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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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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 use 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.
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
Train Smarter. Recover Faster. Perform Better.
At 3D Physio, we get athletes, whether you're chasing a weekend PB or competing at an elite level. Our mission is simple: keep you doing what you love, injury-free and at your peak.
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Elevate Your Game
At 3D Physio, we get athletes, whether you're chasing a weekend PB or competing at an elite level.
Our mission is simple: keep you doing what you love, injury-free and at your peak.
Purpose-Built for Performance
Our functional exercise studio is packed with cutting-edge tech and equipment, force plates, cable machines, Pilates gear, water rowers, treadmills, slide boards, and more. Why? Because no two athletes are the same. We tailor every program to your sport, your goals, and your body.
For Every Athlete
Everyday Athletes
Love your sport but don’t want injuries slowing you down? Our pre-season and in-season programs are designed to build strength, boost performance, and keep you moving, whether you're training for a local comp or just staying active.
Elite Athletes
High performance demands high precision. We offer advanced rehab, pain management, and load monitoring to help you recover faster and return stronger. Our team knows what it takes to compete, and win.
Prevention is Power
Injury prevention is at the heart of what we do. Using objective data and real-world movement patterns, we identify risks before they become problems. Our programs build resilience, flexibility, and strength, so you can train harder, safer.
Rehab That Goes Beyond Recovery
Injured? We’ve got your back. Our rehab programs combine hands-on physio with smart tech to fast-track your recovery. But we don’t stop at healing, we help you come back better, stronger, and more confident.
We Live and Breathe Sport
We’re not just physios, we’re athletes, coaches, and trainers. Our team is active in the local sports scene, from AFL and tennis to triathlon. That means we understand your sport from the inside out.
AFL: On-field experience as players and trainers gives us deep insight into the game’s physical demands.
Tennis: From coaching to racquet stringing, we support players with tailored injury prevention and performance strategies.
Triathlon: As club members ourselves, we know how to support multi-discipline athletes through training, injury, and race day.
Stay Connected
Follow us on social media for expert tips, injury prevention advice, and behind-the-scenes looks at how we help athletes thrive. Got questions? We’re just a message away.
Ready to Level Up?
Whether you're aiming for a comeback or a personal best, 3D Physio is your partner in performance. Let’s get you moving better, faster, and stronger, starting today.
Questions about GLA:D® Australia at 3D
Here at 3D Physiotherapy we are passionate about working with individuals with hip or knee osteoarthritis (OA). We are extremely lucky to have a number of certified physiotherapists able to deliver the fantastic GLAD program here at 3D.
Here at 3D Physiotherapy we are passionate about working with individuals with hip or knee osteoarthritis (OA). We are extremely lucky to have a number of certified physiotherapists able to deliver the fantastic GLA:D® program here at 3D.
The GLA:D® program is a progressive neuromuscular control and strengthening program aimed to improve function, pain and knowledge for those affected by hip and/or knee OA.
We hear so many widespread beliefs and misconceptions from our patients about how to manage or treat their OA. Let’s discuss fact vs fiction about common beliefs based on the latest available evidence.
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FICTION! Surgery is actually the last line of treatment when helping you address your osteoarthritis, function and pain.
FACT! It is strongly recommended in current evidence that exercise, weight loss, education and lifestyle modifications are addressed prior to heading down the road of surgery.Description text goes here
The treatment pyramid. ALL people with arthritis of the hips and knees should be offered bottom in green, SOME should be offered FIRST and SECOND in orange and FEW should be offered all three levels from bottom up.
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FICTION! Exercise is actually the first line of treatment for OA. By exercising we are moving and taking weight through the joint which allows you to nourish the joint and the cartilage.
FACT! Exercising will help to increase your strength, joint movement, confidence and move better!scription text goes here
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FICTION! Often the idea of wear and tear on the joint scares people from moving thinking it will cause more damage.
FACT! OA occurs when we experience more degeneration and a lack of regeneration. Further influenced by many other factors including sleep, stress and negative beliefs. To maintain the health of existing cartilage we must load it appropriately to keep it healthy!tem description
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FICTION! By participating in the GLA:D® program, you can achieve everything described above by starting to load your joints in a healthy way that nourishes them with our expert guidance.
