What is Telehealth?

At Sports and Spinal we’re patient-focused. Our mission has always been to keep our communities moving regardless of your location, ability or condition.  We continue to review and update our procedures overtime to ensure we are providing you with a safe place to be able to continue your health journey. Therefore to respond to changes in the industry, we have introduced Telehealth and online classes so that we can stand by for all of your health needs.

So what is Telehealth?

Telehealth is an online video consultation service between you and your clinician through Physitrack. Teleheath is available for all of our service offerings including Physiotherapy, Exercise Physiology, Dietitian, Podiatry, Occupational Therapy, and Psychology. Telehealth is used to overcome barriers caused by the distance between patient and provider, access to transportation along with people who are unable to access health services. Telehealth closes the gap providing live video consultations wherever they are, whenever they need it.

The benefits of Telehealth are obvious for practitioners and clients:

  • Secure and live consultations one on one consultations
  • Live exercise demonstrations
  • Instant messaging – an ability for patients to contact the physio 24/7 to troubleshoot/ask questions
  • Professional and personalised exercise program development that can be accessed on any device

Is Telehealth is just as effective as in clinical practice?

In today’s healthcare world, convenience is key. Telehealth offers patients on-demand-care with our online consultations continuing to deliver the same outstanding level of care as our in-clinic services.

According to a recent study (1),  43 patients were recruited with either shoulder, knee or low back pain, and assessed both in person and through telehealth. It was found that there was a high level (83%) agreement in clinical decisions between the two mediums.

Sports & Spinal is a place for you to be welcomed, strengthened and supported to achieve your health goals. You can book online for your appointment by selecting 'TELEHEALTH',  or read our telehealth page to learn more about how Telehealth can help you.

References

  1. Cottrell, M. A., O'Leary, S. P., Swete-Kelly, P., Elwell, B., Hess, S., Litchfield, M. A., ... & Russell, T. G. (2018). Agreement between telehealth and in-person assessment of patients with chronic musculoskeletal conditions presenting to an advanced-practice physiotherapy screening clinic. Musculoskeletal Science and Practice38, 99-105.

 

 

 


Wearing In Your Orthotics by Expert Podiatrist Tim Boyle

By Podiatrist, Tim Boyle 

Orthotics change the way your foot functions and therefore will require wearing in period.

Begin by wearing the orthotic for  1 hour on the first day. Increase the time by  1  hour every day until they can be worn all day.

Occasionally there may be some discomfort in the legs or back during the adjustment period. This is due to the newly aligned position of your body and your muscles will take some time to get used to it. If this occurs, cut back the adjustment time by  30  minutes each day.

Your podiatrist will review your progress in a few weeks. By this time you should be wearing your orthotic device all day.

Suitable footwear which will accommodate orthotic devices can be discussed by your podiatrist.

Your orthotics may be cleaned with warm water and mild soap.  If they squeak in your shoes add some powder.

Exercise and Orthotics 

Orthotics fit best into shoes with a deep heel seat and a high firm heel counter.

Orthotics should not be used in badly worn shoes as they will not function correctly.

Remove all arch supports and build up from the shoe to allow the orthotics to sit properly in the shoe. Use devices for exercise only after you can use them all day for two days. Initially, you will feel pressure under the arch,  snugness around the heel and a  digging in of the front edge.  This will disappear as your feet will become accustomed to the devices. With the high load and repetition and high loads of exercise, your orthotics will eventually show some signs of wear and tear.  Covers and extensions can be replaced for a  small charge.

If you are experiencing any issues with your orthotics,  contact our podiatrists to discuss how they can help you.

Written by Podiatrist Tim Boyle

Tim graduated from the Queensland University of Technology as a Podiatrist in 2006. He has gained valuable experience over the last eight years working in a multidisciplinary sports medicine clinic.

Tim enjoys a broad scope of podiatry including sports injuries of the lower limb, biomechanical assessments, gait analysis, orthotic therapy, footwear assessments and recommendations, diabetic foot assessments and treatment of conditions of the toenails and skin.  Tim is particularly passionate about running biomechanics and footwear advice/prescription, a special interest that commenced through his strong interest in athletics and involvement in the footwear industry.

