Rural Health

👨‍💻📱 Online Bookings 💻 👨‍💻

We've updated our online booking portal and all services can now be booked in Tumut via the Synergy Healthworks website!

Need to book a consult but it's after hours?

Having a crazy day at work and can't pick up the phone?

✅ Don't stress, just head to our website and click 'book online'.

https://www.synergyhealthworks.com/tumut

Today is the Day!

Today, Tumut Rural Health officially merges with Synergy Healthworks.

As stated previously business will continue as usual with the current staff Evan, Leah, Karen & Geena, but now with the extra addition of Synergy staff members.

Please head over and follow Synergy Healthworks and on instagram to continue along our journey as this page will be ceasing shortly.

Exciting News!

Tumut Rural Health is merging with Synergy Healthworks.

Business will run as normal with Senior Podiatrist Evan, Physiotherapist Leah & our exceptional administration team Karen & Geena. You may notice some new faces around the Tumut clinic, including both Physiotherapists & Exercise physiologists. We welcome the new faces & the all the knowledge & experience of this mighty team.

Very exciting things to come in the future.

Watch this space...

👣❄️ Winter Foot Care Tips from Your Podiatrist! ❄️👣

As the temperatures drop and the first morning frost edges closer, it's important to still give your feet some TLC to avoid common cold weather foot complaints. Here are some tips from your local Podiatrist to keep your feet happy and healthy through the cooler seasons:

🔥 Keep your feet warm and dry: Invest in good quality, enclosed footwear to protect your feet from the cold and wet conditions. Wet and cold feet are more prone to chilblains and other issues.

🧴 Moisturise regularly: Winter weather can be harsh on your skin, leading to dry, cracked heels and other problems. Keep your feet moisturised with a thick, hydrating cream with urea to prevent painful cracks and fissures.

🧦 Woollen socks: Choose moisture-wicking socks made from wool keep your feet dry and comfortable. Avoid cotton socks in winter, as they can trap moisture and lead to cold, damp feet.

✂️ Trim your toenails carefully: Proper toenail care is essential year-round, but it's especially important in the winter when your feet in thick socks and boots to prevent ingrown nails.

🏃‍♀️Stay active: Don't let the cooler weather keep you cooped up indoors! Staying active helps improve circulation and keeps your feet healthy. Just be sure to wear appropriate footwear to keep your feet dry and warm!

Remember, your feet carry you through every season, so be sure to give them the care they deserve, especially during the winter months. If you have noticed an increase in foot pain or a change in foot colour you should get this checked early by your Podiatrist to ensure early diagnosis and treatment!

💪 This week is ESSA's Exercise Right week! 🏋️

🗓️ Exercise Right Week runs from May 20th-26th and invites us to take the challenge and move our body, our way, every single day!

🚶‍♀️‍➡️Did you know that moving for 30 minutes a day can make a world of difference to your health and well-being!

🏃‍♂️‍➡️ Whether you’re suffering from an injury, battling something bigger like cancer, dementia or diabetes, or you just want to up your fitness game, it’s important to get the right advice from an exercise and movement expert to ensure you’re exercising right.

⛹️ This Exercise Right Week, our accredited Exercise Physiologists Sam & Steph can help you to ensure you’re exercising right for your needs.

🥶 Every year when the cold hits we see a worrying increase in feet suffering from chilblains particularly on the tips or joints of toes.

😰 Chilblains are an uncomfortable and often painful skin condition that occur as a reaction to cold temperatures. Symptoms typically include a burning or itching sensation, swelling or colour change from pale pink to red or dark blue in the affected areas.

📸 Pictured foot is a good example of the early stages of chilblains with a focal pinky/red colour on L4th toe joint and tips of 2nd, 3rd and 4th toes...

