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My First Trip to a Retirement Village

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My First Trip to a Retirement Village

UPDATE: Our Bawlyn Physio Clinic has moved to Hawthorn

Today, there are many options for the retired and the elderly when it comes to community care and residential homes. Personally, I’ve been to many nursing homes and elderly health care facilities, but what really caught my attention and curiosity were retirement villages. Upon visiting my friend staying in a retirement village in Balwyn, I was impressed and astonished at how different it was from centers I’ve been to before.

It was quite obvious that space was of no problem to this community. Land and greeneries sprawled the area and it was definitely a sight to see. It has a tranquil garden setting that elderly people prefer and enjoy. The variety of leisurely activities available, such as swimming pools, private gardens, and a golf course, available to the residents also added to the ambiance of the place.

After the long chat I had with my friend, it was crystal clear that she is living a comfortable life in this retirement village. Other than having her personal space, she is still allowed to have the simple pleasures she had in her previous home. The management has no restrictions in pet ownership, thus she has her dog to accompany and entertain her all throughout the day. Likewise, there is no need to ask permission if she wants to visit her neighbours or take an early morning stroll in the vicinity. Clearly, the institution wants them to make the most out of their ageing while being in control of his/her own schedules and activities.

Because this village has fitness centers, restaurants, libraries, cafes, and lounges, within and nearby, residents can easily socialize with their fellow neighbours. My friend has introduced me to her own circle of friends that she became close with, thanks to movie nights held weekly. Thanks to administration, its residents were encouraged to become socially involved and engaged as they stay here.

Another commendable attribute I found in this vicinity is its convenience. It has food stalls, mini grocery stores, clinics, a chapel and a meditation area, and salons inside. My friend mentioned that she has no problem in accessing and buying her basic needs as everything is within reach. And if a place is too far to reach on foot, she just calls for the community transport service and in an instant, she is given a ride from Point A to Point B.

As I toured around the village, it was evident that the people are well-taken care of. Since most of them have their own nutritional needs and cases, their food specialists, chefs, and doctors, who cook and manage their daily meals. They can cater to both the preferences and health requirements of each person, at the same time, provide great dining experiences in their halls and rooms coupled with a home’s ambiance. As much as possible, chefs use natural and organic produce to ensure the well-being of their friends.

Aside from the nutritious food being served in their tables, the elderly also have 24/7 access to clinics with registered nurses, doctors, and therapists. As a therapist myself, I checked if they had the needed facilities that would suit numerous possible health complications and conditions. To my surprise, they had centers for physiotherapy, podiatry, diversional therapy, and rehabilitation. Plus, there are enough medical and health staff that can assist and check on their patients. I can really say that my friend is in good hands in this retirement village.

But even if they have all these amenities and doctors, not all of the physiotherapy services are offered here.  For this reason, my friend asked me to give her hand therapy exercises and routines.  Other than these, she requested for my weekly visit so I can perform manual approach treatments for her and her friends. Patients can click here to visit my clinic.

If ever an emergency happens, each person has a list of who to call in different situations. There are emergency alert units and telephones provided in each home and there are at least two pharmacies on site. Response is quick because of the systems created by the management.

Medicational monitoring and rounds are typical in this village. Housekeepers and cleaners are also offered to all, the same goes for gym trainers and exercise instructors. And what’s more, is that they have pastors and spiritual leaders who conduct worship and meditation sessions for them. I can’t help but say that I’m more than impressed by the medical, health, and personal services offered by this institution. No wonder my friend has no complaints and regrets when she transferred here in the village.

Overall, this experience was a great exposure of how care facilities and specialists like me handle and ensure the wellbeing of the elderly. This just shows that even if they are ageing, we can still give them what they need and want to live a happy life.

Capital Physiotherapy welcomes patients from Balwyn, a sought after suburb northeast of our Hawthorn Physio Clinic. Balwyn is popular with families bringing up children, as well as trendsetters, professionals, singles and retirees.

Eating Out After Work in Balwyn

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Eating Out After Work in Balwyn

Working as a physiotherapist at Capital Physiotherapy can mean working a bit longer than those who work the usual 8-5 jobs. This is because a typical Balwyn physio clinic is open for business until 7 pm or maybe even longer. This way, we can also accommodate clients who work full-time and are unable to make earlier appointments.

Despite the long hours, I love working as a physiotherapist, because it allows me to help people through their problems with body pain, injury or even issues with their weight. I sincerely believe in promoting good health and exercise to the people in my community, which is why I entered this field as well.

