Why should older adults be lifting heavy? Part 1 “A 1RM is a one repetition maximum. For me, That would be going in a power lifting competition and lifting the max weight I could possibly lift for one repetition. And I wouldn't be able to repeat that. The recommendation for this bone health stuff is that people should be lifting 80 to 85% of that, which means the amount you could lift five times, but then not six times. So it's like really heavy. And people might say, you know, why would you be getting older people lifting that heavy? And my sort of counter to that is... you've probably all seen an elderly relative try to get out of a chair that might be a bit low. And it might be close to impossible for that person to get out of that chair. And once they've done it, it's a max effort. That person's doing a one RM to get out of their chair and they might do that multiple times a day. Imagine how exhausting it would be to be maxing out your capacity multiple times throughout the day. “ #physio #physiotherapy #brisbane #strengthtraining #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

Made a podcast talking about the research around bone health. Search FKB physio on Spotify to find it! #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

Yay! I love these. Knee extensions are one of the only ways to work your quads in isolation (maybe the only way??). So squats, lunges, etc will all use other muscles too. Why does this matter? Sometimes your quads themselves are weak, and when you do a larger movement involving more muscles you will use whatever you need to get the job done (which may mean quads don’t get quite enough attention). This may be relevant in certain situations: - following knee surgery when the quads are often very weakened / wasted / atrophied - when you have a knee injury such as patellar tendinopathy or patellofemoral pain syndrome - when you have knee pain in general and your body is trying to avoid putting pressure on it & alters how you move accordingly Building capacity in the quads is often a component of knee rehab, but when you have knee pain, loading a bent knee can hurt to begin with. Knee extensions often provide a way to get the quads going without stirring up symptoms! So glad there’s one @belowparallelbc now ! #kneeextension #quads #quadstrength #aclrehab #patellartendinopathy #belowparallel #physio #physiotherapy #physicaltherapy #rehab #rehabilitation

Bone health timeline (women) adapted from the information in these two references : Australian Institute of Health and Wellness. (25 August 2020). Osteoporosis. https://www.aihw.gov.au. Santos L, Elliott-Sale KJ, Sale C. Exercise and bone health across the lifespan. Biogerontology. 2017 Dec;18(6):931-946. doi: 10.1007/ s10522-017-9732-6. Epub 2017 Oct 20. PMID: 29052784; PMCID: PMC5684300. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

What a bone density class entails: 1 hour These ladies are ADVANCED & it may take months to years to be doing it at this level so don’t panic if it seems much more intense than what you’re currently capable of! 1: Heavy compound lift 4-5 sets 2: superset (2 exercises back to back) of upper and lower body exercises , focus on speed / strength 3: superset of 3 jumping / balance exercises Ft. Fun social times and 60s/70s/80s tunes #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

“I think that women are disadvantaged because women are told constantly their whole lives, that they should be smaller and smaller. Low body mass is a risk factor for poor bone health. And that annoys me because women are told their whole lives, lose weight, eat less, be smaller. And then when they get older, It's them who suffer the consequences of such choices. And then things such as, you know, there's all these so-called health social media accounts out there. Claiming that dairy's bad for you, giving women these ideas of how they can get away with eating less and less and less. And on top of that, then women are discouraged often from heavy lifting. And it's seen as a masculine thing and jumping and high intensity sports… “ A snippet from my podcast episode I released on bone density & women. Search “FKB Physio” in Spotify! #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

So this study had a look at the bone density of powerlifters, weightlifters, and soccer players compared to sedentary people. Weightlifters = more bone density at hip and lower back / spine Powerlifters = more bone density at spine Soccer players = more bone density at hips What I take from this? Bone density programming needs to include.. - Squat and deadlift for spine bones - Multi directional jumping (like soccer) for hip bones - Speed (like soccer/weightlifting) for hip bones ** this is a small study with a small sample size but the recommendations do match what bone health & osteoporosis exercise guidelines suggest** Note: what I posted is a summary of this paper & can be found here: https://sci-sport.com/en/articles/Women-bone-mineral-density-sport-differences-194.php#:~:text=Weightlifters%20have%20the%20highest%20overall,no%20difference%20with%20soccer%20players Reference: Jeon W, Harrison JM, Stanforth PR and Griffin L. Bone mineral density differences across female olympic lifters, power lifters, and soccer players. J Strength Cond Res, 2021. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

Heavy lifting at about 8/10 effort at a weight you could only lift for 5-6 reps and no more can be helpful as part of a program to improve or at least maintain bone density. Unfortunately, lifting small weights for lots of repetitions won’t make much impact on your bones. Heavier lifting should be supervised, at least initially, if you don’t know how to structure a weight lifting program (eg how heavy to go, how soon, how often etc) or what is appropriate technique, especially if you have osteopenia / osteoporosis already. I run bone density classes in groups of 3-4. It may take months to years before you get to where this lady is (things start out much more gently!) but this shows you it’s possible. To get started you can send me a dm, email, text, or book an initial assessment on my website . #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

“For both men and women, our bone density will decline across the lifespan. But because men have a higher bone mass to begin with, that slow decline might not push them into the osteoporotic range like it will for women. When women go through menopause, they have this sudden drop off of oestrogen. And that is quite bad for your bones. I think I read that women can lose as much as 10% of their bone density in the first five years post-menopause, which is pretty significant. Those are two of the reasons why it does tend to affect women more often than men. (This is from Better Health Victoria website and seems to be a widely used statistic). Just as a statistic, I think for people over 50 one in three women will develop osteoporosis and one in five men so it's not that rare in men, but it is definitely more of an issue for women.” #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

Bone density is super important because we need our skeletons to last as long as we do! (Note: the graph I made is not to scale it is to demonstrate a point . & this is on average, obviously individuals are not all the same. It represents a general idea only!) Santos L, Elliott-Sale KJ, Sale C. Exercise and bone health across the lifespan. Biogerontology. 2017 Dec;18(6):931-946. doi: 10.1007/ s10522-017-9732-6. Epub 2017 Oct 20. PMID: 29052784; PMCID: PMC5684300. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonehealth #bonedensity #bonedensityclass #osteopenia #osteoporosis #fkbphysio #teamunbreakable #buildingresilientbodies

I recently saw this story about Kim K bragging about her bone density. (Please don’t think I follow, her I think I got targeted it because of the bone density part 😂) So she talks about her score and how it is higher than average. The Z score she is talking about refers to her bone density compared to other people of her age and gender, which you’d honestly expect to be normal if you hadn’t had any health issues. The T score is used more often in older people and it is your measure of your bone density in relation to a ‘healthy’ 30 year old. Our bone density slowly declines from our mid 30s. Women in particular experience a sharp decline in bone density post menopause. 66% of adults over 55 have poor bone health according to Osteoporosis Australia. Things like prolonged use of corticosteroids, a hysterectomy, kidney disease, coeliac disease, or losing your period for any reason (eg from dieting or exercising) all increase the rate of bone loss (along with many other things!). #bonedensity #bonehealth #osteoporosis#fkbphysio #physio #strengthtraining #bsi #brisbane #physicaltherapy #strongbones

Father and daughter working on their health together 💪🏻 #fkbphysio #buildingresilientbodies

If the goal is to get more people moving then shouldn’t we just be happy people are exercising? When most people don’t meet exercise guidelines I think we should celebrate anything that gets people to exercise. #physio #physiotherapy #brisbane #groupfitness #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Current class schedule

@lousavill_physio and I discuss the myths of whether there’s a right or wrong way for your shoulder blade to move on the first episode of fkb physio podcast! Available on Spotify 🎉 #fkbphysiopodcast #podcast #spotify

Friday afternoon bone density crew! 😍 New class times available particularly at lunch time ( see second slide). #bonedensity #bonedensityclasses #strongbones #osteoporosis #bmd #osteopenia #fallsprevention

