COVID-19

Sports & Spinal Physiotherapy Covid-19 Coronavirus Management Plan

At Sports & Spinal we are taking all precautions recommended by the Department of Health & Australian Government to ensure we can continue to provide you & our teams with a safe environment.

We want you to know that we are keeping up to date with all recommendations made from the World Health Organisation, Australia’s Department of Health, Queensland Health Department, and the APA (Australian Physiotherapy Association) . We will continue to review and update our procedures over this time to ensure we are providing you with a safe place to be able to continue your health journey. It is important to maintain your rehabilitation through this time. Sports & Spinal are here to support you and your families in these uncertain times!

Information from The Department of Health

https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert

What we are doing in our clinics 

  • Rigorous routine cleaning throughout the entire clinic (treatment rooms, waiting areas, gyms, bathrooms)
  • Hand sanitizer – we encourage you to use this as soon as you arrive and when you leave
  • All patients are screened for signs/symptoms
  • SMS reminders to patients regarding signs and symptoms
  • Signage around the clinic relating to appropriate hygiene/precautions
  • Cashless
  • No magazines/toys in waiting areas
  • Water towers removed from waiting areas
  • Disposable coverings on treatment surfaces

Our Classes

  • Classes are now online – we can have ONE person attending in person, the remainder will be remote
  • Our class membership patients now have access to a private Facebook group

Telehealth Appointments 

  • Your consultation will include a thorough assessment, advice, exercises and treatment plan to manage your injury independently at home
  • Telehealth options – no out of pocket cost for Medicare plans, available for DVA/Workcover/Third party insured (Private Health announcement expected on 14th April)

What you will be asked by our friendly reception team

  • Screening questions health/illness
  • Bring your towel and drink bottle
  • If you are new to Sports & Spinal, you will be sent a link to complete new patient paperwork remotely
  • When you attend your appointment, you may be asked to wait outside or in your car depending on the space allowed in each clinic for appropriate social distancing

What’s different about you consultations

  • The clinician will ensure they’re not within 1.5 metres of you for any more than 15 minutes. The remainder of the time utilised for;
    • Subjective examination time – getting to know what is happening and how we can help you
    • Explanation and demonstration of exercises + the development of your home exercise program
    • Time may also be spent setting you up on our telehealth platform

What our staff are doing

  • Screening of staff prior to shifts
  • Thorough hygiene processes
  • Cleaning clothing/not wearing the same items of clothing between shifts
  • Recommended social distancing between staff where appliable
  • Working from one treatment room
  • No longer using shared spaces as a team e.g. lunch rooms
  • Ensuring own pens
  • Working from home where appropriate
  • Have all understand COVID-19 Infection Control training

As we all adapt to the new ‘normal’ we remain OPEN & committed to supporting you and your loved ones. Due to the current climate, things might be a little difference such as, skyping Nana for a dinner date, zooming friends for a coffee catch up, or a Facetime family dinner. Whatever you do, you’re likely getting used to technology playing a bigger part in how we communicate. We’re doing it too with online consultations, classes & meetings! If you have any questions about managing your injuries, keeping healthy and moving, we’re here for you.

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

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Online Classes

Practice Pilates & Many Other Classes, From The Comfort Of Your Own Home!

Sports & Spinal’s Pilates & Exercise cclasses are so easy for you to do in the comfort of your own home!

  • Access a range of classes such as Mat Pilates, Equipment Pilates, Group Gym Classes, HIIT Classes, Mums & Bubs Classes & Relax and Restore Classes
  • Tailored online classes workout programs based on your needs

Sports & Spinal online class workout videos are suitable for anyone, any age and all abilities and can be accessed on either your smart phone or laptop/desktop. Our online classes are designed by accredited Physiotherapist and Exercise Physiologist. Whether you are recovering from an injury, trying to prevent one or looking to improve your health, fitness or wellbeing our expert Physiotherapist and Exercise Physiolgoist have the expertise to guide you every step of the way.

Are you wanting to join our online classes? Fill out our contact us form by clicking here

Are you already attending our classes? Contact your local clinic

With an emphasis on core conditioning, breathing and body awareness, our CSM classes are a safe and highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints.

CSM classes utilise a variety of exercises that incorporate balance, power, strength and stability. The classes are inspired by Clinical Pilates movements and equipment, utilising levers and resistance to promote correct muscular activation patterns, postural awareness and core strength.

Performed on a mat or with specialised equipment, our CSM classes are a fitness regime for life. The perfect complement to cardiovascular exercise, sport, rehab and life, these classes will leave you looking toned, feeling revitalised and moving with ease.

Our classes are run by both Physiotherapists and Exercise Physiologists with Clinical Pilates Experience. Clinical Pilates (also called Studio Pilates) refers to one-on-one Pilates that is often used for injury rehabilitation, used in conjunction with physiotherapy. Sports & Spinal offers both and can cater to your exact needs.

Incredible personalised health and wellness classes developed by the expertise of the Sports & Spinal Exercise Physiologist and Dietitian team. These classes are all about taking small steps to create big, lasting lifestyle changes for THE NEW YOU! Our Exercise Physiologists are trained in wellness coaching to help you lose weight, stay motivated with your rehab classes and self manage your condition with expert guidance.

