Meet Our Team: Jessica

We’ve recently welcomed Jessica Clarkson to the Stafford Physiotherapy and Pilates


What motivates you?
I am motivated by staying physically active, continuing education, and interaction with people. I feel it’s important to have healthy and positive habits that you can share with others.

What’s your favourite 3pm snack? A cheeky vanilla slice and an iced coffee! Thanks to my gran, this tasty treat has become a staple every time I visit her.

What do you enjoy most about your job? I enjoy the client interaction, problem solving and most of all, having a skill set that can assist clients with pain relief.

What’s your favourite part of the day? 100% Early mornings! Summer or Winter, Queensland has the best mornings which are highly motivating for physical activity followed by a good coffee.

If you weren’t a physio, what would you be? If I wasn’t a massage therapist studying to become a physiotherapist, I would love to do environmental sciences

What’s your favourite restaurant/ cafe? Phat Pho Vietnamese in Tenerrife & Little May espresso in Montville.

Would you rather dance, or do karaoke? Karaoke often occurs in my car, while dancing often occurs out on the trails where I can’t be seen ha! I would do karaoke to Mumford and sons, Vance joy, Of Monsters and Men, Billy Idol, Tv on the radio or The National.

Meet Our Team: Raine

We’ve recently welcomed Raine Mitchelson to the Stafford Physiotherapy and Pilates team. Raine will be working Monday, Tuesday, Wednesday, Friday & Saturday mornings. 


What motivates you?
I am motivated by small gains, anything that keeps us progressing. Ability to do an activity for a little bit longer, or a little bit faster, or to get a little bit more enjoyment out of something.

What’s your favourite 3pm snack? I like kit kat the most, however, i have such a sweet tooth so anything sweet is fine with me.

What do you enjoy most about your job? I like being around and working with different types of people.

What’s your favourite part of the day? the nighttime, I’m a bit of a night owl.

If you weren’t a physio, what would you be? I would probably still be working in sales or in public health. somewhere where i can still help people and work with like-minded individuals.

What’s your favourite restaurant/ cafe? The yellow deli in the blue mountains

Would you rather dance, or do karaoke? I’m happy to do both, i don’t have a favourite song but anything with a beat is good.

Read more about Raine here. 

Christmas Gift Ideas

How’s your Christmas shopping going? Are you all prepared or more like me and scrambling for what to buy with just a few weeks left?
Whether you’re looking to treat yourself or loved ones, we’ve pulled together a list of useful gift ideas to encourage healthy lifestyle choices – truly, a gift that keeps on giving!

 

Gift idea 1: Wheat bags
If you’ve heard “my back hurts” or “my neck hurts” too many times this year, a wheat bag might be the gift for you or a loved one. Our physiotherapists commonly recommend using heat to relax tight muscles, reduce joint stiffness and improve flexibility! Applying heat promotes healing and reduces pain by increasing blood flow to the area. Our microwaveable wheat bags come in a range of colours and sizes for necks, lower backs, and shoulders (wraps over neck and both shoulders).

Sizes and prices: Neck $25, Back $39, Shoulders $58.

 

 

 

Gift idea 2: Rock tape
Need something for that injury-prone person in your life?
Rock tape is a kinesiology tape that has the ability to stretch lengthways. We often use this tape during our physiotherapy treatments to support joints/muscles, encourage normal range of motion, and improve the flow of fluid or swelling – it’s great for all types of injuries. Rock tape is comfortable, allows for unrestricted movement, and lasts up to 4 days. It comes in a great range of colours that should match any outfit!

Drop in to purchase a roll ($22) and ask one of our physiotherapists about how to apply safely.

 

 

 

Gift idea 3: Trigger balls
Know anyone who loves to exercise but is always tight and sore?
Trigger balls are ideal for self-massage or trigger point release, which is a great way to relieve pain from tight, sore muscles. Trigger point release involves applying sustained pressure over a tight area or “knot” within a muscle. This helps to reduce pain, improve flexibility, and increase blood flow to the muscle. This can be very effective for a wide range of muscle groups, including hamstrings, gluteal muscles, shoulder, lower back and calves.

Just $5.40 each in a range of sizes and colours, the perfect stocking filler!

 

 

Gift idea 4: Pilates socks
Good grip on the Pilates reformer is very important, not just for safety and, but also to get the most out of the equipment during class.
We have a huge range of styles ranging from animal print, stripes and spots to neutral colours. They are all available in sizes small, medium and large. These socks have non-slip grip applied to the underneath which makes for safe use on our equipment.

Drop in and pick up a pair for $17 each.