Awesome listen @brad_beer @physicalperformanceshow and @megankuikmanrd . Some key points for me: - never comment on someone’s appearance even if it seems positive eg “you’re looking fit” is unfortunately still probably not helpful a lot of the time - one of the biggest risk factors for disordered eating is going on a diet (something to consider all the fitspo influencers out there promoting dieting) - as a female not having a period is a very important indicator something is not right. The period on the pill is not a real period so this isn’t an accurate measure. - perfectionist personality types are more prone to disordered eating and exercise. Big one I talk about in the reel: - nutrition advice should be tailored to the individual. Note - my take - social media NEVER is so BEWARE - I personally notice “motivational” pages are always pushing people to do more and I know that for someone with my personality type this doesn’t motivate me it guilts me into feeling I’m not doing enough or am not enough (perfectionist personality type right here). The fact Megan talks about it requiring disciple to TAKE A REST DAY is so eye opening when you consider so much of what’s out there saying the opposite (eg people saying “I feel shit today but still trained and that’s what counts!” Mmm . Not always .) Great listen highly recommend #bonehealth #running #endurancesport #athletes #sport #sportsmedicine #reds #physio #physicaltherapy #rehab

Novice comp number 3 and the last one I will do as time to move on to sanctioned it seems! Preparation was not super ideal for a number of reasons (Covid round 2 and Hannah was away) but still managed to pull off a PB bench and deadlift. Thanks to @hannahjosepahrachelaltman for dealing with my negativity and figuring out my technical flaws immediately upon your return last week 😅 72.6kg body weight - Squat 115 ✅ 120kg ❌ - sad, i hit 115kg in my first comp a year ago, FOREVER NEMESIS - Bench 87.5kg ✅ - Deadlift 147.5kg ✅ Fun achievement and such a FUN day @belowparallelbc I love the gym and the team and the vibe so much. Awesome day at James st afterwards too. Brisbane I really actually am LOVING you these days #yearofyolo #powerlifting #sbd #buildingresilientbodies #squat #bench #deadlift

First of the t shirts going out as gifts today for my long standing clients to celebrate 2 years since opening the doors of FKB physio 🎉 I have a great crew of people working hard on their health and doing as the t shirts state: building resilience. These are people who are looking to improve their bone density (worthwhile at any age), reduce their risk of falls, delay or remove the need for surgery, recover from a surgery, or do their rehab exercises under supervision & with ongoing progression. Rehabbing from an injury should have a distinct end point, but maintaining general health and maintaining progress gained from rehab to me means committing to exercise in some way for the long term. This can be boring alone. Group exercise comes in here! It is how I got into the gym and it is something I believe in whole heartedly. Research often finds that supervised exercise may produce more effective results (in relation to rehab, post op recovery etc), and is likely to be done for a longer period than trying to commit to doing it at home alone. Supervised physio group classes are my way to facilitate this. Plus they are fun and supportive 😍 Thank you everyone for your hard work and let’s keep it going into year 3! #fkbphysio #buildingresilientbodies #bonedensityclasses #osteoporosis #bonehealth #gym #rehab #physio #physicaltherapy #groupexercise

Too many health professionals spend their time telling people they’re “moving wrong” and that they’re going to get injured if they move a certain way. Fear of injury is one of the main reasons people don’t get enough exercise. I think it is a mistake to make people even more scared of doing it. People are often particularly scared of lifting weights . Of course, if people are lifting maximal heavy weights for example there should be attention directed at learning how to do it safely - a mixture of knowing how to do it as well as how to increase load appropriately. But too often people make huge claims that will put people off exercise all together & give them no agency to feel confident to exercise independently. (Hello IG pages with words like “lifting like this is unsafe for your back”!) For most people it is more risky to avoid intense forms of exercise than the risks of the exercise itself. If you believe this then it really does change how you end up talking about it / teaching it. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

@lousavill_physio and I chatted about whether there’s such thing as a “normal” position of the shoulder blade, and the fact that commonly people have one shoulder sitting lower and more forward than the other, as a result of what they generally do with their arms (sport, hand dominance etc). Blaming pain on these imbalances or asymmetries is likely inaccurate. Knowing they’re there may give a more overall view of how someone with shoulder pain moves. That’s about it. Louis and I chatted about this for 27 minutes back in January. Uploaded as my first podcast episode FKB physio podcast in Spotify! #physio #physiotherapy #brisbane #strengthtraining #shoulder #shoulderpain #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Something I love is when people swap from hating coming to the gym & suddenly seeing how much better they feel as a result of coming. I’ve found this can take at least 6 months of coming 1-2x a week to really be enough for people to really notice the difference. Often my ladies who “hate” coming to the bone density classes have a period of time off (holiday, sickness, whatever) and all of a sudden actually WANT to come back as they miss it. This also happens when people do something a bit out of the ordinary (walk up a big hill, pick up a heavy suitcase, get into a wobbly boat) and realise all of a sudden it’s way easier than before. Once you’ve experienced this, you will find you don’t need to force yourself to come any more! Irs hard to get past those first 6 months though. My number 1 tip that I’ve seen work? Social support. (Actually backed up in the literature too for older adults at least). Come with a friend and have a coffee after. Bring your mum/ daughter. Chat between sets. Bring your 🐶. Whatever gets you there for long enough you feel better & then you’ll want to keep the habit. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Louis getting into his exercise regime Louis attends my bone density class on Fridays! Currently have an extra space in a new time slot Fridays at 1pm. Monday and Wednesday nights also have a space free. More info at www.fkbphysio.com and click on the link for bone density classes! #cavoodle #groupexerciseclass #bonedensity #bonedensity classes

Often, you will hear it is ‘unsafe’ to do a certain movement because it puts pressure on a particular body part. Paused deadlifts load your lower back, so they are unsafe. Tricep dips push your shoulders forward and put pressure at the front of them, so they are unsafe. Jumping loads your joints, so it is unsafe. This completely disregards the (true) fact that your body actually gets stronger in response to load. If you load something to an amount that exceeds its current capacity, or loads it before it is ready, then you may be in for a problem.. but this is different to the concept that an exercise ITSELF, or a particular technique, is inherently unsafe. #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Have been kind of preparing for another powerlifting comp next weekend. Hasn’t really gone to plan for a few reasons … In the last 6 months I’ve had 6-7 weeks off training thanks to Covid isos (and Covid itself x2) and an overseas trip. One of the Covids was 3 weeks ago. Also finished my Sports Medicine masters in that 6 months (2 weeks ago), and Hannah was away for her PHD most of the last 2 months so haven’t had that weekly session that I usually find helpful. Still gonna do the comp as it’s good experience and really I am just doing it for myself anyway, so the more I get used to the environment the better! On some level annoyed my numbers are almost the same as they were preparing for my first comp a year ago, but when I consider all factors I do understand why. Squats especially will be the death of me 😂 plus, it’s about the experience and the journey, not just the outcome, right? There are always little wins along the way. Doing novice comp at work @belowparallelbc . Really like the relaxed vibe of novice comp and being around people and a space that I’m familiar with, considering I find the competition environment SUPER stressful. Mainly because I’m scared of failing. Who can relate? But let me take a minute to THANK my body for recovering from 2 viruses (and 2 colds lol), and from those periods off, and doing these things for me ❤️ #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies #sbd #powerlifting

I’ve been exercising regularly since I was 17 (and probably I was at school??? I can’t remember. I played some sports badly. And walked to and from school. So probably. Not sure. Got really into fitness in first year uni.) It’s not because I’m motivated. I do things I like doing. Exercise in many different forms is one of those things! Once I got into the habit of going & saw the benefits, it then meant I didn’t want to NOT go as I wanted to keep those changes I’d seen (because they feel good). To feel significant benefits, though, you need to commit to exercising regularly for a while. And many don’t get there. Some tips for what I’ve seen helpful in my work coming next! #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

So many times people say to me, “I had physio before and I was given exercises but I didn’t keep them up because I’m lazy”. Uh, no. I’m not lazy & I love exercise but i hate exercising at home and basically can’t / won’t do it 😂 Trying to find ways to get rehab done that feels meaningful and can be tied into another habitual thing (very easy for people who already go to gym or see a trainer or play a sport and have to go to training) is really crucial. And, in relation to becoming more active overall, finding exercise you LIKE that feels good afterwards is a big part of it. You’ll never catch me on a sprint session, at yoga, doing laps, training til I throw up or getting up at 5 to train. No thanks! More to come on some tips this week #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

T-shirt order going in this week! If you’d like one let me know 😃 #teamunbreakable #buildingresilientbodies #physio #rehab