The Sports and Spinal team are highly skilled in developing exercise programs to suit everyone individual needs as we age, particularly in relation to people who have conditions which limit them physically and affect their quality of life e.g. arthritis, stroke, a fracture, osteoporosis or heart disease.

Sports & Spinal’s Group Gym Classes provide an enjoyable and social environment under close supervision.

Medical evidence shows that if you keep fit by exercising regularly, you will increase your chances of living a healthier life – feeling well, looking well and maintaining your lifestyle of choice.

All patients are thoroughly assessed prior to commencing classes to tailor a program to suit your specific needs. We aim to optimise your physical function and improve or maintain your mobility. Balance, strength, flexibility, and fitness are all important factors in helping to prevent falls which are a common cause of injury.

It is never too late to start an exercise program and you may be surprised at how much you improve!

High-intensity interval training (HIIT) incorporates repeated bouts of short high-intensity exercise intervals, intersected by small periods of active recovery.  It is one of the most effective methods to achieve fat loss, improve endurance, increase sports specific explosiveness and strengthen core muscles.

Our HIIT classes have been shown to be an effective tool in:

  • Increasing cardiovascular fitness
  • Increasing endurance
  • Burning abdominal fat
  • Building muscle
  • Reducing blood pressure

These classes are specifically tailored to the needs of women during their pregnancies and up to one year following birth.
The classes will comprise of:

  • Pelvic floor safe strength training
  • Hip complex strengthening
  • Functional lifting
  • Upper back/ postural strengthening
  • Pelvic floor education

Benefits of Exercising During Pregnancy and Postnatally

  • Classes specifically tailored to pregnancy and postnatal issues
  • Strength, flexibility, conditioning in varied formats
  • Small class sizes allowing for plenty of one on one time and specific programming
  • Pelvic floor safe exercise 
  • Post Natal women welcome to bring babies
  • Holistic exercise session to enhance emotional and physical well-being through the release of endorphins
  • Ideally we recommend 2x classes per week for best results

About the classes

Blooming Bellies to Active Mums are two classes designed for your specific needs during the antenatal and postnatal period. The changes your body undergoes during the child bearing years require specific, targeted exercises by trained professionals to ensure that you safely remain strong and active.
Classes will have a large focus on core and pelvic floor muscle activation and strength through a range of functional lifts and movements, education and stretching.
These classes are the perfect transition back to pre-pregnancy fitness and sports, or future physical aspirations. Babies are more than welcome at our post natal sessions.

BOOK IN FOR ONLINE CLASSES

 Frequently Asked Questions

Q. I already have a class memebership, can I use this?

A. Yes, absolutely! please get in touch with our friendly reception and they will let you know more details

Q. Can I trial the class first? 

A. Yes, your first class is FREE

Q. Do I need an initial assessment? Can I do this online?

A. Yes, contact us via our email [email protected] and we will be able to book you in for a consultation, alternatively, you can use our online booking platform and book in with our Physiotherapist or Exercise Physiologist, this can be done by telehealth or in our clinic. 

Q. Do I need equipment? 

A. If you choose the equipment class you will need equipment but we have equipment packages you can purchase and we can ship to you or you can pick up from our local clinic 

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Telehealth

Online Health Consults are covered by Medicare, DVA, Work Cover & Private Health Insurance.

To book an online consult via telehealth, click the service you are after and it will take you straight to the online booking platform.

Physiotherapy

Back Pain Physiotherapist

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Shoulder Physiotherapist

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Neck Physiotherapist

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Knee Physiotherapist

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Women’s Health Physiotherapist

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Headache Physiotherapist

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Ankle Physiotherapist

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Hand/ Elbow Physiotherapist

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Neurological Physiotherapist

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Parkinson’s Physiotherapist

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Vestibular Physiotherapist

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TMJ Physiotherapist

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Sports & Concussion Physiotherapist

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Lower Limb & Post OP Physiotherapist

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General Physiotherapist

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Pain Physiotherapist

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Podiatry

Lower Limb Podiatry

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Musculoskeletal Podiatry

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Exercise Physiology

Neurological Exercise Physiology

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Diabetes Exercise Physiology

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Women’s Health Exercise Physiology

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Injury Rehab Exercise Physiology

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Cancer Rehab Exercise Physiology

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Weight Loss Exercise Physiology

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Occupational Therapy

Neurological Conditions

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Injury Prevention

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Risk Management

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Pediatric

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Dietitian

Expert Dietitian

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Expert Nutritionalist

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Eating Disorders

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Weight Loss Dietitian

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Psychology

Expert Psychologist

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Pain Psychologist

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Pediatric Psychologist

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Sport Psychologist

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Eating Disorders

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From the comfort of your own home.

Online video consultations are available for all of our services such as: Physiotherapy, Exercise Physiology, Dietitian, Podiatry, Occupational Therapy and Psychology for clients Australia-wide.

