What are the opening hours?

Tuesday 7am - 5:30pm Wednesday 7am - 5:30pm Thursday 7am - 5:30pm Friday 7am - 4pm Saturday 9am - 3pm

http://www.athleticrehabilitation.com.au/

Athletic_Rehab, Shop 9, 549 Underwood Road, Rochedale South (2025)

31/03/2022

EXCITING NEWS! NEW LOCAL PHYSIO CLINIC!
Are you suffering from pain or injury? We are here to help! Athletic Rehabilitation Physiotherapy is located within Medicross Rochedale - Shop 9, 549 Underwood Road, Rochedale South, Queensland 4123.

At Athletic Rehabilitation Physiotherapy, we are experts in managing acute and chronic conditions resulting from daily life injuries, repetitive work and sports injuries.

Our mission is to deliver top-class Physiotherapy and Strength and Conditioning services to our clients in a professional, holistic and encouraging environment. To motivate and empower our clients with the knowledge and skills to make significant improvements to their health and quality of life.

If you have any pain or injuries, please give us a call on (07) 3341 2791 to make an appointment! We are looking forward to put you back on track as soon as possible for you to enjoy your favourite activities!

04/11/2021

ACL reconstruction – One leg sit-to-stand test? A new standardised outcome measure?

Quadriceps weakness impairs running and jumping abilities (Pua et al., 2017a) and cohort studies have indicated that premature RTS with quadriceps weakness increases the risk of recurrence of another anterior cruciate ligament (ACL) injury (Grindem et al.,2016). Regular testing of quadriceps strength is therefore important to inform recovery progress and guide rehabilitation decisions post-ACLR.

The one-leg sit-to-stand (OLSTS) test can potentially overcomes the barrier of accessibility to specialised testing equipment. However, feasibility and validity testing of OLSTS is lacking in the ACLR population.

Low, J. et al. completed a research study in 2021 aiming to examine the feasibility, correlates, and predictive validity of OLSTS with self-reported running and jumping difficulty in individuals post-ACLR.

20 patients with primary unilateral ACLR were tested at 6-months and 1-year post-ACLR.
Feasibility was assessed by the number of patients who had safely performed OLSTS at both timepoints. Cross-sectional gender-adjusted Spearman correlations of OLSTS with quadriceps strength, physical impairments, and psychological variables were measured at 6-months. Predictive validity was assessed via ordinal regression, quantifying the associations of OLSTS with self-reported running and jumping difficulty across time-points.

This study concluded that One-leg sit-to-stand test is a feasible and valid test of quadriceps strength, demonstrating predictive validity with self-reported running and jumping post-ACLR. OLSTS potentially allows independent tracking of ACLR rehabilitation progress at home - an increasingly urgent necessity in the face of a global pandemic.

27/10/2021

SOUND ON 🔊 Techniques Explained – Dumbbells Shoulder Press

The dumbbells shoulder press is one of the classic exercises to strengthen and induce significant growth of the trapezius, deltoids, upper pectorals and triceps. This movement is often programmed as a prime training movement as it requires to be performed with strict forms while challenging maximal shoulder strength. The seated variation limits our ability to recruit the upper pectorals and increase lavage into the press. Therefore, this variation effectively challenges the deltoids and triceps throughout the movement.

In the preparation phase, you should select a medium weight that allows you to perform 6 – 12 reps. Plant your feet firmly on the floor while leaning back to the back support on the bench

Once you are ready to perform the lift, bring the dumbbells to the shoulder height next to your ears. Engage your core and arch the back a little to stabilize the base of support. Push the dumbbells straight up while maintaining full tension on your deltoids. Slowly reverse the movement all the way to the start, keeping full control of the dumbbells throughout the return. 2 seconds eccentric is recommended for this movement.

If you perform this correctly, you should feel most of the tension builds up in your deltoids and triceps instead of your chest and lower back.

The dumbbells shoulder press is a fantastic exercise to improve overall strength and size for the deltoids.