Different patients need different things despite possibly having the same diagnosis! This is why often just “what exercise should I do for my back pain” probably is missing the mark! Different people’s personalities, approach to being injured, lifestyle, history with injury etc will have a big impact on the best advice to give … I would say education is 80% or more of what I think is the best value in my physio sessions Who can relate to one of these people? I’m not quite like either though definitely a bit more in common with the first person in that I want to keep training as much as possible, but no foam rolling or massage guns for me #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Link to my website is in my bio, or www.fkbphysio.com and head to blogs #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

Just me? Orrr 😝 Something I’m trying to work on! Is this you too? #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #teamunbreakable #buildingresilientbodies

IG lives are back! And will be working on transmitting to YouTube and podcast format so they can be listened to more easily 🙂 Next up is @messer_method from @the_performance_method who is an S&C coach with ASCA as well as an Exercise Scientist AND with a masters looking at hamstring function post ACL reconstruction via hamstring graft. Can’t wait to chat with someone so knowledgeable and share some of it with you! #physio #physiotherapy #brisbane #strengthtraining #activerehab #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fkbphysio #hamstringrehab #exercisescience #acl

Following a proper powerlifting program since I started with @hannahjosepahrachelaltman has really shown me how doing heavy singles (one rep only) is a skill in itself. I used to find I was better at higher reps and bad at heavy singles but these days it’s TOTALLY different, I can do much better on a single top rep than what (should be able to) do for 3-4. I think it’s… - a mental skill / feeling you get used to - a better ability to recruit more motor units in your muscle at once (so a nervous system adaptation) As well as the muscle developing more capacity. Exercise scientists feel free to correct me on that! Don’t compare your lifts to someone training specifically for powerlifting - doing multiple lift 3 RMs as part of a short gym class for example isn’t the same (but still good! Just don’t compare). #sbd #1rm #powerlifting #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

What to expect in a physio session! Yes, sometimes there might be some more hands on “therapy” in the treatment room if it’s appropriate, but it’s not the main theme of the session. Lots of the time people haven’t been given any real plan to actually get back to what they want to do, just an immediate option for pain relief. I try to make sure we do both - building confidence in yourself with movement with adequate time to really get into it together and make sure you feel you know what to do next is a powerful symptom modifier 🙂 Ps who can guess what my “patient” said to me to make me laugh so much in the reel? 🤪 #physio #fkbphysio #physiotherapy #physicaltherapy #rehab #rehabilitation #health #wellness #gym #exerciseismedicine #unbreakableclub #buildingresilientbodies

People are short on time. Most people don’t do enough exercise: 45% meet exercise guidelines and 20% meet strength training guidelines, as set by the WHO (stats from Australian health Bureau 2019). If we have only a short amount of time available each week to devote to our health, it seems like a good idea to then devote that time to something that is likely to give you the most benefit (movement). Often people say they are ‘stiff’ or ‘lack flexibility’, and need to address that as a main priority. Using foam rolling, massage, joint manipulations etc to achieve this when exercise guidelines are not being met seems to me like missing the forest for the trees (and yet I see it ALL the time, people cancel an exercise session in order to have a passive treatment etc.). If you are meeting exercise guidelines (150 mins moderate to vigorous exercise, 300 mins total exercise, and 2x resistance training sessions) then adding these things on as an additional option is different! But I think often doing this will negate the need for the other stuff, as moving more and in varied ways tends to really help that stiffness feel less significant. #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #flexibility #stretchinG #mobility

One of the things I struggled with the most in previous jobs was short appointment times and feeling I was rushing my patients. I love working for myself so I can set the length of my sessions. 60 minute initial and 40 minute follow up (& if I feel I want more time I’ll block extra space). Being able to take our time together I think is crucial in effective rehab. Especially for people with a complex or long standing problem, enough time to really talk through everything and explore all the factors is crucial. This approach also means less frequent appointments. The goal is to give you all the tools so you don’t need me. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #painscience #painrehab #chronicpain

After seeing @montanarunninglab posts about the top bone building exercises and multi directional/ zig zag hops coming in so highly I have added them into my bone classes for the people who are able to tolerate them! Anyone who hasn’t been jumping on 2 feet for long I will not be doing them with yet, or people with severe joint pain (& a few other things here and there). But will work towards it with those who are keen slowly slowly … 🦴🦴🦴 I offer small group bone density classes (1:3 people) claimable on private health. Tailored to suit your individual needs and capabilities & also appropriate for osteoarthritis management - many pre and post op total hip and knee replacements in the classes too! Currently space in lunchtime classes on Mon, Wed & fri #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonedensity #bonedensityclasses #osteoarthritis #bsi

Wanted to do a post about some of the great things I’ve heard in the last few weeks from clients feeling super good about themselves after some great wins in clinic. Can’t do it unfortunately! I agree with this regulation, but I find it hard when people touting themselves as “rehab professionals” (like the targeted ads I get on fb for certain companies who claim to have all the answers to chronic pain) are literally personal trainers (if that 🤔). Yet positioning themselves as experts at rehab and using before and after photos and testimonials and claiming they can “fix” things like scoliosis etc to market themselves. Rather frustrating and heart breaking to see all the vulnerable people in the comments leaping in desperate for a fix. 😒 (exactly why it is unethical and why we can’t market this way) Anyway. Just in case you wondered why physios you follow never share any success stories. This is why! We are not allowed to. Ps no shade at all to practitioners using testimonials in a way that is ethical. eg someone saying how good they feel about themselves after completing rehab, or getting stronger, etc . I would if I could too! PPS no shade either to any personal trainers as most of them are not claiming to be able to fix chronic pain with their “simple hacks” and instead are being awesome and getting people moving and probably reducing the risk of developing pain for many people 💪🏻💪🏻💪🏻 #physio #physiotherapy #rehab

Focus on what you’re good at! Ignore what you’re not! I could get upset I can’t do the splits, am awful at yoga, terrible at dancing, will never be very fast at running, will never be petite, am not as good at xyz as people around me… But I literally never think about those things as I’m just proud of the things I can do Interestingly no one has mentioned the large shoulders in years though they are WAY bigger now 🤔 I actually am offended when people say they “cant see where my muscles are” 😂😂 I want them to be big! It is often in how we phrase things to ourselves (eg deciding to like my body shape and capitalise on the benefits that come with broader shoulders instead of wishing they were different) is where happiness can be found I think! #chinups #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

I am often asked by people ‘how to improve their flexibility’. Often this is because the person can’t do something like sit cross legged on the floor, or can’t touch their toes, and have been told that they are ‘inflexible’ and that this is ‘bad’ for them. Some people associate this with their level of fitness. This is absolutely made more of an issue because of emails like this!! How stretchy your connective tissues are and the shape of your skeleton will largely dictate how flexible you are. You can’t change those things, so don’t feel bad if you see some of these shaming posts! Prescribing generic ‘mobility screens’ for people with arbitrary standards of how flexible they should be when we are all made so differently makes literally no sense. If you feel stiff, try moving more, and find different sports or types of exercise that require you to move through range you might not otherwise access. Lauersen et al. (2014) indicate stretching has no evidence in reducing injury risk in sport and that strength training has fairly high evidence. (Warm ups are important too). If you search for the injury risk associated with hypermobility (people who would max out on these tests) it is much more clear than that with inflexibility. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #mobility #stretching

Comparison is the thief of joy. 3 ways I notice this: 1. People comparing themselves to someone vastly different to themselves, and wishing they had the same abilities. 2. People comparing themselves to a different version of themselves (e.g. pre injury, 30 years ago, etc). 3. People comparing themselves to someone without all the information (and making incorrect assumptions along the way). Though it can be extremely hard (more difficult than I can imagine if you have a health condition), I truly think that trying to focus on the things you CAN do is really crucial here, instead of comparing to someone else. There is no joy to be had in comparing yourself, and particularly as it can often result in unrealistic goals & constant feeling of failure as a result. I notice sometimes people pick quite arbitrary things that they wish they could do, and then get down on themselves for not being able to do said abstract thing because of their pain/injury… but don’t recognise something impressive that they CAN do. E.g. (person with a severe hip condition) “I wish I could do the splits like that person.” When what it could be instead is… “I am really proud of myself for attending strength based exercise classes twice a week, even when I’m in a lot of pain”. It can be really hard to reframe things, but I personally have found it is a super powerful way to start to appreciate your body more, and I think its a pretty important tool in rehab. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