FACT! The GLA:D® program has had significant improvements for pain, function and quality of life for individuals living with OA. Most of all, it provides the skills, education and knowledge to manage the condition long term. description
If you are struggling with managing your hip/knee pain and can relate to any of the points above, get in touch with us today!
Let us help you get moving in our GLA:D® program with our certified physiotherapists!
Source: https://gladaustralia.com.au/
Trigger Points & Dry Needling
Ever heard us mention dry needling? Let’s dive into why we love this technique!
Ever heard us mention dry needling? Let’s dive into why we love this technique!
Dry needling uses single-use acupuncture needles to treat pain from myofascial (muscle and fascia) trigger points. These are painful spots in muscles that twitch when pressed. The pain can range from mild to severe and might cause referred pain, weakness, tightness, and even symptoms like sweating or eye watering.
Referred pain from trigger points can be tricky—it doesn’t follow nerve patterns and is often misdiagnosed. It can cause headaches, neck and shoulder pain, arm pain, lower back pain, and even sciatica. Dry needling helps target these issues effectively!
See below examples of trigger point pain patterns:
Did you know trigger points don’t show up on CT, MRI, Ultrasound, or X-ray scans? That’s why you need a skilled manual therapy practitioner, like your Physio, to diagnose them. We’ll ask lots of questions about your pain pattern, location, and what makes it better or worse.
Trigger point pain often doesn’t respond to Panadol or anti-inflammatories, making it tricky to diagnose and treat. But don’t worry—dry needling is a safe and super effective solution when done by an experienced practitioner. It can be a bit painful during treatment and might cause familiar referred pain, but this usually subsides after a few hours to a couple of days, leaving you feeling much better.
All our Physios at 3D offer dry needling, so feel free to discuss your pain at your next appointment. We’re here to help you feel your best!
Travell, J., Simons, D., Simons, L. (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual (2nd ed.). Lippincott, Williams & Wilkins
Rehab for a Calf Strain
A brief summary of an article (see reference) that evaluated the current practices and perspectives of international experts in the assessment, management and prevention of calf muscle strains in elite sports people.
This is a brief summary of an article that dives into how international experts handle calf muscle strains in elite athletes.
The experts shared their insights on assessing, managing, and preventing these types of injuries and came up with six key stages for effective calf strain rehabilitation.
What Do We Know About Calf Muscle Strains?
Calf muscle strains are common in elite athletes and can lead to significant time away from sports. If not managed well, athletes are prone to recurrent calf strains and other leg injuries.
Anatomy of the Calf Muscles
The calf complex includes the gastrocnemius, soleus, and the smaller plantaris muscles.
Gastrocnemius Muscle: This large muscle has two bellies stretching from the Achilles tendon to the back of the knee. It helps bend the knee and point the toes (plantar flexion). Made up mostly of fast-twitch fibers, it's crucial for powerful, high-intensity activities like sprinting and jumping.
Injury Insights
Gastrocnemius injuries often happen suddenly during high-intensity activities, causing acute, severe pain localized to one area. Severe injuries can make walking difficult or impossible, as putting weight on the leg becomes challenging.
Understanding and managing these injuries effectively is key to preventing recurrence and ensuring athletes can return to their sport safely and swiftly.
Soleus Muscle Insights
The soleus muscle, located beneath the gastrocnemius, is a broad, shorter muscle involved in ankle plantar flexion (moving the foot away from the body), especially when the knee is bent. Unlike the gastrocnemius, the soleus is made up of slow-twitch muscle fibers, making it essential for endurance activities like long-distance running.
Injuries to the soleus differ from those to the gastrocnemius. They often present as vague tightness or a cramping sensation, which can be easily overlooked. Endurance athletes are more prone to soleus injuries, especially with increased training volume. So, if you're upping your training time, keep an eye on that soleus!
Assessment of calf strain
There are a number of factors to consider during the assessment of someone with calf pain.
We first look at what the source of pain is, and which muscle is likely affected. In addition to ruling out other sources of pain (low back pain, or neural components).
Knowing how the injury occurred is a very important part of assessment- finding out if it was sudden onset or a slow build-up of symptoms.
Key Prognostic indicators/ things to consider post injury:
Can the person walk pain-free, and how long does it take for them to achieve this?