13/10/2021

Meta Analytic Review: Effects of Music in Exercise and Sport

Regular physical activity has multifarious benefits for physical and mental health, and music has been found to exert positive effects on physical activity. Summative literature reviews and conceptual models have hypothesized potential benefits and salient mechanisms associated with music listening in exercise and sport contexts, although no large-scale objective summary of the literature has been conducted.

Terry, P. C. et al. completed a multilevel meta-analysis in 2020 with the aim to find out if music affects exercise and sport performance. 139 studies were used to quantify the effects of music listening in exercise and sport domains. In total, 598 effect sizes from four categories of potential benefits (i.e., psychological responses, physiological responses, psychophysical responses, and performance outcomes) were calculated based on 3,599 participants. Music was associated with significant beneficial effects on affective valence, physical performance, perceived exertion, and oxygen consumption. No significant benefit of music was found for heart rate.

Performance effects were moderated by study domain (exercise > sport) and music tempo (fast > slow-to-medium). Overall, results supported the use of music listening across a range of physical activities to promote more positive affective valence, enhance physical performance (i.e., ergogenic effect), reduce perceived exertion, and improve physiological efficiency.

06/10/2021

Does creatine improve performance and assist recovery?

Creatine supplementation has an ergogenic effect in an acute complex training bout, but the benefits of chronic creatine supplementation during long-term complex training remain unknown.

Wang et al., commenced a study in 2018 aiming to evaluate the effects of 4-week complex training combined with creatine supplementation on sport performances and muscle damage biomarkers. Thirty explosive athletes were assigned to the creatine or placebo group, which consumed 20 g of creatine or carboxymethyl cellulose, respectively, per day for 6 days followed by 2 g of the supplements until the end of the study. After 6 days of supplementation, subjects performed tests of one repetition maximum (1-RM) strength of half squat and complex training bouts to determine the optimal individual post-activation potentiation time.

Thereafter, all subjects performed a complex training programme consisting of six sets of 5-RM half squats and plyometric jumps 3 times per week for 4 weeks. Body composition, 30-m sprint and jump performances were assessed before and after the training period. Moreover, blood creatine kinase (CK) activity was analysed at the first and the last training bout.

After the training, the 1-RM strength in the creatine group was significantly greater than in the placebo group (p < 0.05). CK activity after the complex training bout in the creatine group was significantly reduced compared with the placebo group (p < 0.05). No differences were noted for other variables.

This study concluded that creatine supplementation combined with complex training improved maximal muscular strength and reduced muscle damage during training.

29/09/2021

SOUND ON 🔊 Techniques Explained – Cable Chest Fly

Cable chest fly is one of the classic exercises to strengthen and “shape” your overall chest/pectoral muscles. This movement often programmed as a warm-up or finishing movement as it works on the pectoral muscles with minimal pressure asserting on the glenohumeral joint. The cable chest fly is also a great option for those who experience discomfort in their joints during the bench press.

As your hands come together, rotate your wrists so your palms face upwards, then hold your hands together with little fingers touching, squeezing your chest muscles hard. Focusing on how this movement of your wrist and arms places tension on the middle of your chest, hold the position for a one or two count. Slowly reverse the movement all the way to the start, keeping full control of the weight throughout the return.

In the preparation phase, stand in the middle of a cable machine. Hold the handles from the high pulley in each hand with slightly bended elbows. Bracing your core and engage the chest in tension before initiate the movement.

Once you are ready to perform the lift, bring the handles around to the front of your body and meet them between the chest and bellybutton height. Try to focus on the contractions and tension in your chest, hold the position for a one or two count. Slowly reverse the movement all the way to the start, keeping full control of the weight throughout the return.

If you perform this correctly, you should feel most of the tension builds up in your chest instead of your shoulders and arms.

The cable chest fly is a fantastic exercise to improve chest activation. those who want to improve their general physique and activation in their chest.

22/09/2021

Association between Artificial Sweeteners and Diabetes?