On the final countdown to finish my Masters of Sports Medicine at Melbourne uni that I’ve been doing for the last 2 years. Final assignment that has been 6 months continuous work is almost done (due on 3 July)! Thanks Louis for helping on the weekend 😂 Final assessment has been an actual systematic review (that we can try to get published if we want) comparing operative and non operative management of ACLs, looking at different outcomes - mine is specifically on levels of physical activity, like walking and general exercise, not just sport. It’s been a mission. Systematic reviews look at ALL available literature on a topic and combine the results, using very strict methods (that we had to design and publish publicly before starting), so designing a comprehensive search and screening the 8500 papers it found was tedious to say the least. All my assignments have had some form of literature review but to put in perspective the previous 10 subjects were 9 week intensives with 3-4 assignments each and 2 of those often had a literature review. So usually could do that as part of the introduction of the assignment, and get the whole thing done in 2 weeks. A systematic review is much much more comprehensive, which is why it has taken 6 months! What I will say is despite being somewhat boring at times it is interesting seeing how the process is done, which is important as someone who is interested in being evidence based. Will share more about the process when I’m finished ✅ I can’t wait to not spend so many hours at my laptop.. it has been a long but worthwhile 2 years #systematicreview

IG only shows the best of people (usually). If I do 16 working sets of bench a week, that’s like, at least 200 sets since December that I didn’t post to my feed (but absolutely will when a crack a new PB lol). Don’t compare. You do not know what’s going on outside of IG land and I’ve found most of the time peoples assumptions they’re basing their comparison from are quite wrong 🙃 #bench #sbd #powerlifting #physioswholift #gym

Not gonna lie it had never occurred to me to suggest creatine to older adults, particularly women. Again it was Stacy Sims who brought my attention to it, then I had a quick look at research and seems promising ! Makes sense - If it’s good for muscle building it can help to reduce muscle loss (which starts from age 30). It also seems to be overall safe, but check with your dietician or doctor if you have an underlying health condition just in case (though I can’t see any adverse reactions mentioned). @jonosteedman has a few posts about all the other benefits of creatine. Seems like a no brainer to take this one! DEVRIES, MICHAELA C.; PHILLIPS, STUART M. Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis, Medicine & Science in Sports & Exercise: June 2014 - Volume 46 - Issue 6 - p 1194-1203 doi: 10.1249/MSS.0000000000000220 #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

Caption error: meant to say just because I think you don’t need to stretch it doesn’t mean I’m saying mobility ISNT important* This relates to general people not athletes who play a sport with a range of movement requirement like dancing or gymnastics. Is mobility important? Yes. Is that the same as flexibility? Not really. Mobility is being able to move your joints through their full available range (which is probably more than you think, as often we aren’t good at accessing our full range if we don’t move into it often). Strength training through range is equally as effective as passive stretching to gain mobility. I’ve seen it in myself, in my clients, and here it is in the research. Most people only allow a short time a week to exercise, maybe 60 mins 2x a week. I don’t think that should be wasted on stretching, foam rolling etc under the guise it’s necessary to be mobile. Most of us don’t spend enough time exercising & getting the benefits from this; we don’t need more time taken doing light, low load movements that we have been told we need to do to avoid injuries (despite no evidence this is true). If you love stretching feel free to do it! Provided it doesn’t take away from your main exercise time. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A. A., Ferreira, J., Sarmento, H., & Clemente, F. M. (2021). Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel), 9(4). https://doi.org/10.3390/healthcare9040427

🎉😃🎉 #deadlift #sbd #strengthtraining #belowparallelbc #powerlifting

Thanks to a @jjjjones I listened to @drstacysims on the ready state podcast last week. Here are the take home points that really spoke to me on the tiles. Spoke to all my biases re heavy lifting, having days off & avoiding endless cardio for sure, but how this is even more important for women as we age, and the importance of adequate protein and creatine for women of all ages but particularly during menopause and beyond was really new to me. Have since checked the literature on creatine for ageing adults and ✅✅✅ more to come on this! (Hopefully not out of my scope to suggest this) I think this is really key when I think of the group fitness space in particular, where there are lots of people doing lots and lots of high energy classes, maybe not as much focus on recovery, and often not enough true strength work. And on the other hand, Considering women fearful of high impact exercise due to what they’ve been told. When she said “doctors should be prescribing women jumping exercises” I found it SO powerful. I’ve never heard it phrased in such a clear and direct way. If you’re not sure how to get started or feel you have a health condition that may get in the way of these suggestions please feel free to reach out. #physio #physiotherapy #bonedensity #strengthtraining #womenarenotsmallmen #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #rehab #rehabilitation #physicaltherapy #physioswholift

Most people would think telling women over 60 to jump and land hard is inappropriate. It isn’t. 1 in 2 women over 50 will experience a broken hip in their lifetime. That’s not ok. Multi directional jumps are one of the ways you can improve your bone density. And the earlier you start the better!!! Like anything, start GRADUALLY (3x10 jumps 2x a week with a minute rest as an example) & if you have any medical concerns seek a physio or EP advice first. (Not to be taken as medical advice) #bonedensity #bonehealth #jumping #heavylifting #physiotherapy #physicaltherapy #strengthtraining #healthyageing

I had an awesome time at the first we:hab event this weekend. Honestly so grateful for people giving up their time on a Sunday to meet people passionate about health & rehab and meeting others in the space. I believe in community rather than competition, especially in healthcare, where our patients should be the focus. @helen_beeley delivered an inspiring call to action for exercise promotion in cancer recovery. I am very keen to get out to some GPs in the area once uni is done to start promoting this idea (& hopefully some of the physios and EPs in the room are feeling inspired to do the same if not doing already!). @steve_coach_physio had some very high level physio / s&c concepts (he is also a top tier ASCA S&C coach) explored in a case study of an elite squash player with a lateral ankle sprain. Lots of really nice strategic working through goals from start to finish and something I love to see. Also great to see just how complex and high level some rehab plans can be & knowing absolutely when it may be worth referring - and knowing who working in the area might be worth referring to. I’m hoping to host one of these every 4 months or so, seeing how well this went. So looking forward to the next one & already have some speakers ready - neuro rehab & exercise and mental health. I will be transcribing the audio from the presentations (thank you descript) for anyone interested. #wehab #fkbphysio #belowparallelbc #rehab #rehabilitation #physio #physiotherapy #physicaltherapy #personaltraining #exercisephysiology #EP

WHICH ONE ARE YOU? Should you… Keep moving through pain, because pain isn’t dangerous? Or should you… Listen to your body because it’s hurting and that means you need to do less? The answer is… It depends! (As usual) People who are fearful of pain often need encouragement to push into it a little. People who are fearful of going backwards, losing progress, being weak, etc, often need to pull back a little, as they are likely to continue to push through pain and wonder why it isnt going away (& encouragement to know they are not being ‘lazy’ while they take the required time). Though pain does not equal damage, sometimes, you need to tone things down to get anywhere. Instagram will tell you its all one or the other, but in reality, its completely dependent on the individual (& a good healthcare provider to help you figure out when to push and when to pull back!). #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #pain #painscience

Single leg RDLs What’s your preference? It depends on what you’re aiming for. I like supported to go heavier & really feel the muscles working, and for people where balance is a challenge/ barrier. I like unsupported if challenging balance is a goal (eg ankle rehab) and to help work on controlling rotation, If you have a reason for wanting to do that. (Ie trying to stop the knee rolling in, keeping foot flat on floor, etc). #rehab #RDL #RDLs #balance #physio #physiotherapy #hip #deadlift #gym #health #strengthtraining

