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TOTAL FIT!

Are you looking to take your fitness to the next level?

Total Physiocare is proud to present the Total Fit class, running out of our Kew clinic at 6pm on Thursday nights.

Want to know if this class is the one for you?

  • Do you have goals of getting faster, stronger and fitter?
  • Do you want to take the next step in your fitness?
  • Do you feel unsure what higher-level exercise is appropriate for you?
  • Do you have previous injuries that make you question your exercise choices?

If you answered yes to any of these questions then Total Fit might be for you!

Classes are based around the principals of resistance training but incorporate a combination cardiovascular and resistance exercises. The Australian Physical Activity guidelines recommend Australian adults participate in resistance training 2-3 days per week.

The benefits of resistance training are bountiful and include:

  • Improved muscle strength and tone.
  • Improved flexibility & joint mobility
  • Decrease risk of falling through improving balance.
  • Weight management
  • Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.
  • Pain management and injury rehabilitation.
  • Improved posture.
  • Decreased risk of injury.
  • Increased bone density and strength and reduced risk of osteoporosis.
  • Improved sense of wellbeing and mental health
  • Improved sleep
  • Increased self-esteem.

Total Fit utilises a range of resistance training equipment including free weights, weights machines, TheraBands, cardiovascular equipment and Pilates equipment. Each one-hour class combines a variety of exercises that target a combination of strength, power, and endurance goals for a full body workout!

Total Fit classes are run by our experienced physiotherapists, who will carefully monitor your technique and ensure you are challenged each and every session.

If you are interested in starting your journey with Total Fit, give us a call at (03) 9883 3291. New clients to our clinic can book an initial consult for a full assessment prior to joining, where we can identify your specific needs. Existing clients are appropriate to join with a referral from their Total Physiocare or Total Care practitioner.

 

References:

El-Kotob, R., Ponzano, M., Chaput, J. P., Janssen, I., Kho, M. E., Poitras, V. J., … & Giangregorio, L. M. (2020). Resistance training and health in adults: an overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10), S165-S179.

Claudino, J. G., Afonso, J., Sarvestan, J., Lanza, M. B., Pennone, J., Filho, C. A. C., … & Ramirez-Campillo, R. (2021). Strength training to prevent falls in older adults: A systematic review with meta-analysis of randomized controlled trials. Journal of clinical medicine, 10(14), 3184.

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 33(8).

Prehab – Preparing For Your Operation

Prehabilitation or prehab involves introducing or maintaining an active lifestyle so that your body can withstand a future stressor (surgery).  Prehab can be helpful in preparing for any surgery but is highly recommended for procedures that require an inpatient stay at hospital e.g., total knee or hip replacements, ACL reconstructions and spinal fusions.

Research shows the benefits of prehab include reducing the risk of post-operative complications and decreasing recovery time. It can also be linked to improved function and shorter hospital stays. This allows you to get back to your best sooner!

The crux of a prehab program is to tailor strength training to muscle groups that are at risk of becoming weak after surgery. Your prehab should also include cardiovascular exercise as after surgery you may find you get tired more quickly. Having cardiovascular fitness will help you regain your independence at a faster rate.

To compliment your prehab, it is important to eat a healthy diet and provide your body with nutrients. It is also recommended to have a dental check-up to rule out dental infections as they can lead to wound infections post-operatively.

For a specific prehab program or advice book now online or call one of our clinics.

Mathanki Winayakan
Total Physiocare Physiotherapist

How can the GLA:D program help with my hip and knee osteoarthritis?

By Irene Terzopoulos (Physiotherapist)

Do you experience pain due to hip or knee osteoarthritis?
The good news is, you’re not alone.

According to the Australian Institute of Health and Welfare (AIHW), approximately 10% of Australians have osteoarthritis, with 3 in 5 being female. Not only do a significant number of people experience osteoarthritis, but there has been a 38% rise in total knee replacements from 2005-06 to 2017-18.

What is osteoarthritis?

Osteoarthritis, or OA, is a chronic condition characterised by the breakdown of cartilage that covers the ends of bones to create joints (AIHW, 2020). When our joints move, friction and rubbing occurs between the two cartilaginous surfaces, and overtime, pain, swelling, and loss of motion can occur. Without adequate intervention, these symptoms of often increase over time. As osteoarthritis begins to worsen, everyday activities may become increasingly more painful and more difficult to complete.
Source: AIHW 2015

What causes osteoarthritis?