Our online consultations will continue to deliver the same outstanding level of care as our in-clinic services, where our experienced clinicians will provide a tailed treatment plan to help reach their health goals.

In the current climate, clients may not be able to attend our clinics due to an illness, or simply may be self-isolating during the current Coronavirus pandemic.

Online consults are also a great alternative for those who may find it difficult to access high-quality physiotherapy services:

  • People in rural areas
  • Those with very busy work or family lives

Sports & Spinal use a secure platform for their telehealth this works well on any Apple or Android device including smartphones and tablets, as well as laptop and desktop computers with an internet connection.

How do Sports & Spinal’s online consults work?

  • Our allied health team can assess, diagnose and treat online
  • Instant messaging to your Practitioner, troubleshoot any questions about your treatment plan.
  • We will safely guide you through a series of tests and movements
  • Review your exercises and develop your personalised exercise program
  • A professional and bespoke service developed to deliver results for you on your rehab journey

Prior to your online consult

Please go here to find out how our telehealth works: https://www.gensolve.com/telehealth-help/

Make sure you have a reasonable space around you if you have a physiotherapy, exercise physiology or podiatry appointment if you need to perform some movement tests, and also some privacy in case you are concerned about relaying personal information.

BOOK A TELEHEALTH APPOINTMENT

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Womens Health @ Sports & Spinal Coolum

Womens Health @ Coolum Sports & Spinal

Coolum Sports and Spinal Physio is located in beautiful Coolum Beach on the Sunshine Coast. You can find us at 19 Birtwill Street, on the first floor of the building ‘Matlow Place’,  conveniently located near Peregian Beach, Yandina, and Mudjimba.

Women’s Health Physiotherapy is available at our Coolum clinic. Our Women’s Health Physiotherapists have completed post-graduate training in this specialised field and have experience with a broad range of issues that may present during the different stages of a woman’s life including pregnancy, birth, menopause and everything in between. Our team is committed to learning everything they can about conditions that affect women (and sometimes men!), and are constantly attending conferences, courses, and seminars to ensure they stay up to date with the most current research.

Some of the conditions they commonly treat include:

– Incontinence (leakage from the bladder and bowel)

– Prolapse

– Constipation

– Mastitis

– Pregnancy-related back and pelvic pain

– Cancer Rehabilitation

– Pelvic pain and pain with intercourse

– Return to exercise after pregnancy

Sports & Spinal Coolum clinic features on-site car parking as well as an onsite gym with Pilates equipment. We’re NDIS registered, and Medicare rebates and HICAPS health fund claims are available. EFTPOS and credit card facilities are also available for payment. Modern, clean and inviting, your local Coolum clinic is a popular choice for Physiotherapy, Pilates, Podiatry, Dietetics, Exercise Physiology, PsychologyHydrotherapy, Group Gym Classes and Remedial Massage.

Meet the team @ Coolum

Scroll through the list and click the faces to find out more information about our team.

Sophie Zykus

Womens Health & General Physiotherapy

Sophie graduated with a Bachelor of Physiotherapy at the University of Notre Dame in Western Australia. Sophie found her passion for helping women early in her career and since graduating, has completed further study in the field of Women’s health. Sophie is passionate about educating and empowering women at all stages of life so they can better manage their conditions and achieve their personal and physical goals. In conjunction with women’s health, Sophie also enjoys treating low back, hip and pelvic pain. She strives to provide her patients with the most recent evidence-based practice and give them the self-management tools they need to get on top of their pain and feel in control again.

Sophie is available for Physiotherapy appointments at our Coolum location.

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Please see below for more information on the type of conditions our therapists can help with:

Pelvic Health & Continence (also referred to as Women’s Health Physiotherapy or Pelvic Floor Physiotherapy) is the area of Physiotherapy that deals with conditions relating to the bladder, bowel, pelvic floor, and pelvis, as well pregnancy-related conditions including mastitis and lower back pain.

Our Physiotherapists are specially trained in pelvic floor assessment and treatment, and work closely with local specialists, surgeons, GPs and other health professionals to ensure that the treatment you are being provided is of the highest level, and supported by current evidence.

Some of the areas and conditions that they are able to assess and treat include:

  • Pregnancy & Post Natal
    • Pelvic Girdle Pain
    • Rectus Abdominis Diastasis (RAD or DRAM, Tummy Muscle Separation)
    • Post Natal Pelvic Floor Checks and Return to Exercise Assessment
  • Incontinence (Stress Incontinence, Urge Incontinence, and Fecal Incontinence)
  • Pelvic Organ Prolapse
  • Painful Intercourse (Dyspareunia)
  • Mastitis (Maroochydore only)
  • Constipation
  • Pre and Post Prostatectomy Pelvic Floor Muscle Training and Advice
  • Pre and Post Gynae Surgery Pelvic Floor Muscle Training and Advice
  • Pelvic Pain
  • Rectus Abdominis Diastasis (Tummy Muscle Separation, RAD, DRAM)

We like to allow 60mins for your initial appointment (in most cases, this may vary in some circumstances) to ensure that there is enough time to take a detailed and thorough history and to allow plenty of time for discussion, education, treatment, and questions.

