Southcare Lifecare Physiotherapy

NEW! Postnatal Clinical Pilates led by a Women's Health Physio, INCLUDING baby-cuddling volunteers to care for your bub in the same room!
Starts next week on Tuesdays at 11am.
Private health rebates apply :)
Places are limited so call Southcare today to book on 08 6332 6666.

How's your running technique?

Even if you're not competing for a gold medal, good technique is still important to boost your speed and help you stay injury-free!

Here are some essential tips from Lifecare Cockburn: https://www.lifecare.com.au/clinic/cockburn/news/run-faster-and-stay-injury-free/

LifeCare Cockburn ARC

Are you ready to don the Lycra? 🚴

The Australian track cycling team was in top form this week as they sped around the velodrome to secure a gold medal.

But before try to copy their aerodynamic posture in your own cycling, think of your hips!

Cycling is a relatively low impact sport - this is one of the reasons it's such a great option for middle-aged men.

However, there is still risk of injury.

Hip pain is a common issue, especially pain at the front of the hip for middle-aged cyclists.

This "pinching" feeling is usually hip impingement caused by:

• Positioning of hip when leaning forward
• Repetitive movement from pedaling
• Wear and tear
• Tightness of the hip capsule
• Strength and tightness of surrounding muscles

Over time, this minor irritation can build and cause swelling, and increased pain.

Luckily, there is plenty you can do to avoid this!

Check out our blog for some tips to avoid hip pain and keep cycling: https://www.lifecare.com.au/blog/hip-pain-in-cycling/

*Good news!*
Saturday appointments are now available with Claire for Pelvic Health Physiotherapy, 1 on 1 Clinical Pilates or any other type of physio appointment you need. Get in touch to book in today! www.lifecare.com.au/southcare

We were on the edge of our seats watching both the Australian Boomers and the Australian Opals make it to the basketball quarter finals! 🏀

The Aussie players have avoided any major spills on the court, but not all teams have been as lucky.

Basketball comes with its fair share of injuries.

Whether you're in the pros or play in school or community team, strengthening and conditioning exercises are important to help you avoid injuries.

Check out LifeCare Prendiville's article to learn about prevention and treatment for some of the most common basketball injuries: https://www.lifecare.com.au/clinic/prendiville/news/get-ready-for-the-olympics-with-lifecare-prendiville-physiotherapy/

After an intense two weeks swimming in Paris, we're sure many athletes will be experiencing the dreaded swimmer's shoulder!

Swimmer’s shoulder is where the structures at the front of the shoulder are ‘pinched’ and become inflamed.

Symptoms include sharp, pinching pain at the front of the shoulder which particularly worsens with overhead movements or lying directly on the affected shoulder.

It's not just elite swimmers who experience this though.

Swimmer’s shoulder can affect up to 50 – 70% of seasonal swimmers.

Luckily, physios can help with recovery, as well as injury prevention!

Check out Lifecare Leichhardt's article to learn more: https://www.lifecare.com.au/clinic/leichhardt-sports-physiotherapy/news/swimmers-shoulder-the-most-common-injury-in-competitive-swimming/

Leichhardt Sports Physiotherapy

Congratulations to the Matildas on an amazing match 💚💛 (who else was watching live for Kennedy's goal against the US?!)

Their never say die spirit was on full display!

Although their time at the games is over, we're looking forward to seeing the Tillies play on home soil again... and seeing Sam Kerr rejoin the team as she recovers from her injury.

Kerr's experience shows that even the most skilled soccer players still carry a significant risk of injuries.

Areas like the knee, ankle, and thigh are particularly at risk.

Usually these injuries happen when players haven't warmed up effectively or lacks strength and flexibility in critical areas.

To help prevent non-contact soccer injuries, a program called the FIFA 11+ was developed.

The warm-up can be found for free online, takes about 10-15 minutes to complete and only requires a ball.

There is a version specifically designed for children under 14 as well!

Check out the article from LifeCare Croydon Sports Medicine to learn more about it: https://www.lifecare.com.au/clinic/croydon/news/play-smart-stay-safe-reduce-soccer-injuries-with-the-fifa-11-program/

Pelvic health issues can affect anyone... even professional athletes! 🥇

You've probably heard about people needing to strengthen their pelvic floor muscles, but not all pelvic floor issues are caused by weak muscles.

Sometimes these muscles are holding too tightly and have difficulty relaxing.

This can be the case for elite athletes, particularly those who do a lot of strong core-based exercises.

