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Coastal Fitness Physiotherapy

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Coastal Fitness Physiotherapy

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28/04/2022

⚽️ 🏴󠁧󠁢󠁥󠁮󠁧󠁿 In some very exciting but also very sad news we are stoked to announce that Jay is taking up a professional gap year and ticking off a career bucket list item by securing a one-year deal to work with Sheffield United in 2022-23.
🏆 “The Blades” are currently playing in the English Football League Championship and striving for promotion back up to the EPL in the next month.
📅 Jay leaves for England in late May and will return next year. He’s looking forward to the challenge and enhanced learning opportunities working in high performance professional football.
Unfortunately this means the doors to Coastal Fitness Physiotherapy will be closing for now. If you have any questions please get in touch!

09/08/2021

🤕 Olympic Injury Update 🤕
Genevieve Gregson had suffered long term problems with her left Achilles, but it was her right Achilles that failed her at the Olympic Stadium on Wednesday night. After years of compensating for her left Achilles, her right Achilles ruptured as a result of the increased load
Whilst jumping onto the barrier during the 3000m steeplechase final she landed in the water on her right leg with her knee extended. This caused an extremely large amount of force to travel up her Achilles and ultimately rupturing it
Her initial management consists of plastering her foot into a downwards direction allowing the ends of the Achilles to touch and for the best possible healing to occur
Depending on a number of factors, Genevieve may require surgery. Re-rupture rates are minimal between surgical and conservative patients but the difference in tendon strength is higher among those who have had surgery which may be important as she is a professional athlete
Her rehab will take approximately 1 year and unfortunately a high percentage of professional athletes do not make it back to the level they were at pre-injury
Stay tuned over the coming days as we release more heartbreaking injuries sustained at the games
If you have any questions about Achilles ruptures be sure to DM us!

18/07/2021

🏃‍♂️ Running related injuries 🏃‍♀️
Given gyms are shut with the current covid lockdowns, we are seeing an increasingly large amount of people taking up running. It’s a great source of exercise that will allow you to maintain fitness in this period.
However, given a lot of people are running novices, they make some costly errors that cause them to get injured. Here are 3 tips to reduce your risk of getting injured;
1. Perform a dynamic warm up that utilises the muscle groups we use in running eg some calf raises, leg swings and glute bridges
2. Slowly increase your running load. We recommend no more than 10% increases in either time or distance per week.
3. Aim for 2 short runs and 1 long run per week. This will allow you to slowly build your base and improve your fitness over time.
If you have any running related questions or injuries be sure to DM us for more information or book online for an appointment.

28/06/2021

🔒 COVID LOCKDOWNS 🔒
As per current NSW Health guidelines, Physiotherapy is considered an essential health service and as such we remain open for business.
Strict hygiene protocols are in place and we ask that all patients please wear a mask and do not attend if feeling unwell. We also ask that you please complete the QR code on arrival.
If you have any questions or want to get in contact, don’t hesitate to DM us or call us on 0492 979 256.

20/06/2021

Client Shout Out 🗣
Many of you might have seen Deirdre around the gym lately. At 80 years of age she is working on improving her strength and balance after having a stroke last year.
Before starting with us, Deirdre would have multiple falls a week. However in the last 4 weeks she has only had 1 fall. Her confidence and mental health have also progressed beyond her expectations.
Keep up the great work Deirdre you’ll only keep improving! If you see Deirdre around the gym, be sure to give her a shout out!

15/06/2021

Michael had an awesome first PT session with Jimmy at Movement Five today! The two met last week and hit it off through their shared passion for footy and just the general chill vibe the two give off 😎

Michael has been wanting to focus on his fitness goals for a while now (boxing, back to playing rugby league), but a niggling shoulder injury has held him back (and also put a barrier up with employment opportunities too). Jimmy's organisation has a partnership with Coastal Fitness Physiotherapy and we have set up a collaborative effort between the two organisations to get Michael where he needs to be, to go back to enjoy the things he used to love!

Watch this space; it's going to be epic-level awesome 😀

14/06/2021

💛 Su***de Awareness 💛
Su***de is the leading cause of death in Australians aged between 15-44yrs old. Each year over 65,000 Australians have caused self harm, with 75% of them being males.
Coastal Fitness Physiotherapy is a proud sponsor of the NSW Smart handbook. A publication which is produced for teenagers entering adulthood, providing them vital information regarding bullying, substance abuse, employment, travelling, emotional health and more. The book is delivered to all year 11 students in New South Wales each year 📚 📖
Well done to the legends for creating such a supportive initiative in our local schools 🙌🏼🙌🏼
Be sure to check in on yourself and your loved ones and remember it is ok to not be ok! ❤️
Lifeline - 13 11 14

10/06/2021

⚽️ FIFA 11+ ⚽️ The FIFA 11+ is an injury prevention programme which has been specifically designed to prevent soccer injuries.
It was developed by a panel of international experts and is used by the majority of professional teams.
Teams that performed the “11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. Severe injuries were reduced by almost 50%.
If the likes of Sydney FC, Liverpool and Manchester United perform this warm up to reduce their risk of injury, your team should be performing it too!
If you would like to know more about injury prevention, DM us for more information or book online.

03/06/2021

ANKLE MOBILITY 🧘‍♂️
Limited ankle mobility can have a big effect on our athletic performance whether we are squatting, deadlifting or playing sport.
Poor ankle mobility has also been shown to increase our risk of sustaining an ankle sprain.
So whether we want to get deeper in our squats and deadlifts or reduce our risk of spraining our ankles in sports such as netball, ankle mobility is extremely important.
This video demonstrates a dorsiflexion lunge with band assistance. By dropping the knee over the toes and having tension on the band, we are stretching our ankle joint and improving its joint mobility.
If you have an ankle injury that isn’t getting better whilst playing sport this season, DM us for more information or book online.

30/05/2021

FALLS and the ELDERLY 👨‍🦯
Falls are one of the highest reasons for hospital admissions in the elderly, they often lead to severe injuries such as fractures. As we get older our balance gradually declines and other underlying health conditions can cause it to worsen further.
Luckily, we can train these deficits in balance and proprioception to improve our mobility and reduce our loved ones risk of falling.
An individualised exercise program delivered by a physiotherapist has been shown to reduce the risk of falls in the elderly and improve their mobility.
If you, or someone you know is at risk of a fall, DM us or book online to get their own individualised exercise program to reduce their risk of severe injury!

16/05/2021

Strength training is the new stretching 🏋️‍♀️
A recent systematic review has found that specific strength training is just as effective as static stretching for increasing range of motion in all major body parts
Many of us focus heavily on stretching to improve our squats, deadlifts or general mobility. Or on the other hand, are guilty of not putting the time aside to fit it in (cmon we’ve all been there).
The good news is, if you don’t like stretching, then doing specific individualised strength training is your way to improving your mobility!
If you have any questions about stretching or specific strength training to increase your range of motion, DM us or book an appointment online

14/04/2021

I was lucky enough to have my COVID vaccination last week. Massive thanks to Dr Fiona Manning, Dr Tom Hilliar and the team at Kiama Downs Medical Centre!

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11-13 Johnson Street
Kiama Downs, NSW
2533

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