Leaders in Physiotherapy and Physio-led Exercise

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Tips for returning to the gym

June 29, 2020

If you’ve had 3 months off, it’s probably best to ease back into gym life! Start by lowering your weights and focus on building mind-muscle connections. Once you’ve got your form right, steadily increase back up to your normal weights. This will be great in maximising your gains and preventing injury! A guide may be to reduce by 50% and…

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How Does Trigger Point Dry Needling Help With Musculoskeletal Pain?

May 25, 2020

What is dry needling? Commonly also known as trigger point dry needling, it is a procedure where fine needles (finer than what is used for a blood test) are inserted directly into the skin and the muscle for therapeutic purposes. These may include relieving acute and chronic pain, improving muscle length, altering muscle activation patterns or assisting with sleep and…

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What do you need to know about our Online Video Consultations/Telehealth?

May 1, 2020

We are still open for appointments within the clinic, however if you are isolating or prefer to stay at home, we also offer online video consultations. If this sounds daunting, don’t worry – we will walk you through the process. Our Online Consultation Fees:

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Are you currently working from home?

April 27, 2020

Is your desk set-up working for you? Are you struggling with neck and back pain or stiffness when you are working? An ideal desk set-up is imperative to ensure you reduce the impact of computer/ desk based work on your spine. Stepping back and having a look at your workstation can help you determine what is wrong and how you…

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Thoracic Mobility Exercises

April 20, 2020

Thread Needle (+/- foam roller) Clam Shell Stretch Bow and Arrow (+/- theraband) Sunbather (+/- foam roller) Foam Roller Thoracic Spine Extension Foam Roller Chest Stretch Thoracic resisted rotation

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Online Video Consultations

March 23, 2020

WE ARE NOW OFFERING ONLINE VIDEO CONSULTATIONS! Please contact us on 8555 4099 to learn more or book online!. All you need is a computer, tablet or smart phone with a camera and microphone. From April 12th, some private health funds will cover online video consultations (telehealth) Until this time, we are introducing temporary reduced pricing. Australian Physiotherapy Association National…

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COVID-19: We are still open

March 18, 2020

InnerStrength of Bayside takes your health and safety very seriously. At this time, we have had no cases of COVID-19 (Coronavirus) associated with the clinic and we are open as usual. We always practice hand hygiene and maintain a clean environment for our patients by cleaning equipment between patients and regularly changing linen. In addition to these regular practices, we…

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Are you feeling shoulder pain and wondering what to do about it?

February 17, 2020

The shoulder is a complex joint.  There are many structures which are involved in stabilising the shoulder, and therefore, many different injuries can occur. Did you experience trauma to the shoulder before experiencing the pain? It is possible that you are aware of what caused your shoulder pain. For example, it may have been due to a fall or over-reaching. …

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Tips for a school backpack

January 28, 2020

It is that time of the year post holidays where the children are returning school and it’s time to think about school supplies. We would like to shed some light on one of the most pertinent school supplies: backpack. Do you know what to look for in a backpack for your child? Do you know the maximum safe weight limit…

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Are you pregnant and wondering what you need to do about your pelvic floor?

December 18, 2019

Pregnancy is overwhelming right from the beginning. Right from the first few seconds that you see two pink lines to the exhausting times in the labour room to having that tiny bub in your hands, every bit of it is like a trip to the moon and back. You will have people talking to you about prams, car seats, houses,…

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Aerobic exercise may be the key to sticking with hormone therapy for 10 years

December 5, 2019

Women or men with hormone positive breast cancer, that is breast cancer which uses hormones to grow, are often recommended to go on hormone therapy for ten years. This has the goal to shut down the production of these hormones that are the lifeline for the cancer. Whilst it is amazing to have this treatment option, the side effects can often be  quite debilitating for people and have a negative impact on quality of life.   Side effects of hormone therapy may include  Joint pain Bone pain Muscle pain Weight gain Hot flushes Loss of libido Vaginal dryness What can we do about these side effects?  Recent research has shown that aerobic exercise has a positive impact on the side effects mentioned above. As you exercise, your muscles move and this creates an increase in endorphins released in the body. This has been shown to have an analgesic effect on the body and also reduce joint and muscle pain. You will notice that your body will become more conditioned and therefore more efficient with daily tasks such as carrying the groceries or climbing a flight of stairs.   An increase in aerobic exercise will also help with weight loss or preventing weight gain, which can be a concern of people going on this medication. Interestingly, your  expectations can also affect the level of side effects experienced.  Research found that women with negative expectations had worse side effects and a lower reported quality of life two years after commencing the medication. These patients also had a poorer adherence to their medication.  How much aerobic exercise should you be doing?  The World Health Organisation recommends 150 minutes of moderate exercise per week, or 75 minutes of high intensity (vigorous) exercise plus two muscle  strengthening sessions per week. The key is to pick something that you enjoy such as cycling, swimming, hiking, aerobics or jogging and aim to get to  60-70% of your maximal heart rate, based on your age.  It is important to see a skilled cancer rehabilitation physiotherapist or exercise physiologist to help guide you with your exercise. Such therapists have knowledge of the  changes your body is experiencing during treatment such as chemotherapy and radiation and any surgery you may be having.  Whilst the idea of being on hormone therapy for ten years may be frustrating for some people, there are options out there to reduce the side effects and research shows that  people who take the medication have a significant decreased chance of breast cancer recurrence.  To book an appointment with InnerStrength’s Cancer Rehabilitation Physiotherapist Luci Minogue please click here or call us on 8555 4099.  Written by Luci Minogue, Cancer Rehabilitation Physiotherapist

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Paediatric Physiotherapy – Physio for little humans

November 27, 2019

Paediatric physiotherapy primarily comprises of exercises and techniques that help aid in the physical development of an infant through to adolescence. As a paediatric physiotherapist our main aim would be to ensure the achievement of the gross motor milestones and if not, then achieving the maximum out of a child to ensure independence and participation in their day to day…

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What our clients say

"Challenging personalised Pilates classes in a friendly and supportive environment. Thorough and professional physio services."

- Chris Arkey

"I have been doing clinical Pilates at InnerStrength of Bayside for more than 5 years and have always found the staff friendly and knowledgeable and the class environment friendly and inclusive. Highly recommended."

-Jasmine Evans

"The mums and bubs Pilates classes are fantastic at this clinic. Sings (who runs the classes) is wonderful at getting to know everyone's different needs and incorporating them into the class. It's a really friendly, supportive environment."

- Kate Brady