Where is it sore to touch- is it the gastrocnemius or soleus?
Is there a deficit in the amount of ankle movement?
What is the person currently able to do: can they single leg calf raise, can they jump/hop/or run?
What are the demands of the sport or activity the person wishes to return to? Do they need to do sprints, or achieve a high load/volume of training?
Other factors that can affect recovery:
Age
Previous calf injury
Prior calf weakness
Previous lower limb injuries
Six Key Phases for Calf Strain Rehab
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Load the injured leg as early as possible
Get walking in whatever capacity as soon as possible
Progress exercises to single leg loading early, depending on pain/tolerance, and start small (eg: heel raises)
Don’t forget to exercise the hamstring as well (remembering that it works with the calf to flex the knee)
Start sports specific movements as early as possibleDescription text goes here
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Start this once the person can tolerate load, and pain and irritability has decreased
Load at length – single leg heel raises through full range
Progressively increase the load by adding weights to the exercisesDescription text goes here
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Before starting, the person needs to have good ankle range and strength
The calf muscles need to be powerful with consideration for the needs of the sport/goal of the patient
Thinking about exercises which involve: acceleration/deceleration, vertical and horizontal force production, change of direction and sideways/lateral movements as well
Start with skipping (small movements) or jogging on the spot on toes
Progress to larger movements, which could include: forward jumps, bounds, hops. Remembering to start with double leg and progress to single leg
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Preparation for return to sport or return to running
Start with walking, then move to brisk walking, stair climbs, walking lunges and bear crawls
Soleus injuries – may need to start with short distance running initially and caution with when to progress the volume
Gastrocnemius injuries – there needs to be caution when considering when to begin fast running and higher intensity movements
Prior to return to running, patients should be able to – walk pain free for 30 minutes, jog on spot 1min pain-free, have normal ankle range of motion, have good calf strength and be able to hop
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Before returning to sport, the following should be considered: no tenderness/pain on palpation, full strength, full range of movement, and good plyometrics
Make good decisions to ensure successful return to sport
Consideration for those who have a history of multiple calf injuries when returning to sport
When first starting back- can there be reduced game time?
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To think ahead about successful rehabilitation and reducing risk of further injuries- management of calf tightness, any pain or tenderness are signs that things need to be backed off
Calf strains can reoccur in >50%, and therefore regular check ins with the physio to ensure the end stages of rehabilitation and load management are going to plan is very importanttem description
Key Take Away…
Calf muscle strains can be a real pain, especially if they're not managed well, as they tend to come back.
That's why a thorough assessment and a personalised rehab program with a Physiotherapist are crucial. Plus, keeping an eye on things after you return to your sport or activity ensures the best results.
Let's keep those calves strong and healthy!
Blog by Sheena Carey, Senior Physiotherapist
Reference:
Green, B., McClelland, J.A., Semciw, A.I., Schache, A. G., McCall, A., Pizzari, T. (2022) The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians. Sports Medicine - Open 8(10). doi: https://doi.org/10.1186/s40798-021-00364-0
Pelvic Floor Facts
What is the pelvic floor?
The pelvic floor is a group of muscles and ligaments that support the bladder, uterus and bowel. The role of the pelvic floor is to provide support to your pelvic organs in day-to-day life.
What is the pelvic floor?
The pelvic floor is a group of muscles and ligaments that support the bladder, uterus and bowel. The role of the pelvic floor is to provide support to your pelvic organs in day to day life.
There are three openings in the pelvic floor, the urethra, the vagina and the anus, which the pelvic floor acts to support.
Your pelvic floor muscles attach at your pubic bone and your tail bone and provide the ‘floor’ of your pelvis.
Role of your pelvic floor
Your pelvic floor helps you to control your bladder and bowel function and allows you to ‘hold on’ until you are in an appropriate place.
Some issues that can be cause by issues with your pelvic floor include
- Incontinence (involuntary loss of urine or faeces)
- prolapse of pelvic organs
Cause of pelvic floor dysfunction
There are many of reasons a person may have pelvic floor dysfunction. Some common causes include
Pregnancy
Childbirth (especially with a large baby or long labour)
Constipation
Being overweight
Excessive coughing
Changes in hormones, especially in menopause
Heavy lifting
Incontinence
Incontinence is the involuntary loss of urine, faeces or wind. There are 2 main types of incontinence that occur.