🦠 In more severe cases the surface of the skin may break and sores or blisters can develop. Chilblains rarely cause permanent damage but they are uncomfortable and do require treatment to prevent ulcers and/or infection. If you suffer recurrent or chronic chilblains you should discuss this with your Podiatrist…

❗️ Factors that increase risk of chilblains include:
- Poor circulation
- Family history of chilblains
- Exposure of skin to cold & damp conditions
- Lack of appropriate warm clothing – not enough layers or wearing cotton
- Women are more likely to get chilblains than men
- Low body weight
- Raynaud’s phenomenon – a condition that affects the blood supply to certain parts of the body, usually fingers and toes
- Autoimmune disease

Our Podiatrist is experienced in assessment and treatment of Chilblains, if you are worried you or a loved one may be developing this common problem phone 02 5926 3806 or book online via https://www.ruralhealthco.com.au/book-online/ for further information.

🌽 Dealing with Corns? 👣

Are you familiar with those little, hard and painful bumps on your toes or the soles of your feet? 🤔 Yep, you guessed it – we're talking about corns! 🌽

Corns might seem small, but they can pack a punch when it comes to discomfort! Whether you're a seasoned corn connoisseur or just encountering them for the first time, it's essential to know how to manage them effectively. Here are a few tips:

1️⃣ Proper Footwear: Wearing shoes that fit well and don't put pressure on your toes can help prevent corns from forming.

2️⃣ Cushioning: Consider using cushioning pads or insoles to reduce friction and pressure on corns.

3️⃣ Moisturise: Keep your feet moisturised with a urea based cream to prevent dry skin (hyperkeratosis), which can contribute to corn formation.

4️⃣ Gentle Exfoliation: Regularly exfoliate your feet to remove dead skin and prevent the buildup that can lead to corns.

5️⃣ Protective Measures: If you have a corn, try using protective donut pads or cotton wool to cushion it and prevent further irritation until you can see a Podiatrist for removal.

Remember, prevention is key when it comes to corns, but if you already have them, don't fret! With the right care and attention, together we can manage them effectively. If your think you may have a corn our Podiatrist can help!

Are you experiencing discomfort or pain in your hips, especially around the gluteal region? Our Physiotherapists understand the challenges that come with Gluteal Tendinopathy and can help you! 🙌

Our team is here to guide you through effective treatment strategies tailored specifically for Gluteal Tendinopathy. Our approach focuses on:
1️⃣ Targeted Exercises: We'll design a personalised exercise program to strengthen your muscles and improve flexibility, addressing the root cause of your discomfort.

2️⃣ Manual Therapy Techniques: Including soft tissue massage, joint mobilisation and taping to alleviate pain and restore optimal function.

3️⃣ Education and Lifestyle Modifications: Learn about proper body mechanics and lifestyle adjustments to prevent re-injury and promote long-term recovery.

4️⃣ Progressive Rehabilitation: We'll work with you every step of the way, gradually increasing the intensity of your exercises as your condition improves.

🦵Don't let Gluteal Tendinopathy hold you back from living your best life! Reach out to us today and take the first step towards a pain-free future. Together, we'll get you back to doing the things you love.

🌟 Warts vs. Corns: What's the Difference? 👣

Warts and corns. While they may seem similar, there are some key differences you should know about! 🤔

🌽 Corns: These pesky little guys are areas of thickened skin that typically develop on the tops and sides of toes or on the soles of the feet. They're often caused by friction or pressure from ill-fitting shoes or abnormal foot mechanics. Corns can be painful, especially when pressed.

👉 Prevention tip: Wear properly fitted shoes and cushioning pads to reduce pressure on susceptible areas.

🦠 Warts: Unlike corns, warts are caused by a viral infection, specifically the human papillomavirus (HPV). They can appear anywhere on the foot but are most common on the soles. Warts often have tiny black dots in them and may appear flat or raised. They can be painful, especially when walking or standing.

👉 Prevention tip: Avoid walking barefoot in public places, as the virus that causes warts thrives in warm, moist environments.

So, how do you tell the difference? While both warts and corns can be painful and unsightly, warts may have black dots or tiny blood vessels within them, while corns are typically more uniform in appearance and form in focal pressure areas.

If you're unsure whether you have a wart or a corn, or if you're experiencing persistent discomfort, it's always best to consult with a Podiatrist or GP for proper diagnosis and treatment.