Your initial appointment will involve some form of assessment, but this will depend on the condition you are seeking treatment for. Where appropriate this may consist of an internal vaginal exam, but this will be discussed in more detail at your appointment where you will have the opportunity to ask questions and discuss the reasons behind the assessment. Other assessment methods include real time ultrasound, biofeedback and musculoskeletal screening.

After your assessment, your Physiotherapist will be able to discuss with you the diagnosis, and the options for treatment. This may involve a variety of things including (but certainly not limited to) pelvic floor muscle training, bladder and bowel management and strength and exercise programs. You will always leave our rooms with a good understanding of your diagnosis and with a comprehensive plan in place to improve your symptoms.

What Do I Wear?
Whatever you feel comfortable in!

Do I need to bring anything?
Any relevant scans, letters or reports, as well as current medication lists. Sometimes we will also require a full bladder if we are planning on using the ultrasound machine for assessment, but the reception staff will let you know prior to your appointment

No other stage of life stresses the pelvic floor more than pregnancy and childbirth. Even caesarian births affect the pelvic floor as it still stretches and bears the weight of the pregnant uterus for nine months. Maintaining pelvic floor strength and function throughout your pregnancy and postnatally is essential.

Pelvic Girdle Pain

Pelvic Girdle Pain is very common during pregnancy due to the major changes that occur within your body both physically and hormonally. A combination of hands-on treatment, strength and conditioning and mobility work is used to treat these aches and pains throughout pregnancy.

Pregnancy Exercise Classes

Exercise in pregnancy has been shown to reduce complications such as gestational diabetes and pre eclampsia and is a great way to reduce and treat pelvic girdle pain. The classes are run from our Sippy Downs practice and offer a supportive environment to keep you strong and active right up until delivery.

Pregnancy Massage

Pregnancy is a blessing and is a thrilling, special time in your life that should be cherished. However, it can also be a physical and emotional rollercoaster, which is why it is so important for mums-to-be to take some time out to relax, be pampered and ease the aches, pains, and tension that come with pregnancy.

At Sports & Spinal we have a special pregnancy massage cushion, enabling Mums-to-be to be massaged while laying on their stomach. Our massage therapists use a specialised massage oil blend to massage your entire body focusing on the areas that most need work.

All initial massages are charged at 50% off – contact your local clinic to book in otday!

Postnatal Follow-Up

A Pelvic Floor check is an essential part of your post-natal recovery and is highly recommended prior to returning to exercise to prevent any long term complications. Our Physiotherapists work closely with our Exercise Physiologist to ensure new mums are building their pelvic floor strength as well as their general strength and fitness to support their lifestyles and health and fitness goals. We also offer specific post natal ‘Active Mums’ strengthening classes which achieve all of the above in a supportive class environment, where little ones are welcome!

The term ‘pelvic floor’ refers to the group of muscles that sit at the base of the pelvis. Their job is to provide support to the pelvic organs; bladder, vagina, uterus and rectum, as well as maintain continence.

The pelvic floor muscles can become weakened during pregnancy and childbirth, but they are can also be affected by constipation, a chronic cough and repetitive heavy lifting. Menopause can also influence how these muscles work.

Incontinence refers to the involuntary loss of urine. There are several different types of incontinence.

Stress Urinary Incontinence refers to the involuntary loss of urine with exercise, coughing, sneezing or movement such as rolling bed or standing from a chair.

Urge Urinary Incontinence refers to the involuntary loss of urine with the urge to go to the toilet. People often describe this as ‘not quite making it in time!’

Fecal Incontinence refers to the involuntary loss of stool; liquid or formed.

The term prolapse refers to any movement of the pelvic organs from their original position. Prolapse is commonly seen in women following childbirth but can happen at any stage during a woman’s life. Common symptoms include feelings of bulging or heaviness in the vagina or anus, difficulty emptying the bladder and/or bowel and difficulty keeping a tampon in.

If you are in need of  Women's Health Physiotherapy services, contact us and see how we can help today!

Coolum Sports & Spinal can be found at Level 2, Matlow Place, 19 Birtwill Street, Coolum Beach QLD 4573

Google Maps

Parking @ Coolum

Plenty of parking is available on Birtwill Street outside Sports and Spinal otherwise parking is available across the road in the Coles complex.

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Pilates

Clinical Pilates Inspired Classes @ Sports & Spinal

Sports & Spinal’s clinical pilates-inspired classes are now named Core, Strength & Mobility Classes.

With an emphasis on core conditioning, breathing and body awareness, our Core, Strength & Mobility classes are a safe and highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints.

Core, Strength & Mobility classes utilise a variety of exercises that incorporate balance, power, strength and stability. The classes are inspired by Clinical Pilates movements and equipment, utilising levers and resistance to promote correct muscular activation patterns, postural awareness and core strength.

Performed on a mat or with specialised equipment, our Core, Strength & Mobility classes are a fitness regime for life. The perfect complement to cardiovascular exercise, sport, rehab and life, these classes will leave you looking toned, feeling revitalised and moving with ease.

