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What if peri & post menopause wasn’t about loss, but about gaining strength?
Menopause is a natural transition, a powerful evolution. It marks a time when many women step into a deeper sense of self, resilience, and wisdom shaped by decades of life experience and caring for others. Aging is not about fading - it’s about rising into your power, confidence, and vitality. At 3D Physiotherapy, we support you to navigate these changes by drawing on your lived experience and deepening your connection with your body.
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Musculoskeletal Symptoms of Menopause
Menopause is a natural transition, a powerful evolution. It marks a time when many women step into a deeper sense of self, resilience, and wisdom shaped by decades of life experience and caring for others. Aging is not about fading - it’s about rising into your power, confidence, and vitality. At 3D Physiotherapy, we support you to navigate these changes by drawing on your lived experience and deepening your connection with your body.
While peri-menopause and menopause are often recognised by cliché symptoms like hot flushes, mood swings and night sweats, its impact runs much deeper. Menopause is a whole-body transition that can silently affect muscles, joints and connective tissues in ways many women don’t immediately link to hormonal change. These physical signs are common, yet frequently overlooked or mis-diagnosed, leaving many to navigate discomfort in confusion, often putting symptoms down to ‘getting older’.
As oestrogen levels plummet, especially after the rollercoaster of perimenopause (which can start as early as 30 but more commonly around 40), many women find themselves facing unexpected aches, stiffness, and even injuries. Oestrogen isn’t just a reproductive hormone - it’s a powerful anti-inflammatory agent that helps keep our musculoskeletal system strong, supple, and pain-free. When it drops, the ripple effects can be surprising and deeply disruptive to daily life.
Common issues we see in clinic:
General loss of muscle mass – leading to weakness, fatigue, pain and difficulty with tasks like getting off the floor, climbing steps, grip strength and carrying heavy things
Soft tissue pain and weakness – think plantar fasciitis/heel pain, gluteal tendinopathy (pain and weakness at the back of the hips), shoulder pain (rotator cuff/frozen shoulder/bursitis), due to reduced quality and strength of tendons and ligaments
Increased risk of fractures – think hip and wrist fractures due to falls and reduced bone density (osteoporosis)
Joint pain – hips, knees, back and shoulders, often worse in the morning
Genito-urinary symptoms – frequency, urgency and loss of control when laughing coughing, sneezing or jumping as well as UTI’s are a common symptom in menopause
The good news? 3D Physio is well placed to help
With targeted strength training programs, balance and mobility exercises, physio-led rehabilitation can dramatically improve strength, pain, control, function, and confidence.
Muscle: The Organ of Longevity
Skeletal muscle is your insurance policy against frailty and all of the chronic diseases. Healthy muscle is a metabolic powerhouse, a hormonal buffer, and a key to longevity. Experts like Peter Attia, Dr. Vonda Wright, and Stacy Sims highlight that muscle mass is one of the strongest predictors of health span - how long we live well.
Muscles don’t just shape and move us, healthy and strong muscles:
Soak up blood sugar – reducing the risk of type 2 diabetes
Increase metabolic rate – helps us burn more fat
Reduce inflammation – less pain and stiffness
Support hormone production – testosterone and growth hormone
Contribute to increased bone density – reduced fracture risk
Improve agility, balance and confidence – reduced fear and risk of falling
Improve cognitive function – improved memory. mood and brain fog
But here’s the challenge: as we age, we face sarcopenia - the gradual loss of muscle mass and strength, starting from the age of 30. Women are at higher risk than men because the loss of oestrogen accelerates the loss of muscle mass. Left unchecked, it can lead to pain, weakness, falls and frailty. If you’re not fighting for your muscle mass with strength training, you are losing it – at a rate of 3 to 8 % per decade.
