Foam rolling is a form of self-massage that will reduce muscle soreness and improve your flexibility and range of motion.
Foam rolling is generally done before and after a workout, but we recommend doing it daily or whenever you're feeling particularly sore.
As mentioned, foam rolling will reduce muscle soreness and tension. Foam rolling does this by breaking up built-up scar tissue, as well as increasing the amount of blood flowing to your muscles, in turn increasing the amount of nutrients and oxygen reaching them.
Foam rolling will increase your range of motion. Poor mobility is often linked to shortened muscles, which you may know as "knots". Foam rolling will lengthen these muscles and develop your mobility. Increased mobility also enhances muscular performance, increasing your power and strength.
Foam rollers come in a variety of shapes, sizes, and can be made from a range of different materials.If you're new to foam rolling, we recommend starting with a smooth roller as opposed to a textured one as it won't be as intense on your body (they are generally more affordable as well). Textured rollers are designed to work deeper in your muscles, working out tensions and tough knots.
Massage balls and sticks can also be used to target specific areas and address knots and tension.
We have a range of self-massage tools available and are always happy to talk you through any questions and concerns you may have.
If you have a muscle tear or break, we recommend that you come see us so we can assess your condition before clearing you to start foam rolling. It's also important to speak to a doctor before foam rolling if you're pregnant, as it can be dangerous and may even cause premature labour if you're in your third trimester.
Avoid rolling over small joints including your knees, elbows, and ankles as this can cause hyperextension. When you first start foam rolling, roll tender areas for around 10 seconds. Once your body becomes more used to foam rolling, you'll be able to roll for 30 to 60 seconds. You should also start rolling with low pressure, and if you're working on a particularly tender area, try and shift your weight to another part of your body so you're not pressing too hard on the foam roller. A simple foam rolling routine includes rolling out your calves, quads, glutes, upper back, and lateral muscles.
So, whether you'd like to try a new warm-up and cool-down routine, or you just need some relief after a day of sitting at your desk, foam rolling is worth giving a go at home.
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Luckily, Physiotherapists can treat Vestibular Dysfunction and provide you with steps to improve your balance and Vestibular Function long-term.
In fact, our director Zoltan Marosszeky is renowned throughout the local area for his expertise in Vestibular Rehabilitation. Patients travel from as far as Tamworth to see him.
The Vestibular System, which is part of your inner ear, sends information to your brain that impacts your eye movements, balance system, and sense of spatial orientation.
Our vision, hearing, and brain activity are all closely connected through the Vestibular Nervous System, so if one of these areas is injured or infected, you may experience further symptoms throughout your body.
Benign Paroxysmal Positional Vertigo (BPPV) is a common Vestibular Disorder, characterised by brief periods of vertigo, nausea, and, in extreme case, vomiting. These symptoms generally occur when you put your head in foreign positions like bending forward or looking upwards.
You may have a Vestibular Disorder if you have some of these symptoms:
Your Physiotherapist can help you avoid experiencing Vestibular issues by providing you with a home exercise program that improves and gradually restores balance, allowing you to return to your usual way of life.
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After spending so much time playing sport (and recovering from the subsequent injuries), Libby became interested in how the human body works and first heard about a new profession called Exercise Physiology when she was in Year 9.
When she discovered that Exercise Physiology was similar to Physiotherapy but involved applying principles of anatomy and biomechanics into specific exercises to prevent and treat injuries in athletes, Libby knew straightaway that this was the career for her!
Libby graduated from university in 2016 with a Bachelor of Exercise and Sport Science with Distinction, and went on to complete her Masters of Clinical Exercise Physiology in 2018. Her first job was in rural NSW, based in Cootamundra and involved travelling to different towns around the Riverina and Central West.
As the only Exercise Physiologist in the area, Libby was thrown in the deep end and exposed to a wide range of clinical conditions. Libby worked with patients with cardiovascular disease, Type 2 Diabetes, respiratory conditions, and even extremely rare neurological disorders.
The biggest part of Libby's work became treating military personnel and emergency service workers with chronic pain and mental health conditions, particularly PTSD. Libby realised that she could make the biggest difference as an Exercise Physiologist by learning as much as she could about chronic pain and mental health, not just how to stop athletes from getting injured.
Libby returned to Newcastle 12 months later for a better work/life balance and access to the beach.
Libby loves to stay active. It keeps her healthy, helps her to manage her pain and past injuries, and improves her mental health. Even though her sporting days are behind her, when Libby's not at work she loves getting out into nature, hiking, and exploring as much of the world as COVID allows.
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If you're struggling to incorporate exercise into your daily routine, have a chat with one of our knowledgeable Exercise Physiologists. An Exercise Physiologist can help you to create an exercise regime that's enjoyable and that works for you, whether its home, water, or gym-based.
2. Increase energy levels. For those suffering with Chronic Fatigue Syndrome, exercise is a proven management technique that reduces symptom severity and improves quality of life.3. Improve your heart and lung health. Exercise strengthens the heart and the muscles around the lungs to keep them both working effectively. You will see the benefits of this in your everyday life during activities like walking up the stairs.
4. Manage your pain. Exercise systems like Pilates and Yoga improve your core stability, flexibility, strength, and quality of movement. In fact, a recent study systematically proved that Pilates made a positive impact on patients with chronic lower back pain. Our exercise and Pilates classes will be starting back soon. Watch this space to find out more!5. Manage chronic conditions and diseases, including cancer and diabetes. The effects of exercise in the management of cancer is a growing area of research; studies constantly looking into the impact of exercise on cancer-related fatigue levels, psychological distress, and overall physical and immune function. For people living with Type 2 Diabetes, regular exercise improves the way the body responds to insulin, which helps regulate blood glucose levels.
When you first start exercising again, start slow making sure to warm up and stretch. Finish your workout with a cool down and stretch, before slowly easing back into your day. If you go too far and feel pain, apply ice and call us straightaway. Early treatment gives you the best chance of a full recovery.
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As physiotherapists, we often see people in pain. In addition to expert treatment from our physios and Exercise Physiologists, we stock a range of items to help you move well and stay strong between visits.
Kingston's Arthritis and Pain Relief Balm is one of our best selling items. It's 100% Australian Made, just down the road in Morrisset. It's so effective, we buy it in bulk and have been using it for years every day in the practice.
This Spring, we're giving you the added bonus of a free Spikey Massage Ball RRP $15 when you buy a tub of Arthritis and Pain Relief Balm RRP $27.
Spiky Massage Balls are an effective self-massage tool that can alleviate muscle pain and tension, and increase mobility, stimulating blood flow throughout the body. Lightweight and easy to manipulate, you can use your spikey ball on knots and tight areas. Target trigger points to release tension, reduce pain levels and improve range of motion. Ask your physio or EP about how to use the ball to get the most benefit.
All you need to do to get your free ball is mention the word SPRING when you make your purchase.
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