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Tuesday 9am - 4pm Wednesday 9am - 6pm Thursday 9am - 4pm Friday 9am - 8pm Saturday 8am - 1pm

Walking Tall Rehab

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St Kilda, VIC
Walking Tall Rehab

WALKING TALL REHAB
We also work with NDIS participants to provide Exercise Physiology Services

Exercise prescription and training for healthy individuals or those suffering from injury illness or disease needing rehabilitation. We offer disability services such as Exercise Physiology, Occupational Therapy and Support Work.

20/11/2025

When you move faster, s**t is forced work better SIMPLE

1. Muscular Benefits
Increased Muscle Strength and Power-
When you run fast, your muscles are forced to work at a higher intensity. This enhances the recruitment of fast-twitch muscle fibers, which are responsible for explosive strength and power. Over time, this can lead to greater muscle hypertrophy, improved strength, and enhanced power output.

2. Improved Muscle Coordination-
Fast running requires precise muscle coordination and timing. As you continually perform speed workouts, your neuromuscular adaptations improve, leading to better synchronization of muscle contractions. This means your muscles can work together more efficiently, saving energy

3. Stronger Muscle Tendons-
Fast running can strengthen tendons, as they adapt to handle higher forces. Strengthened tendons reduce the risk of injuries and improve the overall efficiency of force transfer from muscles to bones.

4. Joint Benefits
Enhanced Joint Mobility and Stability-
Fast running encourages a greater range of motion in your joints, particularly in the hips, knees, and ankles. This mobility helps improve flexibility and can reduce stiffness. Strengthening the muscles around your joints provides better stability, minimizing the risk of injury during high-impact activities.

5. Improved Shock Absorption-
Running fast increases the impact forces on your joints. With proper biomechanics developed through speed work, your body learns to absorb and distribute those forces more effectively, which can lead to a lower risk of common running injuries.

6.Better Joint Mechanics~
Speed work helps improve your running form. As you focus on running efficiently at higher speeds, your stride mechanics enhance, leading to a more biomechanically sound running style. This reduces unnecessary stress on your joints.

7.Running Economy
Increased Efficiency-
Running economy refers to the energy expended at a given speed. Fast running trains your body to utilize energy more efficiently, enabling you to maintain a quicker pace with less effort. Over time, this translates into improved performance at race pace.

12/11/2025

YOU CANT SKIP STAGES OF REHAB! 😤 here’s what you need to do and why!
**1️⃣ Acute Phase (Injury Management)**
**Focus:** Pain Relief & Inflammation Control
**Importance:** This initial stage is all about managing symptoms. Rest, ice, compression, and elevation (R.I.C.E.) are vital to reducing inflammation and allowing the body to heal. Skipping this phase can lead to complications later.

—

**2️⃣ Range of Motion (ROM) Phase**
**Focus:** Restoring Mobility
**Importance:** Once the pain decreases, it’s crucial to regain mobility and flexibility in the affected area. Limited range of motion can increase stiffness and reduce function. Activities and gentle stretching help prevent these issues!

—

**3️⃣ Strengthening Phase**
**Focus:** Building Muscle Strength
**Importance:** As you regain mobility, it’s time to strengthen the injured area. This phase uses controlled resistance exercises to rebuild muscle and stabilize joints, which is key to preventing re-injury. Remember: strength enhances performance and reduces the risk of future issues!

—

**4️⃣ Functional Phase**
**Focus:** Sport-Specific Movements
**Importance:** Here, exercises mimic the movements you’ll perform in your sport. This stage prepares your body for the demands of your activity and ensures your muscles work in coordination. It’s essential to train for the specific demands of your sport in a controlled setting.

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**5️⃣ Performance Phase**
**Focus:** Return to Full Activity
**Importance:** This stage involves higher intensity workouts and sport-specific drills to enhance performance. It tests your strength, endurance, and agility, ensuring your body is ready for the rigors of the sport. It’s all about function and performance, not just pain-free movement!

—

**6️⃣ Return to Sport**
**Focus:** Full Integration
**Importance:** At this final stage, you can gradually return to your sport but under supervised conditions. Engaging in competitive play too soon can risk re-injury. A gradual return ensures your body can handle the stress of full activity.