Over the years Tim has treated a number of senior and junior athletes from a range of different sports, including 2 years treating both the Brisbane Roar and Brisbane Roar youth teams.

Tim is available for Podiatry appointments at our Buderim, Maroochydore, Nambour and Sippy Downs locations.


COVID-19 Update

We want to let all our loyal patients know that your safety is our highest priority

We are in the business of treating people and getting them back to their best possible self! During the Coronavirus outbreak, we aim to provide you with as much information as possible about the procedures we adhere to, to maintain a hygienic environment.

We will continue to uphold our high clinical and sanitation standards by:

  • Disinfecting & wiping down treatment surfaces
  • Regular cleaning of rooms and all equipment
  • Thorough daily cleaning of reception surfaces, door handles, chairs etc
  • We ensure all staff have access to infection control processes used in our practice

If you are feeling unwell with flu-like symptoms (fever, difficulty breathing, fatigue etc.) or have recently travelled, it doesn’t mean you can’t continue on your health journey! Contact our friendly admin team about our telehealth in the home options to find out if they’re suitable for you!

Sports & Spinal is a place for you to be welcomed, strengthened and supported to achieve your health goals. You can book online for your appointment by selecting 'TELEHEALTH',  or read our telehealth page to learn more about how Telehealth can help you.

From the entire Sports & Spinal team, we appreciate your understanding during this time!

 


Time To Smash Those New Year Goals!

We’ve all been there, in the situation where we are pestered by our peers and family with the dreaded question – “What’s your new year’s resolution?”

Our minds go into overdrive thinking of what we should be doing to make 2020 our year, things such as:

  • want to spend more time volunteering this year”
  • want to make more of an effort to learn this year, maybe even go back to university”
  • want to earn more money this year… And attempt to save some of it…”

But always, one resolution that fails to evade is:

“I want to kickstart my health and fitness journey”

This resolution, or as I prefer to call it, goal, has a slightly different definition for all of us. For myself, after a challenging 9 months of battling lower back and hip issues, I am ready to return to a hobby I once thoroughly enjoyed, running.

Some people find the motivation for these goals a lot more easily than others and I would like to pass on my top three tips for sticking to your goals!

1. Firstly, if there are barriers preventing you from acting toward these goals then they must first be addressed. Coming from an allied health background we are continuously helping individuals overcome barriers such as pain, fear of injury or just not knowing how to start exercising. So, my biggest piece of advice for anyone in this position is to come and have a chat with one of us so we can help you

If you have recently suffered an injury, or an old injury has crept back into your life then seeing one of our highly accredited physiotherapists would be advised. If you have been absent from exercise for some time and want a graded return to your preferred exercise modality then seeing one of our exercise physiologists would be highly recommended. If the Christmas binge hasn’t stopped then having a discussion with our dietitian might be the kick start you need!

2. Secondly, make yourself accountable. The only person stopping you from achieving your goals is you. There is always going to be barriers which will seem impossible to work around; work, family and other commitments but be assured that there is always a way and exercise can be snuck into even the slightest of gaps in your life. 

  A simple yet highly effective motivation tool for sticking to your goals is to plan your week in advance. Pull out the calendar and write down the days you are planning on exercising – e.g. Walking Tuesday, Thursday and Saturday this week. As the days come along, you’ll see that you have already planned to exercise, and it will become a higher priority in your day. At the end of the week, I want you to reflect on how you went. Did you achieve your three walks as planned? Or did you only complete two walks? What stopped you? How can you improve on this next week? It’s this ability to reflect on the week that has been and make changes for the week coming that will be key to achieving your goals!

3. Thirdly, once you start working toward your goal be sure to stay on track. Relapses are almost inevitable, especially when it comes to new year’s resolutions. Things will get in the way such as illness, family, holidays and life in general. But it is our abilities to work around these barriers and return to our routine which allows us to be successful. A key part is identifying what life will be like once you achieve these goals, try and imagine your life and how it will make you feel, what impact it will have. This imagery practice can stimulate a greater bond to your goal and be more powerful in maintaining dedication/ adherence.

