Walking Tall Rehab

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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.

29/12/2025

🛡️ **Why Strength Training Matters** 🛡️

Look if you know me well you know I don’t love the gym but I do it for its benefits to allow me to do the things I love! Sport and endurance hobbies…. injury free! There’s no way around it, you need strength exercises into your life as it will significantly lower your injury risk and enhance performance🤔 Let’s break it down the minimum amount you should do for noticeable changes!
1 x Session for maintenance p/week
2 x Sessions for steady progress (mainly what I have done for 20+ years
3 x Sessions for quicker progress (ideal amount)
The body adapts to repetition so 2 is more than enough and allows you to balance it with the other stuff you love!❤️
**What are Compound Exercises?** These are movements that work multiple muscle groups at once—think squats, deadlifts, and bench presses.

**The Benefits:**
1. **Increased Strength:** Building strength in major muscle groups stabilizes your joints, making you less prone to injuries during sports or everyday activities.
2. **Better Coordination:** Compound exercises improve neuromuscular coordination, helping your body move more efficiently and safely.
3. **Bone Health:** They enhance bone density, which decreases the chances of fractures over time.

**Physiological Adaptations:** 😌

- **Muscle Hypertrophy:** Your muscles grow stronger and larger, aiding in injury prevention.
- **Tendon & Ligament Strengthening:** Your body becomes more resilient, providing better support to your joints.
- **Improved Balance & Stability:** As you progress, you’ll notice better control in your movements, reducing the likelihood of falls or strains.

23/12/2025

That wraps up 2025 for us ❤️
Thanks to everyone who took the leap of faith to trust us with their rehab and performance goals! Like life in general, it’s a rollercoaster filled with highs and lows but with consistency you will always end up further down the road than you began! On behalf of our little special team thanks for following along supporting and being apart of our community!
Ive learnt so much this year about myself and became a better practitioner which I will bring into 2026! Anywho I’ll stop waffling love you all ❤️🫠😆 thanks for keeping the business running smooth and for joining the team and helping us be that little more special!
Thanks to .sc for letting me thrive in your house ❤️

21/12/2025

**🦵💪 Restore, Strengthen, Return! 🏃‍♂️👌 **
I want to emphasize the crucial first step in injury rehab: restoring joint and muscle range of motion! Let’s dive into why this is so important and how it sets the stage for optimal strength training and a successful return to sport.

✨ **Why Focus on Range of Motion First?**

1. **Foundation for Strength**: Before we build strength, your joints and muscles need to move freely. Restricted movement can lead to compensation or overuse injuries. By restoring range of motion, we’re setting a solid foundation for efficient and effective strength training.

2. **Pain Reduction**: Limited range can often lead to pain and discomfort. By improving flexibility and mobility, we help reduce pain, making it easier to engage in strength work.

3. **Improved Coordination**: A full range of motion enhances neuromuscular coordination. This means your muscles can work together more effectively, which is vital for athletic performance.

4. **Prevent Future Injuries**: A well-functioning joint reduces the risk of further injuries down the line. When your muscles and joints can move properly, you’re less likely to suffer from strains or sprains.

🏋️‍♂️ **The Rehab Process: Step-by-Step**

1. **Assessment**: Start with a thorough assessment of your injury to identify specific limitations in range of motion. This will guide your rehab plan.

2. **Gentle Movements**: Begin with gentle stretching and mobility exercises. Think of activities that slowly increase your movement without causing pain.

3. **Progressive Loading**: Once you have restored adequate range of motion, slowly introduce strength training. Focus on body weight exercises first, then progress to resistance training as tolerated.

4. **Functional Training**: Integrate sport-specific movements to prepare your body for the demands of your sport. This bridges the gap between rehab and game-time readiness.

5. **Consistent Monitoring**: Regularly check your progress and adjust your approach as needed. Staying in tune with your body is essential!

15/12/2025

🏃‍♂️✨ **Unlock Your Running Potential with Fast Intervals!** ✨Like any medication, doing the right amount at the right time is key 🔑 start with short intervals and long rest periods and graduate from there! Here’s the lowdown on the benefits:

1. **Elasticity**: Fast running improves the elasticity of muscles and tendons, allowing them to store and release energy more efficiently. Think of your muscles as rubber bands – the more you stretch and contract, the better they perform!

2. **Ground Contact Time (GCT)**: Short, explosive intervals reduce your GCT, meaning your foot spends less time on the ground. This leads to quicker starts and smoother transitions, enhancing speed and reducing fatigue.
3. **Running Economy**: By training at higher intensities, you improve your running economy – your body learns to use oxygen more efficiently. This means you can run faster for longer without feeling wiped out.
4. **Load Tolerance**: Fast intervals strengthen your muscles, tendons, and ligaments, boosting your ability to handle higher loads. This means fewer injuries and a greater capability to take on more challenging runs.
5. **Cadence and Stride**: Fast intervals help you naturally increase your cadence (steps per minute) while promoting an efficient stride length. This balance allows for optimal speed with minimal effort!
6. **Energy Conservation**: Training with bursts of speed teaches your body to conserve energy during recovery phases. This leads to improved endurance in longer runs and races!
7. **Running Technique**: Higher intensity running forces you to focus on form, developing better posture and biomechanics. Solid technique equals less risk of injury and more effective running.