 

Gift idea 5: Foam rollers
Need a gift for someone who loves to exercise?
Foam rollers are an absolute necessity as far as home exercise equipment goes. Like trigger balls, these can be used to roll over a particular muscle group, especially useful when trying to self-release a larger area like the quads or calves. Performing self-myofascial release after training helps speed up recovery and reduces risk of injury. They can be used to mobilise your upper back, open up your chest and can also be used in a wide range of core strength and stability exercises. If you want any ideas of uses for your new foam roller feel free to ask one of our physiotherapists the next time you’re in the clinic.

We currently have a range of colours and sizes in stock: Short $20, Long $45.

 

 

 

Gift idea 6: Pilates program 10 packs
Looking for the perfect gift to promote a healthy lifestyle? …or a gentle hint for dad before he goes for a second helping of glazed ham?
Pilates is one of the safest and most effective ways to increase strength, improve mobility and prevent injury. Better still, it can be tailored to people at any age or fitness level. This makes it an ideal form of exercise for anyone, especially those with chronic health conditions or those who have an injury preventing them from other forms of exercise.
Stafford Physiotherapy Centre has been offering clinical Pilates for over 10 years! All of our physiotherapists are trained in both Pilates assessment and teaching. We run small 60 minute group classes (maximum of 4 participants) so that our physiotherapists can keep a close eye on you. We usually run classes 3-5 times a day – we have classes from early morning (7am), throughout the day and into the evening, as well as Saturday mornings.
We require an initial assessment and follow up appointments (these are one-on-one) prior to joining classes – to allow us to assess any injuries, strength or flexibility imbalances, joint mobility, balance and core strength. From this information we prescribe each person an individual program which we go through with you in the follow up session.
The majority of the program involves exercising using a range of equipment; including our reformers, trapeze table, wunda chair, ladder barrel as well as smaller apparatus like swiss balls and foam rollers. Click here for more information on Pilates.
Pilates program 10 packs are currently $420 for existing patients, or $500 for patients new to the practice.
Most private health funds will cover our Pilates appointments and group sessions.

Initial assessment is $150 and follow up session $145.

 

Gift idea 7: Massage Voucher
Looking for something for that aunt that always starts a fight at Christmas lunch? How about that tightly wound mother-in-law who doesn’t like your pavlova recipe? What could be better than a massage!?
Massage is a highly effective management strategy for subacute/chronic low back pain, exercise induced muscle soreness, and many soft tissue injuries. Physical benefits of massage include: reduced muscle tension, improved circulation, increased joint mobility and flexibility and improved recovery of soft tissue injuries. Massage also reduces the levels of stress hormones in the body, whilst promoting the release of endorphins – a natural brain chemical that promotes feelings of wellbeing.

Prices as per session length: $65 for 30 mins, $85 for 45 mins, $95 for 60 mins, or $145 for 90 mins.

Returning to running after pregnancy

When is it safe to return to running after pregnancy? You ran before you got pregnant. You might have continued running during pregnancy. And now you’ve had the baby and you’re keen to get your joggers back on and hit the pavement once again. So when is it safe to do so?

There is a general lack of evidence-based research around returning to running in the postnatal period. Running is a high impact activity which places a significant load on the entire body, especially the pelvic floor muscles. The most recent guidelines* are from 2019 and suggest waiting a minimum 12 weeks after birth. The guidelines also suggest that women meet a series of criteria for adequate strength of the pelvic floor and lower body muscles before hitting the pavement again.

The first 12 weeks after birth is commonly referred to as the 4th trimester. There is still a large amount of relaxin in your body, which means the connective tissue, such as ligaments, is still more stretchy than normal. Your body is still recovering from birth during this period, especially if you had perineal tears, episiotomies, a caesarian section or any other complications. The pelvic floor muscles are weak after pregnancy and birth and you may have symptoms that indicate these muscles need strengthening.

Symptoms of pelvic floor weakness can include:

  • Incontinence – leaking, inability to control bladder and/or bowel
  • Heaviness in the vagina
  • Dragging sensation in the vagina and perineal region
  • Pelvic pain

There is strong evidence to support an individualised assessment and structured exercise program for pelvic floor rehabilitation in the management of these conditions. Sandra is qualified to undertake pelvic floor assessments and can refer you to a specialised pelvic floor physiotherapist if needed.

It is also important to be assessed by a physiotherapist if you had a rectus diastasis (abdominal muscle separation). Our physiotherapists can screen for this.

Low impact exercise such as walking is encouraged in the first 3 months (12 weeks) of the postnatal period. Following this a graded return to a running program should be implemented to build lower limb strength and gradually introduce loading again to the pelvic floor muscles.

Call us today to get started!

* Reference: Returning to Running Postnatal – guidelines for medial, health and fitness professionals managing this population. Tom Goom, Grainne Donnelly and Emma Brockwell. March 2019

 

If you’d like one of our physiotherapists to help you get running again post-pregnancy, please call or book online.

