Lambton Physiotherapy and Sports Medicine - Newcastle

Do you sit at a desk, and experience tightness in your muscles? You can boost your energy and improve your posture while at your desk with these exercises and stretches!

1. Chair squats - Stand up and down 10 times.
2. Arm stretch - Reach your arm overhead. Hold for 20 seconds each side.
3. Shoulder stretch - Reach both arms behind your back, aiming to link your fingers together.
4. Knee extensions - Straighten your knee in front of you 10 times. Repeat on the other side.

Give these a go and let us know how you go! 😍🙌🎉

(Please note: The above is general advice only, and not medical advice. Please proceed with caution or ask your physiotherapist/exercise physiologist if you have any questions or concerns!)

Achilles tendinopathy is an overuse injury of the Achilles tendon (a large band of tissue that connects your calf muscles to your heel bone). This tendon plays a crucial role in running, walking, and jumping, as it allows you to push off with your foot. When the tendon is subjected to excessive stress without adequate recovery, it can become irritated and inflamed, leading to pain and stiffness.

Common symptoms include:
- Pain in the morning
- Pain along the back of the heel that worsens with activity
- Intermittent swelling
- Pain the day after exercise
- Possible thickening of the tendon

Rehabilitation usually consists of a progressive loading program, focusing on building up the capacity and tolerance of the tendon to increased loading. Our trained physiotherapists can assess your injury and work with you to develop an individualised program to get you back to sport and/or daily activities without pain.

Wishing a very happy birthday to our physio Pat! We hope you have a wonderful time celebrating, and get spoilt lots! 🥳🎉

Our Exercise Physiologist Queenie gave a presentation on "Exercise for Parkinson's Disease", for a Parkinson's Support Group meeting on Saturday at Charlestown Multi-Purpose Centre! It was lovely to have such a great turnout on the day, and to provide awareness on the importance of exercise for assisting with symptom progression!

Big thank you to Sandra Elms (Chairperson of the support group, pictured on the left), and Victoria Jago (Treasurer, pictured on the right). Both ladies do amazing work advocating for improved accessibility to supports and services for those living with Parkinson's Disease, and much more!

Parkinson’s Disease is a neurodegenerative disorder that affects the dopamine-producing neurons in a specific area of the brain called the substantia nigra.

Main motor symptoms that can lead to diagnosis include: bradykinesia (slowness of movement), tremor, and rigidity. Research has indicated that non-motor symptoms including reduced sense of smell, cognitive changes, and affected sleep, can precede motor symptoms and diagnosis by up to 20 years.

Early research indicates that a tailored exercise program which is both physically and mentally challenging, is beneficial for slowing down symptom progression. This is in adjunct to appropriate medication and other therapies such as speech and occupational therapy.

Book in with our Exercise Physiologist to develop a program tailored to your needs! 🙌

Staff Spotlight is on Emma this week!

Emma is a Physiotherapist at LPSM, with a strong background in the management of musculoskeletal and neurological conditions. Emma grew up playing a variety of sports, and has a particular interest in and understanding of sailing, soccer, and netball. Outside of work, Emma enjoys getting outdoors for a hike, gardening, and home renovations.

Fun facts about Emma:
1. Has done the Everest Base Camp Trek with her husband.
2. Has become pretty handy through home renovations, including plastering, replacing floors, painting, and installing shelves and insulation.
3. Has recently become a first-time mum to a beautiful eight month-old baby girl. 😍🙌

Happiest of birthdays to our senior physio Russell! We hope you have a wonderful day and get absolutely spoilt 🎉🙌✨

We had the pleasure of hosting Rachel, a fourth year physiotherapy student from the University of Newcastle, for her student placement over the past five weeks! Rachel has learnt a lot from our senior physios Will and Russell, and also helped out with group exercise classes, and has been a great asset to the team!

From all the team at LPSM, we wish her all the best in her future as a physiotherapist! 😍🙌

Staff spotlight this week is on our newest staff member Pat!

