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Shoulder Bursitis

Shoulder Bursitis

Shoulder bursitis, what you need to know!

Shoulder bursitis is a common condition that occurs when the small, fluid-filled sacs (called bursae) that cushion the bones, tendons, and muscles in the shoulder become inflamed. This inflammation can cause pain, stiffness, and discomfort in the shoulder, particularly when moving the arm or shoulder.

Symptoms of shoulder bursitis may include:

  • Pain when moving the arm or shoulder, or when applying pressure to the affected area
  • Stiffness or difficulty moving the arm or shoulder
  • Swelling or tenderness in the affected area
  • Redness or warmth in the affected area
  • A dull ache in the shoulder, particularly when the arm is at rest

There are several treatment options for shoulder bursitis, including:

  • Rest: Avoiding activities that strain or irritate the shoulder can help reduce inflammation and allow the bursae to heal.
  • Ice: Applying ice to the affected area can help reduce inflammation and numb the pain.
  • Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter medications such as ibuprofen or naproxen can help reduce inflammation and relieve pain.
  • Physical therapy: A physical therapist can teach you exercises to stretch and strengthen the muscles and tendons around the shoulder, which can help reduce inflammation and improve mobility.
  • Corticosteroid injections: If other treatments are not effective, a healthcare provider may inject a corticosteroid medication into the affected bursa to reduce inflammation.

In some cases, surgery may be necessary to remove the inflamed bursa or to repair any underlying damage to the shoulder. However, surgery is usually only recommended if other treatment options have been unsuccessful.

It’s important to see a healthcare provider if you are experiencing shoulder pain that is not improving with home remedies or over-the-counter pain medication. Your provider can help determine the cause of your pain and recommend the most appropriate treatment.

Our physiotherapist, osteopath and myotherapists can assist you with shoulder pain especially shoulder bursitis. In most circumstances we will see quick results with 5 sessions and most pain gone within 8-12 weeks following a strengthening program.

Click here to book an appointment today.

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Burwood East Physiotherapy

Training Loads and Injury Risk

Training Loads and Injury Risk – Finding the Sweet Spot

Regular participation in sport and exercise is one of the best things we can do to optimise our health and well-being. The benefits of regular physical activity are numerous and well-established. Some of these include: reduced risk of cardiovascular and metabolic health complications, improved weight management, improved mental health, and a shorter recovery and less severe outcomes if you become sick. This is not to mention the multitude of other social and psychological benefits associated with team sports and group exercise.


Around this time of year – where new year’s resolutions are being set and the summer sun is inviting us to soak in its splendour outdoors – people are starting to ramp up their exercise. Great! With more and more people beginning to increase their training, this time each year we start to see the same pattern pop up: people go too hard, overdo it, and get injured. So why do we reliably get injured when we exercise more, when our more athletic friends seem to get away with training year-round injury-free?

 

It’s all about Risk


Injuries happen. Look at any professional sporting team – even with the best doctors, physiotherapists, and allied health staff working around the clock to keep their athletes in top condition – you’ll see injuries popping up every single week. While we’ve made great strides in reducing rates of certain types of injury in sport using modern warm-up and strengthening protocols (such as the FIFA11+ protocol for professional football, or the KNEE program for netball), injuries are a part of life and something we will never get rid of completely.

 

Sport, exercise, and all forms of physical activity inherently come with a certain risk of injury. Though many sporting injuries are the result of physical contact, slips, and traumas, the majority of injuries we see are considered overuse injuries – something we’re a lot better at predicting and preventing. 

 

Training Load & Supercompensation

 

Overuse injuries occur when repetitive loading of a tissue, joint, or other structure within the body exceed the body’s ability to recover from the damage associated with that load. These include common conditions such as; patellofemoral pain, shin splints, bursitis, tendinopathies, and at the extreme end can include stress fractures and muscle tears.

High levels of training load results in minor damage to bones, joints, and muscles, which our body responds to by repairing that damage and making the tissue stronger and more durable for next time. This is usually called supercompensation. This process occurs with rest, and takes time. For muscles, we’re looking at days for this regeneration to occur, and for bones, joints, and other tissues, we’re looking at weeks. 

 

Simply put, training load can be thought of as the total amount of exercise performed multiplied by the difficulty of that exercise. In professional sporting contexts, this can be quantified a number of different ways, for example by calculating the total weight lifted in a workout, the total distance ran during competition, or the number of minutes spent exercising above a certain heart rate. A simple method of quantifying training load for recreational athletes involves rating a workout’s difficulty using the Rate of Perceived Exertion (RPE) – a simple scale of 1-10 where 1 feels like minimal exercise and 10 feels like maximal exercise.

 

So as we begin to ramp up our training loads in preparation for beach cricket or this year’s Christmas pudding, we run the risk of overloading our bodies without allowing adequate time for rest and recovery – eventually leading to injury. However, we know from the research that progressively overloading the body is a key variable in improving our our strength, fitness, and sports performance (that is, gradually increasing workout difficulty, duration, or intensity from week to week). So how do we achieve supercompensation and reach our fitness goals without increasing our risk of injury?