This is a simplified post that is only directed at a small cohort of people. It is NOT saying if you just believe you will get better, you magically will, as that is NOT true for many people. Some patients I see are quite worried that any pain they feel is a sign their body is damaged, irreversibly, and has “reached the end of the road”. The number of people I hear who think their pain is just because they are old (starting from age 27 🙃) is astounding. My point is: having a belief your body is strong, powerful, resilient, and has the capacity to continue to allow you to do things that have meaning, puts you in a very good position for when you inevitably end up with a pain or injury. #physio #physiotherapy #brisbane #clayfield #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #pain #painscience #gym #health #strengthtraining #getstronger #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

I am aiming to start a semi-regular meet and greet for allied health & fitness professionals as well as anyone else who is interested in learning about health and is keen to come along. Each event will feature a couple of short presentations on specific topics followed by an opportunity to chat and share ideas. First instalment this Sunday! @belowparallelbc @steve_coach_physio @helen_beeley Register here: https://www.eventbrite.com/e/wehab-getting-together-on-health-and-rehabilitation-1-tickets-327820759717 #brisbane #rehab #health #physiotherapy #exercisescience #strengthandconditioning #exercisephysiology

Your joints are stabilised by 2 systems: Active system = your muscles Passive system = ligaments, cartilage, connective tissue, shape of joint (natural congruency of joint, like how well the bones of the joint ‘fit together’) When you are resting, your muscles are relaxed, so you rely your passive stability system. If your joint integrity has been compromised, for example you dislocated it and so the bones have been squashed a bit and dont fit together as well, or the ligaments have been stretched, this wont be as good. This is also true if you are very hyper mobile, or have a hyper mobility condition such as ehler’s danlos syndrome (EDS), whereby your ligaments and connective tissues will be very stretchy. If you feel your joints seem to ‘slip’ when you are at rest, your best bet is to provide additional passive support: for e.g. tight, compressive clothing, or even a soft support (like a neoprene brace). The other thing to consider is your position, like can you position your joint so that it is more ‘locked in’ without your muscles having to be active. Unfortunately, strengthening your muscles doesn’t help when you are in passive positions, so positioning and external passive supports are your best options! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #EDS #hypermobility #ehlersdanlos

Alongside the ‘no days off’ hustle culture popularised in commercial gyms and on fitness instagram accounts is often a ‘flex’ about how early one gets up. I have never understood this. I am someone who likes staying up late and getting up relatively late. I prefer to go to bed at 1030-11 and get up at 730. I wonder why this makes me inherently more lazy (according to these pages) than someone who goes to bed at 9 and is up by 5? My Dad has been an absolute intensely hard worker his whole life, always working weekends, after dinner, many many hours a week. I have almost never seen him up before 7am as he is a night owl like me. Does that mean he also is ‘not successful’ and ‘lazy’ due to his sleeping hour preference? The other thing I don’t understand is glorifying surviving on no sleep. So strange, when sleep is so incredibly good for you, and necessary for performance, reduction in injury risk, and recovery from pain/injury. At one point in my life I taught body attack at 6am 3x per week (so up at 5am), after finishing work at 7-7.30pm at night (home by 8pm, struggle to be in bed by 10pm). I was a literal zombie. I struggled to get to sleep, I had a super high general anxiety level, I was pretty unhappy really, and I was totally burned out and ready to quit my job. I thought there was something wrong with me, I would constantly google my symptoms of extreme fatigue, and would get down on myself about how ‘lazy’ I was that I couldn’t cope with my lifestyle. UM NOPE, I was literally chronically sleep deprived and forcing myself into a lifestyle that did not suit me. I had no mental space left to do anything outside of work and gym, at all. And pls. INB4 “I do that and im fine, just be tougher”. Yes. I was also “fine”, I lived like this and competed in a 8 half marathons and a full marathon when I was there. Pls. High functioning does not mean optimal functioning. One size does not fit all and I acknowledge some people could function well like this, and everyone’s needs are different. #hustle #health #rehab #fitness #wellness #gym

Event reminder! Networking & professional development event in 2 weeks from Today! This free event is a great way to meet like minded rehab professionals working in Brisbane. All health, fitness & rehab professionals & students and anyone else interested in the field is welcome! Link in my bio for tickets @belowparallelbc @helen_beeley @steve_coach_physio #physio #brisbane #brisbanenetworking #rehab #physicaltherapy #physiotherapy #rehabilitation #health

There’s no such thing as being dangerously inflexible. Flexibility is a poor measure of health. Mobility - the ability to move your joints through the range they have & what you need for your day to day life - is important, and is likely to be improved by moving often, moving into end range and through full range (eg squats, burpees, RDLs, back extensions, lateral lunges, overhead shoulder press, full range chest press… etc). Not by passive stretching. Passive stretching has little to no inherent health value on its own. Claiming being inflexible - which is often dictated by your soft tissue extensibility and joint shape (ie things you fancy control) is “dangerous” is so unnecessary. I 10000% see more pain issues with patients who are hyper mobile compared with inflexible. Or people not moving enough. I have almost never prescribed a stretch (in the last 5 years). And definitely never one of these in the article. Do better Oprah! #flexibility #stretch #mobility #posture #physio #physicaltherapy #physiotherapy #health #rehab

When I was younger (early to mid 20s) I remember thinking walking for exercise was absurd. Who wants to just walk for exercise when you can do high intensity cardio like Body Attack? What a waste of time! I have done nearly a full 180 on this. I love intense cardio and it obviously has massive health benefits. 75 mins a week of vigorous cardio is in line with WHO guidelines*. I aim for that but no more in terms of high intensity cardio. Why? Intense cardio is fun and good for you, but it does come at a bit of a cost. It’s super tiring. On top of work stress and lifting stress etc, it can really wipe me out. It also has a huge impact on my overall recovery. I know if I try to do heavy squats or deadlifts the day after Body attack it’ll be a struggle. Walking doesn’t impact recovery, it’s low stress, it’s relaxing, it’s outdoors, it’s a time where I can practice mindfulness. I try to walk on most days. I also like to have at least 1 if not 2 days with no intense cardio or lifting a week. If I don’t have these, I’m more likely to feel fatigued and have poor performance. This is important to say as someone who has exercised consistently for 15 years. Slamming yourself at the gym every single day and signing up for more and more exercise is trendy and part of “hustle” culture, but isn’t actually healthy or necessary. One more thought. People doing 5,6,7+ hectic cardio sessions (outside of endurance sports etc) a week. Sometimes I do wonder their “why”. Is there something behind that level of exercise that makes someone feel they “need” to do heaps of cardio…? Not saying every one, but there’s definitely a vibe in (commercial) gyms that more cardio is better and cardio is a way to burn fat etc. and as many gyms champion weight loss as the main goal… When I started thinking about exercise as to how it makes me feel, and how it benefits my body (not punishes it), the type of exercise I chose to do really changed. *WHO recommends 150 -300 mins of moderate intensity exercise or 75-150 mins of intense exercise a week as well as 2 full body resistance sessions. I count strength training and walking in those minutes. #cardio

@helen_beeley again on her personal experience maintaining strength and muscle mass during chemo through strength training. Join Helen on 29 May at @belowparallelbc for our we:hab networking event! Link in my bio. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #chemo #chemotherapy

Rehab is more than “hip pain? Try these exercises!” Adding exercises to a painful joint is almost never going to work in isolation. Rehab is a combination of.. Advice and education Activity modification Maybe rehab exercises Understanding your specific scenario You need a plan for all of these, and that plan changes over time, which is often why you probably need to go back to the physio more than once (but with my clients I try to keep this absolutely to the minimum required, no twice a week for 6 week business which has given us such a bad name!) #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

Ever seen someone squat with their feet hip width apart, almost touching and still manage to hit depth easily? (This always blows my mind). Seen someone squat ‘ass to grass’ seemingly with no effort when you struggle to get below parallel? Finding the right foot width for your unique bone shape is probably one thing that could help. A lot of instagram posts promote that you can ‘improve your mobility’ and ‘squat ass to grass in 30 days’ with their mobility program etc. Hate to break it to you, but a LOT of mobility, especially in relation to your hips, is down to how your bones are shaped. This applies to how much you rotate your feet out as well as how far apart they are. The shape of your hip socket will determine what is the most comfortable. If you try to force into a new range, you are ramming a bony edge into a bony edge. If you already have an uncomfortable hip, this can stir it up for days (speaking from experience here). A lot of the time, ‘poor mobility’ when squatting is actually just not having had enough practice at the movement pattern of squatting. For e.g. try doing a goblet squat or front squat - if you can get below parallel with that but not with a back squat, its not your mobility that’s the problem! Mobility really means accessing the range your joints have, not trying to gain more, especially when it’s your hips (as it’s largely dictated by bone shape, as I said). Was this helpful? Comments? Let me know below! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #squats #backsquats #lowbarbacksquat #highbarbacksquat #hipmobility

