a ‘normal’ foot pattern in walking) until grade 1?! That’s 6-7years of development! The decision to trial orthotics can be based on a global lower limb assessment and the amount of work that ‘wants to be put in’ to get results. In some cases orthotics may be required, however, in the majority of cases they would be an adjunct to other strategies that may include strengthening and teaching good movement patterns. The aim of course is to remove the problem all together. Most often, children are provided with specialised orthotics when they present with a foot pathology or significant pain in the foot. These issues are usually unable to be fixed with regular movement retraining strategies and may benefit from a change in foot posture. Now in saying this, orthotics do not work alone; they work best with a combination of lower limb strength, movement training and gait re-education provided by physiotherapist’s, podiatrist’s, exercise physiologists or other movement specialists. Recent evidence based guidelines can be followed and implemented to aid clinicians in the proper assessment of children with ‘foot abnormalities’, and decide what, and if any, action is needed. \*Red flags\* to look out for could be changes in foot posture and issues like a family history of problematic flat feet. Guidelines explain the clinician is advised to 1\) TREAT symptomatic paediatric feet 2\) MONITOR (or with discretion simply treat) asymptomatic non-developmental paediatric feet 3\) IDENTIFY and advise asymptomatic developmental paediatric feet The ‘Abnormalities’ explained: – **Flat-feet** (over-pronation): a loss of the inside foot arch, +/- the ankle ‘falling’ inward. Some degree of flat footedness reduces with age, and this is normal up until around the age of 8-9yr. Symptomless flat feet that are assessed as being purely developmental should be left alone, but need monitoring over time “to see which way they are heading”. – **In-toeing** (Metatarsus adductus); the front half of the foot is turned inward. Also known as Pigeon toe; can be caused by a variety of joints not working in alignment. Orthotics used for temporary aiding of foot alignment (6/12) with combination of hip training and gait re-training. **Treatment** After an assessment of the lower limb and walking pattern, a variety of treatment options are available to address the specific issues causing pain, discomfort or movement abnormalities. Depending on the therapy chosen, different interventions will be provided, and may include; stretching, mobilisation (movement of joints), strengthening and muscle balancing, exercise, gait retaining, postural alignment or hands on therapy. All of which are evidence based, condition specific and have proven results. Orthotics may be trialled in conjunction with these treatment options. Sometimes, simple footwear advice is all that’s required, as a well-fitted, supportive shoe can assist in normal foot mechanics (further info on footwear in an upcoming article) Physiotherapist Marissa Seeley --- ### [How to Avoid CrossFit Injuries](https://www.thephysiomovement.com.au/how-to-avoid-crossfit-injuries/) **Published:** July 5, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/11/Crossfit-Injuries-Townsville-300x200.jpg "– Tpm") ## **A FAQ with Townsville CrossFit athletes who have injured themselves – “I probably shouldn’t do CrossFit?”** In Townsville as CrossFit and other high-intensity workouts become increasingly more popular, we often get asked the question of **how to avoid CrossFit Injuries**. At TPM, many of our clients are surprised to find out that a number of our [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractors,](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) actually do [CrossFit](http://www.crossfittownsville.com.au/) (and Coach!) and are also members at [F45 (Functional Training)!](https://f45training.com.au/townsvillecity/) Its inevitable that people will argue that all CrossFit workouts and High Intensity Functional training is extreme and dangerous – lifting heavy weights against a countdown timer, throwing medicine balls above your head, and swinging from bars all sound like they would likely end in an injury eventually. “Well, a recent a review which was published in 2017 in the Journal of Sports Rehabilitation comparing injury rates in people who participate in CrossFit workouts to those who enjoy other forms of exercise. They found that **injury rates from regularly doing CrossFit workouts are actually comparable to those other sports like distance running, soccer, ice hockey, football or gymnastics.** There is actually well-established body of evidence supporting that **weight training is great for you.** Youth and adults can improve bone density, metabolism and overall fitness, while older adults can fight age-related bone loss and maintain independent living.2,3 .’ Due to the many benefits of lifting weights and strength training, we strongly encourage and support our patients to lift weights if they are able and it supports their current rehabilitation plan (including your own body weight!) . Please ALWAYS consult with your therapist before commencing any new strength training programs. ## As Professionals who participate in CrossFit and Functional training – how do we **avoid CrossFit injuries?** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/11/Avoid-CrossFit-Injuries-300x200.jpeg "– Tpm") ### **NEVER skip your warm-up.** Its one of those days, you had every red light and you turn up just in time for the class to start! It is never a good idea to jump straight into a box jump burpee or heavy weighted squats. Your **CrossFit** coach should lead you through light cardio exercises and stretching prior to you touching a weighted bar! Warming up turns your muscles on, putting you in the best position to have optimal performance during your workout. A warm-up also loads up your muscle cells with the chemicals they need to perform hard physical activity. All performance benefits aside, experts also recommend **warming up to lower your risk of getting sidelined with an injury specifically during high-intensity workouts!** ### **Understand when to MODIFY.** You will all have days when something hurts -pain! This is our bodies way of letting us know that something isn’t right. When it comes to CrossFit Injuries and Functional Training Injuries – **Pain is NOT gain!** At times like this it is crucial to listen to your body and understand the differences between fatigue and muscle soreness or DOMS compared to specific acute pain within your body. If you are unsure, at TPM we create CrossFit modification programs with our CrossFit **Exercise Physiologist** to assist with pain and injury. We teach you to be mindful during your workout and know when you need less reps, less weight or a complete modification of a certain exercise. The best part of this training is that is “scalable” for athletes of all ages and abilities. Just ask our Townsville CrossFit Coach and Exercise Physiologist for ideas! ### **Look around.** Just like any industry, not all CrossFit gyms or “boxes” and coaches are the same. For us at TPM as Allied Health Professionals, knowing that your CrossFit coach is Invested in **YOUR** safety is our number one priority for Injury prevention and management. You want to find a coach who has done additional training on-top of their two day CrossFit certification, who has the ability to modify and scale your workout as you are training. If your coach is on their phone whilst you are working out – keep shopping around! ### **Train smart by increasing Cross-training.** Repetitive-motion injuries caused by doing just one sport or repetition of the same workout are some of the most common. You can prevent them by adding in additional cross training sports or activities that work different muscles. For example, if you mostly run, try taking our [TPM strength for runners](https://www.facebook.com/ThePhysioMovement/videos/1354306291337208/) class once a week. For CrossFit athletes, try adding in a running day! ### **TECHNIQUE, TECHNIQUE, TECHNIQUE!** Never let anything get in the way of asking for suggestions on how you can improve your technique – never stop perfecting. For CrossFit injuries, sacrificing form for more reps or a faster pace is a big no – even for the highest experienced athletes. Working out doing CrossFit or functional training should not cause you injury. Rather, the main goal should be to improve your strength which will assist in preventing injuries. Proper form when box jumping, squatting, snatching, and deadlifting matters. Make technique a priority and your body will thank you. If you find that **CrossFit injuries** are a little too frequent for you and you are constantly needing to modify, please do yourself a favour and come and seek professional assistance! Contact TPM[ here ](http://www.thephysiomovement.com.au/contact-us/) ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/11/CrossFit-Injuries-Townsville-300x200.jpeg "– Tpm") [Reference](http://bodyonept.com/2017/08/a-physical-therapists-guide-to-avoiding-injuries-at-crossfit/) --- ### [Could you be suffering from Text Neck?](https://www.thephysiomovement.com.au/do-you-have-text-neck/) **Published:** July 12, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/07/Chiro-Townsville-300x200.jpeg "– Tpm") Text neck was one of the topics of this years “Spinal Health Week” from the Chiropractors Association of Australia. According to a 2017 survey, 88% of Australians now own a smart phone, and we are pretty dependant on them with 35% checking their phone within 5 mins of waking up in the morning, and on average, checking them 35 times per day!\[1\] The position you see a lot of people in these days, phone held low, hunched over and staring at it, can cause some tension or discomfort in the lower neck, which is now being referred to as **“Text Neck”**. An article from the Australian Spinal Research Foundation spoke about how the average weight of a human head is 4.5-5.5 kilograms\[2\]. When we put our necks into that classic text neck position of bent forward 45 degrees, the forces that the neck and shoulders have to hold up weigh in around 22.3 kilograms! Thats a dramatic increase in the potential for muscle soreness or even injuy. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/07/Chiro-Townsville-300x195.png "– Tpm") When researching this article, I wanted to find out how long on average Australians were on their phone per day, and found a number of answers ranging between 2.5 hours\[3\] to 10 hours and 24 minutes per day!\[4\]. You can imagine even on the lower end of this spectrum, that if that time is spent in poor posture, it could lead to some ongoing aches and pains, especially over a few years. ### **Posture is important for Text Neck** We chiropractors like to talk about posture a lot, because it is the little habits and postures that you do throughout the day that can contribute to ongoing muscle imbalances and injuries down the line. A 2013 study found that office workers who had a posture of head and shoulders forward were more likely to have neck and shoulder pain, and that people who worked on computers had a higher chance to have this posture\[5\]. The posture of working at a computer and the classic “text neck” posture are not identical, but there are many similarities that could indicate that the findings may apply here too. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/07/Chiro-Townsville-1-300x193.png "– Tpm") ### So, what can we do about Text Neck? First and foremost, raise your phone up a little bit! If you bring your head up to 15 degrees forward tilt, it pulls the weight on those neck and shoulder muscles down to an average of 12 kilograms (almost half of the weight at a 45 degree tilt). If you raise it higher that weight continues to decrease. Bring the phone to you by raising your arms rather than moving your neck and shoulders to hunch over your phone. The less time you spend in that hunched posture, the better it is for your body. **How can [TPM Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) assist you Today?** References *\[1\] Mobile Consumer Survey 2017: The Australian Cut, Deloitte,* \[2\]Forward Head Posture – It’s Effects On The Young And The Aging, Published by [Australian Spinal Research Foundation](https://spinalresearch.com.au/author/sharonscanlon/) at October 31, 2017 \[3\]Smartphone Survey: The fascinating differences in the way we use our phones. By [Kylie Andrews](http://www.abc.net.au/news/kylie-andrews/6869806) Updated 13 October 2017 at 4:18 pm. ABC Science. \[4\] https://chiropractors.asn.au/blog/is-your-phone-being-a-pain-in-the-neck/ \[5\] Nejati P, Loftian S, Moezy A and Nejati M (2013), “The relationship of forward head posture and rounded shoulders with neck pain in Iranian office workers,” Medical Journal of the Islamic Republic of Iran, Vol. 28,26. 3 May 2014 --- ### [5 Tips to assist with a Pain Free Back](https://www.thephysiomovement.com.au/5-tip-5-tips-to-assist-with-a-pain-free-back/) **Published:** September 27, 2018 **Author:** **Content:** **![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/09/Chiro-Townsville-300x200.jpeg "– Tpm")** **1. Work on Your Posterior Core** Your core comprises both abdominal and back muscles. Generally, most people have stronger abdominal muscles. Spend more time on the muscles in your back when you are at the gym. **2. Practice Endurance Over Strength** Focus on getting more repetitions out of your back exercises than increasing the weight your are lifting. The “plank,” an isometric core exercise, is a great way to strengthen the muscles in your back. **3. Try the “Hip Hinge” Instead** When you’re bending down to lift something, make it a point to do the “hip hinge” while keeping your back straight. When you avoid bending your back, you will avoid most back injuries. **4. Wear Better Shoes** Shoes help your body and spine stay aligned. They should fit correctlty around your heel without being too tight, to avoid a bad walking or standing posture. **5. Get Up From Your Desk Regularly** Your lower spine is three times more stressed when you are sitting, compared to standing. Long periods of continued sitting can lead to chronic back conditions. Take a break from work every 30 minutes or so. Even a quick walk is enough. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/09/Chiro-Townsville-1-300x169.jpeg "– Tpm") Thank you to https://nationaltoday.com/national-chiropractic-month/ --- ### [Staying Injury Free during Christmas](https://www.thephysiomovement.com.au/staying-injury-free-during-christmas/) **Published:** December 7, 2018 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/12/Physio-Townsville-300x225.jpeg "– Tpm") ### It’s a common theme – January is one of our busiest months. Why? Here’s our big reasons: 1. **New Year’s Resolutions** – taking on a new challenge can be a great thing to take you outside your comfort zone. But almost everyone goes a little too hard too soon, and pulls up a bit sore as a result 2. **Accidents** – children especially! Got a new pair of roller skates on Christmas Day, injured by Boxing Day – all too common. 3. **Lifting the Turkey the wrong way** – less likely, but also can happen. Not only the Turkey, everyone tries to get some of that cleaning done that they had been putting off all year! ![](http://www.thephysiomovement.com.au/wp-content/uploads/2018/12/Stay-Injury-Free-300x200.jpg "– Tpm") ## How do we prevent Festive season Injuries from occurring? ### Some of them are unfortunately inevitable, but here are our top tips to staying Injury Free during Christmas…. **1. Stay hydrated.** It is currently one of the hottest Novembers on record , and December is shaping up to be the same. Did you know that your daily water consumption (in litres) should be 0.085 x your bodyweight (in kilos)? Now maybe we aren’t all achieving that much, but this gives you an insight into how much you need to be hydrated! **2****. Take care with New Years Resolutions.** Don’t go too hard too soon at the gym attempting to lift massive weights. Rome wasn’t built in a day, and your summer body won’t be either. So take your time and do it safely! **3. Take care when lifting the Turkey.** Or anything else heavy for that matter! Everyone knows safe lifting technique – bend at the knees, avoid excessive twisting and keep a neutral spine. These rules aren’t just in place to keep your boss happy, but also to keep your back happy! Christmas isn’t the time to be in a mad rush, so slow down and focus on how you are lifting. **4. Try to stay safe with risky activities.** We aren’t saying to stop the roller blading on the new skates, but ensure you practice the relevant safety measures to prevent broken bones and sprains so you don’t have to be one of the many we see in January. While we like being busy, we prefer to see you healthy. So practice these tips to stay safe out there over the silly season! Connor Mckay --- ### [5 Tips for a better nights sleep](https://www.thephysiomovement.com.au/5-tips-for-a-better-nights-sleep/) **Published:** January 21, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/5-tips-to-sleep-better-300x200.jpeg "– Tpm") ## **The effect of sleep quality on pain and 5 tips for a better nights sleep** There is increasing awareness that high quality restorative sleep is pivotal in allowing people in pain to heal, cope with their pain and reduce their overall pain levels. Recent evidence suggests that pain and sleep have a reciprocal relationship, with poor sleep duration and quality being predictive of increased pain levels in numerous musculoskeletal pain conditions. It is therefore essential that individuals in pain aim to improve their sleep habits as a part of their holistic management plan. ### **How do you sleep better?** ## 5 tips for a better nights sleep **1-** Wake up and go to bed at the same time every day. This helps to regulate your circadian rhythm and help you fall asleep more quickly at night. **2-** Implement a consistent bedtime routine. A Relaxing bedtime routine can be extremely useful in improving your sleep duration and quality. Separating your sleep time from activities that cause excitement, stress and anxiety is a good step to a better nights sleep. This includes screen devices, work stressors and caffeine consumption to name a few. **3-** Avoid napping, especially in the afternoon. Power napping can be helpful in getting yourself through a long day, however if you’re struggling to fall asleep at night, removing power naps during the day may be helpful. **4-** Exercise daily. High intensity exercise has been shown to improve sleep duration and sleep quality, by consulting with your physiotherapist or Exercise Physiologist you will be able to find a suitable exercise regime to assist in improving your pain levels and as a result your sleep quality. **5-** Evaluate your sleeping environment. Design your room in a manner supportive to the conditions required for sleeping well. Create a cool environment free of any light or noise. Using blackout curtains, eye shades and ear plugs can be useful in doing this. By implementing these tips you’ll be well on your way to improving your sleep quality and ability to manage your pain. If your sleep issues persist despite alterations to your sleep habits, don’t hesitate to contact your General Practitioner. It is also important to note that sleep quality is only a single factor in an individuals pain experience, so consulting with your [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or General practitioner for a full assessment of your condition is recommended. Here’s our Therapy Pug Cuba practicing good sleep habits ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/01/How-to-sleep-well-212x300.png "– Tpm") --- ### [Efficient Deceleration - How to avoid Tennis Injuries](https://www.thephysiomovement.com.au/how-to-avoid-tennis-injuries/) **Published:** February 18, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Rotator-Cuff-Tennis-Injury.jpeg "– Tpm") ## **The Role of the Rotator Cuff as a Dynamic Decelerator in the Tennis Serve** ### **The anatomy of the Rotator Cuff** The rotator cuff is a term given to a group of four specific muscles and tendons that act to provide strength and stability of the shoulder joint during multi-directional movement and loading of the shoulder joint. These muscles also act to maintain the head of the upper arm bone (humerus) in the shoulder socket during dynamic shoulder movements. ### **The rotator cuff muscles include:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Rotator-Cuff-tear-300x229.png "– Tpm") 1. #### Supraspinatus 2. #### Infraspinatus 3. #### Teres minor 4. #### Subscapularis Due to the high demands the tennis serve places on the shoulder complex, **rotator cuff injuries** are among the most common injuries for the competitive tennis player. These injuries frequently occur due overuse of the rotator cuff during the service motion, where the rotator cuff is subjected to high eccentric loads when decelerating the arm following ball impact. These eccentric contractions of the rotator cuff following ball impact are of vital importance in the shoulder as they assist in maintaining the stability required to both prevent injury and enhance performance. During the tennis serve the upper arm is initially elevated approximately 90-100 degrees relative to the body. From this position, large forces are produced by the internal rotator muscles of the shoulder such as the pectoral muscles and rotator cuff to accelerate the arm and racquet head upwards and forwards toward an explosive ball impact. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Rotator-cuff-and-Tennis-192x300.png "– Tpm") Serve preparation phase prior to ball impact Immediately following ball impact, the posterior rotator cuff muscles have to maximally contract to rapidly decelerate the arm as the arm continues to follow-through, whilst also being responsible for maintaining shoulder joint stability. Efficient deceleration is vital for preventing rotator cuff injury, as the inability to dissipate these forces can cause overload and overuse of the rotator cuff. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Tennis-serve-and-Rotator-cuff-224x300.png "– Tpm") Deceleration phase following ball impact Therefore, in order to prevent injury it is essential for the competitive tennis player to maintain sufficient rotator cuff strength, range of motion and dynamic stability of the shoulder joint. To achieve this, tennis specific strengthening exercises should be undertaken to either reduce injury risk, or rehabilitate following an injury to the rotator cuff. Pictured below, [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Lachlan demonstrates three specific tennis strengthening progressions to improve the rotator cuffs capacity to **decelerate** the arm following ball impact for the tennis serve. **Exercise progression 1: Banded external rotation at neutral shoulder elevation** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Banded-exercise-rotator-cuff-300x300.png "– Tpm") Exercise 1: Banded external rotation at neutral shoulder elevation Exercise Progression 2: Banded external rotation at 90 degrees shoulder elevation** **![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Tennis-Rotator-Cuff-300x300.png "– Tpm")** Exercise 2: Banded external rotation at 90 degrees shoulder elevation **Exercise Progression 3: Swiss Ball wall bounces at 90 degrees abduction** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/02/Tennis-Rehab-exercises-225x300.png "– Tpm") Exercise 3: Swiss Ball wall bounces at 90 degrees abduction Whilst these exercises pictured above are great for improving the strength of the rotator cuff muscles in preparation for tennis serve, it is essential that if you are experiencing shoulder pain that you seek advice from your [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) at The Physio Movement for a comprehensive assessment and treatment plan to allow you to return to sport pain free. For any further questions relating to this article, Lachlan can be contacted at [The Physio Movement](http://www.thephysiomovement.com.au/contact-us/) --- ### [Patella Tendinopathy: Diagnosis and Management](https://www.thephysiomovement.com.au/patella-tendinopathy/) **Published:** March 20, 2019 **Author:** **Content:** ![Knee Pain Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Patella-Tendonopathy-273x300.jpg "Knee Pain Townsville – Tpm") **Patella Tendinopathy is a common source of Anterior Knee Pain** **The Anatomy** The patella tendon is a strong elastic connection between the quadriceps muscle and tibia (shin bone) that transfers high levels of force through the musculoskeletal system during high impact loading such as running and jumping, whilst also playing an important role in extending the knee. Whilst the tendon is a strong and robust structure, if overloaded it can gradually weaken and progress into a tendinopathy. ![Jumpers Knee Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Patella-Tendinopathy.png "Jumpers Knee Townsville – Tpm") **What is Patella Tendinopathy?** Tendinopathy known as Anterior[ knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) (pain over the front of the knee) can be caused by numerous structures and contributing factors, and is a frequent cause of dysfunction and non-participation in an individual’s sports and recreational activities. One of the most common causes of anterior knee pain is a condition known as Patella Tendinopathy (or Jumpers Knee). This condition is characterised by pain isolated to the patella tendon just below the kneecap and load related pain that increases with contraction of the quadriceps muscles, especially with high force activities such as jumping and running. Patella Tendinopathy primarily affects relatively young individuals aged from 15 to 30 years of age who participate in sports such as basketball, volleyball, athletics, tennis and rugby league, all of which require high force repetitive loading of the quadriceps and patella tendon. While the prognosis of this condition is good, it can often be a time consuming rehab process, with symptoms usually lasting anywhere between three months and one year. ![Sports Physiotherapy Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Patella-Tendonopathy--300x140.png "Sports Physiotherapy Townsville – Tpm") ## **What Factors Influence the Onset of Patella Tendinopathy?** #### 1. Rapid Increases in Training Volume, Frequency and Intensity As previously mentioned, when a tendon is healthy it is able to tolerate high loads and adapt to activities such as running and repetitive jumping, however if the tendon exceeds its capacity and becomes overloaded, it may become irritated and painful. Rapid increases in training volume, frequency or intensity may all predispose the patella tendon to increased risk of developing into a painful tendinopathy. As a general rule, an athlete should increase their training load by no more than 10% per week to give their body enough time to recover and adapt, whilst also reducing injury risk. #### 2. Change in Ground Surface Density Running and jumping on hard surfaces such as concrete, hardwood and bitumen subjects the patella tendon to increased forces and may be a risk factor in the development of Patella Tendinopathy. By ensuring adequate footwear to absorb shock, gradually introducing new surfaces and ensuring the athlete has efficient running and landing technique, the risk of developing a Patella Tendinopathy can be minimised. #### 3. Biomechanics Running, jumping and landing technique can all be contributing factors in the onset of Patella Tendinopathy, while they are only a small part of the picture, it is essential that they are addressed to assist in preventing the onset of a Patella Tendinopathy, or as a part of an athlete’s rehabilitation following diagnosis. #### 4. Quadriceps and Hamstring Strength Having strong quadriceps and hamstring muscles can greatly reduce the risk of developing a Patella Tendinopathy, with sufficient quadriceps strength thought to be protective of the tendon. So while the cause of Patella Tendinopathy is often due to overload of the tendon and quadriceps muscle, the remedy is also often strengthening exercises at the right level. This ensures the tendon gradually regains its ability to tolerate the heavy loads required for running and jumping sports. ![Knee Injury Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/03/Patella-Tendonopathy-Rehab-300x191.png "Knee Injury Townsville – Tpm") **Pictured: The leg extension and banded wall squat are both great rehab exercises for Patella Tendinopathy when programmed effectively** #### 5. Male Gender Bad luck gents, if you’re a male athlete that participates in high force jumping sports as mentioned earlier in the blog, you’re up to four times more likely to develop Patella Tendinopathy than your female counterparts. This may be due to higher body mass, larger muscle mass and greater jumping ability, resulting in increased stress on the patella tendon. #### 6. High BMI Being overweight or obese also predisposes an individual to developing Patella Tendinopathy. This is due to the increased load through the tendon during walking, running and jumping. For these patients weight loss is an important aspect of their management, with recent evidence showing that a reduction of just 5% body weight can lead to a 20% reduction in loading at the knee joint, so every bit helps! ### **Management of Patella Tendinopathy** The management of [Patella Tendinopathy](https://www.journalofphysiotherapy.com/article/S1836-9553(14)00091-5/fulltext) initially involves the consideration of the aforementioned contributing factors in each patients presentation, alongside a gradual strengthening program of the quadriceps muscles with the goal of increasing the patella tendons ability to tolerate load. As symptoms improve, your Physiotherapist or Exercise Physiologist will gradually re-introduce sporting activities such as running and jumping as the patient progresses towards a pain free return to sport. It is important to note that Patella Tendinopathy is the source of one of many knee issues that can present with pain over the front of the knee. So if you’ve been experiencing knee pain that’s affecting your daily activities, it is essential that you make an appointment with your Physiotherapist for a comprehensive assessment and management plan to ensure your recovery is on the right path. [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Lachlan Skinner [Book online](http://www.thephysiomovement.com.au/book-now/) today. --- ### [Knee Osteoarthritis](https://www.thephysiomovement.com.au/knee-osteoarthritis/) **Published:** August 15, 2019 **Author:** **Content:** ![Knee Osteoarthritis Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/08/knee-osteoarthritis-1-300x200.jpg "Knee Osteoarthritis Townsville – Tpm") ### What is Knee Osteoarthritis? Knee Osteoarthritis is extremely common, with **1 in 15** Australians reporting to have Osteoarthritis. As people age the percentage of individuals with the condition increases further with up to 33% of people over the age of 65 reporting to have Osteoarthritis, leading to a high degree of physical inactivity in this group. **Knee Osteoarthritis** was previously thought of as a condition characterised by “wear and tear” caused by overuse of the joint over a long period of time, and that continued use of an arthritic joint would lead to further degeneration, pain and disability. We now know that this is not true and exercise prescribed at the appropriate level for the individual can actually be protective of the joint and slow down the rate of joint degeneration. ### Benefits of exercising with Knee Osteoarthritis 1. Improved mental health 2. Reduced inflammation (local and systemic) 3. Reduced pain associated with the condition. ### Management of Knee Osteoarthritis Current evidence for the treatment and management of knee osteoarthritis primarily encompasses lifestyle modifications including: **Exercise** – which entails strengthening of the muscles above and below the joint and either commencing some form of routine physical activity or continuing previous activity as able. This should be in adherence to the [World Health Organisations](https://www.who.int/) physical activity recommendations and should be meaningful to individual to improve compliance. Recent research has even shown that individuals who continued to exercise with the condition experienced less pain, less disability and delayed the need for a joint replacement significantly. **Weight loss** – The benefits of weight loss for knee osteoarthritis come from two mechanisms. Firstly, losing excess body weight can reduce the amount of load going through the joint, with research showing that a loss of just 5% body weight can lead to a 50% reduction in load through the knee throughout a day. So you don’t have to lose a lot of weight to start making a big difference! Secondly, being overweight or obese can lead to increased inflammation in the body, further irritating painful joints and increasing the rate of degeneration, so improving general health can also lead to significant improvements in symptoms. **Education** – Research shows that patients who understand the condition are more equipped to implement the above strategies and are also less fearful of exercise causing further damage to their knee. So seeking advice from a health professional such as a [Physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Exercise Physiologist](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) is essential. **Surgery?** – If a long-term period of conservative rehabilitation targeted at implementing the above strategies is not successful, a referral to an orthopaedic surgeon for an opinion may be indicated. Wanting an expert opinion on managing your Knee Osteoarthritis – [Contact TPM](http://www.thephysiomovement.com.au/contact-us/) and talk to one of our health professionals today. [BOOK NOW](http://www.thephysiomovement.com.au/book-now/) --- ### [Ankle Sprains Townsville](https://www.thephysiomovement.com.au/ankle-sprains/) **Published:** September 20, 2019 **Author:** **Content:** ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/09/Ankle-Sprain-Townsville-1-228x300.jpg "– Tpm") ## ## **Ankles Sprains and Injuries** **Ankle Sprains** are common to people of all ages, and because of this people often set these aside, use ice, rest for a couple of weeks and then return to their exercises. An ankle injury should be treated with a little more caution – here’s why: 1. Ankle Sprains are commonly from tearing the Lateral Ligaments (outside of your ankle). This means the joint becomes less stable losing its ability to support you like it once did. This is why ankle sprains are often recurrent with people resigning to a brace and accepting it as a part of their everyday life. 2. Without proper treatment and rehabilitation, a more severe sprain can weaken your ankle—making it more likely that you will injure it again. Repeated ankle sprains can lead to long-term problems, including chronic ankle pain, arthritis, and ongoing instability. 3. Yes you can return to sport without rehabilitation but you will soon get annoyed when your ankle doesn’t quite function the same (on and off pain, restricted movement, reduced strength and power, and secondary overload patterns). ### What should you do when you sprain your ankle? A sprained ankle is painful. Other symptoms may include: - Swelling - Bruising - Tenderness to touch - Instability of the ankle—this may occur when there has been complete tearing of the ligament or a complete dislocation of the ankle joint. When you sprain your ankle, you should seek treatment to begin a rehabilitation, management and preventative program to get your ankle restoring range of motion, strength and flexibility. Includes maintenance exercises and the gradual return to activities that do not require turning or twisting the ankle. This will be followed later by being able to do activities that require sharp, sudden turns (cutting activities)—such as tennis, basketball, or football. ### 5 quick points on how an Ankle Rehabilitation process works: 1\) Assists with re-educating your ankle on its new ‘normal’ so it is more reliable 2\) A stronger ankle to tolerate your activities and perform for you 3\) Identifies and targets areas within your body which may be contributing to your ankle sprains 4\) Return to sports testing to make sure you aren’t heading back into the mix too soon 5\) Preventative ankle training and warm ups specific to your exercise so you feel confident again and don’t end up re Injuring your ankle. So, if you have a recurrent ankle Injury [book](http://www.thephysiomovement.com.au/book-now/) in for an assessment to have your ankle assessed and to reduce the risk of another sprain. [Physiotherapist Lizzy](http://www.thephysiomovement.com.au/about/the-team/) --- ### [Physiotherapy Dance Assessments in Townsville](https://www.thephysiomovement.com.au/physiotherapy-dance-assessments/) **Published:** October 9, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/10/Dance-Physio-Townsville-1024x1024.jpeg "– Tpm") At The Physio Movement, we work closely with many **Townsville dancers**. There are many reasons why dancers need to see a dance Physio. Unfortunately, it is often due to injury, but many dancers see us before an injury which is even better! We can help you minimise your risk of injury with an **injury prevention program (strengthening program)** or **postural assessment.** Common reasons dancers visit a Physiotherapist: - The dancer has been asked by their dance teacher to see a Physiotherapist for a pre pointe assessment - The dancer is unsure if they are ready to commence dancing en pointe - The dancer wishes to remain injury free whilst working on specific dance strengthening **Common dance injuries** or dance issues we treat at The Physio Movement - Posterior Impingement - [Metatarsal stress fractures](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Metatarsal-Stress-Fracture-.pdf) - Flexor Hallucius Longus Tendinopathy - Medial Tibial Stress Syndrome - Stress fractures of the bones of the foot - Tibial stress fractures - [Posterior ankle impingement](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Posterior-Ankle-Impingement.pdf) - Anterior hip impingement - Hamstring tears - Low back pain - Muscular imbalance - Flexibility issues #### **Dance Physio Pre-Pointe Assessment** At The Physio Movement we have a **pre-pointe assessment** which is designed from a Physiotherapist who understands the demands of ballet and pre pointe dancers. Our assessment has been created to asses the risk of injury to the dancer and determine how ready they are to commence pointe work, ensuring no injury. **Our Physio Dance Assessments include:** 1. **Your Dance and injury history** 2. **A Physical examination –** (This will allow your Physiotherapist to measure your range of movement in your lower limb joints and to test your strength) 3. **A Functional examination** Schedule your Dance assessment [appointment online](http://www.thephysiomovement.com.au/book-now/) or call 1300 876 348 --- ### [Returning to Running Post Injury](https://www.thephysiomovement.com.au/returning-to-running-post-injury/) **Published:** September 26, 2019 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/09/Returning-to-Running-after-Injury-1024x576.jpg "– Tpm")As a sports clinic passionate about running, our goal is to get runners back to doing what they love most following an injury – Running! For many serious injuries, this is often a slow process where patience and rehab compliance is required. One of the most common mistakes we see runners make is when they return to running from injury, too soon and doing too much. This is usually due to a lack of proper understanding of their injury (the actual cause, and how long it had been brewing before becoming symptomatic), or being misdiagnosed. The below return to running protocol is for a patient post **pelvic stress fracture** (weeks 1-6). We have been working closely with this client since her initial injury and it will be close to three months until she is back running quality kilometres. The client was informed to remain patient during this slow return, minimise hills and speed work for the time-being and focus on how the pelvis feels during, post and the following morning after running. **Week 1:** 3 x 9min walk / 1min run **Week 2:** 3 x 8min walk / 2min run **Week 3:** 4 x 7min walk / 3min run 4 x 7min walk / 4min run 5 x 6min walk / 4min run **Week 4:** 6 x 5min walk / 5min run 6 x 5min walk / 6min run 6 x 4min walk / 7min run **Week 5:** 4 x 4min walk / 8min run 5 x 3min walk / 8min run 6 x 3min walk / 8min run **Week 6:** 3 x 2min walk / 10min run 4 x 2min walk / 10min run 5 x 2min walk / 12min run If you have a running related question, you can contact TPM anytime at Learn more about [TPM Sports Physiotherapy](http://www.thephysiomovement.com.au/) --- ### [Weight Loss Tips](https://www.thephysiomovement.com.au/weight-loss-tips/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** **Sleep more** Make sure you sleep 8 hours per night and keep it consistent. Sleeping too little can cause your body to lose water, muscle and other tissue, instead of fat. Decreased sleep will also slow down your metabolism and also affect ghrelin levels that will boost your appetite. **Drink plenty of water** As this will fill you up, flush the system, help digest foods and keep the body working efficiently. **Eat lots of vegetables** This will fill you up, mixing colours with plenty of healthy greens. **Don’t skip breakfast** If your mornings are rushed prepare the night before. This will stop you snacking later and give you energy for the day. Skipping breakfast can slow your metabolism as the body tries to conserve energy. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/weight-loss.jpg "Weight-loss – Tpm")**Eat healthy fats** Including avocados and coconut oil that will give your brain power and keep you alert. By consuming healthy amounts of ‘good’ fats the body wont have an excuse to hold onto existing fats. **Slow down** Chew each mouthful 20 times. Eat until 80% full as the feeling of fullness will take 20mins to come on. **Don’t deprive yourself of food or rely on fad diets** Your eating habits need to be sustainable. We address any deficiencies in your diet before eliminating unnecessary foods. **Protein fills you up** Eat it with fiber and the stomach will be full. Add some protein to your lunch salad. **Do H.I.I.T workouts and strength training** This will help you gain muscle causing the body to burn its calories more efficiently. **Categories:** Sports Medicine & Nutrition --- ### [Leptin & Ghrelin](https://www.thephysiomovement.com.au/leptin-ghrelin/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Leptin-Ghrelin.jpg "Leptin-ghrelin – Tpm")Leptin is a hormone produced by fat cells in our bodies and is a mediator of long-term regulation of energy balance and suppressing food intake by letting us know we are no longer hungry. Ghrelin is produced in the stomach and this fast acting hormone lets the brain know we are hungry. Ghrelin and Leptin work together to let us (our brain) know when we need fuel, energy and when we have adequate amounts and are satisfied. People with obesity have high levels of leptin due to the large amounts of fat storage. These high leptin levels are combined with high insulin levels seen in obese and diabetic people and a subsequent leptin resistance occurs. This combination causes the stomach to slow or switch off cells that make ghrelin, leading to decreased ghrelin levels and a hormone imbalance occurs. Cells that would usually tell our brain that we have consumed enough food are no longer active, causing people to constantly feel hungry. This constant hunger combined with high carbohydrate, processed foods leads to weight gain and ill health. **Categories:** Sports Medicine & Nutrition --- ### [Anti-Inflammatory Diet](https://www.thephysiomovement.com.au/anti-inflammatory-diet/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** A diet rich in anti-inflammatory foods is a diet offering a lifetime of optimum nutrition. Simple changes to how you eat can have significant results on helping limit chronic inflammation, a contributing cause of many serious diseases, including \*Heart disease \*Alzheimer’s disease \*Parkinson’s disease \*Age related disorders \*autoimmune diseases (rheumatoid arthritis/lupus). ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Anti-Inflammatory-Diet-1.jpg "Anti-inflammatory-diet-1 – Tpm")TOP TEN RICHEST ANTI-INFLAMMATORY FOODS: 1. **Wild Alaskan Salmon** – contains anti-inflammatory omega-3s, and has been known to help numerous ailments. 2. **Kelp** – high in fibre, helps control liver and lung cancer, douses inflammation, and is anti-tumour and anti-oxidative. 3. **Extra Virgin Olive Oil** –provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels. 4. **Cruciferous Vegetables** – Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds. 5. **Blueberries** – Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size. 6. **Turmeric** – this powerful Asian spice contains a natural anti-inflammatory compound. It is said to have the same effect as over-the counter pain relievers (minus the side effects) 7. **Ginger** – contains a host of health benefits. It helps reduce inflammation and controls blood sugar. Ginger tea is a great addition to any diet. 8. **Garlic** – can help reduce inflammation, regulate glucose and help your body fight infection. 9. **Green Tea** – this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers. 10. **Sweet Potato** – a great source of complex carbs, fibre, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body. ### ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Anti-Inflammatory-Diet-2.jpg "Anti-inflammatory-diet-2 – Tpm")TOP TEN HIGHEST INFLAMMATORY FOODS: These foods have been linked to obesity and increased risks of numerous diseases. 1. **Sugar** – is everywhere we look. Start by limiting processed foods, desserts and snacks with excess sugar. 2. **Common Cooking Oils** – these oils promote inflammation and are made with cheaper ingredients; Safflower, soy, sunflower, corn, and cottonseed. 3. **Trans Fats** –increase bad cholesterol; promote inflammation, obesity and resistance to insulin. Found in fried foods, fast foods, commercially baked goods, and items prepared with partially hydrogenated oil, margarine and vegetable oil. 4. **Dairy** – is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties. 5. **Feedlot-Raised Meat** – animals that are fed with grains like soy and corn contain high inflammation. They also gain excess fat and are injected with hormones and antibiotics. Always choose organic, free-range meats who have been fed natural diets. 6. **Red and Processed Meat** – contains a molecule that humans don’t naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most. 7. **Alcohol** – regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer. 8. **Refined Grains** – “Refined” products have no fibre and have a high glycaemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries… Try and replace with minimally processed grains. 9. **Artificial Food Additives** – aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet. 10. **Fill in the blanks** – do you constantly have headaches, lethargic or feel run down? Sometimes, you may develop an allergy to a food and not even know it. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet! **Categories:** Sports Medicine & Nutrition --- ### [What Is A Superfood?](https://www.thephysiomovement.com.au/what-is-a-superfood/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** The word superfood has become a marketing term used to describe many foods with heightened nutritional benefits, although there are some medical discussions about the legitimacy of these claims. Whether you call it a ‘superfood’ or something else, it refers to many nutrient-rich foods considered beneficial for health and well-being. These foods are encouraged as a part of a nutritious diet. Some superfoods may include: **Quinoa:** Quinoa contains more protein than other cereal grains and is considered a complete protein as it contains all the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain is also low in saturated fat. **![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Superfood-1.jpg "Superfood-1 – Tpm")Kiwi Fruit:** Kiwi is a nutritionally dense fruit, full of antioxidants. Kiwis are also a good source of potassium, fiber, and contain good amounts of vitamin A and vitamin E. **Salmon:** Salmon has an excellent omega-3 fatty acid content, which protect against certain heart diseases. Salmon is also very low in calories, low in saturated fat, a good source of iron and full of protein. **Broccoli:** It’s a rich source of vitamin A, vitamin C, and vitamin K, which helps with building strong bones. Broccoli has plenty of fiber and therefore gives the sensation of being ‘full’ which can assist in weight control. **![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Superfood-2.jpg "Superfood-2 – Tpm")Berries:** Berries are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Add them to natural Greek yoghurt for a healthy breakfast or snack. **Turmeric:** Turmeric is known for it’s anti-inflammatory properties and can help ease those aches and pains. Research is currently investigating the use of turmeric with arthritic conditions with some early success. **Beans:** Beans are a great source of vegetarian protein and fiber, which can help control the rise in blood sugar that occurs after a meal, thus helping with mood and stress levels. Beans are low in fat, a good source of magnesium and potassium. The nutrients found in beans can help to lower blood pressure and keep your heart healthy. **Pistachio nuts:** Most nuts in general offer nutritious amounts of protein, fiber, and unsaturated fat, making them one of nature’s perfect foods. Pistachios are especially rich in phytosterols and soluble fiber — two natural plant compounds that help control cholesterol levels. Pistachios are commonly known for being the least caloric of the nut family. **Spinach:** Spinach is filled with antioxidants, including vitamin C and beta-carotene. One handful of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. Spinach is an excellent vegetarian source of iron. Popeye was on the right track with this superfood. **Chia:** Chia is an edible seed that is very rich in omega-3 fatty acids and is also rich in antioxidants, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber, as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. **Kelp:** Kelp is a great source of iodine, which helps to improve thyroid function, thus maintaining the health of our metabolism and immune system. Kelp has strong anti-inflammatory properties with the molecule fucoidan being present. Kelp is a good source of iron, which is an essential mineral responsible for supplying our blood cells with oxygen. The anti-cancer benefits of kelp are also well documented. **![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Superfood-3.jpg "Superfood-3 – Tpm")Cocoa:** Cocoa has been found to improve antioxidant status, reduce inflammation and correlate with reduced heart disease risk. Benefits of raw cocoa include: - 40 times the antioxidants of blueberries - Highest plant based source of iron - High in magnesium for a healthy heart and brain - More calcium than cow’s milk - Natural mood elevator ad anti-depressants **Spirulina:** Spirulina is a photosynthetic and multicellular edible microbe. It is the nature’s richest and most complete source of nutrition. Spirulina has a unique blend of nutrients that no single source can offer; B-complex vitamins, minerals, proteins, gamma-linolenic acid and the super anti-oxidants such as beta-carotene and vitamin E. **Maca:** Maca is made of many important components including amino acids, glucosinolates, phytosterols, and alkaloids. Maca is a herb that helps with increasing energy, reducing stress, and balancing hormones. **Acai:** Acai contains a remarkable concentration of antioxidants, amino acids and essential fatty acids. It’s considered one of nature’s best offerings to combat premature aging thanks to its high monounsaturated oleic acid content. Oleic acid helps omega-3 fish oils penetrate cell membranes. **Categories:** Sports Medicine & Nutrition --- ### [Healthy Lunchbox Solutions](https://www.thephysiomovement.com.au/healthy-lunchbox-solutions/) **Published:** April 3, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Healthy-Lunchbox-Solutions-1.jpg "Healthy-lunchbox-solutions-1 – Tpm")Busy, active kids need a nutritious lunch box to boost their energy levels and help them concentrate and learn throughout the whole day. The foods we send to school contribute up to 1/3 of our kids daily intake, so it’s important a balanced lunch is packed to ensure they’re getting the required nutrients. ### OUR TOP 5 LUNCHBOX TIPS: - Keep “occasional” foods such processed muesli bars, sweet biscuits, flavored popcorn, savoury biscuits and chips out of the lunch box- (I know they are convenient but they offer little healthy nutrients) - Prepare lunches that provide nutrients from all five food groups - Use avocado for a spread instead of butter, margarine or mayonnaise - Always include fresh fruit and vegetables and rotate these to keep the lunch box interesting. The more colourful the better. - Add in a chilled water bottle and eliminate any sugary drinks/juices. No fruit boxes. ### RECIPE VARIATIONS **Lunches:** Pasta spirals– Cook wholegrain pasta spirals, add peas, corn, tuna, red capsicum pieces, sliced olives and cherry tomatoes, grated cheese. Salad turkey wrap- Multigrain warp with avocado spread, sliced turkey, cheese, sliced carrot, sliced tomato, sliced cucumber Lentil patty wrap- served in a wholegrain wrap with cherry tomatoes, tzatziki, grated carrot and cheese. Rice paper rolls- Tuna, diced chicken or chopped up boiled eggs mixed with pesto, grated carrot, grated cucumber and grated cheese. **Snacks:** Fruit skewers– slice banana, strawberries, rockmelon and watermelon and alternate pieces into a wooden skewer Veggie sticks with dip– Slice carrot, cucumber and red capsicum length ways, served with a dollop of hummus Whole fruit- Mandarin, kiwi fruit, strawberries, apple, pear, peach Cheese- cheese wheels, diced cheese or cottage cheese with crackers Yoghurt- Calcium enriched soy yoghurt, natural yoghurt and coconut yoghurt Tofu bites- Bite sized tofu pieces baked with Parmesan cheese **![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Healthy-Lunchbox-Solutions-2.jpg "Healthy-lunchbox-solutions-2 – Tpm")TOP TIPS FOR ADDING FRESH FRUITS AND VEGETABLES 1. Freeze fruits in the summer or for sport days. Simply pop chopped frozen fruit into an airtight container. 2. If including whole fruit in the lunchbox, select fruit that is a suitable size for a child to easily hold in their hand and eat (this is particularly important for younger children) 3. If you’re adding tomato to sandwiches, place the tomato between fillings and not directly onto the bread/wraps. This prevents sogginess. 4. When using avocado or cut up apple, drizzle with a little lemon or lime juice to prevent discolouring. 5. Add leftover roast pumpkin or sweet potato to sandwiches and wrap fillings. Naturally sweet and loaded with beneficial antioxidants. 6. Use a vegetable peeler to slice cucumber into thin ribbons for sandwich fillings. **Categories:** Sports Medicine & Nutrition --- ### [PFPS - Patella Femoral Pain Syndrome](https://www.thephysiomovement.com.au/pfps-patella-femoral-pain-syndrome/) **Published:** May 3, 2017 **Author:** The Physio Movement **Content:** Patella Femoral Pain Syndrome, sometimes called runners knee, is pain located around the front of the knee, including the cartilage and soft tissues surrounding patella. Tenderness is often associated with activities such as Running, squatting, kneeling, stair-climbing (especially on descent) and swimming breaststroke. Also it can become “stiff” with driving or sitting down for prolong periods. Often reported to have a grating sensation or giving-way. These issues are due to the compressive and shearing forces on the underside of the patella. Caused by a variety of muscular issues at the thigh or hip. Common causes are Tight/inflexible Sartorius (flexor & adductor), rectus femoris (middle quad & hip flexor), biceps femoris (hamstring), vastus lateralis (lateral quad) or iliotibial band (ITB). These muscular imbalances can cause poor patella tracking, pulling it towards one side causing improper movement with knee flexion & extension, most commonly associated with a poor strength ratio of vastus medialis and vastus lateralis under 1:1 The risk factors associated in increasing your likelihood of developing some form of PFPS are Female gender Having history of ITB issues Poor lower limb posture in standing – Knock kneed, Hyper pronation, excessive internal rotation of hip or tibia. Physical therapy treatment for PFPS has been shown over many studies to help reduce pain and improve function. Literature is also showing that exercises targeting both the hip and knee to be more beneficial rather than focusing on the distal portion of the leg. An exercise regime includes a strengthening and stretching of the hip has been shown to have a greater benefit than just a lower leg exercise treatment. While the exact interventions are variable, the general exercise prescription is daily exercises 2-4 sets of 10 repetitions, for >6 weeks. Including exercises such as hip abduction & external rotation and hip extension, knee exercises leg press, squats, calf raises and hamstring curls. **Categories:** Sports Medicine & Nutrition --- ### [VO2 max - Not the end all for running performance](https://www.thephysiomovement.com.au/vo2-max-not-the-end-all-for-running-performance/) **Published:** May 4, 2017 **Author:** The Physio Movement **Content:** When it comes to discussing a person’s running athletic performance a common term that can get thrown around is the person’s VO2 max. If you have not heard the term it stands for maximal oxygen consumption, expressed as either L/min or mL/(kg.min). The former being an absolute measure where the latter takes into consideration a persons weight. Understanding the difference is important because if we were to have Person A with a higher absolute vo2 score but 20kg’s heavier, than Person B with a lower absolute Vo2s score but significantly lighter, person’s B vo2max relatively is higher, and with that would coincide with better aerobic performance because of it. Not to say that VO2 max is a completely moot score, of course it plays an important roll in sports that are predominantly aerobically based, because if yours is in the very low range, its going to be hard to compete against someone who scores much higher. A simple definition of vo2max is a person’s maximal oxygen consumption, or as I like to call it, your aerobic ceiling. Hence it is very common for elite athletes to have very high “ceilings” and unfortunately it is very genetic based and not in fact very trainable. But do not despair, because as our article heading suggests it’s not the end all. For these following points I will be specifically talking in respect to **running** performance. The other 2 very important determinants for performance is aerobic threshold/lactate threshold & running economy. To keep it simple lactate threshold is how fast we can go before we start to accumulate more lactate than we can deal with, tipping over into anaerobic zones, kind of like how much of our ceiling can we work at. Whilst running economy is simply how much oxygen consumption at a set given pace. So the main difference between being trained vs untrained isn’t your VO2 max as the absolute value but both an improvement in your lactate threshold and your running economy. The VO2 max (L/min) will change, but it can only be improved around 10% and the majority of the improvement comes from your improved cardiac output (not including significant weight lose). Where the level of your VO2 max you can be run at aerobically is very trainable, along with running economy. And when it comes to the longer distances such as marathons the aerobic threshold and running economy become the bigger determinants of performance. The diagram below is outline in a study by (Basset & Howley 2000) which also describes what I am talking about in much greater detail if you wanted to lean some more as this is only a very brief overview into the physiology of running performance, the above study does a great review or even come in as see us for any further questions. [http://www.kirunahasse.se/luleackold/download/aerobic\_limitation.pdf](http://www.kirunahasse.se/luleackold/download/aerobic_limitation.pdf) **Categories:** Sports Medicine & Nutrition --- ### [Roll of correct scapula setting with major exercises](https://www.thephysiomovement.com.au/roll-of-correct-scapula-setting-with-major-exercises/) **Published:** May 19, 2017 **Author:** The Physio Movement **Content:** Correct scapula positioning in relation to arm movement is essential in force generation and transfer with minimal joint loading. An imbalance in this can lead to greater shoulder and elbow loading and lead to lowered rotator cuff strength through muscle inhibition. This in turn can lead to impingement issues, instability and labral injuries. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Scapula-1.png "– Tpm") Most scapula dysfunctions are commonly due to altered muscle activation. Normal scapula movement patterns involve upper and lower trapezius, rhomboids and serratus anterior. The lower trapezius and serratus anterior are the most susceptible to inhibition through incorrect muscle patterns as these are the muscles that are inhibited the most through the common “winging” scapula position. Also tightness of the pec minor and short head of the biceps can effect scapula positioning as they both insert in the coracoid process, essentially causing a pulling motion through the blade. Whilst these aliments most commonly effective “overhead” athletes such as baseball players and tennis players, correct global muscle activation is essential for correct and efficient biomechanics. With that being said these are 4 big exercises where incorrect scapula positioning might be the issue holding you back from your big lift or causing you that niggling pain. Bench - With retracted scapulae, you are effectively shortening the distance the load must be moved. - By keeping the scapulae in contact with the bench, you are creating an artificial stability – and thus a more stable based from which to generate force. Row - Correct Scapula movement patterns lead to lower force transmission onto the elbows and shoulder - Less stress on the low back at the back extensors don’t need to isometrically contract to keep body upright and stable. Deadlift Non-protracted and stabilised scapula, common with “wing” caused by a weak or inactive serratus anterior and lower trapezes , will cause an excessive force on the front portion off the shoulder, stressing the joint and an in turn an over activation of the upper trapezes This can lead to shoulder pain and inefficient lifting Squat Correct scapula stabilizing helps with technique as it enables you to bend forward whilst maintaining a strong neutral back, keeping your back from bowing Incorrect scapula setting can lead to acromion depression, increasing the chance of impingement injuries or soreness at the shoulder Being able to effectively “set” along with the abdominals leads to greater inter abdominal and thoracic pressure, which in turns leads to greater force transfer **Categories:** Sports Medicine & Nutrition --- ### [Kinesiology taping – All placebo or has some benefits?](https://www.thephysiomovement.com.au/kinesiology-taping-all-placebo-or-has-some-benefits/) **Published:** May 19, 2017 **Author:** The Physio Movement **Content:** If you play or attend sporting competitions, running events or watch elite level sports, there is a high chance you have seen people with tape on them like this: ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Snip20170519_2-300x146.png "– Tpm") This type of tape is known as kinesiology taping (K-Taping). Kinesiology tape has a comprehensive array of therapeutic benefits. Because kinesiology taping can usually be left on for several days or up to a week, these therapeutic benefits are available to the injured area 24 hours a day, significantly accelerating the healing process from trauma, injuries and inflammatory conditions. **Benefits of Kinesiology Taping** There is evidence in literature over the previous decade looking into the effects of K-taping as its proposed effects are debatable wether or not it is placebo or scientifically proven. However, literature shows it may offer the following benefits. Pain Relief via Structural Support for Weak or Injured Body Parts – Kinesiology tape is a flexible elastic tape that moves with your body. This provides supports to your body parts without the tape slipping. By supporting your body part kinesiology tape is able to provide you with [pain relief](http://physioworks.com.au/FAQRetrieve.aspx?ID=30895) and muscular support to help control body parts affected by muscle inhibition. Muscle Support – As previously mentioned, your muscle strength may be assisted by kinesiology tape via physical assistance and tactile feedback through the skin eg [proprioception](http://physioworks.com.au/treatments-1/proprioception-balance-exercises) boost. This phenomenon may assist both the able bodied athlete to enhance their performance and hypotonic eg children with low muscle tone. Swelling Reduction – Kinesiology provides a passive lift to your skin via its elastic properties. This vacuum effect allows your lymphatic and venous drainage systems to drain and swollen or bruised tissue quicker than without the kinesiology tape. It is also thought that this same principle can assist the removal of exercise byproducts like lactic acid that may contribute to post-exercise soreness eg delayed onset muscle soreness (DOMS). K-Taping has gained a lot of popularity in the Olympics over the past decade. ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/05/Snip20170519_3-300x154.png "– Tpm") Although evidence is showing it may or may not be effective in the actions mentioned above, it is still highly used in elite athletes and in the management of common musculoskeletal problems. A lot of the systematic reviews looking into this topic state that for the pain relieving effects, K taping must be combined with other forms of conventional therapy and not just be a stand alone treatment. This is due to the short-term effects of the taping and not having enough evidence looking into its long-term effects for certain conditions. That being said, it is generally accepted it needs to be combined with rehabilitation exercises and may aid in the early stages of the recovery process. However, even if it turns out to be all placebo (unlikely), is it such a bad thing for an athlete or person to use this taping if they believe in their mind that it is going to help improve their performance? It could be the difference between confidence mentally and effecting the brain to believe there is less pain present. **References** Cara, E., Montalvo, Am., & Myer, G. (2014). Effect of kinesiology taping on pain in individuals with musculoskeletal injuries: a systematic review and meta analysis. *The Physician and Sportsmedicine*. 42(2), 48-57. Doi: 10.3810/psm.2014.05.2057 Kaur, J., Malik, M., & Rani, M. (2016). A systematic review on efficacy of kinesiology taping in pain management. *International journal of Physiotherapy*. 3(3), 355-361 **Categories:** Sports Medicine & Nutrition --- ### [Correct Technique for Rolling an ITB](https://www.thephysiomovement.com.au/correct-technique-for-rolling-an-itb/) **Published:** July 12, 2017 **Author:** The Physio Movement **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/IMG_5948-169x300.png "– Tpm") [http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/19851225\_2032048830352533\_9158176486295863296\_n.mp4](http://www.thephysiomovement.com.au/wp-content/uploads/2017/07/19851225_2032048830352533_9158176486295863296_n.mp4) We have noticed of late that many health practitioners have been creating content and informational videos giving incorrect information. We think its time to stir up a little controversy and conversation here on TPM fitness blog. Not negative controversy, just intellectual and polite conversation. For most athletes, runners and cyclists in particularly, the ITB is the source of much grief. As a form or Self-therapy, many professionals in the fitness industry will instruct clients to foam roll their IT band. For anyone with worked muscles, foam rolling hurts right, but since no pain means no gain, it must be doing some good? Possibly, but probably not so much for the actual IT band. The Vastus Lateralis, which resides largely underneath the ITB, could actually derive the most benefit from foam rolling directly on top of the IT Band. Additionally, rolling directly onto the ITB will push the IT band into that Vastus Lateralis, causing them to get even more stuck together than they already are, with the result being greater tension within that area of your body. **How to relieve your ITB effectively?** As shown in the video above, Physiotherapist Shane suggests that instead of foam rolling the actual IT band, the most benefit is derived from working to strengthen and stretch the muscles surrounding it. This will aim towards getting the ITB unstuck from the underlying muscle and fascia. We have seen highly effective results from clients utilising this method for ITB concerns. So, if you are having ITB concerns, give this a try utilising the video above and if you are still witnessing pain please [come in and see us!](http://www.thephysiomovement.com.au/book-now/) We would love to hear your thoughts and Professional opinion, Jump on over to our[ FB post](https://www.facebook.com/ThePhysioMovement/videos/1102560796511760/) and let us know what you think! **Categories:** Sports Medicine & Nutrition --- ## Pages ### [Home](https://www.thephysiomovement.com.au/) **Published:** June 16, 2022 **Author:** The Physio Movement **Content:** # Physiotherapy Townsville # Expert Physiotherapists and Allied Health in Townsville City The Physio Movement is a leading physiotherapy clinic in Townsville, providing expert treatment for injuries, pain and movement problems. Our experienced team of Townsville physiotherapists and allied health professionals use evidence-based treatment and personalised care to help you recover faster and achieve your health, rehabilitation and fitness goals. At our modern Townsville physio clinic, we offer a range of services including physiotherapy, sports physiotherapy, chiropractic care and exercise physiology. Whether you are recovering from a sports injury, managing chronic pain, or looking to improve your mobility and performance, our team is here to help. Our philosophy is simple – deliver high-quality physiotherapy in Townsville in a welcoming, professional environment where patients feel supported throughout their recovery. Book an appointment with a [physiotherapist,](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) [chiropractor,](https://www.thephysiomovement.com.au/services/chiropractor-townsville/) exercise physiologist or sports physiotherapist in Townsville today and start moving better with The Physio Movement. [Book Now](http://www.thephysiomovement.com.au/book-now/) [![Youtube Video Image](http://www.thephysiomovement.com.au/wp-content/uploads/Youtube-Video-Image.png "Youtube Video Image – Tpm")](https://www.youtube.com/watch?v=DXahkkoVNu4) ### **Our Services** [ ![Physio Logo Tpm](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Physio-web.png "Physio Tpm Logo – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) ### [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Our Townsville physiotherapy clinic employs a comprehensive biomechanical approach to assess, diagnose, and treat a range of musculoskeletal conditions. We can help you to reduce pain and enhance mobility for a better quality of life. [ ![Chiro Tpm Logo](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Chiro-web.png "Chiro Logo Tpm – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) ### [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) Townsville Chiropractic care is a gentle, surgery-free modality of treatment concerned with the diagnosis, management, and prevention of mechanical disorders. Our chiro team works with patients of all ages. [ ![Exercise_physiology_townsville](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Fitness-web.png "Tpm-fitness-web – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) ### [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Restore your body’s ideal movement patterns with a personalised program by one of our Townsville exercise physiologists. Learn the skills and exercises you need to excel in our purpose-built rehabilitation gym. [ ![Podiatry_townsville_logo](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Podiatry-web.png "Tpm-podiatry-web – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/podiatry/) ### [Podiatry](http://www.thephysiomovement.com.au/services/podiatry/) Podiatrists are specialists in the lower limb and foot and can treat various conditions that affect the movement, appearance, and function of this region. [ ![Womens Health Physio Townsville Logo](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Womens-Health-web.png "Womens_physio_townsville – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/womens-health/) ### [Womens Health](http://www.thephysiomovement.com.au/services/womens-health/) Women of all ages can access specialised physio and chiro care at The Physio Movement. We encourage wellness and independence in self-care. [ ![Physio for Running Townsville Logo](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Running-web.png "Running_physio_townsville – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/tpmrunning/) ### [Running](http://www.thephysiomovement.com.au/services/tpmrunning/) We help runners to treat common injuries, refine biomechanics, and enhance athletic performance with our specialised services, leading technology, and purpose-built facilities. [ ![Paediatric Physio Townsville Logo](https://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Kids-web.png "Tpm-kids-physio – Tpm – Tpm") ](http://www.thephysiomovement.com.au/back-school-footwear-checks-childs-shoe-right-fit-tpm-podiatry-townsville/) ### [Kids](http://www.thephysiomovement.com.au/back-school-footwear-checks-childs-shoe-right-fit-tpm-podiatry-townsville/) Our team treat patients of all ages, including kids! At The Physio Movement, your children can access leading healthcare in a welcoming and family-friendly environment. [ ![Ndis Service Provider Townsville Logo](https://www.thephysiomovement.com.au/wp-content/uploads/2019/07/ndis-logo.png "Ndis-logo – Tpm – Tpm") ](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) ### [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) We’re a registered Physiotherapy NDIS partner, helping to improve the lives of people living with a disability. We work collaboratively to deliver patient-centred care with a focus on personalised goals. [Referral Form](https://form.jotform.com/210129066990052) ### **Our Services** [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Physio-web.png) ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) #### [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) Our physios employ a comprehensive biomechanical approach to assess, diagnose, and treat a range of musculoskeletal conditions. We can help you to reduce pain and enhance mobility for a better quality of life. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Chiro-web.png) ](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) #### [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) Chiropractic care is a gentle, surgery-free modality of treatment concerned with the diagnosis, management, and prevention of mechanical disorders. Our chiro team works with patients of all ages. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Fitness-web.png) ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) #### [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) Restore your body’s ideal movement patterns with a personalised program by one of our exercise physiologists. Learn the skills and exercises you need to excel in our purpose-built rehabilitation gym. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Podiatry-web.png) ](http://www.thephysiomovement.com.au/services/podiatry/) #### [Podiatry](http://www.thephysiomovement.com.au/services/podiatry/) Podiatrists are specialists in the lower limb and foot and can treat various conditions that affect the movement, appearance, and function of this region. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Womens-Health-web.png) ](http://www.thephysiomovement.com.au/services/womens-health/) #### [Womens Health](http://www.thephysiomovement.com.au/services/womens-health/) Women of all ages can access specialised physio and chiro care at The Physio Movement. We encourage wellness and independence in self-care. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Running-web.png) ](http://www.thephysiomovement.com.au/services/tpmrunning/) #### [Running](http://www.thephysiomovement.com.au/services/tpmrunning/) We help runners to treat common injuries, refine biomechanics, and enhance athletic performance with our specialised services, leading technology, and purpose-built facilities. [ ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/12/TPM-Kids-web.png) ](http://www.thephysiomovement.com.au/back-school-footwear-checks-childs-shoe-right-fit-tpm-podiatry-townsville/) #### [Kids](http://www.thephysiomovement.com.au/back-school-footwear-checks-childs-shoe-right-fit-tpm-podiatry-townsville/) Our team treat patients of all ages, including kids! At The Physio Movement, your children can access leading healthcare in a welcoming and family-friendly environment. [![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/07/ndis-logo.png)](#) #### [NDIS](http://www.thephysiomovement.com.au/what-is-ndis-and-how-can-his-improve-your-life/) We’re a registered NDIS partner, helping to improve the lives of people living with a disability. We work collaboratively to deliver patient-centred care with a focus on personalised goals. ### A Holistic Approach to Healthcare At TPM Townsville, we believe great physiotherapy goes beyond treating symptoms. No matter your age, activity level, or condition, our experienced team is here to support your entire health journey, body, mind, and lifestyle. Our holistic approach to physiotherapy combines a multidisciplinary team, hands-on treatment, evidence-based care, and personalised goal-setting to help you feel your best and stay that way. Whether you’re managing pain, recovering from injury, improving mobility, building strength, or boosting your sports performance, our Townsville physiotherapists, Exercise Physiologists, and Chiropractors are here to help you achieve long-term results. We offer expert physiotherapy and Allied Health services for a wide range of conditions, including: [ankle and foot](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/), [cervical spine](http://www.thephysiomovement.com.au/conditions/cervical-spine/), [elbow and forearm](http://www.thephysiomovement.com.au/conditions/elbow-and-forearm/), [headaches and jaw](http://www.thephysiomovement.com.au/conditions/headaches/), [hip and upper leg](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/), [knee and lower leg](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/), [lumbar spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/), [shoulder](http://www.thephysiomovement.com.au/conditions/shoulder/), [thoracic spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/), [women’s health](http://www.thephysiomovement.com.au/services/womens-health/), [sports injuries](http://www.thephysiomovement.com.au/conditions/sports-injuries/), [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/), and [wrist and fingers](http://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### Popular Posts [![Bone Bruising](https://www.thephysiomovement.com.au/wp-content/uploads/Bone-Bruising.jpg "Bone-bruising – Tpm – Tpm")](https://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/)Sports Medicine & Nutrition ### [ Bone Bruising – what you need to know and how to manage ](https://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/) Understanding and how to manage Bone Bruising? The medical term for bone bruising is a “bony contusion” and this is a result of heavy impact [ Read More » ](https://www.thephysiomovement.com.au/bone-bruising-what-you-need-to-know-and-how-to-manage/) April 5, 2021 [![Lateral Knee Pain](https://www.thephysiomovement.com.au/wp-content/uploads/knee-pain.jpg "Knee-pain – Tpm – Tpm")](https://www.thephysiomovement.com.au/lateral-knee-pain-during-running/)Sports Medicine & Nutrition ### [ Lateral knee pain during running? ](https://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) A very common ailment for most runners which I have been fortunate enough not to have yet (touch wood) is ITBS or iliotibial band syndrome. [ Read More » ](https://www.thephysiomovement.com.au/lateral-knee-pain-during-running/) October 14, 2019 [![Painful Sex](https://www.thephysiomovement.com.au/wp-content/uploads/Painful-Sex.jpeg "Painful-sex – Tpm – Tpm")](https://www.thephysiomovement.com.au/painful-sex-after-birth/)Women's Health ### [ Why do you Experience Painful Sex after Birth? ](https://www.thephysiomovement.com.au/painful-sex-after-birth/) Three reasons why you might experience painful sex after birth A recent study revealed that 90 per cent of women experienced pain the first time they had [ Read More » ](https://www.thephysiomovement.com.au/painful-sex-after-birth/) September 23, 2018 [![Cortisone Injection Townsville](https://www.thephysiomovement.com.au/wp-content/uploads/cortisone-injection.jpg "Cortisone-injection – Tpm – Tpm")](https://www.thephysiomovement.com.au/cortison-injection-is-it-right-for-you/)Sports Medicine & Nutrition ### [ Cortisone injection- Is it right for you ](https://www.thephysiomovement.com.au/cortison-injection-is-it-right-for-you/) Corticosteroid (cortisone) injection of joints and soft tissue facts Corticosteroids are powerful anti-inflammatory medications. Cortisone injections can offer fast-acting relief of inflamed muscles, joints, tendons, [ Read More » ](https://www.thephysiomovement.com.au/cortison-injection-is-it-right-for-you/) May 25, 2017 [![Groin and Hip Pain](https://www.thephysiomovement.com.au/wp-content/uploads/Groin-and-hip-pain.png "Groin-and-hip-pain – Tpm – Tpm")](https://www.thephysiomovement.com.au/groin-and-hip-pain-in-football-soccer-players/)Sports Medicine & Nutrition ### [ Groin and hip pain in football (soccer) players ](https://www.thephysiomovement.com.au/groin-and-hip-pain-in-football-soccer-players/) Groin and Hip pain is an extremely common presentation in sports and exercise medicine, particularly in footballers, yet it is poorly understood. The anatomy of [ Read More » ](https://www.thephysiomovement.com.au/groin-and-hip-pain-in-football-soccer-players/) May 18, 2017 [![Skeletal Human Image](https://www.thephysiomovement.com.au/wp-content/uploads/How-Muscles-Get-Energy-From-Food.jpg "How-muscles-get-energy-from-food – Tpm – Tpm")](https://www.thephysiomovement.com.au/how-muscles-get-energy-from-food/)Sports Medicine & Nutrition ### [ How Muscles Get Energy From Food ](https://www.thephysiomovement.com.au/how-muscles-get-energy-from-food/) The major fuel source that muscles use for energy is carbohydrates as it’s the quickest source of energy. Once consumed carbohydrates are converted into sugars [ Read More » ](https://www.thephysiomovement.com.au/how-muscles-get-energy-from-food/) April 3, 2017 ### Latest Posts [![Ep Cheat Sheet](https://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-08-24-at-115046-am-300x110.png "– Tpm – Tpm")](https://www.thephysiomovement.com.au/strength-training-is-crucial-for-women/)### [ Why strength training Is so important for Women ](https://www.thephysiomovement.com.au/strength-training-is-crucial-for-women/) During menopause there is a significant drop in oestrogen, which can lead to a faster loss of muscle and bone mass. Resistance training, progressive loading and safe impact-based exercises [ Read More » ](https://www.thephysiomovement.com.au/strength-training-is-crucial-for-women/) August 24, 2026 [![New Graduate](https://www.thephysiomovement.com.au/wp-content/uploads/Screenshot-2026-08-17-at-110910-am-229x300.png "– Tpm – Tpm")](https://www.thephysiomovement.com.au/2027-new-graduate-physio-program-townsville/)### [ 2027 New Graduate Physio Program Townsville ](https://www.thephysiomovement.com.au/2027-new-graduate-physio-program-townsville/) Start your physio career with the right people around you. Townsville, QLD | Full-Time Physiotherapist You’ve spent years studying to become a physio. However, your [ Read More » ](https://www.thephysiomovement.com.au/2027-new-graduate-physio-program-townsville/) August 17, 2026 [![Treating Clinician](https://www.thephysiomovement.com.au/wp-content/uploads/Athlete-knee-768x1154-1-200x300.webp "Athlete-knee-768x1154 – Tpm – Tpm")](https://www.thephysiomovement.com.au/physiotherapist-career/)### [ Physiotherapist ~ Build a career, Not just a caseload ](https://www.thephysiomovement.com.au/physiotherapist-career/) The Physio Movement ~ Physiotherapy career You’re probably reading a lot of job ads that all sound the same. Competitive salary. Flexible hours. Supportive team. [ Read More » ](https://www.thephysiomovement.com.au/physiotherapist-career/) July 27, 2026 ### Stay Connected Follow The Physio Movement on social media for news, updates, and the latest healthcare advice. [ Facebook ](https://www.facebook.com/ThePhysioMovement/) [ Youtube ](https://www.youtube.com/channel/UCzIQpvC_VNiBGOadt1H4zLA) [ Linkedin ](https://www.linkedin.com/organization-guest/company/the-physio-movement) [ Instagram ](https://www.instagram.com/the_physio_movement/) ### Why Patients Choose The Physio Movement **Experienced Medical Experts** Our trusted team of practitioners are dedicated to offering the very best in allied healthcare. They are experts in their field and deliver hands-on, evidence-based treatment. **Industry Leading Facilities** Our Townsville location has purpose-built facilities to support your recovery. Our modern clinic has private treatment rooms, advanced equipment, and a rehabilitation gym. **Multidisciplinary Approach** The Physio Movement is unique because of our holistic and multidisciplinary approach. We offer more than just physiotherapy services, we have everything you need to reach optimal health in one place. ### Book Your Appointment in Townsville, QLD Our patients have access to an abundance of allied health services under one roof including, [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), podiatry, [chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [exercise physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [headache clinic](http://www.thephysiomovement.com.au/services/headache-pain-relief-townsville/), [sports physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), [clinical pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/ "Pilates Townsville"), [bike fitting](http://www.thephysiomovement.com.au/services/bike-fit-townsville/), [sports massage](http://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/), spinal clinic, [a private rehabilitation gym](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/), and more. **Use our online book system to secure your appointment today. We look forward to welcoming you to our Townsville clinic.** [Book Now](http://www.thephysiomovement.com.au/book-now/) --- ### [Chiropractor Townsville](https://www.thephysiomovement.com.au/services/chiropractor-townsville/) **Published:** June 22, 2020 **Author:** The Physio Movement **Content:** ![Chiropractor Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Townsville_chiropractor.jpeg "Chiropractor Townsville – Tpm") **Chiropractor Townsville** services at TPM provide evidence-based care to help reduce pain, restore movement, and improve spinal health. Our experienced chiropractors support Townsville locals dealing with back pain, neck pain, headaches, sciatica and sports injuries, helping you move better and live with less pain. Our goal is simple ~ help you move better, feel stronger, and get back to the activities you enjoy. ## Chiropractor Townsville ~ The TPM approach to Chiropractic Our chiropractors use a combination of hands-on treatment, movement advice and rehabilitation strategies to help restore healthy movement through the spine and joints. Many people visit our Townsville clinic for help with: • Neck pain and stiffness • Lower back pain and sciatica • Headaches and migraines • Sports injuries and muscle tension • Pinched nerves or nerve pain • Jaw pain and TMJ issues • Postural problems from work or study Treatment may include gentle spinal adjustments, joint mobilisation, soft tissue therapy, and practical advice to help prevent the issue returning. Additionally, as part of a [multidisciplinary clinic](https://www.thephysiomovement.com.au/what-is-the-difference-between-a-chiro-and-a-physio/), we integrate care with physiotherapy, massage therapy and exercise rehabilitation when appropriate. ### Why locals choose TPM Chiropractor At TPM, chiropractic care is focused on education, movement and long-term health, not just short-term symptom relief. Our approach includes: 1. Thorough assessment ~ Understanding your injury history, lifestyle and goals. 2. Evidence-based treatment ~ Modern chiropractic techniques supported by research. 3. Individualised care plans ~ Treatment tailored to your condition and recovery goals. 4. Collaborative healthcare ~ Access to physiotherapy, massage therapy and rehabilitation in the same clinic. This integrated approach allows us to support patients dealing with chronic pain, sporting injuries, work-related strain and everyday movement problems. ### Your first Chiropractor Townsville appointment Typically, during your first visit to our **Townsville chiropractor** clinic you can expect: 1. A detailed discussion about your pain, health history and lifestyle 2. Physical examination of movement, posture and spinal function 3. Explanation of what we find and the best treatment options 4. Hands-on treatment where appropriate 5. Practical advice to help manage your condition We focus on helping you understand your body and regain confidence in movement. ## Meet Your Townsville Chiropractor ~ Dr Jayden Dr Jayden is passionate about helping Townsville locals live active, pain-free lives. He combines hands-on treatment with modern rehab and movement-based care to deliver long-lasting results ~ not quick fixes. His approach focuses on: • Identifying the true cause of your pain • Restoring joint movement and function • Improving strength and mobility • Helping you prevent future flare-ups At TPM, chiropractic care isn’t about endless appointments ~ it’s about **getting you better and keeping you better.** [![Chiro Promo Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Copy-of-chiro-promo-woopi-4-300x300.png "Chiro Promo Townsville – Tpm")](https://tpmaustralia.au1.cliniko.com/bookings?appointment_type_id=1204635692454381489) ## ## Convenient clinic ~ chiropractor Townsville The Physio Movement is located in Townsville City, providing easy access for patients across: [North Ward](https://www.townsvillenorthqueensland.com.au/things-to-do/product-things/?north-ward-56b2613b7b935fbe730e0d35), [Aitkenvale](https://en.wikipedia.org/wiki/Aitkenvale,_Queensland), Annandale, Douglas, Kirwan, Bushland Beach Our clinic offers convenient parking and flexible appointments. ### Booking a Chiropractor in Townsville If pain or stiffness is stopping you from doing the things you enjoy, our team is here to help. Book an appointment with a **Townsville chiropractor at The Physio Movement** and take the first step toward moving better. Call 1300 876 348 [Book Online ~ anytime](https://tpmaustralia.au1.cliniko.com/bookings?appointment_type_id=199242) ![Treating Clinician](http://www.thephysiomovement.com.au/wp-content/uploads/Athlete-knee-768x1154-1-681x1024.webp "Athlete-knee-768x1154 – Tpm") ### ### Chiropractic Care ~ Frequently Asked Questions ### Is seeing a TPM chiropractor safe? Yes, in fact, Chiropractic care delivered by a registered chiropractor is considered safe and widely used to treat musculoskeletal conditions such as back pain and neck pain for [Children](https://www.acchiro.clinic/), teens and adults ### Do I need a referral to see a chiropractor? No referral is required. However, your GP may refer you under an EPC care plan if appropriate. ### How many sessions will I need with my TPM Chiropractor? This depends on your condition and goals. Some patients improve within a few visits, while others benefit from a structured treatment plan. ### Can chiropractic help with headaches? Many headaches originate from tension and restriction in the neck. Chiropractic treatment can help restore movement and reduce muscle tension contributing to headaches. ### Is Bulk billing & DVA a payment option? We aim to make care accessible for the Townsville community. Appointments may be available for: •[ EPC](https://www.servicesaustralia.gov.au/gp-chronic-condition-management-plan?context=20) / Chronic Disease Management referrals from your GP • [DVA](https://www.dva.gov.au/providers/information-for-dental-psychology-allied-health-providers/chiropractors) patients (for eligible veterans) • Private health fund rebates depending on your level of cover # Looking for a Townsville Chiropractor If you’re searching for a **trusted Townsville chiropractor**, our team at The Physio Movement is ready to help you move with confidence again. [**Book your appointment today.**](https://www.thephysiomovement.com.au/book-now/) --- ### [Sports Podiatrist Townsville](https://www.thephysiomovement.com.au/sports-podiatrist-townsville/) **Published:** April 28, 2025 **Author:** Belinda Brown **Content:** # ![Biomechanical_foot_treadmill](http://www.thephysiomovement.com.au/wp-content/uploads/Sports_podiatry_townsville-1024x364.jpg "Sports_podiatry_townsville – Tpm") # Sports Podiatrist ~ Join Our High-Performance Team at TPM Townsville **Looking for more than just a job? Want to work in a clinic where your career can truly thrive?** The Physio Movement (TPM) Townsville is expanding, and we’re looking for a passionate and experienced **Sports Podiatrist** to join our multidisciplinary team. This is an incredible opportunity to work with some of the best allied health professionals in North Queensland, all while enjoying excellent remuneration, a strong base salary plus bonus structure, and genuine career development opportunities. **About TPM Townsville** At TPM, we’ve built a brand on innovation, community connection, and delivering outstanding healthcare outcomes. Our Townsville clinic is a high-energy, collaborative space where [physiotherapists](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), exercise physiologists, chiropractors, podiatrists, and massage therapists work side-by-side to deliver premium care to our community. We pride ourselves on a strong team culture that supports personal growth, professional development, and having fun along the way. We are passionate about living longer, healthier, and pain-free lives, and we’re looking for someone who shares that passion. **About the Role** - Specialise in **sports podiatry**, working with a wide range of active individuals, from juniors and weekend warriors to elite athletes. - Deliver comprehensive biomechanical assessments, running and gait analyses, load management plans, orthotic prescription, and injury prevention strategies. - Collaborate closely with our physiotherapy, chiropractic, and exercise physiology teams to create complete, tailored treatment plans for our clients. - Be part of community sporting events and build strong relationships within the Townsville sports community. - Full-time, part-time, or flexible arrangements available to the right candidate. **What We Offer** **Attractive remuneration package**: Secure base salary plus a generous bonus structure. **Outstanding team culture**: Work with a supportive, ambitious team who genuinely love what they do. **Career development**: Ongoing mentoring, professional development funding, and opportunities to grow into leadership or specialty areas if desired. **State-of-the-art facilities**: Work with the latest in technology and assessment equipment to help you deliver the best outcomes for your clients. **Work-life balance**: We believe happy practitioners create the best outcomes. Enjoy the Townsville lifestyle — beaches, hiking, sporting events, and an unbeatable North Queensland community. **About You:** - Qualified Podiatrist with current [AHPRA](https://www.ahpra.gov.au/) registration (or eligible for registration). - 1+ years of experience (preferred) with a strong interest and/or background in **sports podiatry**. - Confident with biomechanical assessments, orthotic prescription, and injury management in athletic populations. - Motivated, positive, and a true team player who thrives in a collaborative environment. - Passionate about continued professional development and delivering gold-standard patient care. - Committed to contributing to a workplace where people love coming to work every day. **Why Choose TPM Townsville?** When you join TPM, you’re not just taking the next step in your career, you’re joining a team that values innovation, supports your goals, and wants you to succeed. You’ll be surrounded by passionate, skilled colleagues, enjoy ongoing education and mentoring, and have the opportunity to shape your future in an environment where your work is valued and celebrated. **Sound like the right fit for you?** We’d love to hear from you! Submit your application today or reach out for a confidential chat to find out more about life at TPM Townsville ~ scott@thephysiomovement.com.au --- ### [Natalie Holt ~ NQ Director Townsville](https://www.thephysiomovement.com.au/about/the-team/natalie-holt/) **Published:** July 11, 2025 **Author:** Belinda Brown **Content:** ![Headshot_natalie_holt](http://www.thephysiomovement.com.au/wp-content/uploads/Nat.png "– Tpm") Since graduating from James Cook University, Natalie Holt has worked as an Accredited [Exercise Physiologist](https://www.healthdirect.gov.au/exercise-physiologist) and is TPM’s NQ Clinic Director. Originally from Ayr, Natalie relocated to Townsville to pursue her career. Since then, she has built a strong clinical foundation and developed her leadership within the clinic. Consequently, a personal history of injury guides her career, and Natalie has developed a deep understanding of rehabilitation. Her scope is broad in clinical interest. In addition, she has experience managing conditions across metabolic, musculoskeletal, and neurological areas. Natalie plays a key role in supporting clients under the DVA, NDIS, WorkCover and Aged Care systems. Additionally, Natalie has developed a strong interest in women’s health, growing it through experience and ongoing education. Natalie is passionate about supporting women through all life stages and remains committed to helping them better understand their bodies, manage conditions, and regain strength and confidence through movement. She also has a particular passion for clinical Pilates, which she has refined through ongoing professional development. She integrates evidence-based Pilates principles into her treatment approach to assist clients in managing conditions, particularly those involving the back, hips, and neck. As NQ Clinic Director, Natalie is passionate about supporting both her clients and the wider clinical team. Moreover, she brings a positive, patient-focused leadership, fostering a welcoming clinic and high-quality, personalised care throughout rehabilitation. Natalie strives to make every session enjoyable and goal-oriented, bringing a positive energy to each appointment. Outside of the clinic, Natalie is actively involved with the Townsville Warriors Football Club and enjoys spending time with her friends and family. [Book Now](http://www.thephysiomovement.com.au/book-now/) Additionally, at TPM, our team brings unique skills to ensure you receive the highest level of care. As a result, we deliver tailored, integrated allied health services to support your health goals. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Our Staff](https://www.thephysiomovement.com.au/about/the-team/) **Published:** June 24, 2020 **Author:** The Physio Movement **Content:** ### [The Physio Movement](http://www.thephysiomovement.com.au/) Townsville Staff ### Physiotherapy + Exercise Physiology [![Headshot_natalie_holt](http://www.thephysiomovement.com.au/wp-content/uploads/Nat.png "Emily - Physiotherapist – Tpm")](https://www.thephysiomovement.com.au/about/the-team/natalie-holt/) #### **Natalie Holt** NQ Director + Exercise Physiologist [![Gemma, Profile Image Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Gemma-Website-1-300x300.jpg "Gemma - Physiotherapist – Tpm")](http://www.thephysiomovement.com.au/about/the-team/gemma-physiotherapists/) #### **Gemma Passi** Senior Physiotherapist Special interest in Pelvic Health [![Laird Headshot Physio Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Laird-1.png "Laird – Tpm")](https://www.thephysiomovement.com.au/about/the-team/laird_mckay_physiotherapist/) #### **Laird McKay** Physiotherapist S & C Coach [![Rhys Physio Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/The-physio-movement-rhys.png "Rhys- Physio – Tpm")](https://www.thephysiomovement.com.au/about/the-team/rhys-land-physiotherapist/) #### **Rhys Land** Physiotherapist [![Mason Profile Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Mason-Website--300x300.jpg "Mason - Physiotherapist – Tpm")](http://www.thephysiomovement.com.au/about/the-team/mason-clifford-physiotherapist/) #### **Mason Clifford** Physiotherapist Strength and Conditioning Coach [![](http://www.thephysiomovement.com.au/wp-content/uploads/Kiara.png "Kiara – Tpm")](http://www.thephysiomovement.com.au/about/the-team/kiara-bennett/) #### **Kiara Bennett** Physiotherapist [![Mason Profile Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/The-physio-movement-ryan-1.png "Mason - Physiotherapist – Tpm")](https://www.thephysiomovement.com.au/about/the-team/ryan-maher-physiotherapist/) #### **Ryan Maher** Physiotherapist ### Massage Therapy [![](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-2.png "Ana Massage Therapist Townsville – Tpm")](https://www.thephysiomovement.com.au/about/the-team/ana_tereza/) **Ana Tereza** Massage Therapist #### [![](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-1.png "Bridget - Physiotherapist – Tpm")](https://www.thephysiomovement.com.au/about/the-team/mariana-massage-therapist-townsville/) #### ![](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-1.png "300 X 300 1 – Tpm") #### **Coming Soon** ### Chiropractor ![Townsville_chiro_jayden_headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Jayden-1.png "Lachlan - Chiropractor – Tpm") #### **Jayden Meyer** Chiropractor ### Admin [![Bridget Physio Profile Image](http://www.thephysiomovement.com.au/wp-content/uploads/BEL-website-1.png "Bridget – Website – Tpm")](http://www.thephysiomovement.com.au/about/the-team/belinda-brown/) #### **Belinda Brown** TPM Director + Business Development Manager ![Jessica Williamson Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Jessica.png "Jessica – Tpm") #### **Jessica Williamson** Admin Manager ![Ashleigh](http://www.thephysiomovement.com.au/wp-content/uploads/Copy-of-ashleigh-.png "Ashleigh – Tpm") **Ashleigh Smyth** Senior Administration ![](http://www.thephysiomovement.com.au/wp-content/uploads/Aps-1.png "Haylie – Tpm") #### **Haylie Emanuel** Marketing and Communications [![Jorja Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Jorja.png "Jorja – Tpm")](https://www.thephysiomovement.com.au/about/the-team/jorja-tpm/) #### **Jorja Triffett** Admin [![Jorja Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/TPM-Placeholder.jpg "Jorja – Tpm")](https://www.thephysiomovement.com.au/about/the-team/jorja-tpm/) #### **Olivia** Admin ![](http://www.thephysiomovement.com.au/wp-content/uploads/TPM-Placeholder.jpg "Haylie – Tpm") #### **Coming Soon** Admin Welcome to our TPM Allied Health team. We’re thrilled to introduce you to our exceptional team of dedicated professionals who are committed to providing the highest quality care and support for your health and well-being. Get to know the individuals who make our team so exceptional and discover their unique expertise and passion for helping others. Each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ##### Learn More about how our staff can assist you! ###### Services We offer: - [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) - [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) - [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) - [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) ###### Conditions We Treat: - [Ankle and Foot](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](http://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](http://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](http://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](http://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](http://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](http://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Careers with TPM](https://www.thephysiomovement.com.au/about/join-our-team/) **Published:** April 21, 2022 **Author:** adminva **Content:** [ ![Join The Physio Movement Team](http://www.thephysiomovement.com.au/wp-content/uploads/Join-The-Physio-Movement-Team.png) ](https://mailchi.mp/574304fd93d9/httpswwwthephysiomovementcomauaboutjoin-our-team) Our health care brand has been providing Allied health services for more than over 10 years. We are always looking to recruit new talented allied health practitioners into our team at TPM Health Clinics, and we are always keen to meet people that fit with our existing team and clinic culture. At TPM, we know the only way we reach our brand goals is by first investing in our people, because if they aren’t great, then neither is our business. If you want to [join our team](https://mailchi.mp/574304fd93d9/httpswwwthephysiomovementcomauaboutjoin-our-team) and be a part of the exciting journey, we promise it will be worth it. There are certain qualities we look for within a practitioner such as experience, qualifications, and most importantly, their motivation to work within an integrated clinical team. If you think you are the right candidate, we would love to hear from you. Please use the form, or send your resume and cover letter along with an indication of why you feel you would be perfect for a role within the clinic to: shane@thephysiomovement.com.au We welcome the opportunity to meet you and lead you through a professional process to not only determine you’re the right fit for TPM Healthcare, but also whether we are the right clinic for you and the next stage in your private practice career. Here are some of the benefits we offer: - $2000 per year for professional development - Access to TPM gym outside of regular hours - Opportunity to accrue time off for extra hours worked - Flexible working hours, including the option for a four day week - Discounted stock, therapies, and classes for staff and their families #### [**Current Openings:**](https://mailchi.mp/574304fd93d9/httpswwwthephysiomovementcomauaboutjoin-our-team) [Occupational Therapist](https://www.thephysiomovement.com.au/occupational-therapy-townsville/) ~ [Woolgoolga](https://www.thephysiomovement.com.au/occupational-therapy-townsville/) + [Townsville](https://www.thephysiomovement.com.au/occupational-therapy-townsville/) locations [Senior Physiotherapist](https://www.thephysiomovement.com.au/physiotherapist-job-townsville-the-physio-movement-townsville/) ~ Townsville [New Graduate Physiotherapist](https://www.thephysiomovement.com.au/2027-new-graduate-physio-program-townsville/) ~ Townsville Position Applying For \*OTChiroPhysioMassage TherapistExercise Physiologist Location/s of choice- Townsville ~ QLD - Yamba ~ NSW - Woolgoolga ~ NSW First Name \* Last Name \* Email \* Phone \* Address \* City Zip Do you hold a current Drivers License? \*- Yes - No Tell us a bit about you? \* Comment Apply Now --- ### [Hip and Upper Leg Conditions Townsville](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** # ![Knee Assessment by Physio](http://www.thephysiomovement.com.au/wp-content/uploads/D4_6311-3-300x200.jpg "– Tpm") # Hip & Knee Pain Physiotherapy in [Townsville](http://www.thephysiomovement.com.au/) ## Get moving again with expert Hip & Knee pain treatment Hip or knee pain can make everyday activities like walking, climbing stairs, exercising, or even sleeping uncomfortable. Whether your pain has come on suddenly after an injury or has gradually developed over time, our experienced team at The Physio Movement Townsville can help identify the cause and create a personalised treatment plan to get you moving again. Our multidisciplinary team provides evidence-based care through: - [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) - [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) - [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) - Chiropractic Care - Strength & Rehabilitation Programs ### Don’t let hip or knee pain slow you down. Book your initial appointment today and take the first step towards lasting relief. [**Book Online**](https://www.thephysiomovement.com.au/book-now/) or call **(07) 4740 4516**. ## Common Hip & Knee conditions we treat Our team regularly assesses and treats a wide range of hip and knee injuries and conditions, including: ### [Hip Osteoarthritis](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Osteoarthritis.pdf) Hip osteoarthritis occurs when the protective cartilage within the joint gradually wears down, leading to pain, stiffness and reduced mobility. Physiotherapy and targeted strengthening can help reduce pain, improve function and keep you active. ### Knee Osteoarthritis Knee arthritis is one of the most common causes of knee pain. We develop personalised exercise programs to improve strength, reduce pain and help you continue doing the activities you enjoy. ### [Hip Bursitis (Trochanteric Bursitis)](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Trochanteric-Bursitis.pdf) Pain on the outside of the hip is commonly caused by inflammation or irritation around the bursa and surrounding tendons. Treatment focuses on reducing pain while addressing the underlying cause. ### Femoroacetabular Impingement (FAI) FAI occurs when the bones of the hip joint don’t move together smoothly, leading to pinching, pain and reduced movement. Early assessment and rehabilitation can help improve symptoms and reduce further joint irritation. ### Hip Labral Tears The labrum is the cartilage that helps stabilise the hip joint. Tears can cause groin pain, clicking, locking and reduced movement. Our clinicians will guide your rehabilitation and work alongside your specialist if surgery is required. ### Hamstring Strains Hamstring injuries are common in runners and sporting athletes. We provide progressive rehabilitation to help you recover safely and reduce your risk of re-injury. ### Adductor Tendinopathy (Groin Pain) Persistent groin pain is often related to overload of the adductor tendons. Our rehabilitation programs are designed to restore strength and return you to sport or daily activities. ### [Osteitis Pubis](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Osteitis-Pubis.pdf) Often affecting athletes, osteitis pubis causes pain around the front of the pelvis and groin. We focus on load management, strength and movement retraining. ### [Hip Fracture Rehabilitation](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Trochanteric-Bursitis.pdf) Following surgery or medical management of a hip fracture, our team can help you safely rebuild strength, balance and confidence throughout your recovery. ## What to expect at your first appointment Your initial consultation includes: - A thorough assessment of your hip or knee pain - Movement and strength testing - A clear explanation of your diagnosis - Hands-on treatment where appropriate - A personalised rehabilitation plan - Advice to help you recover as quickly and safely as possible Our goal isn’t just to reduce your pain~ we want to help you return to work, sport and everyday life with confidence. ## Why choose The Physio Movement? - Experienced multidisciplinary team - Individualised treatment plans - Evidence-based rehabilitation - Hands-on treatment combined with exercise - Modern rehabilitation facilities - Convenient Townsville location - Online booking available ## Book your Hip or Knee assessment Today The sooner you understand what’s causing your pain, the sooner you can start recovering. Whether you’re experiencing hip pain, knee pain, arthritis, a sporting injury or ongoing discomfort, our team is here to help. [**Book your new patient appointment online today**](https://tpmaustralia.au1.cliniko.com/bookings?appointment_type_id=50856) or call **(07) 4740 4516** to speak with our friendly team. **The Physio Movement Townsville** ~ Helping you move better, recover faster and stay active. --- ### [Mason Clifford - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/mason-clifford-physiotherapist/) **Published:** February 11, 2021 **Author:** adminva **Content:** ![Mason Profile Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Mason-Website--300x300.jpg "Mason – Physiotherapist – Tpm") Physiotherapist | Level One Strength and Conditioning Coach Mason was born and raised in Mackay but in 2019 moved to Townsville to begin his physiotherapy studies and further explore his passion for rehabilitation and improving one’s health. Mason has worked as a physiotherapist for 4 years now and is currently completing his Masters in Sports and Exercise Physiotherapy through La Trobe University. He is passionate about working with patients to develop rehab plans that allow them to manage and improve their condition, without having to significantly alter their lifestyle. Whether it be running a marathon or be able to more easily walk upstairs, Mason thoroughly enjoys seeing his patients achieve their goals and have a better quality of life. [Book online anytime here with Mason.](https://tpmaustralia.au1.cliniko.com/bookings?practitioner_id=1035758939368589293) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Townsville Bike Fit](https://www.thephysiomovement.com.au/services/bike-fit-townsville/) **Published:** February 8, 2025 **Author:** adminva **Content:** ## Professional Bike Fitting to improve your riding, comfort and performance If you have any ambition to ride a bike comfortably and to the best of your ability, TPM Bike Fit is where you need to start. ## TPM Bike Fit is: A professional bike fitting service designed to: - Minimise the risk of injury - Optimise your riding position - Make cycling more comfortable and enjoyable - ‘Fit’ you to a bike which best suits you – one position does not fit all - Improve efficiency, power output and economy - Address any biomechanical restrictions within your body using the latest [STT technology.](https://www.stt-systems.com/motion-analysis/3d-optical-motion-capture/cycling-3dma/?gclid=EAIaIQobChMIq4mR27CJ5gIVGyQrCh3RwARHEAAYASAAEgIei_D_BwE) Our developed bike fitting service at TPM is conducted by [Physiotherapist ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)and Triathlete Connor McKay, who works closely with local Bike Shops, professional Cyclists, Triathletes, Allied Health professionals, and all types of cyclists. At TPM we treat all of our clients equally no matter what their ability. ## ## Why a TPM Bike Fit? We use a system called STT, which reads the rider’s movements while they are in motion on the bike and accounts for all three planes of movement (3D). We eliminate the guesswork and assumptive nature of bike fitting. STT results allow the rider to have a true fit to his or her bike, maximising efficiency and performance while avoiding discomfort or injury. You will also get instantaneous results as time graphs, reports and statistics. ![Bike Fitting Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Bike-Fitting-Townsville.jpg "Bike Fitting Townsville – Tpm") ## --- ## **Bike Fit Initial | $350 | 2 hrs** TPM’s most detailed and comprehensive bike fitting service for all Triathlon, Road, MTB and Time Trial bikes. Our bike fits utilise advanced international motion capture technology from STT Systems, and is suitable for cyclists of all ages and levels. Every cyclist can benefit from the knowledge of our highly trained Physiotherapist and experienced bike fitter, Connor. This is also a great option for cyclists looking at purchasing a new bicycle, ensuring that they have the correct fit prior to purchase. Features: - Initial assessment off the bike including short and long-term goals; and issues with current fit - Physical and Biomechanical Evaluation including a cycling and rider-specific flexibility/functional strength assessment - Injury complaints/concerns/pain and treatment of these injuries where required - Position analysis utilising STT Systems technology - Assess adjustments and pelvic asymmetry to improve comfort and stability - Dynamic data capture of 3D full body movements to determine optimal position - Real-time recording of position incorporating physiological response to help determine optimal position - Comprehensive digital reports of 3D and 2D body parameters, 3D bicycle fit coordinates, and bike frame geometry ## **Bike Fit Follow Up | $140 | 1 hr** Your body will need time to adapt to new position changes, especially if large changes are made. Major changes will be made incrementally by our Bike Fit technician to avoid shocking the body. A follow up fit is for people who have already had a TPM Bike Fit. This appointment will be used for saddle changes/adjustments, cleat re-positioning or handlebar/brake lever adjustments, or any persistent issues. ##### **Additional Bike** $150 for additional bikes – When bikes are consecutively fitted. Appointments must be made back to back and both bikes brought to the bike fitting appointment. ## --- ## ![](http://www.thephysiomovement.com.au/wp-content/uploads/2019/11/Bike-Fit-Townsville-300x175.jpg "Bike Fitting Townvsille – Tpm") ## ## **What to expect at your initial Bike Fit** When you attend a Townsville Bike Fit appointment at TPM we ask that you wear non-reflective lycra so we can put STT markers on you and see your profile effectively. We ask that you also bring your cycling shoes and bike along with you. Expectations from the initial session need to be managed – not always will you walk out completely pain-free! There will be some adjustments which need to be made over time as you become more comfortable on your new fit. ## **During your Bike Fit** #### Initial assessment Initially we aim to understand as much as possible about you, your previous medical and injury history, areas of discomfort, and your cycling background. We will address your future cycling goals, and any limitations, which assists us in determining your bike position. #### Physical and Biomechanical assessment Stability, strength, flexibility, and body measurements assessments assist us in understanding your individual biomechanics and physical conditioning. Here, we pay close attention to your feet to determine if you have a correctly adjusted shoe/pedal interface to improve pedalling dynamics, comfort and also performance. Our in-house podiatrist, Christine, can also assist here with footwear/orthotic prescription where required. Saddle mapping can be included for those who have issues with saddle comfort and recommendations will be made for a more comfortable fit. #### #### Injury/complaints/pain As a Physiotherapist, an in-depth understanding of your body’s physiology is applied and time is spent exploring any past/current injuries or discomfort both on and off your bike. Here, we will gain a detailed understanding of what we may find during the during the on-bike analysis. #### #### Position Analysis Depending on the level of fit that you choose, your fit will either be performed on your own bike or on our professional fitting machine. You will be on your bike for an extended period throughout the session with a process of adjustments to your saddle and handlebar positioning to determine your optimal position. Your Physiotherapist and Bike Fit clinician will advise you on posture and pedalling techniques. #### Bike Set-up At the end of your Bike Fit, Connor will adjust your bike where possible to reflect your new position and will advise of any new components needed to achieve optimum results. --- ## **Post Bike Fit** You will receive a full report at the end of your bike fit appointment. This report will include observations and recommendations, including all measurements needed to set up any additional bikes to your recommended optimal position. We enjoy working with other local businesses therefore Connor will liaise with your local bike shop to ensure that you are able to find the optimum bicycle and associated components for your perfect fit. At [TPM](http://www.thephysiomovement.com.au/) we know firsthand that bike fitting is a process rather than an event and that is why we incorporate a follow up appointment to check in and see if any changes are needed to make sure you are reaching your cycling goals. **Learn more on [‘How bike Fit can benefit you’ ](http://www.thephysiomovement.com.au/why-do-need-a-bike-fit/)** ## HICAPS Claimable Bike Fit – [Book Now](http://www.thephysiomovement.com.au/book-now/) ### ### *At TPM we offer the most comprehensive Bike Fit analysis in Townsville – combining Physiotherapy with Professional Bike Fitting* --- ### [Book Now](https://www.thephysiomovement.com.au/book-now/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** --- ### [Clinical Pilates Townsville](https://www.thephysiomovement.com.au/clinical-pilates-townsville/) **Published:** July 13, 2025 **Author:** Belinda Brown **Content:** ![Clinical Pilates Townsville on the Mat](http://www.thephysiomovement.com.au/wp-content/uploads/Clinical-pilates-townsville.jpg "– Tpm") # **Core Movement Classes at The Physio Movement** If you’re searching for Clinical Pilates in Townsville that goes beyond generic group classes, The Physio Movement (TPM) offers a personalised, professional option through our Core Movement classes. These small-group sessions are led by Accredited [Exercise Physiologists](https://www.thephysiomovement.com.au/about/the-team/natalie-holt/) and combine evidence-based clinical Pilates principles with functional core training to help you move better, feel stronger, and build a more resilient body. At TPM, we understand that no two bodies are the same. That’s why every participant is required to see Nat for an assessment prior to joining our classes. This ensures your movements are safe, targeted, and suited to your individual goals, whether that’s managing pain, recovering from injury, or improving athletic performance. ### ### Core Movement Class Times We currently offer two class options **Core Movement Class (General)** **Friday mornings: 7:00 am – 8:00 am** - Designed for individuals looking to improve everyday function, postural control, and core stability. - Perfect for those managing persistent pain, recovering from injury, or simply wanting to move with more ease and confidence. **Athletes Core Movement Class** **Wednesday afternoons: 4:30 pm – 5:30 pm** - Specifically for athletes wanting to develop trunk stability, pelvic control, and deep core activation. - Ideal for anyone looking to reduce injury risk, improve movement efficiency, and enhance sports performance. Both classes are small-group based to allow for personal attention and progression. Sessions are $20 per class and are private health health-rebatable. ### ### Why Choose TPM Core Movement Classes? While many Pilates classes focus on general movements, TPM’s Core Movement classes are grounded in clinical knowledge and tailored support. Led by Accredited Exercise Physiologists, these sessions target deep core muscles that influence posture, spinal stability, and functional strength. Whether you’re dealing with back pain, postural issues, or looking to level up your athletic capacity, our structured approach ensures you work towards lasting results in a safe and supportive environment. ### ### How to Get Started Before participating in any class, all clients are required to book an [initial assessment with Nat](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&practitioner_id=1719846570309977123&appointment_type_id=1424946921058862322). This one-on-one session helps us identify your specific needs, assess your movement patterns, and develop a plan that’s right for you. If you’re a health professional with patients who could benefit from Clinical Pilates-style core training, referrals are welcome. We work closely with healthcare providers to support long-term outcomes for rehabilitation and performance. **Book your Pilates Assessment Today ~ [click here or](https://tpmaustralia.au1.cliniko.com/bookings?business_id=12964&practitioner_id=1719846570309977123&appointment_type_id=1424946921058862322)** Phone: [(07) 4740 4516](https://www.google.com/search?q=tpm+townsville&oq=tpm+townsville+&gs_lcrp=EgZjaHJvbWUyCggAEEUYFhgeGDkyDQgBEAAYhgMYgAQYigUyDQgCEAAYhgMYgAQYigUyDQgDEAAYhgMYgAQYigUyDQgEEAAYhgMYgAQYigUyBggFEEUYPTIGCAYQRRg9MgYIBxBFGDzSAQgyMjI3ajBqNKgCALACAQ&sourceid=chrome&ie=UTF-8#) Email: info@thephysiomovement.com.au Location: 515 Flinders Street Townsville The Physio Movement ~ helping Townsville move better, feel stronger, and live pain-free. --- ### [Remedial Massage Townsville City - TPM Massage](https://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/) **Published:** December 5, 2019 **Author:** adminva **Content:** ## Remedial Massage – Sports Massage At [The Physio Movement](http://www.thephysiomovement.com.au/), our **Townsville Remedial Massage** therapists work towards maintaining your health and preventing ongoing tightness and pain. They take a proactive approach to your health and wellbeing. ![Sports Massage Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/12/Massage-Townsville-1-683x1024.jpeg "Massage-townsville – Tpm") ### ### What Is Sports Massage/Remedial Massage? Remedial massage is a firm pressure massage which compliments our multi discipline healthcare clinic at [The Physio Movement](http://www.thephysiomovement.com.au/). Many of our patients benefit from a regular remedial massage, and is ideal for maintenance if you do not have a particular injury. Our [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) will often refer patients who witness general feelings of stiffness and tightness, who would benefit from a firm pressure massage. All of our Massage treatments are individualised and your therapist will adjust the pressure accordingly. Sports massage help to stretch the muscle tissues and reduce feelings of tightness and stiffness. Remedial massage focuses on long, soothing, firm pressure hands-on techniques and can incorporate myofascial release or trigger point. Massage at TPM is [Health Care Claimable.](https://www.finder.com.au/remedial-massage-health-insurance#:~:text=If%20you%20have%20remedial%20massage,be%20included%20in%20your%20cover.) ### ### What does a Remedial Massage therapist Do? At TPM Townsville Massage we pride ourself on quality patient care, meaning our appointments are designed specifically for you. - Deep touch to manipulate the muscles and other soft tissues of the body - Pre and Post Sport massage - Friendly and professional service - Evidence based approach - Motivated clinicians - Welcoming and open environment. *Your Physio Movement Massage therapist has undergone many years of education to achieve their expertise status.