8. **Muscular and Joint Strength/Stability**: Fast running engages different muscle groups and builds strength, improving joint stability. Stronger muscles reduce the risk of aches and pains, making your runs more enjoyable.

12/12/2025

.
The only anti-aging medicine 💊 you need is Exercise!
Did you know exercise is the only form of movement/medicine/therapy whatever you wanna call it that heals and positively impacts every system of the body at once is exercise! Find what you enjoy and do it!
No bad side effects just hardcore healing and growth 💪🏻 ❤️‍🩹 Be selfish and look after yourself! It’s the ultimate form of self-respect!

02/12/2025

🦵💨 **Why Hip Extension Matters** 💨🦵

Hip extension plays a critical role in our gait stride, influencing everything from propulsion to injury prevention. Achieving proper hip extension requires strong engagement from our glutes, the body’s powerhouse muscles, which are essential for efficient running mechanics and energy distribution. Let’s break it down!

**1. Propulsion and Running Mechanics 🚀**

During gait, effective hip extension allows for better propulsion. The glutes, especially the gluteus maximus, are designed to generate explosive energy to drive your leg backward, propelling you forward. When functioning correctly, these muscles help maintain speed and efficiency, allowing you to cover ground with less effort.

**2. Energy Distribution ⚖️**

Proper hip extension improves energy transfer throughout your lower body. Efficient glute activation minimizes wasted energy and ensures that power is effectively transferred from the hip through the knee to the foot. When the glutes are doing their job, your entire kinetic chain thrives doing the heavy lifting during each stride!

**3. Injury Prevention 🛡️**

When the glutes are underactive, other muscles like the hamstrings and calves can become overworked. This often leads to compensatory patterns that increase the risk of injuries. For example, relying on the hamstrings for hip extension can lead to strains, while inadequate glute engagement can place extra strain on the Achilles tendon and quads, increasing the risk of tendinopathy and muscle overuse injuries.

**Glutes vs. Hamstrings and Calves 🔄**

It’s crucial to understand the role of the glutes as the **prime extensor** of the hip. While the hamstrings and calves contribute to lower limb movement, they are secondary players in the extension game. When the glutes don’t pull their weight, you may end up asking these supporting muscles to work harder, leading to muscular imbalances and increasing the likelihood of injuries.
💪🏻
Work on extension on the gym!

29/11/2025

Neuroplasticity: The Brain’s Adaptability

**Neuroplasticity** is the brain’s ability to reorganize itself by forming new neural connections throughout life. This is the foundation for habit building. When you attempt something new, your brain begins to create pathways that support that activity. Initially, these pathways are weak. However, with consistent effort and repetition—like doing your new exercise routine—the pathways strengthen and become more efficient. Eventually, this means exercising can become more automatic, requiring less conscious effort.

# # # The Role of Dopamine

**Dopamine** plays a crucial role in this process. It’s often referred to as the “feel-good hormone.” When you do something rewarding (like completing a workout), your brain releases dopamine, which reinforces that behavior, making you want to repeat it. Here’s how it works:

1. **Starting Point:** In the beginning, when you begin your exercise regiment, it might feel tough and un rewarding. Your brain isn’t used to this activity yet, and you might even feel fatigued or overwhelmed.

2. **Dopamine Release:** As you keep at it, the act of completing a workout generates those dopamine bursts. This feels good! That rush is your brain saying, “Hey, that was a nice thing to do; let’s do it again!”

3. **Reinforcement:** With every positive feeling you associate with exercising, you strengthen those neural pathways. Both the physical aspects (gaining strength or endurance) and mental aspects (increased motivation) improve.

4. **Creating a Reward System:** To maximize this, you can enhance your dopamine response. For example, you could:

- Set small goals: Each time you hit a milestone, reward yourself (new workout gear, a relaxing bath, etc.).
- Mix it up: Trying different types of exercises can make it exciting and keep you interested, resulting in more dopamine hits.

# # # Consistency is Key

To establish a new habit, **consistency** is crucial. The more regularly you engage in the behavior, the stronger the neural pathways become, and the more you pave the way for long-term habits. Here’s the sweet spot:

Address

6-8 Farmer St, St Kilda

3182

Opening Hours

Tuesday	09:00 - 16:00
Wednesday	09:00 - 18:00
Thursday	09:00 - 16:00
Friday	09:00 - 20:00
Saturday	08:00 - 13:00

Telephone

+61423923585

Website

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

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