It’s never too late!
frailty is optional
decline in strength is optional
loss of confidence in your body is optional
How we can help:
At 3D Physio we provide thorough baseline testing via our in-house strong4life screening tool. Through a battery of specially selected tests we pinpoint where your body is at (compared to others your age) in terms of strength, mobility and balance. We teach you how to work on any issues we find to help optimise your health and vitality during peri and menopause. Our carefully crafted groups like strong4life, Onero™ and CoreAlign provide appropriate strength training, agility, balance and core stability exercises to help you stay confident in your body.
You can be strong at every age!
Bone Density and Fracture Risk: The Silent Epidemic
50% of women over 50 will suffer an osteoporotic fracture. Hip, spine, and wrist fractures are common and often life-altering. After a hip fracture, 30 percent of women die within a year, and most never regain their previous level of independence.
Strength training is one of the most powerful tools to increase bone density, reduce fall risk, and build protective muscle.
Programs like Onero™, based on the LIFTMOR research, have shown that high-intensity resistance training, including heavy lifting and jumping, is safe and effective for peri and postmenopausal women. Even if you have been diagnosed with osteopenia or osteoporosis (and even if your pelvic floor is not as good as it used to be).
At 3D Physio you are in safe hands with our two accredited Onero™ coaches. Both are experienced in delivering this unique strength training program designed to increase your bone density and prevent falls. We start where you are and progress at your pace.
Final Thoughts
Menopause is not a loss - it’s a renaissance. Your body is changing, yes, but it can also adapt, evolve, and invite you to step into a new kind of strength. With muscle, mindset, and movement, you’re not just aging - you’re thriving.
Are you ready to feel strong, capable and confident through menopause?
Book your personalised assessment today and take the first step towards strength and vitality.
Bringing Movement to the Mallee: 3D Physiotherapy’s Impact in Boort
In the heart of Victoria’s Loddon Shire, is the vibrant town of Boort, known for its lakes, strong community spirit, and now, its access to expert physiotherapy care.
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expert care right where you live
In the heart of Victoria’s Loddon Shire, is the vibrant town of Boort, known for its lakes, strong community spirit, and now, its access to expert physiotherapy care.
3D Physiotherapy is proud to extend its Bendigo-based services to Boort, ensuring locals receive high-quality treatment without the need to travel long distances.
Why local physiotherapy in Boort matters
Access to physiotherapy in rural areas like Boort is more than a convenience, it’s essential. Rural Australians often face:
Long travel times to urban centres for specialist care
Limited availability of allied health professionals
Higher rates of chronic conditions due to reduced access to preventative care
At 3D Physiotherapy, we’re passionate about making expert care local, because we believe everyone deserves access to high-quality physiotherapy close to home.
Whether you're recovering from an injury, managing chronic pain or osteoarthritis, or rebuilding strength after surgery, our personalised approach helps improve mobility, reduce discomfort, and enhance your overall quality of life.
By offering professional physiotherapy services right here in your community, we’re committed to supporting your journey to better health, independence, and an active lifestyle.
Personalised physiotherapy services in Boort
Located at 2 Coutts Street, Boort, 3D Physio is led by Leah McErvale, a passionate physiotherapist dedicated to helping locals live healthier, more active lives.
Known for its warm, personalised care, our clinic offers a holistic, client-centred approach that empowers you to take charge of your health.
Every treatment is tailored to your goals, supporting your journey to better mobility, strength, and wellbeing, right here in the Boort community.
What Makes 3D Physiotherapy Different?
One-on-one sessions designed around your unique needs
NDIS-friendly services with accessible facilities
Individualised strength and rehabilitation programs
Home visits available receive care in the comfort of your own home
Strong community engagement bringing expertise to Boort
Supporting Recovery and Independence
At 3D Physio, we believe recovery is about more than treating symptoms. It’s about restoring confidence, independence, and joy.
Our team understands the unique challenges faced in rural communities and is committed to supporting locals with compassionate care and clinical excellence.
Whether you're:
A farmer recovering from a shoulder injury
A retiree managing osteoarthritis or chronic pain
A young athlete aiming to return to sport
We’re here to help you move better and live well, right here in Boort.