🦶🔍 Understanding Foot Orthotics: Finding the Right Fit for Your Feet! 🔍🦶

👣 Whether you're an athlete looking to enhance performance or someone seeking relief from foot pain, finding the right type of orthotic can make a world of difference. Here's a quick rundown on the main types available:

1️⃣ Rigid Orthotics: These are made from firm materials like plastic or carbon fibre and are designed to control motion in two major foot joints. Ideal for people needing stability and support.

2️⃣ Soft Orthotics: Made from soft, cushioned materials, these are great for people with diabetic foot ulcers or arthritis. They provide cushioning and support to alleviate pressure points.

3️⃣ Semi-Rigid Orthotics: A versatile option, these combine elements of both rigid and soft orthotics. They provide support while allowing for some flexibility and are suitable for various foot conditions.

4️⃣ Custom-Made Orthotics: Tailored specifically to your foot shape and biomechanics, these offer personalised support and can address specific issues like pronation or supination.

5️⃣ Over-the-Counter Orthotics: Available without a prescription, these are pre-made and come in various sizes and shapes. While not as customised as custom-made orthotics, they can still provide relief for mild foot problems.

🦶 Choosing the right orthotic depends on your foot condition, lifestyle, and activity level, a Podiatrist can determine the best option for you. Remember Take care of your feet, they carry you through life!

🌺 Anzac Day 🌺

Rural Health will be closed Thursday the 25th of April 2024.

We will take this time to reflect, honour and commemorate our Defence men and women who are serving and those who have served.

Lest We Forget.

Understanding Rotator Cuff Tears

💥 Have you had a scan and been told you’ve got a “tear” in your rotator cuff?

Whilst it can be a common finding, there are many muscles that make up the rotator cuff & when treated correctly, strengthening this important support system of the shoulder can enable you to return to the activities you enjoy.

🧓 Rotator Cuff Tears: occur either in the muscles or tendons due to overloading, repetitive motions, sudden trauma, or aging.

💊 Symptoms: from mild discomfort to severe pain, especially when lifting or rotating the arm. Pain in your shoulder when sleeping on your side or with overhead lifting at the gym.

💪 Recovery: First line physiotherapy management includes: relative rest, manual therapy, taping and retraining the muscles around your shoulder.

😷 Surgical repair may be indicated in some cases. Guided rehabilitation from your physiotherapist is invaluable to ensure proper healing and protocols are followed. Our team will work closely together with you and your surgical team to help you reach your goals of returning to sport, work and leisure.

How can exercise help in Parkinson’s disease?

Last month our Accredited Exercise Physiologist had the pleasure of talking to the Tumut Parkinson’s Support Group about all the benefits of exercise in neurological conditions.

The group learnt about how exercise can
- slow disease progression
- reduce memory decline
- decrease risk of falls.

This month the group is looking forward to learning about My Aged Care with a guest speaker from Valmar.

If you or someone you know would like to find out more about the Tumut Parkinson’s Support Group or how Exercise Physiology can help then please reach out to Rural Health on 02 5926 3806!

P.s Did you know one of our wonderful clients, Barry run’s the Tumut Parkinson’s Support Group!

Knee Osteoarthritis

🦵 Osteoarthritis is the most common form of arthritis in Australia, with at least ¼ cases relating to the knee.

🦴 Knee osteoarthritis is a degenerative joint disease that gradually wears away the cartilage in your knee joint, leading to pain, stiffness, and reduced mobility. It can make simple activities like walking or climbing stairs challenging and affect your overall quality of life. It is also one of the most costly burdens on Australia’s healthcare system with rates of total knee replacement surgery ever increasing.

🙋🏼‍♀️ Making contact with a Physiotherapist or Exercise Physiologist can help you to manage knee osteoarthritis with aims to improve your symptoms, increase function and quality of life and may ultimately defer the need for joint replacement surgery.

An appointment with our team would include:
- A thorough assessment to investigate symptoms and other health conditions as well as identifying factors that may affect quality of life and participation in usual activities.
- Physical & functional testing at baseline presentation and to measure response to treatment
- Education about your condition and self-management strategies to help mange symptoms
- Recommendations for weight management and exercise - tailored to you and your goals and preferences
- A multi-disciplinary team approach to your healthcare, referring back to your GP for medication management or referral to orthopaedic surgeons if and when indicated.