 As previously discussed, write down your goals or plan ahead of time if you know you have a barrier coming up. If you are away for holidays for two weeks, before you leave book yourself in for that Pilates session or arrange for yourself and a friend to go for a walk a few days after you return. 

These are three very simple techniques which can help with establishing and sticking to your goals, whatever they may be. If you feel you need help, be sure to reach out and find it from the right person, we are here to help!

Written by Exercise Physiologist Matthew Crear

Matt graduated with a Bachelor of Exercise Physiology (Clinical) from James Cook University (Townsville) in 2016. Following two years working in a private clinic Hervey Bay, Matt has developed an eagerness to aid in the management and treatment of musculoskeletal injuries and chronic illness.

Matt is passionate about ensuring that every patient he sees is provided with education regarding their specific condition to assure a greater quality of life.

Matt has developed a special interest in the management of return to sport, pre and post-operative rehabilitation, chronic pain, osteoporosis and chronic disease management. In his spare time, Matt enjoys competitively playing hockey and touch football and fills in his spare time riding his mountain bike and playing golf.

Matt is available for Exercise Physiology appointments at our Chermside location.


Stress Management by Nutritionist Vanessa Belvedere

Is it possible to lower your stress levels in as little as 10 minutes a day? We are about to find out.

What is stress? 

Stress is the bodies response to environmental conditions. Work pressure, surgery, peak hour traffic, finances and relationships can all cause stress in the body. Stress can be described as feeling overwhelmed or worried. The body responds to stress by producing and secreting the hormones adrenalin and cortisol. Adrenalin increases; heart rate, the force of muscle contraction and respiration whereas cortisol inhibits the body’s ability to digest food and lowers the immune system.

The effects of stress on the body 

  • Impairs digestion and contributes to inflammation
  • Depletes beneficial bacteria in the large intestine
  • Weakens the immune system
  • Low mood/depression
  • Fatigue
  • Anxiety

5 ways to reduce stress 

  • Diet
    • Improve digestion and reduce inflammation by feeding your brain healthy fats; and your microbiome fibre and fermented foods. A handful of nuts mixed through yoghurt will work a treat.
  • Exercise
    • Exercise and gentle stretching are shown to have multiple positive effects on the body, including the reduction of stress hormones adrenaline and cortisol. The Department of Health recommends 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous activity each week. This could include walking to work from the train station, weight-based training or kicking the football.
  • Getting outdoors and connecting with nature
    • Studies have found that natural environments improve health and well-being by reducing feelings of stress. People with more access to the outdoors, for example, parks, gardens or the ocean, experienced less stress compared to individuals without access or limited access. Stress-reducing outdoor activities include hiking, gardening, walking along the beach and sports such as cricket.
  • Meditation
    • Meditation is commonly used for relaxation and stress reduction. As little as 10 minutes is shown to help control stress levels, decrease anxiety and improve cardiovascular health. Headspace makes meditation easy but offering free guided mediations online.
  • Relaxation
    • Slow deep regular breathing is a sign of relaxation. If you feel stressed, take a few minutes to try the following breathing technique:
      • Breathe in slowly and deeply, pushing your stomach out filling your diaphragm with air
      • Hold your breath briefly 
      • Exhale slowly thinking "relax" 
      • Repeat the entire sequence five to 10 times

Got 10? What you can do right now to reduce your stress levels

Go for a walk, have a snack, turn on your Headspace app or take some deep breaths. Got longer? Do them all and reap the calming and mood-boosting benefits all day long😊

Meet Nutritionist Vanessa Belvedere

Vanessa is a qualified Nutritionist, with a Bachelor of Human Nutrition Degree majoring in Public Health. Vanessa is a member of the Nutrition Society of Australia and a certified Sport and Exercise Nutrition Coach. She specialises in nutrition coaching that teaches the foundations of building and maintaining a healthy lifestyle, the art of weekly meal prepping (so you’ve got more time for the fun things in life) and weight loss. Vanessa can provide nutrition advice that is based on the individual’s lifestyle and belief system, as she is a  huge believer in one size does not fit all.

