Christmas Holiday Hours We will be closed from 4pm on the 23rd December & will re open on Tuesday 3rd January. Wishing all our patients & friends a very Merry Christmas & a safe New Year.

After 21 years of leading Belrose Physiotherapy, Denise Gardner is stepping down to a part time role. Her experienced colleague Leanne Pate is taking up the reins, assisted by Gavin Cowan (physio) and Chris Swavley (receptionist). Belrose Physiotherapy would like to wish all our patients & friends a very Merry Christmas & safe New Year. We look forward to assisting you in 2017

WHY YOUR GLUTEALS/BUTT MUSCLES ARE WEAK Despite the gluteal complex being critical for cycling, running, and sporting performance, ‘gluteal weakness’ seems to be in epidemic proportions. Are we all inherently weak in these muscles, or is something else going on? Gluteal weakness has been linked to many musculoskeletal problems including ITB syndrome, patellofemoral pain and low back pain. The remedy is usually strengthening, with exercises such as crab walks, single leg bridges and deep squats. However, this doesn’t address the muscle inhibition which is commonly present. Prolonged sitting, which so much a part of our life, shortens our hip flexors and causes an anterior pelvic tilt (sway back). Research has shown tight hip flexors put your gluts into a mechanically inefficient position and stop your gluts from firing properly. So, if you sit for hours at a computer, drive long distances or spend hours on a bike take note. • Sit as little possible • Stretch your hip flexors regularly • Work on your pelvic posture • Start gluteal strengthening when the above three have been addressed Treat the cause, not the symptoms. Be guided by the physiotherapists at Belrose Physiotherapy.

SHOULD I WEAR ANKLE BRACES FOR NETBALL? Netball is the most popular team sport in Australia with over1.2 million participants. As a sport that relies on bursts of speed, sudden changes in direction and abrupt stops, ankle injuries are common. I am often asked “Should I wear ankle braces for netball?” The simple answer in “No” not unless you’re had an ankle injury and been advised to brace or tape your ankle. There is no evidence to support the use of taping or bracing unless your ankle has sustained previous injury. Our physiotherapists can assess your ankles, identify any potential problems and give you exercises to reduce the risk of injury and discuss any taping or bracing requirements. Call Belrose Physiotherapy & Sports Injury Clinic for an assessment on 9452 2483.

IS IT EVER TOO LATE TO START EXERCISING? Recent research into the benefits of including structured physical activity into daily life has given us good and bad news. The bad news is there is no cardiovascular benefit from starting exercise late in life or increase in your longevity. However, the good news is the great effect it has on preventing major mobility issues and disability. Belrose Physiotherapy can get you started on your tailored exercise program. Move well, stay well.

TENDONS PART 2 Some tendons spread their attachment to the bone over an area rather than a single point. These tendons are vulnerable to compression which can also cause pain. For example, the Achilles tendon gets compressed against the heel bone with activities such as repeated squatting. Likewise, gluteus medius (back of hip), the hamstring (sitting bone) and quadriceps (top of knee cap) tendons can become painful from compression. If you have problems with any of these tendons, call us at Belrose Physiotherapy on 9452 2483.

TENDONS PART 1 A tendon is the connection between a muscle and bone. It must be able to transmit substantial forces, up to 8 times your body weight. Running and jumping are activities which load the tendon the most as they require repetitive energy storage and release. If the tendon strength is insufficient for your activity the process of breakdown begins and you will eventually experience tendon pain. For 48 hours after a bout of exercise the collagen in the tendon undergoes a process of breakdown and regeneration. This is one of the reasons your physiotherapist will suggest 48 hours rest between exercise sessions so take note!

TENDON PAIN Tendon pain, more accurately called tendinopathy, can happen if you exercise at a level your body is not used to. For example, if you decide to start training for a marathon and run 10km on your first training run you can cause a reactive tendinopathy. If you let this settle down you will be fine. However, if you push through you can cause tendon dysrepair and eventually do permanent damage to your tendon, leading to degenerative tendinopathy. As experienced physiotherapists we can guide you to avoid this outcome.

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Call us on 9452 2483 for an assessment with one of our experienced Physiotherapists

DID YOU KNOW GIRAFFES HAVE THE SAME NUMBER OF VERTEBRAE (BONES) IN THEIR NECK AS WE DO?

With winter approaching and colder weather, more people experience joint pain. While this used to be considered an “old wive’s tale” recent research indicates cold exposure can increase pain in degenerative joints by altering pain sensitivity and blood flow. Despite this don’t let the cold beat you! Keep your weight down, muscles strong and keep moving.

WINTER SPORT WARM UP With winter sport season approaching, make sure you have these 3 crucial elements built into your warm up to enhance performance and reduce your risk of injury. 1.Movement preparation / Dynamic stretching Warm up needs to prepare your body for the unpredictable game ahead. Try a mix of walking lunges with rotations, squats, skip marching and leg swings. All stretching must be dynamic – give scorpions and hip hinging a try! 2.Agility/ Speed Get the body moving in all directions, agility ladders and hurdles are great, and make sure you challenge yourself on one leg and with increasing speed & intensity. 3.Sport specific drills Every warm up needs to be specific to the game you are about to play. If it’s soccer, make sure you incorporate passing drills with an agility/speed component. For tennis, try alternate left to right hand catching a ball to prime your eye hand coordination. If you would like specific advise please call us on 02 9452 2483