Pat is a new graduate physiotherapist at LPSM. Pat has been very active since a young age, and enjoys running, cycling, soccer, and cricket. Pat has a particular interest in lower limb injuries, movement biomechanics, and sporting injuries.

Fun facts about Pat:
1. Plays for the Stockton Sharks, good for at least one goal.
2. Enjoys playing soccer, watching soccer (woke up at 5am to watch the Euros), and talking about soccer.
3. Can do single leg squats for reps.

To book in with Pat, call us on (02) 4965 5655 or book online at www.lambtonphysio.com.au/booking

We're currently enjoying the last week of clinical pilates classes for Term 2, before we have a break for two weeks (school holidays). Classes will resume for Term 3 on the week of Monday 22nd July. Existing class participants should have received an email regarding re-enrolment for Term 3.

We are also continuing to run our GLA:D (Good Life with osteo-Arthritis: Denmark) classes four times a week.

We have limited spaces available in our classes for new patients - if you are interested in giving it a go, please call us on (02) 4965 5655 or visit our clinic at 110 Elder St Lambton to enquire about a pre-exercise assessment! 😍🙌

Do you suffer from jaw pain, difficulty opening your mouth wide, clicking, or struggle to bite? You may be experiencing a Temporomandibular Disorder (TMD). 😁

TMD is an umbrella term that covers an array of issues to the TMJ (Temporo-Mandibular Joint - a hinge joint that also glides forwards/backwards as you open and close your mouth. You have a TMJ on either side of the jaw and it is positioned just in front of your ear). TMD can include arthritis, disc displacement, trigeminal neuralgia, muscular dysfunction or injury to the capsular and ligament tissue. These may produce pain, clicking, crepitus (grating noise) and may even cause the jaw to become locked open or closed.

Our Practice Principal and Senior Physio, Will Littler, specialises in treatment of jaws and TMDs, and can assist with your symptoms. Book an appointment today online at www.lambtonphysio.com.au/booking, or call us on (02) 4965 5655. 😁😍🙌

Very proud to be sponsors of the Zone League teams! They have all done so well in the first half of the season, despite all the washouts recently! Good luck to all players for the remainder of the season 💛🖤⚽️

Very proud to be sponsors of the Lambton Junior Soccer Club this season! Good luck to all players ⚽️🙌

As we approach the halfway point of the season we would just like to extend another massive thanks to our zone league sponsors for 2024 👏🏽💛🤎

Club Lambton
Alfabs Group of Companies
Sunmac Scaffolding
Lambton Foot Clinic
Lambton Physiotherapy and Sports Medicine - Newcastle
Scratchleys
Hunter Construction Group
Commercial Collective
Total Landscaping
Newcastle Colorectal Surgery

A big warm welcome back to our physio Emma!

Emma has recently returned from maternity leave, and is available for appointments on Mondays, Wednesdays, and Thursdays. Many of our patients and Lambton locals would have had the pleasure of seeing Emma in the past, and can vouch for her kind nature, comprehensive treatment of injuries and conditions, and patience!

To book an appointment with Emma, call us on (02) 4965 5655 or book online at www.lambtonphysio.com.au/booking 😀😍

Osteoporosis is a common disease in Australia, with 1.2 million people estimated to have osteoporosis and a further 6.3 million with low bone density. Of those aged 50 years and over, 2 in 3 have osteoporosis or osteopenia.

Osteoporosis is when bones become fragile, leading to a higher risk of fractures (or breaks) than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so even a minor bump or fall can result in a fracture. Research has shown the common sites where broken bones occur are the hip, wrist and spine.

Current evidence suggests that targeted exercise including progressive resistance training, impact training, and balance activities are the most beneficial in treatment and management of osteoporosis and osteopenia (in conjunction with medical treatment and dietary review).

Our exercise physiologist can assist with developing a program suited for your needs, call us on (02) 4965 5655 or visit our website www.lambtonphysio.com.au/booking to book an appointment today!

A huge thank you to our placement student Maddy for all her hard work over the last five weeks! Maddy has learnt a lot from our senior physios Will and Russell, and has been a great asset to the team.