Vanessa is available for Nutrition online consults or in-person consults at our Broadbeach clinic, to book online with Vanessa click here

 


Back to School Shoe Buying Tips by Expert Our Expert Podiatry Team

A child spends 30+ hours a week in their school shoes, so it is essential that they are fitted correctly.

During the first 12-15 years of our lives our feet grow very quickly and external forces such as footwear pressure shape and influence the development of the bones in our feet. It is therefore essential that when buying shoes for our children we look for shoes that will support and enhance their foot’s growth and function.

Sports & Spinal Podiatry understand that the back-to-school period is a busy and sometimes stressful time so we have come up with some tips to make selecting your child’s school shoes a little easier:

• Your child spends a great percentage of their week wearing school shoes so it’s important to make sure you always buy quality shoe brands to ensure your child’s developing feet are getting adequate support
• Have your child’s shoes professionally fit at a reputable store. This will ensure the correct length and width are worn
• Don’t buy shoes more than 1 size larger than their current foot size. Although allowing a little extra room for growth is fine, an ill-fitting shoe won’t be comfortable and can be a tripping issue
• Shoes which are too heavy or overly flexible should be avoided

It is important to have your child’s feet evaluated by a podiatrist every year from primary until they finish secondary school. The Sports & Spinal podiatrists educate parents on appropriate footwear and normal development to provide peace of mind and management options if treatment is required.

If you would like further advice regarding your child’s feet and their footwear please contact us directly, we are more than happy to help!

Get an ‘Annual Check-Up’ for $60 if you book in before 31.01.20. Our Annual Check-up includes:

1. Foot assessment
2. Walking assessment
3. Assessment of last year’s footwear
4. Recommendations for best shoe matches

This check-up is designed to target the specific areas of gait analysis, correct shoe-fitting, coordination and body alignment.

Please contact your local clinic to book in with one of our expert Podiatrists and gain access to our amazing ‘Back2School Check-Up’ offer

 


Christmas Opening Hours

For all Sports & Spinal hours, around Christmas and New Years and returning to normal hours on the 2nd of January, please see below. - avoid disappointment with appointment times, remember - get in early! 

We are closed for all clinics on Christmas Day, Boxing Day & New Years Day. Some clinics will be operating as per usual and some on reduced hours. 

Buderim Sports & Spinal 

23/12/19 - 7:30am - 5pm
24/12/19 - 9am - 2pm
25/12/19 - CLOSED
26/12/19 - CLOSED
27/12/19 - 7:30am - 4pm
28/12/19 - 7am - 1pm
30/12/19 - 7.30am - 6pm
31/12/19 - 7.30am - 5pm
1/1/20  - CLOSED

Caloundra Sports & Spinal

23/12/19- 9am - 5pm
24/12/19- 8am - 5pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8am - 5pm
30/12/19- 9am - 5pm
31/12/19- 8am - 5pm
1/1/20  - CLOSED

Springfield Sports & Spinal

23/12/19- 7am - 5pm
24/12/19- 7.30am - 3pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8am - 3pm
28/12/19 - CLOSED
30/12/19- 7.30am - 5pm
31/12/19 - CLOSED
1/1/20  - CLOSED

Woolloongabba Sports & Spinal

23/12/19- 9am - 6pm
24/12/19- 6.30 am - 4pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- CLOSED
28/12/19 - CLOSED
30/12/19- 9am - 6pm
31/12/19 - 7.30am - 6pm
1/1/20  - CLOSED

Maroochydore Sports & Spinal 

23/12/19- 7.30am - 6pm
24/12/19- 8.30am - 5.45pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8.30am - 5.45pm
28/12/19 - 7.30am - 1pm
30/12/19- 7.45am - 5.45pm
31/12/19 - 7.45am - 5.45pm
1/1/20  - CLOSED