Dealing with Plantar Fasciitis!

Constantly battling with foot pain (under arch or heel), especially in the mornings or after long periods of standing or walking? 🤔

It might just be that pesky condition called Plantar Fasciitis!🦶

Plantar Fasciitis is a common foot ailment that can really put a damper on your day. But fear not, you're not alone! Many of us have been there and recovered completely! 🙏

Here are a few tips to help you manage:

1️⃣ Stretching: Gentle stretching exercises of your calves can help relieve tension via the achilles tendon running into the plantar fascia.

2️⃣ Supportive Footwear: Invest in shoes with good arch support and cushioning to reduce strain on your feet. For summer that means avoiding bare feet and wearing Archies, Birkenstocks or similar around the house.

3️⃣ Rest and Heat: Give your feet a break! Elevating and heating your feet with a heat pack can help increase blood flow and support quicker healing.

4️⃣ Orthotic Inserts: Orthotics provide extra support and alignment for your feet but not all orthotics are the same, specific features are required to ensure they successfully offload your plantar fascia.

5️⃣ Modify Exercise: Low-impact activities like swimming or cycling can help maintain your fitness level without aggravating your condition.

Remember, it's essential to listen to your body and not push through the pain. If your symptoms persist longer than 2 weeks or worsen, it's always a good idea to consult with a Podiatrist.

This year we are proud to again be minor Tumut Blues Rugby League Club sponsors.

We wish all grades good luck this year and look forward to 'rugging up' in our winter woolies and cheering on with a tasty steak sandwich in hand!

🤩 Client Spotlight!!

🌿 Meet our wonderful client Leanne who lives with a condition called Fibromyaligia. This condition causes significant widespread pain and fatigue.

👉 When Leanne first came in to see one of our Exercise Physiologists she was unable to lift her arm above shoulder height. This meant she had lots of difficulty with mobility and daily activities.

🏋 This is her today completing an overhead shoulder press with weights in both hands!

🍳 Due to her efforts working alongside our Exercise Physiologist she is now able to cook food for herself and independently get in and out of bed.

💪 Great work Leanne - we can’t wait to see what goals you achieve next!

How can a Podiatrist help?

Did you know that Podiatry is a 4 year full time university degree with studies covering anatomy, pathophysiology, pharmacology, surgery and human movement in detail?

Did you know every year Podiatrists undergo additional training to maintain registration with the Australian Practitioner & Health Regulation Agency?

With speciality training and knowledge of the foot and leg our Podiatrist Evan at Rural Health can help with....

🦶Foot & Ankle pain
- Heel & arch pain
- Forefoot pain
- Bunions
- Morton's neuromas
- Plantar fasciitis / heel spurs
- Achilles tendonitis

⛹️ Sports Injuries
- Ankle sprains / ligament tears
- Fractures / broken bones
- Moon boot or ankle brace fitment
- X-Ray and ultrasound referral
- Dry needling

👞 Orthotics
- Custom orthotics
- Orthotic repairs, recovers & modifications
- Richie Braces & ankle foot orthosis
- Footwear modification (sole lift, rocker sole)

🚶Walking & Running Assessment
- Footwear advice
- Running training
- Prescription orthotics

💅 Nail Problems
- Fungal nails
- Ingrown nails
- Nail surgery

🧴Skin Problems
- Corns & Callus
- Verrucae (Warts)
- Chilblains

📈 Diabetes
- Diabetic foot health assessment and care
- Doppler ultrasound vascular study
- Diabetic ulcer care

To book an appointment with our Podiatrist Evan phone 02 5926 3806 or book online via https://www.ruralhealthco.com.au/book-online/

🐰🐣🍫 EASTER HOURS 🍫🐣🐰

Good Friday 29th March - CLOSED
Easter Monday 1st April - CLOSED

From the team at Rural Health we hope you have a safe and happy Easter!

Re-opening Tuesday the 2nd of April 9:00am.

For enquires or appointments please call (02) 5926 3806 or book online https://www.ruralhealthco.com.au/book-online/

🙋‍♀️ Are you or do you know someone thinking of leaving the big smoke and pursuing an position rurally?