How Sue Took Control of Her Knee Pain with the GLA:D® Program
When Sue first walked through our doors, she had a clear goal: Feel stronger, move more freely, and regain confidence in her everyday life. Knee pain had been holding her back, but she was ready to take action.
That’s when she joined the GLA:D® program.
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When our client Sue, first walked through our doors, she had a clear goal:
Feel stronger, move more freely, and regain confidence in her everyday life.
Knee pain had been holding her back, but she was ready to take action.
That’s when she joined the GLA:D® program.
“My step up for today, approx. 100 up and down. Thanks GLA:D®!”
What is GLA:D®?
GLA:D® (Good Life with osteoArthritis: Denmark) is an internationally recognised education and exercise program designed specifically for people living with knee or hip osteoarthritis. It’s delivered by trained physiotherapists and backed by strong clinical evidence.
Participants learn how to:
Understand osteoarthritis and manage it day-to-day
Strengthen and stabilise their joints through proven exercise
Build long-term strategies for self-management so participants feel in control of their symptoms
The results? Reduced pain, improved mobility and function, and often a delay or avoidance of surgery.
Sue’s Journey to Strength and Confidence
Sue’s goals were simple but powerful:
Reduce her knee pain
Build strength in her lower limbs
Improve her independence and overall function
Over six weeks, Sue attended supervised GLA:D® sessions tailored to her needs. She didn’t just learn the correct exercises, she gained a deeper understanding of her body, her pain, and how to take control of her health.
A Holiday Win Worth Celebrating
Not long after completing the program, Sue went on holiday. While away, she sent us a photo with a message that said:
“My step up for today, approx. 100 up and down. Thanks GLA:D®!”
It was a proud moment, not just for Sue, but for all of us who had the privilege of supporting her journey.
Why GLA:D® Works
Sue’s story isn’t unique. Research shows that people who complete the GLA:D® program often experience:
Reduced pain and stiffness - knee -29% & hip -23%
Improved quality of life - knee +35% & hip +46%
Reduced medication use - knee -49% & hip-46%
3 out of 4 people experienced a lower desire for knee surgery
5 out of 8 people experienced a lower desire for hip surgery
Could GLA:D® Help You Too?
If knee or hip pain is limiting your life, the GLA:D® program could be the turning point, just like it was for Sue.
With the right support, you can take control of your symptoms, move with confidence, and enjoy the activities you love.
You don’t have to let osteoarthritis hold you back.
Take the first step towards your own success story with GLA:D® and book your 1:1 GLA:D® assessment with our physios today!
Is your teen at risk? The most common injuries physiotherapists see, and how to prevent them.
Adolescence is a time of rapid growth, increased physical activity, and often, high participation in sport.
While this is a great combination for building strength, coordination, and confidence, it also increases the risk of injury.
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Adolescence is a time of rapid growth, increased physical activity, and often, high participation in sport.
While this is a great combination for building strength, coordination, and confidence, it also increases the risk of injury. At 3D Physio, we regularly treat adolescents for a range of common injuries that can affect their performance, growth, and long-term health if left unaddressed.
Understanding these injuries, and how physiotherapy can help, is key to promoting safe, strong, and successful development during the teenage years.
Why Are Adolescents Prone to Injury?
There are several reasons why teens are more susceptible to musculoskeletal injuries:
Growth spurts can lead to muscle imbalances and reduced flexibility.
Open growth plates are more vulnerable to overuse and impact injuries.
High training loads and intense competition, especially in sports-specialised teens, can exceed their body’s capacity to adapt.
Inconsistent training habits and lack of proper warm-up, recovery, or strength training increase injury risk.
Most Common Injuries We See in Teenagers
Osgood-Schlatter Disease
Occurs during a growth spurt, when the bones grow quickly, but the muscles and tendons take a bit longer to catch up. This can cause pulling and irritation where the patellar tendon (just below the kneecap) attaches to the top of the shinbone (the tibia).