Our classes are run by both Physiotherapists and Exercise Physiologists with Clinical Pilates Experience. Clinical Pilates refers to one-on-one Pilates that is often used for injury rehabilitation, used in conjunction with physiotherapy. Sports & Spinal offers both and can cater to your exact needs.

Our Core, Strength & Mobility Classes are beneficial for a wide range of problems, including back and neck pain, arthritis and injury rehabilitation, as well as easing the symptoms of a number of diseases and ailments. The best way to treat and rehabilitate pain and injuries is to book in for an assessment with one of our physiotherapists so they can develop a specific program for you to help your pain. For more information on our classes and our clinical assessments, please contact your local Sports & Spinal Centre location to arrange a consultation to see one of our qualified Pilates Instructors.

All patients are required to have an initial assessment with a Physiotherapist before beginning any of our classes. This is to familiarise patients with any equipment, positions, exercises and identify and injuries/restrictions we need to be aware of prior to attending a class.

Contact your local Sports and Spinal location to arrange a consultation. After this assessment, your first two weeks of classes is FREE!

✓ Toning & Weight Loss

Core, Strength & Mobility classes are perfect for toning and reshaping the body. It works on creating long, lean muscles, toning all of those hard to target areas such as the abdominals, inner thighs, buttocks, back of thighs, sides and backs of the arms. For toning, these classes are best performed 3 to 5 times a week through a combination of studio sessions, mat classes and home exercises.

Increased Flexibility

Pilates exercises are performed through a wide range of movements and work on lengthening the muscles at the same time as strengthening them. To increase flexibility, stretching exercises need to be performed daily.

Improved Posture

The Clinical Pilates exercises used in our Core, Strength & Mobility classes focus on strengthening the weakened postural muscles and stretching the tight muscles that pull the body into these poor postures. Studio sessions are the best way to improve posture as our physiotherapists can develop a program to target your specific postural problems. Pilates can also be used for back pain as it relaxes and strengthens the muscles, easing the discomfort.

Injury Rehab & Prevention

Our Core, Strength & Mobility classes use Clinical Pilates techniques which are fantastic for injury rehabilitation and prevention as it works on core stability, posture, flexibility, and correcting muscle imbalances and weaknesses via specific strengthening. It can be used for arthritis, neck pain, back pain and various injuries.

Enhanced Athletic Performance

Pilates is the secret tool that many high level and recreational athletes use to enhance their performance, decrease the risk of injuries and provide much-needed cross-training. Each sport has specific strength and flexibility requirements. When you book in for an assessment, your physiotherapist will look at the things you need to work on to improve your performance and then proceed to design a Pilates program for you.

Core, Strength & Mobility classes are beneficial for a wide range of problems, including:

Back pain
Neck pain
Shoulder problems
Hip and knee pain
Arthritis
Rehabilitation from injuries
Rehabilitation from orthopedic surgery
Neurological problems e.g. rehab from stroke or head injury, cerebral palsy, Parkinson’s disease

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Why Do Cross Fit Injuries Occur? Written by Cassie Kennett

Written by Cassie Kennett, Sports & Spinal's Cross Fit Enthusiast and Physiotherapist. 

Why do CrossFit injuries occur??

Firstly, what is CrossFit?

For those of you that have not yet joined the CrossFit ‘cult’, CrossFit is a form of exercise that incorporates rapid and successive high-intensity ballistic movements from the likes of gymnastics, Olympic lifting and powerlifting, with just a few other functional movements incorporated. Due to the higher intensity and very technical movements, Crossfitters can be prone to injury. More specifically, injuries are believed to occur due to a few very common reasons.

Reason a) Advanced movements attempted by not so advanced athletes (i.e. technique, and more importantly, technique under load)

Reason b) Inconsistency of training

Reason c) Poor core strength and stability

Reason d) Spike in volume and load of training /weights

Now, this can affect anyone. I see it most commonly in newbies and in competitors.

Typically, people new to the sport represent the largest population of injury. However, they are generally of a larger body mass and do not have a background in gymnastics or Olympic lifting – which is a major component of the sport. These movements are very technical and can take weeks-months-years to master and perform in WOD, so don’t rush it. Take it slow and use only the bar/stick to the progressions until you and your coach are comfortable in moving up in weights and/or movements. Now, I’m not trying to scare off any potential new crossfitters reading this, so read on to find out how best to avoid injury when starting.

Inconsistent training is another risk factor for injury. The individuals that can only make 1-2 sessions a week/fortnight have less of a chance at mastering the movements and being able to RX the workouts. This, as well as the potential deconditioning that comes with inconsistent training, can make them more prone to injury. CrossFit workouts typically involve high reps, heavyweights all completed as fast as possible - not the best combination for sporadic training.

Core strength and stability is imperative for not only all lifts in CrossFit but in all positions under load. Think about it. Which of these two positions looks better? If you picked A, you’ve just saved yourself from a potential back injury. Knowledge of and use of core strength in all movements will not only improve technique, but it will also help prevent injury. This ‘rib flare’ is a common mistake that overextends/overarches the back which is a loss of core engagement and control, which ultimately protects the back.

