RRP Physiotherapy

Soccer (sorry, Football) is a fast-paced game that involves skill and strength, and just like any other sport players who step on the field are at risk of injury.

In this blog we share the 4 most common soccer injuries we treat and how physio can help soccer players both recover and reduce their risk of future injuries.

https://rrpphysiotherapy.com/2021/12/02/common-soccer-injuries-and-physio-treatment/

Common Soccer Injuries and Physio Treatment - RRP Physiotherapy Goalies, defenders, midfielders and forwards can be hurt on the field. In this blog we discuss common soccer injuries we see and treat.

Muscle strains can happen to anyone and if they’re severe, the recovery process can be lengthy.

Click here to learn about symptoms, causes and treatments of muscle strains.

https://rrpphysiotherapy.com/2021/11/10/muscle-strain-treatment/

Muscle Strain Treatment (plus causes & symptoms) - RRP Physiotherapy Have you experienced a muscle strain or pulled muscle? We discuss causes, symptoms and treatments in our latest blog. Click here.

Are you prone to a sprained ankle? If you’ve experienced this type of injury before you’re definitely more at risk of re-injury!

In this blog we discuss what a sprain is, how it can be treated and how physio can help with the rehab process.

https://rrpphysiotherapy.com/2021/11/05/sprained-ankle-rehab-and-the-part-physio-can-play-during-treatment/

Sprained Ankle Rehab and the Part Physio can Play During Treatment - RRP Physiotherapy Do you find that you’re prone to a sprained or rolled ankle? Unfortunately, if you’ve sprained an ankle in the past and the injury isn’t rehabilitated properly, you may be at risk of re-injury in the future. The methods used to treat your sprain will differ depending on the severity of the inj...

If you’re looking for a trusted physio on Brisbane’s northside with an extensive background in exercise rehabilitation, Ron should be your top choice!

Learn more about him in this blog.

https://rrpphysiotherapy.com/2021/10/05/trusted-north-brisbane-physiotherapy-professional/

Trusted North Brisbane Physiotherapy Professional - RRP Physiotherapy North Brisbane Physiotherapy: Suffered an injury setback and want to return to the top of your game? Learn about our trusted clinician here>

Are you heading to the gym but performing mostly cardio exercises?

Strength training is also really important! In fact, the World Health Organisation says adults between 18 and 64 should carry out strength training at least twice a week.

Learn more about its benefits in our latest blog.

https://rrpphysiotherapy.com/2021/09/23/benefits-of-strength-training/

Benefits of Strength Training - RRP Physiotherapy Did you know adults between 18 and 64 should carry out strength training at least twice a week? Learn about the benefits here>

Are you experiencing pain when moving your shoulder? Is your shoulder movement restricted? Do you have difficulty moving your shoulder overhead?

If you answered yes to any of these questions, you may be experiencing shoulder impingement syndrome.

Learn more about the condition, and how it’s typically treated in this blog.

https://rrpphysiotherapy.com/2021/09/17/shoulder-impingement-treatment/

Shoulder Impingement Treatment - RRP Physiotherapy Shoulder impingement syndrome can cause pain and restrict movement. Learn more about it and common treatment methods here.

Do you suffer from pain when benching?

If you do, you’re not alone - but we’re here to help you diagnose the source of the issue and get on top of it quickly 💪

Find out more in our blog here.

https://rrpphysiotherapy.com/2021/08/26/bench-press-shoulder-pain/

Bench Press Shoulder Pain - RRP Physiotherapy Do you suffer from bench press shoulder pain? Learn why it might be happening and how our trusted physiotherapist's can help to treat it here.