Coolum Sports & Spinal 

23/12/19- 7.30am - 5.30pm
24/12/19- 7.30am - 6pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 7.30am - 4.30pm 
28/12/19 - 7.30am - 12.30pm 
30/12/19- 7.30am - 5.30pm 
31/12/19 - 7.30am - 5pm 
1/1/20  - CLOSED

Robina Sports & Spinal 

23/12/19- 7.30am - 6.30pm
24/12/19- 7.30am - 1.30pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 9am- 4.30pm 
28/12/19 - 8am - 12pm 
30/12/19- 9am - 5pm 
31/12/19 - 7am - 1.30pm
1/1/20  - CLOSED

Kawana Sports & Spinal 

23/12/2019 - 7.30am - 6pm
24/12/2019 - 7.30am - 3pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 7am - 3pm
28/12/2019 - 7.30am - 1.30pm
30/12/2019 - 7.30am -  6pm
31/12/2019 - 7.30am - 3pm
1/01/2020 - CLOSED

Sippy Downs Sports & Spinal 

23/12/2019 - 7.30am - 6 pm
24/12/2019 - 7.30am - 12.30pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 7am - 4pm
30/12/2019 - 7.30am -  6 pm
31/12/2019 - 7.30am - 12.30pm
1/01/2020 - CLOSED

Chermside Sports & Spinal 

23/12/2019 - 7.30am - 6 pm
24/12/2019 - 7.30am - 6pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 8am - 4pm
30/12/2019 - 7.30am -  4pm
31/12/2019 - 7.30am - 3.30pm
1/01/2020 - CLOSED

Nambour Sports & Spinal 

23/12/19 - 7:30am - 6pm
24/12/19 – 7:30am – 4:30pm
25/12/19 - CLOSED
26/12/19 - CLOSED
27/12/19 - 7:30am - 4pm
30/12/19 – 7:30am – 6pm
31/12/19 - 7.30am – 6:30pm
1/1/19  - CLOSED

North Lakes Sports & Spinal 

23/12/19 – 7.30am – 5.30pm
24/12/19 – 7.30am – 5.30pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 7.30am – 4pm
28/12/19 – 7.30am – 12.30pm
30/12/19 – 7.30am – 5.30pm
31/12/19 – 7.30am – 5.30pm
1/1/20  – CLOSED

Broadbeach Sports & Spinal 

23/12/19 – 10am – 5pm
24/12/19 – 8am – 1pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 8am – 1pm
30/12/19 – 10am -5pm
31/12/19 –1/1/20 – CLOSED

Redcliffe Sports & Spinal 

23/12/19 – 7.30am – 5.30pm
24/12/19 – 7.30am – 5.00pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 7.30am – 4.30pm
28/12/19 – CLOSED
30/12/19 – CLOSED
31/12/19 – 7.30am – 3.00pm
1/1/20  – CLOSED


Understanding Groin Pain, By Physiotherapist Luisa Grieco

Written by Luisa Grieco

Groin pain is a common and often complex injury experienced by athletes in over-ground sports, in particular, those with frequent change of direction or kicking such as football (soccer), Rugby and basketball.

There are many different groin injuries, often where multiple diagnoses mean the same pathology which can become confusing when it comes to diagnosis and treatment of groin pain - especially when it is longstanding or ongoing. In order to reduce this confusion a consensus meeting known as the Doha agreement was held in 2014 by 24 international experts to discuss and resolve the confusion behind the diagnosis of groin related injuries.

Systematic reviews (highest level of evidence) and this Doha agreement have resulted in breaking groin pain into 4 clinical entities for groin pain:

Adductor Related (Blue):

What is it? 

The adductors are a group of 3 main muscles (adductor longus, adductor magnus and adductor brevis) that bring the leg towards the body, these muscles sit on the inside of your thigh and run up into the pubic bone.

Signs/ Symptoms:

We can diagnose injury to this area when there is pain with resisted movement or when there is pain when pressing down on the muscles and their tendons. This pain can also radiate down the inside of the thigh.

The early signs of adductor-related pain is the feeling of tightness or stiffness in the region during activity, a reduction in maximum sprinting speed, a reduction in distance when long kicking, and/or discomfort when decelerating during running.