🤠 When you think of a country healthcare job what comes to mind?

🏔️ We love living, working and playing in the Snowy Valleys. The country lifestyle doesn't get any better, the community is welcoming, we've got endless outdoor adventures on our doorstep and what many don't know is that when you practice rurally you open up many opportunities for rapid carer progression....

🎓 Working rurally in NSW every year you are eligible for NSW RDN HWSP $10k scholarship or bursary to pursue further study.
🙇‍♂️ As a Podiatrist this could be...
1. Prescribing endorsement
2. Expanding your treatment modalities with prolotherapy or dry needling courses
3. Gain strength and conditioning accreditation

🙇 As a Physiotherapist this could be...
1. Pursuing a speciality with Women's health, lymphedema, paediatric or sports APA titling
2. Gaining strength & conditioning accreditation
3. Becoming a certified Pilates instructor

🙇‍♀️ As a Exercise Physiologist this could be...
1. Drug and alcohol collection / testing certification
2. Pilates mat & equipment accreditation
3. Pursue Master's study

Professional progression is important, it is a big component of job satisfaction! Joining a team that will guide and support you to reach your goals is important. Growth is a core value at Rural Health, we challenge and support each other to become the best therapists that we can be to meet the needs of the community that we practice within.

Eligibility for $2K NSW RDN relocation grants can help you (and your significant others) to migrate to the Snowy Valleys and start living your best life!

So if your thinking of making the move or know someone who is (please tag them below) we're currently seeking:
🏋️ Exercise Physiologist
💪 Physiotherapist
🦶 Podiatrist (part time)

To find out more about each role www.ruralhealthco.com.au/join-our-team/

👣 Ingrown Nails: Conservative vs. Surgical Care 💡

Whether you're experiencing it now or have in the past, you know how painful and frustrating ingrown toenails can be. But fear not! There are options for relief, and today we're exploring the differences between conservative and surgical care. 🩺

Conservative Care: If caught early and not too severe, ingrown toenails can often be managed with conservative measures. These might include:
1️⃣ Proper trimming: Trim your toenails straight across to prevent them from growing into the skin.
2️⃣ Wearing comfortable shoes: Opt for shoes with a wider toe box to reduce pressure on the toes.
3️⃣ Using over-the-counter treatments: There are various products available to soften the skin around the ingrown nail, reduce inflammation and prevent infection.

Surgical Care: For more severe cases or chronic ingrown nails, surgical intervention may be necessary. This can involve:
1️⃣ Partial Nail Avulsion: The portion of the nail causing the problem is removed under local anaesthesia.
2️⃣ Total Nail Avulsion: In extreme cases, the entire nail may need to be removed to allow for proper healing.
3️⃣ Chemical Matrixectomy: This procedure involves applying a chemical to the nail matrix to prevent regrowth of the ingrown portion.

It's essential to consult with a Podiatrist or GP to determine the best course of action for your specific situation, they will assess the severity of your ingrown nail and recommend the most appropriate treatment option.

Remember, ignoring ingrown nails can lead to infection and further complications, so don't hesitate to seek help if you need it!

💁‍♀️ Did you know "Normal" covers a very broad range when talking about pelvic floor functions.

💦 Going to the toilet to wee on average, could be 6-8 times a day.

💩 Regular bowel opening could be from 1-3 times a day every day or every 3 days.

🤔 Knowing your 'normal' and noticing any changes can be an indication that your pelvic floor function needs a check.

❓ But who do you see for a pelvic health check?

👩‍💻 You can conveniently book an appointment with Pelvic Health Physio Leah online www.ruralhealthco.com.au/book-online/ or give Rural Health a call on 02 5926 3806

🤸 Only a few spots left in 2024 Term 2 Clinical Mat Pilates classes!

🗓 Join Emily on Mondays at 4:30pm, starting 18th March.

💪 Classes aim to increase muscle tone, reduce injury risk, improve balance, posture and coordination!

🙌 No prior experience required, all abilities welcome.