* Our Massage therapists have keen interest in - Sports massage - Deep tissue massage - Spinal and headache - Injury prevention - Post race recovery - DOMS Our team are focused solely on you, meaning one patient at a time. Our treatment will never incorporate outdated machines but rather modern results proven techniques. ### ### Conditions we see for Massage Deep Tissue Massage is a great choice if you suffer from: - Muscle tension - Myofascial pain syndrome (trigger point syndrome) - [Neck Pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) - [Back Pain primarily by muscle tension](http://www.thephysiomovement.com.au/conditions/back-pain/) - Joint Pain - [Sciatica](http://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/) - [Headaches](http://www.thephysiomovement.com.au/conditions/headaches/) - Whiplash - Sporting Injuries - [Ankle and foot injuries](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - Arthritic Conditions - [Shoulder pain](http://www.thephysiomovement.com.au/conditions/shoulder/) - Work Related Injuries - [Hip pain](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - Postural problems that lead to chronically shortened muscles Whether you are looking for pain relief, or working towards maintaining a healthy lifestyle, The Physio Movement can get you there. [Book your Massage Now](https://tpmaustralia.au1.cliniko.com/bookings?appointment_type_id=73944) --- ### [Ryan Maher - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/ryan-maher-physiotherapist/) **Published:** January 28, 2026 **Author:** Getmilk Dev **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/The-physio-movement-ryan-1.png "the Physio Movement-ryan – Tpm") Ryan is a Physiotherapist and Exercise Physiologist with a strong passion for helping people move and feel their best. He has worked as an Exercise Physiologist since 2018 after completing a Bachelor of Exercise Physiology and has recently graduated with a Bachelor of Physiotherapy from James Cook University. Ryan has a keen interest in musculoskeletal conditions and sporting injuries and believes the best outcomes come from a combined approach of hands-on therapy and targeted exercise-based rehabilitation. He values working collaboratively with his patients, tailoring treatment plans to their individual needs and goals. Outside of the clinic, Ryan enjoys going for runs or walks with his partner and their Australian Shepherd, Bowie, fitting in regular workouts, grabbing good coffee, and tackling the occasional odd job around the house. **[Book now](http://www.thephysiomovement.com.au/book-now/)** At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. #### Conditions We Treat at TPM: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Rhys Land - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/rhys-land-physiotherapist/) **Published:** January 28, 2026 **Author:** Getmilk Dev **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/The-physio-movement-rhys-1.png "the Physio Movement-rhys – Tpm") Rhys is a graduate physiotherapist originally from Cairns who moved to Townsville to complete his Bachelor of Physiotherapy at James Cook University. He is passionate about delivering high-quality, patient-centred care across the lifespan, with a particular interest in sports injuries and paediatrics. As a physiotherapist, Rhys values taking the time to understand each patient’s goals and tailoring treatment to support recovery, function, and confidence in movement. He enjoys working with people of all ages and is committed to ongoing learning to continue developing his clinical skills. Outside of the clinic, Rhys enjoys mountain biking, running, and swimming, and values spending quality time with friends and family. His active lifestyle helps inform his practical, movement-focused approach to rehabilitation. **[Book now](http://www.thephysiomovement.com.au/book-now/)** At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. #### Conditions We Treat at TPM: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Haylie Emanuel](https://www.thephysiomovement.com.au/haylie-emanuel/) **Published:** October 8, 2023 **Author:** Belinda Brown **Content:** ![Haylie Staff Member Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-300x300.png "Haylie-admin – Tpm") Haylie has lived in Townsville her whole life and joined the TPM team in December of 2022, following her graduation of high school. She is studying Nursing at James Cook University, driven by her love for allied health and women’s health. Outside of the clinic, Haylie has over 10 years experience in various dance styles. These include Ballet, Jazz, Lyrical, Contemporary, and Cabaret. While dancing is a major passion of Haylie’s, she also enjoys spending time with family and friends and learning to cook new dishes. Haylie loves to learn new things about the body and their different functions to better help patients when enquiring about appointments. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [About](https://www.thephysiomovement.com.au/about/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** # *Experience The Physio Movement difference: Townsville’s modern movement in Healthcare providing a Sports focused, Allied Health clinic.* # *Physiotherapy, Chiropractic, Dietetics, Remedial Massage, Podiatry, Exercise Physiology, & Sports rehabilitation centre* TPM’s philosophy is to create a modern [physiotherapy](http://www.thephysiomovement.com.au/services/physiotherapy/) and Allied Health care clinic, leaving behind the dated Physiotherapy practices. The Physio Movement Townsville has established a multidisciplinary clinic with the goal of delivering lifelong results and improved patient care under the banner of ‘healthy body, healthy mind, healthy life’. At The Physio Movement we pride ourself on educating and inspiring our Physiotherapists, Chiropractors, Exercise Physiologists and health professionals to implement the highest quality Physiotherapy, Chiropractic and exercise based assessments and management utilising evidence based treatments. We have a passion for educating our clients and making sure treatments are comprehensive and informative, this increases the patient’s ability to manage their own health and wellbeing, condition and assist in preventing further injury – ensuring the best possible outcomes. Services provided at The Physio Movement include Physiotherapy, Chiropractic, Massage, Exercise Physiology, Dietetics, Remedial Massage, Headache Clinic, Spinal Clinic, Running Clinic, and Nutrition. Physio Townsville we are dedicated to providing innovative and holistic solutions to your health and wellbeing problems that actually work. Every session and recommendation is tailored to suit the individual, because we know two bodies are never the same and what works for one, won’t necessarily work for another. Being a clinician at The Physio Movement means being part of a performance team, part of a great culture that works together to get our patients their desired health and wellbeing outcomes. We pride ourselves on clear and precise communication to all relevant parties including referring general practitioners (doctors), sports doctors, family members, carers, specialists, sporting coaches and other invested in our clients rehabilitation. Our multidiscipline Health and wellbeing clinic is located centrally within Townsville city, CBD Physio and CBD Chiropractor. / [Physio Townsville City ](http://www.thephysiomovement.com.au/services/physiotherapy/)/ [Chiropractor Townsville City](http://www.thephysiomovement.com.au/services/chiropractic/) / [Massage Townsville City ](http://www.thephysiomovement.com.au/services/massage-therapy/)/ [Exercise Physiologist Townsville City ](http://www.thephysiomovement.com.au/services/exercise-physiology/)/ [Womens Health Townsville City ](http://www.thephysiomovement.com.au/services/chiropractic/)/ [Sports Physiotherapy Townsville City](http://www.thephysiomovement.com.au/services/sports-physiotherapy/) / Workcover Townsville City / EPC Townsville City / DVA Townsville City / [Dry Needling Townsville City](http://www.thephysiomovement.com.au/services/dry-needling/) / [Gym and Post Surgical Rehabilitation Townsville City ](http://www.thephysiomovement.com.au/services/gym-and-post-surgical-rehab/) / [Headache and Spine Clinic Townsville City](http://www.thephysiomovement.com.au/services/headache-spine-clinic/) [Physiotherapy Australia.](https://australian.physio/) --- ### [Post Surgical Rehabilitation Townsville](https://www.thephysiomovement.com.au/conditions/ankle-and-foot-2/) **Published:** May 9, 2022 **Author:** adminva **Content:** At [The Physio Movement](http://www.thephysiomovement.com.au/), we play a very important role in managing your pain and rehabilitation, getting you back to a fully functioning level. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ### Post Surgical at The Physio Movement Following surgery, our professional Physiotherapist will have you on the road to recovery. Our [physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) are able to provide tailored treatment for the following conditions: - Total Hip replacement - Knee replacement - Serious fractures - [Shoulder](http://www.thephysiomovement.com.au/conditions/shoulder/) replacement - Knee arthroscopy - Anterior cruciate ligament repair - Rotator cuff repair - Spinal fusion surgery - Patellar surgery - Ankle and foot surgery - Achilles tendon repair - Carpel tunnel release - Elbow Arthroplasty #### Physiotherapy Treatment following Pt Surgery - Functional Rehabilitation - Joint range of movement - Gait re-education - Pain management - Dry needling - Hydrotherapy #### Improvements from post-operative physiotherapy: - Decreased pain - Decreased swelling - Improved mobility - Increased function and independence - Improved joint range of movement - Increased muscle strength [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at The Physio Movement, Townsville. --- ### [Mariana ~ Massage Therapist Townsville](https://www.thephysiomovement.com.au/about/the-team/mariana-massage-therapist-townsville/) **Published:** October 28, 2025 **Author:** Belinda Brown **Content:** Mariana is a highly skilled Remedial and Relaxation Massage Therapist with over 8 years of professional experience and more than 4,000 successful client appointments. She holds a Diploma of Remedial Massage from [Académique](https://www.academique.com.au/) and has trained under leading industry professionals, including Simon Floriani, Head Chiropractor at Vitality Health in Melbourne. Her extensive knowledge of human anatomy and physiology allows her to deliver targeted, effective treatments that support both pre- and post-workout recovery. Mariana is also a qualified personal trainer, which informs her approach to sports massage and functional recovery techniques. Over the past four years in Townsville, Mariana has built a reputation for high-quality technical skill, personalised care, and consistently outstanding client outcomes, averaging 30 appointments per week. Her treatments are designed to leave clients refreshed, revitalised, and ready to move with ease, combining science-backed techniques with a holistic touch. Mariana is passionate about promoting wellness within the Townsville community and is committed to providing every client with evidence-based, results-driven massage therapy in a welcoming and professional environment. [Book Now](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [GLA:D Hip and Knee Program Townsville](https://www.thephysiomovement.com.au/services/glad-townsville/) **Published:** January 20, 2020 **Author:** adminva **Content:** [![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/01/Glad-Hip-and-Knee-pain-300x300.jpg "– Tpm")](https://gladaustralia.com.au/) ## **GLA:D® Townsville – Hip and Knee Pain Program** ## **Live a Good Life with Arthritis: Denmark (GLA:D®)** ### At The Physio Movement Townsville, we’re proud to offer the internationally renowned **GLA:D® program** for **hip and knee**. As a certified private practice delivering GLA:D® in Townsville, our experienced team is here to help you manage your pain, improve your movement, and live life to the fullest. ### **What is the GLA:D® Program?** GLA:D® (Good Life with osteoArthritis: Denmark) is a ground-breaking education and exercise program originally developed by researchers in Denmark. It is designed to support people living with symptoms of **hip and knee osteoarthritis (OA)** and now, **persistent or recurrent back pain** through guided education, supervised exercise, and lifestyle strategies backed by strong clinical research. ### **Why Choose GLA:D® at The Physio Movement Townsville?** Clinical results from the GLA:D® program in Australia show: - **36% reduction in pain** - **Improved mobility and physical activity levels** - **Greater confidence with movement** - **Lower demand for surgery and medication** - **High patient satisfaction and success in self-management** Our certified GLA:D® Physiotherapists, Exercise Physiologists and Chiropractors are trained to deliver the program with a tailored approach to suit each individual’s condition and goals. ### **Who is the GLA:D® Program For?** GLA:D® is suitable for: - Anyone experiencing symptoms of **hip, knee, or back osteoarthritis** - People with **chronic back pain** - Adults of all ages looking to reduce pain, improve movement, and delay or avoid surgery No referral is needed – you can **self-refer** or be referred by your GP, [pain specialist](https://mipain.com.au/), or [sports doctor](https://sportsclinicnq.com.au/). ### **GLA:D® Program Structure** All GLA:D® programs at TPM Townsville include: 1. **Initial Assessment** Includes medical history, physical tests (30-second chair stand and 40m walk), and program planning. 2. **Two Education Sessions** Learn about osteoarthritis and back pain, why movement matters, and how to manage symptoms for long-term success. *(60–90 minutes)* 3. **Twelve Supervised Exercise Sessions** Group-based sessions run by certified GLA:D® professionals to improve strength, mobility, and confidence. 4. **Three-Month Follow-Up Assessment** Reassess your outcomes and progress, and refine your plan for long-term success. *Please note: All sessions are delivered by certified GLA:D® providers. TPM is the only certified private practice in Townsville offering the full program.* ### ### **Common Conditions We Help With:** **Hip & Knee OA:** - Age-related joint degeneration - Prior injuries or surgeries - Hip dysplasia or impingement - Family history of arthritis **Back Pain:** - Chronic or persistent low back pain - Recurrent flare-ups - Movement fear or avoidance due to pain - Muscle weakness or poor posture ### **Why TPM Townsville?** ~ Townsville’s most rated Certified Private GLA:D® Clinic ~ Highly Skilled medical professionals ~ Small Group Classes in a Friendly Environment ~ Evidence-Based Treatment Backed by Research ~ No Waitlists – Get Started Today! ### **Get Started Today – No Referral Needed** Whether you’re struggling with hip, knee, or back pain, the GLA:D® Program at TPM Townsville can help you get back to doing what you love. 📍 Located in the heart of Townsville 📆 Sessions run weekly – spots are limited 📞 Call us on [(07) 4740 4516]() or [book online](https://www.thephysiomovement.com.au/book-now/) to reserve your place today **Let’s move better together.** [Information – GLAD](https://gladaustralia.com.au/) --- ### [Laird McKay - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/laird_mckay_physiotherapist/) **Published:** May 13, 2021 **Author:** adminva **Content:** ![Laird Headshot Physio Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Laird-1.png "Laird – Tpm") Physiotherapist | Level One Strength and Conditioning Coach Laird is a skilled physiotherapist originally from the Fraser Coast, who graduated from Central Queensland University with a Bachelor of Physiotherapy (Honours). He is passionate about working collaboratively with patients to help them achieve their goals and restore function. With a strong focus on delivering the highest quality of evidence-based treatment and individualised care, he strives to empower patients through education, rehabilitation, and movement therapy. Further strengthening his expertise, Laird has achieved his Level One Strength and Conditioning Coach accreditation through the Australian Strength and Conditioning Association. This qualification has equipped him with the skills to design and deliver strength and conditioning programs aimed at physically preparing and enhancing the performance of athletes from club to regional levels across a wide range of sports. With his advanced understanding of competitive sports performance, injury prevention, and rehabilitation, Laird provides specialised care for athletes and active individuals seeking to optimise their movement, strength, and recovery. Outside of work, Laird enjoys local sports including hockey and golf, appreciating the skill and challenge involved in both. He is excited to be part of the Townsville community and looks forward to helping everyone move and feel their best. **[Book now](http://www.thephysiomovement.com.au/book-now/) with Physiotherapist and Strength and Conditioning Coach, Laird.** At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. #### Conditions We Treat at TPM: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Occupational Therapy Job Townsville Position](https://www.thephysiomovement.com.au/occupational-therapy-townsville/) **Published:** April 9, 2025 **Author:** Belinda Brown **Content:** ![Occupational Therapy Townsville Jobs](http://www.thephysiomovement.com.au/wp-content/uploads/Pexels-polina-tankilevitch-6006260-200x300.jpg "– Tpm") ## Occupational Therapy Positions at TPM ### We’re Hiring: Occupational Therapist – Woolgoolga & Townsville Locations *Join a team that’s passionate about changing lives ~ one goal at a time.* Are you an enthusiastic and client-focused Occupational Therapist looking to make a real difference? Whether you’re after the laid-back beach life of Woolgoolga or the vibrant community of Townsville, we’ve got a role for you! **About Us:** The Physio Movement (TPM) is a progressive allied health clinic committed to innovation, excellence, and community connection. With a strong reputation in regional healthcare, we’re proud to offer our clients holistic, client-led therapy that supports them in living their best lives. We’ve recently expanded our OT services across both Townsville and Woolgoolga, and we’re on the lookout for the right OT to join our growing team! **The Role:** As an Occupational Therapist with TPM, you’ll work across a varied caseload, supporting NDIS participants and private clients with: - Functional Capacity Assessments - Assistive Technology & Home Modification Assessments - SIL/SDA reports - Goal Planning and Therapy Interventions - Community visits and in-clinic appointments - Collaborative care with our multi-disciplinary team **Why Join Us?** - Choose your location – *[Woolgoolga](https://www.visitnsw.com/destinations/north-coast/coffs-harbour-area/woolgoolga) (Mid North Coast NSW)* or *[Townsville](https://en.wikipedia.org/wiki/Townsville) (North QLD)* - Flexibility – full-time or part-time hours available - Structured mentorship and ongoing professional development - Supportive and innovative team culture - Admin support so you can focus on what you do best - Opportunities to grow your career and work across projects that inspire you **About You:** - AHPRA-registered Occupational Therapist (new grads welcome to apply!) - Passionate about helping clients achieve meaningful goals - Strong communication and report-writing skills - Open to learning, growing, and being part of a values-driven team - Must have or be willing to obtain NDIS Worker Screening Check and Working With Children Check - Driver’s license required for community visits **Perks:** - Attractive salary package + PD allowance - Supportive team environment with experienced clinicians - Beautiful regional locations with a lifestyle to match **Ready to apply or want to learn more?** Send your resume and a short cover letter to Shane@thephysiomovement.com.au or check us out at [www.thephysiomovement.com.au](http://www.thephysiomovement.com.au) and [www.tpmwoopi.com.au](http://www.tpmwoopi.com.au) Let’s chat about how your next career step could be your best yet. --- ### [Rehab to Performance Program – TPM Townsville](https://www.thephysiomovement.com.au/rehab-to-performance-program/) **Published:** March 3, 2025 **Author:** Belinda Brown **Content:** ![Image Description of Program](http://www.thephysiomovement.com.au/wp-content/uploads/3-1024x724.png "3 – Tpm") ## Elevate Your Recovery & Performance At **The Physio Movement Townsville**, we take rehabilitation beyond recovery – helping athletes and active individuals regain strength, mobility, and confidence to return to peak performance. Whether you’re overcoming an injury or looking to optimise your movement, our **Rehab to Performance Program** offers a structured pathway to get you back to your best. ## Why Choose TPM’s Rehab to Performance Program? ~ **Expert-Led Training** – Delivered by Physiotherapists, Exercise Physiologists, and Strength & Conditioning Coaches ~ **Progressive Strength & Rehab** – Tailored programs to restore movement, prevent re-injury, and improve performance **~ Sport-Specific Return to Play** – Advanced training to ensure you’re game-ready with confidence ~ **Small Group Supervision** – Personalised attention for safe and effective recovery ~ **Private Health Rebates Available** – Making rehabilitation accessible and affordable ![Rehab Roadmap](http://www.thephysiomovement.com.au/wp-content/uploads/1-1024x724.png "– Tpm") ## **Program Structure** ### **1~ Initial Assessment** Your journey starts with an in-depth consultation where our expert team assesses your injury, movement patterns, and rehabilitation needs. We create a personalised plan that aligns with your recovery and performance goals. ### **2 ~ Rehab Strength Group** A structured strength-based rehab class focusing on mobility, stability, and rebuilding foundational strength. This phase is crucial for preventing future injuries and preparing for dynamic movements. ### **3 ~ Running Rehab Group** Once foundational strength is established, we introduce controlled, sport-specific movement patterns, focusing on running mechanics, agility, and endurance to bridge the gap between rehab and return to sport. ### **4 ~ Return to Performance** The final phase includes high-intensity, sport-specific drills, functional movements, and tailored performance training designed to get you competition-ready with confidence. ![Breakdown of Rehab Program](http://www.thephysiomovement.com.au/wp-content/uploads/2-1024x724.png "– Tpm") ## **Session Details** **Mondays & Wednesdays** **4:30 PM – 5:30 PM** **$50 per week (Includes 2 supervised rehab classes)** **The Physio Movement Townsville – [515-519 Flinders Street](https://www.google.com/maps/place/517+Flinders+St,+Townsville+City+QLD+4810/@-19.2632652,146.813723,17z/data=!3m1!4b1!4m6!3m5!1s0x6bd5f8df28f06c8f:0x8680829dc11b8a5d!8m2!3d-19.2632652!4d146.813723!16s%2Fg%2F11c7s_1yqj?entry=ttu&g_ep=EgoyMDI1MDIyNi4xIKXMDSoJLDEwMjExNDUzSAFQAw%3D%3D)** ## **Who is This Program For?** - Athletes recovering from injury who want a structured return-to-sport pathway - Individuals with recurring injuries looking to strengthen weak areas - Runners, swimmers, and team sport athletes needing performance-specific rehab - Active individuals wanting to improve mobility, strength, and injury prevention ## **How to Get Started?** **Book Your Initial Assessment Today!** Private health rebates apply, making your rehab and performance journey more affordable. **Call us on (07) 4740 4516** or **book online** at [www.thephysiomovement.com.au](www.thephysiomovement.com.au) **Rebuild. Strengthen. Perform.** Join TPM’s Rehab to Performance Program today and take the first step towards unlocking your full potential! --- ### [Women's Health Physiotherapy Townsville](https://www.thephysiomovement.com.au/services/womens-health/) **Published:** June 7, 2017 **Author:** adminva **Content:** ## **Women’s Health Physiotherapy at The Physio Movement Townsville** At The Physio Movement Townsville, we are passionate about **Women’s Health Physiotherapy**, providing expert care tailored to the unique challenges women face throughout life. Our experienced Pelvic Floor physiotherapists are dedicated to **pelvic floor rehabilitation, pre- and postnatal care, and chronic pelvic pain management**, offering a compassionate and discrete environment for treatment. Our private consultation rooms support women at all stages, from adolescence to pregnancy, postpartum, menopause, and beyond. ![Happy Lady Visiting a Womens Health Appointment](http://www.thephysiomovement.com.au/wp-content/uploads/Womens_health_pelvic_floor-200x300.jpg "Womens_health_pelvic_floor – Tpm") ### **Common Women’s Health Conditions We Treat:** - **Pre-natal and Postpartum Physiotherapy** - **Pelvic Pain and Dysfunction** - **Urinary Incontinence (Urgency, Frequency, Retention)** - **Bowel Disorders (Constipation, IBS, Hemorrhoids, Inflammatory Bowel Disorders)** - **Endometriosis and Chronic Pelvic Pain** - **Pelvic Floor Weakness or Tension** - **Pelvic Organ Prolapse (Cystocele, Rectocele, Enterocele)** - **Pain During Intercourse (Dyspareunia, Vaginismus, Vulvar Vestibulitis)** - **Recurrent Bladder Infections** - **Post-Gynecological Surgery Rehabilitation** - **Musculoskeletal Concerns (Back Pain, Osteoporosis, Fibromyalgia, Fatigue)** - **Lymphedema and Pelvic Congestion** ### **Pelvic Floor Physiotherapy in Townsville** Our [**pelvic health physiotherapists**](https://www.thephysiomovement.com.au/pelvic-health-physio-townsville-tpm/) are trained to assess and treat pelvic floor dysfunction, helping women regain strength, function, and confidence. Whether you experience **pelvic pain, incontinence, or prolapse**, our personalised approach can help restore comfort and well-being. ### **Real-Time Ultrasound for Pelvic Floor Assessment** We use **real-time ultrasound imaging** to assess pelvic floor function and provide biofeedback during treatment. This **non-invasive technology** helps patients better engage and strengthen their pelvic floor muscles, ensuring more effective rehabilitation and long-term results. ### **[Endometriosis](https://endometriosisaustralia.org/) Pain Management** Endometriosis can cause severe pelvic pain and discomfort. Our evidence-based physiotherapy approach includes **manual therapy, exercise prescription, and lifestyle advice** to help manage pain and improve quality of life. ### **Pelvic Organ Prolapse Rehabilitation** We offer **physiotherapy for prolapse** to help strengthen pelvic floor muscles, improve posture, and implement lifestyle changes that enhance support and function, reducing symptoms naturally. ### ![Womens Health Cervix Image](http://www.thephysiomovement.com.au/wp-content/uploads/Womens-Health-4-300x169.png "– Tpm") ### **A Holistic, Multidisciplinary Approach to Women’s Health** At **TPM Townsville**, we believe in a **multidisciplinary approach**, collaborating with doctors, gynecologists, and other health professionals to provide **comprehensive women’s health care** tailored to individual needs. ### **~ Book Your Women’s Health Physiotherapy Consultation Today ~** Take control of your **pelvic health and well-being** with our expert **women’s health physiotherapists in Townsville**. **Book online at** **www.thephysiomovement.com.au** **or call 1300 876 348.** [**Book Now**](http://www.thephysiomovement.com.au/book-now/) --- ### [Gemma - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/gemma-physiotherapists/) **Published:** January 13, 2022 **Author:** adminva **Content:** ![Gemma, Profile Image Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Gemma-Website-1-300x300.jpg "Gemma – Website – Tpm") Gemma, a Townsville native, and graduated with a Bachelor of Physiotherapy in 2021. During her graduate year, she developed a keen interest in pelvic health and has since dedicated herself to expanding her expertise in this specialised field. Recognising the long-standing stigma surrounding pelvic health issues, Gemma is passionate about creating a supportive and judgment-free environment where individuals feel heard and empowered throughout their rehabilitation journey. To ensure she provides evidence-based care for pelvic health conditions, Gemma has completed the following professional development courses: - APA Level 1 & 2 – Women’s Health Stream - Pelvic Health Melbourne – 4-Day Intensive Committed to ongoing learning, Gemma continues to enhance her knowledge and skills to deliver comprehensive, high-quality care for all aspects of pelvic health. [Book Now](http://www.thephysiomovement.com.au/book-now/) --- ### [Jorja Triffett ~ Administration Townsville](https://www.thephysiomovement.com.au/about/the-team/jorja-tpm/) **Published:** February 5, 2025 **Author:** Belinda Brown **Content:** ![Jorja Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Jorja.png "Jorja – Tpm") Jorja joined TPM in January 2025 and has lived in Townsville for most of her life. She is currently studying Medicine at [James Cook University](https://www.jcu.edu.au/courses/bachelor-of-medicine-bachelor-of-surgery) and has always been drawn to healthcare, with a strong passion for improving healthcare accessibility in underserved communities. With a background in competitive netball, she has represented Townsville and played in Premier League for two years before transitioning to less competitive games due to her study commitments. Outside of work and university, Jorja enjoys staying active and spending time with family and friends. She is passionate about helping others and looks forward to welcoming and assisting clients at TPM. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Kiara Bennett Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/kiara-bennett/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Kiara.png "Kiara – Tpm") Kiara grew up in Cairns and moved to Townsville to pursue a career of becoming a physiotherapist. Kiara graduated with a Bachelor of Physiotherapy (Honours) at James Cook University in 2024. Kiara’s decision to work in this field was driven by her interest in the musculoskeletal system and her personal understanding of being injured as an athlete. Kiara’s sporting background involves athletics, gymnastics, strength training and running. Despite being diagnosed with Popliteal artery entrapment syndrome in 2019, Kiara went on to win the 400m and place 3rd in the 800m sprints at the 2019 QLD Schools State Championships. Through Kiara’s studies, she worked as a sports trainer within local sporting clubs, as well as several QLD Athletics State Championship events. Kiara has had the privilege of working with the NRLW Brisbane Broncos, where she provided manual therapy to professional athletes during their matches in Townsville. Kiara obtains her dry needling qualification. Kiara looks forward to meeting each patient that comes into the clinic, and to help sort out their needs to ensure they have a speedy recovery process. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Karina ~ Administration Townsville](https://www.thephysiomovement.com.au/about/the-team/karina/) **Published:** October 18, 2024 **Author:** Belinda Brown **Content:** ![Karina_headshot](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-5.png "– Tpm") Karina grew up on a cane farm outside of Ingham, where her active childhood alongside her big brothers sparked a lifelong love for fitness. Whether it was cross country, dance, softball, or netball, she learned early on about the importance of health and the mental benefits of staying active. With a background in beauty therapy, Karina has a deep understanding of the body, and it’s needs. She has held management positions since 2017, and she is excited to bring her passion for health and commitment to exceptional services to the practice. Karina fulfilled a lifelong dream by moving to Canada for two years, where she discovered a love for hiking, snowboarding, and the thrill of living abroad. Now back in Townsville, she values being close to home and is dedicated to creating a vibrant atmosphere in the workplace. With her bubbly personality, Karina believes in the impact of great management and strives to go above and beyond for her team and clients. She enjoys having furry friends visit the practice and is always welcoming for cuddles. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Bella Marquez ~ Administration Townsville](https://www.thephysiomovement.com.au/about/the-team/bella/) **Published:** October 16, 2024 **Author:** Belinda Brown **Content:** ![Bella Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-4.png "Bella Headshot – Tpm") Bella, who is pursuing a bachelor’s degree in Physiotherapy at James Cook University, recently joined TPM in 2024. Bella developed an interest in physio following two consecutive bilateral [ACL](https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738#:~:text=The%20anterior%20cruciate%20ligament%20(ACL,to%20the%20shinbone%20(tibia).) operations within three years. Bella has always enjoyed a wide range of sports at a young age. She has represented her region in sports including touch football, athletics, cross country and hockey. Being involved in multiple sports throughout her life, her break from competition caused her to consider her professional alternatives, which brought her to this decision. Bella discovered during her recovery that perseverance and patience are essential for a successful outcome. Bella enjoys spending time with her family and friends and is eager to help and greet each client that comes into the clinic. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Ana Tereza ~ Massage Therapist Townsville](https://www.thephysiomovement.com.au/about/the-team/ana_tereza/) **Published:** June 26, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/300-x-300-2.png "300 X 300 2 – Tpm") Ana Tereza, originally from Brazil, brings over a decade of experience in massage therapy to The Physio Movement (TPM). Since beginning her career in 2012, she has developed a deep understanding of various [massage](https://ahpa.com.au/our-members/association-of-massage-therapists/#:~:text=Established%20in%201966%2C%20AMT%20is,representative%20body%20for%20professional%20therapists.) techniques, allowing her to provide tailored treatments for her clients. In 2021, Ana transitioned her focus toward [remedial massage](https://www.thephysiomovement.com.au/services/deep-tissue-sports-massage-townsville/), a therapeutic practice designed to target specific injuries, chronic pain, and musculoskeletal conditions. Her expertise in this area enables her to not only relieve discomfort but also support long-term recovery and well-being. Ana’s passion for working with the community is at the heart of her practice. She is dedicated to helping clients achieve better physical health, whether through addressing pain, enhancing mobility, or promoting relaxation. Her holistic approach ensures each session is personalized to meet the unique needs of the individual. Outside of her professional life, Ana leads an active lifestyle and has always had a love for sports. She currently enjoys resistance training and hiking, pursuits that align with her commitment to fitness and overall well-being. Ana believes that maintaining her own physical health is key to helping others on their wellness journey. She looks forward to bringing her expertise, care, and enthusiasm for health to the clients at TPM. [Book Now](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Contact Us](https://www.thephysiomovement.com.au/contact-us/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** **Phone:** [(07) 4740 4516]() 0r [1300 876 348]() **Fax:** (07) 4448 3952 **Address:** 515-519 Flinders Street, Townsville City QLD 4810 **Email:** [Book Now](http://www.thephysiomovement.com.au/book-now/) --- ### [Sporting Performance Centre](https://www.thephysiomovement.com.au/services/tpm-performance/) **Published:** February 21, 2020 **Author:** adminva **Content:** ![Sporting Performance Centre Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Sporting-Performance-Centre-Townsville.webp "Sporting Performance Centre Townsville – Tpm") > ## At [TPM](http://www.thephysiomovement.com.au/) Performance we transform Potential into Performance Welcome to TPM Performance, where we revolutionise potential into peak performance. As the premier Sporting Performance Centre in Townsville, North Queensland, we offer cutting-edge technology, a top-tier biomechanics lab, a performance gym, and a functional rehabilitation space, all tailored for individuals striving for excellence in sports. ### What sets TPM Performance apart? Crafted by Sports and Performance coaches, [Sports-focused Physiotherapists](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), and Professional Athletes, TPM Performance stands as a unique sporting facility. Here, athletes evolve to become faster, fitter, stronger, and more explosive, enabling them to perform at their peak while minimizing the risk of injuries. TPM Performance isn’t just a gym; it’s where athletes transform, learning from elite athletes, Strength and Conditioning coaches, and allied health professionals. ### Who benefits from TPM Performance? At TPM Performance Townsville, we’re privileged to host sports-focused physiotherapists, [ASCA-accredited](https://www.strengthandconditioning.org/) Strength and Conditioning coaches, sports dietitians, sports massage therapists, and sports-focused chiropractors. Our center amalgamates these experts to craft tailored sporting performance programs aimed at enhancing not only rehabilitation but also overall performance, making athletes faster, fitter, stronger, and more explosive. ### ![Tpm Performance Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/tpm-performance-Townsville.jpg "Tpm Performance Townsville – Tpm") ### What TPM Performance offers: Performance Training for all sporting levels – Achieve results through our professional training center. Our focus areas: 1. Individual (1:1) Services 2. Testing Testing is pivotal in gauging an athlete’s capabilities and identifying areas for improvement. Our testing process assesses strength, power, speed, fitness, and flexibility, guiding personalised programming aligned with individual goals. 3. Strength Programming Led by Australian Strength and Conditioning Association-accredited coaches, TPM Strength programming begins with a comprehensive assessment, followed by tailored programs aimed at achieving specific goals, be it strength gain, performance enhancement, or overall fitness improvement. 4. Speed Training Benefitting from insights garnered from track athletes, our experienced coaches specialize in speed development, catering to athletes across various field sports like rugby league and football. 5. Agility Training Agility training not only prevents injuries but also enhances in-game performance, enabling athletes to outmaneuver opponents in fast-paced sports. 6. Injury Prevention Our holistic approach to injury prevention encompasses various services, including Physiotherapy, Exercise Physiology, Massage Therapy, Chiropractic, and Dietetics, ensuring athletes remain in optimal condition. 7. Group Services - **Youth Performance Programs:** Designed to lay a solid athletic foundation for young athletes, our personalised programs focus on unlocking their sporting potential. Contact TPM at info@thephysiomovement.com.au for term blocks and pricing. - **Runner’s Strength Class:** Led by sports-focused Physiotherapists, these classes concentrate on developing the strength and control essential for middle and long-distance running events, with a primary emphasis on injury prevention. ### ### What is TPM Youth Performance Townsville? Establishing a strong athletic base during formative years is key to nurturing successful athletes. At TPM Youth Performance, we specialise in crafting tailored performance programs designed specifically for youth athletes and children eager to enhance their sporting abilities. Our TPM Youth Performance Program operates conveniently before and after school hours in term blocks, ensuring accessibility and consistency for young athletes committed to reaching their full potential. [http://www.thephysiomovement.com.au/wp-content/uploads/2020/02/IMG\_5396.mp4](http://www.thephysiomovement.com.au/wp-content/uploads/2020/02/IMG_5396.mp4) **Townsville Youth performance Testimonials** “TPM Performance coaches possess every quality you’d want in a great coaching team. They are all extremely professional, motivated, passionate, disciplined, and always hungry to get better. They instill these same qualities in their athletes. My daughter has been selected in the QLD Basketball squad and I can not thank TPM enough for their constant dedication and ‘push’! They are truly the best coaches in North Queensland, so if you are in the Townsville region, the best thing you could do for your athletic children (or your own self) is to book yourself an appointment. Your results will speak for themselves.” For further information on TPM Performance, you can speak with our friendly team on [1300 876 348]() or book your appointments online anytime: [Book Now.](http://www.thephysiomovement.com.au/book-now/) --- ### [Michelle Kelly - Admin](https://www.thephysiomovement.com.au/michelle-kelly-admin/) **Published:** October 5, 2023 **Author:** Belinda Brown **Content:** ![Michelle_tpm_headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Michelle-2.png "Michelle 2 – Tpm") Michelle has joined TPM with over 7 years in various administration roles. Moving from her hometown of Perth with her husband and young son, Michelle has loved learning everything about the medical field and growing her knowledge and exposure. Outside of the TPM clinic, Michelle loves spending time with her family and exploring Queensland with her husband and son. She loves arts & crafts, music, and being out in nature. Michelle loves being a part of the TPM family and would love to keep on evolving and growing within the business. --- ### [Chloe Egan](https://www.thephysiomovement.com.au/chloe-egan/) **Published:** May 3, 2024 **Author:** Belinda Brown **Content:** ![Chloe_headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Chloe-1.png "Chloe 1 – Tpm") Chloe, originally from Townsville, brings her enthusiasm for learning to her role at TPM, where she embraces new challenges daily. Outside of work, Chloe cherishes time with loved ones and her dogs, finding joy in their company. With a background in dance and a passion for volleyball, Chloe stays active and engaged. Her love for music is evident as she eagerly attends live concerts and festivals whenever possible. Joining the TPM family has ignited Chloe’s excitement for expanding her skills in medical administration. She looks forward to the opportunities ahead and contributing to the clinic’s success. --- ### [Veronica Lando ~ Physiotherapist](https://www.thephysiomovement.com.au/veronica-lando/) **Published:** April 22, 2024 **Author:** Belinda Brown **Content:** ## ![Veronica Headshot](http://www.thephysiomovement.com.au/wp-content/uploads/Veronica.png "Veronica – Tpm") Veronica has been a physiotherapist for fifteen years and believes in a pro-active approach to maintaining health over the lifespan. She strongly feels that each individual deserves to be comfortable and happy in their own body. Born and raised in Melbourne, Veronica moved to sunny Queensland for university. She completed a bachelor of Physiotherapy and Exercise Science at Griffith University on the Gold Coast before relocating further north to Cairns. After three years of working in the public sector, she moved to Brisbane and began work in private practice. A fully accredited Pilates instructor in both mat and equipment, she spent a number of years training others to gain their Pilates qualifications also. She has extensive experience working in musculoskeletal physiotherapy, a background in women’s health and is trained in dry needling. Veronica uses both a hands-on manual therapy approach as well as pro-active exercise prescription in her treatment. She is a strong advocate for taking onus for one’s wellbeing and believes in the importance of carving out time to allow for optimum health management. Outside of work, Veronica spends most of her time with her young family. With three small children, she is learning to manage the juggle between looking after her family while still looking after herself. Pre-kids, she loved competing in triathlons and mountain bike riding. Now, when she does get a moment without the little ones, she’s been getting back on the mountain bike, lacing up to hit the pavement and diving in for some laps in the pool. She’s also trying her hand at sailing but equally loves the peace and quiet of drinking a coffee and getting lost in a good book. [Book Now](https://www.thephysiomovement.com.au/book-now/) --- ### [Rhonda Hodder - Massage Therapist](https://www.thephysiomovement.com.au/about/the-team/rhonda_hodder/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![Rhonda Massage Therapist Profile Image](http://www.thephysiomovement.com.au/wp-content/uploads/Rhonda_townsville_massage-300x300.png "Rhonda_townsville_massage – Tpm") Rhonda grew up on a cane farm in the Burdekin, and has since been a Townsville local for the past 20 years. Rhonda studied massage at Robynn Morro’s College of Natural Medicine in 2002 and has been caring for local Townsville’s ever since. In her spare time Rhonda likes swimming, kayaking, arts & crafts, and playing piano. Rhonda has worked in a variety of clinic settings and sporting teams within the [NRL](https://www.nrl.com/), both international & national, and NQ Fury where she delivered performing sports-type massage pre, during and post games. Rhonda enjoys massaging to assist people with whatever their goal may be, whether it’s training for a marathon, feeling relaxed or assisting with better quality of life due to medical conditions. [Book Now](http://www.thephysiomovement.com.au/contact-us/) --- ### [Headache Clinic Townsville ~ Relieve Pain Today](https://www.thephysiomovement.com.au/conditions/headaches/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** Headache disorders are common in today’s society amongst communities all around the world. It is one of the most common disorders and the nervous system. According to the World Health Organisation it is estimated that 47% of the adult population have had a headache in the last year. Headache disorders are a burden on society in regards to pain, disability, quality of life and financial costs. Only a small amount of headaches are correctly diagnosed or present to an appropriate clinician. The effects of headaches around the world has been under-recognised, underestimated and undertreated worldwide. ### Different types of headaches: **Cervicogenic Headaches:** Headache arising from the neck. Often associated with [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/), sustained postures and neck movements. These headaches are usually mechanical in nature. Up to 2.5% of the population will suffer from cervicogenic headaches, although figures can increase to 20% in pain management clinics. **Migraines:** Headache lasting 4-72 hours. Has pulsating qualities, unilateral and severe in nature. May be associated with aura, including blind spots, blurred vision and neural signs. 10% of reported headaches are migraines. Women are more prone to Migraines than men and usually occur from 35-45 years old. **Cluster Headaches:** Headache that’s involves unilateral attacks of severe pain which is orbital, suborbital, temporal or any combination of the above. 1 in every 1000 people will suffer cluster headaches at a rate of 6 men to 1 women. Normal presentation is from 20 years old and above. **Tension Headaches:** Headache of infrequent episodes. The headache occurs bilaterally and is pressing in nature. Tension headaches have a moderate intensity and don’t change during routine physical activity. Episodic tension headaches have been reported by up to 70% of the population in certain communities. Chronic tension headaches affect 1-3 % of the population. ## What causes headaches? Headaches can occur due to a variety of reasons including stress, poor posture, physical trauma, medications, environmental factors such as strong odours and pollution, and dietary irregularities. Perhaps one of the most overlooked cause of migraine and tension headaches is due to nerve irritation in the upper neck caused by poorly functioning spinal joints – Vertebral dysfunction. Since the nerves of the upper neck supply areas of the scalp and face, irritation to these nerves can, and often, lead to headache. ## Treatment for headaches [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) are both extremely effective treatment for headaches. By carefully restoring proper movement to the spinal joints of the neck, your physiotherapist or chiropractor is able to significantly reduce the presence of nerve irritation and muscle tension, helping to alleviate the cause of your headaches. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Townsville Headache Clinic](https://www.thephysiomovement.com.au/services/headache-pain-relief-townsville/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ## ![Neck Tension Release](http://www.thephysiomovement.com.au/wp-content/uploads/Chiropractors-Headache-Relief-Townsville-Headache-Clinic-200x300.jpeg "Chiropractors-headache-relief-townsville-headache-clinic – Tpm")Is there A Solution? At [The Physio Movement](http://www.thephysiomovement.com.au/) we offer a comprehensive assessment and treatment for [headache](http://www.thephysiomovement.com.au/conditions/headaches/) sufferers. We understand how debilitating this can be and the effect they have on our lives. Headache disorders are common in today’s society amongst communities all around the world. The World Health Organisation estimates that 47% of the adult populations have suffered a headache in the last year. Within Australia, this is one of the most common illnesses with nearly 15% of Australians using painkillers at any given moment. Therefore, since this pain are so widespread a lot of us believe they’re just a part of life but at TPM we disagree. Headache disorders are a burden on society in regards to pain, disability, quality of life and financial costs. Only a small amount of head pain is correctly diagnosed or presented to an appropriate clinician. The effects of this pain around the world has been under-recognised, underestimated and under-treated. **In conclusion, a continuous headache is a sign that something is wrong.** The consistent use of painkillers to combat the pain is similar to taking off the forewarning light that signals you to a problem with your car! Medication doesn’t cure your pain; it just provides a brief strategy to lower the pain. ## Types Of Headaches Tension headaches and migraines are considered the most common types of headaches. Also, other kinds are sinus, rebound, also in addition to exertion headache. A commonly presenting headache to TPM is called a **cervicogenic headache.** This arises from the neck and often associated with [neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/), sustained postures and neck movements. These headaches are usually mechanical in nature. ## Causes Of Headaches Pain can be due to a range of factors including: - Tension - Bad posture - Stress - Motor vehicle accidents - Poor mattress and pillow - Medications - Environmental factors – powerful smells & pollution - Eating habits - Poor hydration Probably the most neglected cause for migraine and stress pain is because of nerve irritation in the upper neck as a result of improperly functioning spinal joints – [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) refer to this as vertebral dysfunction. Mainly because the nerves of the upper neck supply areas of the scalp and face, irritation to these nerves can naturally bring about headache. ### ![Headache Assessment and Neck Stretch](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-17-300x300.png "Headache_clinic – Tpm") ### Assessment Of A Headache Your TPM [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) will meticulously examine probable pain triggers and conduct a detailed history, orthopaedic, neurological, and nutritional in addition to spinal evaluation to discover the reason for your experiencing pain. Some diagnostic criteria your TPM physiotherapist or [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) could maybe use include: - Restricted neck movements on active movements. - Positive findings on manual examination on the upper cervical spine. - Decreased strength and endurance in the deep neck flexors. Furthermore diagnostic testing for instance X-ray or MRI might also be essential. After reaching at a specific diagnosis, your physiotherapy care can begin with lifelong result being a major goal. ### ### Relief From [Headache](https://australian.physio/inmotion/not-cervicogenic-headache) [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) can be an extremely efficient remedy for headaches. Due to restoring proper motion and function to the spinal joints of the neck, your physiotherapist or Chiropractor are able to considerably lessen the existence of nerve irritation and muscle tension helping to minimize the cause of your pain. ## [Begin living pain free today](http://www.thephysiomovement.com.au/book-now/) --- ### [Rebecca Previtera | Exercise Physiologist Townsville](https://www.thephysiomovement.com.au/rebecca-previtera/) **Published:** November 17, 2023 **Author:** Belinda Brown **Content:** ![Rebecca Exercise Physiologist Profile Image](http://www.thephysiomovement.com.au/wp-content/uploads/Rebecca_exercise_physiologist-copy-951x1024.jpg "Rebecca_exercise_physiologist Copy – Tpm") Growing up on a cane farm outside of Ayr, Rebecca’s passion for Allied Health stemmed from seeing a large gap in access to treatment between regional and remote areas. Moving to Townsville in 2018, Rebecca completed her Bachelor of Sport and Exercise Science (2020) and Master of Clinical Exercise Physiology (2022), both at James Cook University. During this time, she gained clinical experience in multidisciplinary settings and in the professional sporting world, interning for the [NQ Cowboys](https://www.cowboys.com.au/) and [Townsville Blackhawks](https://blackhawkstsv.com.au/). Her main interests with treatment populations include mental health, and providing a service that promotes quality of life. Prior to joining TPM, Rebecca’s experience included an array of conditions – musculoskeletal, cardiovascular, pulmonary, neurological, and metabolic conditions. Rebecca’s previous role in Occupational Rehabilitation exposed her to return-to-work schemes (including state-based and national schemes), DVA, and ADF, as well as ergonomics. Outside of work, Rebecca enjoys keeping active, painting, and traveling. [Book now](https://www.thephysiomovement.com.au/book-now/) with Rebecca --- ### [Exercise Physiology Townsville](https://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ## Exercise Physiology (AEP) at TPM Townsville is a vital link between The Physio Movements Rehabilitation, Fitness and Sports Performance programs. ![Exercise_physiologist_townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Exercise_physiologist_townsville-683x1024.jpg "Exercise_physiologist_townsville – Tpm")Your Townsville Personal Trainer Exercise Science at TPM is a comprehensive **rehabilitation**, **health**, and **performance** service. We use an active, exercise-based approach to help our clients and participants rehabilitate from a wide range of musculoskeletal, cardio-vascular and metabolic health conditions. Sessions with The Physio Movement Fitness work to restore your body’s ideal movement patterns so you are able to recover from injury & increase physical performance. Our Exercise Physiologists will help you build a solid foundation for a safe return to normal daily activities as well as higher-intensity exercise & sports. [Book an exercise physiology appointment](http://www.thephysiomovement.com.au/book-now/) today. ## What is the role of an Exercise Physiologist? An Exercise Physiologist will specialise in Clinical Exercise interventions for a broad range of individuals. These individuals may be at risk of developing, or have existing, medical conditions and injuries. The aim of TPM Fitness and Sports Physiology is to prevent acute chronic disease or injury, and assist in restoring your optimal physical function, health or wellness. ## Exercise Physiology is exercise-based and includes: - Health and physical activity education - Advice and support - Fitness classes - Running assessments - Strength programs - Kids coordination and athletic improvement programs - Lifestyle modifications with a strong focus on achieving behavioural change At [The Physio Movement](http://www.thephysiomovement.com.au/) our Exercise Physiologists are trained to screen, assess and apply clinical reasoning so they can ensure safety and appropriateness of exercise-based interventions. In addition, Exercise Physiologists may advance their clinical exercise practice through continuing education, competency development and professional experience. At The Physio Movement because we believe that Exercise Physiology is a crucial aspect of rehabilitation, we have built our own **Private Gym.** Furthermore, we offer **Health Care claimable Physiology Fitness Classes** for all fitness levels. ## Will an Exercise Physiologist be able to assist me? - Have you suffered from an injury & need to rebuild your strength & mobility? - Are you looking to prevent or manage recurrent or chronic problems? - Are you feeling apprehensive about returning to sport after an injury? - Do you have postural issues? - Maybe you are recovering from surgery? - Do you need an exercise program to help prevent or manage diabetes, cardiovascular (heart and lung) disease, or to lose weight? - Are you an [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) patient looking to live more independently and move better? ## How will an Exercise Physiology help me? - Assess, analyse & understand movement problems that have contributed to your current injury & increase your risk of future pain or problems - Fully restore your strength, mobility & stability using a personalised exercise program - Prevent & manage chronic injury or disease by identifying the background causative factors that are contributing to them - Correct posture problems by assessing & correcting patterns of muscle imbalance & ergonomics - Recover from surgery with a structured personalised exercise program ### ![Swimming in Olympic Pool](http://www.thephysiomovement.com.au/wp-content/uploads/Exercise-Physiologist-Townsviile-300x225.jpeg "Exercise-physiologist-townsviile – Tpm") #### ## How can I access [Exercise Physiology](https://ahpa.com.au/allied-health-professions/exercise-physiology/) in Townsville? Exercise physiologists are able to be seen privately 1:1 or group fitness classes in Townsville, and can be subsidised through private medical insurance (refer to your own private health to see if it is covered). At TPM we specialise in [Back Pain](http://www.thephysiomovement.com.au/conditions/back-pain/) Programs, [GLA:D (Osteoarthritis)](https://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/), over 50’s exercise, return to sport following injury, [post-operative rehabilitation](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/). Exercise Physiologists can be covered by your Doctor through an Enhanced Primary Care plan (EPC) or Chronic Disease Management Plan (CDM) for conditions that are lasting for longer than 6 months. As a result, you are not required to pay any out of pocket fees with TPM Fitness. You are also able to get Exercise Physiology covered through the Department of Veteran Affairs Townsville for chronic conditions for either gold card or white card holders – know as DVA exercise Townsville. ### What is an accredited Exercise physiologist/what does being accredited by ESSA mean? By being accredited with ESSA, there is a guarantee that they have covered both the theoretical and practical side of education to be considered a highly qualified Exercise Physiologist, as a result, you are also required to do continued personal development and keeping up with best method practice. ## Conditions that Exercise Physiologists and Sports Physiology cover include: **Cardiopulmonary Conditions** - Hypertension - Coronary artery disease - Peripheral vascular disease - Myocardial infarction - Chronic heart failure - Asthma - Chronic obstructive pulmonary disease - Cystic fibrosis **Metabolic conditions** - Obesity - Dyslipidaemias - Impaired glucose tolerance - Diabetes mellitus **Musculoskeletal** - [Osteoarthritis](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/) - Osteoporosis - Chronic specific and non-specific injuries/pain **Neurological/Neuromuscular** ![Running Assessment on Treadmill](http://www.thephysiomovement.com.au/wp-content/uploads/Running-assessments-Townsville-TPM-Fitness-Townsville-200x300.jpeg "Men_health_facts – Tpm") - Stroke - Spinal cord Injury - Acquired brain injury - Parkinson’s disease - Multiple sclerosis - Cerebral palsy **Other** - Mental illness - Cancers **Running Biomechanics and Running analysis** - Gait Training - Strength Training - Mobility and Balance - Video running analysis - Regaining lost power and Strength - Resolve and prevent Injuries We also offer the following healthcare services at The Physio Movement. - [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) - [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) - [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) **DVA, EPC, CDM, and Workcover and HICAPS claimable** If we are unable to assist your requests within our private medical clinic, we work closely with various Gyms Townsville including [Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) for you to undergo Exercise Physiology programs. If you are in need of a Clinical Exercise Physiologist [The Physio Movement](http://www.thephysiomovement.com.au/) proudly offer Exercise Physiology and a range of other allied health services to local Townsville residents. #### Start your Fitness Journey #### [Book Now](http://www.thephysiomovement.com.au/book-now/) or call [1300 876 348]() --- ### [Zali Bradford - Administration](https://www.thephysiomovement.com.au/zali-bradford-administration/) **Published:** October 8, 2023 **Author:** Belinda Brown **Content:** ![Zali -admin](http://www.thephysiomovement.com.au/wp-content/uploads/Untitled-design-1-300x300.png "Zali - Admin – Tpm") Zali was born and breed in Townsville. She is pursuing her dreams of becoming a physiotherapist through studying at James Cook University. Her love for sports and exercise drives her motivation for understanding and improving musculoskeletal health. Outside of work, Zali engages in various sporting activities and enjoys spending time with her friends and family. Zali loves exploring her creative side and this is evident through the running of our social media sites! Zali enjoys working alongside the TPM crew and cannot wait to expand her knowledge and experience through practical and hands-on learning. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Dry Needling Physio Townsville](https://www.thephysiomovement.com.au/services/dry-needling-townsville/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ![Dry Needling Townsville | Tpm Physiotherapy](http://www.thephysiomovement.com.au/wp-content/uploads/Dry-Needling-Townsville-TPM-Physiotherapy.jpeg "Dry Needling Townsville | Tpm Physiotherapy – Tpm") ## Dry needling Townsville has become more integrated into the Physiotherapy and Chiropractic up-skilling list and treatment approach. However, there is still some confusion around what Dry Needling is and how can help in the treatment of musculoskeletal injuries and chronic conditions when receiving [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/). ## What Is Dry Needling? Dry Needling is a gentle form of treatment which incorporates very fine needles. These are gently inserted into the tissue and as a result, your body’s reaction is to stimulate a healing effect. This can assist with pain relief, reduced inflammation, improving local healing responses and relaxing muscle spasm. ### What To Expect When Receiving Dry Needling Near Me At The Physio Movement Within your Dry Needling appointment, your therapist will ask you to lay comfortably. Your therapist will then inform you where they will be inserting the single-use needles. The sensation varies for different people, but typically may be a feeling of heaviness, warmth, fullness, aching, or numbness. Some gentle techniques could include manipulating the needling, in addition a jump or twitch will occur in the muscle. Needles will gently be removed after a period of treatment. ## Benefits Of Dry Needling: - Release “knots” within a muscle. - Improved blood flow, which helps remove unwanted toxins and deliver healing properties. - Create a relaxing effect on muscles to decrease myofascial tightness. - Helps stimulate the bodies release of positive chemicals e.g. endorphins to help with healing, pain responses and whole body relaxation. - Decreases pain. - Assisting with muscle stimulation and activation - Neuromuscular activation or desensitization depending on the treatment goals. ### Conditions which Dry Needling can benefit Dry needling is very effective in the treatment of [tennis elbow](http://www.thephysiomovement.com.au/tennis-elbow/), sciatic nerve pain, [lower back pathologies](http://www.thephysiomovement.com.au/conditions/back-pain/), stress, [headaches](http://www.thephysiomovement.com.au/conditions/headaches/), muscular and nerve tightness, shoulder rotator cuff and impingement syndromes, muscle strains, [shin splints](http://www.thephysiomovement.com.au/shin-splints/), trigger points referred pain and many more conditions. If your [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) or [Chiropractor](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) at [The Physio Movement](http://www.thephysiomovement.com.au/) thinks you will benefit from the dry needling treatment technique, they will explain the process carefully and the reasoning behind its use whilst in your session. They will answer any questions or concerns you may have regarding [dry needling](https://australian.physio/membership/national-groups/acupuncture-and-dry-needling) before choosing whether or not you would like to trial this method of treatment. [Book](http://www.thephysiomovement.com.au/book-now/) your Dry Needling appointment Today --- ### [Paediatric Physiotherapy Townsville ~ NDIS Physio for Kids](https://www.thephysiomovement.com.au/townsville-paediatric-physiotherapy-ndis-physio-for-kids/) **Published:** February 14, 2023 **Author:** Belinda Brown **Content:** ### ![Paediatric Physiotherapy Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Paediatric-Physiotherapy-Townsville-225x300.webp "Paediatric Physiotherapy Townsville – Tpm") ### NDIS Physiotherapy for Kids in Townsville and surrounds At TPM Townsville, we understand that children with disabilities face unique challenges and require specialised care to help them reach their full potential. That’s why we are proud to offer NDIS-funded physiotherapy services to children with disabilities in Townsville. Our goal is to help children improve their physical abilities, manage pain, and increase mobility, so they can achieve greater independence and participation in daily activities. ### What is NDIS Physiotherapy for Kids? [The National Disability Insurance Scheme (NDIS)](https://www.ndis.gov.au/) provides funding for pediatric physiotherapy services for children with disabilities in Australia. NDIS-funded physiotherapy for kids at TPM is designed to help children with disabilities achieve their goals and live life to the fullest. Our purpose-built facility and specially trained physiotherapists work with each child’s individual needs and can help with a variety of issues, including: - Improving strength, flexibility, and coordination - Managing pain - Increasing mobility - Improving posture and movement - Assisting with mobility aids such as crutches, wheelchairs, and walkers - Recommending adaptations and modifications to the home or school environment To access NDIS-funded physiotherapy, a child must first be eligible for the NDIS and have a plan in place that includes funding for physiotherapy services. Our team of experienced physiotherapists will work closely with your child and family to set goals and develop a treatment plan that is tailored to your individual needs. ### Why Choose The Physio Movement for NDIS Pediatric Physiotherapy for Kids? At TPM, we have a team of experienced and passionate physiotherapists who are dedicated to helping children with disabilities reach their full potential. Our physiotherapists are trained in the latest techniques and use evidence-based interventions to help children with disabilities improve their physical abilities, manage pain, and increase mobility. We understand that every child is unique and that each child’s needs are different. That’s why we take the time to get to know each child and their family, so we can provide the best possible care. We believe that children with disabilities deserve the best possible care, and we are committed to providing that care in a supportive and caring environment. ### How can your child benefit from seeing an NDIS Pediatric Physiotherapist at TPM? 1. Developmental delays or disabilities: Children with developmental delays or disabilities, such as cerebral palsy or Down syndrome, may require physiotherapy to help them improve their mobility and function. 2. Neurological conditions: Children with neurological conditions, such as spina bifida or muscular dystrophy, may benefit from physiotherapy to help them manage their symptoms and improve their quality of life. 3. Injury or surgery: Children who have experienced an injury or undergone surgery may require physiotherapy to aid in their recovery and rehabilitation. 4. Poor posture or movement patterns: Children who have poor posture or movement patterns may benefit from physiotherapy to help them improve their alignment and movement efficiency. 5. Sports injuries: Children who participate in sports may require physiotherapy to help them recover from injuries or prevent future injuries and enhance performance. TPM has a purpose-built performance center for our NDIS participants. 6. Pain: Children who are experiencing pain, whether acute or chronic, may benefit from physiotherapy to help manage their pain and improve their quality of life. 7. General fitness and well-being: Physiotherapy can also be beneficial for children who want to improve their general fitness and well-being. #### [Contact Us Today!](http://www.thephysiomovement.com.au/) If you are a parent of a child with a disability and you are interested in accessing NDIS-funded physiotherapy, we would be happy to help. [Contact us today](http://www.thephysiomovement.com.au/contact-us/) to schedule a consultation and to learn more about how we can help your child reach their full potential. [Learn more about NDIS at TPM ](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) --- ### [Ankle and Foot Injuries Townsville](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of ankle and foot conditions. The ankle and foot are complex structures that support our body weight and allow us to move, making them susceptible to various injuries. Whether you’re an athlete, a fitness enthusiast, or simply going about your daily activities, understanding common ankle and foot injury conditions can help you recognise symptoms and seek appropriate treatment. Below we will explore some of the most common ankle and foot injuries, their causes, symptoms, and potential treatment options. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/) to assist with Ankle and Foot Injuries. ### Ankle and Foot Conditions We Treat - #### [High Ankle Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/High-Ankle-Sprain.pdf) A high ankle sprain is more debilitating than a normal ankle sprain and differentiating the two is important. Physiotherapists use a range of treatments for high ankle sprains including bracing and taping, massage, dry needling, [strengthening and mobility exercises](https://www.thephysiomovement.com.au/the-4-best-calf-strengthening-exercises-to-prevent-injury/) and more. - #### [Lateral Ligament Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Lateral-Ligament-Sprain.pdf) A lateral ligament tear is one of the most common injuries in sports. It is often associated with sports including sharp changing in direction including netball and basketball, but is also extremely common in all football codes. - #### [Metatarsal Stress Fracture](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Metatarsal-Stress-Fracture-.pdf) A stress fracture is a small crack in the bone that is usually a result of overuse or stress, found most often in weight bearing bones. The metatarsals are the group of bones in the foot that attached into the phalanges (toes). Your Physiotherapist will design a treatment plan to suit you. - #### [Plantar Fasciitis](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Plantar-Fasciitis.pdf) Plantar Fasciitis is an overuse condition of the thick fibrous band of connective tissue (plantar fascia) underneath the foot at its attachment to the calcaneus (heel bone). Planter fasciitis is one of the most common causes of heel pain. - #### [Posterior Ankle Impingement](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Posterior-Ankle-Impingement.pdf) Posterior ankle impingement is classified as an irritation or compression occurring at the back of the ankle where the tibia (shin bone) and talus (ankle bone) join. - #### [Severs Disease](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Severs-Disease.pdf) Severs disease can be defined as a traction of the muscle-tendon unit of the calf on the apophysis (developmental outgrowth of bone) on the heel bone (calcaneus). [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Back Pain Townsville](https://www.thephysiomovement.com.au/conditions/back-pain/) **Published:** November 4, 2019 **Author:** adminva **Content:** Back pain is debilitating and can affect all areas of life including work, leisure time and sporting activities. It is the second most common reason for visits to a GP in Australia, and one of the most common reasons for people to take time off work. ## Causes of back pain Back pain is an extremely common condition with up to 80% of the population experiencing back pain at some time during the lives. Although the underlying pathology of low back pain is usually not serious, with the vast majority of patients recovering within 6 weeks, it is a significant cause of pain in the community and can have a considerable impact on people’s day to day lives. There are many causes of [back pain](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/), but most commonly it is caused by a muscular injury or strain, a degenerative condition such as arthritis, or a problem with the spine. Other less common causes include stress, pregnancy and infections. Most causes of back pain are the result of irritation or poor function of the bones, joints, ligaments or muscles in your back. Such irritation can be the result of vertebral dysfunction, a common condition that occurs when the spinal vertebrae compress or irritate the delicate nerve structures of your lower back. ## Types of back pain **Lower Back Pain** Lower back pain is the most common type of back pain, affecting around 80% of people at some point in their lives. The pain can vary from a dull ache to a sharp, stabbing pain and is often made worse by movement, coughing or sneezing. Lower back pain can be caused by a number of different things including muscle strain, poor posture, arthritis or a problem with the spine. **Middle Back Pain** Middle back pain is less common than lower back pain, but can still affect around 10-20% of people. The pain is usually a dull ache that radiates from the lower back and can be made worse by movement or sitting for long periods of time. Middle back pain can be caused by muscle strain, arthritis or a problem with the spine. **Upper Back Pain** Upper back pain is the least common type of back pain, but can still affect around 5-10% of people. The pain is usually a dull ache that radiates from the lower back and can be made worse by movement or sitting for long periods of time. Upper back pain can be caused by muscle strain, arthritis or a problem with the spine. ## Symptoms of back pain The main symptom of back pain is, unsurprisingly, an ache or pain in the back. This can be a sharp pain, a dull ache, or a burning sensation. The pain may be constant or it may come and go. It may be felt only on one side of the back, or it may radiate to the hips, legs or arms. Other symptoms associated with back pain include stiffness, muscle spasms, and difficulty moving. ## Treatment for back pain Physiotherapy may be the solution to your back pain and enable you to return to the movement and activity you love. Physiotherapists can treat the cause of back pain using hands on techniques without medicine or surgery. Physiotherapists are highly qualified and experienced health professionals who understand the cause of back pain and are skilled in making your recovery as smooth and fast as possible. [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) treatment of back pain focuses on restoring function to poorly moving spinal joints, as well as reducing muscle tension and increasing muscle strength. This results in improved movement, reduced pain and deceased nerve irritation. Treatments are tailored to the individual case usually consisting of spinal and soft tissue mobilisation, core stabilisation advice, [strengthening exercises](http://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/), stretching and heat/cold therapy. Please contact us to arrange your comprehensive lower back consultation to help identify the exact cause of your back pain and begin a course of corrective care today! [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Knee and Lower Leg Conditions Townsville](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of knee and lower leg conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ### Knee and Lower Leg Conditions We Treat - #### [Achilles Tendinopathy](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Achilles-Tendinopathy.pdf) The Achilles tendon is the strongest tendon in the human body and serves as the attachment of the soleus and gastrocnemius (calf muscle group) into the calcaneus (heel bone). The calf muscle and Achilles are responsible for pushing off during walking and running. - #### [ACL Tear](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/ACL-Tear.pdf) The anterior cruciate ligament or (ACL) is a major stabilising ligament in the knee. The ACL is a band of connective tissue that joins the back of the femur (thigh) to the front of the tibia (shin), stopping the tibia from moving forwards on the femur. - #### [Calf Strain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Calf-Strain.pdf) A sudden [pain into the back](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) of the calf or acute soreness following sport is often a calf strain. If the muscle is put under increased tension during contraction either through repetition or high force, the result is tissue failure. - #### [ITBFS](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/ITBFS.pdf) The iliotibial band (ITB) is a band on fascial connective tissue that runs down the outside of the upper leg and attaches into the tibia (shin bone), the femoral epicondyle (outside of the thigh bone) and into the patella (knee cap). - #### [MCL Tear](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/MCL-Tear.pdf) The medial cruciate ligament or (MCL) is a major stabilising ligament on the inside of the knee, which resists forces applied from the outside of the knee. - #### [Osgood-Schlatters Disease](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Osgood-Schlatters-Disease.pdf) Osgood-Schlatter’s Disease is defined as an overuse injury to the growth plate of the tibial tubercle (area on the shin, just below the knee cap). - #### [Patella Tendinopathy](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Patella-Tendinopathy.pdf) Tendons are structures that attached a muscle to bone. The patella tendon is a continuation of the quadriceps tendon to which the quadriceps muscle group attach. Tendinopathy is classified by overuse of the tendon, which leads to disrepair and degeneration. - #### [PCL Tear](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/PCL-Tear.pdf) The posterior cruciate ligament or (PCL) is a primary stabilising ligament in the knee. The PCL is made up of two thick bands of connective tissue that joins the back of the femur (thigh) to the top of the tibia (shin), stopping the tibia from excessively moving backwards on the femur. - #### [Shin Splints](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Shin-Splints.pdf) Shin splints is a generalised term referring to pain down the front of the lower leg. Shin splints often is used interchangeably to describe the following conditions: 1\. Medialtibialstresssyndrome(MTSS) 2. Tibialstressfractures 3. Compartmentsyndrome The most accurate classification of shin splints is MTSS. - #### [Thigh Contusion](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Thigh-Contusion.pdf) A thigh contusion, otherwise known as a ‘corked thigh, charley horse or dead leg’ is an injury from a severe blow to the quadriceps muscle group on the front of the femur (thigh bone). - #### [Total Knee Replacement](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Total-Knee-Replacement.pdf) A TKR is a surgical operation performed on someone’s knee that is damaged, normally through osteoarthritis, rheumatoid arthritis or following trauma in association with post- traumatic arthritis. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Sports Physiotherapy Townsville](https://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ![Sports Physiotherapy Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Sports-Physiotherapy-Townsville-300x200.jpeg "Sports Physiotherapy Townsville – Tpm") At [The Physio Movement](http://www.thephysiomovement.com.au) located in Townsville, we know how important it is to get the right sports physiotherapy advice so that you can safely and confidently take the field without risking injury or relapsing a previous sports injury. ### What is Sports Physiotherapy? Sports Physiotherapy is a form of physical therapy that specifically treats sports related illness and injury. As athletes perform vigorous levels of activity that place strain and demand on their bodies regularly, their treatment must be tailored to this high intensity lifestyle. Sports Physiotherapy offers treatment specific to sports men and women so that their recovery is suited to their fitness requirements. ### How can Sports Physiotherapy help you? TPM Sports physiotherapists have detailed knowledge of the way an athlete’s body mechanically operates. Our specialised practitioners have completed 4 years of University studies as an undergraduate and a further 2 years of postgraduate studies to receive a Master’s Degree in Sports Physiotherapy. They have a comprehensive knowledge of anatomy, biomechanics, physiology, crisis management, assessment and treatment of joint and muscle conditions. In addition, a Sports Physiotherapist has undertaken further studies specifically in the management of sports injury, and can assist their patients in developing appropriate strength and flexibility which will certainly improve performance. ### Conditions We Treat: We are able to assess, diagnose and treat a wide variety of sporting related injuries such as; - [Sports Performance](http://www.thephysiomovement.com.au/services/tpm-performance/) - [Strength and Conditioning ](http://www.thephysiomovement.com.au/services/tpm-performance/) - [Ankle Sprains](http://www.thephysiomovement.com.au/ankle-sprains/) - Achilles Tendonitis - [Back Pain](http://www.thephysiomovement.com.au/conditions/back-pain/) - [Neck Pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) - Bursitis - [Sports Injuries](http://www.thephysiomovement.com.au/conditions/sports-injuries/) - Hamstring, Groin & Thigh Muscle Sprains & Strains - Knee Injuries including; Patello-femoral Pain, Iliotibial Band Syndrome, and Patella Tendonopathy - [Shin Splints](http://www.thephysiomovement.com.au/shin-splints/) - [Shoulder Injuries](http://www.thephysiomovement.com.au/conditions/shoulder/) including; Rotator Cuff Strains, Dislocations Subluxations, and AC Joint Injuries - [Tennis/Golfer’s Elbow](http://www.thephysiomovement.com.au/tennis-elbow/) - Wrist, Thumb & Hand Injuries ### Sports Physiotherapy is a specialisation at The Physio Movement: Our clinic proudly has specific screenings to help identify injury predictors because ‘prevention is always better than cure’. These predictors of injury include: - Muscle tightness - Muscle weakness - Decreased joint range of motion - Previous injuries - Poor trunk stability. - Nervous system tightness With effective screening techniques, your Sports physiotherapist will identify injury risks and provide appropriate advice, exercise programs and treatment plans. This will give you the best opportunity to remain injury free. The benefits of Sports Physiotherapy are to improve physical strength, functional ability, and the capacity to partake in your daily life activities. At [The Physio Movement](http://www.thephysiomovement.com.au/) our Physiotherapists have a keen interest in sports injuries and have successfully treated patients from Olympic athletes to lunchtime walkers. We work closely with local sporting groups and are honoured to assist [Outerlimits trail runners](http://outerlimitsadventure.com.au/) and local [Triathlon clubs ](https://www.nqtriathlonacademy.com/)with ongoing health maintenance and also when an injury occurs. It is important to be seen as soon as possible after your sporting injury to [relieve pain](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) and work towards maintaining a healthy lifestyle. Don’t delay in calling The Physio Movement on [1300 876 348](tel:1300876348) to arrange a sports physiotherapy appointment – our focus is to get you back to your chosen sporting arena with rapid recovery. You do not need to be an elite athlete to come and see a sports physiotherapist. Many of our clients are recreational athletes that are wanting to get back to regular weekend sports. #### [Book Now](http://www.thephysiomovement.com.au/book-now/) or call [1300 876 348]() --- ### [Physiotherapy](https://www.thephysiomovement.com.au/services/townsville-physiotherapy/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ![Physiotherapy Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2019/10/physiotherapy-townsville-200x300.jpg "Townsville Physiotherapy – Tpm") ##### At The Physio Movement we take a proactive approach to your health and well-being. Our [Townsville Physiotherapists](http://www.thephysiomovement.com.au/) assist in alleviating symptoms, understand your contributing factors to your injury, and treat you as an individual. Our Physiotherapists achieve your goals, maintain your health and prevent future injury. ### What Is Physiotherapy? Physiotherapy is a respected healthcare profession that aims to promote health and prevent disability. Physiotherapists at The Physio Movement employ a comprehensive biomechanical approach to assessment, diagnosis, treatment and incorporates lifelong strategies to help every patient have a positive experience with sustainable outcomes. Physiotherapists at The Physio Movement believe that the injured location is only a small piece of the puzzle and a solution is found by holistically addressing the body & mind to find the underlying cause. Our physiotherapists in Townsville are motivated, expert clinicians who specialise in addressing and treating movement disorders. Whether these disorders are from birth, sustained through injury, accident or growing older, our Physiotherapists will aim to deliver exceptional outcomes. ### What does a Townsville Physiotherapist Do? At TPM Townsville Physiotherapy we pride ourself on our quality patient care, meaning our appointment times are longer than any standard clinic. As a modern, multidiscilplinary health clinic, we utilise results driven hands-on manual therapy to target the injury through the release of overactive muscles, retraining weak muscles and teaching you how to improve your posture and move with symmetry. - Hands on treatment. - State of the art facilities. - Goal based outcomes. - Friendly and professional service. - Holistic treatment. - Evidence based approach. - Motivated clinicians. - Welcoming and open environment. ##### Physiotherapists at The Physio Movement don’t just treat the presenting injury, we treat the whole person to help prevent future disability and promote lifelong health. The Physio Movement offers a wide variety of physiotherapy services to assist patients to meet their goals. We understand that every patient is different in body and mind, therefore services should be tailored to suit the individual. Your Physio Movement physiotherapists have all undergone many years of university education to achieve their expertise status. Every Physio at our Townsville physiotherapy clinic is a member of the Australian Physiotherapy Association (APA) and participates in yearly professional development courses to stay ahead of the field. Our physiotherapists have keen interests in - [Sports physio](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) - Injury screenings - [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) - Spinal and [headache](http://www.thephysiomovement.com.au/services/headache-pain-relief-townsville/) - Occupational health - Persistent pain and chronic conditions (arthritis, cardiovascular disease, diabetes) - Post-surgical rehabilitation - Foot dysfunctions and many more. Our team are focused solely on you, meaning one patient at a time. Our treatment will never incorporate outdated machines but rather modern results proven techniques. ### Physiotherapy Treatment Options: An initial consultation involves a thorough assessment and informed diagnosis which considers relevant symptoms and your medical history. Your treatment options are diverse and will be discussed with you before treatment commences. Physiotherapists can develop treatment and management plans that suit your needs and will most effectively address the specific diagnosis. At The Physio Movement we offer a range of services including: - Joint mobilisation and manipulation - Muscle energy techniques - [Womens health services](http://www.thephysiomovement.com.au/services/womens-health/) - Trunk strengthening programs - Orthotic prescription - Taping, including Kinesio taping - [Dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/) - [Exercise therapy](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) - Myofascial release techniques - [Clinical Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) ### Conditions We Treat We are able to assess, diagnose and treat a wide variety of musclo-skeletal and orthopaedic conditions such as: - [Neck Pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) - [Wrist pain](http://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) - [Back Pain](http://www.thephysiomovement.com.au/conditions/back-pain/) - [Sports injuries](http://www.thephysiomovement.com.au/conditions/sports-injuries/) - Joint Pain - [Sciatica](http://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/) - [Headaches](http://www.thephysiomovement.com.au/conditions/headaches/) - [Elbow and forearm injuries](http://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Whiplash](http://www.thephysiomovement.com.au/wp-content/uploads/2014/07/TPM-Exercise-Template-Whiplash.pdf) - [Cervical Spine injuries](http://www.thephysiomovement.com.au/conditions/cervical-spine/) - [TMJ or Jaw pain](http://www.thephysiomovement.com.au/tmj/) - Strains and Sprains - Sporting Injuries - [Ankle and foot injuries](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - Arthritic Conditions - [Shoulder pain](http://www.thephysiomovement.com.au/conditions/shoulder/) - Work Related Injuries - [Hip pain](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee pain](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Thoracic Spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/) Not only will physiotherapy treat your symptoms for a specific injury, your physiotherapist will provide you with long term health maintenance, and healthcare advice which aims to optimise your quality of life. Whether you are looking for pain relief, or working towards maintaining a healthy lifestyle, The Physio Movement can get you there. Our physiotherapists accept third parties as full payment for your healthcare treatment. Ask your GP for a referral to [The Physio Movement](http://www.thephysiomovement.com.au/) for any of the following services. - **[DVA](https://www.dva.gov.au/providers/allied-health-professionals)** - **[Workcover](https://www.worksafe.qld.gov.au/rehab-and-claims/injuries-at-work) QLD** - [**EPC/CDM**](http://www.health.gov.au/internet/main/publishing.nsf/content/health-medicare-health_pro-gp-pdf-ahs-cnt.htm) #### [Book Now](http://www.thephysiomovement.com.au/book-now/) or call [1300 876 348]() --- ### [From Injury to Recovery: How Physio in Townsville Can Transform Your Life](https://www.thephysiomovement.com.au/townsville_physio_near_me/) **Published:** June 16, 2023 **Author:** Belinda Brown **Content:** ![Post Surgical Rehab Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Post-Surgical-Rehab-Townsville.webp "– Tpm") TPM **Physio in Townsville** Can Transform Your Life Are you tired of living with pain and limitations caused by an injury? Look no further, because TPM **physiotherapy in Townsville** is here to transform your life. Whether you’re recovering from a sports-related accident, a chronic condition, or a recent surgery, *Physio Townsville* offers a holistic approach to healing and recovery. With TPM’s focus on restoring movement, reducing pain, and improving overall functionality, physiotherapy can help you regain control of your life and get back to doing the things you love. In Townsville, you’ll find a team of highly skilled physiotherapists who are dedicated to providing personalised and evidence-based treatments tailored to your specific needs. Through a combination of manual therapy, exercise prescription, and education, they will work with you to address the root cause of your injury and develop a comprehensive treatment plan that ensures long-term success. Don’t let pain hold you back any longer – discover the transformative power of physio in Townsville and reclaim your life today. ## Understanding the Importance of Physiotherapy in Injury Recovery Physiotherapy plays a vital role in the recovery process for individuals dealing with various types of injuries. Whether you’ve suffered a sprained ankle, a torn ligament, or a fractured bone, physiotherapy can help you regain strength, mobility, and functionality. It is crucial to understand the importance of physiotherapy in injury recovery to make informed decisions about your treatment plan. One of the key benefits of physiotherapy is its ability to address the root cause of your injury. Rather than just focusing on symptom management, TPM physiotherapists aim to identify the underlying issues that contribute to your pain and limitations. By targeting the source of the problem, physiotherapy provides long-lasting relief and helps prevent future injuries. In addition to addressing the physical aspects of an injury, physiotherapy also takes into account the psychological and emotional impact it can have on individuals. Coping with pain and limitations can be challenging, and physiotherapists understand the importance of providing emotional support throughout the recovery process. They work closely with patients to ensure they feel heard, understood, and motivated to achieve their goals. Physiotherapy is not just about treating the injury itself; it is about empowering [individuals to take an active](https://www.thephysiomovement.com.au/why-tpm-is-the-go-to-choice-for-athletes-and-active-individuals-in-townsville/) role in their recovery. Through education and guidance, physiotherapists teach patients how to manage their condition, prevent future injuries, and maintain a healthy lifestyle. This knowledge equips individuals with the tools they need to lead a pain-free and active life long after their treatment ends. ## Common Injuries that Can Benefit from Physiotherapy Physiotherapy is a versatile treatment option that can benefit individuals with a wide range of injuries. From acute [sports injuries](https://www.thephysiomovement.com.au/conditions/sports-injuries/) to chronic conditions, physiotherapy offers effective and personalised solutions for each individual’s unique needs. Sports injuries are one of the most common reasons individuals seek physiotherapy. Whether you participate in high-impact activities like running or engage in team sports, the risk of injury is always present. Physiotherapists specialise in treating sports-related injuries such as sprains, strains, fractures, and dislocations. Through a combination of manual therapy, exercise prescription, and sport-specific training, physiotherapy can help athletes recover quickly and safely, allowing them to get back in the game. Chronic conditions such as arthritis, fibromyalgia, and [back pain](https://www.thephysiomovement.com.au/5-simple-and-soothing-stretches-to-release-back-pain-and-improve-posture/) can significantly impact an individual’s quality of life. Physiotherapy offers a holistic approach to managing these conditions, focusing on pain relief, improving mobility, and enhancing overall well-being. By using a combination of manual therapy techniques, therapeutic exercises, and lifestyle modifications, physiotherapists can help individuals with chronic conditions regain control of their lives and reduce their dependence on pain medication. Post-surgical rehabilitation is another area where physiotherapy plays a crucial role. Following a surgical procedure, it is essential to restore strength, mobility, and functionality to ensure a successful recovery. Physiotherapists work closely with surgeons to develop personalized treatment plans that address the specific needs of each patient. Through a combination of gentle exercises, hands-on therapy, and gradual progressions, physiotherapy helps individuals regain their independence and return to their daily activities. ## The Role of Physiotherapy in Pain Management Pain is a common symptom experienced by individuals dealing with injuries or chronic conditions. TPM Physiotherapy Townsville offers effective strategies for managing pain, reducing reliance on pain medication, and improving overall quality of life. Physiotherapists use a variety of techniques to help individuals manage their pain. Manual therapy, such as joint mobilizations and soft tissue mobilizations, can help relieve muscle tension, reduce inflammation, and improve blood circulation. These hands-on techniques not only provide immediate pain relief but also promote healing and improve range of motion. Exercise prescription is another crucial component of pain management in physiotherapy. Under the guidance of a physiotherapist, individuals are prescribed specific exercises tailored to their needs and abilities. These exercises help strengthen the muscles surrounding the affected area, improve flexibility, and promote overall functional recovery. Regular physical activity also stimulates the release of endorphins, which are natural painkillers produced by the body. In addition to manual therapy and exercise, physiotherapists may use modalities such as heat therapy, cold therapy, and electrical stimulation to manage pain. These modalities can help reduce inflammation, increase blood flow, and alleviate muscle spasms, providing temporary relief for individuals experiencing acute or chronic pain. By addressing the root cause of pain and implementing a comprehensive treatment plan, physiotherapy offers a holistic approach to pain management. Rather than masking the symptoms with medication, physiotherapists strive to identify and resolve the underlying issues contributing to the pain, resulting in long-lasting relief and improved quality of life. ## How Physiotherapy Promotes Healing and Prevents Further Injuries In addition to pain management, physiotherapy plays a crucial role in promoting healing and preventing further injuries. By addressing the underlying causes of an injury and focusing on restoring functionality, physiotherapy helps individuals recover faster and reduces the risk of re-injury. One of the key ways physiotherapy promotes healing is through the use of therapeutic exercises. These exercises are specifically designed to improve strength, flexibility, and coordination, targeting the affected area and surrounding muscles. By gradually increasing the intensity and complexity of the exercises, physiotherapists help stimulate tissue repair and promote optimal healing. Manual therapy techniques, such as joint mobilisations and soft tissue mobilisations, also facilitate healing by improving blood circulation and reducing inflammation. These hands-on techniques help break down scar tissue, increase range of motion, and enhance tissue flexibility, allowing for more efficient healing and preventing the formation of adhesions. In addition to promoting healing, physiotherapy also focuses on preventing further injuries. Physiotherapists assess an individual’s movement patterns, biomechanics, and muscle imbalances to identify any underlying issues that may contribute to future injuries. By addressing these issues through targeted exercises, manual therapy, and education, physiotherapy helps individuals develop proper movement mechanics, reduce the [risk of compensatory injuries,](https://www.thephysiomovement.com.au/risk-factors-for-running-injuries/) and improve overall functional stability. Through a combination of personalised treatment plans, ongoing assessments, and patient education, physiotherapy empowers individuals to take control of their recovery and minimise the risk of future injuries. By addressing the root cause of an injury and providing the necessary tools for prevention, physiotherapy offers a comprehensive approach to healing and long-term well-being. ## The Different Techniques and Modalities Used in Physiotherapy Physiotherapy encompasses a wide range of techniques and modalities, each tailored to address specific conditions and individual needs. By using a combination of these approaches, physiotherapists provide comprehensive and personalised care to promote healing and recovery. - One of the most common techniques used in physiotherapy is manual therapy. This hands-on approach involves the skilled manipulation of joints, soft tissues, and muscles to improve range of motion, reduce pain, and promote healing. Manual therapy techniques include joint mobilisations, soft tissue mobilisations, myofascial release, and trigger point therapy. These techniques can be effective in addressing various conditions, from acute sports injuries to chronic musculoskeletal disorders. - Exercise prescription is another essential component of physiotherapy. By prescribing specific exercises tailored to an individual’s condition, physiotherapists help improve strength, flexibility, and overall functionality. These exercises may include stretching, strengthening, balance training, and cardiovascular activities, depending on the individual’s needs and goals. Regular exercise not only aids in recovery but also plays a crucial role in preventing future injuries and maintaining long-term well-being. - Education and patient empowerment are integral parts of physiotherapy. Physiotherapists provide individuals with the knowledge and tools they need to manage their condition, prevent future injuries, and promote overall well-being. This may include educating individuals about correct posture, body mechanics, ergonomics, and lifestyle modifications. By empowering individuals to take an active role in their recovery, physiotherapy helps promote long-term success and independence. ### Choosing the Right Physiotherapist in Townsville When it comes to physiotherapy, choosing the right healthcare professional is essential for successful treatment and optimal results. In Townsville, you’ll find a team of highly skilled physiotherapists dedicated to providing personalised and evidence-based care. To ensure you choose the right physiotherapist for your needs, there are several factors to consider. Qualifications and experience are crucial when selecting a physiotherapist. Look for a physiotherapist who is registered and licensed, indicating they have met the necessary educational and professional requirements. Additionally, consider their experience in treating specific conditions or injuries that are relevant to your situation. A physiotherapist who has successfully treated similar cases is more likely to provide effective and tailored care. Specialisations and areas of expertise are also important considerations. Physiotherapy covers a broad range of conditions and injuries, and it can be beneficial to choose a physiotherapist who specialises in your specific area of concern. Whether you require sports rehabilitation, post-surgical care, Women’s Health, or treatment for a chronic condition, our TPM specialised physiotherapists can provide targeted and comprehensive care. The approach and treatment philosophy of a physiotherapist should align with your goals and preferences. Some physiotherapists may focus more on hands-on manual therapy techniques, while others may emphasise exercise prescription and active rehabilitation. Consider what type of treatment approach resonates with you and seek a physiotherapist who can provide the care you are looking for. Accessibility and convenience are practical considerations when choosing a physiotherapist. Look for a clinic located in Townsville that is easily accessible and offers flexible appointment times. Additionally, consider the availability of additional services or facilities that may enhance your treatment, such as hydrotherapy pools or gym facilities. Finally, don’t hesitate to ask for recommendations or read reviews from previous patients. Hearing about other individuals’ experiences can provide valuable insights into the quality of care provided by a physiotherapist. By taking the time to research and consider these factors, you can choose a physiotherapist in Townsville who will provide personalized and effective care, ensuring the best possible outcomes for your recovery journey. ## The Benefits of Personalised Physiotherapy Programs One of the key advantages of physiotherapy is the personalised approach it offers. Rather than providing a one-size-fits-all treatment plan, physiotherapists tailor their programs to address each individual’s unique needs, goals, and circumstances. This personalised approach provides numerous benefits and ensures the best possible outcomes for each patient. Personalised physiotherapy programs take into account an individual’s specific condition, injury severity, and overall health status. By assessing these factors, physiotherapists can develop treatment plans that are specifically designed to address the individual’s needs and goals. This targeted approach increases the effectiveness of the treatment and accelerates the recovery process. In addition to addressing the physical aspects of an injury, personalised physiotherapy programs also consider the individual’s psychological and emotional well-being. Coping with pain, limitations, and the recovery process itself can be challenging, and physiotherapists understand the importance of providing emotional support. By establishing a trusting and supportive relationship, physiotherapists help individuals navigate the recovery journey with confidence and motivation. Personalised physiotherapy programs also empower [individuals to take an active](https://www.thephysiomovement.com.au/why-tpm-is-the-go-to-choice-for-athletes-and-active-individuals-in-townsville/) role in their recovery. Physiotherapists provide education and guidance on self-management techniques, exercises, and lifestyle modifications that individuals can incorporate into their daily lives. This knowledge equips individuals with the tools they need to manage their condition independently, reducing the risk of re-injury and promoting long-term well-being. By tailoring treatment plans to each individual’s specific needs and goals, personalised physiotherapy programs maximise the effectiveness of the treatment and ensure the best possible outcomes. Whether recovering from a sports injury, managing a chronic condition, or rehabilitating after surgery, personalised physiotherapy programs [Townsville](https://www.townsvillenorthqueensland.com.au/) provide the support, guidance, and resources necessary for a successful recovery journey. If you are ready to see Townsville’s Best Physiotherapist (hand picked by TPM) [book online now](https://www.thephysiomovement.com.au/book-now/) or [contact us here.](https://www.thephysiomovement.com.au/contact-us/) ![Recovery Quote](http://www.thephysiomovement.com.au/wp-content/uploads/Physio_Townsville-300x300.png "Physio_townsville – Tpm") --- ### [The Ultimate Guide to Manual Handling Assessments: How to Keep Your Workplace Safe and Injury-Free](https://www.thephysiomovement.com.au/the-ultimate-guide-to-manual-handling-assessments-how-to-keep-your-workplace-safe-and-injury-free/) **Published:** July 20, 2023 **Author:** Belinda Brown **Content:** ### The Ultimate Guide to Manual Handling Assessments: How to Keep Your Workplace Safe and Injury-Free ![Manual_handling_physio](http://www.thephysiomovement.com.au/wp-content/uploads/Manual-handling-training-.jpeg "Manual_handling_physio – Tpm") In today’s fast-paced world, it’s crucial for every business to prioritise the safety and well-being of its employees. Manual handling tasks, such as lifting, carrying, and pushing heavy objects, are a common part of many job roles. However, without proper training and assessment, these tasks can lead to serious injuries and even long-term health issues. That’s where manual handling assessments come in. In this comprehensive guide, we will delve into the importance of manual handling assessments and explore the step-by-step process of conducting them effectively. From identifying hazards to implementing control measures, we’ll provide you with all the essential information you need to keep your workplace safe and injury-free. So, whether you’re an employer looking to improve workplace safety or an employee seeking to understand your rights and responsibilities, this guide is your go-to resource for mastering manual handling assessments. Let’s get started on creating a safer and healthier working environment together! ## What is a manual handling assessment? A manual handling assessment is a systematic process that helps identify and evaluate the risks associated with manual handling tasks in the workplace. It involves assessing the physical demands of the tasks, identifying potential hazards, and implementing control measures to minimize the risk of injury. By conducting a manual handling assessment, employers can ensure that their employees are equipped with the necessary training and resources to carry out their tasks safely and efficiently. The assessment typically involves observing and analyzing the tasks performed, considering factors such as the weight and size of the load, the distance it needs to be moved, the frequency of handling, and the working environment. This comprehensive evaluation helps determine the level of risk associated with each task and enables the implementation of appropriate control measures to reduce or eliminate those risks. Manual handling assessments are not only essential for compliance with legal obligations but also for creating a safe and productive working environment. By proactively identifying and addressing potential hazards, employers can significantly reduce the [risk of workplace injuries](https://www.thephysiomovement.com.au/risk-factors-for-running-injuries/) and improve overall employee well-being. ## The importance of manual handling assessments The importance of manual handling assessments cannot be overstated. According to statistics, manual handling injuries account for a significant portion of workplace accidents, resulting in lost productivity, increased healthcare costs, and employee suffering. By conducting regular manual handling assessments, employers can minimize these risks and create a safer working environment for their employees. One of the key benefits of manual handling assessments is the prevention of musculoskeletal disorders (MSDs). These disorders, affecting the muscles, bones, tendons, ligaments, and other parts of the body, are often caused by repetitive or strenuous manual handling tasks. By identifying and mitigating the [risk factors](https://www.thephysiomovement.com.au/risk-factors-for-running-injuries/) associated with these tasks, employers can reduce the incidence of MSDs and improve employee well-being. Furthermore, manual handling assessments help employers comply with legal requirements. In many countries, there are specific regulations and legislation in place that require employers to assess and manage the risks associated with manual handling tasks. Failure to comply with these regulations can result in penalties, fines, and legal liability. By conducting manual handling assessments, employers can demonstrate their commitment to workplace safety and fulfill their legal responsibilities. ## Legal requirements for manual handling assessments In most countries, there are legal requirements for employers to conduct manual handling assessments. These requirements are designed to protect the health and safety of employees and ensure that employers take proactive steps to minimize the [risk of workplace injuries](https://www.thephysiomovement.com.au/risk-factors-for-running-injuries/). While the specific details may vary depending on the jurisdiction, some common legal requirements include: **1. Risk assessment:** Employers are required to assess the risks associated with manual handling tasks and implement control measures to mitigate those risks. This includes identifying hazards, evaluating the severity and likelihood of harm, and taking appropriate action to reduce or eliminate the risk. **2. Training and information:** Employers must provide employees with adequate training and information on safe manual handling techniques. This includes educating employees on proper lifting and carrying techniques, the proper use of equipment, and the importance of taking breaks and using assistive devices when necessary. **3. Consultation and participation:** Employers are often required to consult with employees and their representatives when conducting manual handling assessments. This ensures that employees have a voice in the assessment process and can provide valuable insights and feedback. **4. Review and revision:** Manual handling assessments should be regularly reviewed and updated to reflect any changes in the workplace, such as new tasks, equipment, or working conditions. This ongoing review process ensures that the assessments remain effective and up to date. **5. Reporting and record-keeping**: Employers are typically required to keep records of manual handling assessments, including the results of the assessments, the control measures implemented, and any incidents or injuries that occur. These records can be used to demonstrate compliance with legal requirements and provide a basis for future improvements. It’s important for employers to familiarize themselves with the specific legal requirements in their jurisdiction and ensure that they are fully compliant. Failure to meet these requirements can have serious consequences, both in terms of legal liability and the well-being of employees. By prioritizing manual handling assessments, employers can create a safer and more productive workplace for everyone involved. ## Manual handling assessments at TPM TPM has a range of ergonomics and manual handling training solutions to cater to your workplace. We know that improving the culture around Occupational Health and Safety leads to better awareness and fewer injuries in the workplace. We have a dedicated team of certified [AHPRA physiotherapists](https://www.physiotherapyboard.gov.au/) who are committed to providing the best possible standard of comprehensive manual handling training sessions for your staff. Our falls analysis and training sessions combine both theoretical and practical strategies to ensure that the correct manual handling training procedures are implemented at your home thereby securing the safety of every staff and resident. We complete regularly manual handling and ergonomics training from our [**Woolgoolga**](https://tpmwoopi.com.au/), **Coffs Harbour, Yamba** and **Townsville** clinics for groups including aged care facilities, engineering firms, mining companies, nursing homes, hospitals and many of New South Wales and Queensland’s large companies. ### Our workshops typically include: - Basic manual handling concepts and definition - Hazard identification - Importance of correct manual handling - Roles of employer and employee - Workplace initiatives - Risk factors including loads, duration and frequency, environmental and personal factors - Elimination and control of risks - Safe work zones - Demonstrations and group practice Most importantly, to best tailor training, we work with you to identify the needs of your workplace. #### [Contact us](https://www.thephysiomovement.com.au/) today for further information on our manual handling programs[ (07) 4448 3952](https://www.thephysiomovement.com.au/) --- ### [Relieve Neck Pain with TPM specialised Care](https://www.thephysiomovement.com.au/conditions/neck-pain/) **Published:** November 4, 2019 **Author:** adminva **Content:** If you are one of the many Australians that suffers with neck pain, neck ache, or neck stiffness, you will be pleased to know that our proven Physiotherapy approach may offer the solution you have been searching for. [Neck pain](http://www.thephysiomovement.com.au/conditions/neck-pain/) is very common with about one in 10 people having it at any given time. This comes as no surprise when we consider the activities of modern life such as sitting in front of a computer, watching prolonged periods of television, and an increasing incidence of poor posture – particularly forward head posture. Problems within the neck can also cause [headache](http://www.thephysiomovement.com.au/conditions/headaches/), [shoulder pain](http://www.thephysiomovement.com.au/conditions/shoulder/), [jaw pain](http://www.thephysiomovement.com.au/tmj/), pins and needles in the hands, carpal tunnel syndrome, and upper back pain. ## Causes of neck pain By far the most common cause of neck pain relates to the effects of poor posture. In order to understand the impact of poor posture, we must first consider why spinal alignment within the neck is so important. Your head weighs about 5 kgs and in normal alignment, it is balanced on top of your seven neck bones (vertebrae). Your muscles work to maintain this position and easily withstand short periods of variation. Problems arise when we assume awkward positions for prolonged periods. The fine balance is disturbed and the nerves, muscles, joints, ligaments and discs of your neck become strained and irritated. In fact, the tension in your neck and shoulder muscles doubles for every 2-3 centimeters that your head is forward! Over time, the neck strain and pressure accumulates to a point where it becomes painful and even the smallest changes in posture cause significant effects. Coupled with the stresses and demands of modern life, it is no surprise why neck pain is so common. Other common causes of neck pain include whiplash, arthritis and [sporting injuries](http://www.thephysiomovement.com.au/conditions/sports-injuries/) ## Types of neck pain Neck pain can be divided into 2 main categories, chronic and acute. Chronic neck pain is defined as neck pain that lasts for more than 3 months. It is often the result of long-term poor posture, degenerative changes in the spine, or a previous injury. Acute neck pain is sudden and usually the result of an injury such as a car accident, sporting injury, or fall. It is often accompanied by stiffness, tenderness and reduced range of motion. Acute neck pain is often initially treated with ice, rest, and over-the-counter pain medication. If the pain is severe, a doctor may prescribe stronger medication or a visit to a physiotherapist. Chronic neck pain may require a more comprehensive approach that includes stretches, exercises, massage, and hands on manipulation by a professional. ## Treatment for neck pain At [The Physio Movement](http://www.thephysiomovement.com.au/), we take a holistic approach to the treatment of neck pain, taking into account your lifestyle, work habits and posture. We also consider any underlying conditions that may be contributing to your neck pain. Thankfully, [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) and [chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) offers a very effective treatment for neck pain. After conducting a complete history, orthopaedic and neurological examination, your Physiotherapist will recommend a course of treatment that aims to reduce pressure, restore movement and prevent recurrence. Typically, your Physiotherapist will recommend the following: - postural advice and how to avoid further strain - a series of spinal mobilisations to restore proper movement to the neck vertebrae - massage to tight neck muscles - neck exercises to encourage improved movement - neck strengthening exercises - heat/ice therapy to help manage your neck pain - recommend a contoured pillow to provide correct support while sleeping. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Devon Pegoraro – Administration](https://www.thephysiomovement.com.au/about/the-team/devon-pegoraro/) **Published:** September 8, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Devon-Website-300x300.jpg) Devon was born and raised in Townsville and is currently studying her first year of Sports and Exercise Science at James Cook University. She is thoroughly enjoying it with her interest in sports and helping people in need. Devon is very enthusiastic about her sport with representing North Queensland in both Oztag and indoor netball. She is also a local and state referee for Oztag which she enjoys greatly. She is passionate about being active and living a healthy lifestyle, with enjoying the company of her friends and family. Devon is always eager to meet new people and help clients out with the most positive attitude. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Gabi Boccalatte (Marketing + Communications assistant )](https://www.thephysiomovement.com.au/about/the-team/gabi-boccalatte/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Gabi-Website-1-300x300.jpg) Raised in the Burdekin, I came to Townsville to study my Bachelor’s degree in Sports and Event Management, and Marketing at James Cook University. As a past competitive swimmer, I have a strong passion for sport, fitness, and healthy living. Outside of work, I enjoy spending my time exploring the outdoors, catching up with friends over a coffee, and relaxing on the Strand. Having completed my Business degree at JCU, I have a strong passion for developing innovative and creative marketing strategies for successful business growth. Alongside this, I continuously endeavour to form genuine professional relationships with members of the local community and the Clinic’s valued clients, as I inspire to be a valuable asset to the TPM team, providing my best knowledge and skills within my role. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Julia Todeschino (Admin)](https://www.thephysiomovement.com.au/about/the-team/julia-admin/) **Published:** October 15, 2021 **Author:** Belinda Brown **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Julia-225x300.jpg) Raised in the Burdekin, Julia came to Townsville to study her Masters in Exercise Physiology at James Cook University. Having completed her Bachelor in Sports and Exercise Science, she has a strong passion for sports, fitness and healthy living. Julia is currently part of our administrative team and enjoys learning from our valuable team of professionals. Julia is an active person, with a sporting background in soccer, softball and touch football. Julia is always eager to learn new skills, and has a passion for helping others to further their knowledge of health and fitness to improve their quality of a happy and fulfilling life. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Chynna Williams - Admin](https://www.thephysiomovement.com.au/about/the-team/chynna-williams/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Chynna-Website-300x300.jpg)Chynna has joined our team with 6 years of experience as a Medical Receptionist, having a real passion for assessing patients and all aspects of the medical field. Moving from her hometown of Rockhampton, Chynna has spent the last 12 months working as a medical receptionist at a medical clinic and creating friendships along the way. Chynna has a Bachelor in Medical Laboratory Science (Honours) degree, with hopes to one day complete a PhD and seek a career in research. Her passion for the medical field grew from her love for helping patients and really making a difference to people’s lives through her knowledge and studies. She loves being a part of the amazing TPM family and cannot wait to grow further in her career. At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Rodrigo Morbin - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/rodrigo-morbin-physiotherapist/) **Published:** September 3, 2021 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Rod-Website-300x300.jpg) Rodrigo is a physiotherapist with over 10 years of experience in the private practice setting. He completed his Bachelor of Physiotherapy in 2008 in Brazil and since then he has worked with elite athletes in several sports; including soccer futsal, tennis, beach tennis, volleyball, beach volleyball, triathlon, marathon, jiu-jitsu, mixed martial arts, and others. In 2010 he completed his Post Graduate Certificate in Trauma, Orthopaedics, and Sports Physiotherapy and joined the TPM family in 2021. With a South American heritage, Rodrigo was fortunate to also be a Physiotherapist for the [Rio 2016 Olympic Games.](https://olympics.com/en/olympic-games/rio-2016) [**Book Now**](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Emily Busch - Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/emily-busch-physiotherapist/) **Published:** June 29, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Emily-Website-4-300x300.jpg) Emily is a local Townsvillian, attending Townsville Grammar and completing her Bachelor of Physiotherapy at JCU. Her heavy sporting background has helped her develop a passion for treating musculoskeletal and sporting injuries, with a particular interest in post-operative sporting rehabilitation and injury prevention measures. She is also a Level 1 ASCA Strength & Conditioning Coach and is qualified in Dry Needling. Emily has grown up playing Netball, AFL and many other sports. She has been a member of the Magnetic North Steelcats program and played at a National Level for Indoor Netball. She now competes in the local AFL competition and in Premier League Netball. Emily is available for all your injury needs, taking you from acute injury through to return to performance, [contact TPM](http://www.thephysiomovement.com.au/contact-us/) to book your appointment. [Book Now ](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Scott Evans- Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/scott-evans/) **Published:** October 8, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/Scott.-300x300jpg.jpg) Scott is passionate about providing quality health care for patients across the lifespan. From paediatric to geriatric, he brings a caring, clinical approach to all ages. Conditions of the back, shoulder and lower limb are of particular interest. Scott has a Bachelor of Physiotherapy from James Cook University and is member of the Australian Physiotherapy Association. Having a keen interest in sporting injury prevention, Scott also completed an honour’s thesis investigating running biomechanics. Born and raised in Kingaroy, Scott is passionate about healthcare in rural and regional areas. Being able to improve one’s health and well-being was the motivating factor behind him becoming a physiotherapist. Apart from physiotherapy Scott enjoys being active and has a strong sporting background. His sports of particular interest include athletics, rugby league, basketball, golf and fishing. [Book Now ](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ###### Conditions We Treat: - [Ankle and Foot](https://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](https://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](https://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](https://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](https://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Andrew Hall - Sports Dietitian](https://www.thephysiomovement.com.au/about/the-team/andrew-hall-sports-dietitian/) **Published:** January 27, 2021 **Author:** Belinda Brown **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2021/02/andrew_300.png) Andrew is an accredited sports dietitian, motivated by improving the nutrition, health and performance of others, working with a range of individuals, from recreational to elite athletes. He is fascinated by interactions between the environment, food, and the human body, and uses science informed approaches whilst adjusting recommendations to the individual’s unique requirements and situation (e.g injury, training periodisation, intolerances). Andrew is a strong supporter of whole foods, but understands that flexibility is necessary to meet individual real life personal preferences. Andrew’s passion areas include: - Injury management nutrition (muscle loss mitigation, tendons, inflammation) - Maximising athletic performance through nutrition guidance - Optimising body composition for performance & health – muscle gain & fat loss - Endurance events (cycling, triathlon, marathon, ironman, tennis) - Team sports (AFL, basketball, hockey, rugby) - Heat tolerance/stress - Youth & development athletes - Vegetarian/coeliac Andrew has worked with the following athletes and clubs: - Brisbane Broncos – Rugby League - Brisbane Bullets – Basketball - Brisbane Bandits – Baseball - Gold Coast Suns – AFL - Golf Queensland - Cricket Australia Contractor - Cyclists (UCI to recreational) - Simon Black Aussie Rules Academy - National representatives (softball, athletics, gymnastics, weightlifting, rowing) [**Book Now**](http://www.thephysiomovement.com.au/book-now/) At TPM, each member of our team brings their unique skills, expertise, and passion to ensure you receive the highest level of care possible. Together, we are dedicated to helping you achieve your health and wellness goals, providing comprehensive and integrated allied health services tailored to your individual needs. We invite you to reach out and schedule an appointment to meet our team personally. We look forward to the opportunity to serve you and support you on your journey to better health and well-being. ### [Book Now](https://www.thephysiomovement.com.au/book-now/) or Call us on [1300 876 348]() --- ### [Belinda Brown – Marketing Manager and Business Director](https://www.thephysiomovement.com.au/about/the-team/belinda-brown/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2021/03/belinda_300.png) Belinda is a passionate and dedicated entrepreneur who co-founded allied health business TPM, combining her expertise in business and marketing. With a strong background in both fields, Belinda has successfully established and managed a thriving enterprise that focuses on providing high-quality healthcare services to local communities. After completing her business and marketing degree, Belinda was offered a media marketing position in London and set off to work, travel and follow her dreams. Upon returning to Australia, Bel recognised the untapped potential in the allied health sector and saw an opportunity to make a positive impact on people’s lives. Her entrepreneurial spirit, combined with a deep understanding of business strategies, enabled her to create a successful business model that aligns healthcare services with effective marketing and branding techniques. As a co-founder and business owner, Belinda is committed to creating a culture of excellence allowing the delivery of exceptional patient care and improving the overall well-being of individuals in need. Belinda and her husband [Shane](https://www.thephysiomovement.com.au/about/the-team/shane-brown/) have assembled a talented team of allied health professionals who share the same vision and dedication to providing personalized, evidence-based care to their patients. Recognising the importance of continuous learning and professional development, Belinda actively stays updated on the latest advancements and trends completing additional studies within SEO, digital media (RMIT University), and Nutrition. She ensures that TPM stays at the forefront of innovation, offering cutting-edge treatments and services that cater to the evolving needs of TPM’s patients. Bel loves to share, educate and inspire others to live a life full of wellness, health, and vitality. Outside of the TPM clinic, Belinda loves spending time outdoors with her friends, husband Shane, and two (very active) children – Kalani and Mia. She is a lover of all things health and fitness and strives to be the perfect role model for her family. --- ### [High Ankle Sprain Injuries Townsville](https://www.thephysiomovement.com.au/conditions/high-ankle-sprains/) **Published:** October 27, 2019 **Author:** adminva **Content:** ## WHAT IS A HIGH ANKLE SPRAIN: A high ankle or syndesmosis sprain is an injury to the ligaments just above the ankle joint known as the syndesmotic ligaments. The main ligaments affected are the anterior tibiofibula ligament (AITFL), posterior inferior tibiofibular ligament (PITFL) and the intererosseous ligament. The role of these ligaments is joining the tibia (shin bone) and the fibula (outside lower leg bone). ## INJURY FACTS: A high ankle sprain is more debilitating than a normal ankle sprain and differentiating the two is important, as the recovery protocols are different. A high ankle sprain is a less common but more serious injury and often requires a longer recovery period. ## SIGNS AND SYMPTOMS: You may have the following: - Pain when the foot is rotated outwards - Bruising through the higher ankle - Pain with weight bearing - Tenderness on palpation - A feeling like ‘the ankle is spreading apart’ ## MECHANISM OF INJURY: The most common mechanism is excessively twisting the foot outwards while the foot is in contact with the ground. This injury also occurs under heavy loads when the ankle is pushed into dorsiflexion such as landing from a height. ## PROGNOSIS/TIMELINES: High ankle sprains are given a grade of 1, 2 or 3: **Grade 1:** Considered a overstretching of the syndesmotic ligaments. When treated correctly these should recover in 6 weeks **Grade 2:** Tearing of the syndesmotic ligaments and separating of the tibia and fibula. These normally require extensive rehabilitation and recover in 6-12 weeks. **Grade 3:** More serious injury that often require long periods of immobilisation and/or surgery. Often a screw is put in place to hold the tibia and fibula together. Recovery I usually 6 months. ## HIGH ANKLE SPRAIN![]() **TREATMENT OPTIONS:** - Bracing and taping - Massage - Joint mobility techniques - Dry needling - Gait re-education - Strengthening and mobility exercises - Balance and proprioception training ## HIGH ANKLE SPRAIN![]() **PHYSIOTHERAPY TREATMENT AIMS:** 1. Pain relief and joint protection 2. Improve weight bearing and walking 3. Restore range of motion 4. Increase calf and ankle strength 5. Restore balance and proprioception 6. Restore function 7. Return to sport [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at The Physio Movement, Townsville. --- ### [TPM Running](https://www.thephysiomovement.com.au/services/tpmrunning/) **Published:** December 5, 2017 **Author:** adminva **Content:** ![Running_townsville_physio](http://www.thephysiomovement.com.au/wp-content/uploads/mens-health-week.jpeg "Running_physio_townsville – Tpm") At [The Physio Movement Townsville](http://www.thephysiomovement.com.au/), we are not only healthcare professionals but passionate runners too. Our running physiotherapy services are designed to help runners of all levels optimise their performance, prevent injuries, and recover faster. Trust our experienced team to keep you on track and running strong. Whether you’re a seasoned marathoner, a recreational runner, or just starting your running journey, our expert physiotherapists and exercise scientists are here to support you. Our specialised services focus on enhancing your running performance, preventing injuries, and providing effective rehabilitation when needed. Discover how our running team can help you reach your running goals while keeping your body healthy and injury-free. **Our Running Physiotherapy Services:** 1. **Comprehensive Running Assessments:** Our physiotherapists perform comprehensive biomechanical running assessments to analyse your running mechanics, gait, and movement patterns. Through video analysis and a thorough evaluation, we identify any areas of concern and provide personalized recommendations to optimise your running technique and prevent potential injuries. 2. **Strength Training Classes for Runners** **TPM Running Townsville** holds weekly Strengthening sessions for runners. Runners need a different strength-training program from your standard gym goer. Instead of pushing weight away from the body, runners need to focus on targeting the key muscles which will keep you balanced and moving forward. Come and Join our specifically designed Strength training program for Runners, held at The Physio Movement Townsville. **Tuesday** ~ 6:30pm – 7:30pm **Wednesday** ~ 5:30pm – 6:30pm ~ 6:30pm – 7:30pm **[Book Now](http://www.thephysiomovement.com.au/book-now/)** – Select ‘Group Session’ Tab 3. **Injury Prevention Programs:** Prevention is key to staying on track with your running goals. Our running professionals develop customised injury prevention programs that focus on strength and flexibility exercises, proper warm-up and cool-down routines, and strategies to avoid common running injuries. By addressing any imbalances or weaknesses, we help you reduce the risk of injuries and maintain optimal performance. 4. **Treatment of Running-Related Injuries:** In the unfortunate event of a running-related injury, our experienced physiotherapists are skilled in diagnosing and treating various conditions, such as shin splints, runner’s knee, Achilles tendonitis, and [plantar fasciitis](https://www.healthdirect.gov.au/plantar-fasciitis#:~:text=Plantar%20fasciitis%20is%20a%20common,heel%20spurs%20without%20any%20pain.). We employ evidence-based techniques, including manual therapy, therapeutic exercises, and targeted rehabilitation, to alleviate pain, promote healing, and restore your running abilities. 5. **Running-Specific Rehabilitation:** Our team understands the frustration of being sidelined due to an injury, and get you back doing what you love as quickly and safely as possible. We provide specialised rehabilitation programs tailored to runners, focusing on restoring strength, flexibility, and endurance while gradually reintroducing you to running. Our goal is to help you safely return to running and prevent future setbacks. 6. **Performance Enhancement Programs:** For runners aiming to take their performance to the next level, we offer performance enhancement programs with our exercise physiology team and running-focused physiotherapists. These programs combine targeted strength training, agility exercises, and performance-specific drills to improve running efficiency, speed, and endurance. Our physiotherapists work closely with you to identify areas for improvement and develop a plan to elevate your running capabilities. **Why Choose TPM:** 1. **Expertise in Running-Specific Injuries:** Our physiotherapists have extensive experience and specialised knowledge in treating running-related injuries. We understand the unique demands of running and employ evidence-based techniques to get you back on track quickly and safely. 2. **Individualised Care:** We recognise that every runner is unique. Our approach involves personalised treatment plans tailored to your specific needs and goals, ensuring that you receive the most effective and appropriate care for your condition. 3. **Collaborative Approach:** We believe in a collaborative approach to your care. We work closely with other healthcare professionals, such as sports physicians and orthopedic specialists, and our in-house team of Allied Healthcare professionals, to ensure comprehensive and integrated treatment when necessary. 4. **Passion for Running:** Our team consists of avid runners who are passionate about the sport. We understand the joy and challenges of running firsthand, and we’re dedicated to helping you overcome obstacles and reach your full potential. Don’t let injuries or performance limitations hold you back from achieving your running goals. Our running physiotherapy services are designed to keep you running strong, prevent injuries, and optimize your performance. Trust our experienced team of professionals. --- ### [Nathan - Exercise Physiologist](https://www.thephysiomovement.com.au/about/the-team/exercise-physiologist/) **Published:** February 11, 2022 **Author:** adminva **Content:** ![Nathan Profile Image](http://www.thephysiomovement.com.au/wp-content/uploads/Nathan-Website-300x300.jpg "Nathan – Ex Phys – Tpm")` Born in the state of Victoria, Nathan grew up living up and down the east coast of Australia (Bendigo to Cairns). In 2004, Nathan moved to Townsville where he has since called home. His love of sport, exercise, and wanting to help his community was the catalyst to pursuing a career in Allied Health. In 2020, Nathan graduated from James Cook University with a Bachelor of Exercise Physiology (Clinical) and Sports Science. Nathan has experience with a variety of chronic health conditions such as mental health, cardiovascular disease, musculoskeletal, metabolic disorders and more. Outside of work, Nathan engages and supports many sporting clubs within the community. Nowadays, he spends most of his time on the hardwood (Basketball), exercising, strength training, and on the greens (Golf). He describes himself as ‘average at best’ but ‘practice makes progress’. Nathan’s genuine, empathetic, and friendly demeanour allows him to build meaningful relationships with his clients. This helps provide a relaxed and fun environment for his patients. Nathan’s goal at TPM is to provide optimal and personalised care for the community. Having a strong understanding of the principles of strength and conditioning and pathophysiology of a variety of chronic health conditions, Nathan isn’t afraid to think outside the box with his prescription. His focus and passion is to work with you, using a holistic approach to help achieve your goals with exercise. [Book Now ](http://www.thephysiomovement.com.au/book-now/) --- ### [NDIS Service Provider Townsville | NDIS Physiotherapy](https://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) **Published:** January 26, 2021 **Author:** adminva **Content:** # NDIS Physiotherapy Townsville | NDIS Provider Townsville [ Referral Form ](https://form.jotform.com/210129066990052) [![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/11/NDIS-Townsville-2-1024x536.png)](http://www.thephysiomovement.com.au/what-is-ndis-and-how-can-his-improve-your-life/) When you or your participant chooses The Physio Movement (TPM) as your [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) Townsville provider, you can relax knowing you have partnered with caring Allied Healthcare professionals. Our Allied Health clinic has endless opportunities, assisting in improving daily lives through [Exercise, ](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/)[Physiotherapy Care, ](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/)[Diet and Nutrition, ](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/)[Hydrotherapy](http://www.thephysiomovement.com.au/hydrotherapy/) Pediatrics, and at home care. Our highly experienced therapists are committed to helping you get the most out of your NDIS plan, providing elite treatment and care. ## What is the NDIS? The National Disability Insurance Scheme or NDIS for short is an Australian system of support available to people with disability, their families and carers. The NDIS is a national scheme supported by both the national and participating state and territory governments. The NDIS is designed to support Australians under 65 who have permanent and significant disabilities and for many people, it will be the first time they receive disability support. The NDIS attempts to take a lifetime approach to care by helping people early on in life to improve their longer-term outcomes. The NDIS is not a system of welfare but rather a network that can provide people with information as well as connect them with various support groups such as specialist doctors, nursing services like Vital Home Health Services as well as support groups. ## Townsville NDIS At [The Physio Movement](http://www.thephysiomovement.com.au/) we are committed to working collaboratively with other services in the [NDIS](http://www.thephysiomovement.com.au/services/ndis-service-provider-townsville-allied-health-services/) to provide you with the best participant centred care and ensure we achieve the best outcomes for your goals. At TPM Townsville we are a multidisciplinary clinic, meaning we provided [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Dietetics](http://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/), Pediatric physiotherapy and Gym rehabilitation all in one purpose-built location, making it simple for our NDIS participants. ### ### NDIS Physiotherapy At The Physio Movement, we have a purpose built open space Physiotherapy gym, which allows us space to work one-on-one with our participants. Our Physiotherapy rehabilitation gym allows our participants to use the latest modern equipment under the guidance of our specialised NDIS therapists. We offer large private treatment rooms, and if its more convenient, we provide home visits and also hydrotherapy. Our NDIS Physiotherapists are extremely passionate about working with their participants and have extensive knowledge of activity modification and NDIS care. Our mission is to work with our participants, allowing them to reach their goals. ### NDIS Exercise Physiology and Personal Training At TPM our physiotherapists and exercise physiologists work closely together, creating an integrated healthcare approach. The Physio Movement NDIS participants are commonly seen by both professionals to ensure a high level of care is achieved. Exercise physiology can support people living with different types of **disabilities**, such as stroke, traumatic brain injury (TBI), Spinal cord injury, chronic pain, autism, multiple sclerosis, amputation, muscular dystrophy, down syndrome, vision/hearing impairment, parkinson’s disease and cerebral palsy. TPM Exercise Physiologist will assist with - increasing mobility and strength - improving balance and walking gait - performing daily tasks - participate in community activities - set and achieve own physical goals - manage pain - prevent disease - increase physical and mental health - manage lifestyle changes as a result of disability ### NDIS Dietetics and Nutrition TPM Townsville Dietitian’s support NDIS participants with disability in a range of areas. Some of the areas include: - Supporting diets for people who experience difficulties with chewing and swallowing - Fussy eating or resistant/picky eating - Stressful mealtimes and other mealtime challenges such as food refusal, not coming to the table, eating with distractions or avoidance to eat socially - Bowel issues (e.g. constipation, diarrhoea, coeliac disease, limited fluid/fibre intake) - Limited range of foods eaten which can lead to nutritional deficiencies and poor social or participation outcomes - Excessive weight gain which impacts physical or social function - Supporting optimal growth and development ### NDIS Pediatric Physiotherapy We understand that children with disabilities face unique challenges and require specialised care to help them reach their full potential. That’s why we are proud to offer NDIS-funded physiotherapy services to children with disabilities in Townsville. Our goal is to help children with disabilities improve their physical abilities, manage pain, and increase mobility, so they can achieve greater independence and participation in daily activities. ### ## What conditions can TPM NDIS Townsville assist with? - Cerebral Palsy - Muscular Dystrophy - Multiple Sclerosis - Stroke - Developmental delay reaching milestones - Parkinson’s Disease - Traumatic brain injury (TBI) - Acquired brain injury (ABI) - Spinal cord injury - Chronic Pain - Congenital diseases ## How to book an NDIS appointment Booking your Initial NDIS appointment with TPM is easy. Simply call [1300 876 348](tel:1300876348) to speak with one of our friendly administrative team or Rachel Fabbro our NDIS coordinator at TPM. From here Rachel will set up an initial appointment and during this time an action plan will be created for best care practices and ongoing treatment. If you are unsure if our NDIS therapists can assist yourself or your clients, please call and ask to speak to one of our registered NDIS therapists or NDIS coordinator and we will be happy to talk. We pride ourselves on making your experience with TPM NDIS as welcoming and caring as possible. ## Mobile Physiotherapy and at-home Physiotherapy and Exercise Physiology Services. With TPM you can choose from treatments at your home, school or workplace, pool, or at our purpose-built clinic location – whatever suits you best. We are **open six days a week!** [**BOOK NOW**](http://www.thephysiomovement.com.au/book-now/) --- ### [Townsville Post Surgical Rehab and Gym](https://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ## *Building Stronger Bodies post Injury or Surgery At TPM* ![Post Surgical Rehab Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Post-Surgical-Rehab-Townsville.webp "– Tpm") ## **Have you recently had Surgery?** Unfortunately the success of your recent surgery doesn’t finish when you leave the operating theatre. After most kinds of surgery there is a period of time in which rehabilitation is vitally important so that you can maximise the benefits of the surgery. At The Physio Movement we have the knowledge, experience and exceptional facilities to maximise your post surgical rehabilitation of your patients. Our facilities have every bit of equipment you will need in your rehabilitation journey, which gives our patients that point of difference and leads to improved outcomes whether they be return to elite level sport or everyday activities Some Common Surgeries Requiring Post-Operative Care Include: - Ankle & Foot: Reconstruction, Ligament Repairs, Arthroscope, - Knee: ACL Reconstruction, Meniscus Repairs, Total Knee Replacements, Arthroscope, Chondroplasty - Hip: Total Hip Replacements, FAI Repairs, Arthroscope - Spinal: Fusion, Laminectomy, Decompression - Hand & Wrist: Fractures, Tendon Repairs, Scaphoid Repair, Carpal Tunnel Release - Elbow: Fracture, Tenotomy for Tennis and Golf’s Elbow - Shoulder: Rotator Cuff Repair, SLAP Repair, Reconstruction, Acromioplasty, Stabilization ### The Age Old Philosophy: At [The Physio Movement](http://www.thephysiomovement.com.au/) we adhere to the age-old philosophy that ‘prevention is better than cure’ or as we say ‘pre-habilitation is better than rehabilitation’, in other words we will do everything to help you avoid surgery. At TPM we see a lot of patients present with injury from: - Doing too much too fast. - Poor recovery between sessions. - Doing the wrong exercises with poor form. - Completing high-end exercise techniques when a solid foundation hasn’t been established e.g. ‘walking before they can crawl’. - Not taking a whole body approach e.g. just doing upper body weights. - Doing plyometric, high intensity based exercises when the body isn’t ready e.g. cross fit style workouts. TPM believes many of these injuries are preventable with efficient musculoskeletal screening and injury prevention programs offered from our [Physiotherapists,](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [Podiatrist. ](http://www.thephysiomovement.com.au/services/podiatry/) These programs take advantage of our advanced Biomechanical analysis tools and tests to ensure the right person gets the right exercises. ![Post Shoulder Surgery](http://www.thephysiomovement.com.au/wp-content/uploads/Post-Surgery-Rehabilitation-Townsville-Physiotherapy-300x200.jpeg "Post-surgery-rehabilitation-townsville-physiotherapy – Tpm") ## Post Surgery Programs: TPM also offers many other programs including: - [Pre and post surgical rehabilitation.](http://www.thephysiomovement.com.au/services/post-surgery-rehabilitation/) - Injury specific rehabilitation. - Strengthening for seniors. - Movement for [osteoarthritis](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/). - Sports pre-habilitation and rehabilitation. - General fitness programs. - Living with diabetes. - Working out as a woman. - Working out for weight loss. ### Key Features Of TPM Rehabilitation: Some key features of a TPM program include - Realistic goal setting - Sustainable results - Foundation before progression - Regular milestone reviews - Private gym - Fun and variety - Access to a multidiscipline health clinic - Communication with other services e.g. doctors/surgeons. --- ### [Dietitian & Nutrition Townsville](https://www.thephysiomovement.com.au/services/dietetics-nutrition-townsville/) **Published:** June 28, 2020 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/06/Dietitian-Townsville-1-220x300.jpeg "– Tpm") ## Dietitian and Nutrition Townsville **Accredited Dietitians** Townsville and **Sports Dietitians** at **The Physio Movement** are trained to help you determine fact from fiction and assist you with practical advice to achieve your optimal health. TPM Dietitians are Degree educated practitioners who are trained to give food and nutrition advice to help improve your general health, or tailor sporting performance plans. Our **Townsville Dietician and Nutritionist** assist in optimising your nutrient intake, treatment of nutritional deficiencies, and specialise in counselling for weight control (weight loss and weight gain). ## What Is a Dietitian [Dietitians](https://ahpa.com.au/allied-health-professions/dietetics/) at The Physio Movement are experts in food and nutrition. They provide guidance about how to appropriately manage diets and nutrition for people who may be affected by health conditions such as **Diabetes, Overweight and Obesity, Cancer, Heart disease, Renal disease, Gastro-intestinal Diseases and Food allergies.