Conversely, competitors, whose technique is usually on point, are more likely to become injured when there is a sudden increase in load and volume of training. – i.e. training for a comp, undertaking a new program or starting CompTrain (check it out, you won’t be disappointed). Weights increase, accessory work takes a step back, and hours at the gym increase.

There is a training continuum, if you will, that depicts a training: rest ratio that is optimal for the sport of CrossFit. Typically, gyms will program 6 days per weeks to cater for everyone’s schedule. This does not mean that to be ultimately fit, you have to train for 1-2hrs 6 days a week. No. This is put in purely to give people options. A training regime that allows one day off during the week – i.e. train Mon-Wed, rest Thurs and train Fri-Sat is an optimal training schedule as it allows recovery during the week which not only promotes rest for the body (trust me, you need it) but rests for the mind. However, other recommendations made by CFL1 courses state that a 5on, 2 off training roster is also beneficial. People that train above this recommendation risk injury.  While they may progress quickly at the beginning, eventually the volume catches up to them in the form of an injury.

Now don’t get me wrong, injuries in this sport is not a particularly common thing, and won’t happen to everyone. There are definitely ways to avoid injury, however, as in any sport, it still happens. The best way to avoid injuries is to:

  1. Start off slowly with VERY lightweight (if you’re a beginner)
  2. Focus on getting the technique right first (leave your ego at the door – there’s no need to lift heavy weight if you cannot do the movement)
  3. Have rest days and work on mobility. Yes, mobility.

The most common injuries seen are in the low back, shoulders, knees and wrists. Unless people have come from a gymnastics/weightlifting background, they can come across these when beginning CrossFit. These will be covered in the next couple of blog entries.

So what do we do about these injuries??

See your Physiotherapist!

At Coolum, Cass is a CrossFitter herself and is able to design a rehab program based around CrossFit movements and goals. She is also able to provide advice regarding technique and progressive loading to rehabilitate current and prevent future injury. 


Coolum Psychology

Psychology @ Coolum Sports & Spinal

Coolum Sports and Spinal Physio is located in beautiful Coolum Beach on the Sunshine Coast. You can find us at 19 Birtwill Street, on the first floor of the building ‘Matlow Place’,  conveniently located near Peregian Beach, Yandina, and Mudjimba.

We believe that a strong relationship between client and therapist is the foundation through which a client will progress towards their therapeutic and life goals.  Psychology @ Sports & Spinal offer a range of flexible service delivery options to suit your needs

We’re NDIS registered, and Medicare rebates and HICAPS health fund claims are available. EFTPOS and credit card facilities are also available for payment. Modern, clean and inviting, your local Coolum clinic is a popular choice for Psychology as well as Physiotherapy, Pilates, Podiatry, Dietetics, Exercise Physiology, Hydrotherapy, Group Gym Classes and Remedial Massage in the heart of Coolum.

Booking can be made online or contacting our clinic directly, we do not require a referral from your GP to get booked in however to see our clinical psychologist under the Mental Health Care Plan by Medicare you will need to see your GP, the process starts with your GP preparing a Mental Health Care Plan which you then bring to your first appointment. A Mental Health Care Plan is not required to receive a rebate from your private health fund.

Meet our Psychologist @ Coolum

Click on the face to find out more information about Domonique Doyle

Domonique Doyle

Psychologist

Domonique is a performance psychologist who has received a Master of Psychology (Sport and Exercise) from the University of Queensland. Domonique has a diverse range of experience working in mental health including mental health case management, performance psychologist at the 2018 Commonwealth Games and several sports academies, spinal cord injury, NDIS, work cover, drug and alcohol rehabilitation, and general psychological counselling and services.

Domonique is passionate about helping clients improve their quality of life and achieve goals in a safe and heard environment through face-to-face, telehealth, and/or video platform.

Without restricting to any presenting issue, Domonique welcomes all enquiries for therapy with a special interest in depression and anxiety, athlete wellbeing, National Disability Insurance Scheme (NDIS) support, work cover (including pain and injury support), substance use, LBTIQ+, and general counselling.

Domonique is available for Psychology appointments at Maroochydore and Coolum

Book Now Youtube

Coolum Sports & Spinal can be found at Level 2, Matlow Place, 19 Birtwill Street, Coolum Beach QLD 4573

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Parking @ Coolum

Plenty of parking is available on Birtwill Street outside Sports and Spinal otherwise parking is available across the road in the Coles complex.

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What is a Concussion?

Collaborated by Hayley Wilkinson, Briony McSwan Sports & Spinal Maroochydore and Sabrina Maynard Sports & Spinal Kawana.

What is a concussion?

A sports-related concussion can be defined as a traumatic brain injury induced by biomechanical forces (Berlin Consensus Guidelines, 2016). It is caused by either a direct blow to the head, face or neck. It’s important to note a blow to anywhere on the body, transmits an ‘impulsive’ force to the head can cause a concussion.

Only 6% of concussion results in loss of consciousness. Just because someone didn’t lose consciousness doesn’t mean they won’t have a concussion.