@helen_beeley with some interesting emerging research about the impact of exercising & chemotherapy efficacy (in rats, where mice who exercised during chemo had more tumour growth suppression). And her personal experience gaining muscle mass during chemo, which has been demonstrated in human trials too. As Helen says, though evidence is still emerging, as someone with cancer, it was enough to motivate her to keep up exercising. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #cancer #exerciseincancer

Interesting what a difference a week makes! So much faster! I guess because they are weights I’ve done before it comes back quicker. Felt pretty good and even the 135 wasn’t bad at all but I panicked when I watched the video and went back down for the final set as I felt my technique broke down too much. 🤷🏼‍♀️🤦🏼‍♀️😬 I’ll still take it but, definitely feeling these can progress in the next few months! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #sbd #deadlifts

More myth busting. A forward head posture does indeed put more tension on your cervical vertebrae (while you’re in it. But posture is transient so you can also move out of it again). That’s ok. Our bodies get stronger when we load them. We are living and we can adapt. So the narrative “loading is bad for joints” doesn’t apply to us! If you sit or stand like this for hours on end, yep, it’ll get uncomfortable. Move more often is one suggestion. Also, people with scheurmann’s disease, as an example, have triangular shaped vertebrae in their thoracic spines which means their backs are literally shaped more curved forward. It will be almost impossible (& painful) for these people to force out of that shape. Not helpful for this page to demonise these people for literally the shape of their bones 🙃 #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #neckpain #backpain #posture #posturecorrector #posturemyths #healthmyths

One of the many gems of information given by @helen_beeley in our IG live. Doing exercise during chemotherapy treatment can reduce the symptoms associated with it. Maintaining muscle mass may also help to allow one to tolerate a higher dose of chemotherapy without developing toxicity necessitating reducing the dose. Helen will be a guest speaker at my we:hab networking event on 29 May at below parallel. To register click the link in my bio! #exercise #cancerrehab #exerciseincancer #exerciseandchemo #chemotherapy #physiotherapy #physio #physicaltherapy #health #brisbane

There is no right or wrong way to do any exercise. There’s only really whether the you’re doing an exercise is achieving what you want it to. One reason to do ab roll-outs is to try to get better at resisting extension (back bending) of your lower back. This is done by contracting your abs hard, as these connect the ribs and hips, so doing this will reduce your spine extending. If this is your goal, then you need to try to focus on keeping your rib cage down towards your hips as you roll out. Allowing large back bend (extension) isn’t really the point. And then get ready for 4 days of DOMS 🙃 Re core work debate. The abs are like any other muscle in the body and makes no sense to avoid working them in isolation (but I think often the benefit of isolated core work is oversold, especially in rehab / back pain space). Thanks @hannahjosepahrachelaltman for introducing me to these! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #corestrength #abroll #abs

Can’t believe that 2 years since I left kuwait these online group classes are still going! Over the 2 years the classes have developed into my sister and her friends in Lebanon and Jordan, her partner in Kenya, my friend in the Sunshine Coast, some clients (now friends too, really!) in Kuwait, and another who is now living in Adelaide. It is an unbelievable mix of people across the globe really that I see twice a week for 40 mins of exercise and I love so much that it’s still going! ❤️ Always keen for new recruits too (3pm wed & 4.15pm fri Brisbane time). #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #groupfitness

So excited to introduce we:hab! Networking for health & rehab professionals (everyone with an interest welcome!) The event will feature a short presentation by each of our guest speakers followed by an opportunity for coffee and a chat. Speakers will be from 10.15-11am. Please RSVP by Friday 27th May directly to Frances Brown @fkbphysio, or follow the link in bio to register! Looking forward to meeting you then! @belowparallelbc @steve_coach_physio @helen_beeley #brisbane #physio #rehab #gym #health #strengthandconditioning #networking

Posture correction devices won’t fix your neck or back pain. Neck and back pain are the LEADING causes of disability worldwide. If fixing these problems was as simple as lying on a device that made your neck straight we wouldn’t be in this situation. Everyone knows if you slump for a while it feels better to sit straight afterwards. This is Not because it’s inherently wrong to sit slumped, it’s most likely because sitting up straight after being slumped over feels better due to the change in position. “Bad” posture does not = pain. There’s been some incorrect reasoning that has brought people to this conclusion. Bottom line: don’t be fooled by these devices! #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #flexibility #stretching #sportsmedicine #posture #posturecorrection

“Bench always has your back” as Hannah would say! 4x 72kg at what I’m guessing is about 72kg body weight as that’s my usual weight ish but haven’t been weighing myself lately. Love bench! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #bench #benchpress

One of the things I have liked the most about starting my own business has been meeting like minded physios and allied health professionals, which has largely happened through social media. Building this professional and social network has not only been helpful for me as an individual, but helpful for my patients, as I have a better idea of which allied health professionals are available in Brisbane and what they may specialise in, enabling appropriate referral for patients with particular requirements. It also has provided me a network of professionals I can reach out to to discuss complex cases when necessary, again benefiting not only myself, but the patients I see. To facilitate an expansion of this process, I am aiming to start a semi-regular meet and greet for allied health & fitness professionals as well as anyone else who is interested in learning about health and is keen to come along. Each event will feature a couple of short presentations on specific topics followed by an opportunity to chat and share ideas. Save the date for the first event: Sunday Morning May 29. More details to come! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

How you sit doesn’t change how your spine is shaped. Posture is transient. Telling you that you can “fix” it is inherently false - anyone can “fix” it by just sitting differently for a period of time; our posture constantly changes. I have a few more reels coming up on the false claims of this page #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #posturecorrection #posture #posturedevices #posturecorrector

Join @helen_beeley and I in 2 days time to discuss all things exercise during cancer recovery. Helen is a cancer survivor and advocate for the promotion of exercise during cancer treatment and beyond, something which I think is rarely talked about but incredibly important. #physio #physiotherapy #cancerrehab #cancerrehabilitation

Hip pain rehab snapshot! Treating for symptoms of FAI (femoroacetabular impingement) - mild As always exercises are only a small part of the picture with activity modification and graded exposure as well as an in-depth analysis of lifestyle factors IG only really has space for the exercise prescription bit though! So here’s a snapshot #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #fai #hippain

Your beliefs around your pain will impact how you behave with it. For example, most people with DOMS i.e. muscle pain from exercise will feel pretty confident to just keep moving through that, knowing it isn’t dangerous and is unlikely to cause harm. With back or neck pain, however, people tend to immediately panic, and are much less likely to feel confident to move through it. It makes sense; as a society we are constantly told we need to protect our backs and necks (despite them being very resilient and strong!), and the reality is our spinal cord is housed within our spine so it is very very important to our wellbeing! So often back pain or neck pain is scary, but not dangerous. Not every time, but often. And it is in this way that it can feel a lot worse, or take on a lot more meaning. Working with a health professional to figure out what movements are safe and possible when have an episode of acute pain is what we are here for, to get you back to what you love doing, as soon as possible. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

As I’ve had so many holidays lately I thought I’d work some of the long weekends. Haven’t had time to fit an appointment into an otherwise busy week? Feel free to pop in when things are a bit more relaxed on a long weekend! Book in online or drop me a message. @belowparallelbc #physio #physiotherapy #physicaltherapy #brisbane #fortitudevalley #clayfield

Novice comp at @belowparallelbc today, went to help but so many people helping all I really did was eat. 😂 @hashtag_burgers_and_waffles awesome burger and zero point five serving up carbonated coffee with hops. Interesting mix! Great to see all the lifters giving it their best today 💪🏻 #powerlifting #belowparallelbarbellclub #sbd