Optimal Training Loads and the Acute:Chronic Workload Ratio

 

When looking to significantly increase training loads, we need to consider the speed at which we begin to ramp things up. Multiple studies have been conducted looking at training loads and injury risk, and conclusions have always been fairly consistent. This chart from the British Journal of Sports Medicine shows the likelihood of injury in multiple Aussie sports represented using an acute:chronic workload ratio. Here, the acute workload represents the total training volume of the past week, and the chronic workload represents the average total weekly training volume of the previous 3-6 weeks.

 

Burwood East Physiotherapy

 


Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine 2016;50:273-280. 


What this chart shows is that the timing of any changes to our training volume is incredibly important in predicting our risk of injury. As the author of the above study notes, there seems to be a ‘sweet spot’ where injury risk is lowest when acute:chronic workload ratios sit between 0.8-1.3. 

 

It should now come as no surprise that any significant increases to training load over a 3-6 week period drastically increase our risk of getting injured. This means that going from running 2-times a week to running 5-times a week without allowing your body the time to adapt to that volume is likely to end in pain or injury. In the same way, increasing from a 50kg to 100kg bench press over the course of 4 weeks also carries an increased risk of injury than increasing to, say, 70kgs.

What may be a more interesting finding is that any significant decrease in training load over the same period is also associated with an increased risk of injury. In much the same way that we lose strength and fitness after any significant time away from training, our bodies lose their capacity to handle load with significant periods of rest. A sudden decrease in training load is likely associated with a decrease in body strength and robustness, leading to a higher chance of injury when exercise is performed.

 

Practical Tips & Take Home Messages


Our bodies are strong and resilient, and can handle most of whatever we choose to throw at them. With that said, sudden increases or decreases in current exercise volumes can lead to an increased risk of injury. In order to enjoy your summer and reduce your chance of needing to see us, here are some general tips to avoid injury:

 

  • Establish an exercise routine and stick to it. This will avoid any sudden spikes in training load due to inconsistent training scheduling.
  • Avoid sudden spikes in training load – this includes sudden increases or decreases.
  • Slowly get stronger. Regular gym work and strength and conditioning has been shown to significantly reduce your likelihood of many common injuries, and will probably help your sport performance too!
  • Optimise your recovery. Ensuring that rest, nutrition, and stress levels are well managed is vital to recovery from exercise and creating a supercompensation response. This includes aiming for 7-9 hours of good quality sleep per night.


Unsure where to start? Speak to a professional!

Here at MyoActive, our team of Myotherapists, Physiotherapists, and Osteopaths are all trained in exercise prescription and modern injury prevention protocols. To find an available appointment, simply call 0422 580 035 or book online via https://myoactive.cliniko.com/bookings

By David – MyoActive Sports Physiotherapist

Glute Drive Machine

Glute Drive Machine

MyoActive Glute Drive – The MyoActive Glute Drive is a commercial-rated plate-loaded gym machine designed for safe and effective execution of the hip thrust exercise to improve strength, speed, and power in the glute and hip muscles. Inspired by the increasing trend of glute exercises seen in various and dangerous executions in the gyms today, the MyoActive Glute Drive safely and smartly isolates your glutes, building power through a strong hip bridge motion, creating sexy glutes, improved hip and core stability. These benefits are universally desirable, important for a wide variety of sports and exercises, and are arguably the most important muscles for total athleticism.

Whether you are trying to build superhuman strength like the pioneer of the modern-day hip thrust Bret Contreras, or you are just trying to shape and tone your glutes, the MyoActive Glute Drive delivers results. The plate loaded hip thruster machine is easy to set up, easy to get into because of its industrial grade seat belt, and safe on the back because of an articulating back pad that supports the entire length of the spine and promotes a proper hip hinging motion. With a small footprint, compatibility with Olympic weight plates and resistance bands, and ability to be used by exercisers of any age or fitness level, this “butt blaster” machine is a game changer. It will quickly and easily become the most used piece of equipment in any gym.

What are the benefits of the MyoActive Glute Drive vs. traditional hip thrust exercise? –
The hip thrust is the exercise that everyone is doing (or should be doing) in gyms today, and has rapidly become the hottest social media trend in fitness. The glutes are the most powerful muscles in your body, designed to extend the hip and pull the leg behind the body. If your glutes are underdeveloped, your strength, power, and speed are all compromised for sports performance and functional movement. The barbell hip thrust exercise is performed using a low bench, or alternatively from the floor (known as the barbell glute bridge exercise).

The exerciser will place a Olympic bar loaded with weight plates directly on the upper thigh, directly below the pelvic region. To help relieve the pressure from the barbell, a towel or foam squat pad is commonly used across the lap. Performing the hip thrust exercise can be tricky, since the exerciser has to get under a loaded bar, maneuver it into position, and then control the weight during the course of the exercise.

The exercise itself can be limited in workload potential depending on how much weight the exerciser can not only control, but withstand from feeling crushed beneath the load. And, the hip thrust exercise not only ties up an Olympic bar and bench from use by other gym members, but also takes up a ton of space during execution. The MyoActive Glute Drive gives you the full benefits of the hip thrust exercise, simply, safely, and with good form.

