MyPhysio Evolution

Welcome to our newest Physiotherapist Meirekha!

Meirekha's key areas of experience include:

☑ Chronic pain management
☑ Musculoskeletal assessment/ treatment
☑ Post-operative rehabilitation
☑ Neurological conditions
☑ Dry needling therapy

If you have any questions or would like to book an appointment then please call 1300 141 143 or email [email protected].

𝗡𝗮𝘃𝗶𝗰𝘂𝗹𝗮𝗿 𝗣𝗮𝗶𝗻

Navicular pain or stress fractures are the nemesis of any runner and can spell an end to a season if not addressed appropriately.

The reasons for their occurrence are largely related to running load and biomechanics, but biomechanics themselves are multifactorial and can include any of the following:
High arches or excessively rigid foot (inability to pronate/unload the foot)
Weakness in the hip adductors and antero-medial chain
Developmental abnormality

We utilize the Blackboard in these cases in some of the following ways:

Video 1 - Mobilising the whole foot to encourage pronation
Video 2 - Encouraging pronation control on loading
Video 3 - Encouraging active use of lateral foot upon push off

Any of these exercises should be approached with caution and only considered under the guidance of a health professional. For more information please feel free to PM us or make an appointment via ph. 1300141143

Strength training reminder...

Should you be lifting heavier weight at the sacrifice of proper technique?
. it depends on what you’re training for and why you’re doing it.

It’s important to note that you don’t have to lift at your max every session to gain the benefits of strength training.

The Long-Term Health Benefits of Lifting is Immense.

According to the World Health Organisation, chronic diseases are the leading cause of death and disability globally accounting for approximately 71% of all deaths worldwide.

Weightlifting offers benefits beyond mere muscle building. It improves your functional strength, making everyday activities more manageable and pleasant. Whether it's lifting heavy grocery bags, carrying your children, or rearranging furniture, you'll experience a noticeable enhancement in your ability to handle daily tasks with increased ease and self-assurance.

Strength training can also improve posture and overall physical health, reducing general aches and pains experienced with prolonged sitting, standing and everyday work related tasks.

🏋️ Is it ever too early or late to be lifting weight?

Does lifting weight too early actually stunt growth?

As per the 2014 International Consensus position statement on youth resistance training, the advantages of strength training for children mirror those experienced by adults when lifting weights. These benefits include enhancements in muscular strength, heightened bone density, reduced risk of fractures, improved strength-to-size ratio, boosted self-esteem and mood, enhanced balance and core control, as well as improved coordination and flexibility.

Is it dangerous to be lifting weight when you’re older?

As we get older, falls are one of the leading reasons for hospitalisations due to declining muscle mass, bone mineral density and mobility. With appropriate strength training, these risks can be reduced and lifting weights can be completely safe. By incorporating lifting into your routine, you can maintain your strength, independence, and vitality well into your golden years.

We are open for business Monday to Saturday except for the days below

December 25th & 26th Closed
December 30th Closed
January 1st Closed

We wish you a Merry Christmas and a Happy New Year!

“Do your exercises!” - is a common call out by every rehabilitation professional

After all, your consultation time is only a small percentage of the week and this way you can continue the beneficial effects until your next appointment.

Plus the facts are…”Patients that do their prescribed exercises are more than 87% more likely to reach their goals”

Good reason to do them…right?

So why don’t people do them?

The problem of ‘Exercise Compliance’’ is affected by four main reasons:

1️⃣ Education. The therapist needs to explain better the need for it and make it relevant to the patient.

2️⃣ Measurement. The patient is often unsure how far they have come because no objective measurements have been taken so there is less incentive for progress.

3️⃣ Ineffective. The patient feels worse or receives little progress towards their goal from doing them

4️⃣ Communication breakdown. Patients don’t often communicate clearly or therapists don’t want to ask what these reasons are, and even more time is wasted.

Therapists and patients need to communicate and ACT along these lines so that the treatment effect between sessions is maximised.

𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝗦𝘁𝗿𝗲𝘀𝘀 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲

Primary treatment for Stress incontinence includes Pelvic floor Muscle Training (PFMT). Pelvic Floor Muscle Training (AKA "The Knack” or “Functional Bracing”) involves contracting the pelvic floor muscles before and during intra-abdominal pressure rises associated with a stressful activity such as a cough (Miller et al., 1998).

There is no recipe or ‘best program’ as the PFMT programs in literature have used different dosages. Progressions include changing position, increasing the length of the hold, completing higher velocity contractions, and contracting during functional tasks.