Keeping these muscles contracted for too long without properly relaxing them can lead to issues like:

• pelvic pain
• difficulties inserting tampons
• pain during s*x
• difficulties with emptying the bladder or bowel

Whether you're a professional athlete or not, it's important to recognise the signs and symptoms of pelvic floor issues.

Check out the article from Lifecare Wembley's pelvic health physios to learn more: https://bit.ly/4dsF8KL

Did you know that wearing the right sports bra can help reduce your risk of knee injuries?

New research shows that proper breast support can lead to better landing mechanics, decreasing stress on your ACL.

So, when you gear up for your next run or workout, make sure you're giving your body the support it needs from head to toe!

Check out the article form the ABC to learn more: https://www.abc.net.au/news/health/2024-04-24/breast-support-bra-choice-linked-to-risk-of-acl-knee-injury/103736994

The bra you exercise in could be putting you at greater risk of an ACL tear When women pick out a sports bra they're probably not thinking of their knees, but surprising new research shows there's a link between breast support and serious knee injuries.

Did you know that stress can affect your injury recovery?

Studies show stress can lead to poorer immune response and healing.

That means if you have an injury like a muscle tear, being stressed out can impact how your body heals during recover.

That's why your physio asks questions about other factors that could be affecting your stress levels.

A comprehensive physio assessment is about more than just assessing your physical state.

It's about getting a deeper insight into all factors that can impact your recovery.

Check out LifeCare Croydon Sports Medicine's article to learn more about how stress affects injury recovery: https://www.lifecare.com.au/clinic/croydon/news/does-stress-affect-injury-recovery/

What’s on your NAIDOC watch list? 🍿

There are so many talented Aboriginal and Torres Strait Islander filmmakers sharing their stories.

Whether you want to relive Cathy Freeman's iconic win at the Sydney 2000 Olympics or to learn more about Indigenous Drag Queens, there's plenty you can binge this week!

Browse some of the recommendations below:

🖤 Freeman Documentary: https://iview.abc.net.au/show/freeman
💛 ABC iview Indigenous Showcase: https://ab.co/3VTo1L1
❤️ SBS On Demand NAIDOC Week: https://bit.ly/4cI4rIC

NAIDOC Week 2024 Keep the Fire Burning! Blak, Loud and Proud

Did you know Indigenous Australia contains more than 200 different nations and Language groups?

As part of APM Group, our head office lies in Boorloo (Perth) on Whadjuk Noongar boodja (Country).

We acknowledge Aboriginal and Torres Strait Islander people as the Traditional Custodians of this Country throughout Australia and their continuing connection to land, sea and community.

No matter where we live or work, each area has its own story, shaped by traditions and experiences of its Traditional Owners.

We encourage everyone to learn about the Country you live on.

The AIATSIS Map of Indigenous Australia is a good starting place: https://aiatsis.gov.au/explore/map-indigenous-australia

Our highly qualified Clinical Pilates trained Physios know how to keep clients motivated and moving towards their personal goals. 📈

We take pride in our people, and always love hearing about their positive impact from wonderful clients.

Thanks for the kind words, Mary!

For friendly and tailored support to help guide your performance, or recovery we're here for you.

To find your local clinic and book an appointment visit https://www.lifecare.com.au/

Confirmation of what we have been telling people for decades!

According to this recently published study, walking three times a week ‘nearly halves’ the recurrence of low back pain.

While this may be news to some, Lifecare Physios were already in the know.

We have always worked to get you better as fast as possible, and keep you better for as long as possible.

There is no question: regular exercise and activity (such as walking) is a fundamental key to keeping your back and neck healthy.

Don’t like walking? That’s okay!

Any form of regular exercise - such as running, swimming, cycling or gym work - will help significantly.

So, next time you see a Lifecare Physio for your back or neck pain, you may also want to dust off your walking shoes!

https://www.theguardian.com/society/article/2024/jun/19/walking-three-times-a-week-nearly-halves-recurrence-of-low-back-pain

Do your kids dream of becoming an Olympic swimmer? 🏊🥇

After watching Ariarne Titmus' win gold for Australia over the weekend, many young Aussies will be inspired to jump in the pool.

So how can they get started?

It's important for young swimmers to start slowly.

Focus on gradually increasing the volume and intensity of their training so they can make steady progress without risking injury.

Here are some training tips from the physios at Lifecare Cockburn for young swimmers with Olympic aspirations!

Check out their article to learn more: https://www.lifecare.com.au/clinic/cockburn/news/what-it-takes-to-be-an-olympic-swimmer-as-a-young-swimmer-what-should-i-do/

LifeCare Cockburn ARC

If you're keen on running the distance, when was the last time you checked on your technique?