The machine is designed to promote good biomechanics and a balanced weight curve. A comfortable padded belt secures the user to the back pad which supports the full length of the spine for added safety. Users can load up to five 20kg Olympic plates on each side, which gives the machine a max weight load of 200kg. Best of all, the Glute Drive contains the exercise within a compact, safe zone, and even allows weight plate storage for convenience and organization with the optional rear storage rack.

MyoActive Glute Bridge
Hip Thrust Machine

MyoActive Glute Drive Benefits:
Proper biomechanics
Optimal load curve
Full range of motion
Full glute engagement
Full spinal support
Essential for total athleticism
Frees up benches and barbells for other gym members

 

Join Our Gym Today: www.myoactive.com.au/membership

To book an appointment for Personal Training click here:

Physiotherapy Vermont South

What is physiotherapy?

What is physiotherapy?

Physiotherapy helps to restore movement and function throughout your life. This includes times when
patients are affected by injury, disability or when not functioning at optimal performance, whether during
sport or sitting at the desk for work.

More importantly as a profession, physiotherapy uses assessment, diagnosis to provide a comprehensive
treatment plan, that helps to not only treat the presenting injury or issue, but PREVENT the re-occurrence of
future disability or injury.

The Australian Physiotherapy Association (APA, 2022), state that physiotherapists “help improve quality of life,
to get the most out of life”. As first contact practitioners, similarly to Myotherapy & Osteopathy, you don’t
need a referral form the doctor to see a physiotherapists. However most often, physiotherapist work with
other allied health professionals and medical practitioners to achieve the greatest outcome for patients as a
team.

How physiotherapist treat?

Physiotherapists or “physio’s” use a wide range of modalities to help treat conditions. This includes;
– exercise programs to guide mobility, strength and stability – including pilates.
– mobilisation of joins to help aid with pain tolerance and stiffness
– soft tissue work including massage, dry needling.
– neurological muscle re-education and activation following neurological deficits.

As a degree qualified profession via the Australian Health Practitioner Regulation Agency (AHPRA), similar to
myotherapists and osteopaths, physiotherapist use the latest and reviewed evidence based practice to assess,
diagnose and treat issues. This keeps the latest and most relevant treatment techniques at the forefront of
physiotherapy at MyoActive.

what is physiotherapy?
what is physiotherapy?

Types of physiotherapists?

Physiotherapist treat a wide range of areas of health. This includes musculoskeletal and sports, pain science,
women’s & men’s pelvic health, occupational health and safety, hydrotherapy and aquatic, rehabilitation
pilates, neurological and cardiorespiratory.

This makes physiotherapists able to treat people from all age groups and for a wide range of conditions.
Physiotherapists may also be found in private practice, disability sector or the public health hospital space,
who all liaise together to ensure a return to function pre-injury, for example after surgery.

Physiotherapy at MyoActive?

At MyoActive, the physiotherapy team will always listen to the whole picture, gain a clear understanding of
your issues and use a range of hands on treatments and exercise programs tailored specifically to your needs.
Uniquely the gym space provided, with the latest equipment, provides an area for rehabilitative programs to
be completed, whilst gaining real time feedback from a physio, that can help improve range of motion,
stability, strength and control.

Physiotherapy will continue to always be about putting the patients’ needs and wants first in order to improve
their movement, function and therefore life. We tailor all our treatment plans to match your goals, of all
shapes and sizes.

Book and visit MyoActive today, to see Terry the physiotherapist today.

 

 

Osteopathy Box Hill

What Is Osteopathy?

Osteopathy consultations begin with a thorough case history & movement analysis. In order to know where to go we must appreciate & understand where the individual is currently at. Education is a vital component of our treatment approach. We educate you on what has caused this change in the body and from there can create a roadmap to ensure you can return to the activities you enjoy the most.

Personal Training Near Me

The importance of strength training

Strength training, what you need to know!

At MyoActive we take strength training seriously. That’s why we have personal trainers that are also health professionals ready to help you. Strength training can help you lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities.

Strength training can also protect your joints from injury and reduce the likelihood of osteoporosis and osteoarthritis.

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component at MyoActive to assist overall health and fitness for everyone.

Burwood Personal training

Use it or lose it, what does it mean?

Lean muscle mass naturally diminishes with age, it’s a proven fact.

Your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose over time, we’ve all been there haven’t we? Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.

Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.

Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

strength training
strength training equipment

Strength training can be done at home or in the gym. Common choices may include:

Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.

Weight machines. At MyoActive we offer various resistance machines to strengthen your muscles and joints.

The benefits at myoactive is that we are all health professional’s meaning we understand your body, muscles, joints, ligaments, tendons, hormones etc.

If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your health professional before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

As long as you take the muscle you are working to fatigue — meaning you can’t lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe as you strength train.

When to expect results

You don’t need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful.

Being active for short periods of time throughout the day can add up to provide health benefits.

Perform strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

Want to learn more, or join myoactive for personal training or memberships? Contact us today – www.myoactive.com.au/contact-us

myotherapy burwood