Lifestyle interventions can be very useful. These include:

☑ Weight management
☑ Defecation training to limit pelvic floor and pelvic organ descent while evacuating
☑ Stool manipulation

𝗥𝗲𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗕𝗹𝗮𝗱𝗱𝗲𝗿 𝗳𝗼𝗿 𝗨𝗿𝗴𝗲 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲

In people who experience urge incontinence, their reaction to the strong urge to go to the toilet is to stand up, therefore increasing the pressure in the bladder leading to leakage.

The following strategies can be used to help the spasm pass

☑ Sit on the heel of your foot (place pressure on your ge***al region)
☑ Curling your toes or standing on your toes
☑ Counting backwards by 7s or making a shopping list

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗺𝗼𝗱𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝗨𝗿𝗴𝗲 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲

☑ Fluid Intake Modifications
☑ Reducing Bladder Irritants (Caffeine, Artificial Sweeteners)

𝗨𝗿𝗶𝗻𝗮𝗿𝘆 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲: 𝗦𝘁𝗿𝗲𝘀𝘀 𝘃𝘀 𝗨𝗿𝗴𝗲

Urinary incontinence is characterised by the involuntary loss of urine, resulting in the inability to control when and where one urinates. It can manifest in various ways, from occasional minor leaks to complete loss of bladder control. Urinary incontinence is typically caused by a range of factors, including weakened pelvic floor muscles, nerve damage, hormonal changes, and underlying medical conditions.

Reference:
National Institute on Aging. (2020). Urinary Incontinence in Older Adults. U.S. Department of Health and Human Services. https://www.nia.nih.gov/health/urinary-incontinence-older-adults

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘁𝗵𝗲 𝗥𝗼𝗹𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿?

Its primary role is to support and maintain various organs in the pelvic region, including the bladder, uterus (in females), and re**um.

Here are some of the key functions and roles of the pelvic floor...

What is the Pelvic Floor?

The pelvic floor is composed of a group of muscles, ligaments, and connective tissues that work together to support the pelvic organs and perform various functions. The primary muscles that make up the pelvic floor include:

◾ Levator Ani Muscles
◾ Perineal Muscles
◾ Uroge***al Diaphragm
◾ Coccygeus Muscles

𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗘𝗮𝘁𝗶𝗻𝗴

Our vagus nerve is a parasympathetic nerve which means it supports us being in a calm and relaxed state. This is the nerve that promotes digestion in our body. When we are in a stressed/fight or flight state, we are using our sympathetic nervous system and this stops digestion. By using mindful eating we can switch ourselves back to a relaxed/calm state and promote digestion when we need it the most.

Tips to get into mindful eating include

☑ Not eating on the go or eating in a rush
☑ Not eating while being on our phone or watching TV
☑ Slowing down your eating with small bites and chewing your food thoroughly
☑ Avoid stressors while eating
☑ Be mindful about what your eating – think about the flavour and texture as you eat to help the body focus on digestion

When we breathe in, our diaphragm should move downwards pushing the organs down.

They will then come back up as we breathe out and the diaphragm returns back to its resting state. When we breathe without using our diaphragm our organs can become stagnant and inflamed.

We breathe upwards of 22,000 times per day – that’s a lot of movement the organs are missing out on.

Start doing some deep breathing every day to keep those organs happy.

𝗪𝗵𝗮𝘁 𝗱𝗮𝗶𝗹𝘆 𝘁𝗵𝗶𝗻𝗴𝘀 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼 𝘁𝗼 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗼𝗿𝗴𝗮𝗻𝘀?

Inflammation around an organ cause it to refer pain and can make it work inefficiently.

Some things we can add to our daily routine to help reduce inflammation and support our organs include

☑ Increase our water/electrolytes
☑ Deep breathing to help our organs move and ‘massage’ them
☑ General movement – our body’s, including our organs, love to move
☑ Reduce stress and tension
☑ Improving our vagal tone
☑ Diet changes
☑ Mindful eating

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗿𝗲𝗳𝗲𝗿𝗿𝗮𝗹 𝗽𝗮𝗶𝗻?

This is when organs cause pain in other areas of the body. This occurs because the nerves supplying the organ are on the same neural pathway as nerves supplying certain areas of muscle/bone. This causes the brain to get confused about where the pain is coming from, and assumes it is coming from the more common area of muscles or bones. The most well known instance is the heart causing pain down the left arm.

Referred pain from organs can be due to inflammation or the organ working inefficiently.