11/11/2025

🌟 **Fartlek Training: A Fun Way to Boost Your Running Fitness!** 🌟

Ever heard of Fartlek training? It’s a fantastic method that mixes speeds and intensities during your runs. Let’s dive into its cool physiological benefits! 🏃‍♀️💨

**Benefits:**

1. **Improves Fitness**:
- By alternating between sprinting and jogging, your body learns to adapt to different intensities, enhancing overall fitness and endurance.

2. **Increases VO2 Max**:
- Fartlek training challenges your cardiovascular system, helping you utilize oxygen more efficiently. This boost in VO2 max means you can run faster for longer! 📈

3. **Raises Lactate Threshold**:
- As you push yourself with bursts of speed, your body becomes better at handling lactic acid. This improved lactate threshold lets you sustain higher intensities without fatiguing quickly. ⚡️

4. **Enhances Top-End Speed**:
- The various bursts of speed in Fartlek help develop your fast-twitch muscles, giving you that extra gear when you need it most! 🏆

5. **Boosts Tempo Run Ability**:
- With regular Fartlek sessions, you’ll improve your sustained speed, making tempo runs feel easier and more manageable.

**Beginner Fartlek Session Example**: 😎
- **Warm-Up**: 10 minutes of easy jogging.
- **Fartlek Intervals**:
- 1 minute fast (like a sprint!) 🏃‍♂️
- 2 minutes easy jog recovery 🐌
- Repeat this 6 times.
- **Cool Down**: 10 minutes of easy jogging.

**Total Time**: ~30-40 minutes

**Why Fartlek?**
Not only does it make your run more enjoyable by adding variety, but it also pushes your limits in a manageable way. So, lace up those shoes and hit the trails with some Fartlek fun! 🏞️✨

10/11/2025

🏃‍♂️💪 Let’s dive into why incorporating anti-rotational strength exercises can elevate your running efficiency, agility, and overall performance! First of most gym goers don’t train this aspect of the body. To move well in a forward motion you need to be sound and stable from a lateral perspective to not waste energy and spring load your kinetic chain like a slingshot!

**1. Better Running Efficiency**
When you run, your body works as a system. Anti-rotational exercises help stabilize your torso, allowing for improved alignment and decreased energy wastage. A strong core means your limbs can move more freely and efficiently, enhancing your speed and endurance. 💨 🖐️ arm works with opposite leg 🦵

**2. Enhanced Agility and Dynamic Movements**
Sports require quick changes in direction and powerful movements. Anti-rotational exercises train your core to resist unwanted rotation, which means better control during those dynamic actions. This foundational strength boosts agility, helping you react quickly and maintain balance. ⚡️ For endurance runners it means economic movement and saving energy!

**3. Injury Prevention**
Strong core stabilizers reduce the risk of injuries. A well-conditioned core supports your spine and pelvis, preventing unnecessary strain during high-impact activities like running and jumping. This means fewer trips to the physio! 🚑

**4. Core Strength & Stabilizers**
Anti-rotational exercises engage deep core muscles like the obliques and transverse abdominis, glute med. which are essential for stability. By strengthening these stabilizers, you’ll enhance your overall core strength, crucial for maintaining form in both running and sport-specific movements. 🏆

**Ready to elevate your training?** Incorporate exercises like the Pallof press, single-arm cable holds, and plank variations into your routine! Your body will thank you with improved performance, agility, and resilience. 💥

Let’s get moving! 💖

08/11/2025

🔍 Why Toe Flexion Matters:

**Toe Flexion** refers to your ability to curl your toes down towards the ground. It’s essential for a couple of reasons:

1. **Enhanced Stability:** Strong toe flexion helps maintain balance through each phase of your stride, especially when your foot strikes the ground.

2. **Kinetic Chain Activation:** The toes play a crucial role in activating the muscles up the kinetic chain—think calves, hamstrings, and glutes! When your toes are strong, they effectively send signals to engage these muscle groups, improving overall functioning.

3. **Shock Absorption:** Good toe flexion aids in shock absorption during foot strikes, which can decrease the impact on joints and connective tissues.

🦶 The Role of Arch Strength:

**Arch Strength** refers to the stability and strength of the foot’s arch, which is vital for:

1. **Load Distribution:** A strong arch helps distribute body weight evenly across the foot during running, reducing undue stress on specific areas.

2. **Improved Shock Absorption:** Just like with toe flexion, a strong arch aids in managing the impact of running, keeping your joints safe and sound.

