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Physio-Logic

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Physio Logic Ellerslie will provide physio treatment like never before.
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All members of our team are fully qualified physiotherapist’s and have extensive local and international experience who will help provide a remedy for your injury/impairments.

14/11/2024

Did you know that regular exercise can increase your tolerance for pain?

Here’s how staying active can help:
1️⃣ Exercise releases endorphins, which act as natural painkillers.
2️⃣ It strengthens muscles, reducing strain on joints and bones.
3️⃣ Regular activity improves mental resilience, helping you cope with pain.

Incorporate regular exercise into your routine to boost your pain tolerance and improve overall well-being

11/11/2024

Mobility and Flexibility is a fantastic tool for a great deal of people and many benefits come from it, BUT, here’s some times when it may not be the best use of your time.

Overdoing Flexibility Can Lead to Instability: While flexibility is important, too much flexibility without adequate strength to support the increased range of motion can cause joint instability. This is particularly true for people who are naturally hypermobile. If you lack the muscle strength to stabilise a joint, you increase your risk of injury, especially in high-impact activities.

May Not Be Necessary for All Sports or Goals: If your sport or physical activity doesn’t require a large range of motion, prioritising extensive mobility or flexibility training might not offer significant benefits. For example, power-based sports like weightlifting require more strength and explosiveness than flexibility, so excessive flexibility work could even reduce joint stability, affecting performance.

It Can Be Time-Consuming and May Distract From Other Priorities: Mobility and flexibility work can take a lot of time, especially if you don’t have any specific deficits. If your time is limited, you may be better off focusing on strength, cardiovascular fitness, or sport-specific training. Overemphasising mobility can take away from these priorities, especially if flexibility isn’t a limiting factor for you.

07/11/2024

Timing your strength training is important for runners:
On Easy Run Days: Incorporate strength training after your easier runs to avoid fatigue affecting your performance.
During Off-Season: Focus on building strength during the off-season when your running intensity is lower.
On Cross-Training Days: Use cross-training days to include strength work, giving your body a break from running while still building muscle.
Integrating strength training at the right times can help you maximize its benefits without compromising your running performance.

31/10/2024

Here are some ways to reduce the number of calories you consume and control your cravings and hunger without counting calories:

A morning fast isn't for everyone, but it can help prevent consuming too many calories early in the day.

Filling half your plate with vegetables is a great way to avoid more calorific foods. Using smaller plates can also help reduce portion sizes and prevent overeating.

To control hunger, eat more protein-based foods as they keep you fuller for longer. Drinking water and staying hydrated can also help, as dehydration is often mistaken for hunger. Regular exercise can reduce hunger and prevent excessive snacking throughout the day.

24/10/2024

Recovering from an injury and still using RICE?
The PEACE & LOVE principle is more relevant and helpful for you understand how to optimise your healing process.
PEACE (for the first few days after injury):
Protect: Protect the injured area from further harm by reducing overall load.
Elevate: Raise the injured area above heart level to reduce swelling.
Avoid Anti-inflammatories: While it may be tempting, anti-inflammatories can slow down tissue healing initially.
Compress: Apply bandages to manage swelling and provide support.
Educate: Understand your injury and its recovery stages to make informed decisions.
LOVE (after the initial few days):
Load: Start gentle movements and gradually add weight to stimulate recovery.
Optimism: Maintain a positive attitude; it can enhance your healing process.
Vascularisation: Engage in light, pain-free cardiovascular activities to increase blood flow and promote healing.
Exercise: Incorporate specific exercises to regain strength and mobility in the injured area.

Patience and consistency are key. Following the PEACE & LOVE principle can lead to a smoother and more effective recovery. Consult with healthcare professionals as needed.

18/10/2024

Yes, runners should include strength training in their routines. Strength training helps build muscle, improves running efficiency, and reduces the risk of injuries. It also helps maintain muscle mass, which is crucial for overall health and performance. Incorporating strength exercises into your training can make you a stronger, more resilient runner.

17/10/2024

Recent studies have found that genes linked to muscle strength can also protect you from diseases, helping you live a longer, healthier life. Strength training helps activate these genes, making it even more important to stay active. By adding strength exercises to your routine, you can boost your genetic potential, improve your overall health, and reduce the risk of various illnesses.

10/10/2024

Here are three key facts about age-related muscle loss:
Starts in Your 30s: Muscle mass begins to decline in your 30s, making regular strength training essential.
Affects Strength and Mobility: Loss of muscle mass can lead to reduced strength and mobility, impacting daily activities.
Can Be Slowed: Regular exercise and proper nutrition can slow down muscle loss, helping you stay strong and active as you age.
Understanding these facts can help you take proactive steps to maintain your muscle mass and overall health.

03/10/2024

Ever wondered what happens when you stop exercising? Here are some effects of pausing your fitness routine:
1️⃣ Decreased muscle mass and strength.
2️⃣ Reduced cardiovascular fitness.
3️⃣ Increased risk of weight gain.
4️⃣ Lowered mood and energy levels.
To minimize these effects, try to stay active with light activities like walking and gradually resume your routine when possible.
Consistency is key to maintaining long-term health and fitness.

25/09/2024

Preventing Achilles pain when returning to sport is crucial for maintaining your fitness and avoiding discomfort.

The Achilles tendon plays a pivotal role in our ability to move, connecting the calf muscles to the heel. Without it, activities like running and walking would be impossible.

