Premier Medicine

17/09/2021

Shedding some light on PND

Perinatal or postnatal depression affects about 15 – 20 per cent of women in Australia. For about 40 per cent of these cases, the symptoms begin in pregnancy and can last up to two years. Even though postnatal depression is... Continue Reading >

04/09/2019

http://www.executivestyle.com.au/how-men-are-turning-healthy-eating-into-an-unhealthy-obsession-h1hoxl

Research is still developing on the unhealthy obsession with "clean eating".

25/02/2019

Welcome Olivia to The Bondi Junction Physio Team!

Exciting News!

Welcoming Olivia Proudfoot to the Physio team at Bondi Junction Physiotherapy.

Since graduating from AUT University (Auckland), Olivia has worked at a senior level in both NZ and the UK. She has gained significant experience working with a wide range of conditions encountered by both the sporting population and general public.

Olivia utilises her skill set in acupuncture, (completing a PGCert in 2016), manual therapy, chronic pain management, Clinical Pilates and exercise based rehab to achieve the most for her patients.

Olivia has always had a passion for health and fitness; enjoying yoga, HIIT classes and going to the gym. As a new arrival to Australia, she is looking forward to experiencing all it has to offer.

Olivia will be working Monday’s and Friday’s, and will be teaching an Exercise Class on Monday nights from 7-8pm.

Please make her feel welcome!

02/10/2018

"Ergonomics does not have a firm basis in science”, says Sydney University professor Chris Maher, a leading authority on back pain.

05/09/2018

When can I start exercising again? and What type of exercise can I do?

These are two questions commonly asked by a new mum. While there are no absolute answers to these questions, there are some simple guidelines that can be followed.

It is really important to make sure that any exercise or activity doesn’t cause pain or discomfort. You should not experience any urinary incontinence, urinary urgency, or pelvic heaviness when exercising. Other factors that can affect when and how you start exercising include caesarean delivery, pelvic floor injury during delivery, and separation of the tummy muscles also known as diastasis re**us abdominus.

In the first few weeks after giving birth you can start walking at a comfortable pace. You should also be doing pelvic floor exercises and gentle activation of the deep abdominal muscles. These gentle exercises will help the abdominal and pelvic muscles recover. You can start doing pelvic floor exercises a day or so after giving birth.

It is recommended that you wait a few months before doing impact or higher intensity exercise such as running, ball sports, or weight training. This is to protect and allow complete recovery of our muscles, ligaments and connective tissue from pregnancy and childbirth.

It is also important to make sure that you can continue to breathe normally during any exercise. If you find yourself holding your breath, then it is too hard. Breath holding creates a bracing action of your abdominals and this will push out the lower belly and increase pressure onto your bladder and pelvic floor.

If you are looking to start exercising or have noticed leaking or pain when exercising it is recommended to see a Women’s Health Physio for an assessment and recommendations on what is safe and right for you.

04/09/2018

Welcome to Women’s Health week 2018!

This week I’m going to talk about exercise, how to safely start exercising, how exercise if good for us in so many ways, and how we can exercise safely while protecting our pelvic floor.

Now we all know that we should be exercising but somehow our lives seem so busy that we struggle to fit it in. Also we often don’t know where to start, we tend to get too intense too quickly, hurt ourselves and then stop. And we stop because if we didn’t exercise we wouldn’t have injured ourselves, well not in that moment anyway.

The first step in starting to exercise is finding something that you enjoy. So just remember no matter how much other people rave about it, if you don’t like swimming, or running don’t do it, but do find that something that you enjoy.

The next step is starting slowly and at your level. If it has been a while since you have done any exercise start in small increments and slowly increase. The aim of starting an exercise routine is to continue it for the long term. There is no benefit starting at too high a level and then stopping because of injury, or that it is just too hard. Start at a level you can manage and then each week increase by 10%, this way you will find you will be exercising at a level you want in no time at all.

Finally a few simple facts:
Did you know that 5 minutes of exercise repeated 4 times over the course of a day has the same benefit as one 20 minute session.
Also did you know that you burn the same number of calories walking for 1km, as if you ran that 1km!