Physio Focus: Load management, strengthening of quads and glutes, and education on pacing activity.
Sever’s Disease
Heel pain caused by inflammation at the growth plate of the heel (calcaneus), often seen in younger adolescents during growth spurts.
Physio Focus: Calf stretching, load modification, footwear advice, and activity guidance.
Patellofemoral Pain Syndrome (PFPS)
Also known as "runner’s knee", this condition causes pain around the kneecap due to poor kneecap alignment, muscle imbalance, or overuse.
Physio Focus: Hip and knee strengthening, motor control training, and gradual return to sport.
Patellar Tendinopathy
Often called “Jumper’s Knee”, this involves pain and stiffness at the base of the kneecap, especially during jumping, squatting, or running.
Physio Focus: Tendon-loading exercises, education on tendon recovery, and load monitoring.
Ankle Sprains
Common in sports like basketball, netball, and football, lateral ankle sprains can lead to persistent instability if not rehabilitated properly.
Physio Focus: Swelling management, balance and proprioception training, strength work, and sport-specific rehab.
Spondylolysis (Stress Fracture of the Spine)
A stress injury to the lower back, often seen in gymnasts, dancers, or cricketers who do a lot of spinal extension and rotation.
Physio Focus: Core strengthening, movement retraining, rest from aggravating activity, and a gradual return-to-play plan.
Hamstring Strains
Teens involved in sprinting or football codes are particularly vulnerable, especially if they have tightness or weakness in the posterior chain.
Physio Focus: Strengthening (especially eccentric), running mechanics, neuromuscular control, and appropriate warm-up.
How Physiotherapy Can Help
At 3D Physio, we take a comprehensive approach to adolescent injury rehab:
Thorough assessment to identify the root cause of the problem
Education to help the teen understand their body and their injury
Tailored exercise programs that build strength, control, and resilience
Collaboration with parents, coaches, and other health professionals for a holistic return-to-sport plan
Prevention Is Better Than Cure
A strong physiotherapy focus on injury prevention can be invaluable.
We offer our Athletic Screening Tool to identify weaknesses, flexibility issues, and poor movement patterns before they become injuries.
Education on warm-up, load management, and recovery strategies is also key.
Final Thoughts
Adolescence is a critical time for building physical foundations that last a lifetime. If managed well, injuries don’t need to derail a young person’s sporting journey, in fact, they can be an opportunity to learn how to train smarter and build a body that’s fit for life.
Tia, one of our physiotherapists, has completed further training in adolescent musculoskeletal health and injury management, with a special interest in supporting young athletes through growth and sport-related challenges.
So, if your teen is struggling with any pain or injuries, she is here to help! Early intervention and expert guidance can make all the difference.
Igniting Passion and Connection: Our Team's Journey to Excellence
At 3D Physio, we believe that investing in our team is the heart and soul of our success. Early in February we came together for a full day to align our team’s goals and values, to ensure we are all moving forward together with a shared vision.
At 3D Physio, we believe that investing in our team is the heart and soul of our success. Early in February we came together for a full day to align our team’s goals and values, to ensure we are all moving forward together with a shared vision.
The day was filled with energising activities designed to strengthen our relationships and build stronger connections. We celebrated our amazing team, recognising the unique contributions each member brings. By fostering a sense of trust, safety, and belonging, we created an environment where everyone feels valued and supported.
Understanding our shared values and our ‘why’ is crucial. It drives us and fuels our passion for what we do. We took the time to reflect on these values, ensuring they are at the heart of our daily operations. This reflection helped us define our culture and brand, answering the essential question: who are we?
We also focused on understanding and embracing our ideal client journey. By doing so, we aim to make our client experiences truly exceptional. Every interaction is an opportunity to exceed expectations and build lasting relationships.
The day was not just about reflection but also about igniting excitement for the future. We encouraged our team to dream big and think about what we can achieve together. This collective enthusiasm is what propels us forward and enables us to reach new heights.