Injuries Happen 🤕

👉🏼 BUT perhaps the worst thing we can do when something is tweaked is complete stop training.⁠⁠
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✅ Exercise has great pain inhibition effects. ⁠⁠
✅ Pumping blood into an area helps with inflammation. ⁠⁠
✅ Loading tissues appropriately helps the healing process. ⁠⁠
✅ Exercise has great health benefits that shouldn't be stopped.⁠⁠
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🚨 Rest is rarely the answer. 🚨
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Use these six strategies to keep your training up while letting injured tissues recover.⁠⁠
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1. Adjust the range of motion⁠⁠
2. Adjust loading⁠⁠
3. Use exercise variations⁠⁠
4. Train the uninjured side⁠⁠
5. Unload irritated tissues⁠⁠
6. Use Blood flow restriction training.
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Repost by Barbell Physio. Bookings via !

Is inflammation good or bad? Well, it can actually be both. We explain why in our latest blog.

We also discuss the impact diet can have on inflammation and share some recommended ways to reduce inflammation.

https://rrpphysiotherapy.com/2021/08/17/is-inflammation-good-or-bad/

Is Inflammation Good Or Bad? - RRP Physiotherapy Is Inflammation Good or Bad? It can be both! We answer all of your questions here and explain the impact diet can have on inflammation.

How To Reduce Your Injury Risk! 💪🏽

Repost from ✅

Good training shouldn’t hurt you, but can it be good enough to prevent you from getting hurt? ⁠⁠⁠.⠀⁠⁠
The short answer is no, it can’t. There are way too many things that go into getting injured - both acutely and chronically.⠀⁠⁠.⠀⁠⁠
The long answer, however, is that while it cannot necessarily prevent you from getting injured, it can likely minimize the potential or risk for you to get injured.⠀⁠⁠.⠀⁠⁠
So, what exactly is good training when you are looking to decrease injury risk?⠀⁠⁠.⠀⁠⁠
This meta-analysis from 2014 took a look at a variety of studies looking at different training programs and how they related to decreasing injury risk.⠀⁠⁠.⠀⁠⁠
The findings are pretty clear in showing that the narrative of stretching pre and/or post activity is needed to not get hurt aren’t really supported in the slightest.⠀⁠⁠.⠀⁠⁠
Call us a broken record, but strength training does a whole lot more for you than make you ‘big and bulky’.⠀⁠⁠.⠀⁠⁠.⠀⁠⁠
https://bjsm.bmj.com/content/48/11/871.long⠀⁠⁠.⠀⁠⁠

Do diet meal plans from phone apps and personal trainers work?

Our accredited practicing dietitian explores the answer to this question in our latest blog.

https://rrpphysiotherapy.com/2021/08/11/diet-meal-plans-why-plans-from-your-phone-app-or-personal-trainer-arent-working/

Diet Meal Plans: Why Plans from Your Phone App or Personal Trainer Aren’t Working - RRP Physiotherapy Have you invested in a phone app that shares diet meal plans, or has your PT offered their advice? We live in a world of ever-changing fad diets, where people are bombarded with marketing messages every day of “quick and easy” health and weight loss fixes. These might include the latest challeng...

Did you know tennis elbow is the most frequent elbow injury we see among those who carry out resistance training?

Click here as we reveal more about the condition and discuss treatment options.

https://rrpphysiotherapy.com/2021/08/05/tennis-elbow-from-lifting-weights/

Tennis Elbow From Lifting Weights - RRP Physiotherapy Wondering if you can get tennis elbow from lifting weights? At RRP Physiotherapy, we believe Lateral Epicondylalgia, more commonly known as “tennis elbow”, is the most frequent elbow injury seen among those who carry out resistance training.  (And you might be surprised to learn that only a ver...

We’ve all heard the term ‘fad diet’, but what does it actually mean?

Our accredited practising dietitian discusses the characteristics of fad diets and how to spot them in our blog here.

https://rrpphysiotherapy.com/2021/07/22/what-is-a-fad-diet/

What Is A Fad Diet? - RRP Physiotherapy Wondering what the term ‘fad diet’ means? Our accredited practicing dietitian explains what they are and how to spot them here.