The human body is literally magic. While we can’t heal gunshot wounds in a few seconds like superhuman comic book movie characters can, we are actually capable of healing ourselves.. which is TRULY QUITE AMAZING! So many narratives in the health/rehab space paint our bodies as fragile and damaged and easily broken. Not true. Our bodies are incredibly strong and amazing and can literally heal themselves. Imagine if your car or phone was able to adapt to its surroundings and update itself accordingly, or heal itself if you get a scratch or dent? If you are able to gradually convince yourself of how truly strong your body is, and realise its innate ability to heal, it will change your whole perspective, and probably change how you access healthcare. If you can wait for your body to get better on its own (which can be terrifying if you are in severe pain and you most likely will need support and also to make sure it is not something that requires emergency medical attention - what allied health practitioners are here for!) lots of the time it will do just that. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

About 5 years ago I drastically changed how I practice, by significantly reducing the amount of manual therapy i use & getting patients moving on the gym floor ASAP. (Not an anti manual therapy post. Reduce, not stop.) This does not mean I don’t perform a manual assessment. Performing a thorough physical assessment that involves putting hands on a patient is absolutely necessary. When I started practicing this way, something great happened. Exercise is actually a pretty powerful pain modifier. And that line, “Wow, I feel heaps better!” Is just as frequent, and just as exciting as when I used to get it from manual therapy, except WAY MORESO, because the patient got there 100% THEMSELVES, not from me. They get to see that their body is actually not broken, and that they are able to move in a particular way that not only doesn’t hurt, but makes them feel better. Feeling in control over your own body is pretty powerful. Have you experienced something like this before? #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #exerciseasmedicine

Question for Physios and s&c and ES/EP out there! Basic premise: - I had 3 weeks off barbell training - I know the ACWR (acute to chronic workload ratio) evidence is patchy but the idea that a high chronic workload is protective against injury is logical to me - 1 week off = higher risk of injury for 1 month (maybe) - My situation: high training age & usually high chronic workload - HOWEVER now 3 weeks off - Since starting 5+ day a week gym training when 17 (2006) I have only had >1 week off once - This was in 2015, one year after getting into barbell training. Had 1 month off and had my only acute gum injury (back) at 9 weeks after returning - So! I am scared of Injury My thoughts : - high reps for a month general re-conditioning - Gradually build intensity months 1-3 - Avoid higher intensity than 3 RM for 3 months - 1-3RM should be safe after 3 months Question: Is this too conservative ? Considering my history I am obviously scared so this will be a factor! Keen for your thoughts below #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

What an amazing 11 days of snowboarding !!! 2022 has been quite weird business wise, Covid and floods really making a substantial dent in capacity to work & felt weird talking a holiday on top of all that time off already, but time off due to stressful events doesn’t exactly rejuvenate you like a holiday does. I am more grateful and happy than words can describe I got to have this time. Thank you @hannahjosepahrachelaltman for seeing exercise based clients & running my bone density classes across both locations while I have been gone ❤️❤️❤️ Am more keen than ever to get back into it next week! Any niggling issues or desire to come and get stronger to reduce your risk of injury in future? Get in touch and let’s make it happen in April 🤩 #physio #rehab #lesarcs #snowboarding #gym #health

😍😍😍😍🏂🏂🏂🏂 #lesarcs #snowboarding

Made it! #lesarcs

Join my coach Hannah and I as we discuss… - Warm up & mobility in powerlifting: what’s the go? - Risk mitigation in powerlifting - How exercise scientists and physios can work together @hannahjosepahrachelaltman #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift

Nothing like a reel of you talking to yourself to get a point across! If you are a friend or family member of mine, you will know that if you have an ache or pain that is mild, and you ask me about it, that I am very likely to say, ‘just wait and see if it goes away on its own first’. While this may sound very basic, and in IG land of MAGIC HACKS and QUICK FIXES, it may seem even too simple and ridiculous! But, actually, our bodies are pretty good at getting over things. 6 weeks is a pretty good timeframe to allow for a new, non urgent, non debilitating, pain to resolve, especially if you cannot think of how it started. If it hasn’t gotten ANY better at all in 3-4 weeks, or its bothering you enough that you can’t sleep, or you don’t feel confident to gauge whether its serious or not, then of course seek advice, though sometimes that advice may literally be, ‘just wait and see how it goes’. On the plus side, this is cheaper/less invasive/easier than any other treatment modality, and it is a legit strategy. A lot of things get better with time. Some things take HEAPS of time and even if you do nothing may EVENTUALLY get there on its own (e.g years for some things such as Tendinopathy). Research often looks to whether physio or a procedure like an injection is effective at getting something better faster or more effectively than a wait and see approach. Some things yes some things no. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #painscience #painrehab #chronicpain #waitandsee

Sneezing 1-2 days after doing the ab roll 🥲 I have hay fever and sneeze many times every day, and @hannahjosepahrachelaltman programs ab roll outs many times a week !! Honest truth: I do them, wait for abs to stop hurting (3-4 days), enjoy them no longer hurting a Few more days, and only ever end up doing them once a week 😂 I don’t know my opinion on whether core work is necessary in powerlifting as I’m not a powerlifting coach and I honestly couldn’t comment. But ab rolls feel hard so that makes me think they’re worth doing and I do bicep / triceps in isolation so why not abs ? Current thoughts. Plus Hannah believes they are helpful and she’s my coach so I respect that (and can see her reasoning) and I do them! I have a few posts upcoming on - Is core strength preventative against back pain - Do people with back pain need more core strength - (Spoiler alert: my opinion is no to both but with caveats) - A technique tip for ab rolls #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #pain #painscience #sportsmedicine #corestrength #backpain

Adam Meakins did this great podcast last year on hypermobility and made the very good point that people often associate mobility with health, which completely disregards the idea that actually having joint hyper mobility can often be a source of pain for people. These people can be written off by the healthcare system, as generic movement screens for the patient reveal no stiffness, and no loss of range, and yet the person is in significant pain. Example: Person walks into see health care professional regarding hip pain. Professional assesses joint range and sees that the patient has excellent range in all directions with no restrictions. Health professional: your joint is healthy and has great mobility. I see no reason why you would be in pain. Person: okay.. but … I AM in pain, so that doesn’t really help me. I know this might seem like semantics, but I don’t think so, when there are so many people out there in pain (with great mobility) who are being told all over social media that they can ‘cure’ their pain with… more mobility. Not quite that simple! Worth a listen, with a patient who experienced this exact situation first hand. #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #flexibility #stretching #sportsmedicine

#benchpress #bench #sbd #powerlifting #womenwholift #girlswholift

Here are my top tips for reducing your risk of injury! 1. Progress gradually. Want to take up running? Don’t do it 5 days a week on the background of not running. Try twice a week, non consecutive days, and increase walking on a couple of other days a week to gradually get used to it. 2. Maintain an overall high level of movement and activity. Having a pretty high workload (doing quite a lot of exercise) all the time is protective against sudden spikes in load (the point from number 1). 3. Move in lots of different ways. The risk of getting injured from doing something you never do (e.g. suddenly playing netball after 10 years and spraining an ankle) is less if you at least move a bit similarly to that on a regular basis. 4. Strength train. Minimum of twice a week. Strength training has the highest level of evidence for injury risk reduction in sport, across a number of different sports (Lauersen et al., 2014). 5. Look at your overall stress levels. Sleep, work satisfaction, social support, stress levels. Psychological stress is similarly predictive of injury to spikes in load (Lopes Dos Santos et al., 2020), and job dissatisfaction is negatively correlated with chronic low back pain (Yamada et al., 2016). 6. Develop trust in your body. Work to convince yourself that you are strong, and resilient, and that your body is capable of amazing things. Bodies HEAL THEMSELVES. This is amazing. Having trust in your body, and believing it is strong and robust, gives you a strong base for rehabilitation if you do become injured. Need help with any of these? Drop me a DM or head over to www.fkbphysio.com to book in a consultation to get you started! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #injuryprevention

A few weeks ago I delivered a talk at north west private hospital to their allied health team. I identified a few common problems in the healthcare system about how we address pain. I talked specifically about what physiotherapists can do better, but there are some flaws in the system itself that mean people in pain are not receiving the treatment they need. Treatment should be patient centred, which means that what you as the patient specifically need is considered and that is the goal that we all work towards. For example, if your goal is, you want to be able to deadlift pain free, then that’s what we work towards. A health provider telling you that you can’t deadlift ever again because of your back, or need to change careers, is not patient centred. A health provider seeing your MRI with a disc bulge on it and telling you you need a surgery, is actually not patient centred, as it does not actually check whether it is going to help you to achieve your goal. This approach trying to treat the DIAGNOSIS, which is actually different to addressing the PROBLEM. Many people undergo treatment for their diagnosis yet are no better afterwards. If we direct treatment at PROBLEMS then people are more likely to get to where they want. Someone with a disc bulge in their back MAY OR MAY NOT have back pain. So ‘treating’ the person by ‘fixing’ the disc is not actually getting the patient back to what they want. That’s where I believe I can really help people in pain. Putting them in the centre, and addressing their problem, rather than treating them as a diagnosis. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #rehab #rehabilitation #physicaltherapy #physioswholift #patientcentred #bjsm #painmanagement

⭐️ Pec rupture recovery at 3.5 months post op ⭐️ I don’t post physio patients on here much because it is an ethical grey area & most people I’ve met once or twice don’t really want their video on Instagram when they’re in pain for obvious reasons Mick owns the Clayfield gym I work at and was ok with me posting this though! Great to see things coming along. Just need to get his range of movement a little better - you can see from the side when he elevates his arm he is lacking a bit of range - hence giving the floor exercise to isolate to the shoulder a bit more. Starting with very light resisted shoulder girdle exercises (1-2kg). Can’t wait to see him get back to Benching eventually though it’s a little way off yet ! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #pectear #pectearrehab

Classes at FKB Physio! One of the most fun parts of my job 😍 Tailored plans to suit each requirement ✅🦴🏋🏼‍♀️ Claimable on private health. Limited to 3 per class. Keen? Get in touch! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #bonedensity #groupclass #bonehealth #jointhealth

If you know me you will know I LOVE podcasts. This is one that really had a big influence on me and changed my mind about a lot of things. Listened to every single episode that had been released and became a patreon to get the bonus ones. If you’d like to challenge your biases about health and wellness - which are unfortunately often conflated with being lean & looking aesthetic despite not being the same thing - I recommend listening! @maintenancephase #podcast #podcasts #haes #maintenancephase #health #wellness #gym #healthyliving

Exercise for ‘older adults’ should not actually look that different from exercise for younger adults! Often, we are afraid to load older bodies for fear that it will cause them damage. Unfortunately, this results in doing less, or not doing things that are challenging enough to help to reduce the decline in function that comes with ageing. There are risks associated with heavier lifting and jumping at any age, that are more pronounced for those with certain health conditions. For this reason, doing strength training with a physio or exercise physiologist who is trained in exercise prescription for different populations makes sense if you have something like osteoporosis, a joint replacement or a neurological condition. It is important your healthcare provider is not afraid to push you, but also knows the safety considerations that must be taken into account. If this interests you, or looks like something someone in your family might benefit from, but you’re feeling apprehensive, feel free to send me a private message or book in for a free 15 minute phone consult on my website, www.fkbphysio.com. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #olderadults #healthyageing #bonehealth #bonedensity #osteoporosis

People talk a lot about being kind to your body and looking after joints and muscles. This often looks like stretching, mobility work, foam rolling, needling.. etc.. not sure why this stuff is seen as so helpful and necessary but here to tell you that really, just MOVING MORE and moving in a VARIETY OF WAYS is truly the best thing you can do for yourself. We were made to move. Find what you like. Do it often. #movement #physio #rehab #physiotherapy #injuryprevention #gym #movementsnacks #movementismedicine #physicaltherapy

Geoff from Be Strong Physio @bestrong.physio and I will be going through the reasoning behind some of his myth busting reels that he is gaining increasing traction for over on his page! Tune in on Tuesday morning if you can, or watch it back later (it’ll be on my feed). - Can discs slip? - Can hips or ribs be “out”? - Does core strength cure low back pain? - Is there such a thing as “bad” posture and do certain postures lead to higher rates of pain? - How important are the words we use in healthcare? Eg what are the ramifications of phrases like “you have the back of an 80 year old”, “your knee is bone on bone”, “you’ll never run again with hips like that” #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #healthmyths #healthcaremyths

People seem to associate mobility and flexibility with health, and assume that increasing joint mobility reduces pain and injury risk. If you’re someone who doesn’t move very often, you may feel stiff and sore when you get up from sitting. This does not mean you need to stretch more. It means you need to move more! It may sound like this is just semantics, but there are many people out there who are missing the absolute crucial basics: - Move more frequently - Move in a variety of ways - Get a minimum of 150 min exercise a week - Do exercise that is challenging - Include resistance training - Get adequate and quality sleep … and think that “being stiff” is the problem, and chase treatments for this (foam rolling, manual therapy, stretching, etc)… rather than addressing some more necessary life changes (that have a longer lasting and overall more beneficial effect on health). Being more mobile does not necessarily result in less pain. If it did, hypermobility would not be associated with joint pain (which it is). Assuming dancers and gymnasts who are super mobile have less pain than the general population is false. #physio #physiotherapy #brisbane #strengthtraining #trainingasrehab #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #flexibility #stretchinG #mobility

Deadlifts! Thought it would be interesting to show the different speeds depending on how heavy it is (for me). 3x130kg 4x120kg Side by side First rep speed Last rep speed 5x110kg @belowparallelbc #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #deadlifts #sbd

Graded exposure is the treatment strategy that links with a load management issue. Note that graded exposure is also valid if you have fear around a certain movement. There are ways you can introduce the movement gradually, in a way that is less ‘scary’, which will get your tissues used to it before your brain has to, and then slowly work your way up to the most scary movement. My recommendation of how to do this (loosely): - Find what you can tolerate, and work to JUST less than this, so as to not provoke major symptoms - Pushing into pain a bit is more relevant in certain scenarios (e.g. have been avoiding a movement for a long time) - Pushing into pain is less relevant in other scenarios (e.g. a loading issue such as a bony stress injury or a very acutely sore body part) - This may be in relation to any number of things: volume, range of movement, intensity… - Repeat going to just below your threshold more often than once a week (2-3x is often a good idea) - Once you can do this a few times without significant flare up, increase Understanding when to push and when to pull back can be quite hard, also when considering other factors at play (e.g. fear of movement, history of injury, etc). It is probably best done with a health professional if you’re really struggling. Ps - it’s more complicated than this as this is instagram & you’re a unique human, hence seeking professional advice is suggested. But it’s a concept worth understanding either way! Note: not to be taken as medical advice. #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #painscience #painrehab #chronicpain

How does an online Physiotherapy consultation work, when there is no hands on assessment or therapy? In 80% of cases, a diagnosis can be made from the an effective patient interview alone (Maude, 2014). Additionally, two of the main recommendations for high quality musculoskeletal care are to provide appropriate advice and education, and provide active treatment strategies (Lin et al., 2020). All of this can be done through Telehealth. Here is what one of my Telehealth consultations generally looks like: - An depth conversation about the reason you sought out advice from a physiotherapist. - Identify what has led to the pain/injury starting, and come up with a potential explanation as to why. - Discuss what you think are the main reasons the problem has developed, and what you have figured out help so far. - Go through a physical examination (you doing certain movements) to figure out movements that trigger the symptoms, or that may be different on one side compared to the other.. - Work together to come up with a plan, that involves A. Education on why you may be in pain so you know what you can do to start getting back on track. B. What you may need to do a bit less of for a period of time to let things calm down. C. What you can do more of instead to make up for that. D. What you may need to do a bit more of right now to build up your capacity. E. Specific exercises to achieve these things, if necessary. Occasionally, there may be a physical test that needs to be done in person (e.g. a test to determine if you have a ruptured ACL for example), but in this case, it is easy to refer you onward and at least provide a specific referral. Who has tried Telehealth? Comment below with your experience! #physio #physiotherapy #brisbane #strengthtraining #activerehab #fkbphysio #cantgowronggettingstrong #lifting #gym #health #strong #sportsmedicine #injuryprevention #rehab #rehabilitation #physicaltherapy #physioswholift #telehealth