In summary, our team alignment day was a testament to our commitment to our people and our clients. By investing in our team, we are investing in a brighter, more successful future for everyone involved.
HAPPY NEW YEAR & WELCOME BACK TO 3D PHYSIO FOR 2025!
As we step into 2025 we're thrilled to welcome you back to 3D Physio with open arms and exciting new offerings! This year, we're all about enhancing your wellness journey with a holistic approach and some fantastic new additions to our team and programs.
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As we step into 2025...
we're thrilled to welcome you back to 3D Physio with open arms and exciting new offerings! This year, we're all about enhancing your wellness journey with a holistic approach and some fantastic new additions to our team and programs.
To kick things off, we're excited to welcome our new graduate physiotherapist, Tia Shaw! Tia will be joining us in February, and we can't wait for her to hit the ground running and meet all our amazing clients.
Check out our Meet the Team page to get to know the rest of our awesome crew and book an appointment to see us!
Next up…
We meet our allied health partners who are here to support your every need.
Podiatrist Tim Devereaux excels at keeping your feet happy and healthy.
Functional Medicine Practitioner Dee Simmons is passionate about addressing root causes of your health issues for long-term wellness.
Meditation Facilitator Sharmi Cantwell will be guiding you to a calmer, more centered self.
Naturopath Amy Simpson takes time to understand your health concerns to offer natural remedies and holistic health advice.
Get to know our partners in your health!
But that's not all!
We're also introducing ONERO™, an evidence-based exercise program specifically designed to reduce osteoporotic fracture risk in postmenopausal women and older men with low bone mass. This program is fun, engaging, and most importantly, effective in building stronger bones and a healthier you. Visit our ONERO™ page and read our blog on its benefits.
In line with our commitment to preventative healthcare, we're rolling out new health screening tools. These tools are designed to give you a comprehensive snapshot of your health, helping us tailor our treatments to your specific needs and goals,
To get on track for 2025 book your assessment now!
At 3D Physio, we're committed to making your health journey as enjoyable and effective as possible. So, whether you're here for physiotherapy, exploring our new programs, or just popping in to say hi, we're excited to see you and support you every step of the way.
Here's to a year of health, happiness, and holistic wellness!
Julie & the 3D Team x
Future-Proof Your Body with ONERO Osteoporosis Prevention and Management Program!
Osteoporosis Affects 1 in 3 Women and 1 in 5 Men Over 50:
Bone density decreases with age, leading to a higher risk of fractures that cause pain, immobility, and a reduced quality of life.
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Welcome to the ONERO Program at 3D Physiotherapy:
Osteoporosis Affects 1 in 3 Women and 1 in 5 Men Over 50:
Bone density decreases with age, leading to a higher risk of fractures that cause pain, immobility, and a reduced quality of life.
Known as the ‘Silent Disease’:
Many don’t know they have osteoporosis until they suffer a fall or fracture. Prevention and active management are crucial.
Introducing Sheena…
Led by Sheena, a senior physiotherapist, ONERO focuses on graduated high-intensity resistance and impact training to safely strengthen bones as well as improve muscle strength, core stability, and balance.
Targeted for Those Most at Risk:
Peri-menopausal and post-menopausal women
Those with low bone mineral density
Family history of osteoporosis
Sedentary lifestyles
Low Vitamin D and Calcium
Long standing steroid use
Conditions like hyperthyroidism and rheumatoid arthritis.
How we can help…
Comprehensive Assessment & Individualised Plan:
We provide a full assessment combining your DEXA scan results to create a personalized osteoporosis management program.
Act Now Before a Fall or Fracture Happens
Protect your bones and improve your quality of life. Regain strength, balance, and confidence.
Book Your Assessment Today
Don’t wait for a problem to arise—future-proof your body now and take control of your health!
Book your assessment with our expert physiotherapist today!
Ensure the safest and most effective approach to osteoporosis management and future-proof your body.