There is no specific cause, but there are various factors that increase the likelihood of osteoarthritis both occurring and and progressing. These (Chapman & Valdes, 2012), include:

  • Being female
  • Genetics
  • History of joint injury or trauma (e.g. fracture)
  • High BMI / weight
  • Joint misalignment due to hereditary issues e.g. hip dysplasia
  • Repetitive joint-loading tasks (e.g. squatting, heavy lifting)

What is the GLA:D® program?

GLA:D® is an exercise and education program for people with knee and hip osteoarthritis symptoms that was developed by researchers in Denmark.

There are three elements of the program:

  1. Physiotherapist education, training, and support – All physiotherapists are trained and receive ongoing support
  2. GLA:D® intervention delivery – All registered participants receive individualised education and exercise tailored to patients’ needs and goals
  3. Data collection of patient outcomes – All participants are registered into an online data registry with an ‘opt out’ consent process which assists in the collection of participant-reported data.

What does the GLAD® program involve?

The GLA:D® program involves:

  • 12 x 1 hour sessions
  • Twice weekly
  • For a duration of 6 weeks
  • Neuromuscular exercises to improve joint stability, movement quality and overall joint function during everyday activities.

What kinds of exercises are involved?

  • Low impact warm up
  • Leg strength
  • Functional exercises
  • Core stability
  • Cool down

Source: GLA:D 2019

How can GLA:D help with my hip and knee osteoarthritis?

The aims of glad are to improve pain, strength, range of motion and quality of life in patients with hip and knee osteoarthritis by conducting a tailored program suited to your needs.

An article conducted by Roos et al. (2021) involving 28,370 patients with symptomatic knee or hip osteoarthritis across Australia, Denmark and Canada concluded that after completing the GLAD® program:

  • Average reported pain reduced by 33%
  • Walking speed increased by 12%
  • Sit-to-stand ability increased by 30%
  • Overall quality of life increased by 26% from baseline to immediately after intervention.

 

References:

  • Roos, E. M., Grønne, D. T., Skou, S. T., Zywiel, M. G., McGlasson, R., Barton, C. J., . . . Davis, A. M. (2021). Immediate outcomes following the GLA:D® program in Denmark, Canada and Australia. A longitudinal analysis including 28,370 patients with symptomatic knee or hip osteoarthritis. Osteoarthritis and Cartilage, 29(4), 502-506. doi:https://doi.org/10.1016/j.joca.2020.12.024
  • GLA:D Australia. (2019). What is GLA:D Australia?. Retrieved from https://gladaustralia.com.au/

ITB Syndrome

With the return of sports underway many of us are increasing our running volume. Although there are many benefits to running, a sudden increase in milage can result in pain on the outside of the knee. This is known as Iliotibial Band (ITB) Syndrome.

ITB Syndrome is the second most common injury amongst runners and the most common cause of lateral knee pain.

 

What is the Iliotibial Band (ITB)?

The ITB is a thick band of connective tissue on the outside of the thigh which runs from the upper portion of the thigh to just below the knee. It helps to stabilise your leg whilst running, walking, and standing on one leg.

 

What is ITB syndrome:

ITB syndrome is characterised by a sharp pain on the outside of the knee. It is an overuse injury, meaning it occurs due to a sudden increase in training load. The pain is usually worse when running, going downstairs or hills and after prolonged sitting with a bent knee.

The exact source of pain with ITB syndrome is thoroughly debated in studies, and multiple theories exist. Despite this, there have been various risk factors and treatment methods identified.

 

What can put you at risk of developing ITB syndrome?

  1. A change in load e.g. increased distance, frequency or speed of running, weight gain, change in surface.
  2. Weak muscles on the outside of the hip
  3. Frequent downhill running
  4. A poor fitting bicycle seat
  5. A low bodyweight.
  6. Narrow foot placement whilst running.

 

What to do if you have ITB syndrome:

Modifying your training load can help to reduce the symptoms of ITB syndrome.

However, it is important to identify any underlying factors that may be increasing your risk of injury.

Physiotherapy Assessment may include:

  • Taking a thorough case history to rule out other causes of your pain
  • Biomechanical assessment of lower limb control in activities
  • Running assessment
  • Strength assessment

Physiotherapy Management may include:

  • Soft tissue release of tight muscles/fascia
  • Taping to offload the knee joint and provide symptomatic relief
  • A targeted home exercise program to improve lower limb strength and reduce risk of re-injury
  • A return to running plan

If it sounds like you may have ITB syndrome, our physiotherapists would love to help! Give one of our clinics a call or book online today.