By Sophie Grumley, Exercise Physiologist, Physioworks Health Group

Parkinson’s Disease is a progressive neurological condition that currently affects over 100,000 Australians.

Parkinson’s is a complex condition & symptoms can vary for each individual. Symptoms of Parkinson’s occur when the brain doesn’t produce enough dopamine; a neurotransmitter that is necessary for sending messages between nerve cells. The three most common symptoms that people with Parkinson’s suffer from are:

• tremors
• slowness of movement
• rigidity

Along with these symptoms, many people also experience pain, increased fatigue, falls, anxiety and depression, cognitive changes & speech problems.

Each case of Parkinson’s is unique & the progression of the condition is different for each individual. Parkinson’s does not discriminate, it can affect anyone and the average age of diagnosis is 65 years. There is currently no known cure for the condition, however it is a condition that is continually being researched & studied.

There are many different treatments, therapies and support available to help manage Parkinson’s Disease, including exercise therapy.

Exercise is an important mode of therapy that is highly recommended for all individuals with Parkinson’s to help manage symptoms & side effects associated with the condition.

Maintaining a structured exercise routine that incorporates strength training, balance and proprioception training & cardiovascular exercise has been shown to dramatically improve mobility, function & overall independence in those with Parkinson’s.

Individualised, tailored exercise programs also help to:

• Improve balance & therefore reduce falls risk
• Improve gait & walking speed
• Manage pain & fatigue
• Improve cognitive function
• Improve strength

It is important that individuals with Parkinson’s Disease are assessed by an Accredited Exercise Physiologist to ensure that a tailored exercise program that suits their needs & abilities can be developed.

The Exercise Physiology team at Physioworks Health Group – Sophie Grumley, Megan Jepson, Dylan D’Souza, & Brooke DeHey – are all highly experienced in working with client’s to help manage their Parkinson’s condition. The Physioworks team have developed & manage tailored exercise programs for clients with Parkinson’s Disease, from those with a recent diagnosis to those have been living with the condition for a number of years.

If you require further information, or if the Physioworks Exercise Physiology team can assist with your Parkinson’s condition, please contact your preferred Physioworks clinic.

More information and resources for Parkinson’s disease can be found at:  https://www.parkinsons.org.au/

 

What a year!! It’s been a year like no other…..but now we can all look forward to Christmas.

What did lockdown mean for your health & fitness? For the health of your loved ones? Did a lack of exercise lead to some comfort, but now a most unwanted lockdown girth?

Physioworks Health Group can help.

This Christmas give a gift of health, fitness & general well-being with a Physioworks Gift Certificate.

 

Help your family & friends post lockdown toward a more active, happier, healthier 2021.

Grab a Physioworks Gift Voucher.

It’s an ideal Christmas gift. Perfect for those looking for some health & fitness motivation for 2021.

The voucher can be used for a range of services at your clinic of purchase – including Physiotherapy treatments, Massage, Exercise Assessments, Yoga or Group/Individual Exercise classes. The voucher can be also used for any health-care products available at the clinic; from spikey balls & tape to sleep pillows & heat bags.

 

Just ask our reception team about the Physioworks Gift Certificate this Christmas.

Simply call into your preferred Physioworks clinic & ask at reception for assistance or please give the clinic a call.

 

By Dylan D’Souza, Exercise Physiologist, Physioworks Health Group

A core objective of the Physioworks Health Group in supporting our communities is to help all with  their physical health, fitness & mental well-being.

It is widely acknowledged that across Australian communities many have encountered mental health challenges & disorders at some point in life.

The burden of mental health issues continues to grow in Australia. According to the AIHW Mental Health Services report in 2017-18 suicide was the leading cause of death for men aged 18-44 years. And the challenges of COVID-19 this year has placed much strain on the mental health of many across all demographics of our communities.

Common treatment for mental health often includes medication, talk therapy & significant lifestyle changes, including exercise & diet review. There are many different types of mental health disorders, which all present differently, however generally they involve changes to emotions, thinking and/or behaviour.

Common mental health disorders include (but are not limited to):

• Depression
• Anxiety
• Bi-Polar Disorder
• Schizophrenia
• Psychosis
• Dementia
• Feelings of consistent low mood
• Post-Traumatic Stress Disorder
• Eating Disorders
• Postnatal depression
• Alcohol/drug abuse

How can Physioworks Health Group help with the management of these disorders?

Exercise.

Anyone who has exercised before can probably tell you that they always feel great afterwards (and not just because the exercise is over!). Exercise is a simple & effective tool that individuals can utilise to help manage mental health, and the Physioworks Exercise Physiology team can support & assist you in tailoring a managed exercise program.

Research has proven that exercise releases chemicals in the brain which are called endorphins, these are anti-stress hormones. One of its affects is to calm the brain & relieve muscle pain during strenuous exercise.

Exercise also regulates the same chemical messengers targeted by antidepressant drugs. Exercise elevates the concentration of Norepinephrine in the body which acts as a messenger between nerve cells, this increase wakes the brain up, causing you to feel good, more alert & less fatigued.

In addition there are other benefits to exercise such as increased self-esteem, resilience & confidence; all major components with impact on mental health disorders.

It is important that individuals with mental health disorders exercise safely & in a way that is specific to them. Therefore being assessed by an Accredited Exercise Physiologist will benefit to assist in best outcomes.

At Physioworks Health Group, our Exercise Physiology team pride themselves on holistic person-centred care, supporting & managing tailored exercise programs for clients. We truly believe that “Everyone is an athlete… we just have different events” and that we can help support “your event”:

• Improve your self-esteem?
• Improve your mood & energy levels?
• Manage your stress levels?
• Improve your sleep quality?
• Combat fatigue?

Can we help you with your Mental Health? For more information, please contact our experienced Exercise Physiology team at your preferred Physioworks Health Group clinic.

 

Many of us have been doing home exercise or have developed “a make shift gym” at home or in open spaces during the ISO period, but it is simply not the same as a full training work out in the gym environment. 

With many now returning to training & playing across numerous sports, and with the re-opening of gyms this week, Physiotherapist James Serong from Waverley Park Physiotherapy Centre (Physioworks Mulgrave) & the Box Hill Hawks (VFL), offers five injury prevention tips to help you successfully & safely return to training/play.

 

1. Be Careful not to Overload

It may seem tempting to return to normal training regime immediately (whether it be classes per week, weight sessions, etc.), but a sudden spike in load puts stresses on multiple joints and tissues, which they may not be ready for.

Muscles may be the focus of what we are looking to train, but joints (bone, cartilage), ligaments & tendons all feel the full brunt of what forces any form of exercise puts on the body.

It is important to let these tissues adapt to the training volume, intensity and frequency in a safe and structured manner – so monitor your load; and build back to full training over time.

2. You Need to “Load Monitor”

Monitor how your body is adapting to “load” – not just how much tightness/soreness you feel the next day.

A simple way to monitor how you are feeling from session to session is by rating your perceived exertion for each session. On a scale from 0-10, where 0 is no effort required at all and 10 is impossible, it is largely believed that training between 5-8 out of 10 (that is, hard to very hard) is the desired ‘zone’.  SO FIND YOUR DESIRED ZONE.

If you were to train in higher zones with every exercise at a maximal level (ie. not another rep could be completed), you would require longer recovery times.

Maximal training also places maximal stress on the body’s structures and tissues – if you are not careful, this can lead to injury.

Generally speaking, if you are doing training which results in a certain degree of muscle soreness the next day, you should not complete that session until the soreness has resolved and you have your normal joint range & motion.

3. Key is to Focus on Technique

It is strongly suggested that when you return to gym/training, you focus on the key movements of the exercises you are completing.

Whether its squats or push-ups, burpees or bench press, always keep in mind what muscles you want to engage and what joints are providing the movement.

Stick to exercises that you know – don’t rush into new exercises upon returning to training.

In time, if you want to try some new exercises, have someone who knows the exercise well teach you – they know the ins & outs of the exercise; and can give you direct feedback regarding technique & performance.

4. Make sure you do a suitable Warm-up

Stretching is very common, but maybe largely inadequate depending on your exercise routine. What you need is ‘activation’ – which is essentially low-level loading of body segments prior to the main exercise.

If you are training lower limbs, it may be a good idea to do some lower level warm-up exercises for the hips/glutes, quads, hamstrings & calves. These warm-up exercises should make the muscles feel engaged, but not fatigued.

Common warm-up exercises for the upper body may be rows, chest flys and/or rotator cuff exercises with a theraband (stretchy band) prior to using free weights, machine weights, etc.

5. Recovery is Vital

Recovery between training sessions is arguably just as important as the session itself.

Making sure you eat well, stay hydrated & get adequate sleep seems logical, but are often largely over-looked.

Eating foods with some carbohydrates & protein help replenish the energy stores you’ve just utilised; and assist with building muscle & improving joint health.

Other additional strategies include doing a light-to-moderate aerobic activity the following day (i.e. swim, bike, walk/jog), and for some wearing compression garments may help reduce the post training muscle soreness you can get the following day.

The Physiotherapy team at Physioworks Health Group can assist you in your safe return to training, the gym & playing your sport this summer. Contact your preferred Physioworks clinic today.

With the latest easing of COVID-19 restrictions in Melbourne, in-clinic Exercise Physiology group classes are able to resume again at Physioworks Health Group.

1:1 Exercise Physiology consults have been permitted since the clinics re-opened; but now Group Exercise classes are also permitted in-clinic, albeit with some restrictions:

As at November 9, 2020 at all Physioworks Health Group clinics:

• All indoor exercise classes will be capped at maximum of 5 people (with 1 person per 4sqm)
• Outdoor exercise classes are capped at a maximum of 10 people
• Masks must be worn upon entering & exiting the gym however can be taken off while exercising.
• Social distancing & appropriate hygiene including hand sanitizing & cleaning must be practiced by all attending classes.
• All equipment must be wiped down & sanitized between each use

The Monday evening spin (bike) group exercise class at Physioworks Cranbourne will also return during November – call the Cranbourne clinic for details.

Exercise Physiology is available at all four Physioworks Health Group clinics. Each clinic has a purpose built gym. The Physioworks Exercise Physiology team Megan Jepson, Dylan D’Souza, Sophie Grumley & Brooke DeHey are all highly experienced in developing & managing tailored exercise programs for clients.

With the easing of restrictions now is a great time to get back into exercise. Call your preferred Physioworks clinic for a consult with one of our Exercise Physiology team; and/or all current information about EP group classes & services.

“Working at a computer can cause back, neck and shoulder pains, headache, eye strain and overuse injuries of the arms and hands”  

The Victorian Government flags computer related injuries as having increasing impact on our health & well-being, especially given that many are now working remotely in highly digital jobs.

Leading Specialist Musculoskeletal Physiotherapist Andrew Dalwood (FACP) has over 25 years’ experience in Work Place Physiotherapy, consulting to large, multinational companies & Victorian Government Departments to reduce injury frequency & improve workplace injury management – whether that is in the warehouse, in the office or when working at home.

As part of Physioworks Health Group Online Office & Home Ergonomic Assessments Andrew provides advice on correct desk set-up for the home & office.

“From desk set up to ongoing simple but effective exercise, there are many important considerations in preventing injury at the desk” said Andrew.

“Since lockdown restrictions have eased we have seen many clients presenting in-clinic with neck, shoulder and arm conditions, many of which are linked to using the computer at home during the lockdown period. With correct in office and/or at home assessment many of these painful conditions are preventable” added Andrew.

Andrew Dalwood & the Physioworks Health Group physiotherapy team can treat & help you manage computer pain & injuries – improving your health & well-being. Simply call your preferred clinic today.

Need Physioworks to assist you with an Online Office & Home Ergonomic Assessment: Learn more here

Looking for an Ergonomic Home & Office Solution: Ask at Desk for Backs.

Keep on the Move at your Desk – View Physioworks Exercises at Your Desk here