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Knee Osteoarthritis (OA)
What is OA?Osteoarthritis is a disease that most commonly affects the knees, hips and finger joints. The disease affects the whole joint but specifically impacts the cartilage in your knee that covers the end of the bones (known as articular cartilage), causing it to become thin and fragile. What causes OA?The damage to the articular cartilage occurs because 1) the…
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Is it safe to exercise during pregnancy?
There is often concern among pregnant women about how much and what type of exercise they should be doing whilst they are growing a human being inside their womb. In 2020, The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) updated their guidlines on Exercise in Pregnancy. This includes 6 main recommendations. 1. Women without contra-indications should…
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Post-natal, pandemic and perineal tears.
If you are a new mum and you have endured pregnancy, childbirth and postpartum during this pandemic then I want to reach out to you and give you a big hug. Dear Mumma, you made it through and be proud of yourself! And if you are pregnant and the pandemic is still relevant, hang in there. Pregnancy, although a beautiful…
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Tummy Separation
Let’s talk about what’s often referred to as abdominal separation, otherwise medically known as Diastasis Recti Abdominis or DRAM. First things first – You are not alone! 66-100% of women experience some form of tummy muscle separation in their 3rd trimester and half of those women will continue to have it for approximately 3 months post-partum. It is also no…
Read MoreWe are hiring a new part or full time Physio – Apply now!!
At InnerStrength of Bayside we treat all musculoskeletal injuries and 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. We believe in regular professional development and will help nurture…
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Archies Thongs in Stock!!
We now stock ARCHIES THONGS – super comfy arch support thongs for $35 a pair. We have been trying them out ourselves and can definitely recommend them. They provide the same amount of support of a typical orthotic. The tight strap prevents toes from having to grab the thong and the foam material moulds to your foot. The one piece…
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Ouch, my shoulder really hurts 🙁
We don’t realise how important our shoulders are or how much we use them until we have pain… Brushing your hair, grocery shopping, lifting your baby, doing up your bra, making a cup of coffee or tea, sleeping at night. Shoulder pain can either come on suddenly or gradually build up to become quite intense over time. The common causes…
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Calf Strengthening
Calf/heel raises are a great low impact way of strengthening your calf muscles. Calf strength is particularly important for runners or people doing high impact exercise. So why are strong calf muscles important? It results in better balance. It improves ankle and knee stability therefore reducing the risk of injury. It increases power in exercises that require jumping, hopping or…
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Harry’s 3 Must-Do Exercises For Every Cricketer
1. Medicine Ball Rotations Core stability is essential in cricket and medicine ball rotations work to strengthen and activate the muscles that allow you to twist your trunk. Twisting is specific to both batting and bowling, so the medicine ball rotations will help you build the strength and power you need. Aim for 5-10 reps each side. 2.…
Read MoreLower Limb Strengthening Exercises
Have you ever been told you have weak glutes or thigh muscles? These 12 exercises are ideal to strengthen your lower limbs, in particular thigh/quadriceps and gluteals which are important muscles for both hip and knee stability. Start with 2-3 of them and add them into your regular exercise routine. Benefits of lower limb strengthening: Injury prevention Improves balance Injury…
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Chemotherapy Induced Peripheral Neuropathy
Have you had chemotherapy and are you having pain, numbness or tingling in your hands or feet? Are you having trouble with things such as wearing sandals or sorting through your mail? Chemotherapy Induced Peripheral Neuropathy (CIPN) is damage to the peripheral nerves, which are located away from the spinal cord, such as in the hands and feet. This damage,…
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5 FRIENDLY TIPS TO GET MOVING & STAY MOVING OVER CHRISTMAS
Exercise – Think short & effective Shorter periods of exercise, higher intensity Ways to do this: Reduce rest time, increase speed, increase weight, and reduce time 2. Get family involved Find a local hike near your Christmas vacation spot. Go for a family bike ride. You-tube can be a great resource for workouts such as yoga,…
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