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04/09/2018

Exercise For Your Pelvic Floor

The pelvic floor is the group of muscles and ligaments that sits at the bottom of our pelvis. These muscles have many jobs including holding our organs including bladder, bowel, uterus (womb) and intestines inside, keeping us continent which means stopping us from peeing, pooing and even passing wind when we don’t want to, allowing us to laugh, cough and jump without wetting ourselves, and allowing us to have satisfying s*x.

Our pelvic floor muscles can become weaker for many reasons, but pregnancy and child birth can have a significant impact on the strength of our pelvic floor. The other factor that has a big influence is our hormones, and many women find that after they go through menopause they suddenly have more pelvic floor problems.

What we do know is that there is a lot of evidence that supports strengthening these muscles and that really just doing some simple exercises can have a big impact. The challenge is the fact that you need to stick with these exercises for at least 3 months. It is also important to be able to learn how to use our pelvic floor correctly during day to day activities and when exercising. This will help to make sure we get the right pelvic floor support when we need it most.

If you are unsure if you are doing your pelvic floor exercises correctly, it is best to go and see a pelvic floor physio, such as here at Bondi Junction Physio. Pelvic floor physio’s are also perfectly skilled at addressing many other issues that can affect us including pain and s*xual dysfunction, often without needing surgery or more invasive treatment.
For a good laugh and more info about your pelvic floor watch Pelvic Floor Physio and Stand up Comedian Elaine Miller.

https://www.youtube.com/watch?v=VdL4U39J0ao

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22/06/2016

Its a long recovery process.

It's a long recovery process.

31/05/2016

Very important, listen to your body when it needs to recuperate.

One of the most important components of a training routine is... REST!" Rebecca, director at Bondi Junction Physiotherapy explains why.

I recently had a patient that was struggling with an intense training schedule coupled with a gruelling and stressful workload, with long hours at a desk. He was complaining of feeling fatigued and run down, and that he was struggling physically at work as well as at the gym. It made me realise how frequently we fail to realise that rest and recovery is so important to how we feel and perform.

Rest and recovery are essential components of any training routine. It is when we rest that the body repairs, and strengthens; and is also when energy stores are replenished.

One of the first and most important components is sleep. Sleep also seems to be the first thing to be ditched when finding that balance between work and exercise. Most people need 7-10 hours of sleep a night, with hours of sleep before midnight having the greatest benefit. While your sleeping you will be benefiting your mental health, helping to balance hormone levels, and aiding muscle recovery.

Eating a well balanced diet and drinking water, will also aid in recovery. Most of us don’t need to follow a strict diet, but eating a combination of vegetables, fruits, proteins, whole grains and nuts will cover many of the nutritional needs of our body. Plan your meals and factor in healthy snacks, especially after you exercise. After you exercise is the perfect time to eat easily digestible carbohydrates, and evidence is showing that carbohydrates combined with protein is even more effective.

Active recovery and stretching can also be extremely effective. Stretching can help in relaxation, decrease loads on tendons and joints, improves circulation, and improves flexibility. Active recovery includes a cool down period after your workout, and usually involves gentle movement. If you routine has you sitting for long periods after an intense training session, you may be missing this crucial component. Try and build regular breaks from sitting during the day and avoid sitting or standing still for longer than one hour. Take regular postural breaks and use incidental movement to assist your recovery.

Most importantly you need to listen to your body. If your performance is struggling, or you are feeling fatigued or run down, you probably need stop and look after yourself a little more. We cannot push our bodies from all directions. And mostly don’t feel guilty about that rest day!

10/05/2016

Yes it was inevitable.. time to stick those patches on... http://www.abc.net.au/pm/content/2016/s4454917.htm

The Federal Government's plan to continue to lift the tax on to***co steeply over the next four years will mean a packet of ci******es will cost around $40 by 2020. Public health advocates say despite recent sharp falls in smoking rates, the latest move will see further declines, and Australia could...

10/03/2016

Our clinical psychologist Romy Kunitz discussing an issue that can be quite common in today's society.