Zoltan graduated from the University of Sydney as a Physiotherapist in 1998. He started working for the Australian Military which gave him extensive knowledge and clinical experience. For more than five years Zoltan was the senior physiotherapist at OneSteel in Mayfield, and he's also a qualified Pilates Instructor.
He joined Charlestown Physio in 2006 and launched Newcastle Integrated Physiotherapy at Adamstown in 2016. During his time as a physio, Zoltan has seen and treated a variety of neuromuscular conditions, trauma and sporting injuries. He's passionate about treating clients and the importance of seeing them return to full function.
Zoltan has developed a reputation with local specialists and doctors for his successful rehabilitation of shoulder injuries. His expertise in Vestibular Rehabilitation- which addresses the symptoms of dizziness and vertigo- is renowned throughout the local area, with patients travelling from as far as Tamworth to see him.
When he's not at work, Zoltan enjoys the beach, camping and fishing. He likes to ride bikes on the weekend with his two boys Oskar and Felix. He loves diving, the beach and skiing in winter.
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If you're working from bed or the couch, you're likely causing yourself unnecessary pain and potential long-term damage.
Even if you're back in the office, correct posture and a good working environment are critical!
Posture refers to the way that we sit or stand. We need to ensure that our body is positioned correctly and that our weight is evenly distributed.
Good posture involves walking and standing with your head up, chin in, stomach in and looking straight ahead with your weight balanced evenly on both feet, with your knees and back straight.
Good posture at work involves maintaining a symmetrical body position, with your shoulders and arms at 90 degree angles, and your computer at eye level.
Poor posture can lead to back pain, rounded shoulders, potbelly, bent knees when walking or standing, a neck and head that leans forward, muscle aches and pains, muscle fatigue, headaches, and even lower spine disc problems.
1. Invest in an ergonomic chair. As tempting as it may be to work from bed in your pyjamas, using a tool designed to uphold your posture will make a huge difference.
2. If your current chair is not quite perfect, but you're not yet ready to splurge on a new one, try using a cushion or lumbar roll to support your lower back.
3. Position your computer monitor or laptop at eye level and avoid looking down to prevent neck strain.
4. Avoid slouching in your chair by keeping your arms and shoulders at 90 degree angles.
5. Keep your feet flat on the ground to avoid over-straining your legs or hips.
6. Switch between sitting and standing if possible. Standing desks can be pricey, but your kitchen bench works just as well.
7. Move as much as possible by taking short breaks. Aim to walk around every hour.
There are a number of desk exercises you can incorporate into your day such as a spinal twist (using the back of your chair for support) or a neck roll (to combat neck strain).
It can also help to exercise before or after work, with activities like yoga and pilates to improve your overall strength and posture.
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-Exercise strengthens and stretches muscle
-Exercise builds strong and healthy bones
-Exercise improves coordination and reflexes
-Exercise manages weight
-Exercise improves cardiovascular function and reduces the risk of disease or illness.
-Exercise is fun!
It is recommended that children and young people aged between 5 and 18 years old do a minimum of 60mins of moderate to vigorous physical activity per day.
The 2009-2010 NSW Population Health Survey found that only 35% of 5-8 year old's and 20% of 9-15 year old's met these recommendations.
Furthermore, it was found that in 2014/2015, 65.3% of Australians aged 15 and over were sedentary or had low levels of exercise.
In recent years, there has been a rise in the amount of sedentary time children and young people participate in. This is time spent in front of a computer screen, TV, iPad or other device, instead of time playing outdoors.
It is recommended that children and young people spend no more than 2hrs per day of screen time, however we know that the majority of young people exceed these recommendations. What we know from the research, is that a sedentary lifestyle is linked to children and young people becoming overweight or obese, which continues into adulthood and is a risk factor for chronic disease.
Therefore, I challenge you to be strict with screen time with your children and encourage physical activity as much as possible. Perhaps your child can try a new sport, dance lessons, or other outdoor hobby. Also, children should not be held back from physical activity because of any condition, disability or injury as exercise can play an important role in helping manage their condition.
You can also seek the advice of an Accredited Exercise Physiologist to help guide your child to find the most appropriate activity and develop a positive relationship with exercise.
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Calf pain can be caused by a range of different issues, with the most common causes being a muscle strain or Achilles tendinopathy.
The calf muscle is commonly strained due to the complex structure of the muscle itself as well as its involvement in most of the movements you perform in life.
-poor calf flexibility and ankle stiffness
-calf muscle weakness
-inadequate warm up prior to exercise
-poor training methods
-inappropriate footwear during activity.
Quite often, calf pain will occur after beginning a new exercise routine, where the muscle just isn't ready to cope with the new demands that you're asking of it.
In which case, you'll need a specific strengthening and rehab program designed to strengthen the muscle for the activity you're wanting to do.
Recurring calf pain is generally the result of inadequate rehab following a previous injury, and poor biomechanics during movement.
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Achilles Tendinopathy (AT) is a common overuse injury caused by repetitive stress placed on the Achilles Tendon.
AT can be described as either insertional which is situated at the transition between tendon and bone or mid portion which is located at the level of the tendon body.
The precise cause of Tendinitis remains unknown however some of these may be contributing factors:
- Decreased Range of Motion (ROM) at the Ankle, Knee or Hip
- Sudden increases in activity or training levels
- Altered kinematics of the lower limbs e.g hyperpronation of the ankle
- Poor circulation
1. Adjust biomechanics: This can be done through the use of taping in the early stages of injury and orthotics in the chronic stage.2. Physical therapy: gradually loading the tendon with both eccentric and concentric contractions has been well supported by evidence and is the main non-surgical choice of treatment for AT to reduce tendon pain and load.
3. Adjunct therapy: manual therapy, electrotherapy modalities, Iontophoresis and dry needling are all techniques that can be used in addition to physical therapy to manage symptoms e.g pain and swelling.4. Medications: the use of corticosteroids and quinolones can assist in countering excessive inflammation.
1. Perform a well rounded strengthening and flexibility program targeting muscles surrounding the hip, knee and ankle joints.2. Avoid any sudden increases in activity or training load that will increase stress and potentially cause excessive degeneration of the Achilles Tendon.
3. Ensure you warm up prior to engaging in any strenuous physical activity by stretching and performing task specific exercises.4. Wear appropriate footwear that's comfortable and try to avoid exercising e.g running on uneven surfaces which can negatively impact your biomechanics.
- Glute Bridge variations (single leg, bosu ball, weighted holds)
- Banded Crab Walks
- Squat variations (Wall Squat, Goblet Squat, Box Squat, Split Squat)
- Lunge variations (Static lunge, Walking Lunge)
- Heel Raise variations (both seated and standing, eccentric contraction only)
- Active ankle dorsiflexion and plantarflexion (kneeling, standing, banded, weighted)
- Gastrocnemius stretches (calf stretch on wall)
- Soleus stretches (knee bent)
- Foam rolling calf muscles
If you're suffering from any of the symptoms of Achilles Tendinopathy, new or old, book in to see a Physiotherapist so that they can get to the bottom of your issue and get you back doing what you love pain free!
Call Newcastle Integrated Physiotherapy on 49572961
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