However, as a young married woman, I am also not tied down to my career only. Part of what I promote is having a balanced life. That means, career, exercise and good social connections are key to making people healthy and happy. It is important for me to have time as well for myself to relax after work, and spend quality time with my husband. Indeed I am fortunate because working in the trendy and lively Balwyn makes this easy.

Not only is going out important to wind down after a long day of work and to catch up with the important people in my life but having access to great food that is also nutritious is vital. As a physiotherapist, I try to keep myself in shape and in perfect health as an example to my clients. Thankfully, just outside my office are lots of great choices of places to eat. In fact, finding the best restaurant in Balwyn can be tricky, as there are easily quite a few options out there.

Being one of Melbourne’s most exclusive areas, it has one of the best atmospheres for dining out, with the lush greens and beautiful architecture all around. For couples like me and my husband, it can be a romantic and relaxing environment for a date. The highlight for me, to be honest, is that some of them are just steps away from the clinic. Meaning, even if I have clients until closing time, I just need a few minutes to prepare myself and I am ready for a date close by. Now that’s work-life balance!

The variety of restaurants will have to be the second best point about Balwyn. Here you can find places that offer more nutritious options than a fast food restaurant. Therefore, finding delicious but also healthy food is easy. At the same time, many different cuisines are available for those who like to try new things. From authentic Asian food (Thai, Malaysian or Chinese, among others), there are some traditional Italian places for some comfort food as well.

From exotic dishes with different herbs and spices to more familiar pasta and pizza, Balwyn offers them. Each of these cuisines has healthier options for those who are watching their intake, and meet everybody’s taste or preference. In my time working at the physio clinic, I have never run out of new restaurants to try out with my husband. Having so many options does not just make it less boring for my palate, but it gives me a very good variety of food in my diet.

The next great point has to be the liveliness of the area. In fact, some restaurants do tend to get full on certain days, so getting a reservation is always a great idea. Many other people also flock to Balwyn to eat out so it can be busy, but in a good way, very full of life as well. As a young married woman, this is the perfect scene after a long day’s work. Meeting friends and catching up on each other’s lives is fun in Balwyn, relieving you of any stress from the office.

All of these points are important for me when deciding where to go out for dinner. Because of my line of work, my work hours are not the same as others’. However, this does not stop me from enjoying my personal time.

By having these restaurants just outside my office, I get to continue to do two things I enjoy the most. Conducting my physio sessions, helping clients recover from injuries or simply introducing exercise into their routine, is my life’s career. I sincerely derive joy helping them achieve their fitness goals. Therefore I cannot imagine leaving my job just because it hinders me from having a more active social life. Thankfully, Balwyn offers me, and at the same time, our clients, a way to go out afterward. It is just a matter of setting your priorities and managing your time Intelligently.

Capital Physiotherapy welcomes patients from Balwyn, a sought after suburb northeast of our Hawthorn Physio Clinic. Balwyn is popular with families bringing up children, as well as trendsetters, professionals, singles and retirees.

Going to a Winter Concert at Balwyn High School

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Going to a Winter Concert at Balwyn High School

UPDATE: Our Bawlyn Physio Clinic has moved to Hawthorn

Winter is coming. Winter is usually associated with long nights of isolation and bouts of weariness. I am happy to say though that Melbourne sure has its ways of having fun this winter season. In particular, the awaited Balwyn High School Winter Concert is going to heat up the town with refreshing music, hearty food, and warm laughters. Anyone who is ready to groove, no matter what age, is welcomed. Teens, young twenties, mid-twenties, or even the forties will surely have room for this event. I, for one, am excited for the said winter concert. It’s going to be a long night of raw, undiluted merriment with a friend whose kid will be performing on stage. How cool can that be?

But of course, winter is still winter, a period where temperature hits really low that our bodies are not accustomed to. Albeit all the wonderful possibilities the winter concert may bring, I firmly believe that we all need to exercise precautionary measures. Much so, if we have youngsters and elderly companions en route to the concert or to any other winter event.

There are possibilities of getting auto immune diseases such as colds, and possibilities of getting injured. Reason why, being a physio in Balwyn myself, I shared some tips to my friend to safeguard our interests. Here are some of them:

First, we need to check the weather reports in advance. Get to know the temperature and the relative humidity. If it rains hails, then better just postpone any event. However if getting outside home cannot be helped, then the least that you can do is to take some safeguarding measures.