Staying Strong For Life
As we get older, looking after our physical health becomes more important than ever. Staying strong, mobile and active isn’t just about fitness, it’s about maintaining independence, preventing health issues and enjoying life to the fullest.
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Staying Strong, Active and Independent as You Age
As we get older, looking after our physical health becomes more important than ever. Staying strong, mobile and active isn’t just about fitness, it’s about maintaining independence, preventing health issues and enjoying life to the fullest.
At 3D Physio, we’re passionate about helping older adults thrive. Our purpose-built functional movement studio in St Aidans Rd, Kennington, is designed to support you in staying healthy, confident and connected. In this article, we’ll explore why movement matters as we age, and how our expert team can help you stay on track.
Why Staying Active Matters
Strong Bones, Not Just Supplements
Osteoporosis is common in older adults, but it’s not inevitable. While Vitamin D plays a role, it’s regular weight-bearing exercise that truly strengthens bones. Walking, resistance training and lifting weights can all help improve bone density and reduce the risk of fractures. At 3D Physio, we create safe, effective programs to help you build stronger bones and maintain your independence.
Muscle Strength and Mobility
Sarcopenia, the gradual loss of muscle mass, can lead to frailty, falls and difficulty with everyday tasks. Strength training is key to reversing this trend. Our movement studio is equipped with easy-to-use equipment and guided support to help you build muscle, improve mobility and feel more confident in your body.
Balance and Fall Prevention
Falls are one of the biggest risks for older adults, but they’re not unavoidable. Exercises that improve balance and coordination can dramatically reduce your risk. We focus on proprioception, your body’s ability to sense its position, to help you stay steady and sure-footed. Our programs are designed to keep you upright and active, with confidence in every step.
Agility and Quick Reflexes
Agility isn’t just for athletes. Being able to move quickly and respond to changes in your environment, like uneven ground or unexpected obstacles, is vital for safety. Our studio offers targeted activities to boost your reflexes, coordination and speed, helping you stay nimble and responsive.
Brain and Mental Health
Physical activity does wonders for your brain. It boosts memory, sharpens thinking and helps protect against cognitive decline. It also lifts your mood, reduces stress and lowers the risk of anxiety and depression. At 3D Physio, we take a holistic approach, supporting both your physical and mental wellbeing through movement and connection.
Staying Social and Connected
Group exercise isn’t just good for your body, it’s great for your soul. Joining a class gives you a chance to connect with others, share a laugh and build friendships. Many of our groups head out for a coffee after class, turning exercise into a social highlight of the week.
Your Health, Your Future
Staying strong, active and mobile as you age is one of the best investments you can make in your future. At 3D Physio, we’re here to support you every step of the way. Our expert team offers personalised care, tailored programs and a welcoming space designed to help you thrive.
Whether you’re looking to improve your strength, boost your balance or simply stay connected, we’re ready to help you move with purpose and confidence.
AxIT Force Plates: Stop Guessing, Start Measuring
What is the AxIT System?
The AxIT system combines large platforms or force plates and handheld dynamometers to assess muscle strength, power, and endurance.
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What is the AxIT System?
The AxIT system combines large platforms or force plates and handheld dynamometers to assess muscle strength, power, and endurance.
AxIT Force Plates
We all remember physics class at school – where we learnt that ‘every reaction produces an equal and opposite reaction’.
These plates assess the force generated by the body during movements like pushing or pulling. They evaluate power output and balance by measuring force distribution.
This provides instant feedback and valuable information to design strength programs that address deficits and track improvements over time.
AxIT Dynamometers
Dynamometers measure the force exerted by specific muscle groups, providing precise data on muscle strength.
They also assess how long a muscle can sustain force, crucial for endurance training.
These devices analyse muscle force patterns during movements, helping to identify imbalances or weaknesses.
Why we do it…
Testing is important! The extensive data we gather helps tailor rehab and performance programs to individual needs.
We learn about individual responses to ensure appropriate progressions and measurable results.
Visual feedback on strength levels or asymmetries helps clients understand where improvements are needed.
Regular testing holds physios at 3D Health Group accountable for positive results.
Metrics determine strengths and weaknesses in areas like strength, endurance, power, and plyometrics.
What is Normative Data?
Normative data is a collection of results from specific populations, ranging from elite sportspeople – to the healthy general population.
The AxIT system we utilise has normative data built in so we can access immediate comparisons between your results and the average results for your age and gender in real time.
It has been great to compare results in a number of different ways, e.g. Aspiring athletes comparing their scores with elites in their chosen sport, or even older adults comparing their balance sways to the researched normal for their age.
How we offer AxIT at 3D Physio…
Using the AxIT devices provides us with incredibly useful data to take your rehabilitation to new heights, so we find every way possible to utilise them.
It doesn’t matter if you’re an elite athlete, weekend warrior, beginner or just rehabilitating after an injury or surgery, these devices can be tailored to you.
Use with the Standard Client:
No matter the injury, condition or reason for coming to see us at 3D Physio Health Group, AxIT force plates or handheld dynamometry can be utilised.
One of our trained physio’s can take baseline measurements at the beginning of your rehabilitation journey for balance, strength, power or jumping ability.
This gives us valuable data to refer back to and an opportunity to re-measure and compare exactly how much you have improved. It allows us to highlight aspects of your program that may need some tweaking to get you the best results
Use with our Athletic Screening Tool:
Using our in-house developed athletic screening tool provides us with amazing data to accurately assess your future risk of injury.
Every sport has its own unique and dynamic movements and requires high levels of strength, speed and flexibility in the legs, arms, and trunk. We have created an efficient and effective testing battery to address every area.
A reduction in strength, flexibility, or pain during a task may indicate a risk of injury, which, if identified and addressed, can lead to fewer missed games and better performance! Results from testing allow us to create a tailored development program to take your game to the next level.
Use with our Ready to Run Assessments:
We use specially designed Ready to Run assessments, created by our physiotherapists with expertise in running, tailored for both novice and experienced runners.
These assessments aim to enhance performance, prevent and treat injuries, and support runners of all abilities in achieving their goals across various distances and terrains. They encompass evaluations of training schedules, injury and training history, core stability and lower limb strength.
Gait analysis identifies potential biomechanical issues that could lead to injuries, allowing for adjustments in running mechanics if necessary.
We use the AxIT force place to assess maximum strength, endurance, asymmetry of left vs right, power and plyometric ability to ensure you can safely smash all your running goals.
Use with our Group Exercise Classes:
We offer multiple group exercise classes at 3D including our GLAD class for hip and knee osteoarthritis management and strong movers/strong 4 life for older adult’s strength training.
For these classes we now adopt the use of our AxIT systems to assess important outcome measures both prior to and after finishing the programs.
These measures may include things like leg strength, balance on one or two legs and ability to stay even left vs right with day-to-day movements like standing up.
These stats keep us accountable and enable us to offer you the best service to ensure you improve and give you the motivation to keep up the hard work.
Come and experience the amazing new AxIT force plates and handheld dynamometers for yourself.
BOOK IN NOW
Stop Guessing, Start Measuring!
Walking Speed: The 6th Vital Sign
Traditionally, we measure five vital signs: blood pressure, heart rate, respiration rate, temperature, and pain levels. These help us understand your health and predict risks.
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Traditionally, we measure five vital signs: blood pressure, heart rate, respiration rate, temperature, and pain levels. These help us understand your health and predict risks.
Now, there's exciting news about a sixth vital sign: walking speed, or gait speed.
This is super important for checking how well you move and involves many body systems, like your nervous and musculoskeletal systems. Walking speed is a great indicator of overall health, especially for older adults. It's linked to important outcomes like hospital visits, falls, cognitive decline, disability, and even mortality.
What factors affect my walking speed?