We wish you all the best in your future as a physiotherapist! 😀🥳

Do you struggle with knee pain? It could potentially be Patellofemoral Pain Syndrome (PFPS).

Patellofemoral pain syndrome (PFPS) is a broad term used to
describe pain in the front of or around/behind the kneecap (patella),
in the absence of other pathologies. It commonly manifests as vague anterior knee pain that worsens with activities such as running, stair climbing, squatting, and prolonged sitting.

There are many factors which may contribute towards PFPS, including: trauma, overuse, patellar malalignment, and muscular imbalances. Psychological factors including fear, anxiety, and depression can also contribute.

If you are struggling with knee pain, our trained physiotherapists and exercise physiologist can assess your symptoms, provide education, and provide treatment (may include manual therapy and exercise therapy) to improve your condition.

To book an appointment:
- Call us on (02) 4965 5655,
- Book online at www.lambtonphysio.com.au/booking, or
- Visit us at 110 Elder St, Lambton NSW 2299

Happy Friday, and happy 2 year work anniversary to our senior physio Russell!

Russ joined the LPSM team with a wealth of experience and a special interest in sports injuries and foot/ankle injuries. Russ is very familiar with the rehab process, having been through multiple sports injuries himself. As a senior physio, Russ has assisted with training our junior staff, and is always happy to help with complex cases and presentations. All of Russ' patients can attest that he is friendly, takes the time to listen, has a great sense of humour (and extensive knowledge of sports), and is a great physio!

Congrats Russ on 2 years with Lambton Physio, we are incredibly lucky to have you on our team.

Welcome to our newest physio Pat!

Pat graduated with Honours from the University of Newcastle. From a young age, Pat’s love of all sports saw him playing soccer, cricket, running and cycling. His own sports injuries inspired him to become a physio, driven by his desire to help others overcome setbacks and enabling clients to realise their potential.

From personal experience, Pat has a special interest in lower limb injuries, particularly in movement biomechanics. To complement his interest in sports physiotherapy, Pat holds a strong knowledge in strength and conditioning. Pat has worked as a Sports Trainer and Physio for Hamilton Azzurri, Mayfield Tigers Seniors and currently Stockton Sharks Soccer clubs.

Outside of work, Pat enjoys camping, playing soccer for the Stockton Sharks, going to the gym, playing tennis with mates and hopelessly supporting Everton.

Please help us with giving Pat a warm welcome to the Lambton Physio team!

Our Exercise Physiologist Queenie celebrated Exercise Right Week with a sunrise walk at the beach! Exercise Right month continues until the end of May, with this year's theme being "Just Move!", encouraging everyone to be active in all and whichever ways they are able.

Huge thank you to local Newcastle EP businesses Transcend Health, Uplift Exercise Physiology, and Hunter Rehab and Health for organising the event! What a great turnout on the day, it was an absolutely beautiful morning for a sunrise walk!

Have you experienced a hip or groin injury in sport? These are common in sports involving running, changes of direction, and lunging movements, such as soccer and rugby.

As part of ongoing professional development, our clinical staff have in-services every fortnight, discussing emerging research and topics of interest. Our physiotherapist Jenai has completed her Level 1 and 2 Sports Physiotherapy courses, and gave a presentation on hip and groin injuries in sports.

Our trained physiotherapists and exercise physiologist can assess your sports injury and help you return to sport safely and confidently, including athlete education which is important to ensure adequate load management and injury prevention for future.

To make a booking, call us on (02) 4965 5655 or book online at www.lambtonphysio.com.au/booking

It's Exercise Right Week! The theme of the campaign is "Just Move!", encouraging all Australians to enjoy movement daily, whether it's going to the gym, going for a walk with friends, doing some gardening, or playing with kids/grandkids etc!

Visit www.exerciseright.com.au for free resources (including eBooks, fact sheets, and exercise videos) to get you started on your exercise journey, or use the "Find an Expert" search function to connect with accredited exercise professionals in your area and find the best expert for your needs, ability, condition and goals.

Happy Friday! Our Staff Spotlight is on Will this week.