Treatment/ Management: 

Supervised active rehabilitation (general exercise and specific strengthening) has been shown to have equal and in some cases better results than passive treatment options (including rest and/or shock wave therapy). It is important with adductor injuries to monitor the amount of exercise done with the Glutes, Adductor muscle group and abdominal muscles. There is an option for a surgical release of the adductor tendon, however, research has shown that this can result in weakness in the adductor muscles, and therefore should be carefully considered. Research has found that up to 75% of patients with adductor-related groin pain have returned to previous pain-free level of activity using supervised rehabilitation and a general exercise program.

Iliopsoas Related (Green):

What is it?

The iliopsoas is a combination of two muscles (iliacus and psoas major) that work with the quads to bend the hip. These muscles start at the lumbar spine and run down the inner side of your pelvis. These injuries usually occur as a result of repetitive kicking and sprinting, and are known as an overuse injury (when you repetitively do the same action or movement).

Signs/ Symptoms:

Iliopsoas pain is often associated with pain around the front of the hip, closer to the hip than the groin or pubic bone. The main signs of iliopsoas-related injury is pain when pressing down on the muscles or when there is pain associated with bending your knees to your chest with resistance or stretching these muscles.

It can often feel like a deep ache that is hard to pin-point.

Treatment/ Management: 

An exercise program with specific strengthening tailored to the patient can be used to treat this condition, with particular focus on hip, gluteal and hip flexor strength. A surgical approach can also be used to release the tendons of the iliopsoas; however, this procedure generally results in weakness to the iliopsoas muscle. At current there is no research to suggest that exercise or surgery is the better treatment option, therefore it is suggested to trial a patient specific exercise and strengthening program, and if no significant changes in 3 months, look towards a surgical treatment option.

Inguinal Related (Purple):

What is it?

This ligament runs from the top front corner of the pelvis to the middle of the inside of the pelvis and holds a variety of nerves, blood vessels and muscles/ tendons in place.

Signs/ Symptoms: 

Injury to the inguinal ligament is identified by pain when using the abdominal muscles (even when coughing or sneezing), and is often very painful to touch along the ligament.

Injury to the inguinal region often presents as pain towards the end of activity, and as the injury progresses the pain comes on earlier and earlier during activity/ exercise. The pain can be felt on both sides, and is often made worse when increasing intra-abdominal pressure.

Treatment/ Management: 

There are both surgical and non-surgical options for inguinal-related groin pain. Non-surgical approach includes exercises specific to the weaknesses in the patient, usually focusing on adductor, abdominal and glute strength. These exercises can be done in combination with injections based on the individual presentation. Studies have shown that the non-surgical approach resulted in 50% of participants fully recovered after 1 year using a non-surgical approach. It is ideal to trial a non-surgical approach first, and if no progress is being achieved, a surgical approach can include laparoscopic hernia surgery, however, as per all surgeries, there is a risk of complications.

Pubic Related (Yellow):

What is it?

The pubic symphysis is where the two pelvic bones meet at the front of the pelvis and are joined by hyaline cartilage and fibrocartilage which make it a very strong joint.

Signs/ Symptoms:

This joint can be very painful to touch when it is injured - which is our main way of determining if it is the cause of your groin pain.

Treatment/ Management: 

This type of injury is very specific to pain on the pubic symphysis and is most commonly treated by modifying factors that put load onto the pubic symphysis which is often unique to each patient and the sports/ activities they do. As pubic-related pain can present very similar to adductor-related pain, therefore a supervised active rehabilitation program focusing on monitoring the adductor, abdominal and gluteal loads is commonly used.

Meet Physiotherapist Luisa

Luisa is a lover of sports and completed both her Bachelor of Exercise Science and Masters of Physiotherapy at Griffith University here on the sunny Gold Coast. With 15 years of Ballet and 5 years of Aerobic Gymnastics Luisa enjoys combining her dancing background with her newfound interest in Pilates-based rehab. Along with this Luisa has enjoyed being involved with a number of sporting teams, with a passion for applying her physiotherapy skills to the Rugby Union and League Fields ranging from grassroots athletes and weekend warriors to the Queensland Cup State and WNRL level.

Luisa likes to use both a hands-on and exercise-based approach to helping people from all walks of life to achieve their goals and perform at their best. When she is not in the clinic you can find her on the side of a Rugby field,  at the beach (trying to surf) or enjoying the occasional hike in the Gold Coast Hinterland.

Luisa is available for Physiotherapy appointments at our Robina location.


Rocket, Tomato & Avocado Sourdough Toast with Eggs & Mushrooms Recipe by Accredited Dietitian

Recipe by Accredited Dietitian Tarni Sanewski

Healthy fats and protein at breakfast or lunch to keep you feeling full and satisfied.

Preparation: 5min
Cooking: 5min
Serves: 2

Ingredients

1 Tbsp extra virgin olive oil
1 Tbsp balsamic vinegar
1 Cup fresh rocket
2 Slices sourdough bread
½ Tomato sliced
½ Avocado, mashed
2 Eggs whisked
½ Cup chopped mushrooms
Salt & pepper, to taste

Method

1. In a warm pot, add half olive oil and add chopped mushrooms. Cook until brown. Remove.
2. In the same pot, add rest of oil and add eggs. Cook through.
3. Toast sourdough and top with mashed avocado, sliced tomato and rocket. Drizzle with balsamic
vinegar.

Serve and enjoy!

Meet Dietitian Tarni

Tarni is an Accredited Practising Dietitian who is passionate about improving health, promoting recovery and preventing disease by inspiring healthy diet and lifestyle choices using a patient-centred approach. Graduating from the University of the Sunshine Coast with a Bachelor of Nutrition & Dietetics, Tarni has since had clinical experience working with acute cardiac and respiratory patients in hospital. Special interest areas include rehabilitation, weight management, cardiovascular disease, gut health and sports nutrition.

Outside of work, Tarni enjoys hiking, climbing mountains, exploring new places, drawing and photography. She is always experimenting with new foods, recipes and keeping up to date with the latest research in nutrition and dietetics.

Tarni is available for Dietetic appointments at our CaloundraWoolloongabbaChermside and Springfield locations.


Common Netball Injuries, Written by Netballer & Physiotherapist Ashlee Unie

Written by Ashlee Unie, Sports & Spinal Physiotherapist and Netballer

Netball is one of the most common sports played by Australians, in fact, netball has held the top spot as the most popular team sport played by girls since the Australian Sports Commission started counting!

If you’ve been unlucky enough to twist or sprain your ankle (as most netballers do!), your physio should be one of your first stops and can help be your guide on your road to recovery. If it is a particularly nasty one, your physio might send for a scan to rule out any red flags like fractures but their first priority is to help you get your pain and swelling under control. One nifty acronym that can start your recovery off on the right foot immediately after an injury is RICE – Rest Ice Compression Elevation. For your ankle this means:

  1. Rest up – keep most of your weight off that ankle if it is painful to walk in the first 24-48hrs
  2. Ice – pop a bag of crushed ice (or peas) to your ankle
  3. Compression – compression bandages or socks can help keep extra fluid out of the joint
  4. Elevation – when you’re able to, put your feet up! Have your foot up above the level of your heart to help prevent any swelling pooling in your ankle

A thorough individually tailored physio program can help get you back on your feet and back on the court. Together you’ll target a range of areas – think mobility, stability and ability. The aim is to regain mobility in your ankle, improve your balance, awareness and stability and strengthen the muscles that control movements in your lower limb to make sure you have the ability to get back to what you love doing. Sticking to this program the whole way through is also really important for preventing it from happening again! Along the way, you are your physio can discuss slowly re-introducing training, warming up, taping or bracing and any other questions that pop up. The final stage before bib-ing up is to practice and ace sport-specific and agility exercises to ensure your ankle is match fit.

Contact your local Sports and Spinal to book in with a physiotherapist if you’re looking to get back on the court!