The Physio Mill

14/03/2022

to some creative exercises to challenge balance & proprioception in the advanced stages of ankle rehab.

24/02/2022

⁉️ DRY NEEDLING ⁉️
Dry needling is a modern treatment designed to ease muscular pain. Its popularity is growing.
During dry needling, a practitioner inserts several filiform needles into your skin. Filiform needles are fine, short, stainless steel needles that don’t inject fluid into the body. That’s why the term “dry” is used.
Practitioners place the needles in “trigger points” in your muscle or tissue. Dry needling is also sometimes called intramuscular stimulation. The points are areas of knotted or hard muscle.
The needle helps release the knot and relieve any muscle pain or spasms. The needles will remain in your skin for a short period of time. The length of time depends on the practitioner.
Some forms of dry needling use techniques called pistoning or sparrow pecking. Both of these techniques rely on in-and-out needle insertion. In other words, the needles don’t stay inserted in the skin for long. The needles prick the trigger points and are then removed. More research is needed to support this method of dry needling.
Dry needling may provide relief for some muscular pain and stiffness. In addition, easing the trigger points may improve flexibility and increase range of motion. That's why this method is often used to treat sports injuries, muscle pain, and even fibromyalgia pain.
The Physio Mill offers dry needling both in your home or at the treatment room in Chevron Island. Private message to schedule an appointment.

14/02/2022

Let the advertising begin.

08/01/2022

New treatment space coming soon. Stay tuned.

28/05/2021

⁉️Do you have a family member > 65 years of age who falls frequently⁉️
If so, complete part 1 of the FRAT with them to categorise their level of falls risk. If your family member falls within the medium-high risk category, Physiotherapy can offer support via an exercise program to counter this.
If your family member scores in the medium-high risk category, send through a private message and we can discuss strategies around falls prevention.

26/05/2021

It all begins on the 1st of June 💪 I will be completing 3318 push-ups over 25 days to raise awareness on su***de and raise funds for Lifeline. No pressure, but feel free to click the link below to donate ❤️

3,318 push-ups over 25 days to represent lives lost to su***de in Australia in 2019.

Mental illness impacts one in five Australians.

Help me mental health as part of The Push-Up Challenge.

16/05/2021

⁉️ GET TO KNOW THE PHYSIO ⁉️
✴️ What is your job title?
- Physiotherapist.
- Graduated from a Masters of Physiotherapy at Sydney University in 2012 (completed a Bachelor of Exercise & Sports Science prior to this).
- I have been a physiotherapist for 9 years.
✴️ How long have you been working here?
- I started The Physio Mill roughly 1.5 years ago and initially worked out of a medical centre.
- I also work as a community based Physiotherapist and Regional Manager within the NDIS sector.
✴️ What does your day-to-day look like?
- Rising at 5am and self-reflecting.
- Combine Air session.
- Community based Physiotherapy and regional manager role within the NDIS.
- Community based Physiotherapy within the aged care sector via The Physio Mill.
- Multiple coffees.
- Experiencing nature for some good vibes (going for a walk).
✴️ What was your previous role?
- I have worked in various Physiotherapy settings, e.g. private practice, sports physio, hospital, occupational rehabilitation, and workers compensation.
✴️ How did you get into this industry?
- I played a lot of soccer through my childhood and teenage years and found what the physiotherapist did intriguing. I also have a passion for health and science, which is reflected in Physiotherapy as a profession.
🆚 How do you stay motivated?
- Setting goals.
- Waking up at 5am every morning to self-reflect and work on myself as a person physically, mentally, and spiritually.
✴️ What are your professional goals?
- Expand my business.
- Continue to profess with my NDIS Physiotherapy role.
- Participate in more learning / courses.
✴️ What's your preferred working style?
- Very methodical, e.g. working through each task efficiently and effectively.
✴️ Would you rather come to work early or stay late?
- Early.
✴️ What's your favorite task at work?
- I enjoy assessing a new client to try and problem solve why they are in pain or have an injury. The thrill comes from setting up a plan for management and experiencing progress.
✴️ What's your top professional accomplishment?
- Taking the risk to set up my own business.
✴️ How do you get energized for work?
- Early morning gym session.
- Almond cappuccino.

14/05/2021

⚠️ ANNOUNCEMENT ⚠️
The Physio Mill has joined forces with Health Uniting to deliver in home Physiotherapy services for aged care clients.
If you are interested and wish to find out more details, please send through a private message or phone 0466 518 065.

13/05/2021

Take a break and give your soul what it needs.
A quick 5 minute achilles rehab session in the sun between Physiotherapy sessions.
✅ 3 sets - bilateral calf stretches + 15 double leg calf raises.

10/05/2021

The Knee to Wall test (K2WT) is used to assess ankle dorsiflexion range of motion. The plan is to slide your foot back 1cm at a time and keep your heel on the floor. The test ends once your heel starts to lift off the floor.
When a calf muscle isn’t flexible, a few things happen. First, it will restrict the range of ankle dorsiflexion available. If this happens, your body will try and find new ways to complete the movement without the required dorsiflexion. This could lead to injuries, pain, and unintended tightness.
A K2WT of < 5cm (distance between the big toe and wall) is considered abnormal. The first image shows my left side and the second image my right side. For me, I score in the abnormal range for both my right and left ankle. Why is this relevant?
I have been suffering from achilles tendinitis in both ankles for some time now. When we run with tight calf muscles, it places more stress on the achilles tendon. Here’s why; as we go through our running stride our body weight transitions over the ankle joint, creating natural dorsiflexion. This requires our calf muscles to lengthen, but if they are tight they cannot lengthen, therefore pulling on the achilles and putting you at risk for tendonitis, a muscle strain or tear, or a tendon rupture.
My mission over the next 4 weeks:
✅ daily calf stretches.
✅ calf strengthening exercises.
✅ glute strengthening exercises.
✅ foot strengthening exercises.

20/04/2021

⚠️ THE SECRET IS OUT ⚠️
The Physio Mill will be offering in home Physiotherapy services to those in need. This will include the following:
✅ Private / sports specific rehabilitation.
✅ My Aged Care.
✅ Remedial massage.
✅ Dry needling.
Initial consultations = $120 / 1 hour.
Subsequent consultations = $100 / 1 hour.
Appointments are available 7 days per week (Sydney). If you would like to make an appointment / enquiry please send through a private message.

06/07/2020

💥 NEW HOURS 💥
The Physio Mill will alternate between Harbourside Medical Centre and Waterfront Medical Centre on Friday’s only.
✅ THIS FRIDAY 10/07 9am to 2pm (if booked out, appointment slots to be opened up from 2pm to 5pm) - Harbourside Medical Centre.
✅ NEXT FRIDAY 17/07 9am to 2pm (if booked out, appointment slots to be opened up from 2pm to 5pm) - Waterfront Medical Centre.
✅ REPEAT.

15/06/2020

💥 NEW HOURS 💥
From next week, The Physio Mill’s hours are the following:
✅ Friday 9am to 2pm - Harbourside Medical Centre, Wentworth Point.
✅ Saturday 9am to 2pm - Waterfront Medical Centre, Wentworth Point.
If you would like to make an appointment, contact The Physio Mill on WhatsApp on 0466 518 065.
The Physio Mill is booked out this Friday and Saturday.

11/06/2020

💥The Bulgarian split squat vs the back squat💥
The Bulgarian split squat has been shown to elicit greater gluteus medius muscle and biceps femoris muscle activity compared to the back squat; McCrudy et al 2010.
In this video I am using a washing basket to prop my rear leg up. The key to this exercise is to maintain proper hip and knee alignment, i.e. knee in line with your toes. If you find your front knee caves in during the single leg squat, it may suggest your gluteal muscles are too weak. As such, the exercise should be regressed. Aim for 3 sets of 10 reps on each leg to start with.

31/05/2020

The Physio Mill is now on WhatsApp Business. Click the link below to ask a physiotherapy related question or book an appointment.

https://wa.me/61466518065

28/05/2020

💥Today marks The Physio Mill’s 6 month anniversary. It was this day 6 months ago I decided to take a leap of faith an open my own Physiotherapy business. To reflect back on my first day where I had 2-3 clients, to having a fully booked out schedule today is amazing! I will be taking the next 2-3 weeks off to re-energise and then I’ll be back to smash the next 6 months.🔥

27/05/2020

💥PUBLIC SERVICE ANNOUNCEMENT💥

The Physio Mill will be closed on the following dates:
- Friday 5th of June.
- Saturday 6th of June.
- Saturday 13th of June.

26/05/2020

💥Do you suffer from tight hip flexors⁉️
Give this exercise a go. A reverse lunge with a slider pad improves the eccentric function of your hip flexors whilst working to lengthen them under load. You are also using your gluteal muscles to bring your hip into extension when sliding your leg back. In this video, my left leg is on the slider pad and my right leg is on the carpet. As I slide my left foot back, I am placing more weight through my right leg. The key here is for me to keep my right knee in line with my foot, i.e. prevent my knee from caving in, to ensure I’m activating my gluteal muscles. As I bring my left leg back to the starting position, I am having to work my hip flexors here against the resistance of the slider pad. You can use cardboard / tupperware container lid on carpet, or a hand towel / sock on tiles. You can also add a hold at end range here for a more prolonged stretch.
Aim for 3 sets of 10 reps on each leg (+- 5 second hold).