 

This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

COME WORK WITH US!

We have a part time physiotherapy position available from June/July 2020. The hours will be 15-20 hours per week and may include 3 afternoons until 7pm and some Saturday mornings. This will turn into a 3/4 (25-30 hours per week) or full time position in September 2020.

We are located in Stafford, on Brisbane’s northside, just 8kms (or 15 mins drive) from Brisbane CBD. We have a lovely clientele of recreational sports people, workers, school aged children and retired people. We’re close to cafes, restaurants, shopping, Kedron Brook Bikeway and Airport Link tunnel M7.

The case load is predominantly musculoskeletal and Pilates-inspired exercise. Experience in these fields is preferred. Mentoring, in-services and case discussions will be provided. Graduate physiotherapists are welcome to apply. Due to the Covid-19 pandemic, in house Pilates training will be given until a practical course is available. We will help you feel confident in your assessment, treatment and ongoing care of patients with manual therapy and exercise prescription.

Send your resume to Sandra Day, sandra@staffordphysio.com.au.

Check out our practice on Facebook and Instagram. This a wonderful opportunity to work in a small and friendly practice where the hours are flexible.

5 ways to exercise for busy mums with kids

It can be very difficult to try to find the time (and energy!) to exercise with little ones around the house. I know when my kids were younger, they demanded 100% of my attention when we were at home together, and then I was too exhausted by the time they went to bed to consider going out to the gym. Though it can be a great way to get ‘time out’ and dedicate some much needed and deserved time your yourself, I don’t know many mums that do.

So I ended up trying to involve the kids in my exercise regime. Here are some of the things we tried together. It ended up being a lot of fun and my now almost-6-year-old talks about exercise in a positive way being important to keep him fit and healthy.

  • Walk the dog together. Either take a good sturdy pram or encourage your toddler to ride their scooter or balance bike. I recommend taking the empty pram anyway for when they get tired and need a ride. Most prams can support the scooter and bike on top too.
  • Follow a yoga workout together. There are lots of YouTube clips around. One I found is Mommy and Me Yoga at Home by CamiRose Yoga. You’d be surprised how much the kids enjoy getting out their own yoga mat and setting it up beside Mummy to copy the moves with you.
  • Head to a park. The kids will be entertained on the equipment for ages while you jog some laps around the equipment interspersed with exercises such as sit-ups, push ups, squats, lunges, etc. You can even use the park equipment if you dare!
  • Running races and obstacle courses in the back yard. Who doesn’t love a good competition; I know my kids do. Make it fun with different rules and courses, even let them come up with some themselves. My favourite one at home was complete with Captain America’s shield and Thor’s Hammer to defeat the ‘bad robots’ (or garden stakes) in various places around the yard.
  • Of course, you can always take them to the gym with you. Many gyms offer a crèche service or have a space with kids’ activities so they can occupy themselves. I currently take my 4year old with me to a personal training session once a week and she absolutely loves it. She will copy a lot of my exercises and has even started setting up her own challenge for me to complete at the end of class.

So let your imagination run wild and get the kids involved in your exercise regime at home. You’ll all have a great time and be instilling important healthy movement ideas in your kids early. All while getting exercise yourself at the same time.

 

This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

Everything you need to know about deep vein thrombosis

A deep vein thrombosis (DVT) is a blood clot in the vein, most commonly occurring in the veins in the calf. Many people will be familiar with this term in relation to long-haul flights, but there are a number of other risk factors including:

  • inactivity from injury or occupation
  • pregnancy
  • smoking
  • heart disease
  • oral contraceptive pills
  • a family history of DVTs

One key concern with a DVT is that it can result in pulmonary embolism. This is when the blood clot breaks off from the leg vein and travels up to the pulmonary artery which can cause blockage affecting the lungs.

Symptoms that you have a DVT may include:
  • pain and tenderness in the lower leg
  • pain when flexing your ankle
  • swelling in the lower leg, ankle and foot
  • red and warm skin on your leg
What should you do if you think you have a DVT?
  • A DVT is diagnosed using Doppler ultrasound
  • It is best to see you GP as soon as possible to organise this scan
  • Your physiotherapist can refer you to your GP if needed
How to minimise your risk of DVT
  • Avoid smoking
  • Minimise alcohol consumption especially when travelling
  • Stay hydrated by drinking plenty of water
  • Move about whenever possible before, during and after travelling
  • Don’t sit with your legs crossed
  • Perform leg and foot exercises while seated to encourage circulation
  • Wear compression socks when travelling or if inactive for long periods
  • See your doctor before travelling if you are worried
Circulation Exercises

Lucy has prepared this handy sheet of exercises that you can use to help prevent DVT, particularly when travelling long distances. Try to perform 10 reps of each of these exercises every hour during your trip.

