Caloundra Movement Lab Physiotherapy

24/11/2023

https://youtu.be/zvPq1tnkXlU?si=gOWGqBslLFr-sUKd

Ethiopian runner's warm up

Notice the hip flexion (how high and how easy they can pull their knee to their chests).

As Physios this is one of the first movements we check in people with chronic back, shoulder or leg pain. A lot of people we see struggle to lift their leg above 90 degrees. If they can lift to 130 degrees (normal), the strength or endurance of it may be poor.

As athletes ourselves this is a movement we prioritise in training. If it is good enough National Ethiopian runners, then it is good enough for us.

12/11/2023

It doesn't have to be hard. Just consistent and in the right pattern.

3 x 20 pullovers
3 x 20 SLR chest press (pull toes back hard for the tib ant strength/calf stretch)

12/10/2023

10/10/2023

30/08/2023

Know you should be doing more exercise than you are? Have previous injuries that always flare up when you do start exercising? Want to prevent your niggles from getting worse? Not sure how to start?

That's our job! Take the guess work out of your home exercise program!

Get in touch for a simple chat and we will offer some advice. Or better yet book an appointment and we can show you exactly what you should be doing, along with how to progress as you improve. We could do this online or in person.

caloundramovementlab.com

15/08/2023

We are proud NDIS registered providers and currently work with multiple NDIS participants to help with pain and improving function. If you or someone you know is a self managed or an NDIA managed NDIS participant, who would benefit from Physio, simply reach out via phone call, text or email and let us know how we can help you.

30/07/2023

Had a great morning out supporting annual race the roo event. This event just keeps growing every year and its a pleasure to be a small part of it.

Congratulations to all participants this year whether you did 3 laps or 23. You got out of bed and got those all important steps in!

07/06/2023

YIPPEE IT'S GLOBAL RUNNING DAY!
To celebrate, why not head to www.racetheroo.com to sign up to the running event with a difference?
30th July 2023
📸: Your Neck of the Woods Photography

07/06/2023

Entered Race the Roo but not sure where to start? Or are you a past participant who is keen to get a PB this year?

Check out the FREE beginner and intermediate training plans available on our website! http://caloundratriathlonclub.com.au/rtr-programs

And if you haven't entered yet, HOP to it!
www.racetheroo.com

📸: Your Neck of the Woods Photography

24/05/2023

Reciprocal inhibition is a fancy way to say that when one muscle turns on, the opposite turns off. For instance when you bend your elbow to drink a beer, the bicep turns on and the tricep must turn off to allow for this movement to occur.

We use this idea every day in practice when helping people devise rehab programs or make smart exercise choices. People know where they are tight and have often been stretching that area for days, weeks, months, even years... yet the tight spot always returns. We can help work out why

A typical example of this is when people have a tight lower back / glute and turn to the pigeon pose to stretch it out. A better choice may be a gently loaded butterfly stretch as shown above.

19/05/2023

The result of training as I demonstrated in yesterday's post, over a long period of time

I maintain this as a priority without stretching or massage, all the while running 60-100km per week in Vivobarefoot shoes. I am up to 3 years of this now with no injuries. The experiment continues

I don't think you have to force this position through stretching as it is the balance of strength front to back that is the key

18/05/2023

15kg for sets of 10.
Thanks for the setup, this has take the pressure out of my lower back and let me load up more
I continue to exclusively strengthen my hip flexors and abs
3 years now

23/03/2023

Strength training for runners. Do they even need it??

Our short answer is yes, but not for the legs. Prioritise recovering the legs. Strength train the core and upper body.

09/03/2023

It's completely counter-intuitive. But I have been finding that the better someone is at curling into a ball on their back, the more upright their standing, walking or running posture naturally becomes

Try this as a test, see where it makes you feel stiff, massage that area then re-test curling yourself into a ball. This may help you find the root cause of recurrent injuries or stiffnesses.

02/02/2023

We think its your habits more than any other factor that determine health in the long run. When dealing with chronic disease and pain, this is where we start. Small and consistent changes add up quicker than most expect.

25/01/2023

Can Disc Injuries Heal??
YES THEY CAN!

studies have found...
1. Over 85% of patients with symptoms associated with an acute herniated disc will resolve within 8 to 12 weeks (Dydyk 2022)
2. 2 years after a large disc bulge, 83% of patients still had a complete and sustained recovery (Benson 2010)
3. Rescanning at 2 years showed a reduction on average of 64% in size of the disc injury (Benson 2010)

How amazing is that!? So if you've had a disc injury 10 years ago there's an awesome chance that your amazing body has healed it right up!

18/01/2023

Why we train the way we do:

To avoid musculoskeletal pain.
So we can get to and from the toilet and a good night sleep when we are 90.