** Dietitians near me, can help you maintain your health and reduce your risk of developing chronic disease, as well as assisting in your sporting performance and success. ## When should I see a Dietitian? There are a wide range of triggers that may lead to you benefiting from the support of our dietitians. Some typical reasons why you might be referred, or might independently choose to see our **Townsville dietitians** include: - Sporting performance requirements - A newly diagnosed chronic disease - Signs that a chronic illness is not being managed - Significant weight change - Recent poor food intake, poor appetite, or difficulty preparing or eating food - Changes in medication - Periodic reviews of medical nutrition[ therapy.](https://ahpa.com.au/allied-health-professions/dietetics/) ## Dietitian and Nutrition Consultations at TPM Your Initial Dietetics consultation will involve an assessment of your current diet, any relevant test results and the history of your condition. We then work with you to develop an individualised and appropriate management plan with the aim to improve your overall health or sporting performance goals. ### [Dietetics Townsville – Book Now ](http://www.thephysiomovement.com.au/book-now/) ![Nutritionist Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/Nutritionist-Townsville.jpeg "Nutritionist Townsville – Tpm") Our Townsville Dietitians accept third parties as full payment for your healthcare treatment. Ask your GP for a referral to The Physio Movement for any of the following services. #### Dietitian [DVA](https://www.dva.gov.au/providers/what-you-need-know/rules-providers/allied-health-treatment-cycle-provider-information-0) Townsville Dietitian [Workcover QLD](https://www.worksafe.vic.gov.au/dietetic-services-policy) Townsville Dietitian [EPC/CDM](https://www.healthdirect.gov.au/dietitians) Townsville [Book Now](http://www.thephysiomovement.com.au/book-now/) or call [1300 876 348](tel:1300876348) --- ### [Shane Brown – Senior Physiotherapist](https://www.thephysiomovement.com.au/about/the-team/shane-brown/) **Published:** April 1, 2019 **Author:** adminva **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Shane-200x300.jpg "Shane – Tpm") Shane is the Senior Physiotherapist at The Physio Movement and has spent years studying to help him develop skills in Physiotherapy and knowledge in a wide range of areas. With formal qualifications in Education, Project Management, Sports Coaching, Food Coaching and Physiotherapy, Shane believes the day you stop learning is the day you stop living. In the physio world Shane has had a career with great variety, whether is was travelling abroad with olympic sporting teams, working with world class surfers on the Gold Coast, spending winters with Olympic and elite skiers & snowboarders in Canada or working on 30 billion dollar oil and gas projects. Shane’s specialties include sports injury management, treatment of running injuries, biomechanical analysis, postural and work related disorders, Injury pre-habilitation & screenings, the role of health & nutrition in chronic disorders & injury management and improving holistic health for individuals, families and the community. Away from physiotherapy, Shane loves spending time with his wife Belinda, son Kalani and daughter Mia. Shane is a keen athlete; participating in everything he can, which includes running, basketball, surfing, snowboarding, gym and anything fitness. A keen traveller of over 80 countries, Shane has a passion for different cultures (South America – the favourite), foods (Indian and Thai – yum!) and loves to explore the different landscapes the world has to offer (can’t beat the rocky mountains in Canada). Shane wants to spend a year travelling with his family, teaching his son and daughter about the fantastic opportunities this beautiful world offers us. With his wife Belinda, Shane established The Physio Movement (TPM) in 2015. Shane’s mission is to provide innovative and holistic services to help everyone achieve the best possible performance in health and lifestyle. --- ### [Musculoskeletal Physiotherapist Position | Queensland](https://www.thephysiomovement.com.au/physiotherapist-position/) **Published:** September 21, 2022 **Author:** Belinda Brown **Content:** ## ![Knee Assessment by Physio](http://www.thephysiomovement.com.au/wp-content/uploads/D4_6311-3-1024x683.jpg "– Tpm") ##### **Are you an experienced, personable, and driven [Physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) who holds a desire to excel in a rapidly growing private multi-disciplinary practice in Townsville City?** ## **About Us at The Physio Movement** TPM is Townsville’s City’s premiere private practice that has a team of highly trained Physiotherapists in Musculoskeletal physiotherapy and Womens Health. Within our practice we have 5 Physiotherapists, an Exercise Physiologist, Chiropractor, Pilates instructor and Bike fit technician. TPM has a strong reputation for delivering excellent patient outcomes in a supportive environment. Established in 2013, we have rapidly expanded due to our professionalism and popularity among private patients, local elite athletes, medical referrers, local sports groups as well as our strong networks and excellent community reputation. Our strong networks and excellent community reputation also contributes to our thriving business. Co-owner Shane Brown is a highly experienced clinician with over 15 years’ experience. ## ## **Benefits of working with The Physio Movement** 1. Surround yourself with a highly experienced team of musculoskeletal physiotherapists and sports focused Chiropractor and Exercise Physiologist 2. Weekly PD workshops 3. Flexible Hours 4. Attractive salary to match experience 5. Business mentorship available for the right candidate You’ll be a Physiotherapist working within a multidiscipline team including Chiropractic, Exercise Physiology and Physiotherapy, Womens Health, Bike Fitting and Pilates. Your patient caseload will comprise of 85% private clients with 15% WorkCover and CDM patients. ## ## **Growing your Physiotherapy Career** You want the opportunity to become more than just a standard senior team member because you know that you are able to deliver much more and lead and grow with this exciting expanding practice. Having great people skills, fantastic communication and enjoy leading a dynamic team is something that comes naturally to you. You’ll also be willing to contribute positively to our vibrant culture (culture is extremely important to us all at The Physio Movement). Maybe you just aren’t fulfilled within your career so far, are unable to grow within your current position or you know that there is a better private practice opportunity waiting for you with more responsibility for educating, leadership and business growth. To apply, forward your resume to --- ### [NDIS Physiotherapist Job | Townsville Queensland](https://www.thephysiomovement.com.au/disability-focused-physiotherapist-qld/) **Published:** September 20, 2022 **Author:** Belinda Brown **Content:** ![Open Gym Space Ideas](http://www.thephysiomovement.com.au/wp-content/uploads/D4_6482-Pano-1024x462.jpg "_d4_6482-pano – Tpm") ##### **At TPM, we currently have a flexible Physiotherapy role in our new Townsville City Location.** Do you enjoy working with a primarily disability-based caseload to help achieve optimal outcomes for your clientele? Are you a leader, looking to educate and empower others to have more experience in the field of neurological rehabilitation? This is the role for you! [The Physio Movement](http://www.thephysiomovement.com.au) in North Queensland is hiring a physiotherapist, passionate about neurological and disability rehabilitation to build a future with us. ### ### **The Role** - The role has the potential to be full or part-time to suit the successful candidate. - Flexible working arrangements including travel to and from your own home, report writing in your own home or within the clinic. - You will manage a caseload consisting of primarily [NDIS](https://www.ndis.gov.au/) patients both in-clinic and in the community. - You will work with a caseload of both adults and children, from all walks of life and with varying levels of impairment. - You will work with patients in a 1-on-1 capacity, where we focus heavily on patient-centred care through longer appointment times and individualised programming. - Actively participate in weekly mentoring, in-house inservices as well as individualised ongoing personal and professional development. - We will develop a personalised career pathway with you around your goals as a practitioner, manager, or with personal goals in mind. - We also have leadership pathways available if leading a team or a business is a goal you have in mind. - Generous remuneration and relocation assistance is available if required, along with a comprehensive professional development allowance. As the fastest growing healthcare brand in NQ, we have a state-of-the-art facility with large, private consultation rooms, a [large onsite gym](http://www.thephysiomovement.com.au/services/tpm-performance/) and a [pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) studio. At TPM, we know the only way to reach our brand goals is by first investing in our people. ### **Requirements** - You hold an AHPRA registration as a physiotherapist - You have a keen interest in working with patients with a disability or covered under the NDIS - You are interested in completing ongoing training and education relating to neurological and disability rehabilitation - You value ongoing personal and professional development and appreciate a budget to expand your knowledge and expertise as well as a desire to actively participate in our extensive in-house education and mentoring - You demonstrate a high level of verbal and written communication skills with the ability to adapt your communication style depending on your target audience - You have the ability to work in a team while developing and maintaining professional and therapeutic relationships #### ### **Other Requirements Include:** - Driver’s License - National Police Check - Working with Children Check - Indemnity Insurance ***If you are a Physiotherapist who can deliver exceptional care and patient-centered outcomes – please get in touch via email to [shane@thephysiomovement.com.au](http://www.thephysiomovement.com.au/contact-us/)*** ![Downs Syndrom Patient Playing](http://www.thephysiomovement.com.au/wp-content/uploads/mabel-2-1-300x282.jpg "Mabel 2 – Tpm") --- ### [Thoracic Spine](https://www.thephysiomovement.com.au/conditions/thoracic-spine/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** The thoracic spine is the upper and middle section of the spine, and it runs from the base of the neck to the bottom of the rib cage. Thoracic spine conditions can include anything from herniated discs and degenerative disc disease to spondylolisthesis (a condition in which one of the vertebrae slips out of place) and scoliosis (a sideways curvature of the spine). Common treatments for thoracic spine conditions include physical therapy, epidural injections, and surgery. In many cases, nonsurgical treatments such as physiotherapy can help to relieve pain and improve function. However, if conservative measures fail to provide relief, surgery may be recommended. ### Treatment at The Physio Movement Townsville At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of thoracic spine conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ## Thoracic Spine Conditions We Treat [***Costovertebral Joint Sprain***](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Costovertebral-Joint-Sprain.pdf) A costovertebral joint (CVJ) sprain can be defined as an irritation, dysfunction, rotated or compressed joint at the location where the thoracic spine connects to the rib, known as the CVJ. A costovertebral joint sprain is an injury to the ligaments that connect the ribs to the spine. This type of injury can occur due to a fall, car accident, or other traumatic event. Symptoms of a costovertebral joint sprain include pain and tenderness in the affected area, as well as swelling and bruising. Treatment for a costovertebral joint sprain typically includes rest, ice, and pain medication. In some cases, physical therapy may also be recommended. [***Postural Related Back Pain***](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Postural-Related-Back-Pain.pdf) There are many different types of postural related [back pain](http://www.thephysiomovement.com.au/conditions/back-pain/), and the type that you have will depend on the underlying cause. Some common causes of postural related back pain include poor posture, muscle imbalances, and structural abnormalities. The body has an optimal position that helps maintain equilibrium and homeostasis. When changes occur or the body makes adaptations to poor body positioning pain behaviours will develop along with tightness, stiffness and nerve related symptoms. Treatment for postural related back pain typically includes a combination of exercises and stretches, as well as lifestyle changes. ***[Thoracic Facet Joint Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Thoracic-Facet-Joint-Sprain.pdf)*** A facet joint sprain can be defined as an irritation, dysfunction, rotation or compression at the specific spinal joint that connects one vertebra to another, either above or below. A thoracic facet joint sprain can be defined as an injury to the ligaments that connect the vertebrae in the spine. This type of injury can occur due to a fall, car accident, or other traumatic event. Symptoms of a thoracic facet joint sprain include pain and tenderness in the affected area, as well as swelling and bruising. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Shoulder](https://www.thephysiomovement.com.au/conditions/shoulder/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** ### Treatment at The Physio Movement Townsville At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of shoulder conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ### Shoulder Conditions We Treat - #### [AC Joint Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/AC-Joint-Sprain.pdf) The AC stands for the acromioclavicular (AC) joint. The joint joins your collarbone to your shoulder blade. The AC joint has 4 ligaments, which provide stability to the joint, when any of these ligaments tear an AC sprain is the resulting injury. - #### [Anerior Shoulder Dislocation](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Anerior-Shoulder-Dislocation.pdf) The shoulder can dislocate in many directions including backwards, downwards and in 95% of cases, forwards. When the ball comes out of the socket it is known as a dislocation. - #### [Broken Shoulder](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Broken-Shoulder.pdf) A broken shoulder is the term usually given to a fractured humerus. Fracture is the medical term given to a broken bone and humerus refer to the upper arm bone. The fracture will usually occur at close proximity to the ball of the shoulder joint. - #### [Frozen Shoulder](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Frozen-Shoulder.pdf) A frozen shoulder is a condition that causes shoulder pain and limits the shoulder’s range of motion. The limit to range of motion affects both active and passive range of motion, which means its movement is restricted when you or someone else tries to move it. It is also known as adhesive capsulitis. - #### [Rotator Cuff Tear](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Rotator-Cuff-Tear.pdf) Rotator cuff tears are usually caused by degenerative changes, an acute event or repetitive micro trauma. More traumatic injuries may occur following a fall onto an outstretched hand, following a dislocation or with excessive push/push mechanisms. - #### [Subacromial Impingement](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Subacromial-Impingement.pdf) Subacromial impingement (SAI) is defined as the mechanical compression of subacromial structures between the coraco-acromial arch and the humerus during active arm elevation about shoulder height. The rotator cuff tendons and subacromial bursa are often impinged. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Lumbar Spine Townsville](https://www.thephysiomovement.com.au/conditions/lumbar-spine/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** The lumbar spine is the lower part of the spine that runs from the bottom of the rib cage to the pelvis. It is made up of five vertebrae, or bones, which are stacked on top of each other. The lumbar spine supports the weight of the upper body and allows for movement in the lower body. There are a number of conditions and disorders that can affect the lumbar spine. Some of these include: - Degenerative disc disease: This is a condition where the discs between the vertebrae begin to wear down. This can lead to pain, stiffness, and limited mobility. - Facet joint pain: This is a common condition that can cause pain and stiffness in the lower back. Facet joint pain is caused by the degeneration of the joints between the vertebrae. This can lead to inflammation and pain in the lower back. - Herniated disc: This occurs when one of the discs between the vertebrae ruptures or breaks open. This can put pressure on the spinal cord or nerves, causing pain, numbness, or weakness. - Spinal stenosis: This is a condition where the spinal canal narrows, putting pressure on the spinal cord and nerves. This can cause pain, numbness, or weakness. - Scoliosis: This is a condition where the spine curves to one side. This can lead to pain and difficulty moving. - [Sciatica](http://www.thephysiomovement.com.au/sciatica-pain-can-chiropractic-care-help/): A condition that can cause pain, numbness, and weakness in the lower back, legs, and feet. It is caused by pressure on the sciatic nerve, which runs from the lower back through the legs. Sciatica can be caused by a herniated disc, spinal stenosis, or other conditions - [Osteoarthritis](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/): This is a condition where the joints in the spine wear down. This can lead to pain, stiffness, and limited mobility. ## Mechanical Back Pain Mechanical back pain is a type of back pain that is caused by the wear and tear of the joints in the spine. This can lead to pain, stiffness, and limited mobility. Mechanical pain originating from the spine can be categorised in many different ways. This table has been designed to provide you with practical tips and advice on pain management for the most common types of lumbar pain. There are a number of treatments that can help to alleviate mechanical back pain. These include: - [Exercise](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/): Exercise can help to strengthen the muscles around the spine and improve joint function. - [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/): Physiotherapy can help to stretch and strengthen the muscles around the spine. - Massage: Massage can help to relax the muscles around the spine and relieve pain. - [Chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/): Chiropractic care can help to align the spine and improve joint function. - Acupuncture: Acupuncture can help to relieve pain by stimulating pressure points in the body. ### Treatment at The Physio Movement Townsville At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat mechanical back pain conditions. At The Physio Movement, we offer a variety of treatments for mechanical back pain. These include [physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [exercise physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [chiropractic care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), and [sports physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/). We also offer advice on pain management and exercise. If you are suffering from mechanical back pain, we can help you find relief. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at The Physio Movement, Townsville. --- ### [Elbow and Forearm Injuries Townsville](https://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of elbow and forearm conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ### Elbow and Forearm Conditions We Treat - #### [Bicep Tendinopathy](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Bicep-Tendinopathy.pdf) Biceps tendinopathy is defined as an overuse of the biceps muscle tendon that attaches into the elbow joint. Physiotherapists use a range of treatments including massage, strapping, [dry needling](http://www.thephysiomovement.com.au/services/dry-needling-townsville/), taping - #### [Golfers Elbow](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Golfers-Elbow.pdf) Golfer’s elbow, also known as medial epicondylitis is defined as an overuse of the common tendon that attaches into the inner aspect of the elbow (medial epicondyle). - #### [MCL Elbow Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/MCL-Elbow-Sprain.pdf) The medial collateral ligament of the elbow (MCL), is not to be mistaken with the identically named ligament in the knee. A MCL sprain is defined as the overstretching or tearing of the ligament on the inner aspect of the elbow. - #### [Olecranon Burisits](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Olecranon-Burisits.pdf) Olecranon bursitis, otherwise known as primary teachers elbow or students elbow is defined as an inflammation to the olecranon bursa which is located on the point of the elbow. - #### [Tennis Elbow](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Tennis-Elbow.pdf) Tennis elbow is also known as lateral epicondylitis or common extensor tendinopathy. Tendons are structures that attach a muscle to bone and in the case of tennis elbow the extensor muscle group attach via a common tendon to the outside of the elbow (lateral epicondyle). - #### [Ulna Nerve Compression](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Ulna-Nerve-Compression.pdf) Ulna nerve compression occurs where there is pressure being place on the ulna nerve along its pathway, which usually occurs as it hooks underneath the elbow. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Cervical Spine Conditions Townsville](https://www.thephysiomovement.com.au/conditions/cervical-spine/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** Cervical spine conditions can refer to any number of disorders that affect the neck and upper back. These conditions can be caused by injury, wear and tear, or disease, and can range from mild to debilitating. Symptoms of cervical spine conditions can include pain, stiffness, numbness, and weakness in the neck, shoulders, arms, and hands. While some people with cervical spine conditions may be able to manage their symptoms with over-the-counter medication and home care, others may require more aggressive treatment, such as physical therapy, chiropractic care, or surgery. At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of Cervical Spine conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and more. ### ### Cervical Spine Conditions We Treat ***[Brachial Plexus Stinger](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Brachial-Plexus-Stinger.pdf)*** The brachial plexus is a group of nerves that originate in the spinal cord and extend to the shoulder, arm and hand. A stinger is a condition where the brachial plexus is stretched or compressed, resulting in pain, tingling, weakness or numbness in the affected arm. This nerve bundle is often injured during sporting activities and results in loss of sensation to the affected arm (paraesthesia). Physiotherapy treatment for a brachial plexus stinger typically involves a combination of exercises and manual therapy techniques. The aim of physiotherapy is to reduce pain and inflammation, improve range of motion, and strengthen the muscles around the affected area. Exercises may include stretches and range-of-motion exercises to help reduce stiffness and improve mobility. Manual therapy techniques, such as massage or joint mobilisation, may also be used to help reduce pain and inflammation. ***[Cervical Disc Bulge](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Cervical-Disc-Bulge.pdf)*** A cervical disc bulge is a condition where the discs in the neck become misshapen and start to bulge outwards. This can put pressure on the nerves in the area and cause pain, tingling, numbness, or weakness. This condition may also be known as a herniated disc, slipped disc or disc protrusion. The condition refers to the soft fluid filled discs between the cervical vertebrae and the change in shape/distribution that can occur near the weak points in the disc, which can result in a bulge. Cevical disc bulges are often caused by wear and tear on the discs, but can also be caused by injury or disease. Physiotherapy can be an effective treatment for cervical disc bulge. Treatment may involve exercises to stretch and strengthen the muscles around the neck, manual therapy techniques to release tightness in the muscles, and electrical modalities to reduce pain. Your physiotherapist will tailor a treatment plan specifically for you, based on the severity of your condition and your individual needs. They will also provide advice on how to prevent further injury and manage your condition in the long-term. ***[Cervical Facet Joint Sprain](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Cervical-Facet-Joint-Sprain.pdf)*** A cervical facet joint sprain is an injury to the small joints that connect the bones in the neck. This can cause pain, stiffness, and limited range of motion in the neck. A cervical facet joint sprain can be defined as an irritation, dysfunction, rotation or compression at the specific spinal joint that connects one vertebra to another, either above or below. Cervical facet joint sprains are often caused by sudden movements or trauma to the neck, such as whiplash from a car accident. They can also be caused by degenerative changes in the joints, such as [osteoarthritis](http://www.thephysiomovement.com.au/services/glad-hip-and-knee-osteoarthritis-program/). [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) treatment can help to relieve the pain and discomfort associated with a cervical facet joint sprain. Treatment may involve exercises, stretches, and massage. Physiotherapy treatment can be an effective way to relieve pain and discomfort associated with various [cervical spine conditions](http://www.thephysiomovement.com.au/conditions/cervical-spine/). Each condition will require a specific treatment plan, but common treatments may include exercises, stretches, and massage. Your physiotherapist will tailor a treatment plan specifically for you based on the severity of your condition and your individual needs. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at [The Physio Movement](http://www.thephysiomovement.com.au/), Townsville. --- ### [Sports Injuries Townsville](https://www.thephysiomovement.com.au/conditions/sports-injuries/) **Published:** November 4, 2019 **Author:** adminva **Content:** Sports injuries are one of the most common types of injuries that people can suffer from. They can occur while playing any sport, at any level, and can range from minor to serious. Sports people can acquire acute (short term) or chronic (long term) injuries as a result of competing in all levels in their sport. Common Sports Injuries There are a variety of different types of sports injuries, but some of the most common include: - Sprains and strains - Tendonitis - [Knee injuries](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Shoulder injuries](http://www.thephysiomovement.com.au/conditions/shoulder/) - [Ankle injuries](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - Hamstring injuries - Groin pulls - Quadriceps strain - [Shin splints](http://www.thephysiomovement.com.au/shin-splints/) - Achilles tendonitis - [Plantar fasciitis](http://www.thephysiomovement.com.au/foot-heel-pain-plantar-fascitiis/) ## Causes of sports injuries Sports injuries occur during sports or exercise and are commonly caused by overuse, direct impact or extreme application of force. The cause of sports injuries extends from contact during games to overloading in training. Regardless of their cause, sports injuries can affect sporting participation in terms of training and playing, as well as discomfort outside of sport through impact on daily life. Physiotherapists are knowledgeable in the area of diagnosing sports injuries, and their treatment ensures you are rehabilitated quickly and return to functioning as soon as possible. ## Treatment for sports injuries Your [sports physiotherapist](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) will complete a detailed and thorough diagnosis, assessing the events leading up to injury, the onset of the pain, as well as considering your overall musculoskeletal health. In this manner, physiotherapists can determine the structural cause of pain and the specific course of action it requires. Moreover, physiotherapists will determine potential weaknesses or movement disorders that contributed to the cause or are preventing you from healing. Once your diagnosis has been determined, your physiotherapist will discuss the plan for treatment, and the ways to return to sport. Usually, an immediate period of rest is followed by a gradual return to activity with the use of rehabilitative exercises. Physiotherapists also work with coaches and other doctors to ensure your recovery is guided, not rushed and meets your requirements. ## Prevention of Sports Injuries Your [physiotherapist](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) can help prevent future sports injuries by helping you to maintain good muscle strength and flexibility, and by providing advice on proper training techniques. They can also create a customised rehabilitation program specifically for you, which will help minimize your risk of re-injury. Appropriate warm-up and cool-down exercises before and after physical activity are also important in preventing sports injuries. If you have suffered a sports injury, or are concerned about preventing one, contact the team at [The Physio Movement Townsville](http://www.thephysiomovement.com.au/) today. We will provide you with expert advice and guidance on your individual situation, and create a treatment plan that is tailored specifically for you. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment. --- ### [Our Clinic](https://www.thephysiomovement.com.au/about/our-clinic/) **Published:** March 24, 2017 **Author:** The Physio Movement **Content:** ![Physiotherapy Townsville | Tpm Townsville Allied Health](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Physiotherapy-Townsville-TPM-Townvsille-Allied-Health-300x200.jpeg "Physiotherapy Townsville | Tpm Townsville Allied Health – Tpm") ## *Our vision is to deliver a holistic approach to Physiotherapy – allowing you to live a longer and pain free life* [The Physio Movement’s](http://www.thephysiomovement.com.au/) philosophy was to move away from outdated Physiotherapy models and create a modern Physiotherapy Townsville clinic. TPM Physiotherapy has established a Sports Injury clinic with the goal of lifelong results and improved patient care under the banner of **‘healthy body, healthy mind, healthy life’.** Delivering Physiotherapy, we always pride ourselves on patient interaction and incorporate modern day Physiotherapy and Chiropractic technology into our treatment’s so we can achieve the best possible outcomes. Services provided at The Physio Movement include **Physiotherapy, Chiropractic,** **Exercise Physiology, Podiatry, Headache specialists, Pilates, and TPM Happy Runners.** Our vibrant Physiotherapy clinic offers the complete holistic approach as a result, helping you to reach optimal health. At The Physio Movement Townsville we are dedicated to providing innovative and holistic solutions to your problems that actually work. Every session and recommendation is tailored to suit the individual, because we know two bodies are never the same. Being a clinician at **The Physio Movement** means being part of a team and a vibrant culture who works together consequently allowing our clients to receive the greatest results possible. We pride ourselves on precise communication to all relevant parties including patients, referring specialists, referring doctors, GP’s, health professionals, family members, carers, sporting coaches and other invested in our clients rehabilitation, because this is an integral part of recovery and rehabilitation. ## *Our treatment incorporates the science of modern Physiotherapy, Chiropractic, Exercise Physiology, Podiatry and Functional Rehabilitation – all in Townsville CBD.* ![Physio Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Running-assessments-Townsville-TPM-Fitness-1024x682.jpeg "Physio Townsville – Tpm") ![Physiotherapy Clinic Townsville](http://www.thephysiomovement.com.au/wp-content/uploads/2017/03/Knee-Physiotherapist-Townsville-TPM-Physiotherapy-Townsville-1024x682.jpeg "Physiotherapy Clinic Townsville – Tpm") ## ## At The Physio Movement Townsville we recruit elite [Physiotherapists](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Chiropractors](http://www.thephysiomovement.com.au/services/townsville-chiropractor/), [Podiatrists](http://www.thephysiomovement.com.au/services/podiatry/) and [Exercise Physiologists](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) to join our team and have an array of both male and Female Physiotherapist and Chiropractors in Townsville. We also stress the importance of Corporate Health and the positive impact this has on your working environment. Located as a **CBD Townsville Allied Health and Medical** wellness facility- we are here to assist you in living a longer and pain free life. Experience the difference that has made us the fastest growing Physiotherapy clinic in Townsville City With a new purpose designed clinic, our **Townsville Physiotherapy clinic** is conveniently located on Flinders Street Townsville City. Our new **Townsville Physiotherapy** clinic servicing the Townsville City area, is there for all your Physiotherapy needs. ## The Physio Movement provides a range of Physiotherapy and Allied Health services including - [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) - [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/) - [Chiropractic Care](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) - [Pilates](http://www.thephysiomovement.com.au/services/clinical-pilates-townsville/) - [Podiatry](http://www.thephysiomovement.com.au/services/podiatry/) - [Exercise Physiology and Fitness](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/) - [Sport Injury Treatment](http://www.thephysiomovement.com.au/conditions/sports-injuries/) - Men’s Health Physiotherapy - [Women’s Health Physiotherapy](http://www.thephysiomovement.com.au/services/womens-health/) - Corporate Injury Management Services ### Conditions We Treat: - [Ankle and Foot](http://www.thephysiomovement.com.au/conditions/ankle-and-foot/) - [Cervical Spine](http://www.thephysiomovement.com.au/conditions/cervical-spine/) - [Elbow and Forearm](http://www.thephysiomovement.com.au/conditions/elbow-and-forearm/) - [Headaches and Jaw](http://www.thephysiomovement.com.au/conditions/headaches/) - [Hip and Upper Leg](http://www.thephysiomovement.com.au/conditions/hip-and-upper-leg/) - [Knee and Lower Leg](http://www.thephysiomovement.com.au/conditions/knee-and-lower-leg/) - [Lumbar Spine](http://www.thephysiomovement.com.au/conditions/lumbar-spine/) - [Shoulder](http://www.thephysiomovement.com.au/conditions/shoulder/) - [Thoracic Spine](http://www.thephysiomovement.com.au/conditions/thoracic-spine/) - [Wrist and Fingers](http://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) ### We pride ourselves on our team of expert Physios, our state-of-the-art technology, our clinic culture and our commitment to superior service. ## *TPM is Townsville’s fastest growing Sports Physiotherapy and health clinic* --- ### [Tele-Rehabilitation Physiotherapy](https://www.thephysiomovement.com.au/services/tele-physiotherapy/) **Published:** March 16, 2020 **Author:** **Content:** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/03/Online-Physio-TeleHealth-Physio--200x300.jpeg "– Tpm") In recent years, technology has revolutionised all aspects of medical rehabilitation, from developments in the provision of cutting edge treatments to the actual delivery of the specific interventions. [Telerehabilitation](https://www.physio-pedia.com/Telerehabilitation_and_the_use_of_smartphone_physiotherapy_applications_for_home_exercise_programs) refers to the use of information and communication technologies (ICT) to provide rehabilitation services to people remotely in their home or other environments. Such services include Physiotherapy interventions, remote monitoring of progress, education, consultation, training and a means of networking for people with disabilities. ## What is Tele-Rehabilitation Physiotherapy? Tele-Rehabilitation is the use of telecommunication techniques for the purpose of providing telemedicine, [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/) education, and health education over a distance’. With the assistance of technology, at TPM we offer Tele-Rehabilitation appointments, which allows us to have our consultations with you via intelligent web platforms. ## What are the benefits of Tele-Physiotherapy? - **Access** – Saves you travel time, cost and difficulty - **Your environment** – Your Physiotherapy appointment is in the comfort of your own home, where usually you are more comfortable, and less anxious regarding your appointment - Strong benefit for Rural and Underserved regions who can not access professional healthcare - Getting you back to Sport and work sooner – all from the comfort of your smart phone, laptop or home office desktop - **Health and Safety** – In times of Isolation, you are still able to access our professional healthcare team - **Personal Autonomy and Empowerment,** enabling you to take control in the management of your condition - **Professional Programs** created just for YOU and directly delivered via an app or email - **Private Health Claimable** ![](http://www.thephysiomovement.com.au/wp-content/uploads/2020/03/Online-Physio-TeleHealth-Physio-300x200.jpg "– Tpm") #### Anywhere + Anytime ~ Freedom + Flexibility ## Tele-Rehabilitation appointments Our tele Physiotherapy appointments are similar to your TPM clinic visits, although we are communicating through a technology medium. - During your consultation, you will receive an Initial assessment from your qualified [APA](https://australian.physio/advocacy/telehealth) Physiotherapist via our video platform. - You will then receive a diagnosis of your concern and be provided with a personalised rehabilitation plan - Our programs are delivered via an App which you can download to your Phone, Ipad or computer device - Your Physiotherapist will advise you on your recommended action plan **[HICAPS](http://www.thephysiomovement.com.au/services/womens-health/) and [Private Health](https://www.ato.gov.au/individuals/medicare-levy/private-health-insurance-rebate/) Claimable** #### **[Book Now](http://www.thephysiomovement.com.au/book-now/)** --- ### [Wrist and Fingers](https://www.thephysiomovement.com.au/conditions/wrist-and-fingers/) **Published:** April 5, 2017 **Author:** The Physio Movement **Content:** ### Treatment at The Physio Movement Townsville At [The Physio Movement](http://www.thephysiomovement.com.au/), we treat a range of wrist and finger conditions. We offer [Physiotherapy](http://www.thephysiomovement.com.au/services/townsville-physiotherapy/), [Sports Physiotherapy](http://www.thephysiomovement.com.au/services/sports-physiotherapy-townsville/), [Exercise Physiology](http://www.thephysiomovement.com.au/services/exercise-physiology-townsville/), [Chiropractic](http://www.thephysiomovement.com.au/services/townsville-chiropractor/) and [more](http://www.thephysiomovement.com.au/services/). ### Wrist and Fingers Conditions We Treat - #### [Boxers Fracture](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Boxers-fracture.pdf) The knuckle of the little finger (5th digit) is comprised of the end of the metacarpal bone (hand) at the proximal end of the phalanx (finger). A boxer’s fracture is a break in the 5th metacarpal bone in the hand. - #### [Carpal Tunnel Syndrome](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Carpal-Tunnel-Syndrome.pdf) The carpal tunnel is the opening passage in the wrist formed by the 8 carpal bones and the transverse carpal ligament. Going through this passageway are tendons, arteries, nerves and other structures. - #### [Scaphoid Fracture](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Scaphoid-Fracture.pdf) The scaphoid is a small bone situated in the wrist, located on the thumb side. If completing the ‘thumbs up’ gesture, the scaphoid is located in between the two visible tendons at the end of the thumb. - #### [Skiers Thumb](http://www.thephysiomovement.com.au/wp-content/uploads/2017/04/Skiers-Thumb.pdf) The metacarpal phalangeal joint (MCP) is found where the thumb meets the hand and is held together by two collateral ligaments. A skier’s thumb injury is a sprain/rupture of the ulna collateral ligament, which is situated on the index finger side of the thumb. [BOOK ONLINE](http://www.thephysiomovement.com.au/book-now/) or [CONTACT US](http://www.thephysiomovement.com.au/contact-us/) on [4740 4516]() for your appointment at The Physio Movement, Townsville. --- ### [Services](https://www.thephysiomovement.com.au/services/) **Published:** March 24, 2017 **Author:** The Physio Movement --- ## Categories ### [Uncategorized](https://www.thephysiomovement.com.au/category/uncategorized/) --- ### [Sports Medicine & Nutrition](https://www.thephysiomovement.com.au/category/sports-medicine-nutrition/) --- ### [NDIS](https://www.thephysiomovement.com.au/category/ndis-physiotherapy/) **Description:** At The Physio Movement, we are extremely excited to support the NDIS Townsville. Our Allied Health clinic has endless opportunities for our inspiring clients to assist in improving their daily lives through Exercise and Physiotherapy Care. --- ### [Women's Health](https://www.thephysiomovement.com.au/category/womens-health/) --- ## Tags ### [NDIS](https://www.thephysiomovement.com.au/tag/ndis/) --- ### [Exercise Physiology](https://www.thephysiomovement.com.au/tag/exercise-physiology/) --- ### [Physiotherapy](https://www.thephysiomovement.com.au/tag/physiotherapy/) --- ### [popular](https://www.thephysiomovement.com.au/tag/popular/) ---