Could your persistent right shoulder pain actually be due to your liver needing some support?

Remember to always consult your health care practitioner if you are concerned.

A keystone habit is an essential habit to which the whole depends. It’s the lead domino habit that creates a ripple effect into everything else you do in your life.

Identifying which is your keystone is your key to not just your goals but your health.

Too often we restrict our lives by over-stating our responsibilities. “I don’t have time”, “I’m too busy”. Geesh, I hear myself saying it too often to admit, but what we are really saying is “I am not prioritizing that”.

We start taking short cuts. Look for convenience or even self sabotage because we start to lose control over our own time, restricted by our own inherent belief systems.

The 21st Century affliction of go, go, go or FOMO creates a false competition with the external ‘outside world’ that means you sacrifice your health for immediacy; a dopamine rush that is not sustainable, nor beneficial.

Busy people believe that good health and personal responsibilities are at odds with one another. This is a myth but worse still,it’s an excuse.

❓How do I identify my keystone?

“Success leaves clues. Failure leaves litter”

Look back at times when things went well. What habits were you implementing? Sleeping 8 hrs? Restricting alcohol? Eating unprocessed foods?

Now look at why you chose to do that. What motivated you at that time? Was it ambition? Competitiveness? Fear? Love?

Recognizing “your driver” will help identify which habits are more likely to be your “keystone”.

Now look at times when things went wrong. Times you didn’t achieve your goals. Times you were left disappointed. Analyze those. Be critical. Where did it fall down?

In 99.9% cases despite your initial reaction. It wasn’t your workload and I’m sorry to say it was your fault.

So change it.

For me, mine is sleeping 8 hours. When I do this I avoid junk food and excess caffeine; I train at a higher quality and more regularly, I’m more efficient and deeper in my work and (I have to admit) I’m less cranky.
Why do I not sleep 8 hours all the time?

Because I tie my productivity to my self worth. I keep working longer for that dopamine kick of “you’re the best”. Yep, stupid isn’t it. I am certain that my clients would still appreciate me at 8.30pm and not just 10.30pm when they leave the clinic.

So for me my plan is to tell myself I’m good enough with a little less output. That I will feel ok reducing my hours knowing that my clients understand, then… get to sleep. Get my 8 hours and allow everything to fall into place.

Plan it out

Success goes way beyond sleep, food prep or step counts. It is all about identifying behaviors within yourself that are beneficial and not detrimental to your sense of self worth. This will lead to you creating the right environment to achieve your goals.

Timetable out what that environment looks like. What would be your “ideal day” then stick to it. Your keystone habit for this to succeed must be a non negotiable.

What’s your keystone habit that prepares you for success? What behavior trait do you find is behind your constructive or destructive behaviors? Drop a line below

Maddison Coates - 200m
2023 MyPhysio Sponsored Athlete
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Watch this space. Maddie has made some big shifts the last few years to set her up to achieve her dreams of the Olympics. On and off the track, Maddie carries a special energy that is in the process of being calibrated for big performances. She represents MyPhysio proudly as an athlete dedicated to optimising her mind, body and soul to realise her potential in the 200m. We are excited to see what unfolds over the next phase of her career.

ACHIEVEMENTS

2019 - Doha World Championships (4x100m relay).
2019 - Yokohama World Relays (4x100m).
2019 - 200m Open National Champion.
2018 - Commonwealth Games 200m semifinalist and 4x100m representative
2018 - Open Men’s Rye Gift 120m Champion (PRO circuit)
2017 - Stawell Gift Finalist as the back marker (3rd).
2016 & 2014 - World Junior Representative (200m & 4x100m).
2015 - 200m 4 x Junior National Champion

PERSONAL BESTS
100m - 11.52s
200m - 23.06s
4x100m - 43.19s

Tayleb Willis - 110mH
2023 MyPhysio Sponsored Athlete

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PERSONAL BEST
100mH 13.85s

ACHIEVEMENTS
5 x National Champion
3rd fastest Australian junior hurdler in history
5th World U20 Championships in Columbia (2022)

Lateisha Willis - 100mH
2023 MyPhysio Sponsored Athlete
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I started little athletics at the age of 10 and instantly fell in love with the sports. Started off as a triple jumper and sprinter. Made my first nationals aged 12. I then switched to sprint hurdles and won consecutive national titles from U15 up to U20. Have been injured and unable to compete for the last few seasons but am raring to go! Hoping to make senior teams in the near future!