Always wear the appropriate clothes. Of course, this seems like an automatic response to winter. Nevertheless, I reiterate this for the sake of those who seem to overlook the simple task of putting on layers during winter. Frost bites are always a possibility under extremely cold conditions. So better cocoon your youngsters and elderly companions from head to foot with garments, gloves, mittens, boots, and any other protective piece you can find. More is always better when it comes to protection.

Bring hot liquids with you. A thermos of hot chocolate or water can bring comfort to your already trembling body. It adds extra warmth to your declining temperature.

Keep your skin moisturized. Winter makes your skin super dry because there is less humidity in the atmosphere. Reduce your shower time to keep you just clean enough without dehydrating your skin. Drinking plenty of water also helps, but definitely not cold water.

For those with existing medical conditions such as asthma and diabetes, you need to take extra care of your health. Asthma attacks will likely to be frequent due to the relatively dry air during winter. Diabetic people will also need to watch their food intake since the body finds it difficult to control glucose during winter season.

Winter also affects your psychological health. We all know the occurrence of seasonal affective disorder or SAD which causes our moods to be slightly down without any justifiable reason. It’s just the winter season, really. It causes a significant drop of serotonin in your body, hence you feel sad or lethargic.

Being a physiotherapist myself, I further reminded my friend to take extra care of her migraine too. Cold temperatures can cause a significant drop in the barometric pressure which consequently heads to headaches. Of course, drinking plenty of liquids and taking medicine can provide relief. But as a physio, I also recommend massaging the right pressure points in your temples, jawlines or necks. Through this, you are able to increase circulation around the areas that directly cause your headache. Little did you know that headaches have different sources and types. There’s tension headache, neck headache, and the medically-diagnosed migraine. Your physio can help you with the assessment of your headache, and can provide you with natural remedy.

Another thing you need to watch out for is the fact that low temperatures can also cause swelling in your joints and limbs. So, I advise those who suffer from arthritis to avoid being outdoors if possible. Or, consult your physio beforehand, because your activities may have to be limited. The winter concert may not be ideal for you at all. There’s also a better way to manage your joint and muscle pain without compromising enjoyment. How? How else, but by attending regular sessions with your physio.

People should now be informed that physiotherapy is not just a corrective therapy. It can very well be used as preventive maintenance for those with muscle and joint problems. Physiotherapists in Balwyn are even more capable to treating winter-related arthritis incidents because they know the adverse consequences of living in temperate zones. Consult your own physio so you know what pain relief methods suit you and what exercises you can undertake to manage your arthritis and other health condition.

Lastly and definitely the most important consideration when going out this winter, is to drive safely. Road accidents may be possible for several reasons: the roads are way too slippery; your knuckles may be painful or difficult to mobilize; and your vision may be blurred due to dry eyes (again as a result of dry winter air). If the worst thing happens, always consult a good physio after an injury, provided of course that your physician approved.

Even if it’s just a minor slip on the floor or a fall down the stairs, you will find that physiotherapy will always come handy, winter or not.

As for me and my friend, we’re more than ready to watch the concert where her child is performing. We’ve taken all the necessary precautions. We only have a slight problem though. Unfortunately, we’ve put on a little “winter weight” due to seasonal cravings and indulgences. Blame the temperature and the metabolism.

Capital Physiotherapy welcomes patients from Balwyn, a sought after suburb northeast of our Hawthorn Physio Clinic. Balwyn is popular with families bringing up children, as well as trendsetters, professionals, singles and retirees.

Shin Splints Pain Treatment – INSTANT RELIEF!

Posted on Education, Physiotherapy

Is your shin hurting while you are walking? Running or playing sports? In today’s blog post, I’m going to explain to you why you are having shin pain and what you can do about it.

Shin pain also known commonly as shin splint. Shin splints are caused by repetitive stress on the shin-bone and the connective tissues that attach your muscles to the bone.

Shin Splint generally happened:

 

  • to new runners as your body is not used to the stress you are putting on your leg muscles
  • also, commonly happens to runners who are returning from a break from running, and generally happens when they increase their mileage too quickly

Signs & Symptoms:

 

  • shin splints include an aching, throbbing or tenderness along the inside of the shin (although it can also radiate to the outside) about halfway down or all along the shin, from the ankle to the knee
  • pain of shin splints is most severe at the start of the run, but often goes away during a run once the muscles are loosened up
  • at first, the pain might stop when you stop exercising. Eventually, however, the pain can be continuous and might progress to a stress reaction or stress fracture

In this blog, I’m going to share with you some tips and exercises on what you can start doing today to help fix this problem.