Close-grip bench press = more power?⁣ 🔋
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👉🏼 When we look at the close-grip (CG) bench press, we typically think of the increased emphasis that it places on the triceps, maybe for its use as an accessory for lockout strength, or for its “real-world” carryover to pushing movements in life/sport, which makes some sense since your arms are typically closer to your torso.⁣
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👉🏼 What isn’t as widely known or talked about, however, is that the CG bench press might beat out the regular bench press specifically for power development, according to some research 👇🏻⁣
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📚 A study conducted by Lockie et. al (2017) found they CG bench press produces higher peak power and velocity measures than the regular bench press (which produces slightly more force). This makes it worth doing if you want to place an extra emphasis on developing upper body power (or you can just do both 🤙🏻)⁣.

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Are you wondering if it’s better to eat whole fruit or juice it?

The answer is definitely to eat it whole.

Our dietitian explains some of the reasons why in our blog here.

https://rrpphysiotherapy.com/2021/07/13/juice-vs-whole-fruit-which-is-better-for-you/

Juice Vs Whole Fruit: Which Is Better For You? - RRP Physiotherapy Juice Vs Whole Fruit: Which is better for you? Whole fruit is hands down. Our dietitian explains why in our blog here.

Are you looking for exercises to make your glutes grow?

It’s one of the most frequent questions we’re asked at RRP Physiotherapy!

That’s why we’ve put together this blog, which shares 5 of the best glute exercises for mass.

Best Glute Exercises For Mass - RRP Physiotherapy Looking for the best glute exercises for mass? Click here as we reveal 5 exercises which are known to elicit the most glute activity.

⁣Should We Train To Failure?🕵🏽‍♂️⠀
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👉🏼 Like any other tool in our hypertrophy toolbox, there’s a time a place to train to failure. ⠀
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👉🏼 Taking every set to failure will only reduce the overall training volume you’re capable of performing on that given exercise. As each set is taken to failure, the number of reps you perform in your subsequent set will almost always be less. Taking every set to failure can also drastically impede acute performance, potentially up to 48 hours (Moran-Navarro et al., 2017).⠀
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👉🏼 In comparison, if each set is performed while leaving one to two repetitions in reserve, you are likely to achieve more overall work volume.⠀
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‼ BUT - that’s not to say that there is no use in taking sets to failure. Some muscle fibers may have a higher threshold, and to fully activate their full spectrum of motor units, sets may be required to be taken to failure, or at least as close as possible. ⠀
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👉🏼 An appropriate application could be towards the end of a mesocycle via isolation exercises. The following deload week will allow the athlete to recover from the accumulated fatigue.⠀
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👉🏼 When comparing training to failure and leaving some reps in reserve, there appears to be little to no significance in additional strength or hypertrophy (Davies et al., 2016). ⠀
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👉🏼 However, training to failure does seem to be more challenging to recover from, affecting upcoming training days. In the practical world, it’s more beneficial to match training volume, even if it means adding more sets, leaving each set a few reps shy of failure in each set.⠀
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At RRP Physiotherapy, we believe it’s the small diet changes that can make a big difference!

Why? Well people are creatures of habit and don’t like change ... and when they try to alter too much at once it can end up in the ‘too hard basket’.

That’s why our dietitian works with clients to make gradual day-to-day changes that will add up in the long run.

Read some of the most common changes we recommend in our blog here.

https://rrpphysiotherapy.com/2021/06/11/small-diet-changes-that-make-a-big-difference/

Small Diet Changes That Make A Big Difference - RRP Physiotherapy In this blog we discuss some of the common small diet changes that can make a big difference. Read on to discover simple diet alterations >

⁣Physio & Bodybuilding 🏋🏼‍♂️💪🏽⠀
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Did you know Physio can help enhance your bodybuilding aspirations? We’ve helped numberous athletes including who corrected her shoulder asymmetries and going on to become a PNBA Pro! ⠀
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Here’s a few aspects we can help with:⠀
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✅ Helping you identify and fixing the causes of posing difficulties eg asymmetrical Lat Spread. ⠀
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✅ Help you address lack of development in certain muscles/muscle groups. eg underdeveloped Glutes⠀
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✅ Provide release work (massage, trigger point release, dry needling etc) to help improve muscle flexibility - which in-turn enhances your ability to train your body and improving aesthetics. ⠀
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✅ General training, injury management and prevention advice and discussion. ⠀
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Next time you or someone you know is finding persistent problems in achieving their Bodybuilding goals, get in contact with us at RRP Physiotherapy!⠀
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About Us

RRP Physiotherapy is a small, unique allied health clinic situated in Macgregor, Brisbane.