PERSONAL BESTS

100mH - 13.59s

9 x Australian junior champion
16 x Victorian junior titles over 100m, 200m, 200mH, 90mH and 100mH
2021 Open 100mH Victorian Champion
Commonwealth Youth Games Silver Medalist
World Junior Semi Finalist
Oceania Melanisian 100mH and 100m champion

📚EDUCATE YOURSELF

You can be your own best health carer. Educating yourself on a particular condition or response has been shown to reduce the effects of stress (higher cortisol, increased pain and insulin resistance) Engaging a trusted health practitioner or coach who explains the why and makes you an integral part of the decision making process has huge benefits and helps you to know your limits.

Cultivating good relationships is another strategy for combatting stress.

Social interactions have been shown to increase the presence of oxytocin which has been shown to reduce blood pressure, reduce cortisol and increase insulin and wound healing rates. (Unvas-Moberg, 1998)

Conversely toxic interactions have demonstrated the reverse physiological effects.

Address your circle.

Xander Byrne - 110mH & 400mH
2023 MyPhysio Sponsored Athlete
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Looking forward I am aiming to secure a scholarship to a university in the USA where I can further my sport and study. I also wish to compete on the world stage at World Championships, Olympics, Commonwealth Games etc and become the best athlete I can be.

Sam from Myphysio is helping me through this journey by supporting me with rehabilitation of injury, recovery, strength and conditioning programs, testing and advice. Sam has been a valuable asset in helping me achieve my goals.

ACHIEVEMENTS
1st U20 Victorian State Champs 400mH
1st Australian nationals 400mh u18
1st Australian nationals 4x400 u18
2nd Australian nationals 400mh u17
2x1st state 400mh
3rd Oceania 400mh

PERSONAL BESTS
100m - 10.97
200m - 22.16
400m - 49.68
110m hurdles - 14.6
400m hurdles - 54.6

Meditation has been shown clinically to improve physiological effects such as reduced pain sensitivity, high blood pressure, chronic pain levels, quality of life in chronic diseases and emotional abuse.

It has also been shown to reduce mental stress and reduce sleepiness (Horowitz, S. (2010).

Neuroplastic changes in the central nervous system (CNS) have been observed on EEG and functional MRI scans in subjects with as little as 4 weeks meditation experience.

𝘐𝘯𝘵𝘳𝘰𝘥𝘶𝘤𝘪𝘯𝘨
𝗘𝗺𝗶𝗹𝘆 𝗦𝗽𝗶𝘁𝗲𝗿𝗶
𝙿𝚑𝚢𝚜𝚒𝚘𝚝𝚑𝚎𝚛𝚊𝚙𝚒𝚜𝚝

Emily graduated from the University of Melbourne where she completed her Doctor of Physiotherapy degree in 2022. Prior to this she completed a Bachelor of Biomedical Science at Monash University in 2019.

Emily has a keen interest in AFL, running and tennis. She has previously worked as a sports trainer for two years at Altona Football Club and is currently working as a trainer for the Western Bulldogs VFL team. She is also currently completing her ASCA Level 1 Strength and Conditioning Coach Accreditation.

Emily looks forward to working with a range of age groups and athletic abilities to improve their physical function and performance using individualised rehabilitation programs.

In her time off, Emily enjoys running, going to the gym, playing tennis and water skiing.

If you have any questions or would like to book an appointment with Emily then please call 1300 141 143 or email [email protected].

Exercise with a smile, do not dread it, embrace the challenge.

The body remembers experiences/activities as “neurosignatures’ which enable the actions to be repeated without relearning constituent parts.

Therefore when we associate an activity with a positive attitude the body is far more likely to retain it then if we go into it with a negative one. (Ware, K., 2010)

𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝗜 𝗱𝗼 𝘁𝗼 𝗰𝗼𝗺𝗯𝗮𝘁 𝗦𝘁𝗿𝗲𝘀𝘀?

The three main forms of stress that we encounter in our lives are Physical, Mental and Emotional, but the body perceives these all the same way. There is no battery for your physical stress, a separate one for your mental stress and another for your emotional stress, your body is the battery and your reserves to manage the stress are only finite.

There are many ways to combat Stress which we will share over upcoming posts. The first tip is to address Lifestyle factors.

Simple steps to combat stress through lifestyle factors include:

Get 8 hours sleep a night, avoid processed foods and sugar, get sunlight on your skin, drink at least 35m of water per kg of body weight with added electrolytes just as a start... For more information we go into this in more detail in our Wellness series.