Recovering from an Achilles injury takes time, and it's essential to take steps to prevent re-injury. Here are some key tips to safeguard against Achilles injuries:

1. Proper Warm-Up: Always start your exercise routine with a thorough warm-up to prepare your muscles and tendons for activity. Dynamic stretches and gentle movements can help improve flexibility and reduce the risk of injury.
2. Gradual Progression: Avoid sudden increases in intensity or duration when returning to sport. Instead, gradually build up your training volume and intensity over time to allow your Achilles tendon to adapt and strengthen gradually.
3. Strength and Flexibility: Incorporate exercises that target the calf muscles and Achilles tendon into your regular workout routine. Strengthening exercises, such as calf raises, and stretching exercises, like heel drops, can help improve tendon resilience and flexibility.
4. Proper Footwear: Invest in supportive footwear that provides adequate cushioning and stability, especially if you're returning to high-impact activities like running or jumping. Proper footwear can help reduce strain on the Achilles tendon.
5. Listen to Your Body: Pay attention to any signs of discomfort or pain during exercise. If you experience Achilles pain or stiffness, reduce the intensity of your workout or take a break to allow your tendon to recover.

If you're unsure about how to safely reintegrate into physical activity after an Achilles injury, consult with a healthcare professional or sports therapist for personalized guidance.
Hit us up
📞: 0800 756 750
📨: info@physiologic.co.nz
txt: 0204 756 750

24/09/2024

Dave was one of the first coaches that shaped my mindset in working with athletes. He had the 'never quit' attitude, taught a group of boys to be men, and I first-hand witnessed how he kindled confidence and flipped defeat into inspiration.
Last message he sent to me - "You keep those fighters fit bro so i can enjoy my ufc!!"
Thank you for being there at the beginning of my career. Fly high brother. Eden for life.
- Gabriel

24/09/2024

20/09/2024

Exercise is a powerful tool to manage anxiety. Here’s why:
1️⃣ Physical activity releases endorphins, which act as natural mood lifters.
2️⃣ Regular exercise reduces stress hormones like cortisol.
3️⃣ Engaging in fitness activities improves overall mental health and well-being.
If you’re after falling off the wagon getting back into things like resistance training, dancing, running, or even a brisk walk into your daily routine to alleviate anxiety

18/09/2024

A quick tip for sudden back pain.

Back pain can be scary and disruptive. But you can manage it with a simple strategy: your breath.

Breathing can help us relax by getting us out of flight or flight. If you have back pain, it can be hard to focus. It can change your mood, your sleep, and your energy. But focusing on your breath can help.

Here's an easy technique:

- Breathe in through your nose. Pay attention to the air entering your nostrils.
- Breathe out through your nose or mouth.
- If your pain is intense, you may notice your breathing speed up. Try to slow down your breathing.

This slows your breathing rate down back into a relaxed rest and digest and your attention gets consumed by your breath.

Doing this can get you out of the vicious cycle when your pain does return. It may not be the solution but may a quick and easy way to get a better hold of your pain.

15/09/2024

When trying to create a calorie deficit, here are some important things to remember:

Cream and sugar in your coffee

Overeating healthy foods

Easy-to-drink sugary beverages

Forgetting about oils and condiments

Constant snacking throughout the day

Not accounting for the milk in your 3 cups of tea

Without realizing, it's quite easy to overindulge in calories.

Even healthy foods have calories, and overeating them can take you out of a calorie deficit, leading to weight gain.

People often forget about liquid calories as they aren’t seen as food, but they can be high in calories and affect your deficit without providing satiety.

A simple way to reduce calories is to swap cooking oil for lower-calorie options like fry light or measure the oil instead of pouring it into the pan.

11/09/2024

Preventing reinjuries is a common concern as individuals near the end of their rehabilitation journey.

Many people believe there's a secret formula for injury prevention, but the truth is, it's about consistently focusing on fundamental aspects of health and wellness.

During your rehab, we've worked to strengthen and fortify your body, reducing the likelihood of recurrence. However, maintaining these gains and preventing reinjuries requires ongoing attention to key lifestyle factors.

Here are some essential elements to prioritize:

1. Building strength and fitness: Regular exercise and strength training not only improve physical resilience but also enhance overall well-being.
2. Managing training volume efficiently: Avoid overtraining and listen to your body's signals to prevent excessive strain and fatigue.
3. Maintaining a good work/social life balance: Balancing work, social activities, and rest is crucial for managing stress levels and supporting optimal recovery.
4. Prioritizing sleep, recovery, and nutrition: Quality sleep, adequate rest, and proper nutrition provide the foundation for a healthy, balanced lifestyle and contribute significantly to injury prevention.

By consistently addressing these factors, you can reduce the risk of reinjury and maintain your progress. If you're experiencing pain or discomfort that's interfering with your daily activities, don't hesitate to reach out to us for a consultation. Together, we'll develop a personalized plan to help you regain strength and resilience, enabling you to return to the activities you love.
📞: 0800 756 750
📨: info@physiologic.co.nz
txt: 0204 756 750

08/09/2024

Working out in groups has been shown to provide some extra greater benefits than exercising alone. Here’s why group workouts can be so effective:
1️⃣ Increased motivation and accountability.
2️⃣ Social support and camaraderie.
3️⃣ Access to a variety of workouts and shared knowledge.
4️⃣ Improved consistency and adherence to fitness routines.

04/09/2024

To improve your body's movement, start moving more often. This might be tough if you're busy or working from home.
We suggest adding small movement habits into your daily routine.

Here’s 5 ways you can do this:

You could use the stairs instead of the lift
Walk/bike to work
Park a bit further away and walk
Take a 10-minute walk before you start work
Do walking meetings instead of seated

These small changes will help your body move better.

Address

17 Kalmia Street, Ellerslie
Auckland
1051

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 7pm

Telephone

+64800756750

Website

https://physiologic.co.nz/ellerslie/

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