40% of concussions show up at the time of injury, however, 30% evolve over time showing the importance of monitor patients or people with a suspected concussion.

Some symptoms to look for with a concussion include:


• Headache
• Fogginess (cognition)
• Rapid and exaggerated changes in mood
• Irritability
• Loss of consciousness
• Memory loss
• Unsteady, unbalanced
• Slowed reaction time
• Drowsiness

Concussion should not be taken lightly in any case but take to the emergency department if people are presenting with:

• Neck pain
• Increasing confusion and irritability
• Repeated vomiting
• Seizure or convulsion
• Weakness or tingling/burning in arms or legs
• Deteriorating conscious state
• Severe or increasing headache
• Unusual behaviour change
• Double vision

'If in doubt sit them out'

We don’t want anyone having a second impact (second impact syndrome) where they suffer a second concussion before the symptoms of the earlier one have subsided.
A second impact can cause the brain to swell rapidly and catastrophically which will then lead to further neurometabolic changes and cell death

Most people are unaware that there is treatment available to help reduce symptoms and return to sport faster.
Initial rest from cognitive, physical and environmental factors as needed is indicated for the first 48 hours. Then as tolerated start graduated return to cognitive and physical activity – need to treat the individual.
Limit: screen time, physical activity, school, socializing, stressful activities
Allow: Increased sleep, hydration and nutrition
Integrate: 5minutes every hour of symptom-free activities (no headaches, dizziness, fatigue)
Alternate between types of activity = cognitive/physical/visual. Integrate screen time sooner on a structured basis.

All activities should be introduced slowly and gradually whilst monitoring symptoms. Some types of activities you could alternate between are listed below:

Rest:

 

 

 

 

 

 

• Listening tasks- audiobooks, quiet music
• Meditation or relaxation (sooner rather than later)
• Colouring
• Short walk indoors or out
• Brushing the pet

Cognitive:

• Reading
• Computer
• Memory tasks
• Problem-solving
• Cooking
• Planning activities

Cardiovascular/physical:

 

 

 

 

 

• Increased HR – walking, cycling, jogging
• Household tasks – cleaning, dishes
• Yoga

Environmental:

• Light exposure
• Noise exposure
• Busier places/events
• Talking in group

General rule:

The athlete needs to be symptoms free for the same amount of time they have had symptoms prior to returning to contact sport.
Successful return to school/work must come before return to sport (game). Especially, in youth and adolescents

The average length of return to sport/play :

• 14 days for girls
• 15 days for girls
• 2 days earlier if received treatment right away/report it right away.
Non-sport-related concussions take longer than sport related = whiplash, falls.
It is worth noting most sports will have specific return to play guidelines and protocols. Generally, you will need to be signed off by a qualified GP before getting back to your sport.

Here at Sports & Spinal, we are able to assist you and in getting back to your regular activities, we can provide physiotherapy that includes:

  • Neurological, Vestibular (balance/dizziness) and Musculoskeletal assessment

  • Neck and headache treatment

  • Safe implementation of a graded rehabilitation program to prepare for returning to sport/work

  • Providing specific exercises for reducing some symptoms

  • Assessing for return to school/work and return to sport

Recovering from a concussion can be a frustrating process. Each patient will require individualized care during their concussion management process. Some may recover quite quickly, while some may have a difficult time progressing.  If you need advice on concussion or you have symptoms lasting longer than one month contact our team and they will be happy to book you in an appointment with our wonderful team of Physiotherapist!

Meet two of our expert Physiotherapist that can assist with a concussion in our Maroochydore clinic: 

Hayley Wilkinson

Hayley has also completed further study in Concussion Management and is passionate about helping athletes return to their sport safely following a concussion particularly if they continue to experience persistent symptoms.

Hayley has been working for the Brisbane Lions Australian Football Club the past 4 years and has developed an interest in treating sporting and lower limb injuries.

Briony McSwan

Briony has been with Sports and Spinal since 1998. She has a wealth of experience in all areas of physiotherapy but for over a decade has focussed particularly on the treatment and management of head, neck and jaw pain, as well as dizziness and vestibular dysfunction.

Click the image below to find your local clinic and to find a physiotherapist that can help you today


Five Benefits of Massage in the Winter

Massage in winter

For most of us, winter means hot drinks, extra layers of clothing, more hours spent indoors and less physical activity.
The good news is that a Remedial Massage can be a great tool to help you through the winter season!

The benefits of massage therapy during winter should not be overlooked, and may be exactly what you need to make it through to spring:

  1. Boost Your Immune System

Winter means colds & the flu spread like wildfire but massage can help your body fight these by boosting your immune system. This is through increasing the lymph flow which is loaded with lots of white blood cells which then go and fight infections around the body.

  1. Helps Dry Skin

As the humidity drops in winter the cold, dry air makes the water in your skin evaporate quicker, making your skin drier. The oils and lotions used in massage contain lots of vitamins to nourish & hydrate your skin – making you feel better on the inside & out!