🌿 To secure your place contact Rural Health on 02 5926 3806, or drop into the clinic at Shop 10, 95 Wynyard St (top floor of the Connection complex)

🙋‍♀️ This year we were proud to sponsor and provide uniforms for a Tumut girls team playing in the 2023/24 Gundagai Touch Footy comp, the girls had a great season and last Friday played in the grand final but unfortunately lost to the stronger team on the day.

🏔️ As a locally owned business we seek to maintain involvement in the community by volunteering, sponsorship of local athletes, sporting teams and events to give back to the people that have and continue to support us throughout our ongoing growth.

🍃 As Rural Health continues to develop we hope to have an increasingly positive and lasting impact within our community… Can we help you or your team? Please don't hesitate reach out!

👋 Starting Monday 18th March 4:30pm - Join Emily, Accredited Exercise Physiologist & qualified Pilates instructor for Term 2 of Clinical Mat Pilates.

Clinical Mat Pilates is suitable for both beginners and those with Pilates experience and can be modified to suit different abilities or injuries.

What are the benefits of Clinical Pilates?
💪 Improved muscle tone
⚖️ Improved balance and coordination
🤕 Injury prevention
👩‍🍼 Post natal return to activity
🏋️ Core strength and stability

🏃 Limited places available so get in quickly. All abilities welcome.

Please contact Rural Health on 02 5926 3806 or drop in and see us at Shop 10, 95 Wynyard St!

🙋‍♀️ NSW Women's week - 4th to the 10th of March!
💁‍♀️ International Women's day - Friday the 8th of March!

This years NSW Women's week has seen a series of events focusing on inclusivity and celebrating the achievements of women across NSW and today for International Women's Day the theme is 'Inspire Inclusion'.

With well over a century of history the first International Women's Day (IWD) was held in March 1911 and today provides a brilliant opportunity to reflect on the progress and many changes that have occurred for Women.

Organizations, groups, and individuals worldwide all play a part in - be it in the community, at work, at home, and beyond to be inclusive.

So let’s take the time to celebrate the remarkable stories and accomplishments of women and girls from all backgrounds and continue to work towards an inclusive future!

📢Have your say about the needs of older adults and participation in exercise in our community.

🗒️Murrumbidgee Primary Health Network is collecting information about exercise options for older adults in the local area.

💪You can help the planning of future initiatives by filling out this survey & sharing your experience!

MLHD needs your expertise! Could you spare a moment to fill out their essential needs assessment questionnaire?

Focused on understanding the needs of our older population regarding healthy eating and physical activity, your insights will help shape future initiatives.

🔗 Survey Link: https://forms.office.com/r/pZb9gca0wX

End date: March 15th

🌿 Make sure you've booked the Snowy Valleys Council 2024 Seniors Expo in your diary!

🙌 Enjoy a free morning tea and lunch, live musical entertainment from the Australian Army Band Kapooka, and access to organisations and local services ready to help and support seniors living in the Snowy Valleys region.

🗓 Wednesday, 13 March 2024
📍 Tumbarumba High School Multipurpose Centre.
⏰ 10.00am to 2.00pm

🚌 Free return coach travel is available from Tumut, Batlow, Adelong and Tumbarumba

📞 Bookings are essential! Call the Multi Service Outlet on 02 6948 9161 to reserve your place.

BOOKINGS FOR TERM 2 NOW OPEN!

👋 Join Emily, our Accredited Exercise Physiologist & qualified Pilates instructor for Term 2 of Clinical Mat Pilates!

🙌 An 8 week program, starting Monday 18th March - Clinical Mat Pilates is suitable for both beginners and those with Pilates experience.

🙋‍♀️ These sessions are run by an Accredited Exercise Physiologist with additional training in Pilates. This level of expertise means exercises can be modified for individuals with existing injuries or complex health profiles.

Two classes are offered for Term 1:
☝️ Mondays 4:30pm
✌️ Tuesdays 11am (please note: children, up to crawling age, are welcome in our Tuesday class)

🌿 Spaces are limited! Call Rural Health on 02 5926 3806 to secure your spot on the mat.

📸 Active Ageing groups hard at work as always - strengthening our bones and our smiles, and gaining valuable education about the mirror selfie!