Over a century ago, Artificial Sweeteners were developed as food additives to provide sweetness without the associated high caloric content of sugar. The United States Food and Drug Administration (FDA) have approved five artificial sweeteners: aspartame, saccharin, acesulfame potassium, neotame and sucralose. These sweeteners have also been deemed safe for people with diabetes and are used to reduce both caloric and carbohydrate intake. However, despite the widespread consumption of artificial sweeteners by lean, overweight and obese individuals alike, obesity and diabetes continue to dramatically rise.

Sanyaolu, A. et al. (2018) conducted a study to examine the relationship between artificial sweeteners and diabetes and the need for continued investigation into the consumption of artificial sweeteners.

They concluded that the effect of artificial sweeteners on human metabolism and their role in diabetes is controversial amongst the research community and its educators. The FDA approved artificial sweeteners: (aspartame, saccharin, acesulfame, neotame, and sucralose) may not be a healthy alternative, as noted by a research study that showed a gradient risk after many years of consumption and per the quantity of artificial sweeteners consumed each day. (Imamura F. et al., 2015) & (Fagherazzi G. et al., 2017).

Consumption of artificial sweeteners above the recommend FDA guidelines may have catastrophic effects and may play a larger role in the development of obesity, leading to diabetes (Tandel KR, 2011). Both healthcare professionals and individuals with diabetes can benefit from learning more about artificial sweeteners to help make informed decisions about their uses based on available evidence. (Shwide-Slavin C. et al., 2012).

15/09/2021

Does pre-workout meal improve performance and delay fatigue?

Pre-workout supplementation has become a fundamental component in nutrition programs and a growing interest in the sports nutrition industry. Many athletes believe supplementation prior to training will result in greater focus, quicker reaction time, and increased power (Hoffman, J.R. et al., 2009). Performance-enhancing claims of dietary supplements have not been fully addressed in the context of sport specific exercises. Therefore, examining the effects of nutritional supplements during an exercise training session has the potential to elucidate more practical recommendations and applications. (Smith, A.E. et al., 2010)

Spradley, B.D. et al., commenced a study in 2012 to determine the effects of the pre-workout supplement (contains caffeine, B-vitamins, amino acids, creatine, and beta-alanine) on upper and lower body muscular endurance, aerobic and anaerobic capacity, and choice reaction time in recreationally-trained males. Subjective feelings of energy, fatigue, alertness, and focus were measured to examine associations between psychological factors and human performance.

Significant (p < 0.05) main effects for the supplement group were observed for leg press, perceived energy alertness, mental focus, choice reaction audio single-step, choice reaction multidirectional 15s and multi-direction for 30s.

The conclusion of this study indicated that ingesting supplements that contain caffeine, B-vitamins, amino acids, creatine, and beta-alanine, before exercise significantly improved agility choice reaction performance and lower body muscular endurance, while increasing perceived energy and reducing subjective fatigue. These findings suggest that the pre-workout supplement may delay fatigue during strenuous exercise.

08/09/2021

SOUND ON 🔊 Techniques Explained – Pull Ups

The pull up is one of the classic exercises to strengthen your back. This compound movement targets latissimus dorsi, rotator cuff muscles, rhomboids, serratus anterior, deltoids biceps, forearm flexors and trapezius. This exercise helps to strengthen overall muscles involving in “pulling” movements from the upper body. The pull up is a fantastic exercise for people of all fitness levels.

In the preparation phase, you should grab the pull up bar about 1.5x shoulder width for the best results. Raise your feet off the floor and hang with straight arms.

Once you are ready to perform the lift, pull yourself up through your elbows, but not your arms. Try to aim pulling yourself up until your chin passes the bar. The key is to focus on maintaining the tension in your latissimus dorsi throughout the eccentric phase.

If you perform this correctly, you should feel most of the tension builds up in your latissimus dorsi instead of your shoulders and arms.

The pull up is a great exercise for those who want to improve their general physique and activation in their back.

25/08/2021

Free Weights vs Smith Machine?