  1. Improve Your Circulation

Your circulation may need a little help if your hands and feet are always chilly or if you’re having some aches and pains in the colder weather. Regular massage can help by enhancing blood flow and body warmth, which in turn increases the flow of oxygen around the body.

  1. Say Bye To Winter Blues

Massage encourages positive changes in the endocrine system where hormones are created. These changes decrease cortisol levels (a stress-related hormone) & increase oxytocin levels (the happy hormone) leading to the release of serotonin and endorphins, relieving the stress and enhancing your mood. Bye, bye winter blues!

  1. De-Stress

Waking up when it is dark and getting home from work when it is also dark can add extra stress into our lives. Some time out for a massage can really help boost your well-being & help to reset the balance in your life by aiding the release of stress.  It will also help to improve your sleep to give you more energy during the busy winter months.

Sports & Spinal have you covered this winter!

To find out more information about Remedial Massage, meet the massage team and to book an appointment click here

Remedial Massage is available at BroadbeachBuderim, Caloundra, Chermside, Coolum, Kawana,Landsborough, Maroochydore, Nambour, North Lakes, Redcliffe, Robina, Sippy Downs, Springfield and Woolloongabba locations.

Have you had an injury to your wrist? Written by Hand Therapist Bethany Butler

This week, we're giving a big shout out to our resident Hand Therapist - Bethany Butler -Bethany is Sports & Spinal’s physiotherapist with a special interest in the upper limb – shoulder, elbow, wrist & hand conditions. We'll be celebrating all things wrist & hand this week with special articles on how to best recover from an upper limb injury.

Hand Therapist work with a wide variety of people, including athletes, manual labourers, new mothers, elderly people, and children, basically, they're our hidden heroes getting people back to the things they love after significant trauma & loss.

Bethany would like to share her blog with you all:

Have you had an injury to your wrist and you now find it difficult to weight bear through your hand and wrist during activities such as Pilates, Boxing or Gym training? Or, do you experience pain when simply pushing up from a chair?

You may be experiencing pain localised to the side of your wrist (below your little finger – see image below) with twisting motions of your wrist such as: wringing out wet clothes; turning a doorknob; lifting or carrying an object with your palms turned upwards? These are all symptoms of an injury to the ulnar side of your wrist.

Specifically, you might have a TFCC ligament injury. The Triangular Fibro-Cartilage Complex (commonly called the TFCC) is one of the most commonly injured structures from a fall on an outstretched hand or with a heavy twisting motion of the wrist. An injury to the TFCC may also occur at the same time you break your wrist and is quite often missed by the emergency department if they’ve only done an x-ray to check the bone injury. The TFCC is the main ligament and support structure on the ulnar side of the wrist that stabilises the forearm against load and rotational forces (such as twisting and grasping objects) TFCC injuries are painful, especially when lifting, carrying objects and loading on your wrist to push/pull.

Consultation with a Hand Therapist is recommended to determine whether you have a TFCC injury, or pain on that side of your wrist to help diagnose the specific problem. Hand Therapists have the specialised skills required to examine a painful wrist and use their knowledge of anatomy and biomechanics to prescribe appropriate treatment for each different wrist injury. They can also determine whether you need to see your GP for X-rays, ultrasound or MRI.

Hand Therapy for a TFCC injury may involve:

  • Assessment of your wrist to determine the appropriate treatment approaches specific to your injury
  • Educate you on the specific biomechanics and activities that will aggravate your symptoms – so you can adjust and reduce your pain & allow the injured structure to heal
  • Prescribe the correct splint/orthoses for your needs:
    Option 1: to provide a larger wrist splint to immobilise the wrist (for example a thermoplastic custom-made orthoses)
    Option 2: prescribe a Wrist Widget® splint which takes over for the TFCC and prevents the radius and ulna from spreading which provides pain relied & may allow you to continue training and using your wrist for daily activities while it heals
  • Prescription of graded postural and stabilising exercises at the right stage of your rehabilitation and in a graded-manner, which has been shown to improve pain, strength, stability, and coordination to help you regain normal use of your wrist after injury.
Meet Bethany:

Bethany has almost finished her post-graduate study to become an Accredited Hand Therapist (AHT) through the Australian Hand Therapy Association. Hand Therapists are best positioned to help people recover full hand and arm function back after injury.

After completing her physiotherapy degree in Brisbane at the Australian Catholic University, Bethany moved up to the Sunshine Coast and has always worked within the private physiotherapy clinic setting treating all areas of the body. She has since continued her study in predominately treating shoulder, wrist & hand conditions, but still integrates Clinical Pilates and gym-based rehabilitation into her treatment of the upper extremity.

Bethany loves to see people take control of their health in a holistic manner and loves treating complex injuries. She values building long-term relationships with patients, doctors, specialists, and other medical professionals; working cohesively together to achieve optimal results for her patients. In her downtime, Bethany loves to spend time writing music, surfing & living an active lifestyle outdoors – enjoying the best of the Sunshine Coast has to offer.

Bethany is available for Physiotherapy appointments at our Sippy Downs location.

If you would like any more information on Hand Therapy please click here.