Established in 2019, RRP Physiotherapy was founded to provide a niche healthcare service that caters for our gym, fitness and exercise community.

RRP Physiotherapy is located within global gym giant 'World Gym’ Mt Gravatt. In addition to our private consulting room, we have full access to state-of-the-art equipment and facilities to use with our clients.

The majority (but not all) of our client demographic includes the physically-active general population, weightlifters and body-sculptors/bodybuilders. Additionally, we also work with WorkCover, DVA, GPMP and NDIS clients regularly.



About the Role

We are searching for a Massage Therapist to work approximately 8 hours a week (split in 2 x 4hr shifts - (Weekend work available but not required). Experience preferred but not essential. Contractor or Casual employment basis with pay scale based off relevant experience and qualifications.

The right candidate will demonstrate great communication and enthusiasm to learn. Proficiency with Social Media (Instagram/Facebook) will be highly regarded. Great opportunity for further hours pending on candidate’s performance.

You must have:

- Current Professional Indemnity Insurance.
- Ability to work permanently with no restriction on hours.



Interested In Applying?

Applications close 24 June 2021 - only shortlisted candidates will be contacted directly. Start date ASAP.

We Are Hiring! 🔥

👉🏼 We are seeking a Massage Therapist to join our team !

👉🏼All skill and experience levels considered.

👉🏼 Provide your resumè to [email protected]

📅 Applications close 24th June 2021.

❓ Questions? DM us or contact Ron on 0431 048 286!

⁣Chest Day Burner 🔥 ⠀
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👉🏼 A study in 2019 compared traditional Bench Press with your feet flat on the ground, vs feet in the air. The results they found:⠀
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Greater Activation In:⠀
- Pectoralis major⠀
- Anterior deltoid⠀
- Triceps brachii⠀
- Abdominals⠀
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👉🏼 So does this mean you should change your benching routine right away? Well, in the study participants only lifted with 60 percent of their one-rep max. That’s not really the heaviest of loads for strength or hypertrophy purposes. ⠀
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👉🏼 We imagine that by removing your feet from the floor, therefore decreasing your stability, you’d have a much harder time lifting your training max, or indeed your one-rep max. The feet up technique would be best as a superset addition, or even a Chest workout finisher.⠀
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👉🏼 Secondly, even though suspended feet might activate more muscles, it’s certainly less safe, especially if you’re lifting with a big load. If you really want to try this on your next bench day, we recommend having your most trusted spotter nearby.⠀
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Hands On Knees Vs On Head 🤯⠀
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👉🏼 We've all heard it: "Get your hands off your knees!" Putting your hands on your head is better, coach said, because it "opens up the lungs so you can take in more oxygen..." or something like that.⁣⠀
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👉🏼 Is putting your hands on your head really better, though? If so, then why did we always gravitate towards putting our hands on our knees, and why did that feel so much better?⁣⠀
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Because it IS better.⁣⠀
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👉🏻 Here's proof: Michaelson et. al (2019) compared the effects of putting the hands on the knees vs. on the head for recovery in athletes. They tracked 1) heart rate recovery, 2) carbon dioxide elimination (the rate of exhalation), and 3) tidal volume, or the amount of air the lungs take in while inhaling and exhaling.⁣⠀
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➡ What they found: the athletes who put their hands on their knees went 3 for 3; they had significantly better heart rate recovery numbers, exhaled carbon dioxide at a much faster rate, and had a greater tidal volume than those who put their hands on their head.⁣⠀
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What gives?⁣⠀
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❌ Basically, when you put your hands on your head, you're pulling your ribcage up, extending your back, stiffening up your backside, and closing off your posterior ribcage (and, for the nerds, losing your ZOA). All of these things prevent the ribcage from expanding much during inhalation and, as a result, inhibits the diaphragm (the primary muscle of inhalation) from working efficiently... thus hindering recovery.⁣⠀
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✅ In contrast, putting your hands on your knees "opens up the airways," allows your lungs to fill up with more air, and expands your posterior ribcage to aid oxygen exchange, which gets more oxygen to the working tissues. This puts your diaphragm in a position to breathe more efficiently (good ZOA). Plus, getting out of extension can encourage a parasympathetic shift (from fight-or-flight), which aids in slowing your breathing down.⁣ ⠀
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👉🏼 Repost - too good not to share!⠀
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Are you experiencing knee pain while squatting or afterwards?