Free weights are generally preferred over machines by bodybuilders and strength-trained athletes because they are thought to provide a more unstable exercise, requiring a greater recruitment of trunk musculature. Machines, however, are easier to use by beginners and require spotters less often than free weight exercise which is optimal for muscle activation (Haff, G., 2000). So, is training with free weights actually better than smith machine?

Schwanbeck, S, et al. conducted a research in 2009 to determine whether free weight or Smith machine squats were optimal for activating the prime movers of the legs and the stabilizers of the legs and the trunk.

Six healthy participants performed 1 set of 8 repetitions (using a weight they could lift 8 times, i.e., 8RM) for each of the free weight squat and Smith machine squat in a randomized order with a minimum of 3 days between sessions, while electromyographic (EMG) activity of the tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis, biceps femoris, lumbar erector spinae, and re**us abdominus were simultaneously measured. Electromyographic activity was significantly higher by 34%, 26%, and 49% in the gastrocnemius, biceps femoris, and vastus medialis respectively, during the free weight squat compared to the Smith machine squat (p, 0.05).

There were no significant differences between free weight and Smith machine squat for any of the other muscles; however, the EMG averaged over all muscles during the free weight squat was 43% higher when compared to the Smith machine squat (p , 0.05). The free weight squat may be more beneficial than the Smith machine squat for individuals who are looking to strengthen plantar flexors, knee flexors, and knee extensors.

12/08/2021

Does unilateral strength training carries over to contralateral strength output?

Cross education is the strength gain or skill improvement transferred to the contralateral limb following unilateral training or practice. The present study examined the transfer of both strength and skill following a strength training program. Forty participants (20M, 20F) completed a 6-wk unilateral training program of dominant wrist flexion or dorsiflexion. Strength, force variability, and muscle activity were assessed pre-training, post-training, and following 6 weeks of detraining (retention). Analyses of covariance compared the experimental limb (trained or untrained) to the control (dominant or non-dominant).

There were no s*x differences in the training response. Cross education of strength at post-training was 6% in the untrained arm and 13% in the untrained leg. Contralateral strength continued to increase following detraining to 15% in the arm and 14% in the leg. There was no difference in strength gains between upper and lower limbs. Cross education of skill (force variability) demonstrated greater improvements in the untrained limbs compared with the control limbs during contractions performed without concurrent feedback.

The study examined cross-education of strength and skill following 6 weeks of unilateral training and 6 weeks of detraining. A novel finding was the continued increase in contralateral strength following both training and detraining. Neuromuscular adaptations were highly correlated with strong gains in the trained and contralateral limbs. Motor learning was evident in the trained and contralateral limbs during contractions performed without concurrent feedback.

04/08/2021

SOUND ON 🔊 Techniques Explained – Single Leg Press

The single-leg press is one of the best exercises to seek balanced development in bilateral leg muscles. Even the best athletes in the world will have one stronger leg compared to the other side and unilateral training is crucial for athletes to achieve the dream of “identical strength” in both limbs. A leg-training program without unilateral movements is considered an incomplete program and injuries often occur when muscles are significantly imbalanced compared from side to side.

In the preparation phase, position yourself on a leg press machine with your feet hip-width apart on the platform. Here I am using foot placement that bias towards the gluts and hamstrings. A medium weight that allows you to perform 8-15 reps per set should be selected.

Once you are ready to perform the lift, press the platform up with both legs to full knee extension, unhook the latches, then put one foot on the floor. Lower the weight until you feel the maximum eccentric stretch on your targeted areas, press back up, stopping just shy of lockout.

If you perform this correctly, you should feel most of the tension builds up in your quadriceps, hamstrings and gluteal muscles.

The single-leg press is a great exercise to develop equal strength and size in the lower limb muscles one side at a time.

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Tuesday	7am - 5:30pm
Wednesday	7am - 5:30pm
Thursday	7am - 5:30pm
Friday	7am - 4pm
Saturday	9am - 3pm