Keeping in mind, these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain-free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

 

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

Running With Flat Feet Pain

Posted on Education, Physiotherapy

Are you suffering from feet and ankle pain?

Do you struggle to run with your flat feet?

In this blog post, I’m going to share with you some tips and strategies that will help you manage your discomfort while running with flat feet issues!

Flat feet don’t necessarily stop you from running. But they can cause you some trouble if you’re not careful.

A lot of people who run, and run very successfully, have flat feet. Yet we do know that people with flat feet have a greater chance of getting injured than people with normal-arched feet.

Your arches are supposed to act like a natural shock absorber. They are supposed to flex and roll slightly at impact, to spread your weight over a larger area and a longer period of time. This reduces strain and stress on muscles, bones, and joints.

For starters, you may not be getting enough shock absorption, especially if the flat foot is fairly rigid. This means the impact forces can’t dissipate properly, and more stress gets transferred to bones and muscles over the feet and legs.

Second, runners with flat feet are much more likely than other runners to over pronate

In other words, instead of rolling inward just a little when transferring weight—which is normal and healthy—the foot rolls inward a lot.

Since pain is a result of over-pronation, and not directly from flat feet, some flat-footed runners do not experience any problems even though they have flat feet, simply because they do not over-pronate.

Hence, in this video above, I will show you some tips and strategies to reduce and control the amount of pronation, hence will hopefully reduce your discomfort while you are running.

 

Keeping in mind, these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your running, I highly recommend you speak to any one of your physiotherapists to guide you through your running journey.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain-free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

Our Physiotherapy Clinics in Melbourne

 

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Best Knee Stability Exercises

Posted on Education, Exercise, Knee Pain, Physiotherapy

Today we will talk about all things knee joint stabilisation!

  • The stability of the knee joint is dependent upon static and dynamic factors.
  • The static stabiliser includes passive structures such as the knee joint capsule and the various ligaments and other associated structures such as the
    • Menisci
    • ligaments which all act as static stabilisers include the medial collateral ligament, the lateral collateral ligament, the ACL, PCL,
    • The iliotibial band is also considered a static stabiliser in spite of its muscular connections.
  • The dynamic stabilisers of the knee are all the muscles and their aponeuroses, including:
    • Quadriceps
    • Pes Anserinus
    • Popliteus
    • Hamstrings

Because of the static factors it’s not something we can physically make it stronger, if you ever had ACL, PCL, meniscus or any other passive knee structure injuries my advice as the physio is to then make sure it’s vital for you to build up your dynamic factors and make them as strong as possible to help manage your injuries to the best of your abilities.

I am going to show you some strengthening and stability exercises to improve just that!

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

Fix Your Bad Back Posture With These Exercises

Posted on Education, Exercise, Physiotherapy

Do you always have a spine that looks like this no matter what you do, can’t seem to fix your bad posture? You know you are hunching and hear people talking about bad posture all the time but can’t seem to fix it? Well today in this blog post, I’m going to share with you some tips and exercises to help with this issue and also explain to you why good posture is Not good for you!

If you have scoliosis you will probably find that out quite early in your life either by a GP or nurse or any health professional that you come across as it will be very obvious that your shoulder or hip doesn’t align, and it’s hard to miss.

What I find mostly left undiagnosed are people who are suffering from mild to moderate Scheuermann’s disease or Scheuermann’s kyphosis,

  • Back pain.
  • Tight hamstrings.
  • Rigid curvature of the spine (kyphosis).
  • Loss of flexibility.
  • Slouching, or posture that gets worse over time.

Roughly 4 to 8 percent of people have it, and it occurs in males twice as often as in females. It normally runs in the family. I normally pick it up when people are lying on the treatment table facing down, if it’s a postural habit the back will be flat, if your spine is inborn with slight curvature, it will still be showing when you are lying down.

A good deal of healthcare professionals may tell you about your posture and how you need to change them. But there is no way you can change your spine to straight when they are not born straight to begin with!

So good posture for you is not an option, and you shouldn’t force yourself into the so-called “good posture” as it might just load up some other area of your spine which will lead to more issues.

Because of the nature of your spine

  • you will always have a high tendency to have spinal related problems such as neck, shoulder  and back pain.
  • you will always have certain muscle groups to be tighter and weaker,
  • you are more likely to prefer certain positions to offload the tension, which would lead to the progression of this problem

It’s not all bad. Today I’m going to share with you some exercises that will not correct the curvature of your spine but to help prevent this problem from getting worse.