Well, this is a sign that there’s something going on that’s unrelated to technique!

Click here to read our latest blog as we reveal common causes knee pain during squats.

https://rrpphysiotherapy.com/2021/05/28/why-do-my-knees-hurt-when-i-squat/

Why Do My Knees Hurt When I Squat? - RRP Physiotherapy Why Do My Knees Hurt When I Squat? There are so many reasons people experience knee pain during and after squats. We reveal common causes here.

Are deadlifts bad for your back? This question often sparks plenty of debate.

At RRP Physiotherapy, we believe they aren’t bad for your back when performed correctly. However, there are a number of problems and injuries that can occur when they’re not performed properly.

Take a look at our blog here as we unravel the facts.

https://rrpphysiotherapy.com/2021/05/25/are-deadlifts-bad-for-your-back/

Are Deadlifts Bad For Your Back? - RRP Physiotherapy Are deadlifts bad for your back? When performed correctly – no. When performed incorrectly – yes. We delve into these answers in our blog here.

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Squatting with Toes Outwards is Ok!! 🤯⠀
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👉🏼 “Where should my toes be pointing when I squat? Do I need to straighten them or turn them out?”
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👉🏼 There’s so many misconceptions when it comes to human biomechanics... toes forward, neutral spine, knees not over toes and so on. ⠀
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👉🏼 When you look at the shape and orientation of your hips, knees and ankles, to me they don’t say “straight forward.” The hips are angled outward, the knees rotate inward as you extend you knees, and the ankle/foot move in 3 planes of motion at the same time.⠀
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👉🏼 BUT - each and every person is different. Every individual’s structure and make-up is different. What works for you, mightn’t work for someone else. That’s the problem with cookie-cutter coaching, programs and training advice. Feet straight can be perfect for someone, and cause issues for someone else.⠀
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SO...⠀
✅ Squatting with toes straight is fine.⠀
✅ Squatting with toes outwards is also fine.⠀
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👉🏼 If you’re worried that your squat technique is causing you problems, or if it’s impeding your performance, see a sports Physio - we can help!⠀

Why Is My Neck Sore Every Morning 🤯

👉🏼 First thing to point out is neck soreness/tightness can be multi-factorial, it’s never just one issue causing your symptoms! But - in this post I’ll cover pillows and sleeping position (remember this is general advice!):

🛌 Two sleeping positions are easiest on the neck: on your side or on your back.

Side Sleeper?
👉🏼 Keep your spine straight by using a pillow that is higher under your neck than your head.

Back Sleeper?
👉🏼 Choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head.

What if you’re a Stomach Sleeper?
👉🏼 Unless it’s causing you regular issues I don’t see a reason to change this position. Saying that; a lot of people I see with frequent neck issues in the morning are stomach sleepers. The prolonged neck rotation position tends to irritate joints and muscles a lot more. But it’s hard to change a position you’ve adapted since you were young!

🙋🏽‍♂️ What Pillow do I recommend? Try using a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck.