30 mins Pilates Class – Gain Strength & Tone

Filmed during Cancer Rehab Awareness Week 2020, this class was created to help raise the awareness of the benefits of Cancer Rehabilitation and the role of Cancer Rehab Physios in optimising the quality of life of people diagnosed with cancer. No equipment needed, just a mat and a rolled up towel or cushion for neck and head support. This session will work on your core, legs and postural muscles. Please stop if you feel any pain and consult your physiotherapist. We hope you enjoy it!

Cancer Rehab Awareness Week Sept 7-13th 2020

Cancer rehabilitation is focused on improving the quality of life and experience of people who have been diagnosed with cancer. It is not focused on the disease, it is focused on people, and helping them get back to living. Many people emerge from treatment facing struggles far beyond their illness.

Cancer Rehabilitation can help people living with cancer obtain maximal physical, social, psychological, and vocational functioning within the limits created by the disease and its resulting treatment.

InnerStrength of Bayside provides the Pinc and Steel Cancer Rehabilitation Programs and in support of Cancer Rehab Awareness Week, we will be running 3X FREE FACEBOOK LIVE CLASSES ia our Facebook page.

Join us on:
– Monday 7th September at 6pm with Luci for a 30 min mat Pilates class.
– Wednesday 9th September at 12pm with Luci for a 30 min mat Pilates class.
– Friday 11th September at 1pm with Caitlin for a 10 minute session of exercises you can do at your desk.

No bookings necessary.

If you would like to support the cancer rehab program, please click here to donate via our Everyday Hero account.  Funds are raised through the Pinc and Steel program with our cancer rehab physio, Luci. 



Cancer Rehab Awareness Week 2020 is a worldwide campaign supported by international cancer care organisations. Our goal is to get the word out regarding the mounting evidence supporting the positive impact of cancer rehab and how it can minimise the risk of preventable long-term disability and suffering for those affected by cancer.
 
Despite the limitations we have during Covid-19 this year, with your support for the first international Cancer Rehab Awareness Week we can make sure no one misses out on cancer rehabilitation due to a lack of awareness.



Please join us in raising money for men and women with cancer so that less people miss out on optimal care after a cancer diagnosis.

Donate here 

If you miss any of our sessions, you can watch them at a time that suits you, on the News page of our website later.

Don’t put it off any longer!

Suitable for all fitness levels.

For more information on InnerStrength of Bayside’s cancer rehabilitation program, click here

Have you been suffering from headaches since working from home?

Since the onset of COVID 19, working from home has become the new normal. This may have had a detrimental impact on your spine, in particular your neck pain and headaches. Sitting for prolonged periods of time encourages poor posture which places extra stress on the muscles, ligaments and joints as well as neural structures throughout the body.

Working from home for most people has meant a more sedentary lifestyle and perhaps increased stress:

  • You get up less.
  • You move less in general throughout the day and are often working longer days.
  • You may not have an ideal work space which is set up to aid your posture.
  • You may be trying to juggle working from home and looking after children or other family members.

Headaches are common, but can also be complex and caused by a multitude of things. There are different types of headaches such as migraines and tension type headaches and then there are cervicogenic headaches.

Cervicogenic headaches are musculoskeletal by nature and impact the muscles and joints in the neck, head and jaw. These headaches are generally accompanied by neck pain and commonly cause pain on both sides of the head but they can present on one side alone.

What cases a cervicogenic headache?

  • Stress and tension
  • Poor posture
  • Temporomandibular joint/ jaw issues: may be impacted by mask wearing
  • Trauma (e.g. whiplash)
  • Degenerative changes in the spine (e.g. osteoarthritis)

Why Physiotherapy?

Physiotherapy is proven to be effective in the treatment and long-term management of cervicogenic headaches. It is important to note that headaches are complicated and it is important for your physio to get a detailed history and complete a thorough assessment to ensure the correct diagnosis and therefore treatment. If necessary, you may be referred to your GP to explore medical management to address contributing factors such as medications and hormonal changes.

Physiotherapy treatment generally involves:

  • Advice: activity modifications, ergonomic set up changes, postural education
  • Manual therapy: massage, spinal mobilisation, dry needling
  • Exercise prescription: to maintain mobility and strengthen and improve the endurance of the surrounding neck muscles and postural muscles to prevent recurrence of pain

Written by Caitlin Collenette

20 min Pilates Class – Get Moving!

Join our Physio Luci for the 20 min core workout below. This Pilates Class is suitable for all fitness levels. Options for use of a theraband given if you have one. As always, stop if you feel any pain, especially in your back or neck and consult your Physio. Share with family and friends Enjoy!

Exercising during COVID

Have you started running or changed your exercise regime due to the  COVID shutdowns?  

Starting any new form of exercise can be challenging and if not done  gradually it can cause injury. Overuse injuries or flare ups of old injuries  (such as tendinopathies, joint pain and muscle strains) are commonly seen during the early stages of taking up a new form of exercise.  

Factors that cause these types of injuries are: 

  • Incorrect footwear (size, fit, type) 
  • Poor technique 
  • Lack of warm up and cool down  
  • Poor load management – going too hard to quickly! 

Tips to get you exercising safely: 

  1. Ensure you have appropriate equipment and footwear that is the  correct size and provides you with the required support to ensure ideal foot  and lower limb alignment. 
  2. Do not embark on a new exercise regime if you are carrying an injury  without seeking advice from your physio or medical professional. 
  3. Start small and gradually increase your load, distance and speed.  
  4. Ensure to properly warm up and cool down.  

What is involved in a proper warm up/ cool down? 

An ideal warm up should take approximately 5 to 10mins and be targeting the specific muscle groups required for your type of exercise. The aim of a warm up is to gradually increase your heart rate and prepare your muscles for your session to help prevent injury. 

Example of a running warm up: 

  • Brisk walking or slow jog 
  • Dynamic stretches: leg swings, lunges, calf pumps, mini single leg squats 
  • If you are going on a more strenuous run you may also want to include some running drills/ sprints An ideal cool down involves approximately 5 minutes of low-level cardio (e.g. walking, slow jogging, cycling) helps to gradually lower your heart rate. After this period would be an ideal time to complete some static stretches is  required.  

Do I really need to stretch? 

While the evidence to support stretching is limited, there is a time and a  place for stretching and it may be beneficial for you. It is important to incorporate dynamic stretching into your warm up and if  you need to do static stretches due to an assessed muscle imbalance then it is best to do those following your cool down.  

Things to note about stretching: 

  • Dynamic stretches are movements such as leg swings, hamstring curls and lunges that move your muscles through their range without overstretching. 
  • Static stretches must be held (no bouncing) for 20-30 seconds and should not be painful. 
  • Ensure to stretch both sides.  
  • Keep breathing! If you are experiencing any niggles or injuries or are having any issues after embarking on a new exercise regime, or just don’t quite know where to start,  seek guidance from one of our physios to ensure you don’t overdo it and set you up with a plan to reach your health and fitness goals! 

Written by Caitlin Collenette, Physiotherapist

We are hiring a full or part time Physio – Apply now!!

At InnerStrength of Bayside, we are a premier physiotherapy clinic with state of the art facilities and a large service offering. We specialise in Physio-led Exercise, drawing on the Clinical Pilates method, cancer rehabilitation (Pinc and Steel), pre and post natal care, dry needling and exercise rehabilitation. Our friendly staff remains committed to providing clients and the wider community with industry-leading physiotherapy services.

About the Role 

We have an exciting opportunity for a junior or experienced Physiotherapist to join our team. Commencing immediately and working on a full-time or part-time basis, the role will involve in rooms physiotherapy as well as supporting our busy schedule of over 40 Physio-led Exercise classes, including Group Physio (Clinical) and Mums & Bubs. (Due to stage 3 covid restrictions we are currently performing one on one sessions instead of groups). This role will also include working two evenings, which is a great way to build your caseload.

Duties Include: 

  • Running Group Physio-led Exercise classes
  • Hands-on manual techniques, writing and implementing rehabilitation programs
  • Clear and concise record keeping
  • Managing and building your own caseload
  • Build relationships to promote our services to the surrounding community, GP’s, schools and specialists

Skills & Experiences 

  • Fully Registered AHPRA Physiotherapist
  • Clinical Pilates experience/training highly regarded
  • Genuine interest in musculoskeletal clients
  • Dry needling training is desirable
  • A passion to deliver exceptional results that achieve optional physical health, not just clinical recovery

Benefits & Culture 

Great Working Environment – Enjoy working alongside a group of fun, like-minded individuals who share a passion for physiotherapy

Advance Your Career – Great opportunity to progress and develop within our industry-leading clinic

Fantastic Earning Potential – Great salary package + super + leave & bonus earnings

Flexible Arrangements – We accommodate our team’s lifestyles by arranging optimal working hours

To apply, please email your CV to lminogue@innerstrengthbayside.com.au or call Luci on 8555 4099 or 0415 582 980.

Covid Update

We remain open during the latest August Stage 4 restrictions. Our face to face consultations can only occur if stopping or delaying treatment could result in a deterioration of your functional independence. If it is not urgent, we can consult via Online Video Consultation (telehealth) for both Physiotherapy and Physio-led Exercise.

All Group Physiotherapy sessions are cancelled and have been replaced with 30 minute individual sessions at a discounted Covid-19 rate. We will also be running online exercise classes through our social media accounts. Follow us now to work out from home with our experienced physiotherapists.

Our opening hours have reduced so we can ensure patients can return home by the curfew of 8pm.

We will continue to practice safe practices such as:

  • Providing hand sanitiser at our entrance and in each treatment room.
  • Changing bed linen between patients.
  • Disinfecting surfaces after each use.
  • Providing gloves for clients to wear during physio-led exercise sessions.
  • We ask all physio and exercise clients to bring their own clean bath towel to lie on.
  • We require all patients to wear a face mask within the clinic.
  • Our Physio staff will wear gloves, a face mask and goggles during in-rooms consultations.

Please do not attend InnerStrength of Bayside if you are feeling unwell.

We wish you and your family all the best during this difficult time.

Click here to read more about Teleheath.

Are you going skiing/ snowboarding this winter?

Winter is approaching and you may be planning a trip to the mountains to hit the slopes, but are your legs and knees prepared? Skiing and snowboarding are extreme sports and there are many injuries that can occur while on the slopes, some of these more avoidable than others. It is extremely  important to prepare your body as best you can to prevent injuries  specifically knee injuries such as ACL tears or ruptures, meniscal injuries and other  knee sprains and tears.  

What you can do to prepare: 

  • Your buttocks, quads and hamstrings muscles are all incredibly  important for both skiing and boarding. Ensure to work all of these  muscle groups in your preparation. 
  • Ensure to include both single leg and double leg loaded exercises. 
  • Don’t forget to work your core.  A strong core will make life easier for your legs, help with endurance on those longer runs and aid in injury prevention. 
  • Do some cardio too! Cycling is a great way to build up the leg muscles while getting some cardiovascular fitness at the same time. 
  • Train your legs for at least 6 weeks prior to hitting the slopes.

 Ideal exercises: 

  • Squats: both single leg and double leg 
  • Jump squats 
  • Lunges 
  • Planks 

When you are on the slopes: 

  • Warm up, stretch and cool down. 
  • Check your equipment is functioning properly e.g. bindings are set to your weight and height so that they will release when they need to. 
  • Correct technique: if you don’t know, take lessons. It is harder than it  looks! 
  • Follow Mountain safety signs! If you are carrying an injury or just  need some advice on how to best prepare your body for your  upcoming snow holiday, call the clinic on 8555 4099 to make a booking with one of our physiotherapists

Have you got jaw pain?

Your temporomandibular joint (TMJ) on the sides of your face allows your  jaw to move up and down and side to side, so you can talk, chew, and yawn.Problems with your jaw and the muscles that control it are known as  temporomandibular disorders (TMD).  

What causes TMD?  

  • Direct injury to your jaw, head or face 
  • Stress, which can lead to teeth grinding or clenching.  This puts a lot ofpressure on the joint. 
  • Wear and tear of the joint 
  • An uneven bite  

What are the symptoms of TMD?   

  • Pain in your face, ear, neck and/or shoulders, when you chew, speak,  or open your mouth wide 
  • Locking of the jaw in a particular position 
  • A headache around your temples 
  • Clicking, popping, or grating sounds in the jaw joint when you  open/close your mouth or chew. 
  • A tired feeling in your face 
  • Trouble chewing or an uncomfortable bite  
  • Swelling on the side of your face  

What can you do to relieve symptoms of TMD?  

  • Avoid grinding/clenching your jaw – Keep your teeth slightly apart as  often as you can. This will relieve pressure on your jaw. Dentists may assist in providing advice and management for this. 
  • Avoid opening your mouth wide 
  • Practice good neck and shoulder posture.  For example, avoid resting your chin on your hand or the phone between your shoulder and ear. 
  • Learn relaxation techniques to help loosen up your jaw  
  • Physiotherapists can assist in treating this condition by performing  manual therapy on the muscles and joints surrounding the  temporomandibular joint and neck.  
  • Dry needling can also be a helpful treatment tool for this  condition.  

If you would like to book a physio appointment for assessment and  treatment of your jaw pain, call us on 8555 4099 or BOOK ONLINE. 

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