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Pilates and injury prevention

Pilates is a whole body workout that is low impact and helps to tone and strengthen your body. Additionally, it can improve body alignment, posture, develop core stability, body awareness and improve neuromuscular control. All these factors are important to help prevent injuries or aid with rehabilitation after an injury.

Participating in Pilates is beneficial to all especially to help prevent injury. This is even more important for those participating in sports such as tennis, dance, soccer, footy etc. Some benefits include increased core strength and flexibility by adding an additional layer of protection and stability. It also allows athletes to move more efficiently and effectively within their sport and/or activity. When participating in Pilates, it has been proven that improved balance and co-ordination reduces the chances of injury occurring.

Pilates is also beneficial to help with general mobility, flexibility and improving your overall quality of life. It is a suitable for everyone, at all levels.

Participation in physical activity such as Pilates and other sports enhances social integration, aids in weight management, improves self-confidence, develops neuromuscular awareness and builds musculoskeletal and cardiovascular health (World Health Organization 2006).

With an increasing number of sports being promoted both in and outside of schools, we are seeing a rise in the risk of injuries. This makes injury prevention very important and beneficial for everyone of all ages and activities. Injury prevention has been proven to help with plyometrics, strength, balance and agility, all of which can be incorporated into a Pilates class.

Come along to the Caboolture Physical Therapy Centre for your individualised assessment. We’ll then get you into a suitable Pilates class, whether it’s for injury prevention, rehabilitation, or general exercise and maintenance.

You can read more about our Pilates classes here.

Caboolture Physical Therapy Centre – serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.

Three reasons to see your Physio

Most people associate physiotherapy with pain and injury management.

While helping you recover from pain is our specialty, physiotherapists are also able to help with many more issues. Here are three reasons that you may not have thought to visit a physiotherapist.

Stiffness and Inflexibility

Almost all of us have experienced pain and stiffness after a day of increased or unaccustomed exercise. This kind of stiffness usually wears off quickly and is referred to as DOMS (delayed onset muscles soreness). If however, you find yourself feeling stiff for longer periods, or even most the time – it might be time to see a physiotherapist. There are many different causes of stiffness and inflexibility; by far the most common is lack of movement. Our joints and muscles both lose flexibility if they are not regularly moved all the way through their range. Muscles can feel short and tight with a bouncy feeling of restriction and joints are more of a hard ‘blocked’ feeling when you try to move.

For this kind of stiffness, you may not even notice that you have lost range, as it can be very easy to adapt your movements to compensate. Your physiotherapist can help you to identify where you have areas of inflexibility and help you to exercise, stretch and mobilise your joints to get them back to a healthy range. Disease processes such as Osteoarthritis and Rheumatoid Arthritis can also cause prolonged stiffness and your physiotherapist is well equipped to help you deal with these conditions.

Reduced Strength or Weakness

There are many reasons for weakness in the body, from generalised disuse, weakness in one muscle group following injury, neurological weakness or structural weakness of joint following an injury. Weakness of any kind can predispose you to future injury and can be surprisingly difficult to resolve without targeted exercises. Your physiotherapist is able to determine the cause of your weakness and determine the best treatment to restore your muscle strength.

Reduced Balance

Keeping your balance is a very complicated process and your body works hard to make sure you stay on your feet. Humans have a very small base of support for our height and we use all our senses together to determine which movements we should make to stay upright, including our visual, vestibular, muscular and sensory systems. As balance is so important, if one part of our senses begins to weaken, the others will quickly compensate, so you may not notice that your balance has worsened until you fall or trip over.

As a general rule, our balance deteriorates as we age but this does not mean that falls should be an inevitable part of aging. Actively working to maintain or improve your balance can have a significant effect on your quality of life and confidence in getting around. Your physiotherapist is able to test all the aspects of your balance and provide effective rehabilitation to help keep you on your feet.
The information in this article is not a replacement for proper medical advice. Get in touch with the Caboolture Physical Therapy Centre for an assessment of your individual condition.

Caboolture Physical Therapy Centre – serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.

Talking Bones on World Osteoporosis Day

October 20, 2017, marks World Osteoporosis Day. This year the campaign theme is ‘Love your Bones: Protect your Future”.

I’d like to inform the Caboolture community about the health risks of osteoporosis, which are significant, and raise awareness for positive steps towards good bone health.

With one in three women, and one in five men being affected by bone fractures annually, osteoporosis is a world health problem, and it’s growing! By 2022, it is estimated there will be 1.27 million older Queenslanders with low bone mass, which is an increase of 39% from 2012. Among Queenslanders aged 50 years and older in this year’s survey, 14% had osteoporosis and 52% have osteopenia.

In 2017 there will be 88 fractures each day among older adults in Queensland. This year alone, the cost to Queenslanders of osteoporosis and osteopenia is estimated to be around 611 million dollars.

What is osteoporosis? It is a disease that is caused by a loss of bone minerals, making bone become brittle, leading to a higher risk of breaks than in a normal bone.

Can it be stopped? It is possible! Anyone over 50 who has had a fracture from a minor injury should be investigated for osteoporosis. Women over 50 who have one of these fractures are four times more likely to have another fracture the next year. When undiagnosed, Osteoporosis can take a heavy toll on an individual’s independence, mobility, and quality of life, especially when left untreated.

Information is crucial to the prevention of osteoporosis and to achieving a good life with osteoporosis. Treatment often involves mineral supplements, hormone replacement, and medications. But the real quality of life outcomes come from management by diet, exercise, fall’s prevention strategies and training, and the recovery of good movement without pain. For this, the best evidence-based approach is with the combined efforts of a trained Physiotherapist, Exercise Physiologist and Dietician, to get you out of pain, into exercise, functional again in your community, and feeling healthy again.

At Caboolture Physical Therapy Centre, our specialised Osteoporosis Prevention team of Kaye Kerr (Physiotherapist), Alex McGee (Exercise Physiologist) and Cathy Lowe (Dietician), are here to help!

Get in touch today.

 

 

Caboolture Physical Therapy Centre – serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.
Fall-Prevention-Classes

Falls Prevention Move Well Stay Well

What is a fall?

The sudden unanticipated change downward in body position with or without physical injury.
How common are falls? 1 in 3 people aged 65 and over fall at least once each year. 20-30% of those who fall suffer injuries that reduce mobility, independence& in turn, increase the risk of premature death.

Can falls be predicted?

An assessment by your physiotherapist can predict how likely it is that an individual will fall. In order to prevent falls we need: Good Balance, Good Vision, Good Reaction Timing, awareness of falling and enough strength to stay upright.

Can falls be prevented?

There are prevention strategies that can be used that include a mix of exercises, medication reviews & environmental modification. Many studies have shown that an ongoing, well-disciplined exercise program focusing on balance-improvement (on its own) could prevent falls by about 40%.

Fall-Prevention-ClassesWhat should I do?

If you are new to exercise and have a major health condition, you should first consult your GP (for a small number of people there may be a medical reason for their falls).
-At our clinic, the physiotherapist/Exercise Physiologist will assess you prior to designing your exercise program.
-Assessment will include measurement of balance, muscle strength, mobility and will provide outcome measures that can be reassessed at various intervals
-Exercise programs can be individually tailored and performed at home or in a group (although a combination of both is most effective).
Our Falls Prevention Classes are small, closely supervised programs that aim to lower your risk of falls and as a bonus, they are lots of fun… Run every Thursday afternoon with our Exercise Physiologist

Caboolture Physical Therapy Centre – serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.