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Poor bladder control can range from anywhere to a small leak when coughing to a complete inability to control your bladder.
Urinary incontinence may be caused by many things and a physiotherapist may be able to help you improve or resolve your symptoms through different treatment strategies
It is thought that up to 13% of Australian men and 37% of Australian women experience some degree of urinary incontinence, yet 70% of people with urinary leakage don’t seek help
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People with faecal incontinence may struggle to control their bowels
Symptoms include being unable to control a bowel motion, getting some staining in your underwear and being unable to control passing wind
Faecal incontinence may cause by weakness in pelvic floor muscles, constipation or diarrhoea
Approximately 20% of Australian men and 13% of Australian women experience faecal incontinence
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Do you think you might have an issue with incontinence?
- Do you find you leak before you make it to the toilet?
- Do you feel you can’t fully empty your bladder?
- Do you wake two or more times over night to urinate?
- Due to leak when you cough, sneeze or run?
- Do you strain to empty your bowel?
Prolapse
Prolapse occurs when the walls of the pelvic organs sag down into the vagina. You may feel a heaviness in your vagina or a bulging sensation. Other symptoms include pelvic pain, pain with sex and trouble emptying your bladder. It is thought at approximately 50% of women who have given birth will have some degree of prolapse, however not all women will experience symptoms or issues. Pregnancy and childbirth are the greatest risk factor for prolapse. Other causes can be menopause, heavy lifting, chronic cough and being overweight. There are several management and treatment options that can be provided by your physiotherapist or GP.
How can you prevent damage
Avoid straining on the toilet
Avoid persistent heavy lifting
Treatment for persistent coughing
Stay in a healthy weight range or lose weight
Make pelvic floor exercises part of your day!
Why women don’t seek help
- Embarrassment
- The thought that leaking is ‘normal’
- Poor experiences in the past
It’s very important that you feel comfortable discussing these issues in confidence with your physiotherapist.
Our aim is to make you feel as safe and comfortable as possible.
Ready to Run
As physiotherapists with a special interest in running, we are thrilled to introduce our new comprehensive running assessments tailored to both novice (Stride Start) and experienced runners (Seasoned Striders).
As physiotherapists with a special interest in running, we are thrilled to introduce our new comprehensive running assessments tailored to both novice (Stride Start) and experienced runners (Seasoned Striders).
Whether you’re lacing up your shoes for the first time or you’re a seasoned marathoner, our assessments are designed to help you manage and prevent injuries, improve running performance, and unlock your full potential on the road or trail. Our goal is to keep you running strong and consistently over all desired distances.
Guided Training Schedules:
We understand that every runner is unique, with different goals, abilities, and training histories. Our expert physiotherapists will work with you to create, modify, or advise on a training plan that gradually builds mileage, speed, strength and allows adequate recovery. By following a structured training schedule, you’ll be able to progress towards your running goals safely and effectively while minimising the risk of setbacks.
Lower Limb & Core Strength Assessments:
Strong lower limbs and a stable core are essential for efficient and injury-free running. Our assessments include comprehensive evaluations of lower limb strength and core stability to identify any weaknesses or imbalances that may predispose you to injury. Based on the results of these assessments, we’ll develop targeted strengthening exercises to address areas of weakness and improve overall running biomechanics. By enhancing lower limb strength and core stability, you’ll not only reduce the risk of injury but also improve running efficiency and performance. Strength training plays a crucial role in injury prevention by improving muscular endurance, enhancing joint stability, and correcting biomechanical imbalances. Our physiotherapists will prescribe exercises that target the key muscle groups involved in running, to help you become a stronger and more resilient runner.
Gait Analysis:
Sometimes your running form and biomechanics can cause stress loading to a particular area that may predispose you to an injury. We’ll assess your gait characteristics and provide feedback and recommendations to help you optimise your running mechanics if needed.
Injury Management & Prevention:
Despite our best efforts, injuries can still occur, especially with the repetitive nature of running. That’s why our running assessments include comprehensive strategies for injury management and prevention. Whether you’re dealing with a nagging injury or looking to prevent future setbacks, our physiotherapists will develop a customised program tailored to your specific needs. From manual therapy to therapeutic exercises, we’ll employ a variety of techniques to help you recover quickly and safely. Additionally, we’ll provide guidance on modifying your training program and addressing any biomechanical factors that may contribute to injury, helping you stay healthy and injury-free for the long term.
Running is a rewarding and exhilarating activity that offers numerous physical and mental benefits. However, it is essential to approach it with caution and respect your body’s limits. Our comprehensive running assessments are designed to empower runners of all levels to train smarter, stay injury-free and reach their full potential. Whether you’re a beginner looking to start on the right foot or an experienced runner aiming to take your performance to the next level, we are here to support you every step of the way. With our guidance and expertise, you can enjoy a lifetime of healthy, enjoyable and injury-free running.
Is cycling breaking you?
Osteoporosis and the battle of ageing
Osteoporosis is the most common bone disease, affecting 200 million people globally. In Australia, 23% of women and 5% of men over 50 have osteoporosis, primarily due to aging.
Osteoporosis and the battle of ageing
Osteoporosis is the most common bone disease, affecting 200 million people globally. In Australia, 23% of women and 5% of men over 50 have osteoporosis, primarily due to aging. This condition weakens bones, making them fragile and prone to fractures from minor incidents. Bone health involves a balance of deposition and reabsorption, but after 50, reabsorption surpasses deposition.
While women over 50 are at higher risk, men, especially those who only cycle or swim, are also significantly affected. Awareness and intervention for men are crucial.
In simple terms…
Men are more likely to develop osteoporosis at an older age. They are less likely to participate in preventative screening assessments, increasing their risk. Additionally, men who engage only in non-weight-bearing sports, like cycling or swimming, face a higher risk of fractures.
Facts about men and osteoporosis
Men experience more osteoporosis-related complications than women, such as fractures, loss of function, and pain.
In 2012, only 18% of men had undergone osteoporosis screening compared to 60% of women.
Men over 50 have a 27% risk of osteoporotic fractures.
From 2002 to 2012, hospitalizations for minimal trauma hip fractures in men over 50 increased by 36%.
Post-hip fracture, only 8% of men receive osteoporosis treatment compared to 24% of women, and 9% of men receive appropriate treatment 1-5 years post-fracture compared to 48% of women.
Men who smoke are more likely to lose bone mineral density than women.
I cycle or swim regularly, why am I more at risk?
Recent studies show that males who cycle or swim have lower bone mineral density (BMD), increasing their fracture risk. Master cyclists have a higher prevalence of osteoporosis and osteopenia (89%) compared to inactive peers (61%). Low-impact sports like cycling and swimming don't promote BMD, leading to earlier bone loss.
Cyclists are at higher risk for osteoporosis due to low bone loading. Evidence suggests cyclists and swimmers should engage in weight-bearing activities like strength, plyometric, or high-impact training to improve BMD. Other risk factors include high training volume, overtraining, and poor nutrition, affecting energy, hormone levels, and calcium intake.
Take Home Message
We are all at risk of osteoporosis as we age.
It is important to stay strong with weight bearing exercise.
Encourage screening and prevention in those aged over 50 +, particularly with history of fractures or breaks.
Men – you are at risk too!
Sources:
Abrahin, O., Rodrigues, R. P., Marçal, A. C., Alves, E. A. C., Figueiredo, R. C., & de Sousa, E. C. (2016). Swimming and cycling do not cause positive effects on bone mineral density: a systematic review. Revista Brasileira de Reumatologia (English Edition), 56(4), 345-351.
Alswat, K. A. (2017). Gender disparities in osteoporosis. Journal of clinical medicine research, 9(5), 382.
Andersen, O. K., Clarsen, B., Garthe, I., Mørland, M., & Stensrud, T. (2018). Bone health in elite Norwegian endurance cyclists and runners: a cross-sectional study. BMJ open sport & exercise medicine, 4(1).
Australian Institute of Health and Welfare. (2014). Estimating the Prevalence of Osteoporosis in Australia. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/estimating-the-prevalence-of-osteoporosis-in-austr/contents/table-of-contents
Smathers, A. M., Bemben, M. G., & Bemben, D. A. (2009). Bone density comparisons in male competitive road cyclists and untrained controls. Medicine and Science in Sports and Exercise, 41(2), 290-296.