Here are some of our tips on returning safely to the gym, courtesy of our wonderful physio Holly!

Check your form, slow down the exercise and make sure all movements are pain free!

You could take a video of yourself performing the exercise to review yourself or show your physio at the next appointment

If you feel any pain during an exercise, you need to stop. This is your body flashing its warning engine sign and telling you its not happy to continue. You should listen to this warning. Take note of the exercise and let your physio know at your next appointment.

Start with lighter weights. Begin with lifting only 50% of your usual weight range.

Train at 50% of your normal frequency to begin with. If you normally train 5 days a week, start with 2-3 sessions. If you normally train 3 sessions, try only training 1-2.

Give yourself an extra rest day between sessions to make sure you recover okay.

Resist the urge to train 100% all in, even if you feel good! Your body may still need more time. Leave your gym ego at the door.

After you have returned to a full training week, slowly build your weights up over the next 2-3 weeks. Remember to listen to your body!

Finally, enjoy the new process and if you have any pain, concerns or questions along the way, book in an appointment to see your physio!

Please note that this is just a guide and rehabilitation should be tailored to the individual with the help from your physiotherapist

Child Friendly Pilates

What is Child Friendly Pilates?

These reformer Pilates classes are perfect for parents who have a little child between the ages of 1 and 6years old who can tag along to a class.

We’ve timed these classes to fit after the school drop off at 915am Mondays and Wednesdays. They are run by our friendly physios as an Open class and the plan is that your littlie plays with their toys or watches their iPad while you get in some Pilates.

Oncology Physiotherapy Education Series: Breast Cancer

Oncology Physiotherapy is about improving the quality of life of those diagnosed with cancer.

Navigating your way through diagnosis, post operative recovery and the side effects of treatment is incredibly challenging, but there are so many incredible supports out there that can help you take some control back over your body, helping you feel a little more like your old self again. Oncology Physiotherapists have the skills to help assess and manage different issues and side effects that may occur during your cancer treatment and recovery.

Oncology physiotherapy for breast cancer patients focuses on 4 main areas

1. After your diagnosis, we can assess your baseline function and inform you about potential side effects and how you might lessen their impact.

2. After having surgery, we can teach you breathing and postural exercises to help with your recovery and regain your upper body movement.

3. We can also advise you on how to gradually get back into resistance exercise and fatigue management, which is often important for women after breast cancer diagnosis as some treatment medications can impact your bone density.

4. Hands on treatment for any impairments you may have relating to scar pain and tightness, and neck, shoulder and back pain and dysfunction.

Pelvic floor muscle training, core strengthening and education and advice on managing menopause symptoms can often be important, depending on your cancer type and treatment.

You can read about head and neck cancer, colorectal cancer, gynecological oncology rehab here. If you, or someone you know might benefit from Oncology physiotherapy, please ring us on 8356 1379.

Mastitis

Mastitis is an inflammation of the breast that can lead to infection.

It is often caused by a blocked milk duct, and usually occurs within the first three months of breast feeding.

Mastitis may feel like you have the flu – you may experience body aches and fevers along with breast pain, swelling and warmth.

Click here for tips on self managing mastitis. Getting on top of your symptoms early is key and understanding when to seek help from your maternal health physio/antibiotics from your GP is important.

And stay tuned for next month’s edition because we have some exciting updates!