Christmas Trading Hours + Pilates Timetable

Stafford Physiotherapy Centre will be open between Christmas and the new year (except for public holidays).

CHRISTMAS TRADING HOURS

Monday 24th December: 8am – 4pm

Tuesday 25th December: CLOSED

Wednesday 26th December: CLOSED

Thursday 27th December: 7am – 6pm

Friday 28th December: 7am – 4pm

Saturday 29th December: 8am – 12.30pm

Sunday 30th December: CLOSED

Monday 31st December: 8am – 6.30pm

Tuesday 1st January: CLOSED

Back to normal hours from Wednesday 2nd January 2019. Click here to see our full opening hours or to make a booking

CHRISTMAS PILATES SCHEDULE

MONDAY 24TH THURSDAY 27TH FRIDAY 28TH SATURDAY 29TH MONDAY 31ST WEDNESDAY 2ND
7am
Lucy
8am
Lucy
8am
Lucy
Normal classes resume
9.30am
Lucy
9am
Sandra
View Pilates timetable
10am
Megan
10am
Megan
11am
Megan
11am
Megan
11am
Sandra
3pm
Megan

 2pm
Megan

5pm
Sandra
6pm
Sandra

We’d like to take this opportunity to wish all our valued clients a wonderful and safe Christmas. We look forward to seeing you in the new year! 

7 Tips to Prevent Running Injuries

…Run on down to your physio!

Running season is upon us. It’s now less than three months until Bridge To Brisbane and it’s the perfect time to start training, especially if you aren’t a regular runner. Adequate training and race preparation are key to avoiding sports injuries and being able to enjoy your running. You might even run a PB!

Lower limb injuries are very common in runners. The four most common injuries are:

  • shin pain (medial tibial stress syndrome)
  • achilles pain (achilles tendinopathy)
  • arch pain (plantar fasciitis)
  • knee pain (patellofemoral pain)*

Previous lower limb injuries are also a big risk factor for new injuries in runners**. If you have an old injury that still niggles now is the perfect time to see our physiotherapists to ensure this doesn’t hinder your training.

 

Here are our top tips to help prevent running injuries:
1. Invest in a good pair of running shoes

Your feet are going to take thousands of steps while you’re training. It’s worth buying a good pair of running shoes that provide support and cushioning for your feet and legs. Our physiotherapists can recommend a suitable shoe for you. It’s best to alternate wearing your old shoes and your new shoes to break them in slowly. We also work closely with local podiatrists if you need an orthotic made.

2. Start your training program slowly and progress slowly

Your body needs time to adapt to the new loads you are putting it through when running. When your foot hits the ground the transient impact force is up to three times your body weight. Slowly progressing your training allows the different tissues (bone, muscle, cartilage) to adapt and grow stronger. Progressing too quickly often leads to overuse injuries. Rest days are important for recovery and growth.

3. Warm up with dynamic stretching

The aim of a warm up is to increase blood flow to the muscles you are about to exercises. Active movements are ideal for warming up. We suggest brisk walking followed by leg swings, mini squats and walking lunges.

 

 4. Cool down and recover with static stretching or self massage with a foam roller or spikey ball

Recovery is just as important as training itself. Stretching, self massage and physiotherapy can help your body by flushing out lactic acid, returning muscles to their resting length and minimising post training soreness.

5. Drink plenty of water

It’s personal preference if you drink during your running sessions. Generally, you don’t need to drink extra water if you aren’t training more than one hour. The colour of your urine is a good indicator of if you are hydrated. Clear or pale yellow is best.

6. Add some strength and core stability exercises to your training program

Our physiotherapists can advise you on specific exercises for any weaknesses you have. A strength program needs to target the calves, hamstrings, gluts and abdominals. This can be performed at home or in the gym. Our physiotherapists can also write a specific Clinical Pilates program for you.

7. Try to get 7-8 hours sleep per night

Sleep provides rest and recovery time for your body. Training creates micro tears in the body’s tissues that need to heal and grow. The best time for this to happen is during sleep.

 

So, if your goals are to run faster, further and/or pain free, book an appointment to come and see us at Stafford Physiotherapy Centre.

 

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

References

*Lopes, A.D., Hespanhol, L.C., Yeung, S.S. et al. What are the Main Running-related Musculoskeletal Injuries? A Systematic Review. Sports Med (2012) 42: 891. https://doi.org/10.1007/BF03262301

**van Gent BR, Siem DD, van Middelkoop M, et al. Incidence and determinants of lower extremity running injuries in long distance runners: A systematic review. British Journal of Sports Medicine Published Online First: 01 May 2007. doi: 10.1136/bjsm.2006.033548