Your running technique impacts all factors of your run, including efficiency, speed and risk of injury.

While there are many running technique variations, some common features seen in good runners include:

✔️ Hips forward – good runners will keep their hips forward when they land, and not allow their hips to sink back on contact

✔️ Light on feet – feet may look like they are ‘clawing at the ground’ and minimal noise can be heard when landing

✔️ Up tall – a good runner will be upright through their chest like they have a string through their chest up to the sky

For more valuable running tips and guidelines for creating your optimal training program, check out our blog: https://bit.ly/3teh4tf

Running technique and structuring your training program for a marathon | Lifecare Authored by Aidan Rich, APA Sports and Exercise Physiotherapist at Lifecare Ashburton Sports Medicine.

Pregnancy-related pelvic pain is a common condition that can manifest in different ways.

For example, you may experience pain in the lower back, aching around the p***c area, difficulty walking, climbing stairs, or turning in bed.

The effects can take a toll on your daily life and wellbeing.

Fortunately, our physiotherapists can support expectant mothers looking for effective relief from their condition of pelvic pain.

Physio can assess the problem to diagnose the specific cause and tailor your treatment using some of the following methods:

• Strength and exercise plans
• Manual therapy
• Education and advice on posture
• Pelvic support and bracing device prescription
• Pain management techniques and advice
• Lifestyle modifications to daily activities that may be aggravating PGP

🔎 Learn about some of the common causes and symptoms here: https://www.lifecare.com.au/understanding-pregnancy-related-pelvic-girdle-pain/

We're here to help you navigate your pregnancy with greater comfort and confidence. Contact our team of experienced physios today.

💥 Dealing with persistent lower back pain?

Reduced back mobility, muscle strength and control may be contributing to the problem.

If you want to address the issue and prevent pain returning, Clinical Pilates could be your answer!

✔️ Perfect for beginners and adaptable for all fitness levels, Pilates targets strength and mobility through various equipment and mat exercises.

After an initial assessment at Lifecare, your physio will develop an individualised program for you to complete in a supervised and supported environment.

ℹ️ Find out more: https://www.lifecare.com.au/clinic/lifecare-point-walter/news/pilates-for-low-back-pain/

Feel the difference yourself and book an assessment with us today: https://www.lifecare.com.au/clinic/

What should you do after a workout?

💧 Rehydrate

You lose a lot of water when you exercise!

Drink a bottle of water after you're done and continue sipping water throughout the day.

Sports drinks can also help you replenish any electrolytes and salts you lost through sweat, especially after longer workouts.

🥑 Refuel

When you exercise, your muscles drain your stores of carbohydrate, fat and protein.

You need to restock these to help your muscles recover.

Within half an hour of finishing your workout, grab a protein-rich snack like a protein shake - your body will thank you!

🧘 Cool down

A proper cool down will leave you feeling fresher the next day.

Take a 5-10 minute walk, go for a quick swim or stretch out any tight muscles.

💢 Treat injuries

If you notice any bumps, bruises and/or muscle tweaks, make sure you deal with them immediately.

Follow the RICE principle (rest, ice, compression, elevation) and see your physio if you're still sore after a couple of days.

For more tips on maximising your workout, check out LifeCare Point Walter's article: https://www.lifecare.com.au/blog/10-exercise-tips-to-maximise-your-workout/

10 exercise tips to maximise your workout | Lifecare Lifecare Point Walter

At Lifecare, we're really proud of our people and love seeing their great work celebrated through positive feedback from clients.

Our team strive to go above and beyond to help each and every client reach their personal goals - and we're thrilled to hear that Liz has experienced this first-hand.

Thanks for trusting us to be part of your health journey!

For great people, great practices and a great range of physiotherapy and allied health services, we're here for you.

Find your local Lifecare clinic and get in touch with us today.

Visit our website: https://lifecare.com.au/clinic

Surgery isn't always the answer for chronic pain.

You may have seen the Four Corners episode a few weeks back discussing people's experience with surgical intervention for chronic pain.

Following the broadcast, the Australian Physiotherapy Association conducted a flash poll that showed that over 90 per cent of physiotherapists said they have treated patients suffering after unnecessary and potentially harmful surgeries.

This doesn't mean that all surgery is bad.

Chronic pain is complex to treat.

Physiotherapy can be a safe, effective treatment for chronic pain as part of a multi-disciplinary evidence-based approach.

Lifecare physios work closely with surgeons to help choose the best approach.

Read the APA article to learn more: https://australian.physio/media/plea-pain-sufferers-more-support-non-surgical-interventions

If you've just had a baby, how do you know when is the right time to get back into exercise?

Your postnatal period requires specific exercises and timings to ensure you're looking after all areas of your body, without pushing yourself too hard.

But when do you know how much is too much... or just right?

We've developed some important considerations for postpartum exercise here: https://www.lifecare.com.au/blog/postnatal-period/

How can you be a genuine ally to your Indigenous clients and colleagues?

Physiotherapist and proud Woolwonga and Larrakia man Mathew Hoffman said it's about teamwork.

"Allyship is like having teammates: people to uplift you towards a common goal or support you with your own personal goals," said Matthew.

Check out The Deadly Physios podcast from Australian Physiotherapy Association to learn more:

APA | Nick Kenny and Matt Hoffman – How to be a genuine ally Australian Physiotherapy Association is the peak body representing the interests of 30,000+ physiotherapists & their patients. See PD, resources & advocacy.

Did you know up to 80% of the population will suffer from some form of lower back pain in their lifetime?

In fact, recent evidence shows that it's getting worse, not better.

One of the main causes is prolonged sitting.

Whether it's for work or school, many of us spend a large chunk of our day sitting down.

We can't stop you working or being at computer, but there are ways to make the days you're stuck at a desk easier on your back!

The best thing you can do is to take movement breaks.

Sitting isn't the problem. Being in the same position for too long is what causes issues.

So, every 45 minutes, get up, stretch and move around.

Your physio can also teach you some exercises to help relieve your back pain and prevent future injuries.

Book online with your local Lifecare clinic today at lifecare.com.au.

Looking to improve your mobility, recovery and performance?

Sometimes a gentle roll can make all the difference.

Foam rolling is a useful tool that you can add into your warm-up and cool-down routine, to help you release knots, reduce muscle tightness and improve your joint mobility.

Before you get started, take a look at some effective exercises and techniques: https://www.youtube.com/watch?v=C__qJBZUkVA

Lifecare Australia: Foam Roller Exercises Get the most out of your Foam Roller Exercises so you can get the most out of your movement!

❄️ Feeling the winter chill?

Aches and pains can often seem worse in the colder months.

When you're in pain, it can be incredibly tempting to skip your usual workout routine.

However, in many cases movement can actually help to limit the pain you are experiencing.

Want some tips and tricks to get you moving without pain this winter?

Check out the advice in our article: https://www.lifecare.com.au/blog/aches-and-pains-in-winter/

Endometriosis is a complex pain disorder and pelvic health physiotherapists can use a number of management strategies to help, says Angela James FACP, Specialist Women’s, Men’s and Pelvic Health Physiotherapist (as awarded by the Australian College of Physiotherapists in 2022).

It takes on average a person six and a half years to get a diagnosis, and a person’s experience of pain is frequently not represented accurately by the progression of the disease (i.e. patients with severe stage 4 endometriosis might experience minimal symptoms, whereas others with mild stage 1 might be significantly affected).

Read on as Dr James, with the contributions of Elise Fraser MACP and Dr Shan Morrison FACP, explain some of the parts of the body affected, and how pain can be managed using physiotherapy.

Physiotherapists can help with endometriosis Endometriosis is a complex pain disorder and pelvic health physiotherapists can use a number of management strategies to help, says Angela James. Endometriosis is derived from the Latin terms endo (inside), metra (uterus) and osis (disease). It is a complex, inflammatory, estrogen-dependent pain dis...

These numbers go to show we need to walk the talk when it comes to diversity and inclusion - in our everyday interactions, all the way to how we deliver health care. While saying ‘we’re inclusive’ might be easy, it doesn’t have impact.

What can you do this International Day Against LGBTQIA+ Discrimination (IDAHOBIT) to promote and uphold safe and affirming healthcare environments for people who identify as LGBTQIA+?

Dr Julie Walters APAM, a former member of the APA’s LGBTQIA+ advisory panel, previously shared in InMotion three easy but effective ways to make healthcare environments a safe and inclusive place for the LGBTQIA+ community. Read on below for key takeaways from her article, or visit https://australian.physio/inmotion/saying-were-inclusive-isnt-enough for the full piece.

If you’d like to learn more about IDAHOBIT Day, head to https://www.idahobit.org.au/

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Good luck to everyone taking part in HBF Run for a Reason this Sunday, including LifeCare Fremantle Physiotherapy!

We'll be cheering you on 🏅

Get ready to lace up those running shoes and join us for an unforgettable day at the HBF Run for a Reason on Sunday, May 19th ! 🏃‍♀️ 🏃‍♂️