3. **Efficient Propulsion:** With a solid arch, your foot can better transform kinetic energy into forward motion, enhancing running efficiency.

🌍 The Barefoot Connection:

Ever considered **barefoot training**? This trend is gaining traction for good reason! 🦶✨

1. **Natural Mechanics:** Going barefoot encourages natural foot mechanics, promoting better toe flexion and arch strength. When you ditch the shoes, your feet activate more muscles.

2. **Gait Improvement:** Barefoot running naturally improves your running gait. You’ll likely find yourself landing more softly on the midfoot rather than the heel, which can lead to less impact and a more efficient running style.

3. **Injury Prevention:** Enhanced foot strength and better gait mechanics may lead to a lower risk of common running injuries like plantar fasciitis, shin splints, and knee pain.

07/11/2025

Let’s dive into the perks of this exercise tweak for better performance.
🦵 Better Glute Recruitment
When you elevate your heels, it changes the angle of your squat. This shift in position:

- **Increases Forward Knee Travel:** This allows for a greater knee flexion angle, which encourages deeper hip flexion. Deeper hip flexion means you’ll engage those glutes even more effectively. The glutes work hard to extend the hip, so the more you activate them, the better!

🔄 Enhanced Hip Flexion Angle
Elevating the heels adjusts your center of gravity, making it easier to sit back and down during the squat. This:

- **Promotes a Greater Range of Motion (ROM):** A better hip flexion angle enhances your squat depth. With a deeper squat, your glutes, hamstrings, and quadriceps all get more activation, leading to stronger muscles and improved performance.

🦶 Strengthened Arch and Improved Toe Flexion
A slight heel elevation can help maintain a more optimal foot position. By keeping your arch engaged:

- **Arch Strength:** Strong arches enable better force distribution through the foot, crucial for power and stability. This leads to improved performance in lifts and sports movements.

- **Toe Flexion:** Elevating the heels can also promote proper toe positioning during the squat. When the toes are engaged, they play a critical role in force production and balance, enhancing overall stability.

🚀 Forward Movement in Sports
For athletes engaged in sports that require powerful forward movements, like sprinting or jumping:

- **Improved Performance:** Better glute activation and stronger hip flexion contribute to explosive power. This translates into greater speed and agility on the field or court.

- **Injury Prevention:** When your biomechanics are optimized, the risk of injuries decreases. The glutes support stabilizing the pelvis and spine, reducing the chances of strain and overuse injuries.

06/11/2025

**📚 Understanding Sarcopenia: A Guide for Healthy Aging 💪**

Sarcopenia is a condition characterized by the age-related loss of muscle mass, strength, and function. As we age, our muscles can decrease in size and strength, leading to decreased mobility and increased risk of falls and fractures.

**Key Stats About Sarcopenia:**
1. **Prevalence:** Approximately 30% of older adults over 60 experience sarcopenia.
2. **Muscle Loss:** We can lose up to 3-8% of muscle mass per decade after the age of 30.
3. **Impact on Health:** Sarcopenia is linked to a higher incidence of frailty, disability, and hospitalization.
4. **Recovery:** Engaging in resistance training can increase muscle mass by about 1-2% each week, even in older adults!

**How Resistance Training Helps:**
1. **Stimulates Muscle Growth:** Resistance training triggers muscle protein synthesis, promoting growth and strength.
2. **Preserves Functionality:** Maintaining muscle strength helps with daily activities, improving independence as we age.
3. **Boosts Metabolism:** More muscle mass increases resting metabolic rate, aiding weight management and overall health.

**Tips to Avoid Sarcopenia:**
- **Start Resistance Training:** Aim for at least 2-3 strength training sessions a week.
- **Focus on Protein Intake:** Ensure your diet includes adequate protein (about 1.2-2.0 g/kg of body weight).
- **Stay Active:** Incorporate regular physical activity, including balance and flexibility exercises.

By understanding sarcopenia and the benefits of resistance training, we can take proactive steps for a healthier, more active future! 🌟

04/11/2025

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Who else is guilty of this? 😆

Address

6-8 Farmer Street
St Kilda, VIC
3182

Opening Hours

Tuesday	9am - 4pm
Wednesday	9am - 6pm
Thursday	9am - 4pm
Friday	9am - 8pm
Saturday	8am - 1pm

Telephone

+61423923585

Website

http://www.walkingtallrehab.com.au/

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