Walking is a complex functional activity and is influenced by a number of different factors including but not limited to an individual’s:
health status
motor control
balance and coordination
muscle performance and musculoskeletal condition
sensory and perceptual function
endurance and average activity level
cognitive status
motivation and mental health
environment they walk in.
How do I compare to the average?
Below you can find the average comfortable walking speed in terms of metres covered per second for your age group and specific to your gender if you’re over the age of 50.
Men aged 50-59 comfortable pace: 1.43 m/s
Woman aged 50-59 comfortable pace: 1.31 m/s
Men aged 60-69 comfortable pace: 1.34 m/s
Woman aged 60-69 comfortable pace: 1.24 m/s
Woman aged 70-79 comfortable pace: 1.13 m/s.
Men aged 70-79 comfortable pace: 1.26 m/s.
Woman aged 80-99 comfortable pace: 0.94 m/s.
Men aged 80-99 comfortable pace: 0.97 m/s.
How slow do I have to be before I am at risk?
If your walking speed is less than 0.8 m/s this is predictive of poor clinical outcomes such as previously listed: hospitalisation, falls risk, cognitive decline, disability and mortality.
If your walking speed is less than 0.6 m/s this is predictive of continued decline in individuals already experiencing the poor outcomes listed above.
At 3D Physiotherapy Health Group, we make it easy to check your walking speed and other factors that might be affecting it.
One of our go-to tests is the 10-metre walk test. It’s as simple as it sounds! We use a 20 m straight path with sections for speeding up, steady walking, and slowing down. Markers are placed at 5 m and 15 m. You’ll walk at a comfortable pace, and we’ll time how long it takes you to walk the central 10 m.
If we don’t have a full 20 m path, we can use shorter distances. Besides walking speed, we also look at your balance, coordination, muscle strength, reaction times, and anything else that helps us understand your needs. This way, we can create a personalised program just for you.
How much do I have to improve to make a difference?
In a recent study, with a diverse group of older participants with varying diagnoses, 0.05 m/s was calculated as the needed change for a small but meaningful improvement in walking speed. This means you can feel a meaningful improvement just by covering an additional 5cm each second!
For patients who do not have average walking speed, an improvement of at least 0.1 m/s is also shown to be a useful predictor for improving well-being, while a decrease in the same amount is linked with poorer health status, more disability, longer hospital stays, and increased medical costs.
How can I improve my walking speed?
Step 1 Book an appointment with one of our fantastic physiotherapists to assess your walking speed and other influencing factors. This gives us a baseline to track your progress and identify areas to focus on.
Step 2 Begin your tailored program focusing on aspects of function like coordination, dynamic balance, agility and muscular strength. It’s time to get to work and reap the rewards!
Step 3 You might be recommended for one of our amazing group classes, like GLA:D for osteoarthritis, Strong Movers, or Strong for Life, which focus on strength, balance, reaction time, and coordination. Check our website for more details.
Step 4 Re-assess! We'll re-test your walking speed and other measures at the end of your program to see your improvement.
Step 5 Celebrate! You've reduced your risk of hospitalization, falls, cognitive decline, disability, and mortality, and you're on your way to a healthier lifestyle.
Post by Jed Rodda, Physiotherapist
References
Fritz, S., & Lusardi, M. (2009). White paper:“walking speed: the sixth vital sign”. Journal of geriatric physical therapy, 32(2), 2-5. doi: 10.1519/00139143-200932020-00002
Hardy, S. E., Perera, S., Roumani, Y. F., Chandler, J. M., & Studenski, S. A. (2007). Improvement in usual gait speed predicts better survival in older adults. Journal of the American Geriatrics Society, 55(11), 1727-1734. DOI: 10.1111/j.1532-5415.2007.01413.x
Samson, M. M., Crowe, A., De Vreede, P. L., Dessens, J. A., Duursma, S. A., & Verhaar, H. J. (2001). Differences in gait parameters at a preferred walking speed in healthy subjects due to age, height and body weight. Aging clinical and experimental research, 13, 16-21. https://doi.org/10.1007/BF03351489