These series of videos that I’m starting to make are targeting these postural muscles groups.

To help improve your conditioning workout routine, rehab and to improve your stability of your joints while you continue to enjoy the sports that you love or just to enjoy a more pain free living.

Keeping in mind, these tips and advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your running, I highly recommend you speak to any one of your physiotherapists to guide you through your running journey.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

Best Core Exercises For Runners

Posted on Education, Exercise, Physiotherapy

Did you just start running?

Well in this blog post, I’m going to share with you some simple core exercises that you can do at home to help improve your running skills

Strength and conditioning outside running is one of the most common things that is overlooked by many runners. To help you improve your speed and endurance, as well as the longevity of the sports that you like.

I cannot emphasize enough how important strength training is for running. Adding strength and conditioning exercise to your routine, even one or two times per week, can actually be very beneficial to your training—it can help prevent injuries and help to build up the efficiency of your running.

I’m going to share with you some of the exercises that I normally start off with for most runners that come into my clinic. Doing these exercises, you will be able to significantly improve the efficiency of your running.

Keeping in mind, these tips and advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your running, I highly recommend you speak to any one of your physiotherapists to guide you through your running journey.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

Core Strength & Stability Workout

Posted on Education, Exercise, Physiotherapy

Today in this blog, I am going to show you some core stability exercises that are absolutely vital for any sports performance or back and hip injury rehab that no one has shown you before!

I’ll be starting a new series of videos on stabilizing exercises for every major joint in our body in the upcoming few weeks. These exercises will not only be beneficial for your overall fitness but will also help improve any sports performance, help with injury rehab as well as pain management.

I’ll try to make our very complex body anatomy as simple to understand as possible. Our body is made up of two groups of muscles type

 

The Postural Muscles and The Movement Muscles

 

Postural muscles are made up of mostly ‘slow twitch” muscle fibre, they are designed to create stability in the joints to help maintain our posture and to also help stabilise our moving joints.

I see a lot of people doing core strengthening exercises, and they do have very strong core but what they are lack if is a good core control and that’s what we call “proprioception training”

Proprioception is the awareness of the body in space. It is the use of joint position sense and joint motion sense to respond to stresses placed upon the body by alteration of posture and movement.

Proprioceptive exercises are exercises which challenge and develop proprioceptive receptors. Proprioception helps to stabilise a joint during static and dynamic functional tasks. Decreased proprioception can lead to an increased risk of injury.

Having a strong core without knowing how to control them is not going to help you translate it to normal functional activities or your sports. In order to improve your sports performance and improve the efficiency and fluidity of your movement, you need to learn how to control the core muscles as and when you need them to, and learning to turn on the precise amount needed for a particular movement.

These series of blogs that I’m starting to make are targeting these postural muscles groups and your proprioception of your core/lower back and hip.

To help improve your conditioning workout routine, rehab and to improve your stability of your joints while you continue to enjoy the sports that you love or just to enjoy a more pain free living.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

How To Build Hip Stability

Posted on Education, Exercise, Physiotherapy

I’ll be starting a new series of videos on stabilizing exercises for every major joint in our body in the upcoming few weeks. These exercises will not only be beneficial for your overall fitness but will also help improve any sports performance, help with injury rehab as well as pain management.

Body Anatomy

 

  • I’ll try to make our very complex body anatomy as simple to understand as possible.
  • Our body is made up of two groups of muscles type
  • The Postural Muscles and The Movement Muscles

Postural muscles are made up of mostly ‘slow twitch” muscle fibre, they are designed to create stability in the joints to help maintain our posture and to also help stabilise our moving joints. To train these muscles we must perform the exercises slowly, holding it for a longer period and with higher repetition.

The movement muscles on the other hand are normally very strong, big fast twitch muscles that are designed to give our body an outburst of power, but normally for a much shorter duration of time. To train these muscles, we will need heavy loading and shorter repetition with much more frequent rest periods to ensure the muscles can properly recover before the next activation. Most people that I see come in injured are mostly due to this imbalance between the movement muscles and the postural muscles.

These series of videos that I’m starting to make are targeting these postural muscles groups.

To help improve your conditioning workout routine, rehab and to improve your stability of your joints while you continue to enjoy the sports that you love or just to enjoy a more pain free living.

Keeping in mind, these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your symptoms, I highly recommend you speak to any one of your physiotherapists to guide you through your rehabilitation journey.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment