Bend + Mend

From all of the Team here at Bend + Mend!

Treatment for knee pain almost always includes some form of exercise. You just need to work out which type suits your knees 🦵
Click to book: https://bendandmend.com.au/book-appointment/

Happy Father's Day.

This article by Australian Physiotherapy Association on TMD (temporomandibular disorder) may strike a cord with many people given that that this affects up to 15% of adults with women being more frequently affected than men.
Our Physio's are well-placed to diagnose and treat TMJ-related pain.
In some cases jaw pain can be referred from the cervical spine (neck) and in others the TMJ itself requires treatment.
Link to Article:

Five facts about disorders of the temporomandibular joint Dr Rod McLean of the APA Musculoskeletal national group presents five discussion points about the relationship between the temporomandibular joint and temporomandibular disorders, including aetiology, subtypes and diagnosis.

A lateral ankle sprain is the most common form of sprain especially in sports such as basketball, football and netball. If you "roll your ankle" you have usually sprained the lateral ankle ligaments and are far more likely to repeat the injury unless you do the right rehab program.

Our Women's Health Physio, Alle Foster, has completed specialised training in the management of conditions unique to women. Fortunately, there are many options available which can improve and often cure these conditions.

Our Physio’s Clo and Div setting their sights on the finish line at the City2Surf on Sunday. Did you join the other 80,000+ runners? We may see a few sore muscles in the clinic today…

All our Pilates Assessments are undertaken by fully qualified Physio's who have a special interest in Equipment Pilates. We often see people with recurrent injuries and persistent pain.
Click to book: https://bendandmend.com.au/book-appointment/

It's finally time for Athletics! This list is by no means exhaustive as each sport and distance requires its own set of exercises and intense training programs to reach top heights and speeds.

It's our 21st!!! We look forward to celebrating with all our loyal clients and are so thankful for your ongoing support.

https://bendandmend.com.au/

Gymnastics is one of the most entertaining sports to watch. They make it look so easy when in fact the muscle strength and flexibility required can only be achieved by the very elite.

Watching the Volleyball? Volleyball is becoming more popular in clubs and schools and requires whole body strength especially in the arms and core muscles.

Good luck to Australia's swim team! Inspired by our athletes? Here are some ideas to improve your swim times. A balanced program should include both strength and mobility.

What better way to kick off the Olympic Games than cheering on the Matilda's! First game today versus Germany.

It can be confusing to work out if you should apply heat or ice. Here are some general tips although if in doubt ask your Physio as there are some injuries that might not follow the usual rules. 🥶🤒

Heading to the slopes this winter? Working the right muscles to prepare for skiing and snowboarding helps prevent muscle soreness, injury and improves snow-sport ability.🏂⛷

Our Physio's have some helpful tips about attending your first appointment.

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When it comes to warming up, improving mobility and flexibility there are two main types of stretches: dynamic and static stretching. All though the literature is varied it is thought that each has its own unique benefits and purposes. Understanding the difference between the two can help you optimise your pre-workout routine and help select the stretches that work for you. 🤸

Our highly-trained Physiotherapists choose the most suitable treatment technique to relieve your pain, restore increase mobility, reduce stiffness and prevent ongoing discomfort. We assess each person based on their individual injury and goals, using up-to-date treatments that have proven to be effective. 🙋‍♀️🙋‍♂️

Do you suffer from annoying or recurrent LOW BACK PAIN? There are lots of small things you can do to help decrease your pain.
You PHYSIO can work with you to develop a pain-relieving program of exercises. These are NOT the same for every person and need to be tailored for your own back. Just because "they worked for my sister" does not mean the same ones are right for you.

Welcome to Div! Div comes from a sporting background being involved in football, futsal, long distance running and rowing as an athlete and as a Physiotherapist.
When she’s not in the clinic you’ll find her out running, practicing Pilates, surfing and exploring Sydney. She has also worked as a Pilates instructor in many fitness studios as well as having completed her clinical Pilates training.

The Wunda Chair (also known as a Pilates Chair) has become an essential part of the modern-day Pilates studios and is a and versatile piece of Pilates equipment designed to enhance strength, flexibility, and overall body awareness. From seated exercises that target the core to standing exercises that enhance balance and stability, the Wunda Chair allows you to perform a full-body workout with precision and control. Its adjustable springs allow you to modify resistance levels, accommodating beginners and advanced Pilates lovers.

Welcome to Adrian who has joined our team as Physiotherapist bringing with him his experience in treating sports injuries as well as neck and back pain. Adrian knows his way well around a sports field and gym with his involvement in football/soccer on and off the field. He is available at our Martin Place clinic.

With its bed height and stable bed frame, the Pilates Trapeze Table caters to beginners, elderly individuals, those recovering from injuries, as well as more advanced Pilates clients, making it ideal for a diverse range of clients. This comprehensive workout system challenges the body while providing feedback in various ways, ensuring that you achieve your fitness goals with precision and efficiency.

Reformer workouts focus on core strength and proper muscle engagement which improves athletic performance, back pain, injury recovery/prevention, weight loss, balance, bone density, and posture to name a few. It is a movement system designed to better our everyday life and well-being.

We often hear about leg length discrepancies affect back and leg pain, but how does this affect peoples running? Studies show there may be a link between the difference in leg length and osteoarthritis of the knee. With regards to back pain it was not a significant factor. There is not sufficient evidence to indicate the need for treatment based solely on measurements of leg length.

Have you ever done a workout at the gym to wake up the next day and struggle sit down on a chair? You were probably experiencing a phenomenon called Delayed Onset Muscle Soreness, or DOMS for short. While DOMS can be uncomfortable, it is usually a positive sign that indicates that your muscles are healing into a stronger state than before the activity. As you become more accustomed to the activity, your muscles will adapt, and you will experience less discomfort. And when that happens, take it as a sign to step it up and push yourself with the next round of squats.

Pilates Day celebrated on the first Saturday of May each year (May the fourth this year). Created by Joseph Pilates and used in rehabilitation of injured soldiers in World War 1 and later professional dancers who were injury bound. Pilates helps all people reach their full physical potential.

There are many positions that a bicep curl can be performed, and each position will alter the muscle bias and target slightly different areas of the bicep and surrounding muscle:

Supinated Grip – this is the most common grip for bicep curls where your palms face up. This type of grip will primarily target the biceps brachii muscle, which is the superficial muscle visible on your upper arm.

Pronated Grip – also known as a reverse grip. In this position, your palms face downward. While this grip will activate the biceps muscle, it will also strongly engage the brachialis and brachioradialis muscles, which are two muscles in the forearm, in addition to our wrist flexor muscles.

Neutral Grip – this grip involves holding the dumbbells with your palms facing each other, like in skiing. This grip will focus more on the brachialis and brachioradialis muscles, and to a lesser extent, the biceps.