Will is the Practice Principal and Senior Physiotherapist at LPSM, specialising in TMJ/Jaw Pain and headache treatment. Outside of work, Will enjoys surfing, talking about surfing, and spending time with his wife and three year old son Max.

Fun facts about Will:
1. Has got the moves! Dances like Fred Astaire (according to one of our lovely admin ladies Julie).
2. Loves playing pranks, has a great sense of humour.
3. Is currently top of the ladder in our footy tipping comp! Favourite team is the Canberra Raiders.

GLA:D is an education and exercise program developed by researchers in Denmark, for treatment of hip and knee osteoarthritis.

The program includes:
- An initial assessment with a certified GLA:D clinician
- Two online education sessions
- Group exercise sessions - twice per week for six weeks in clinic, before continuing for a further six weeks at home.

Call us on (02) 4965 5655 or visit our website www.lambtonphysio.com.au for more info!

Feel Good Friday - Client Story!

John has recently completed the GLA:D (Good Life with osteo-Arthritis: Denmark) Program at Lambton Physio, for treatment of his knee osteoarthritis.

John consistently attended two exercise sessions per week for six weeks, and has seen considerable improvements in his leg strength and walking speed. John will now continue independently with the program at home, in addition to walking and cycling. Great work John!

Heart Week is Australia’s national heart health awareness week held in May each year. It provides an opportunity for the Australian public and health professionals to start a conversation about heart health and take positive steps to reduce their heart disease risk.

This Heart Week, we’re encouraging everyday Australians to never miss a beat by speaking to their GP about a Heart Health Check. The Heart Foundation website also has a free Heart Age Calculator, designed to help you understand your risk of heart disease. This can be accessed at https://www.heartfoundation.org.au/heart-age-calculator

Exercise can be a great way to improve your heart health (in addition to medications and other therapies). Speak to your health professional today about ways you can improve your heart health and reduce heart disease risk.

Driven by Exercise & Sports Science Australia (ESSA), Exercise Right is a public initiative designed to educate Australians on how to lead more active lifestyles and exercise right for their bodies.

The Exercise Right Challenge runs during May 2024, and encourages all participants to "Just Move!" for 30 minutes per day, for 30 days (each day of May). Movement or physical activity includes structured exercise (e.g. gym sessions, sports), walking, mowing the lawn, playing with kids/grandkids, and any other incidental activities where you are not sedentary.

A great way to incorporate more movement to your day is having exercise "snacks" throughout the day - i.e. short 5 or 10 minute bouts of activity. For example, spend 5 minutes doing squats, calf raises, and wall push ups in your kitchen while cooking breakfast. These exercise "snacks" will accumulate towards your daily recommended physical activity guidelines of 30 minutes of activity per day.

If you are wanting more guidance on where to start, don't hesitate to book in with our Exercise Physiologist! Call (02) 4965 5655 to book, or book online at www.lambtonphysio.com.au/booking

The countdown is on - only two more sleeps til May and til the Exercise Right Challenge kicks off!

Join the Exercise Right Challenge and engage in any movement for 30 minutes a day for 30 days in May. Whether it’s hiking, playing sport, gardening, housework or walking – just move!

The Exercise Right Challenge is designed to support you in creating daily healthy habits and incorporating movement into your regular routine. Let’s create a healthier and more active Australia together!

PLUS you’ll go into the draw to WIN an LSKD activewear voucher when you register for the challenge. Winners will be selected randomly and not chosen based on performance.

Register now at https://exerciseright.com.au/exercise-right-2024-challenge-sign-up/

Clinical Pilates at Lambton Physio will resume for Term 2, starting next Monday 29/04/2024!

Classes are run by an exercise physiologist, and are limited to four participants per class. Sessions focus predominantly on building core strength and stability, as well as injury rehabilitation for any pre-existing injuries or niggles.

There are very limited spaces available in classes for Term 2, call our friendly admin staff or visit us to enquire now!

Ph: (02) 4965 5655
Location: 110 Elder St, Lambton NSW 2299